Manaʻo ʻia ka meaʻai vegan kekahi o nā mea olakino maikaʻi loa no ke kanaka. ʻAʻole hoʻi he lono i pili ka meaʻai meaʻai me ka hōʻemi ʻia o ka maʻi maʻi umauma a me ka ʻāʻī a me ka ʻāʻī ʻana, a me ka maʻi maʻi maʻi cardiovascular, ka mea e hoʻopilikia ai i nā poʻe makua ʻAmelika.
Nui nā meaʻai meaʻai i ka fiber a me kekahi mau meaʻai e like me ka huaora C, a he haʻahaʻa hoʻi ka momona, ʻo ia mau mea a pau e hāʻawi iā lākou i nā mea maikaʻi ma mua o ka ʻai maʻamau o ka ʻiʻo a me ka ʻuala. A inā ʻaʻole lawa nā pōmaikaʻi olakino iā ʻoe, ua ʻōlelo ʻo Kauka Dorea Reeser, ka mea hoʻokalakupua kaiapuni, i kāna haʻiʻōlelo "Science Behind Vegetarianism" ma ka Philadelphia Science Festival, ʻo ka ʻai ʻana i ka meaʻai meaʻai e kōkua i ka hoʻohaʻahaʻa ʻana i kou kapuaʻi kalapona.
Ua noʻonoʻo kēia iaʻu: hiki i kā mākou hui "ʻiʻo" ke lilo i mea ʻai no ka mea hoʻokahi, ʻaʻole e haʻi i ka ʻohana holoʻokoʻa? E nana kakou!
He aha ka vegetarianism?
ʻO ka huaʻōlelo "vegetarianism" hiki ke loaʻa nā manaʻo he nui a pili i nā poʻe like ʻole. Ma ke ʻano ākea, ʻo ka mea ʻai meaʻai he kanaka ʻaʻole ʻai i ka ʻiʻo, ka iʻa a me ka moa. ʻOiai ʻo kēia ka manaʻo maʻamau, aia kekahi mau ʻano subtypes o nā meaʻai meaʻai:
- Vegan: ʻO nā mea kanu e pale i nā huahana holoholona, me ka waiu, nā hua manu, a me ka meli i kekahi manawa.
- Lactovegetarians: E hoʻokaʻawale i ka ʻiʻo, ka iʻa, ka moa a me nā hua manu, akā e ʻai i nā huahana waiū.
- Lacto-ovo meaʻai meaʻai: E hoʻokaʻawale i ka ʻiʻo, ka iʻa a me ka moa, akā e ʻai i nā huahana waiū a me nā hua.
Aia kekahi pilikia olakino?
He liʻiliʻi nā pilikia olakino no nā mea ʻai meaʻai, akā ʻo nā vegans, no ka laʻana, pono e makaʻala i kā lākou ʻai ʻana i nā huaora B12 a me D, calcium a me ka zinc. No ka hōʻoia ʻana ua lawa ʻoe, e ʻai i nā lau lau ʻōmaʻomaʻo hou aʻe, inu i nā wai i hoʻoikaika ʻia, a me ka waiu soy - hāʻawi lākou i ka calcium a me ka huaora D. ʻO nā nati, nā ʻanoʻano, nā lentils, a me ka tofu he kumu maikaʻi loa o ka zinc. ʻOi aku ka paʻakikī o ka loaʻa ʻana o nā kumu mea kanu o ka huaora B12. ʻO ka hū a me ka waiū soy paʻa nā koho maikaʻi loa, akā e noʻonoʻo e lawe i ka multivitamin a i ʻole ka mea hoʻohui e loaʻa ai ka B12 āu e pono ai.
He pipiʻi anei ka lilo ʻana i mea ʻai meaʻai?
Manaʻo ka poʻe he nui ma hope o ka haʻalele ʻana i ka ʻiʻo e hoʻonui lākou i ka meaʻai. ʻAʻole nui ka hopena o ka Vegetarianism i kāu nānā hale kūʻai. Hāʻawi ʻo Kathy Green, Associate Produce Coordinator no ka ʻāina Mid-Atlantic ma Whole Food Markets, i nā ʻōlelo aʻoaʻo e pili ana i ka ʻoki ʻana i nā kumukūʻai ma nā mea kanu, nā huaʻai a me nā meaʻai meaʻai ʻē aʻe:
E kūʻai i ka meaʻai i ke kau. ʻO nā kumu kūʻai no nā mea kanu a me nā huaʻai he haʻahaʻa haʻahaʻa loa i ke kau, a i kēia manawa hoʻi ua waiwai nui lākou i nā meaʻai.
E ho'āʻo ma mua o kou kūʻai. Nui nā manawa aʻu i makemake ai e hoʻāʻo i kahi mea hou, akā ua haʻalele no ka mea ʻaʻole makemake wau e nalowale ke kālā inā ʻaʻole wau makemake. Manaʻo ʻo Cathy e noi i ka mea kūʻai aku no kahi laʻana. ʻAʻole hōʻole ka hapa nui o nā mea kūʻai aku iā ʻoe. ʻO ka poʻe kūʻai meaʻai a me nā huaʻai ʻoi loa ka ʻike a hiki iā ia ke kōkua iā ʻoe e koho i nā hua pala (a ʻōlelo pū i kahi ʻano kuke).
Buy nui. E mālama ʻoe i ka nui inā kūʻai ʻoe i nā huaʻai a me nā mea kanu i ka nui. E hoʻopaʻa i nā kīʻaha protein kiʻekiʻe e like me ka quinoa a me ka farro, a hoʻāʻo me nā pī maloʻo a me nā nati no ka mea he kiʻekiʻe lākou i ka protein. Ke ʻike ʻoe i ke kūʻai nui ʻana o nā mea kanu a me nā huaʻai, hoʻopaʻa, ʻili a hoʻokuʻu iā lākou no ka hoʻohana ʻana i ka wā e hiki mai ana. I ka wā maloʻo, aneane ʻaʻole nalowale nā meaʻai.
He aha ke ala maikaʻi e hoʻololi ai i ka meaʻai meaʻai?
E hoʻomaka mālie. E like me kēlā me kēia ʻano meaʻai, ʻaʻole pono ka vegetarianism i nā mea āpau a i ʻole. E hoʻomaka me ka hana ʻana i kekahi o kāu mau meaʻai i ka lā mea ʻai meaʻai. ʻOi aku ka maikaʻi e hoʻomaka i ka hoʻololi me ka ʻaina kakahiaka a i ʻole ka ʻaina awakea. ʻO kekahi ala ʻē aʻe, ʻo ka hui pū ʻana i nā legiona (ʻo wau pū kekahi) o nā hui ʻo Meat Free Monday ma ka hoʻohiki ʻana ʻaʻole e ʻai i ka ʻiʻo i hoʻokahi lā o ka pule.
Pono e hoʻoikaika? Nui ka nui o nā ʻai ʻai ʻole ma Pinterest, a ʻike ʻia ka ʻike pono ma ka Vegetarian Resource Group a i ʻole ka Academy of Nutrition and Dietetics.
Hiki ke maʻalahi a maʻalahi ka vegetarianism. E ho'āʻo i hoʻokahi lā o ka pule e hoʻomaka a e noʻonoʻo i kahi hoʻopukapuka kālā i kou olakino lōʻihi.