ʻO ka mea makemake i ka meaʻai olakino, a me ka vegetarianism, veganism a me ka meaʻai maka, ua lohe paha ia e pili ana i ka pilikia o ka mumū o nā ami a me ka ʻeha i loko o lākou. Hōʻike kekahi i ka pilikia a me ka "maloʻo" o nā ami ma kahi meaʻai maka, mea kanu, a emi ʻole pinepine (mea kanu). Hiki ke hoʻouna ʻia ia mau memo e nā poʻe hou loa, i nā mahina mua o ka meaʻai make-free, a me ka mea kupanaha, ʻo nā "oldies" ma hope o 3-4 mau makahiki o ka veganism.
Inā ʻoe e noʻonoʻo e pili ana iā ia, he mea ʻē loa ia: ma hope o nā mea a pau, he nui (a me ka waiū, nā hua manu a me nā huahana holoholona ʻē aʻe) nā maʻi me nā ami pilikia! ʻAʻole hoʻohui ʻia kekahi mea ma ʻaneʻi, ʻeā? .. E ho'āʻo kākou e noʻonoʻo!
No ke aha e noʻonoʻo ai nā kauka i kahi meaʻai meaʻai kūpono a i ʻole Vegan no na ami* :
ua ho'ēmiʻia kaʻaiʻana i nā momona momona (ʻikeʻia lākou ma nā huahana he nui o nā holoholona, akā, aia ka nui o ka moʻolelo i loko o ka pipi a me ke keiki hipa puaʻa a me ka momona);
hōʻemi i ka ʻai ʻana i ke kō a me nā mea inu ʻono (he mea nui i nā meaʻai olakino);
hoʻonui i ka ʻai ʻana i nā mea kanu a me nā huaʻai; hoʻonui i ka ʻai ʻana i ka protein olakino (maʻalahi maʻalahi);
hoʻonui i ka ʻai ʻana i nā kīʻaha piha;
a ʻo ka mea hope loa, ʻo ke kanaka hoihoi i ka meaʻai olakino ke alakaʻi maʻamau i ke ola olakino - ʻo ia hoʻi, neʻe nui.
ʻO ka mea maʻamau, ua kapa ʻia kēia mau mea he mea nui no ke olakino o nā ami. ʻO ka hope o lākou he mea nui, he lawa ka nui o ka hoʻomaʻamaʻa kino a me ka hana kino. kela la i keia. Ka palena iki o ke kino. nā hana - mai 30 mau minuke i ka lā! A ʻo kēia, e like me kāu e hoʻomaopopo ai, ʻaʻole ia e helu i ka hele ʻana mai ka home a i ke kaʻaahi a inu ma hope o ke ala ʻana a ma mua o ka moe ʻana ...
ʻOiaʻiʻo, ua ʻike mua ʻoe i ka hahai ʻana i ka meaʻai make-free ʻaʻole ia e hōʻoiaʻiʻo ua "hōʻoia" ʻoe i nā mea āpau ma kēia papa inoa. ʻO kēia nā lula o ke ola, kēlā mau lanakila āu e hakakā ai - ʻaʻole nā mea i hoʻouna ʻia iā ʻoe ma ke ʻano he bonus i loko o kahi pahu makana i ka lā aʻe ma hope o ka haʻalele ʻana i ka ʻiʻo!
ʻO ka meaʻai meaʻai meaʻai e kōkua iā ʻoe e hana iā ʻoe iho, a ʻaʻole e wehe i kēlā pono. Inā hoʻololi wale ke kanaka i ka iʻa momona a me ka umauma moa me ka tiiki mai kahi hale kūʻai kūʻai nui, e hoʻomoʻa i ka meaʻai i ka ghee i kēlā me kēia lā a neʻe liʻiliʻi, a hoʻopau iā ia iho i nā mea ʻono e like me ka hānau mua (“no ka mea ʻaʻole wau ʻai i ka ʻiʻo …”), a laila ka iʻa a me ka moa, malia paha a ʻōlelo "mahalo", akā ʻo nā hui a me ke olakino ma ke ʻano - ʻaʻole!
ʻO ka hoʻololi makapō i ka meaʻai etika ʻaʻole ia he mea ʻino. He maikaʻi kēia, akā ʻaʻole lawa. Pono mākou e aʻo, pono mākou e hoʻomaopopo. ʻOi aku ka nui o nā koho kūpono ma mua o ke olakino, akā i ka pili ʻana i ke olakino hui, ʻo ke kānāwai ʻoi aku ka nui o ka nānā ʻana i ka mea āu e ʻai ai ma mua o ka mea ʻaʻole ʻoe e ʻai.
ʻOiai inā haʻalele ʻoe i ka ʻiʻo, hiki iā ʻoe ke neʻe pololei i nā hui pilikia (a ʻaʻole wale):
Inā ʻaʻole ʻoe e kaupalena i kāu ʻai ʻana i nā momona momona mai ka pata, ka ghee a me ka paʻakai, a me nā momona trans. No lākou iho, ʻaʻole ʻoi aku ka maikaʻi o nā momona momona o kēia mau meaʻai pono ma mua o nā momona momona mai ka ʻai ʻana o ka mea ʻai ʻiʻo pōʻeleʻele loa… Ua maikaʻi nā mea a pau i ka hoʻohaʻahaʻa, incl. pata, cheese, ghee (75% momona momona, lāʻau lapaʻau, ʻaʻole meaʻai).
Inā ʻaʻole ʻoe e kaupalena i ka ʻai ʻana i ke kō a me nā mea ʻono, a maʻalahi hoʻi i nā carbohydrates maʻalahi. ʻO kahi hewa nui (ʻoiai naʻe!)
Inā liʻiliʻi nā mea kanu a me nā huaʻai. I kēia lā, ʻae nā kauka Western a pau e pono ke ʻai i ka liʻiliʻi o 4 "lawelawe" o nā mea kanu a / a i ʻole nā huaʻai i ka lā - a nānā ʻole ʻia kēia e kekahi mau mea ʻai. He 150 grams ka nui o ka lawelawe. I kēlā me kēia hihia, pono e ʻai ʻia nā huaʻai a me nā mea kanu ma mua o nā mea ʻē aʻe (cereals, berena a me ka pasta, cheese, etc.). Ke hoʻohālikelike ʻia me nā mea kanu (waiwai i nā micronutrients) a me nā hua (waiwai i nā macronutrients), ʻoi aku ka olakino o nā mea kanu.
Inā ʻai ʻoe i ka protein paʻakikī, nā mea kanu haʻahaʻa haʻahaʻa (e laʻa, e ʻai i ka nui o ka pī!)
· A inā ʻoe e neʻe liʻiliʻi!
ʻO kēia, ma ke kumu, nā lula maʻamau o ka meaʻai make-free olakino, ʻoiai he ʻoiaʻiʻo loa ia no nā "hui". A i kēia manawa he mau huaʻōlelo e pili ana i ka mumū o nā hui! I ka hoʻomaka ʻana, e ʻoiaʻiʻo kākou: mai ke ʻano o ke kauka hou, he ʻepekema, ʻaʻole e haʻi iā mākou nā kamaʻāina maʻamau e aʻo i nā pilikia olakino he liʻiliʻi wale nō, ʻo ka pilikia o ka ʻāʻī, a ʻo ia hoʻi, i loko o nā ami, he pōʻeleʻele. nahelehele. ʻAʻole hiki i nā kauka ke hoʻomaopopo mau i ka pilikia o ke kanaka inā mālama ʻia lākou me ka mumū. (ʻO ka ʻoiaʻiʻo o ka mea ʻai meaʻai vegan me ka mumū o nā hui - a me nā pilikia koʻikoʻi ʻē aʻe. ʻO kekahi ala a i ʻole, he mea pohihihi maoli ka ʻaʻa i loko o nā ami! Aʻaʻohe hoʻokahi hopena, he "diagnosis", aʻoi aku - he meaʻai - aʻaʻole hiki. No laila, in absentia. No ka mea hiki i ke kanaka ke hoʻonāukiuki i kahi kaʻina hana inflammatory i loko o ke kino, e kamaʻilio me ka ʻepekema ʻole, kekahi mea. ʻO ia hoʻi, e hāʻule paha ka kānalua i kekahi o nā kumu he nui. Akā, e ho'āʻo kākou e ʻike iā lākou.
ʻO ka ʻeha, ka ʻāʻī i loko o nā ami ke kumu:
· Ke kaumaha nui. Ua maopopo nā mea a pau maʻaneʻi - inā maikaʻiʻole ke kaumaha,ʻeha - pono e ho'ēmi. ʻO ka hoʻololi ʻana mai ka ʻai ʻai i ka ʻai meaʻai meaʻai kōkua nui. (A laila - mai hilinaʻi i ka palaoa a me ka calorie kiʻekiʻe, ʻo ia wale nō).
· Hoʻololi i ke ʻano o ka hoʻomaʻamaʻa kaʻa. Ua hooki ʻoe i ka ʻai ʻana i ka ʻiʻo a hoʻomaka i ka holo? Ua kākau inoa ʻia ma kahi studio yoga? Ua kūʻai anei ʻoe i kahi hale haʻuki a i ʻole ka lālā loko? I ka wā mua, hiki i nā hui ke "kū'ē", hiki i ke kino holoʻokoʻa ke "ʻeha" -ʻaʻohe mea pili i kaʻai.
Nawaliwali ke kino. ʻO nā mea a nā mea hana o Chyawanprash a me nā huahana olakino ʻē aʻe e ʻōlelo ai, paʻakikī maoli ka hoʻohuli ʻana i ka ʻōnaehana pale ma ka ʻai ʻana i kekahi meaʻai. Inā ʻaʻole ʻoe e ʻai i nā immunomodulators hou (ka maʻamau ʻino). Akā ʻo ka "hoʻonāwaliwali i kou pale ʻana" he pilikia loa - inā ma ka vegan, ka maka a i ʻole ka meaʻai maka, a i ʻole nā mea ʻē aʻe (e hoʻomaha i ke kupuna wahine hopohopo!). AKA, hiki iā ʻoe ke mālama i ka hana maʻamau o kou pale ʻana ma ka ʻai piha ʻana, incl. ka ʻai ʻana i ka protein "lean" (easily digestible), a me ka lawe ʻana i nā probiotics - hiki ke hana ʻia ʻelua ma kēlā me kēia meaʻai, ʻaʻohe mea pili i ka ʻiʻo! A ke ho'āʻo nei e "hoʻonui, hoʻoikaika" i ka palekana, e like me ka "paʻakikī", e alakaʻi pinepine i nā maʻi - me nā hui pū.
· He meaʻai kūpono ʻole, ʻepekema ʻole ("ʻuala, pasta...") - a ma muli o ka nele o nā meaʻai mea nui no ka mālama ʻana i nā hono olakino a me ke ʻano o ke ʻano. ʻIke ʻia nā mea koʻikoʻi no nā hui, me nā momona Omega-3. Loaʻa iā lākou (ʻaʻole i loko o ka iʻa ʻaila wale nō, e noʻonoʻo ʻoe!) i loko o ka ʻaila rapeseed, ka walnuts, nā lau ʻōmaʻomaʻo lau, nā hua flax, a me nā hua hemp. Eia kekahi, e ʻimi i nā waiwai i kāu mau hoʻāʻo (a ʻaʻole ma nā pūʻolo o nā "superfoods" a i ʻole nā mea hoʻohui): vitamin D, vitamina A, vitamin B6, vitamin B12, folic acid, calcium, magnesium, zinc and selenium*.
· Ka ʻai ʻana i nā huahana i hoʻomaʻemaʻe ʻia: ke kō keʻokeʻo a me nā mea ʻono me ia, ka berena keʻokeʻo a me nā huahana palaoa ʻē aʻe mai ia mea.
· E hoʻololi i ke koena o nā huahana ʻaʻole i makemake i nā mea kanu a me nā huaʻai, akā ma ke ʻano o nā kīʻaha liʻiliʻi maikaʻi (laiki keʻokeʻo, pasta, soy noodles a i ʻole "asparagus", etc.). ʻO ke kumu o ka meaʻai i ka hāʻawi ʻana i ka ʻiʻo he mau mea kanu a me nā huaʻai, ma nā ʻano like ʻole a me nā hui kūpono!
· Ka ʻai ʻana i nā meaʻai meaʻai meaʻai a me nā meaʻai vegan, i ʻike ʻia no ko lākou hopena maikaʻi ʻole i nā hui. ʻO kēia ka palaoa a me nā huahana mai ia mea, ʻo ka pō a pau. - ʻAʻole kēia he mau halo, akā he ʻano mea kanu, e like me: pepa ʻono, ashwagandha, eggplant, goji berries, chili a me nā pepa wela ʻē aʻe, paprika, ʻuala a me nā tōmato. (ʻAʻole pōʻino nā nightshades i nā mea a pau, ʻaʻole i nā manawa a pau - ʻaʻole i aʻo ʻia kēia pilikia).
Hiki i ka hoʻokē ʻai ke hōʻoluʻolu i ka lā 4-5, akā i loko o hoʻokahi pule ma hope o ka pau ʻana o ka pōloli, hoʻi hou nā hōʻailona maikaʻi ʻole. No laila, hoʻokēʻai ma ke ʻano o ka hoʻoponopono ʻana i nā pilikia hui.
ʻO ke ola maʻamau: nele i ka hana kaʻa a me ke kino. Inā ʻaʻole ʻoe e hoʻomaʻamaʻa i ka hale haʻuki, holo, ʻauʻau mai 30 mau minuke i ka lā - e pili ana kēia iā ʻoe.
Inā hiki iā ʻoe ke ʻōlelo ʻē aʻe e pili ana iā ʻoe - e ʻai pono ʻoe a lawa ka hoʻoikaika kino - ua ʻike mua paha ʻoe i ke kōkua ʻana o nā meaʻai meaʻai i kou kino a hoʻōla koke! ʻAʻole ia he mea huna e hoʻohana lākou i nā smoothies me nā mea kanu a me nā huaʻai ma mua a ma hope o ka hoʻomaʻamaʻa. A ma keʻano laulā, "pule" maoli lākou no ka meaʻai mea kanu! A i ʻole ka mana nui o nā mea kanu a me nā huaʻai i ka meaʻai make-free. A ʻaʻole kēia he coincidence: ma hope o nā mea āpau, ʻo nā meaʻai, nā momona momona a me nā protein "māmā" e kōkua i ka hoʻoikaika ʻana i nā hui me nā haʻuki koʻikoʻi. Akā inā ʻoe e neʻe liʻiliʻi, ʻoiaʻiʻo he hapalua hola i ka lā, e like me ke kauoha a ke kauka, ʻo ka preponderance o nā mea kanu a me nā huaʻai i ka meaʻai ma ke ʻano nui, a i ka blender ma ke ʻano, i kou makemake!
A ʻelua mau mea hoʻohui mai ka ʻike pilikino:
1) ʻO ka ʻaila ʻoliva wahine hou, ke ʻai ʻia i ka maka, i loko o nā ami, hiki ke hoʻōla wikiwiki ma hope o ka hoʻomaʻamaʻa ikaika ʻana. 2) ʻO ka ʻai ʻana i nā mea he nui hiki ke hoʻonui i nā pilikia hui - no ka mea. hiki ke hoʻokaʻawale i ka Vata. Hiki ke ʻōlelo ʻia ma ka laulā e pili ana i ka nui o ka ʻai ʻana i ka fiber. 3) Lohe pinepine ʻia e kākoʻo i ke olakino hui maikaʻi loa a no ka poʻe holo kukini, akā e makaʻala ʻoe he mea momona. ʻO ka pauka Turmeric - ʻaʻohe kēpau! - pono e hoʻohui ʻia i nā meaʻai momona, no ka laʻana, nā mea kanu i palai ʻia i loko o kahi wok (me ka pata). I ka hoʻomaʻamaʻa, ʻoi aku ka maikaʻi o ka hoʻoheheʻe ʻana i ka turmeric i loko o ka aila wela i loko o kahi kīʻaha ʻokoʻa a hoʻohui i kēia "ʻaila melemele" i ka pā i hoʻopau ʻia: ma kēia ala e ʻoi aku ka nui o nā pono o ka turmeric.
* Me ka rheumatoid arthritis, ʻo ia hoʻi me nā pilikia pili kino.
** e pili ana i nā mea kanu, nā huaʻai, nā nati, nā aila e loaʻa ai kēia mau mea.