E noʻonoʻo kākou i ke ʻano o ka meaʻai maka, he aha nā pōmaikaʻi e loaʻa mai ia mea a pehea e hana ai.
He aha nā meaʻai maka?
ʻO ke kumu o ka ʻai ʻana i nā meaʻai maka, ʻo ia ka loaʻa ʻana o nā meaʻai hou aʻe i loko o kahi ʻano maʻalahi maʻalahi i kūpono maoli i ko mākou kino. ʻOiai ʻaʻole pono e hahai i ka meaʻai maka a kapa ʻia ʻo "raw vegan", he mea nui e ʻai i nā huaʻai a me nā mea kanu i kēlā me kēia lā.
ʻO ka meaʻai maka ma ke ʻano he moʻomeheu mai ka makahiki 1880. Hōʻike ka noiʻi i nā pono o kēia nohona:
- Hoʻemi i ka mumū - Hoʻomaikaʻi i ka ʻai ʻana - Loaʻa i nā fiber meaʻai hou aku - Hoʻomaikaʻi i ke olakino o ka puʻuwai - Hoʻomaikaʻi i ka hana o ke akepaʻa - Kāohi i ka maʻi kanesa - Kāohi a mālama i ka constipation - Loaʻa hou aku ka ikehu - Maʻemaʻe ka ʻili - Kāohi i nā hemahema o ka meaʻai - Hoʻemi i nā anti-nutrients a me nā carcinogens i ka meaʻai - Ka mālama ʻana he kaumaha olakino
ʻEhia ka nui o ka meaʻai maka e noʻonoʻo ai iā ʻoe iho he mea ʻai maka? ʻOi aku ma mua o hoʻokahi ʻano ʻai meaʻai maka e makemake ai kekahi. Ma muli o ka mea āu e koho ai. ʻO kekahi ʻano meaʻai, ʻo ia ka ʻai ʻana i ka iʻa maka, ka iʻa kai, nā meaʻai fermented, nā kīʻaha ulu, nā nati, nā hua manu, a me kekahi mau ʻiʻo a me nā huahana waiu.
Hoʻopili ʻia nā ʻano meaʻai maka a pau e ka mea ʻaʻole pono e pasteurized nā meaʻai i ʻai ʻia, homogenized a hana ʻia me ka hoʻohana ʻana i nā pesticides synthetic, nā mea kanu kemika a me nā mea hoʻohui meaʻai, nā solvents ʻoihana. 'O ia ho'i, ke 'alo nei 'oe a i 'ole ka ho'emi nui 'ana i ka hapa nui o nā mea'ai i ho'opili 'ia a i ho'oponopono 'ia mai ka hale kū'ai.
Inā kānalua ʻoe e pili ana i kahi meaʻai maka a hopohopo ʻaʻole hiki iā ʻoe ke ʻai i nā meaʻai maka wale nō, e hoʻomanaʻo e hana liʻiliʻi. ʻAʻole pono e hoʻololi i kahi ʻano meaʻai hou "mai ka lā ʻapōpō". Hōʻike ka noiʻi ʻoi aku ka wikiwiki o kou hoʻololi ʻana i kahi ʻano meaʻai hou, ʻoi aku ka nui o kou manaʻo he meaʻai wale nō. A ʻoi loa paha, e hemo koke ʻoe a hoʻohui i ke kaumaha ma hope o kēlā. Eia kekahi, ʻo ka hoʻonui lohi i ka nui o ka fiber i ka meaʻai ʻaʻole e hoʻopilikia i ka digestive.
ʻO wai ka meaʻai maka kūpono no wai?
ʻO kēlā me kēia kanaka. Hiki paha iā ʻoe ke noʻonoʻo ʻē aʻe, akā ʻoi aku ka paʻakikī o nā meaʻai i kuke ʻia i ke kino e ʻeli iho ma mua o nā meaʻai maka, a ʻo kekahi mau ʻano kuke e hoʻopau i kekahi mau enzyme waiwai a luku i nā antioxidants a me nā huaora. ʻO nā meaʻai maka kekahi e kōkua i ka alkalize i ke kino, e hōʻemi i ka waikawa, a ʻoi aku ka liʻiliʻi o ka ferment i loko o ka ʻōpū a hoʻoulu i ka mumū a me nā hopena autoimmune. Pili kēia iā kākou a pau, akā i ka poʻe i loaʻa i nā maʻi e like me:
– Ka ma‘i ‘a‘ai – Pu‘uwai – Ke koko ki‘eki‘e a me ka cholesterol ki‘eki‘e – Osteoporosis – Kidney ma‘i – Gallstones a me gallbladder ma‘i – Parkinson’s disease – Autoimmune disorders – Food allergies – Fatigue – ʻeha hui – Muscle eha – Headaches – PMS – Hormonal imbalance – overweight and obesity
E hoʻomaopopo mua kākou i ka hopena o nā enzymes i loko o nā meaʻai moʻa.
Nui nā hoʻopaʻapaʻa e pili ana i kēia kumuhana, akā nui ka poʻe loea e manaʻoʻiʻo ʻo nā meaʻai i hoʻomehana ʻia ma kahi o 44 ° C e mālama i nā enzyme liʻiliʻi. Hoʻohana ʻia nā enzyme digestive e ke kino e wāwahi i nā meaʻai i loko o nā ʻāpana meaʻai liʻiliʻi a hiki ke hana. ʻAʻole pono e hoʻopoina ʻia kēia wahi, no ka mea, ʻaʻole wale ka nui o nā meaʻai e hāʻawi ai i ka meaʻai, akā pehea e hiki ai iā mākou ke komo i kēia mau meaʻai.
Hoʻopuka ka pancreas a me nā mea ʻē aʻe i nā enzyme digestive (endogenous enzymes), ʻoiai nā meaʻai maka e hāʻawi i nā enzymes ʻē aʻe (exogenous enzymes). ʻOi aku ka nui o nā enzyme exogenous a mākou e ʻai ai, ʻoi aku ka maʻalahi o ka hoʻokahe piha ʻana i nā meaʻai me ka hoʻokaumaha ʻole i kā mākou ʻōnaehana digestive.
Nui nā meaʻai kiʻekiʻe i nā antioxidants e maʻalahi i ka kuke ʻana no ka mea ʻaʻole hiki i nā phytonutrients ke pale i nā wela kiʻekiʻe. I loko o nā huahana, hoʻomaka ka hoʻololi ʻana o nā pūhui kemika, nalowale nā enzymes, a lilo ka meaʻai i mea liʻiliʻi.
ʻO ke kumu ʻē aʻe e ʻai ai i nā meaʻai maka ʻo ia ke hele maʻalahi i loko o kā mākou ʻōnaehana digestive. ʻO ka lōʻihi o ka noho ʻana o ka meaʻai i loko o kā mākou ʻāpana ʻōpū, ʻoi aku ka nui o ka ferment a hoʻoulu i nā pilikia e like me ka puʻuwai, ke kinoea a me nā ʻōpala ʻawaʻawa. I ka wā o ka fermentation i loko o ka ʻōpū, palahu nā protein a lilo nā momona i rancid, e hoʻopilikia maikaʻi ʻole i ka mucosa ʻōpū a hiki ke alakaʻi i ka permeability o ka ʻōpū (leaky gut syndrome).
ʻO ka mea hope loa, he hopena nui ka meaʻai maka i ke koena acid-base i ke kino. Ke hoʻonui ʻia ka acidity, ʻoi aku ka maʻalahi o ka ulu ʻana o nā maʻi i loko o ke kino, no ka mea, hoʻemi ka acidosis i ka pale ʻana. Hiki i ke kino ke lilo i ka waika nui ma muli o ka haumia o ke kaiapuni, ke kaumaha, nā meaʻai i hoʻoponopono ʻia, ka hemahema o nā meaʻai, a me ka wai ʻole o ka mineral. ʻO nā meaʻai i hoʻomoʻa ʻia e hoʻonui i ka waikawa i loko o ke kino, ʻoiai nā meaʻai maka e hoʻokaʻawale i ka waikawa a kōkua i ka alkalize i ke kino.
Raw vs Vegan: He aha ka ʻokoʻa?
Hoʻokahi kumu maʻamau ka meaʻai maka a me ka veganism maka - ka ʻai ʻana i ka meaʻai maka i mea e hoʻohālikelike ai i ka ʻai kūlohelohe o nā huahana. ʻO kekahi ʻano o ka meaʻai maka, ʻo ia ka ʻai ʻana i ka iʻa maka, nā meaʻai waiu, ka ʻiʻo a me nā hua manu, a me kekahi mau meaʻai moʻa. ʻAʻohe pākēneka kūpono o nā meaʻai moʻa a me nā meaʻai maka āu e hoʻāʻo ai e ʻai.
ʻAʻole ʻai nā vegan maka i nā huahana holoholona a ʻai liʻiliʻi loa i ka meaʻai i hoʻoponopono ʻia, hiki ke paʻakikī loa i nā poʻe he nui. ʻO ke kumu ʻaʻole ʻōlelo ʻia e hele i ka vegan maka ʻole inā ʻoe e hakakā nei me ka haʻahaʻa o ka ikehu, luhi, underweight, infertility, depression or neurological problems, muscle loss, a nawaliwali iwi, e ʻike ʻoe he paʻakikī ke hoʻōla mai kahi maka. meaʻai meaʻai meaʻai aiʻole vegan. ʻai.
Pehea e ʻai ai i nā meaʻai maka?
E pili ana i ke kaulike. E ʻoi aku ka maikaʻi o kou manaʻo ke ʻai ʻoe i nā meaʻai maka ma waho aʻe o nā meaʻai māmā.
Manaʻo ʻia e hoʻokomo i kāu mau meaʻai e like me:
- Nā ʻōmaʻomaʻo - nā hua Citrus - Nā hua Sunflower, nā kumulāʻau sesame, nā ʻanoʻano paukena - ʻAvocados - "kefir" a i ʻole kefir maoli maʻamau - Nā mea kanu maka e like me kā kāloti, celery, pepa, ʻōmato, etc. nā mea kanu (sauerkraut, kimchi) - Watermelon a me ka melon
No ka mālama ʻana i ka mana ma ke ala pololei, e hoʻāʻo e hahai i kēia mau ʻanuʻu:
I kēlā me kēia pāʻina, e hoʻopiha i ka hapalua o kāu pā me nā mea kanu hou, ʻaʻole starchy.
E hoʻomoʻa i ka meaʻai "maʻalahi", ma kahi mahana ʻaʻole iʻoi aku ma mua o 40 ° C, me ka hoʻohana ʻana i ka mahu, ka ulu ʻana, ka kuke ʻana ma ka wela haʻahaʻa. E hoʻomanaʻo e hiki iā ʻoe ke hoʻokaʻawale i kāu meaʻai a koho i ka mea kūpono iā ʻoe. Ma ke ʻano maʻamau, pono e ʻai ka meaʻai maka ma kahi o 75-80% o nā meaʻai mea kanu ʻaʻole i wela ma luna o 40°C. Akā hiki iā ʻoe ke koho i ka nui no ʻoe iho.
E hoʻololi i nā momona maikaʻi ʻole. E hoʻololi i ka ʻaila ʻoliva i hoʻomaʻemaʻe ʻole ʻia, ka aila niu, ka avocado, nā nati a me nā hua.
E hoʻololi i nā kīʻaha kō a me nā kīʻaha i hoʻomaʻemaʻe ʻia. E hoʻopau i ka laiki keʻokeʻo, ka pāpaʻi keʻokeʻo, ka berena, ka pizza, nā mea ʻono a me nā mea ʻono, nā kopa, nā pahū, nā meaʻai hiki, nā mea inu kō, a me ka yogurt. Akā, e ʻai i nā kīʻaha ulu (beans, berena, a me nā huahana sourdough) me ka maʻalahi. E ʻai i nā huaʻai hou no ka ʻono.
No laila, e hoʻomaka ʻoe e ʻai i ka nui o nā "superfoods". Eia hou, hiki iā ʻoe ke ʻai i nā meaʻai ʻoi aku ka nui, no ka mea, ʻoi aku ke kaumaha o nā meaʻai maka, akā ʻoi aku ka liʻiliʻi o nā calorie.
ʻO nā pōmaikaʻi o nā meaʻai fermented i kahi meaʻai maka
ʻO ka meaʻai fermented ka mea nui i nā mea āpau o ka honua. Hoʻokumu maoli nā meaʻai maka i nā probiotics ke ʻike ʻia i ka oxygen. No nā makahiki he nui, ua ʻai nā kānaka i kefir, sourdough, kombucha, sauerkraut a me kvass. ʻO nā probiotics, i hoʻolako ʻia e nā meaʻai fermented, ʻo ia ka "bacteria maikaʻi" e noho ana i loko o ko mākou ʻōpū a he kuleana ia no ka lawe ʻana i nā meaʻai a me ke kākoʻo ʻana i kāu ʻōnaehana pale. Kōkua lākou iā mākou e hoʻopiha i kā mākou ʻōpū me ka microbiota maikaʻi i ka wā i hoʻomaka ai ke kaʻina hana o ka hoʻomaʻemaʻe ʻana i nā toxins a me nā ʻōpala. Hoʻoulu nā meaʻai probiotic i kahi microbiome olakino, maikaʻi no ka ʻōnaehana digestive, hoʻomaikaʻi i ka pale ʻana, kōkua i ka hoʻomaʻemaʻe ʻana i ka ʻili, a kōkua pū nō hoʻi i ka mālama ʻana i ke kaulike hormonal a me ke kaumaha olakino. Inā ʻoe e ʻai i ka meaʻai maka a ʻaʻole paha, hiki iā ʻoe ke hoʻohana i nā meaʻai fermented hou aʻe i kāu meaʻai e kōkua i ka pale ʻana i nā maʻi digestive, pilikia ʻili, candidiasis, maʻi autoimmune, a me nā maʻi.
Aia kekahi contraindications i ka ʻai meaʻai maka?
ʻO kekahi mau mea kanu, e like me nā mea i loaʻa i loko o ka ʻohana mea kanu cruciferous (kāpeti, broccoli, cauliflower, kale, mustard greens, a me Brussels sprouts), loaʻa nā pūhui i hiki ke pale i ka hana thyroid a hoʻoikaika i ka hypothyroidism, akā ua hoʻopau ʻia kēia mau mea e ka wela. Ua hōʻike ʻia kekahi mau haʻawina e lilo ana ka pepa a me nā halo i ka meaʻai-nui ke kuke ʻia.
Aia kekahi poʻe makemake ʻole i ka ʻai maka? ʻAe. E hoʻomanaʻo i kēia: ʻoiai ʻo ka hoʻokomo ʻana i nā meaʻai maka i loko o kāu ʻai he nui nā pōmaikaʻi, ʻaʻole maikaʻi ka meaʻai maka piha no nā poʻe me kekahi ʻano ʻōpū. He paʻakikī nā huaʻai a me nā huaʻai maka no kekahi poʻe nele i kekahi mau enzymes a i ʻole nā mea hiki ke ʻai.
Inā loaʻa iā ʻoe kahi ʻōnaehana hoʻoheheʻe maʻalahi, maʻi ʻeha pinepine e like me ka ulcerative colitis, ʻo ka koho maikaʻi loa ke hoʻōki i ka kuke ʻana. Inā ʻaʻole hiki iā mākou ke hoʻoheheʻe i nā huaora a me nā minela mai ka meaʻai, pilikia mākou i nā hemahema o ka meaʻai a me nā maʻi ʻē aʻe. Hiki ke hana kēia inā ʻaʻole hiki i ko mākou kino ke wāwahi i nā paia fibrous o nā mea kanu e loaʻa ai nā meaʻai i mālama ʻia, no laila hiki ke kōkua i ka kuke ʻana i nā mahana haʻahaʻa i kekahi mau hihia.
Puna: Dr.Axe