ʻO ka pono e loaʻa ke kaumaha ʻaʻole ia he kumu no ka hoʻopaʻa ʻana i nā pā vegan, nā kuki, nā ʻono, nā ʻano meaʻai wikiwiki e manaʻo ʻia. Aia i loko o kēia mau meaʻai ka nui o ke kō, a i ʻole ka paʻakai, a i ʻole ka momona, e hoʻopilikia maikaʻi ʻole i ke olakino o kou kino. ʻO ka lilo ʻana i vegan i loko a nona iho e pili ana i ke alakaʻi ʻana i ke ʻano ola olakino, a ʻo ka nui o nā mea ʻino i kūpono ʻole i ke ʻano o ke olakino. Ma waena o nā mea ʻē aʻe, hiki i kēia ke alakaʻi i nā pilikia me ka ʻili, ka lauoho, nā niho a me nā kui. No laila, inā ua pani ʻia ke ala e hele ai i ka palaualelo, pehea ʻoe e loaʻa ai ke kaumaha olakino me ka ʻole e hōʻeha iā ʻoe iho?
Mai hoʻokuʻu i nā meaʻai
ʻO ka manawa pinepine ka poʻe underweight e hoʻomaha i ka ʻaina kakahiaka, ka ʻaina awakea a i ʻole ka ʻaina ahiahi, ʻaʻole i ka ʻai ʻai. Akā inā makemake ʻoe e loaʻa ka paona, pono ʻoe e hoʻolalelale i kāu metabolism, e like me ke ʻano o ka lilo ʻana o ke kaumaha. Pono kāu ʻai i kēlā me kēia lā i ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina ahiahi a me ʻelua a ʻekolu mau meaʻai olakino, ʻoi aku ka nui o ka caloric ma mua o ka maʻamau. Akā, e hoʻomanaʻo i ka pono o kēia mau calorie. I mea e pale ʻole ai i ka ʻai ʻana i ka ʻaina kakahiaka, mai ʻai ma mua o ka moe a ʻai ʻole i kahi kīʻaha liʻiliʻi, a mākou e kūkākūkā ai ma lalo nei.
E hoʻopaʻa i nā nati
ʻO Cashews, almonds, peanuts, pistachios, walnuts - kahi kumu o ka protein a me ka momona maikaʻi no ke kino. E hoʻohui i nā nati i ka cereals, e lawe pū me ʻoe i mea ʻai, e hana i ka smoothies me ka hoʻohana ʻana i nā cashews i hoʻomoʻa ʻia i ka pō. Inā ʻoluʻolu, e hoʻomoʻi i nā nati me ka paʻakai moana a me ka wasabi a hui pū me kāu mau hua maloʻo punahele a me ke kokoleka ʻeleʻele. I kēlā me kēia hihia, ʻoi aku ka maikaʻi o kēlā ʻano meaʻai ma mua o nā ʻāpana a me nā ʻōwili. E kūʻai hoʻi i nā ʻano pata hua ʻokoʻa a hoʻohui iā lākou i nā salakeke. A e hoʻomanaʻo e pili ana i ka pīkī, ka ʻalemona a me nā pālahalaha ʻē aʻe e maikaʻi me ka maiʻa a me ka berena palaoa piha. E hōʻoia wale ʻaʻohe kō i loko o ka paʻi.
Loaʻa i nā meaʻai ahiahi maikaʻi
ʻO nā meaʻai meaʻai, nā mea mālama ola olakino a me nā mea kākoʻo ʻē aʻe o ka meaʻai kūpono e ʻōlelo mai ʻaʻole ʻoe e ʻai i kekahi mea akā i ka wai 2-3 mau hola ma mua o ka moe. ʻAe, a inu ʻia ka wai me ka makaʻala i ʻike ʻole ʻia ka pehu i ke kakahiaka. Hiki i ka poʻe makemake e loaʻa ke kaumaha ke hoʻohana i kēia lula i ka hoʻohuli. Ke hiamoe mākou, hoʻopau ko mākou kino i ka helu liʻiliʻi o nā calorie, no ka mea e hiamoe wale ke kino me mākou. Hoʻokahi hola a me ka hapa ma mua o ka moe ʻana, hiki iā ʻoe ke ʻai i kahi meaʻai maikaʻi, e like me ka palaoa palaoa piha me ka hummus i hana ʻia i ka home, ka ʻāpala me ka pata pīnī, a i ʻole nā pōpoki olakino me ka guacamole. Akā, mai hoʻomāhuahua, ʻaʻole pono ʻoe i ka pehu, ʻeā?
E hoʻololi i kāu papaʻai
Ma kahi meaʻai vegan, ʻoi aku ka nui o nā kumu o ka protein a me nā momona olakino ma mua o kou manaʻo. E ʻike i nā meaʻai hou nou iho, nā ʻanoʻano hou, nā nati, nā legumes, nā aila, nā avocados (inā ʻaʻole ʻoe i kamaʻāina iā ia), nā huaʻai kiʻekiʻe-calorie akā olakino (e like me ka mango, ka maiʻa a pēlā aku). E kūʻai aku i ka hemp, alfalfa, sesame, flax, hua chia a kāpīpī iā lākou ma luna o nā salads, soup a me nā cereals. E ʻimi i nā loina hou e hōʻike ana i ka tofu, ka tempeh, ka pī a me nā meaʻai olakino ʻē aʻe. A he nui nā ʻano ʻano like ʻole ma kā mākou pūnaewele!
Inu, inu a inu hou
ʻOiai ke piʻi nei ke kaumaha ma mua o ka nalo ʻana, pono ʻoe e inu nui i ka wai. Akā ma kahi o ka maʻamau no nā aniani 8-10 a pau i ka lā, hiki iā ʻoe ke loaʻa nā calorie maikaʻi mai ka wai. No ia mau kumu, e hoʻohana i ka tofu palupalu, nā nati i hoʻomoʻa ʻia, nā ʻanoʻano a me nā aila i hoʻomaʻemaʻe ʻole ʻia. E hoʻohui wale iā lākou i kāu smoothie!
E ʻai pono i nā legumes
ʻO nā pīni, nā moa, nā lentils e hele maikaʻi me ka laikiʻeleʻele, e hāʻawi anaʻaʻole wale i ka hoʻonui i ka ikehu, akā, e hoʻolako pū i ke kino me ka protein a me nā'ōpona. Akā, no ka pale ʻana i ka pala, e kuke pono i nā legumes. E hoʻomoʻa iā lākou ma ka liʻiliʻi i ka pō a kuke a moʻa loa. Hiki iā ʻoe ke hoʻohui i ka asafoetida i ka pau ʻana o ka kuke ʻana, e kōkua ana i ke kino e hoʻoheheʻe maikaʻi i kēlā mau meaʻai.
ʻO Ekaterina Romanova