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Hoʻomaʻamaʻa ʻia ka ʻōnaehana meaʻai vegetarian i nā ʻāina o ka Hikina a me India no ka manawa lōʻihi no nā kumu haipule. I kēia manawa ua hoʻolaha ʻia kēia ʻōnaehana mana ma ka honua holoʻokoʻa.
Manaʻo ka poʻe he nui ke ʻano vegetarianism ma Lūkia he ʻano hou, akā ʻike kakaikahi ka hoʻolaha ʻana ma Rūsia i ka hoʻomaka ʻana o ke kenekulia XNUMXth mahalo i ke kaiāulu o St. o ka Lapaau Lapaau.
ʻO Vegetarianism a me kona ʻano
Nā mea pāʻani He ʻōnaehana meaʻai kahi e hōʻole ai nā kānaka i nā huahana holoholona, a i kekahi manawa, iʻa, iʻa, hua manu a me ka waiū.
Aia ma mua o ʻumikūmālima mau ʻano vegetarianism, ka mea maʻamau ʻo:
- Lacto-vegetarian - mai ʻai i ka ʻiʻo, ka iʻa, nā hua manu, akā e ʻai i nā huahana waiu a me nā paʻakai me ka ʻole o ka rennet.
- huaʻai huaʻai - hōʻole i nā ʻano ʻiʻo a me nā huahana waiu, akā e ʻai i nā hua.
- ʻO nā mea ʻai Sandy - ʻai i ka iʻa a me nā iʻa iʻa, a hōʻole i ka ʻiʻo holoholona wale nō.
- ʻO Vegans - ʻO kēia kekahi o nā ʻano mea ʻai meaʻai ʻoi loa kahi e hōʻole ai ke kanaka i nā ʻano huahana holoholona āpau.
- Mea ʻai maka maka - E ʻai wale i nā mea kanu maka.
Hiki ke noʻonoʻo ʻia ka hoʻokaʻawale ʻana i nā ʻano vegetarianism, ʻo ke kanaka ponoʻī e hoʻoholo i nā huahana āna e hōʻole ai, a me nā mea e waiho ai i kāna ʻai.
Ke hoʻololi nei i nā pilikia i ka vegetarianism
ʻO ka Vegetarianism, e like me nā ʻōnaehana papaʻai ʻē aʻe, hiki ke lawe i nā pōmaikaʻi a me nā pōʻino i kou kino. Ua hoʻoholo i kēia ʻanuʻu, ʻo ka mea mua e hana ai e nīnau i ke kauka. Hoʻohālikelike ʻia ka Vegetarianism i kekahi mau maʻi o ka gastrointestinal tract, anemia a me ka hāpai keiki. A laila, inā ʻaʻohe cont contications, hoʻokaʻaʻike i kahi mea hānai ponoʻike - e kōkua ʻo ia iā ʻoe e hana i kahi papa kuhikuhi kaulike i ʻole e ʻike ke kino i kahi hemahema o nā huaora a me nā kumuwaiwai.
ʻO ka pilikia mua ke hoʻololi ʻana i ka vegetarianism me he mea lā he papaʻai maikaʻi ʻole ia. Akā i kēia mau lā aia kekahi ʻano like ʻole o nā meaʻai e hiki ʻole ke kapa ʻia he papaʻai vegetarian me ka liʻiliʻi, e hoʻāʻo wale a loaʻa iā ʻoe he mau kaukani nā lau ʻai. Eia hou, hoʻopakele nā mea ʻala, kōkua lākou i nā kīʻaha a maʻa mau i nā papaʻai mea ʻai.
ʻO ka lua o ka pilikia hiki ke lilo i kaupaona. ʻAe ʻae ʻia he kakaikahi ka poʻe kaupaona ma waena o nā mea kanu mea ʻai, mamao loa kēia mai ka hihia mau. ʻO ka hōʻole ʻana i ka ʻiʻo, nānā ke kanaka i kahi koho ʻoluʻolu a ʻai i ka nui o nā pā, hoʻohui i nā mea momona momona i nā pā. I mea e pale ʻole ai i kēia, pono e hana pololei ʻia ka papaʻai, me ka noʻonoʻo ʻana i ke kaulike o nā protein, nā momona a me nā haʻuki.
ʻO ke kolu o ka pilikia he hemahema o ka protein a me nā micronutrients pono, ma muli o ka manaʻo mau o ka pōloli. Inā ʻaʻole i haku ʻia ka meaʻai a ʻo nā kīʻaha like wale nō ka mea i lanakila i loko, e liʻiliʻi nā meaʻai i ke kino a hoʻomaka e kipi. Pono ka mea ʻai meaʻai hoʻomaka e hoʻokomo i nā nati, nā legumes, a me nā huahana waiu i kā lākou meaʻai.
Ma hea e loaʻa ai ka protein
Ma hea ʻoe e loaʻa ai ka protein? ʻO kēia ka nīnau i nīnau pinepine ʻia no ka mea ʻai meaʻai. I ka hoʻomaopopo ʻana o nā kānaka he nui, ʻike ʻia ka protein i nā huahana holoholona wale nō, akā ʻaʻole kēia ka hihia. ʻO ka ʻai protein i kēlā me kēia lā no kahi kanaka makua ʻaʻole i komo i nā haʻuki he 1 gram no 1 kilokani o ke kaumaha o ke kino (e like me ka WHO). Hiki ke loaʻa maʻalahi kēia nui mai nā legumes e like me ka soy, lentils, beans, a me ka moa, a me ka cottage cheese, spinach, quinoa, a me nā nati. He mea nui hoʻi ka maikaʻi o ka protein, ʻo nā amino acids pono, e like me ka mea i manaʻo mua ʻia, hiki ke loaʻa wale mai nā huahana holoholona, akā i kēia manawa aia kahi noiʻi e hōʻike ana ʻaʻole kēia ka hihia. ʻO ka protein i loaʻa i ka soy a me ka quinoa i manaʻo ʻia he protein kiʻekiʻe.
Nā huahana pani
Manaʻo ʻia ʻo ka ʻono he mea nui. Hoʻomaʻamaʻa wale nā poʻe he nui i ka ʻono o ka ʻiʻo, ka iʻa a me ka sausage, a he mea paʻakikī iā lākou ke hāʻawi i kā lākou meaʻai punahele, ka mea i ʻike nui ʻia mai ka wā kamaliʻi. Pehea e kuke ai i ka vegan Olivier, mimosa a i ʻole kauʻu ma lalo o ke kapa huluhulu? ʻO ka ʻoiaʻiʻo, hiki ke hoʻohālike i ka ʻono o ka nui o kāu mau meaʻai punahele. ʻO kahi laʻana, hiki ke hoʻokō ʻia ka ʻono o ka iʻa me ke kōkua o nā pepa nori, a e hāʻawi ka paʻakai Himalayan ʻākala i ka ʻono o nā hua i kēlā me kēia pā; ma kahi o ka ʻiʻo, hiki iā ʻoe ke hoʻohui i ka seitan, ka tī Adyghe a me ka tofu i nā pā. Eia kekahi, ua hōʻike ʻia nā mea hana hana loea i ka hana ʻana i nā sausage vegetarian ma ka mākeke. Hana ʻia ia, ma ke ʻano he kumu, mai ka palaoa a me ka protein soy me ka hoʻohui o nā mea ʻala.
ʻO ka mea nui i ka hele ʻana i nā mea ʻai meaola ʻaʻole ia e hele i ka mea ʻoi loa. Pono e hoʻololi i ka hoʻololi, me ka ʻole o ke koʻikoʻi no ke kino a me ka psyche. Hoʻoholo kēlā me kēia kanaka i ka wikiwiki nona iho. Hala kekahi i loko o ka mahina, ʻoiai makemake kekahi i hoʻokahi makahiki. ʻO ka papaʻai kaulike maikaʻi ke kī o ke olakino, mai nānā ʻole i kēia pilikia a nīnau aku i kahi kauka - e kōkua kēia i ka pale ʻana i ka hapa nui o nā pilikia.