E hoʻomaka me ke kumu
I kēia mau lā, nui nā meaʻai kupaianaha i loko o nā hale kūʻai, e pani ana i nā huahana holoholona e like me ka cheese, ice cream, ka waiū a me ka ʻiʻo. Hiki i kēia meaʻai i hana ʻia ke hoʻopilikia i ka digestive inā ʻaʻole ʻoe i maʻa i ia meaʻai. Nui nā meaʻai i loaʻa i nā mea hoʻopihapiha like ʻole a me nā stabilizers paʻakikī ke ʻeli. Ma kahi o ka ʻai ʻana i nā meaʻai i hoʻoponopono ʻia i ka vegan, e hoʻomaka me nā kumu kumu o ka meaʻai mea kanu-nā meaʻai holoʻokoʻa. E ʻai hou aku i nā ʻōmaʻomaʻo, nā mea kanu, nā huaʻai, nā kīʻaha maʻalahi (e like me ka quinoa, buckwheat, oats, raiki). Inā makemake ʻoe i nā pauka protein vegan, e koho i nā mea ʻaʻohe mea hoʻohui, kō, a me ka gluten.
E ʻai i nā legumes me ka mālama
ʻO nā legumes e like me ka moa, nā lentila, ka pī, a me nā pī he mea maikaʻi loa ia no ka meaʻai kanaka, akā naʻe, paʻakikī paha kou ʻōpū ke hoʻomaka ʻoe e ʻai. E hoʻomoʻa i ka pī ma mua o kou hoʻoholo ʻana e hoʻolapalapa iā lākou. I ka wā mua, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā kīʻaha pīni maʻemaʻe, e like me ka hummus, cream soups, meatballs. Hiki i kēia ke kōkua i kou kino e hoʻololi i ka ʻai ʻana i nā meaʻai like.
E ʻai hou i nā ʻōmaʻomaʻo
Kōkua nā ʻōmaʻomaʻo i ka hoʻomaʻemaʻe mālie i ke kino a kōkua i ka hoʻomaha ʻana i ka mumū. ʻO nā lau ʻōmaʻomaʻo he ala ʻono a maʻalahi hoʻi e loaʻa ai ka nui o kāu mau meaʻai. Akā, mai hoʻouna i ka blender i nā mea a pau e hopu ai kou maka. Akā, e hoʻomaka me ʻekolu mau mea ʻōmaʻomaʻo, e like me ka kukama + parsley + celery a i ʻole kukama + dill + kiwi. ʻOiai e maʻa mau kou kino i ka nui o nā ʻōmaʻomaʻo, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ka maiʻa a i ʻole nā hua ʻono ʻē aʻe i ia mau cocktails.
kuke i nā mea kanu
Hiki ke ʻai maka ʻia ke kulina, kāloti, broccoli, puaʻala, a me nā mea kanu ʻē aʻe, akā ʻoi aku ka paʻakikī o ke kino e ʻeli. Hiki i ke kaʻina kuke ke maʻalahi i kēia hana. No ka mālama ʻana i nā meaʻai, e mahu a kālua i nā mea kanu ma mua o ka hoʻolapalapa ʻana a i ʻole ka palai.
E noʻonoʻo i nā Enzymes
ʻO nā enzyme digestive nā mea hoʻohui palekana e kōkua i ka ʻai ʻana i ka maʻalahi. I ka wā mua, hiki i kēia mau mea hoʻohui ke kōkua iā ʻoe, e hoʻomākaukau lākou i ke kino a hoʻolauna maikaʻi iā ʻoe i ka veganism. E kūʻai i nā enzyme i hoʻāʻo ʻole ʻia i nā holoholona. Hiki iā ʻoe ke ʻai i ka paina, ka papaya, ka miso paste, a me nā meaʻai ʻē aʻe e maʻalahi ai ka hana ʻana o kou ʻōpū a maʻalahi hoʻi i nā protein a me nā momona.
E koho i nā hua maka
ʻOi aku ka maʻalahi o ka nati inā ʻaʻole i moʻa ʻia, no ka mea, aia nō lākou i nā enzyme ola e kōkua i ke kaʻina hana hoʻoheheʻe. He emi ka aila, ka paʻakai a me ka waikawa. E akahele me ka pīkī, no ka mea, ʻoi aku ka poʻo o lākou ma mua o nā nati ʻē aʻe. A no ka hoʻomaʻamaʻa ʻana i ke kaʻina hana o ka ʻai ʻana, e hoʻoinu i nā nati no ka liʻiliʻi o 4 mau hola ma mua o ka ʻai ʻana.
ʻAi i nā lau ʻaʻa
ʻO ka ʻuala, ka ʻuala maʻamau, ka beets, nā aniani, nā kāloti he nui nā meaʻai. ʻO nā huaʻai aʻa he waiwai i ka wai a me ka fiber soluble, hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka hana maʻamau o ka ʻōpū a hoʻoponopono i nā pilikia e like me ka constipation. He kiʻekiʻe lākou i ka magnesium a me ka potassium, e kōkua i ka pale ʻana i ka bloating. E hoʻoikaika ʻia e nā meaʻai me nā huaʻai aʻa a e hoʻokomo pono iā lākou i kāu meaʻai!
E inu i nā kī lāʻau
ʻO ka Peppermint, chamomile, ginger, fennel, a me ka anise kōkua i ke kaʻina hana hoʻoheheʻe ʻana, ʻoi aku hoʻi i ka wā e loaʻa ana ʻoe i ka ʻeha. E inu iā lākou i hoʻokahi hola ma hope o ka ʻai ʻana a i ʻole ma mua o ka moe ʻana i mea e hoʻomaha ai kou ʻōpū. Ma nā hale kūʻai meaʻai olakino, hiki iā ʻoe ke kūʻai i nā uku i hoʻomākaukau ʻia e hoʻopau i ka ʻeha. Hiki iā ʻoe ke hoʻomākaukau i nā huila iā ʻoe iho ma ke aʻo ʻana i ka hopena o nā mea kanu like ʻole.
Mai Hoʻonui i ka ʻaila
ʻAʻole he meaʻai holoʻokoʻa ka aila a hiki ke hōʻeha i ka ʻōpū a me ka ʻeha. ʻO ke ala maikaʻi loa e pale aku ai i kēia, ʻo ia ka ʻai ʻana i nā meaʻai momona e like me ka hua flax, hua chia, ʻoliva, nati, a me nā avocados.
Soak Cereals
Inā makemake ʻoe i ka oatmeal a me ka buckwheat, e hoʻoinu iā lākou i ka pō ma mua a laila holoi a hoʻolapalapa. Hoʻokuʻu ʻia ka waika phytic mai lākou mai ka ʻai ʻana, he mea paʻakikī ia no nā mea he nui ke komo. Hoʻemi nui ia i ka hana kuke.
Ekaterina Romanova Puna: