10 Manaʻo kōkua no nā mea kanu mai ka USDA Nutrition Center
Hiki i ka vegetarianism ke lilo i meaʻai olakino. ʻO ka mea nui, ʻo ia ka ʻai ʻana i nā ʻano meaʻai like ʻole i ka nui e kūpono i kāu mau calorie a me nā meaʻai.
1. E noʻonoʻo i ka Protein
Hiki ke hoʻokō maʻalahi i kāu mau protein ma o ka ʻai ʻana i nā meaʻai mea kanu like ʻole. ʻO nā kumu protein no nā mea ʻai meaʻai ʻo ka pī a me ka pī, nā nati a me ka soy, a me nā meaʻai e like me ka tofu a me ka tempeh. Hiki i ka lacto- a me ka ovo-vegetarians ke loaʻa i ka protein mai nā hua manu a me nā huahana waiu.
2. Nā kumu calcium no nā iwi
Hoʻohana ʻia ka calcium e kūkulu i nā iwi a me nā niho. ʻAi kekahi poʻe mea ʻai meaʻai i nā huahana waiū, ʻo ia nā kumu maikaʻi o ka calcium. ʻO nā kumu calcium ʻē aʻe no nā mea ʻai meaʻai ʻo ia ka waiu soy i hoʻopaʻa ʻia i ka calcium ( inu soy), tofu me ka calcium sulfate, ka palaoa ʻaina kakahiaka i hoʻoikaika ʻia i ka calcium me ka wai ʻalani, a me kekahi mau lau ʻōmaʻomaʻo ʻeleʻele (spinach, turnip, letus, bok choy).
3. ʻOkoʻa i kāu meaʻai
Nui nā kīʻaha kaulana a i ʻole hiki ke lilo i mea ʻai meaʻai, e like me nā noodles me ka ʻuala, ka pizza meaʻai, ka lasagna meaʻai, tofu, ka meaʻai meaʻai, ka burrito pī.
4. E ho'āʻo i nā hakeke soy, nā skewers soy, nā ʻīlio wela soy, ka tofu a i ʻole ka tempeh, a me nā kebab hua. He ʻono nō hoʻi nā mea kanu palai!
5 . E hoʻohana i ka pī a me ka pī
Ma muli o ke kiʻekiʻe o ka meaʻai o ka pī a me ka pī, ua ʻōlelo ʻia lākou no kēlā me kēia, nā mea kanu a me nā mea ʻole. Eʻoliʻoli i ka salakeke pī a i ʻole ka sopa pī. Pies ʻono loa me ka hoʻopiha pī.
6. E ho'āʻo i nā ʻano like ʻole o nā mea pani meaʻai huahana huahana, nona ka ʻono a me ka nānā ʻana o kā lākou mau mea kanu ʻole, akā he haʻahaʻa i ka momona momona a ʻaʻohe cholesterol. E ho'āʻo i nā pākī soy no ka ʻaina kakahiaka, nā sausages no ka ʻaina ahiahi, a me nā ʻōpala pī a i ʻole falafel.
7. E hele i kahi hale ʻaina
Hāʻawi ka hapa nui o nā hale ʻaina i nā koho meaʻai meaʻai. E nīnau e pili ana i ka loaʻa ʻana o kahi papa ʻai meaʻai. E kauoha i nā mea kanu a i ʻole pasta ma kahi o ka ʻiʻo.
8. E hoʻomākaukau i nā meaʻai ʻono
E koho i nā nati paʻakai ʻole e like me ka ʻai ʻai a hoʻohui iā lākou i nā salakeke a i ʻole nā kīʻaha nui. Hiki iā ʻoe ke hoʻohui i nā ʻalemona a i ʻole walnuts ma kahi o ka cheese a i ʻole ka ʻiʻo i ka salakeke ʻōmaʻomaʻo.
9. Loaʻa i ka Vitamin B12
Loaʻa maoli ka Vitamin B12 i nā huahana holoholona. Pono nā mea kanu e koho i nā meaʻai i hoʻopaʻa ʻia me kēia huaora, e like me ka cereals a i ʻole nā huahana soy, a i ʻole e kūʻai i ka huaora B12 mai ka lāʻau lapaʻau inā hōʻole lākou i nā huahana holoholona. E nānā i ka lepili no ka loaʻa ʻana o ka huaora B12 i nā meaʻai paʻa.
10. E hoʻolālā i kāu papa kuhikuhi e like me nā alakaʻi ʻai ʻepekema.