Pehea e hoʻohui ai i ka meaʻai meaʻai me ka hāpai ʻana?

He aha nā meaʻai i pāpā ʻia?

ʻO nā mea Vegetarian punina i kā lākou papaʻai kekahi holoholona a i ʻole mea kai (ka iʻa a me ka iʻa iʻa), no ke kumu o ke olakino, ka maikaʻi a i ʻole ka loina. ʻAi naʻe kekahi i kekahi manawa i ka iʻa a me ka moa liʻiliʻi, akā ʻaʻohe mea momona (a ʻaʻohe ʻiʻo anu). Kapa ʻia kēia neʻe he "neo-vegetarianism".

He aha ka ʻokoʻa me nā vegans?

ʻAʻole ʻai nā "Vegas". ʻaʻohe huahana holoholonaʻo ia hoʻi, ʻaʻohe waiu, ʻaʻohe hua, ʻaʻohe meli. ʻO kahi hoʻoponopono e hoʻopilikia ai ka hapa nui o ka protein a me ka mineral e like me ka calcium a i ʻole ka hao, no ka mea paʻakikī ka loaʻa ʻana o ke kaulike ma waena o nā mea kanu a me nā kīʻaha. A laila pono ke kūkākūkā me ka meaʻai meaʻai.

He pōʻino anei ka ʻai meaʻai?

ʻAʻole, inā he kaulike ka ʻai. Hiki ke maikaʻi no ke olakino, no ka mea, hāʻawi mākou i kahi haʻaheo i nā huaʻai, nā mea kanu a me nā mea kanu legumes. Eia kekahi, hāʻawi nā meaʻai meaʻai ʻokoʻa i nā minerala a me nā huaora a pau e pono ai ke kino.

Pehea e uku ai no ka nele o ka io?

Hāʻawi ka ʻiʻo (e like me ka iʻa) i nā ʻano protein, ʻo ia hoʻi nā ʻakika amino āpau e pono ai no ko mākou mau ʻiʻo, akā no ka hana ʻana i ko mākou kino. No ka hoopau ana i keia hemahema, pono e ʻai ʻia nā hua (6 i kēlā me kēia pule), o ka palaoa (palaoa, raiki, bale3…), legumes (lentils, beans…) a me nā huahana waiū.

No ka assimilation maikaʻi, i kēlā me kēia ʻai, hoʻohui i ka palaoa me ka legumes i mea e lawe mai ai i na mea a pau 'amino nāʻakika pono no ke kino. No ka laʻana couscous: semolina palaoa a me ka moa, a i ʻole ka salakeke lentil me ka bulgur… E pili ana i ka hao, nā legumes a me nā mea kanu e hāʻawi iā ia, akā ʻoi aku ka maikaʻi o ka hoʻohui ʻia e ke kino ma mua o ka mea i loaʻa mai ka ʻiʻo. E kāpīpī i ka wai lemon hou ma kāu mau kīʻaha a pau. Hoʻoikaika ka Vitamin C i kāna assimilation.

Pono ʻoe e hoʻohui inā he mea ʻai ʻoe?

ʻAʻole, inā loaʻa iā ʻoe kahi meaʻai ʻokoʻa i waiwai i ka protein. Hiki i ke kauka ke kōkua iā ʻoe kuhikuhi i ka hao i ka hopena o ka luhi mau, ka wā kaumaha, ka hāpai ʻana, pili me ka huaora B12 e pale i ka anemia. Loaʻa ka Vitamin B12 i loko o ka ʻiʻo ʻulaʻula, nā iʻa momona, a me nā ʻō. ʻO ka mea pōmaikaʻi, lawe pū mai ka ʻōpū hua. Mai kanalua e hana e nānā mau i kou pae hao.

Pehea e hoʻohui ai i ka meaʻai meaʻai me ka hāpai ʻana?

Inā loaʻa iā ʻoe kahi meaʻai meaʻai kaulike, mai hopohopo. E mālama pono, e like me nā wahine hāpai, e lawe 3 a 4 mau hua waiu i ka lā no ka calcium, e ʻai i nā meaʻai kiʻekiʻe huaʻai B9 e like me nā lau lau (spinach, salad), a lawa nā huaʻai waiwai i ka vitamina C no ka hao hao. E kamaʻilio pū me kāu kauka e pili ana i kāu mau ʻai, nāna e hōʻoia ʻaʻole ʻoe e nele i ka hao a me ka calcium.

Hiki i nā keiki ke lilo i mea ʻai?

ʻAʻole. ʻOiai nui ka makemake o nā keiki e hoʻohālike i ka makuahine, pono lākou i ka ʻiʻo e ulu a ulu. ʻAʻohe mea e kāohi iā lākou mai ka hana ʻana i kā lākou koho meaʻai ponoʻī ma ke ʻano he poʻe mākua.

No ke aha i liʻiliʻi ai nā pilikia kaumaha o nā mea ʻai?

No ka mea, ka poe kaulike ʻoi aku ka pili o kā lākou ʻai ʻana i nā ʻōlelo paipai a ka PNNS (national health nutrition plan), ʻo ia hoʻi 50 a 55% nā kalapona (ʻoi aku ka nui o nā huahana cereal), 33% momona akā, ʻoi aku ka maikaʻi o ka maikaʻi (i hāʻawi ʻia e nā ʻalemona, nā walnuts, nā aila mea kanu, ʻaʻole i ka ʻiʻo, nā ʻiʻo anu a i ʻole nā ​​huahana ʻoihana) a me nā protein. ʻAi nui lākou huaʻai a me nā meaʻai, kiʻekiʻe i ka fiber a haʻahaʻa i nā calorie.

Hiki paha ke ʻai i nā huaʻai a me nā mea kanu?

A priori no, ʻoiai inā pono Mai hōʻino i nā hua i loaʻa i ka fructose, ʻoi aku ma ke ʻano o ka wai oiai lākou e hoʻopunipuni i ka pōloli. E hoʻolohe pū i nā mea kanu maka hiki ke hana i ka pehu i loko o ka poʻe me nā ʻōpū paʻakikī.

He kaikamahine paha ka poe mea kanu?

Ua ʻike ʻia kahi noiʻi Pelekania, i loko o kahi keʻena kahi i hānau ai nā wahine meaʻai meaʻai, ua hānau hou ʻia nā kaikamahine. He mea maʻalahi ke lele i nā hopena. Ua hōʻike ʻia kekahi noiʻi kahiko ʻo ka wahine i ʻai nui i nā huahana waiu a me ka liʻiliʻi paʻakai e loaʻa i ke kaikamahine. Ua hōʻike ʻia nā haʻawina ʻē aʻe i ka ʻokoʻa.