ʻAʻole hiki i ka hapa nui o mākou ke noʻonoʻo i ke ola me ka ʻole o nā keke, nā keke a me nā kuki kokoleka. Akā ʻo ka ʻelemakule, ʻo ka hoʻomanaʻo pinepine ʻana o nā kauka i ka pōʻino o ka ʻai ʻana i ke kō, a pono mākou e hoʻolohe i kā lākou ʻōlelo aʻo. No ka poʻe he nui, ʻo ia ka hoʻopau ʻana i nā mea ʻono mai kā lākou ʻai. Eia naʻe, ʻaʻole pono ka pono e kaupalena iā ʻoe iho no ka nui o nā vegan i pani ʻia no nā ʻono maʻamau, hiki ke loaʻa i nā hale kūʻai.
Ma ka hahai ʻana i kēia mau ʻōlelo aʻoaʻo ʻelima, hiki iā ʻoe ke komo i nā meaʻai ʻono.
E hoʻohana i nā mea ʻono maoli
He nui nā haʻawina e hōʻike ana he maikaʻi ʻole ke kō keʻokeʻo no ka mea ua hoʻopau ʻia kona mau mineral kūlohelohe a pau ma hope o ka hana ʻana. Ke hoʻomaʻemaʻe ʻia, lilo ke kō keʻokeʻo i mea ʻē aʻe ma mua o nā calorie ʻole e hoʻokiʻekiʻe i ke kiʻekiʻe o ke kō koko, hoʻopilikia i ke ʻano, a hoʻopilikia i ke olakino.
Akā naʻe, ʻaʻole ia he manaʻo e haʻalele ʻoe i nā mea ʻono kō, no ka mea, loaʻa nā mea ʻokoʻa vegan e like me ka lā syrup, agave nectar, brown rice syrup, a me ka maple syrup ma kahi o kēlā me kēia hale kūʻai. ʻO kekahi o kēia mau mea ʻono i hoʻokumu ʻia i nā mea kanu he olakino maikaʻi nō ia, no ka mea, aia i loko o lākou ka hao, calcium, a me nā minerale ʻē aʻe. Ma kēia ala, ʻaʻole ʻoe e haʻalele i ka meaʻai olakino a hiki iā ʻoe ke hauʻoli i nā mea ʻono.
Hoʻopau i ka Gluten
Ua kaulana ʻo Gluten no kāna mau hopena olakino maikaʻi ʻole. A ʻoiai ʻaʻole ʻike ʻia nā pilikia olakino i ka wā e hiki mai ana, ʻaʻole pono e lawe i nā pilikia a kali i kēia e hiki mai. No laila e ʻoluʻolu e hoʻohana i nā mea ʻē aʻe e like me ka starch tapioka, ka palaoa laiki ʻulaʻula, ka palaoa sorghum, ka millet, a me ka oats ma kahi o ka gluten i kāu mau mea i kālua ʻia. Ke hoʻohana ʻia me ka palaoa laiki, hiki i ka palaoa tapioka ke hana ma ke ʻano o ke kāpili e hoʻopaʻa i nā mea ʻai, hiki ke hoʻololi i kāu pahu kokoleka i kahi brownie ʻono.
Hoʻopili
ʻAʻole pono ka ʻai meaʻai i nā kuki kokoleka! Nui nā meaʻai holoʻokoʻa e hoʻomāʻona i kou makemake kō. No ka laʻana, ʻono ka ʻuala maple syrup-glazed ʻuala, ʻo ka hua waina maloʻo ka meaʻai maikaʻi loa o ka ahiahi, a hiki ke hoʻomaikaʻi maikaʻi ʻia ka pudding kokoleka me ka avocado, maple syrup, a me ka pauka koko. E hoʻomanaʻo: i kekahi manawa, ʻoi aku ka maʻalahi o kāu koho, ʻoi aku ka maikaʻi o kāu ʻai. ʻAʻole anei ʻo ia kekahi o nā kumu i makemake nui ai mākou i ka veganism?
ʻaiʻōmaʻomaʻo
Hiki ke makemake i ka momona ma muli o ka nele o nā minela, pili pinepine me ka haʻahaʻa haʻahaʻa potassium. He mea nui ka pāpaʻa no nā haneli o nā cellular a me nā hopena enzymatic i loko o kou kino, a ʻo ka nele o ka pālolo hiki ke hōʻoluʻolu iā ʻoe a lohi i ka wā hoʻomaʻamaʻa, a me kou makemake i nā meaʻai paʻakai. ʻO ka mea pōmaikaʻi, loaʻa i nā lau lau e like me kale, spinach, a me nā beets i ka potassium. ʻOiai ʻaʻole mamao loa nā lau ʻōmaʻomaʻo mai ka lilo ʻana i mea ʻono, hiki iā ʻoe ke hoʻohui mau iā lākou i loko o ka maiʻa, agave a me ka ʻalemona waiu smoothie.
E hoʻohui i ka momona i kāu ʻai
Inā ʻoe ma ka ʻai haʻahaʻa momona, ʻoi aku ka nui o kou makemake i nā meaʻai kō. Hoʻopaʻa ka momona i nā pae koko koko a pale iā lākou mai nā spike a hāʻule ma hope o ka ʻai ʻana i ka palaoa a me ke kō. Loaʻa nā momona maikaʻi i ka ʻaila niu, ka ʻaila ʻoliva, ka avocado, a me ka pata pīni. Hiki i nā ʻalemona a i ʻole cashews ke kumu nui o ka momona a me ka protein, e kōkua i ka hoʻomāʻona i kou ʻai, kākoʻo i ka meaʻai olakino, a hoʻemi i ka makemake kō.