Ma keʻano he vegans, hoʻemi mākou i ka hopena pololei o nā maʻi holoholona, nā maʻi iʻikeʻia aʻikeʻoleʻia. Ua ʻoi aku ma mua o 100 mau make i pili i ka ʻai ʻana i ka ʻiʻo pipi me ka spongiform encephalopathy, a ʻaʻohe mea i ʻike i ka nui o nā hihia like ʻole e ʻike ʻia ma kēia mua aku. Inā ʻaʻole i lilo ka maʻi pipi pupule i hoʻokahi o nā maʻi maʻi olakino nui loa o ke kenekulia 21, e lilo ia i mea pōmaikaʻi.
ʻOi aku ka maikaʻi o ka meaʻai meaʻai ma muli o kona haʻahaʻa haʻahaʻa o ka momona momona, e alakaʻi ana i nā pae cholesterol haʻahaʻa. ʻO ka cholesterol kiʻekiʻe kahi kumu pilikia nui no ka hoʻomohala ʻana i ka maʻi puʻuwai. ʻO ka hoʻohaʻahaʻa ʻana i nā pae cholesterol hiki ke hōʻemi i ka nui o ka make ma o ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai. He mea nui ka piʻi ʻana o ke ola.
ʻO ka vegan e hiki ai i ka poʻe ke hoʻohana i ka ʻāina liʻiliʻi no ka hana ʻana i ka meaʻai, hoʻokuʻu i ka ʻāina no nā kumulāʻau a me nā mea kanu ikehu e hōʻemi i ka nui o ka hoʻomehana honua a hāʻawi i kahi noho no nā ʻano ʻano ʻē aʻe he nui a mākou e kaʻana like nei i kēia honua. Hāʻawi ka vegetarianism koʻikoʻi i ke olakino o nā kānaka, nā holoholona a me ka honua holoʻokoʻa. E haʻaheo nā vegan a pau i kēia.
Hiki i ka ʻai meaʻai meaʻai ke kākoʻo i ke ola lōʻihi, olakino a hoʻokō, akā ʻo ka ʻai meaʻai meaʻai ʻole e hāpai i ke olakino maikaʻi. ʻAʻole ia he mea maʻamau ka manaʻo ʻole o ka poʻe hele vegan e like me kā lākou i manaʻolana ai a hoʻi wikiwiki i ka meaʻai omnivore a i ʻole lacto-ovo.
ʻO ka manawa pinepine kēia poʻe e hahai ana i kahi meaʻai kūpono ʻole i hiki ke hoʻomaikaʻi ʻia me ka hoʻohui ʻana i nā meaʻai mea kanu kūpono. No laila, he mea nui ka wehewehe pono ʻana i nā pilikia meaʻai koʻikoʻi i hiki i nā vegans ke hoʻolālā maʻalahi i ka meaʻai e hoʻoikaika maikaʻi ai i ke olakino i kēlā me kēia pae o ke ola. Hiki i ke olakino maikaʻi o nā vegans ke hoʻoulu i nā poʻe ʻē aʻe e lilo i vegan - ʻo ia ke kī i ka hoʻopau ʻana i ka hoʻomāinoino holoholona.
ʻO ka hapa nui o ka ʻepekema meaʻai hou e pili ana i ke olakino o nā omnivores, no laila pono kāna mau ʻike a me nā hopena i ka wehewehe ʻana inā pono lākou i nā vegans. ʻAʻole pono e unuhi ʻia kekahi mau memo. He maikaʻi ka ʻai piha a me ka nati no ke olakino. Maikaʻi ka Vitamin C iā ʻoe. E ʻai i nā huaʻai a me nā mea kanu. He nūhou maikaʻi kēia a pau no nā vegans.
ʻAʻole pili nā ʻōlelo aʻo ʻepekema ʻē aʻe i nā vegans, a i ʻole kūʻē i nā loina o ka veganism. "ʻAʻole ka folic acid i nā hemahema hānau a kākoʻo i ke olakino naʻau." Akā ʻaʻole loaʻa i nā vegans ka nui o ka folic acid mai nā ʻōmaʻomaʻo a me nā pī? "E ʻai i ka iʻa, ʻoi aku ka iʻa ʻaila, e loaʻa i nā momona omega-3 olakino." ʻAʻole hiki i ka meaʻai meaʻai ke olakino maikaʻi loa? Ma nā hihia ʻelua, aia nā ʻike maikaʻi a kōkua no nā vegans, akā pono mākou e ʻeli hohonu.
Mālama ka Folic acid i nā hemahema hānau a hiki ke hoʻomaikaʻi i ke olakino naʻau. Hana ia i kēia ma ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kino o kahi mea ʻawaʻawa i kapa ʻia he homocysteine. ʻOi aku ka nui o ka ʻai ʻana o nā Vegan ma mua o ka nui o ka waikawa folic. Makemake ka poʻe Vegan i nā meaʻai i hana ʻole ʻia, me nā lau ʻōmaʻomaʻo a me nā legumes, no laila e loaʻa iā lākou ka nui o ka folic acid.
Eia nō naʻe, ua ʻike ʻia nā vegans he kiʻekiʻe o ka homocysteine ma mua o ka poʻe ʻai ʻai. I nā vegans ʻaʻole i lawe i ka B 12 me nā meaʻai paʻa a i ʻole nā mea hoʻohui, ʻo nā pae haʻahaʻa B 12 ke kumu nui o ka homocysteine kiʻekiʻe. No laila, he mea nui i ka poʻe vegan e lawe i ka nui o ka B 12. Ma kahi o 5 a 10 mcg i kēlā me kēia lā o ka B 12 ua lawa ia e hōʻemi i nā pae homocysteine a hoʻemi i ka hopena o nā kīnā hānau pili pili i ka homocysteine a me ka maʻi puʻuwai.
ʻOi aku kēia ʻoi aku ma mua o ka mea e pono ai e pale i nā hōʻailona maʻamau o ka anemia a me nā pilikia ʻōnaehana nerve. Hiki ke loaʻa maʻalahi ka 5mcg o ka huaora B12 mai ka mea hū meaʻai a me nā meaʻai paʻa B12 a i ʻole nā mea hoʻohui. Loaʻa ka hapa nui o nā papa B12 ma mua o 10 micrograms. Hiki ke hoʻokaʻawale ʻia ka papa no ka hāʻawi ʻana i ka nui o kēlā me kēia lā i ke kumu kūʻai haʻahaʻa. ʻO ka lawe ʻana i hoʻokahi papa kiʻekiʻe i hoʻokahi pule i ka hopena e ʻoi aku ka maikaʻi, ʻoiai ʻo ka liʻiliʻi o ka B12 e komo i ke kino.
No laila, pono anei ka aila iʻa e loaʻa ai nā ʻakika momona omega-3? ʻO ka nūhou maikaʻi, aia nā mea kanu i nā omega-3 fatty acids. ʻO ka mea hou aku, ʻo omega-3s i loaʻa i ka mea kanu, ʻaʻole ka aila iʻa omega-3s, ua ʻike ʻia ʻo ia ke ala maikaʻi loa e pale ai i ka hoʻi hou ʻana o ka puʻuwai puʻuwai. Loaʻa i kēlā me kēia lā o nā momona omega-3 pono i loko o kahi teaspoon o ka ʻaila flaxseed. ʻO ka make ma waena o ka poʻe ma lalo o 60 e hoʻohana nei ua hoʻemi ʻia e 70%, ʻoi loa ma muli o ka emi ʻana o ka nui o nā puʻuwai puʻuwai. Ke emi nei ka nui o ka maʻi kanesa.
ʻO ka nūhou maikaʻi ʻo ka lawe nui ʻana i ka omega-6 fatty acid, linoleic acid, ke hoʻopilikia i ka absorption o ka omega-3 fatty acids e pono ai i kou kino. ʻAi ka poʻe Vegan i nā omega-6 ʻoi aʻe ma mua o nā omnivores (ʻelua a ʻekolu mau manawa hou aʻe). E pōmaikaʻi ka poʻe Vegan i ka hoʻohaʻahaʻa ʻana i kā lākou ʻai ʻana i ka omega-6 fatty acids ma o ka makemake ʻana i ka aila ʻoliva, hazelnuts, almonds, cashews a me nā avocados a me ka hoʻopaʻa ʻana i ka sunflower, safflower, kulina a me nā aila sesame. Pono nā Vegans e hoʻonui i kā lākou ʻai omega-3. ʻO kahi teaspoon o ka ʻaila flaxseed i ka lā e hāʻawi i ka nui kūpono o omega-3s. ʻO nā lau ʻōmaʻomaʻo a me nā pīni kekahi kumu maikaʻi o omega-3s.
ʻEhā mau meaʻai ʻē aʻe i kūpono i ka ʻōlelo kūikawā. ʻO ka nele o Iodine ke kumu nui loa o ka IQ haʻahaʻa ma ka honua a hiki ke loaʻa i nā hopena koʻikoʻi no nā keiki ma lalo o hoʻokahi makahiki a ma mua o ka hānau ʻana. Hoʻokomo pū ka nele o Iodine i ka maʻi thyroid, hiki ke alakaʻi i nā pilikia olakino ma hope o ke ola.
Ke hoʻāʻo nei ʻo ʻAmelika ʻĀkau e pale i ka nele o ka iodine ma o ka hoʻohana ʻana i ka paʻakai iodized. Ke hilinaʻi nei ka UK a me ʻIlelani i ka iodine i ka waiū, hoʻonui ʻia ka iodine e nā mea hoʻohui iodized i ka hānai holoholona. ʻO ka lawe ʻia ʻana o ka iodine he 150 mcg i kēlā me kēia lā; Pono nā wāhine hāpai a me nā makuahine hānai i ka nui o ka iodine. Hiki i ka nui o ka iodine ke loaʻa nā hopena maikaʻi ʻole, no laila ʻo ka ʻai maikaʻi loa ma waena o 150 a 300 micrograms o iodine i kēlā me kēia lā. Hiki i nā Vegan ke loaʻa i ka iodine mai nā mea hoʻohui a i ʻole kelp. ʻO ka mea pōʻino, ʻo ka ʻiʻo iodine o ka hapa nui o nā ʻano algae he loli nui, no laila he liʻiliʻi wale nō nā ʻano kumu i hilinaʻi ʻia o ka iodine. Loaʻa ka nui o ka iodine i loko o ka algae brown (kombu). Ma ka liʻiliʻi ʻelua i ka pule, pono ʻoe e ʻai i nā meaʻai me ka iodine.
ʻAʻole lawa ka Selenium i nā meaʻai meaʻai. He mea maikaʻi loa ʻo Selenium no ka ʻōnaehana pale a loaʻa iā ia nā waiwai anti-cancer. Pono ka vegan ma kahi o 40-50 micrograms o ka selenium i kēlā me kēia lā. Ma kahi o 200 mcg o ka selenium i kēlā me kēia lā e pono ai e pale i ka maʻi kanesa. ʻAʻole makemake ʻia ka lawe ʻana i ka selenium ma nā ʻano ma mua o 400 mcg i kēlā me kēia lā. Loaʻa i hoʻokahi nut brazil ma kahi o 70 micrograms o ka selenium, no laila e hoʻopakele ʻia ʻelua mau hua brazil i ka lā mai ka nele o ka selenium. Loaʻa i nā nati Brazil kahi liʻiliʻi o ka radium a me ka barium. ʻAʻole maikaʻi ʻole, akā hiki ke loaʻa nā mea hoʻohui vegan selenium no ka poʻe makemake i kahi kumu ʻē aʻe.
Hiki ke mālama ʻia ka Vitamin D i loaʻa mai ka lā i loko o ke kino no kekahi mau mahina, akā ma nā ʻāina e like me UK, ʻaʻole lawa ka lā e hana ai i ka vitamina D mai ʻOkakopa a Pepeluali, e hopena i ka nele o ka vitamin D. Pili kēia i nā vegans āpau. ʻaʻole ʻai i nā meaʻai paʻa a me nā mea hoʻohui. He kumu koʻikoʻi kēia no ka hopohopo, ʻaʻole kūpono ka ʻai vegan i ka hoʻoilo i ke olakino iwi, ʻoiai inā ʻaʻole lawa ka ʻai calcium.
Hoʻonui ka ʻai haʻahaʻa o ka huaora D i ka maʻi autoimmune a me ka maʻi kanesa, ʻoiai ʻaʻole i hōʻoia ʻia kēia. Pono nā Vegans e lawe ma kahi o 5 micrograms o ka huaora D 2 (ergocalciferol) i kēlā me kēia lā mai ʻOkakopa a Pepeluali (D 3 i loaʻa mai ka hulu hipa) a i ʻole e lawe i kahi hoʻomaha hoʻoilo a hele i ka hema e hoʻonui i ko lākou mau pae vitamina D ma ke ʻano maoli. Pono nā vegans kahiko a me nā vegan ʻaʻole e loaʻa ka lā i ka 15 mcg i kēlā me kēia lā. Hiki ke loaʻa ka Vitamin D 2 mai nā meaʻai paʻa.
ʻO ka calcium kahi meaʻai hoʻopaʻapaʻa no nā vegans ma muli o ka hoʻomau ʻana a me ka hoʻāʻo ʻole o ka ʻoihana waiu e hoʻomaopopo iā mākou ʻo nā huahana waiū ke kumu maikaʻi loa o ka calcium no ke olakino iwi. ʻO ka ʻoiaʻiʻo, ma luna o nā miliona mau makahiki o ka hoʻomohala ʻana, ua loaʻa i ko mākou mau kūpuna ka nui o ka calcium mai nā meaʻai mea kanu hihiu.
ʻO ka mea pōʻino, ʻaʻole maʻalahi ka loaʻa ʻana o ka nui o nā mea kanu hihiu, a ʻoi aku ka liʻiliʻi o ka calcium i nā mea kanu o kēia wā, a me nā meaʻai nui ʻē aʻe e like me ka potassium, magnesium, a me ka vitamina C. ʻO ka Vitamin C, potassium, a me ka magnesium he mea pono no ke olakino. me ke ola kino o ko kakou mau iwi.
ʻEhia ka nui o ka calcium e pono ai ke kanaka? Hiki ke hoʻopaʻapaʻa ʻia kēia, akā ʻaʻole hiki ke emi iho ma mua o 800 mg i kēlā me kēia lā no nā pākeke, a ʻoi aku ma mua o 1300 mg i kēlā me kēia lā no nā ʻōpio i ka wā ulu ulu. Hōʻike nā hōʻike ʻepekema ʻo ka lawe ʻana i ka calcium ma luna o 2000 mg i kēlā me kēia lā hiki ke loaʻa i kahi hopena pōʻino i ka absorption magnesium, ʻoi aku ka nui o ka meaʻai i ka phosphorus.
ʻAʻole ʻo nā huahana waiu i hana ʻia e like me ka tiiki ke kumu maikaʻi loa o ka calcium ke hoʻohālikelike ʻia me nā lau lau ʻōmaʻomaʻo no ka mea he kiʻekiʻe lākou i ka sodium, kahi e hoʻonui ai i ka leaching calcium mai ke kino. ʻO ka waiū i hoʻonui ʻia me ka Retinol ua hana ʻia ma Suedena, USA a me kekahi mau ʻāina ʻē aʻe. Nui nā hōʻike e hoʻolalelale ana ka Retinol i ka nalo ʻana o ka iwi i ka poʻe ʻelemakule a pili paha me ka nui o ka osteoporosis ma Suedena a me Norewai.
ʻAʻole loaʻa kēia mau pilikia i ka poʻe Vegan e ʻai nei i nā meaʻai momona i ka calcium. ʻO nā lau lau ʻōmaʻomaʻo i waiwai i ka calcium he ʻōmaʻomaʻo puna, kāpeti, ʻōmaʻomaʻo sinapi, spinach, rhubarb, lau beet. Loaʻa i ka waiu soy paʻa ka calcium ma kahi o 300 mg o ka calcium ma ke aniani. ʻAʻole paʻakikī ka hoʻokō ʻana i nā ʻōlelo aʻoaʻo ma luna. ʻAʻole pono e poina ʻo ka meaʻai hoʻokahi wale nō ʻano o ka hoʻoikaika kino. Pono ʻoe e hoʻolilo i kou ikaika i ka mea nui iā ʻoe, i ka hoʻolilo ʻana i ka manawa me nā hoaaloha a me ka ʻohana, ka hana kino maʻamau. He mea nui hoʻi ka hoʻomaha kūpono.