E lilo i mea kanu ma ke ʻano he kanaka makua: nā pono a me nā pōʻino

Nui nā kākoʻo a me nā hoa paio i ka Vegetarianism. Inā hoʻoholo mākou e hoʻololi i nā meaʻai kanu a hoʻololi i ka ʻiʻo a me ka moa i kā mākou meaʻai me ka tofu a me nā nati, pono mākou e noʻonoʻo pono i nā mea maikaʻi a pau o nā meaʻai meaʻai, e hoʻopili i kēia me ko mākou kūlana a me ko mākou hiki, a e ʻike pono e nīnau i kahi loea. . He mea nui ka hana ʻana i kēia no ka poʻe o ke kanaka makua.

Hiki i ka hoʻololi koke ʻana i kahi ʻōnaehana meaʻai ʻokoʻa ke lawe mai i nā pono olakino ma mua o ka pōʻino. ʻEhia ka nui o ka protein holoholona e hiki ke hoʻopau ʻia mai ka meaʻai i ʻole e hōʻeha iā ʻoe iho? Ua aʻo nā kānaka ʻepekema mai ke Kulanui ʻo Harvard i kēia pilikia a kaʻana like i kekahi mau ʻike pono.

Nā pono o ka Vegetarianism

Nui nā koho no ka ʻai meaʻai meaʻai. ʻEkolu o lākou i kaulana loa:

• ʻO ka meaʻai pescatarian hiki iā ʻoe ke ʻai i ka iʻa a me ka iʻa,
• ʻO ka meaʻai ovo-lacto-vegetarian e pili ana i nā huahana waiū a me nā hua manu,
• ʻO ka meaʻai vegan ka mea maʻamau e hoʻokaʻawale i ka iʻa, ka waiū, a i ʻole nā ​​huahana holoholona ʻē aʻe.

Loaʻa nā koho āpau i kahi meaʻai momona i nā huaʻai, nā mea kanu, nā legumes, nā kīʻaha piha, nā nati, nā ʻanoʻano, a me nā aila olakino. Aia kēia mau huahana herbal:

• he laulā o nā antioxidants i loaʻa nā waiwai anti-inflammatory a hiki ke hoʻoikaika i ke olakino,
• ka nui o ka fiber, e kōkua i ka pale ʻana i ka constipation, e hoʻohaʻahaʻa i ka LDL - "kolesterol maikaʻi ʻole", kaohi i ke kō koko a me ke kaumaha,
• haʻahaʻa i ka momona momona i hoʻohālikelike ʻia me ka meaʻai ʻole meaʻai.

ʻO nā mea maikaʻi o ia mau meaʻai ua lōʻihi ka noiʻi ʻana a kākau ʻia: kahi haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i ka maʻi puʻuwai, ka maʻi diabetes, ka momona, ka maʻi kanesa, ke koko kiʻekiʻe.

Akā ʻaʻole maopopo loa ke kiʻi. No ka laʻana, ʻike ʻia kahi noiʻi i paʻi ʻia ma Kepakemapa 2019 me nā haʻahaʻa haʻahaʻa o ka hōʻeha puʻuwai, ʻoi aku ka nui o ka poʻe vegetarian i ka maʻi hemorrhagic (ke koko) i hoʻohālikelike ʻia me ka poʻe ʻai ʻai: ʻekolu mau hihia no 1000 poʻe ma mua o 10 mau makahiki. ʻAʻole ʻike ka hapa nui o nā haʻawina ʻē aʻe i kahi pilikia.

Foreararned ua forearmed

Ke manaʻo nei he ʻoi aku ka olakino o nā mea kanu ma mua o nā meaʻai holoholona, ​​​​pono mākou e hahai i ka meaʻai vegan? Me ka ulu nui o nā huahana vegan ke kūʻai ʻia nei i nā hale kūʻai a hāʻawi ʻia i kekahi mau hale ʻaina, pono mākou e nānā pono i kēia pilikia.

ʻAʻole maopopo maoli inā hāʻawi ka meaʻai vegan i nā pono ʻoi aku ka maikaʻi ma mua o ka meaʻai meaʻai liʻiliʻi. "He mea paʻakikī ka noho ʻana i ka meaʻai vegan no ka wā lōʻihi," wahi a Katie McManus, ka luna o ka meaʻai ma Harvard University Women's Hospital.

No laila, ua hōʻike ʻia kahi noiʻi hou e pili ana i ka nui o nā antioxidants a me ka omega-3 fatty acids i loko o ke koko, ʻoi aku ka maikaʻi o ka meaʻai vegan ma mua o ka pescatarian a me ka ovo-lacto-vegetarian, a ʻoi aku ka nui o ka ʻai ʻai. Eia naʻe, hoʻokahi wale nō haʻawina i kēia manawa. A ma mua o ka haʻi ʻana i kāna mau hopena, aia kahi ana e noʻonoʻo ai: "ʻAʻole hoʻokaʻawale ka hapa nui o nā haʻawina i nā meaʻai vegan a me nā meaʻai meaʻai, no laila ʻaʻole lawa kā mākou ʻikepili e hoʻohālikelike ai."

Aia nā hopohopo e pili ana i ka manaʻoʻiʻo e hele mai ka meaʻai vegan me nā pilikia olakino, ʻoi aku hoʻi no ka poʻe ʻelemakule. E like me kā Cathy McManus i hōʻike ai, ke hōʻole ke kanaka i nā huahana holoholona, ​​hiki ke nele i kekahi mau meaʻai, e like me:

• Kalipuna. He mea nui ia no nā hana he nui, ʻoi aku ke olakino o nā iwi, nā niho, ka puʻuwai, nā aʻalolo, a me ke koko.
• Pūkohu. Pono ia e kūkulu i ka ʻiʻo, ka iwi a me ka ʻili, ʻoi aku ka nui o ko kākou mau makahiki a nalowale ka nui o ka ʻiʻo a me ka iwi a ʻoi aku ka paʻakikī o ka ho'ōla ʻana.
• ʻO Vitamin B12. Mai nā huahana holoholona wale nō, he mea nui ia no kā mākou DNA, ka hoʻokumu ʻana o ke koko ʻulaʻula, ka ulu ʻana o nā cell hou, ka metabolism glucose, a me ka mālama ʻana i ka ʻōnaehana nerve.

Eia kekahi, i ka hahai ʻana i kahi meaʻai koʻikoʻi, hiki ke loaʻa ka calorie deficit, a inā ʻaʻole ʻoe e hāʻawi i kou kino i ka wahie, ʻoi aku ka nui o ka luhi pinepine a i ʻole ka luhi.

He aha ka mea e hiki ke hana

"I ke koho ʻana i kahi meaʻai mea kanu, pono ʻoe e makaʻala a hōʻoia i ka lawa ʻana o nā calorie a me nā meaʻai," wehewehe ʻo McManus.

Eia pehea e hoʻopuni ai i nā pōʻino o ka meaʻai vegan, a i ʻole kekahi ʻano mea ʻai meaʻai.

E pale i ka nele o ka calcium. Manaʻo ka poʻe akamai i ka ʻai ʻana i nā meaʻai mea kanu i waiwai nui i ka calcium: nā ʻalemona, nā lau uliuli ʻeleʻele - kāpeti, spinach, fig, tofu, alani. He 50 mg ka nui o ka calcium i loko o ka ʻalani liʻiliʻi, ʻoiai he 268 mg i ke kīʻaha kāpeti i kuke ʻia. Pono ʻoe e manaʻo e loaʻa ka 1000-1200 mg o ka calcium i kēlā me kēia lā.

Loaʻa ka nui o ka protein. No kēia, pono ʻoe e koho i nā meaʻai mea kanu waiwai nui i ka protein: nā huahana soy - tofu, edamame beans, tempeh (kahi huahana soy fermented); legumes - pīni, lentils; nati - walnuts, almonds, hua chia; ʻO Spirulina he ʻeleʻele uliuli a ʻōmaʻomaʻo paha. No ka laʻana, he 20 grams o ka protein i loko o ke kīʻaha o nā pīni canned, aia nā hua chia ma kahi o 15,1 grams o ka protein no 100 grams o ka huahana, a ʻo nā hua sunflower ma kahi o 20,1 grams no 100 grams. Pono ke kanaka i ka 0,77 grams o ka protein i kēlā me kēia lā no ke kilo o ke kaumaha o ke kino.

Kāohi i ka nele o ka huaora B12. No ka hana ʻana i kēia, pono ʻoe e ʻai i kahi mea i loaʻa i ka huaora B12, e like me nā huahana waiu i hoʻopaʻa ʻia i nā mea kanu, e like me ka ʻalemona a i ʻole ka waiu soy, a i ʻole nā ​​​​cereals paʻa. 'Ōleloʻo Kathy McManus he nui nā mea make e pono e lawe i ka B12 hou ma keʻano o nā meaʻai i ka wā eʻai ai. Aʻo pū ʻo ia e kipa i ke kauka a nānā mau i ke kiʻekiʻe o ka huaora B12 i loko o ke koko.

Ma hea e hoʻomaka ai?

ʻO ka mea mua, pono ʻoe e kamaʻilio me kāu kauka, a laila e ʻimi i ka ʻōlelo aʻoaʻo a kahi meaʻai meaʻai e kōkua iā ʻoe e hoʻoponopono i ka papaʻai i kāu mau pono pilikino a me nā ʻano.

Manaʻo ka poʻe loea mai ke Kula Lapaʻau ʻo Harvard e hui pū i nā meaʻai mea kanu like ʻole e loaʻa ai ka nui o nā huaora a me nā meaʻai. No ka laʻana, e hoʻomākaukau i nā soup, salads a me nā smoothies mai kahi nui o nā meaʻai.

He mea nui e hoʻololi mālie i ka meaʻai hou. "No ka hoʻomaka, hāʻawi i ka ʻiʻo ʻulaʻula, a laila ka moa, a laila nā huahana waiu a me nā iʻa," ʻōlelo aʻo ʻo Katie McManus.

Ua hoʻopaʻapaʻa ka mea akeakamai ʻo Lao Tzu e pale ka sage i nā mea koʻikoʻi. Ke hoʻomaka nei i kahi mea hou, pono e hana mālie, e pale aku i nā hoʻoholo radical a me nā lele koke. Ke koho ʻana i kahi meaʻai meaʻai e hoʻomaikaʻi ai i ka maikaʻi, he mea nui i kēlā me kēia pae e hoʻomau i ka nānā ʻana i ka pane ʻana o ke kino i kēia "hou".