· Inā he "ʻoiaʻiʻo" ʻoe, vegan koʻikoʻi, pono e hoʻolālā i kāu mau meaʻai. Me kāu pono protein. E helu i kāu ʻai calorie i ʻole e lilo ke kaumaha me ka manaʻo ʻole.
· ʻAʻole ʻai ka vegan koʻikoʻi i ka ʻiʻo, ka iʻa, ka moa a me ka iʻa, akā hōʻole pū i nā huahana holoholona e like me ka waiū, ka meli, nā hua. Eia kekahi, e pale i nā ʻai i hana ʻia me ka rennet holoholona (i loaʻa mai ka ʻōpū o nā mammals) mai kāu ʻai. ʻO nā meaʻai, e like me ka jelly momona, hana pinepine ʻia me ka gelatin maoli, ʻoiai, ʻaʻole i lawe ʻia mai ka māla. ʻO ka nui o nā mea hoʻohui meaʻai me kahi leka huaʻōlelo (E) he mau huahana no ka luku ʻana i nā mea ola, no ka laʻana, ʻulaʻula meaʻai kala E120 (cochineal, hana ʻia mai nā pōpoki kūikawā). Eia kekahi, nui nā huahana i kapa ʻia he mea kanu (ʻaʻole vegan) i hana ʻia me nā hua manu a me ka waiū - e heluhelu pono i ka lepili.
Pehea e kūʻai ai i nā huahana? Inā he vegan hoʻomaka ʻoe, e kōkua nui kēia mau ʻōlelo aʻoaʻo:
- E nānā i ke ʻano o nā meaʻai a pau āu e hoʻohana ai i ka kuke ʻana - ʻoi aku ka nui inā hoʻohana ʻoe i nā cubes bouillon, sauces, meaʻai hiki no ka whey, casein a me ka lactose. ʻO kēia nā huahana waiu a pau, a hiki iā lākou ke hoʻoulu i ka maʻi allergies.
- E hoʻomanaʻo i ka nui o nā waina a me nā pia i hana ʻia me ka hoʻohana ʻana i nā huahana holoholona, ʻaʻole kēia mau mea inu vegan mau!
- ʻO ka hapa nui o nā berena a me nā kuki he pata, aia kekahi i ka waiū.
- Hoʻokomo pinepine nā mea hana i ka gelatin holoholona i loko o nā mea ʻono a me nā puddings, akā hiki iā ʻoe ke loaʻa i nā mea ʻono me ka hoʻohui ʻana i ka agar a me ka veg gel - ua hana ʻia lākou mai nā algae (ʻoi aku ka maikaʻi).
- Hoʻololi ka tofu a me nā meaʻai soy ʻē aʻe i ka meaʻai waiu a me ka waiu. He mea pono e ʻai i ka waiū soy i hoʻonui ʻia me nā huaora (me B12).
Ka lawe ʻana i ka huaora
ʻO ka meaʻai vegan he waiwai nui i ka fiber olakino, ka huaora C a me ka folate (mahalo i nā huaʻai a me nā mea kanu!), akā i kekahi manawa ʻilihune i nā huaora a me nā minela ʻē aʻe. He mea koʻikoʻi ka hoʻohui ʻana me ka huaora B12, ʻaʻole i loaʻa i nā meaʻai mea kanu.
ʻElua mau koho: ʻo ia hoʻi i hoʻopaʻa ʻia i ka huaora, me ka B12, ka palaoa ʻaina kakahiaka a me ka waiū soy paʻa B12, a i ʻole ka lawe ʻana i ka lāʻau lapaʻau me Methylcobalamin (ʻo ia ka inoa ʻepekema no ka huaora B12). ʻO ka ʻai i ʻōlelo ʻia no ka B12 he 10 mcg (micrograms) i kēlā me kēia lā. E lawe i kēia pila a ʻai paha i nā meaʻai i hoʻopaʻa ʻia me ka huaora B12 i kēlā me kēia lā, ʻaʻole i kekahi manawa.
He mea koʻikoʻi ka B12 no ka mea pili ia i ka hematopoiesis (e pili ana i ka hemoglobin), a me ka hana pono o ka ʻōnaehana nerve. ʻAi ʻia ka poʻe ʻai ʻai me ka ʻiʻo pipi, ka hua manu, a ma ka liʻiliʻi liʻiliʻi loa i loaʻa i ka waiū a me ka paʻakai.
ʻO kekahi huaʻai koʻikoʻi no nā vegans ʻo D. Loaʻa i ka poʻe noho o nā wahi lā mai ka lā, akā hiki iā ʻoe ke ʻai i nā huahana soy a i ʻole ka waiū soy i hoʻopaʻa ʻia me kēia vitamina. He mea nui kēia i ka hoʻoilo inā liʻiliʻi ka lā. Pono ʻoe e lawe i 10 mcg.
He aha ka mea no ka ʻaina kakahiaka?
ʻO ka ʻaina kakahiaka ka "hoʻomaka o ka lā", a, e like me ka ʻike o nā mea āpau, ʻaʻole pono ʻoe e hoʻokuʻu. ʻO ka nele i ka ʻaina kakahiaka "ma mua" ʻo ia ka holo ʻana i ke kō koko ma luna o kahi "roller coaster" - e lele ia i ka lā a pau, a inā ʻaʻole ʻoe hao hao, a laila me ka nui o ke kō "unbalanced" e koi mau iā ʻoe e ʻai i ka wā o ka ʻAʻole i ka lā nā meaʻai maikaʻi loa: nā mea inu carbonated sugary, nā mea ʻai, a me nā mea ʻē aʻe, ʻoiai inā e nalowale ana ʻoe i ke kaumaha, ʻaʻole pono e mālama ʻia ka ʻaina kakahiaka!
He aha ka mea no ka ʻaina kakahiaka? ʻO kahi laʻana, nā pancakes palaoa piha, nā smoothies hua (hoʻohui i ka niu a me ka mango puree no ka meaʻai).
ʻO kahi koho ʻono a momona loa: hoʻohui i ka oatmeal me ka niu a i ʻole soy yogurt. E hoʻokuʻu wale i kāu lawelawe maʻamau o ka oatmeal i ka pō, a hui pū i ke kakahiaka me ka yogurt vegan a i ʻole ka ʻaila niu, e hoʻohui i 1-2 tbsp. nā hua chia a i ʻole nā hua flax lepo, a me ka stevia syrup a i ʻole ka maple syrup, nā hua hou. Hiki iā ʻoe ke kāpīpī me nā nati, hoʻohui i ke kinamona, vanilla ... ʻono a olakino!
Mai poina i nā ʻāpana hua ʻaʻole e hoʻonani wale i ka oatmeal no ka ʻaina kakahiaka, akā e hoʻomāhuahua i ka momona i nā huaora.
ʻO ka smoothies protein kahi ʻano maʻamau a olakino. I kekahi manawa e ʻae iā ʻoe iho i kahi ʻaina kakahiaka "wai". Eia kekahi, hiki ke "hoʻopiʻi" me ka liʻiliʻi ʻole o ka protein, nā huaora pono a me nā minela ma mua o ka porridge.
ʻO Quinoa kahi kīʻaha olakino maikaʻi a maʻalahi hoʻi e ʻeli, kūpono wale no ka ʻaina kakahiaka. ʻOiaʻiʻo, hiki iā ʻoe ke hoʻonani iā ia me ka hua, ka syrup meaʻono, hoʻohui i ke kinamona, vanilla, kahi sprig o ka mint hou - ma ke ʻano holoʻokoʻa, hoʻomaikaʻi i ka porridge "plain" i kou ʻono i ʻole e lilo i mea hōʻeha.
meaʻai māmā
Loaʻa ka nui o ka poʻe i nā calorie ma o ka ʻai ʻana i nā meaʻai vegan ʻono i nā manawa he nui i ka lā. I ka hihia o nā mea pāʻani vegan, hiki i ka nui o nā meaʻai ke piʻi i ka 14 i kēlā me kēia lā. ʻO ka mea nui ʻo ka ʻai ʻana ʻaʻole wale i ka ʻono, akā i nā meaʻai maikaʻi maoli. E hoʻomanaʻo i ka lula ʻaʻole e luhi ka poʻe meaʻai meaʻai i ka hana hou ʻana: "Ma ka liʻiliʻi o 5 mau ʻai o nā huaʻai hou a me nā mea kanu i ka lā!". Nā lā āpau.
He aha ka mea e ʻai ai? No ka laʻana, soy yogurt me ka hua. A i ʻole kahi pā protina homemade. A i ʻole granola homemade.
He aha ka mea hiki ke pani i ka pata? ʻO ka aila niu, ka aila avocado, ka nati (me ka ʻoiaʻiʻo, ka pīnī) ka pata, a me (creative!) nā mea kanu mashed a, ʻoiaʻiʻo, e hana ʻia nā pālahalaha vegan maikaʻi (vegan margarine).
He aha ka ʻaina awakea?
He haʻahaʻa loa ka ʻai vegan i nā momona saturated (saturated) maikaʻi ʻole, akā haʻahaʻa i nā omega-3 puʻuwai olakino, ʻike ʻia hoʻi ʻo EPA a me DHA. Akā, kū'ē i ka moʻolelo, ʻaʻole i loaʻa wale i ka ʻaila iʻa! E ʻai mau i nā nati (ʻoi aku ka maikaʻi e hoʻomoʻa mua iā lākou), nā ʻanoʻano like ʻole a me nā aila hua, ʻo ia hoʻi, ka aila wōnati, ka aila linseed, hemp a me ka aila rapeseed he mea pono loa.
E ʻai pū i ka limu (sushi nori), hana ia i kahi hui ʻono me ka laiki. ʻAʻole pono ka hana ʻana i nā ʻōwili sushi, hiki iā ʻoe ke ʻai iā ia ma ke ʻano he nahu a kāwele i ka laiki wela i loko o ka limu maloʻo "ma ka hele": kūpono ke ʻano sushi nori kūikawā no kēia. ʻO ka ʻoiaʻiʻo, ʻai pinepine ka poʻe Kepani i kēlā me kēia lā i ka sushi "instant" me ka laiki.
No ka ʻaina awakea, pono ʻoe e koho i nā kīʻaha me ka lawa o nā mea momona, no ka laʻana, ka pasta palaoa a me nā cereals (me ka quinoa, he mea pono loa ia), nā legumes. Akā, mai hōʻole ʻoe iā ʻoe iho i nā mea olakino olakino, e like me nā nati, nā hua, nā ʻōpuʻu. ʻO ke kumu o ka ʻaina awakea e hoʻokiʻekiʻe mālie a hoʻokiʻekiʻe a mālama i nā pae kōpaʻa koko maʻamau no ka manawa lōʻihi, no laila pono e haʻalele i nā meaʻai me ka glycemic index kiʻekiʻe, e like me ka berena keʻokeʻo a me nā mea ʻono.
Mea ʻai ahiahi
Nui ka poʻe i maʻa i ka ʻai ʻai ma waena o ka ʻaina awakea a me ka ʻaina ahiahi. Ma ke ʻano he vegan hoʻomaka, ʻaʻole pono ʻoe e haʻalele i kēia maʻamau, e koho wale i nā meaʻai olakino. No ka laʻana, e ʻai i ka hui ʻana o nā hua maloʻo me nā nati paʻakai ʻole a i ʻole nāʻanoʻano - a e hauʻoli ʻoe i kou ʻono a hoʻomaha i kou mau aʻalolo (ʻoluʻolu ke nahu i kekahi mea!), A hoʻouka i kou kino me ka protein. A i ʻole kahi koho palekana-palekana - smoothies me ka soy a i ʻole ka wai niu.
awakea
ʻAʻole pono ka pāʻina Vegan i ka ascetic koʻikoʻi. Ma ke ʻano maʻamau, ʻo ka ʻaina ahiahi he hapalua ʻano lau ʻai a me ka hapalua legumes a i ʻole tofu. Hiki iā ʻoe ke hoʻohui - no ka ʻono a me ka pōmaikaʻi - ka mea hū meaʻai: ʻaʻole ia he olakino a momona wale nō, akā waiwai pū kekahi i ka huaora B12. Hiki iā ʻoe ke kāpīpī i ka pā wela me ka flaxseed i ʻoki ʻia (ʻo ka maʻamau he 1-2 punetēpē i kēlā me kēia lā), a hoʻopiha ʻia me ka linseed, rapeseed a i ʻole hemp oil, a i ʻole ka ʻaila wōnati.
No laila, ʻo ka kūleʻa o kahi vegan novice aia i ka loaʻa ʻana o kekahi mau hana pono:
E kūʻai i ka meaʻai a ʻai ʻole i ka "mea āu e makemake ai", akā me ka noʻonoʻo. E hoʻomaka ke kino e "noi" i ka meaʻai olakino, maʻalahi a maʻalahi hoʻi;
E helu - ma kahi o - calories. I loko o hoʻokahi pule, e ʻike ʻoe i ka wā e pono ai ʻoe e "kūpono" i nā calorie, a i ka lawa ʻana. ʻAʻole pono e helu i nā mea a pau "i ka grams";
Mai hoʻōki i ka ʻaina kakahiaka. ʻAi no ka ʻaina kakahiaka i meaʻai, akā ʻaʻole momona a ʻaʻole kaumaha, akā nā huaora, protein a me ka fiber;
ʻAʻole ʻai ma ka "chemistry", akā ma nā meaʻai olakino, no ka laʻana, nā huaʻai hou a i ʻole ka hui ʻana o nā nati a me nā hua;
E ʻai i nā huaora kūpono, me ka B12 a me D i kēlā me kēia lā. I ka wā lōʻihi, ʻo kēia ke kī i kou olakino a me ka kūleʻa ma ke ʻano he vegan koʻikoʻi, "ʻoiaʻiʻo";
E hoʻonui a kūʻai i nā meaʻai i hoʻomākaukau ʻia.
· noʻonoʻo i ʻole e kuke a ʻai i ka mea like no ka ʻaina kakahiaka a me nā meaʻai ʻē aʻe. ʻO ka hoʻomohala ʻana i loko o ka lumi kuke he mea leʻaleʻa a leʻaleʻa a me ka hoʻoikaika ʻana iā ʻoe a me ka ʻohana holoʻokoʻa!
Inā ʻoe e hahai i kēia mau ʻōlelo aʻoaʻo maʻalahi, e hele mālie a hauʻoli kāu hoʻololi ʻana i ka veganism. E hāʻawi manuahi ʻoe i kou noʻonoʻo, hoʻopiʻi i kou kino me nā mea pono, e ʻoluʻolu iā ʻoe iho a me kāu poʻe aloha me nā kīʻaha ʻokoʻa a maikaʻi loa, a ma ke ʻano nui e hauʻoli ʻoe!