Nā ʻike i hāʻawi ʻia e ka US Academy of Nutrition and Dietetics.
Ma waho o ke ʻano o ka meaʻai meaʻai ʻoe, pono ʻoe e hoʻokomo i nā ʻano meaʻai like ʻole i kāu meaʻai, me nā kīʻaha piha, a me nā huaʻai, nā mea kanu, nā legumes, nā nati, a me nā ʻanoʻano. Ma ka heluhelu ʻana i ka ʻōlelo aʻo a ka Academy of Nutrition and Dietetics (USA) no nā mea ʻai meaʻai, hiki iā ʻoe ke hōʻoia i kāu ʻai ʻana i kēlā me kēia lā i nā pono o kou kino.
Kalipuna.
Pono nā mea kanu e ʻai i nā kumu calcium like ʻole i mea e hoʻokō ai i kā lākou pono i kēlā me kēia lā. Ua hōʻike nā haʻawina e hoʻomoʻa ka poʻe meaʻai a hoʻopaʻa i ka calcium mai ka meaʻai ma mua o nā mea ʻole. ʻO nā huahana dairy kahi kumu waiwai o ka calcium. Inā hoʻokaʻawale ʻia nā huahana waiu mai kāu ʻai, hiki ke loaʻa ka calcium mai nā mea kanu.
Eia ka papa inoa o nā kumu waiwai calcium:
- ʻO ka waiū momona haʻahaʻa a i ʻole ka waiu, yogurt, a me ka paʻakai
- waiu soy a waiu laiki
- nā mea kanu
- Nā wai paʻa i ka calcium
- Tofu i hoʻonui ʻia i ka calcium
- ʻO nā lau ʻōmaʻomaʻo lau
- Broccoli
- mohihi
- ʻAmona a me ka ʻaila ʻalemona
- Nā hua sesame a me ka aila sesame (tahini)
- hua piʻo
Mea hao.
Pono nā mea kanu i nā kumu hao like ʻole no ka hoʻokō ʻana i kā lākou pono i kēlā me kēia lā. ʻO ka ʻai ʻana i nā kumu kumu maoli o ka huaora C (nā hua citrus, ka wai ʻalani, nā tōmato) i kēlā me kēia pāʻina e hoʻonui i ka hao.
Nā kumu hao:
- Soy, nati
- ʻO nā lau ʻōmaʻomaʻo ʻeleʻele, nā mea kanu
- mohihi
- ʻO ka palaoa paʻa i ka hao, ka laiki a me ka pasta
- Paila Peanut
Pūkohu.
Loaʻa ka protein i ka hapa nui o nā meaʻai mea kanu a me nā huahana holoholona. Na kou kino e hana i kāna pūmua piha inā ʻai ʻoe i nā meaʻai he nui nā calorie i ka lā a pau.
Loaʻa nā kumu protein vegetarian:
- mohihi
- a pau mānoanoa
- Nā huahana soya
- Nuts a me ka bata bata
- Hua hana waiū
ʻO Vitamin B12.
Loaʻa ka B12 i nā huahana holoholona āpau, me nā hua manu a me nā huahana waiu. ʻAʻole pilikia ka loaʻa ʻana o ka lāʻau B12 no ka poʻe mea ʻai meaʻai e ʻai i ka waiū a i ʻole nā hua. ʻO nā meaʻai meaʻai a i ʻole nā vegans, pono paha e hoʻohui i kā lākou meaʻai ma ke koho ʻana i nā meaʻai i hoʻopaʻa ʻia i ka huaora a i ʻole ma ka lawe ʻana ʻaʻole ʻoi aku ma mua o 12 pakeneka o ka waiwai o ka lāʻau B100 (cobalamin).
Nā kumu mea kanu o B12:
- ʻO nā meaʻai i hoʻopaʻa ʻia me ka huaʻa B12, me ka hū meaʻai, ka waiū soy, muesli. E nānā pono i ka lepili.
- Hua hana waiū
ʻĀpana D.
Hoʻoikaika ʻia nā huahana dairy me ka vitamina D ma ʻAmelika Hui Pū ʻIa. ʻO ka poʻe i koho ʻaʻole e ʻai i nā huahana waiu a ʻaʻole i ʻike mau i ka lā i kēlā me kēia lā, makemake paha lākou e noʻonoʻo i ka lawe ʻana i ka huaora D, ʻaʻole ʻoi aku ma mua o 100 pakeneka o ka waiwai o kēlā me kēia lā.
ʻO nā kumu mea kanu o ka huaʻa D me:
- ʻO nā meaʻai i hoʻopaʻa ʻia me ka vitamina D: waiu soy, waiu bipi, wai ʻalani, muesli