ʻO ka hoʻolālā papaʻai no ka mea ʻai

ʻO ka Vegetarianism kahi ʻōnaehana pono kūikawā e ʻae iā ʻoe e hemo kokoke i nā maʻi āpau a lilo i hauʻoli maoli. ʻO kāna poʻe hoʻomana, mālama me nā moʻolelo lōʻihi, a ʻo nā ʻepekema hoʻi a me nā kauka e hōʻoia i kēia. ʻOiaʻiʻo, maopopo lākou āpau hiki iā ʻoe ke ʻike i kona mana hoʻokalakupua iā ʻoe iho inā ʻoe e hoʻolālā pono i kāu papaʻai.

No ke aha he mea nui e nānā pono i kāu papaʻai?

He papaʻai kaulike ia e hiki ai i ke kanaka ke hālāwai me ko lākou makemake no nā meaola kūpono. ʻO ka hōʻole ʻana i kēia a i ʻole ia huahana e hoʻonui i ke kino me kēia mau mea momona e hoʻopiha ʻia me nā hopena inā ʻaʻole e hoʻopiha hou ʻia kā lākou hemahema.

ʻAʻole pono ʻoe e hele i kahi mamao no nā laʻana. , e like me nā maʻi e pili pū ana me lākou, ʻo ka pinepine pinepine he mea ʻole ma mua o ka hopena o ka hoʻolālā pono ʻole o kāu papaʻai. ʻOiaʻiʻo, ʻaʻole pili kēia i nā contraindications i ka vegetarianism ponoʻī, no kekahi mau kumu i hōʻike ʻole ʻia i ka manawa.

Hewa ka hoʻolālā papaʻai

• ʻO ka kuhi hewa maʻamau i hana ʻia e nā mea ʻai mea hoʻomaka, ʻo ia ka ʻai ʻana i nā meaʻai like, koe wale nō ka ʻiʻo. He hewa hewa kēia a na ke kino e hoʻomanaʻo iā ʻoe i kēia me ka wikiwiki. ʻO ka hōʻeha ʻana i nā poʻo poʻo, ka nalowale o ka ikaika, ke kaumaha a me nā "ʻoliʻoli" ʻē aʻe i ʻike ʻia. I mea e pale ai i kēia mai, pono wale ʻoe e pani i nā protein o nā holoholona me nā mea kanu. Ma hope o nā mea āpau, ʻo lākou ka mea e hoʻolako i ka ulu ʻana o nā mākala, ka synthesi o nā enzyme a me ka hana maʻamau o nā mea āpau a me nā ʻōnaehana.
• Ma waho aʻe o ka protein, nele paha nā mea kanu i ka hao, zinc, vitamina B12, omega-3 fatty acids a me ka calcium. He mea koʻikoʻi ka hope no ka mea nona ke kuleana no ke olakino niho. ʻO kahi papaʻai vegetarian me kahi hua nui o nā huaʻai, a, no laila, nā waikawaola a lākou i loko, waiho wale i kāna kaha ma ka enamel niho. A i kekahi manawa ke alakaʻi aku nei i kona nalowale. ʻAʻole wale nā ​​meaʻai me ka ʻike calcium e kōkua e hōʻalo i kēia, akā ke hele pū nei hoʻi i ka lā (paipai ia i ka hana). I ka hihia inā ʻaʻohe o lākou mana, pono ʻoe e hoʻokaʻaʻike aku i kahi endocrinologist a nānā i ka gland thyroid.
• Hiki ke hōʻino ʻia ke gland thyroid ma muli o ka hōʻole ʻana i ka paʻakai. ʻO ka ʻoiaʻiʻo ʻaʻole ʻike ʻia nā mea ʻai āpau āpau e ʻike pono i kona hemahema i ke kino. No ka laʻana, ka ʻai ʻana i ka iʻa, nā ʻano meaʻai like ʻole. Eia kekahi, loaʻa iā lākou ka iodine, ka mea e pono ai no ka hana ʻana o nā hormones. Akā ʻaʻole wale ke kūlana maʻamau o ke olakino e pili ana i ka hope, akā ʻo ke olakino o nā niho.

Nā mea pono no ka vegetarianism

1. 1 … Hele mai ia i ke kino mai nā huahana soy, nati, legumes, cereals a i ʻole nā ​​huahana waiu, inā ʻaʻole lākou e kāpae ʻia mai ka ʻai. Aia kekahi manaʻo ʻaʻole pono e emi iho ka nui o ka protein i kēlā me kēia lā ma mua o kona kaumaha ma kilokani. I nā huaʻōlelo ʻē aʻe, pono ke kino i 1 gram o ka protein no kēlā me kēia kilokani.
2. 2… He mea nui ia i loko o ke kino - he kuleana ia no ka hoʻokumu ʻia ʻana o ke koko, ka pale ʻana a me ke olakino maʻamau. ʻOi aku ka maikaʻi o ka hao ʻana mai ka buckwheat porridge, nā lau ʻōmaʻomaʻo ʻeleʻele lau, nā nati, nā hua, ka palaoa wholemeal, oatmeal, nā hua maloʻo a me nā hua.
3. 3 … Hāʻawi ia i ka hoʻokumu ʻana o ke koko maʻamau a me ka metabolism a loaʻa i loko o nā huahana soy, limu, nati paina, nā huahana waiū fermented a me nā hua, akā ma nā mea liʻiliʻi. ʻO ia ke kumu he mea maʻamau ka hoʻohana ʻana o nā mea ʻai meaʻai i nā meaʻai meaʻai e hoʻopiha ai i ka nele o kēia huaora. Ma ke ala, i loko o ka ʻōpū olakino, hiki ke synthesized iā ia iho. ʻO kekahi mau lāʻau lapaʻau wale nō, e komo pū me nā hormonal, hiki ke hoʻopilikia i kona absorption.
4. 4 – pili i ke olakino o nā niho a me nā iwi. Manaʻo ʻia nā huahana dairy ke kumu o kēia micronutrient, akā hiki i nā mea ʻai meaʻai ke hoʻololi i nā huaʻai, tofu, nā lau ʻōmaʻomaʻo ʻeleʻele a i ʻole ka waiū soy no lākou.
5. 5 - komo ʻo ia i nā hopena biochemical a nona ke kuleana no ka pale ʻana. Hiki i nā mea kanu ke hoʻopiha i kona nele ma ka hoʻokomo ʻana i nā legumes, nā ʻanoʻano paukena, a me nā ʻōpuʻu palaoa i kā lākou ʻai.
6. 6… ʻO ka puʻuwai, ka lolo, ka ʻili a me nā hono e pono loa iā lākou. Ma waho o ka iʻa, loaʻa kēia mau mea i nā ʻanoʻano, nā nati a me nā ʻōpuʻu.

Assimilation o ka protein a me ka hao

ʻLelo lākou ʻaʻole ʻo ka loaʻa ʻana o nā mea kūpono i nā meaʻai ka mea nui. ʻOi aku ka nui o ka hāʻawi ʻana i nā kūlana maikaʻi no ko lākou digestibility ʻoi loa.

• Hoʻopili maikaʻi ʻia ka protein mai nā huahana dairy - kokoke i 100%. ʻOiaʻiʻo, pāʻani pū ka degere o kā lākou momona momona. ʻO ka pākēneka kiʻekiʻe loa, a me ka haʻahaʻa haʻahaʻa loa, ke keʻakeʻa nei i ka assimilation kiʻekiʻe. Ma ke ala, pono e hoʻomehana ʻia ka cheese ma mua o ka hoʻohana ʻana. I loko o kahi ʻano mahana, palupalu liʻiliʻi, 98% o ka protein i hoʻopili ʻia mai ia mea. Eia kekahi, hiki iā ʻoe ke loaʻa i ka hapa nui o nā pono o nā nati, ʻoi loa mai. Hoʻopili ʻia ka protein mai iā lākou e 80 - 87%. Eia nō naʻe, ʻaʻole pono mākou e poina he kiʻekiʻe lākou i nā calorie, ua ʻeli mālie ʻia a hoʻokuʻu mālie i ka ikehu. No laila, pono e hoʻohana iā lākou i ke kakahiaka. Eia kekahi, nā legumes a me nā mea kanu a me nā huaʻai e kōkua i ka hoʻopiha i ka nele o ka protein. ʻOiaʻiʻo, he nui loa ka fiber a me nā fiber coarse i loko o ka hope e hoʻopilikia i ke kaʻina hana absorption. Hiki iā ʻoe ke hoʻoponopono i ke kūlana ma ka hoʻohui ʻana i kekahi mau kulu o ka ʻaila meaʻai i ka kīʻaha mea kanu. Eia kekahi, me nā momona, ʻaʻole wale ka protein, akā ʻoi aku ka maikaʻi o nā huaora a me nā microelements. ʻO ia ke kumu e ʻōlelo ai ka poʻe meaʻai meaʻai e hoʻohui i ka pata i ka cereals a i ʻole e hoʻolapalapa iā lākou i ka waiū.
• ʻO ka hao ʻana. Hiki i nā Phytic acid, calcium a me caffeine ke hoʻopalai i kēia kaʻina. ʻIke ʻia ʻo Phytic acid i nā hua, nā legum, a me kekahi mau mea kanu. Ka hana ʻana i nā pūhui insoluble me nā minerala, e pale iā lākou mai ka hoʻopili ʻia ʻana e nā ʻōpū. Akā, palekana loa ia, ke mālama ʻia ka ʻai kaulike. ʻO ka pale ʻana i nā meaʻai me ke kalipona a me nā mea inu caffeine ʻaʻole ia he manaʻo maikaʻi. ʻOi aku ka naʻauao o ka ʻai wale ʻana iā lākou i ka hapalua hola ma hope o ka ʻai ʻana i ka meaʻai hao. Akā hiki ke hoʻopau ʻia nā hua citrus i ka like. Paipai ka Vitamin C i ka omo ʻana o ka hao.

He aha hou aʻe kahi mea pono e ʻike e pili ana i ka protein

Makemake ʻoe e loaʻa i ka mea maikaʻi loa o kāu ʻai ʻana i ka protein kumulāʻau? A laila hoʻohui i nā hua lāʻau. ʻO ka ʻoiaʻiʻo, ʻo ka protein holoholona, ​​​​a nā mea ʻai meaʻai e haʻalele ai, ua kapa ʻia ʻo ia ka piha, no ka mea aia i loko o nā waikawa amino pono āpau i ka ʻāpana kūpono, ʻaʻole hiki ke ʻōlelo ʻia e pili ana i ka protein mea kanu. ʻO ia ke kumu, i ka wā e kākau ai i kāu papa kuhikuhi, pono ʻoe e hoʻohui i nā ʻano huahana like ʻole. I kēia hihia, ke kamaʻilio nei mākou e pili ana i nā legumes a me nā kīʻaha. ʻO ka ʻōlelo maʻalahi, me ka laiki a i ʻole ka sopa lentil me ka palaoa palaoa holoʻokoʻa, ʻoiaʻiʻo e hoʻonui ʻoe i kou kino me nā waikawa amino pono āpau.

Nā mea huna o ka hana ʻana i ka papaʻai kūpono

He aha ka mea nui i ke kaha kiʻi ʻana i kahi papaʻai, e like me ka mea ʻai? Ke kaulike ma waena o ka hoʻohana ʻana i nā pūʻulu meaʻai nui. I mea e hoʻokō ai, aʻoaʻo ka poʻe nutrisy:

• ʻAi i nā huaʻai a me nā lau i hiki. I ka wā ʻai nui a ma ke ʻano he meaʻai māmā. I ka hōʻuluʻulu, aia ma kahi o 6 a 7 mau lawelawe o kēia mau meaʻai i kēlā me kēia lā.
• Hoʻomaopopo i nā palaʻai. ʻO kēia nā kumuwaiwai o nā amino acid, no laila pono lākou e hoʻopili ʻia i ka papa kuhikuhi o kēlā me kēia lā ma ka liʻiliʻi ʻelua.
• Hoʻopili i nā legume i ka papaʻai. Me nā cereala, e hoʻonui lākou i ka papaʻai me nā waikawa amino pono āpau. Hiki iā ʻoe ke hoʻohana iā lākou i hoʻokahi manawa a i ʻole iā ʻoe iho. ʻO ka mea nui ka mea ma ka liʻiliʻi 1 - 2 mau manawa i ka lā.
• E hoʻohana i nā paukū protein a me nā mea hoʻopili pono ʻē aʻe e pono ai. Haʻahaʻa lākou i nā calories a me ka makaʻu ʻole, akā i ka manawa like hiki ke hoʻonui i ka nui o nā protein a me nā kumuwaiwai i kēlā me kēia pā. E kōkua kahi mea hānai a mea hānai paha iā ʻoe e koho i nā mea kūpono.
• E ʻai pinepine i nā meaʻai nui. He mau meaʻai maʻamau kēia, aia ka nui o nā meaʻai. ʻO kēia ka acai, spirulina, vanilla pods, cashews maka, koko ola, guarana.

He aha ka papaʻaina vegetarian i kēlā me kēia lā

ʻ saylelo nā mea ʻai pono i ka papa kuhikuhi a nā mea ʻai pono ʻole e waiwai, a pono e hoʻololi ʻia nā kīʻaha ponoʻī a mākaukau maikaʻi. A laila ʻaʻole e loaʻa ka manaʻo o ka pōloli a me ka makemake e hoʻi i ka ʻiʻo.

E kōkua kekahi mau ʻōlelo aʻoaʻo maʻalahi i ka hilinaʻi i kāu koho:

1. 1 Pono ʻoe e hoʻolālā i kāu papaʻai i mea e loaʻa ai ma ka liʻiliʻi he ʻekolu mau meaʻai nui a me kekahi mau meaʻai māmā. ʻAi maikaʻi ʻia nā mea kanu mea kanu i nā ʻāpana liʻiliʻi, akā ʻoi aku ka pinepine. Maʻalahi no ka mea ua wikiwiki ʻo ia i ka ʻai, ʻaʻole hiki ke ʻōlelo ʻia e pili ana i nā legume.
2. 2 No ka mālama ʻana i nā huamona momona a me nā kumumea kumumea, pono e hāʻawi ʻia nā ipu āpau i ka palena iki o ka hana ʻana i ka culinary. ʻOi aku ka maikaʻi o ka hōʻole loa ʻana.
3. 3 I ke alo o nā maʻi maʻi o ka gastrointestinal tract a i ʻole ka ʻōnaehana cardiovascular, hiki ke hoʻopaʻa i nā loina o ka papaʻai vegetarian. Eia naʻe, ʻoi aku ka maikaʻi o ka palena ʻana i ka ʻai o nā meaʻai i cont conticated no kēia mau maʻi. Ināʻole, hoʻonāukiuki mau lākou i nā exacerbations.
4. 4 I mea e ʻike ai i ka piha o nā ʻono i ka wā e hoʻomākaukau ai i nā kīʻaha vegetarian, pono ʻoe e noʻonoʻo i ka hoʻohālikelike a me ka hoʻohālikelike ʻana o nā huahana.
5. 5 A i mea e loaʻa ai ka hapa nui o kāu papaʻai hou, pono ʻoe e kuke i nā mea āpau me ke aloha.

Wahi a nā kumuwaiwai kahiko, ʻaʻole kau palena ʻia ka pahuhopu o ka vegetarianism i ka lilo ʻana o ka paona a i ʻole ka hemo ʻana i nā maʻi āpau. Hoʻonohonoho ʻia kēia ʻōnaehana meaʻai e kōkua i kahi kanaka e ʻike i ke kūlike a me ka hauʻoli maoli. Akā hiki ke hana i kēia ma ke kau wale ʻana i kāna mau kumu.

E hoʻomanaʻo i kēia, e hoʻolālā pono i kāu papaʻai, e nānā i nā ʻono hou a hoʻokolohua - a e ʻike koke ʻoe i kēia.