Ke ulu nui nei ka meaʻai mea kanu ma ka honua holoʻokoʻa. ʻOiai ke neʻe nei ka poʻe mai nā omnivores, ke waiho nei ka nīnau: He olakino maoli anei nā meaʻai meaʻai a me nā vegan? ʻAe ka pane, akā me ka hoʻopaʻa. He olakino ka meaʻai meaʻai a me ka vegan ke hoʻolālā maikaʻi ʻia, hāʻawi i nā meaʻai kūpono, a kōkua i ka pale a mālama ʻana i nā maʻi.
Eia naʻe, hoʻopuni ʻia ka vegetarianism e nā moʻolelo he nui. E nana kakou i na mea oiaio.
Kaʻao 1
ʻAʻole lawa ka protein i nā mea kanu a me nā vegan
No ka mea ua like ka ʻiʻo me ka protein, nui ka poʻe kūʻai i makemake nui e ʻimi i nā ʻano kumu mea kanu āpau o nā mea i loko. Eia naʻe, ʻaʻole pono nā hoʻopunipuni kūikawā ma aneʻi - ua lawa ka meaʻai noʻonoʻo maikaʻi. Ma keʻano laulā, ʻoi aku ka nui o ka fiber a me ka momona momona liʻiliʻi. ʻO kēia haku mele ka pōhaku kihi o ka meaʻai olakino puʻuwai. Nui nā kumu mea kanu o ka protein i kūpono i ka meaʻai olakino: nā legumes, nā huahana soy, nā kīʻaha piha, nā nati, ka waiū skim.
Pono ka poʻe Vegan e ʻai i ka protein ma mua o ka poʻe ʻai ʻai a me nā mea ʻai lacto. ʻO ke kumu, ʻoi aku ka liʻiliʻi o nā protein i loaʻa mai nā kīʻaha holoʻokoʻa a me nā legumes e ke kino ma mua o nā protein holoholona. Hoʻopaʻa ʻia nā protein o ka mea kanu i loko o nā paia o nā cell, kahi e paʻakikī ai ke unuhi a hoʻohui iā lākou. Manaʻo ʻia ka poʻe Vegan e ʻai i nā meaʻai e like me ka bean burritos, tofu, chili lentils, a me nā mea kanu hohonu.
Kaʻao 2
Pono ke ola o ka iwi i ka waiū
ʻAʻole ʻo ka waiū wale nō ka meaʻai hiki ke kōkua i ke kino e kūkulu i nā iwi ikaika a pale iā lākou. Pono ke ola o ka iwi i nā meaʻai he nui, e like me ka calcium, ka huaora D, a me ka protein. Aia kēlā me kēia mea i loko o nā kīʻaha mea kanu e like me ka broccoli, bok choy, tofu, a me ka waiū soy.
Inā ʻaʻole ʻoe e ʻai i nā huahana dairy, a laila pono ʻoe i kahi kumu hou o ka calcium i loaʻa mai nā kumu mea kanu. Manaʻo ʻia e ʻai i nā meaʻai momona i ka calcium - cereals, wai ʻalani a me ka tofu. Pono e hui pū ʻia kēlā ʻano meaʻai me ka hoʻoikaika kino, yoga, holo, hele wāwae a me nā gymnastics.
Kaʻao 3
ʻO ka ʻai ʻana i ka soy e hoʻonui i ka pilikia o ka maʻi maʻi umauma
No nā vegans a me nā meaʻai meaʻai, ʻo ka soy kahi kumu kūpono o ka protein a me ka calcium. ʻAʻohe mea hōʻike e hoʻonui ai ka soy i ka pilikia o ka maʻi maʻi umauma ma kekahi ʻano. ʻAʻole nā keiki a me nā ʻōpio i ʻai i ka soy i hōʻike i ka piʻi nui o ka maʻi. Ma waho o ke ʻano o ka meaʻai, ʻokoʻa ke kī.
Kaʻao 4
ʻAʻole kūpono ka ʻai meaʻai no nā wahine hāpai, nā keiki a me nā mea pāʻani
Hiki i nā meaʻai meaʻai meaʻai a me nā meaʻai vegan ke hoʻokō i nā pono āpau o nā poʻe o nā makahiki āpau, me nā wahine hāpai, nā wahine hānai, a me nā mea pāʻani. Pono wale ʻoe e hōʻoia e loaʻa i ke kino nā meaʻai pono a pau. Eia kekahi laʻana, pono nā wāhine hāpai i ka hao; Pono lākou e ʻai i nā meaʻai waiwai nui i ka hao me ka huaora C, kahi e kōkua ai i ka hoʻonui ʻana i ke kino o ke komo ʻana. ʻAʻole komo maikaʻi ka hao i ka wā i loaʻa mai ai mai kahi kumu lāʻau. Pono ka hui pū ʻana o ka hao a me ka huaora C: nā pīni a me ka salsa, broccoli a me ka tofu.
Hiki i ka meaʻai meaʻai ke kōkua i ka ulu maʻamau o nā pēpē, nā keiki, a me nā ʻōpio. Pono paha nā Vegans—nā mākua a me nā keiki—ke ʻoi aku ka nui o ka protein, ma muli o ke ʻano o ka hana ʻana o ko lākou kino i ka protein mai nā mea kanu. Eia nō naʻe, hiki ke hoʻokō ʻia kēia mau pono inā ʻokoʻa ka meaʻai a loaʻa ka nui o nā calorie.
Pono ka hapa nui o ka poʻe hoʻokūkū hoʻokūkū e ʻai i ka protein a me nā meaʻai, hiki mai paha mai nā kumu mea kanu.
Kaʻao 5
He olakino kēlā me kēia huahana meaʻai
ʻO nā lepili "mea kanu" a i ʻole "vegan" ʻaʻole manaʻo he huahana olakino maoli kā mākou. ʻO kekahi mau kuki, nā ʻōpala, a me nā cereals sugary he meaʻai meaʻai paha, akā ʻoi aku ka nui o ka loaʻa ʻana o nā sugar artificial a me nā momona maikaʻi ʻole.
ʻO nā meaʻai i hana ʻia e like me ka veggie burgers me he ala kūpono ia e ʻai ai i ka vegan, akā ʻaʻole pono lākou i ʻoi aku ka palekana ma mua o ko lākou mau hoa holoholona. ʻO ke kī, ʻoiai he kumu maikaʻi loa ia o ka calcium, aia pū kekahi i ka momona momona a me ka cholesterol. Pono e hōʻike ʻia ka ʻike o ka huahana ma ka lepili. ʻO ka momona momona, ke kō i hoʻohui ʻia, a me ka sodium nā mea nui e hōʻike ana he mea kānalua ka huahana.