I ka hāʻawi ʻana i ka ʻōlelo aʻoaʻo meaʻai i nā mea ʻai meaʻai, manaʻo ka hapa nui o ka poʻe ʻai ʻiʻo iā lākou iho he poʻe akamai i ka hana. Akā ʻo ka maʻamau ʻaʻole kēia ka hihia. ʻOiaʻiʻo, kakaikahi ka poʻe akamai i kēia mea.
ʻO ka protein (a i ʻole ka protein) ka mea e hopohopo nui ai ka poʻe e lilo i mea ʻai meaʻai. ʻŌlelo nā makuahine a me nā makuakāne hopohopo i kēia ʻano ʻōlelo: "Akā, pehea ka squirrels?" me he mea la ua paakiki ka loaa ana me na daimana. ʻAʻole pono ʻoe e hopohopo no ka nele o ka protein. ʻOiaʻiʻo, makemake ʻoe e holo mai kahi hippo huhū ma kou alanui ponoʻī ma mua o ka loaʻa ʻana o kahi meaʻai meaʻai pōloli. Pono ka protein no ka mea e hoʻoikaika i ka ulu. Hoʻoikaika ia i ka hoʻōla ʻana i ka ʻeha a kōkua i ke kaua ʻana i nā maʻi. ʻO ka nūhou maikaʻi, ʻaneʻane nā meaʻai a pau, me nā huaʻai a me nā mea kanu, loaʻa ka protein. ʻO nā legumes ke kumu maikaʻi loa o ka protein. ʻO kēia mau mea e pili ana i ka moa a me ka lentil a me nā lālā ʻē aʻe a pau o ka ʻohana legume e like me ka pī a me nā pi ākea. Akā ʻo ka lālā maikaʻi loa o kēia ʻohana he soy, kahi i hoʻohana ʻia i nā ʻano meaʻai meaʻai āpau, me ka tofu, veggie burgers a me nā sausages, a me ka waiū soy. Loaʻa ka protein i ka tiiki, nā nati, nā hua a me ka laiki. Hana ʻia ka protein i nā ʻakika amino like ʻole, a ʻo nā huahana soy e like me ka waiū, ka paʻakai, a me ka ʻiʻo i loaʻa nā amino acid a pau. Loaʻa i nā meaʻai ʻē aʻe kekahi mau amino acids. Ma ka ʻai wale ʻana i nā meaʻai like ʻole, me ka meaʻai meaʻai a i ʻole vegan, hiki iā ʻoe ke hōʻoia i ka hui pū ʻana o nā waikawa amino like ʻole e hana i kahi protein maikaʻi. ʻO kēlā me kēia hui e hoʻomalu i ka ʻoihana meaʻai ma ka honua e ʻae i kēia ʻōlelo. ʻAʻole pono mākou e ʻai i kēia mau meaʻai i ka manawa hoʻokahi, no ka mea hiki i ko mākou kino ke hōʻiliʻili a mālama i nā waikawa amino a hiki i ka wā e pono ai. I loko o nā alakaʻi meaʻai i paʻi ʻia i ka makahiki 1995, ua ʻike pono ke aupuni US i ka loaʻa ʻana o nā meaʻai meaʻai i nā protein a pau e pono ai lākou. ʻO ka ʻAhahui Lapaʻau o Great Britain, kekahi o nā hui lapaʻau kaulana loa ma ka honua, ua ʻōlelo ʻo ia i ka ʻoiaʻiʻo like i kekahi mau makahiki ma mua, kahi i kūpono loa, ʻoiai ʻaʻole i loaʻa kahi hihia o ka nele o ka protein ma waena o nā mea ʻai meaʻai ma ke Komohana. Hemisphere. ʻO ia ke kumu aʻu e ʻōlelo nei ʻaʻohe mea āu e hopohopo ai. ʻO ka hao kekahi mea e hopohopo ai nā mākua, a me ke kumu maikaʻi. ʻO ka hao ke kuleana no ka mālama ʻana i ke koko ʻulaʻula olakino, ka mea e lawe ai i ka oxygen i nā wahi āpau o ke kino. ʻO ka nele o ka hao, i kapa ʻia ʻo ka anemia, ke kumu i loaʻa ʻole ai i kou kino a me kou lolo ka lawa o ka oxygen, e waiho ana iā ʻoe me ka luhi i nā manawa āpau. ʻO kēia ka pilikia meaʻai nui loa ma UK, ʻoi aku hoʻi no nā wahine. ʻAʻole ʻike ʻia ka hao ma ka ʻiʻo wale nō, akā i loko o nā meaʻai meaʻai a pau, e like me nā legumes, ka palaoa wholemeal, nā lau lau e like me ka spinach, nā hua maloʻo, ʻoi aku ka apricots a me nā fiku, a me ka koko, ʻo ia ka mea e hōʻoiaʻiʻo ai i ka hoʻomāinoino kokoleka. Loaʻa ka hao i loko o ka pasta, ka paukena, nā kumulāʻau sesame, nā pistachios, cashews, cereals, a me nā ʻuala (hoʻolapalapa ʻia i ko lākou ʻili). Eia kekahi, ʻōlelo ka ʻAhahui Lapaʻau o Great Britain ʻaʻole maʻamau nā hihia o ka hao i loko o ke kino i nā vegans a me nā mea ʻai meaʻai ma mua o nā mea ʻai ʻai. Ua nānā pū nā kānaka ʻepekema mai ke Kulanui o Surrey i ke olakino o nā vegans ma UK. I loko o kahi puke meaʻai meaʻai Pelekania, ʻōlelo lākou aia nā pae hao vegan i nā pae maʻamau a ʻo nā keiki i hānai wale ʻia ma nā meaʻai vegan he olakino maikaʻi loa. ʻO ka ʻoiaʻiʻo, hoʻomaka pinepine ka anemia ʻaʻole no ka loaʻa ʻole o ke kanaka i ka hao mai ka meaʻai, akā no ka hiki ʻole i kona kino ke komo i ka hao mai ka meaʻai a hiki i ka nui. ʻO ka Vitamin C ke kōkua i ke kino e komo i ka hao a laki a lawa ka poʻe vegan a me nā mea ʻai meaʻai i kēia huaʻai e like me ka loaʻa ʻana i ka hapa nui o nā mea kanu: ʻuala, ʻuala, hua citrus a me nā lau lau. Hoʻohui ʻia kēia huaora i nā ʻeke wai a me nā ʻuala koke. ʻO ka poʻe i lilo i meaʻai meaʻai i kēia manawa ke hopohopo pinepine nei i ka nele o ka calcium, akā makehewa. No ka mea lilo i mea ʻai meaʻai, hoʻōki i ka ʻai ʻana i ka ʻiʻo a me ka iʻa, akā ʻai i ka waiū, ka paʻakai, ka pata a me nā meaʻai waiu ʻē aʻe, ʻaʻohe ʻokoʻa no ka mea ʻaʻohe calcium i loko o ka ʻiʻo. Hāʻawi ka calcium i ke kūkulu ʻana i nā niho olakino a me nā iwi, a me ka hana o nā ʻiʻo. E like me nā huahana waiu, loaʻa ka calcium i nā nati a me nā ʻanoʻano, nā legumes, nā lau lau, a me ka waiū soy. ʻO kēia ala ʻaʻole manaʻo ka poʻe vegan i haʻalele ʻia. ʻO ka meaʻai vegan a me ka meaʻai meaʻai ʻokoʻa e pili ana i nā huaora a me nā minerala pono a pau, no laila, mai ʻae i kekahi e haʻi iā ʻoe inā e hoʻōki ʻoe i ka ʻai ʻana i ka ʻiʻo, e nele ana ʻoe. He hana ko kēlā me kēia huaora a me ka mineral a hiki ke mālama ʻia ka hapa nui o ia mau mea e ke kino, no laila ʻaʻole pono e ʻai iā lākou i kēlā me kēia lā, akā he ʻokoʻa ka vitamina C. ʻO ka nele o ka huaora C ka mea i make ai nā luina i ka wā e holo lōʻihi ai i ke kai (ma nā moku holo moku) mai kahi maʻi i kapa ʻia ʻo scurvy, ua hana kēia i ka wā i pau ai nā huaʻai a me nā mea kanu hou. I kēlā mau lā, ʻaʻohe mea paʻa i kēia manawa, a ʻai nā luina i ka ʻeleʻele i ʻike ʻia ma ka berena i mea e loaʻa ai kahi mea kanu. ʻOiai ka loaʻa ʻana o ka huaora C i nā mea kanu hou a pau, pono ia e lilo i ʻāpana o ka ʻai i kēlā me kēia lā. Ma keʻano loea, pono ʻoe i nā lāʻau ʻuʻuku liʻiliʻi C i kēlā me kēia lā e noho olakino, akā ʻoi aku ka nui o kā mākou aʻo ʻana e pili ana i ka huaora C, ʻoi aku ka koʻikoʻi i ka hakakā ʻana i nā maʻi. No laila, ʻo kaʻu ʻōlelo aʻo e ʻai i nā huaʻai a me nā mea kanu hou e like me ka hiki. ʻO kekahi huaora i nīnau pinepine ʻia e nā vegans a me nā mea ʻai meaʻai ʻo ia ka huaora B12, i hana ʻia e nā microorganism i ka lepo. Ua loaʻa i ko mākou mau kūpuna kēia huaora ma ka ʻai ʻana i nā mea kanu me nā koena o ka honua ma luna o lākou. I kēia mau lā, loaʻa i nā mea ʻai meaʻai kēia huaola mai nā huahana waiu, aʻo nā vegans loaʻa ka nui mai nā meaʻai e like me ka waiū soy a me ka hapa nui o nā kīʻaha. He kumu maikaʻi nō hoʻi ka hua hū o ka huaʻa B12. Hiki i ko mākou ate ke mālama i kēia huaora no nā makahiki he nui, a pono ko mākou kino i ka hapa miliona o ka gram vitamin B12 i kēlā me kēia lā. No laila hiki iā ʻoe ke ʻai i nā meaʻai he nui i loaʻa i kēia vitamina i ka lā hoʻokahi a ʻaʻole hopohopo i kona nele no ka manawa lōʻihi. He aha nā mea ʻē aʻe āu e nele ai inā pau ʻoe i ka ʻai ʻana i ka ʻiʻo? He mea ʻole ia. I ka hoʻomaka ʻana, pono e ʻōlelo ʻia ʻaʻohe huaora C i loko o ka ʻiʻo a liʻiliʻi a ʻaʻohe mau huaora D, K a me E. ʻAʻole i loaʻa i ka ʻiʻo ka beta-carotene, ka mea i hoʻololi ʻia e ko mākou kino i ka huaʻa A, e pale iā mākou mai ka maʻi. ʻOiaʻiʻo, he kakaikahi nā huaora i loko o ka ʻiʻo. Ma ka ʻai ʻana i nā ʻano huaʻai like ʻole, nā mea kanu a me nā legumes, hiki iā ʻoe ke loaʻa nā huaora a pau e pono ai, ʻaʻole pono e hilinaʻi nui i nā chips a me nā meaʻono. Aneane ʻaʻohe mea e kamaʻilio e pili ana i nā carbohydrates, me he mea lā ʻaʻole pili ko lākou hele ʻana a i ʻole. Akā ʻoiaʻiʻo he mea nui loa lākou. Loaʻa nā haʻalulu paʻakikī i loko o ka palaoa, me ka berena, ka pasta, ka bale, ka raiki a me ka rai, a me nā mea kanu aʻa - nā ʻuala a me nā ʻuala. He mea koʻikoʻi kēia mau kalapona no ka mea hānai lākou i ke kino me ka ikaika nui. Manaʻo ka nui o ka poʻe ʻo ka ʻai ʻana i ka paʻakai kaʻa e alakaʻi i ka piʻi ʻana o ke kaumaha, a e hoʻāʻo e ʻai i nā meaʻai liʻiliʻi i loko o ka carbohydrate. Kupa nui! Ke koi nei kekahi hui olakino ma kekahi ʻāina, a me ka World Health Organization, pono mākou e ʻai i ka nui o kēia mau meaʻai. ʻO nā huahana i loaʻa i ka paʻakikī kaʻapona ka mea e hana i ka hapa nui o kā mākou meaʻai. Akā ʻo ka mea hoihoi loa ʻaʻole ia i loko o ka ʻiʻo. ʻO nā momona a me nā aila kekahi hana koʻikoʻi. Hāʻawi lākou i ka hoʻihoʻi ʻana i nā ʻiʻo i hōʻino ʻia, hana i kekahi mau hormones a lawe i nā huaora. Pono nā kānaka a pau i nā momona liʻiliʻi a me nā aila, a loaʻa ka hapa nui i nā hua a me nā nati a me kekahi mau mea kanu e like me nā avocados - ʻaʻole lākou i hele mua mai i loko o nā ʻōmole a i ʻole nā ʻeke. Akā ʻo ka mea e pono ʻole ai i kou kino he mau momona momona, i loaʻa i nā huahana holoholona, a me ka cholesterol kaulana, kekahi o nā inoa o ka nui o nā momona like ʻole. A i kēia manawa ke kū nei mākou i ka nīnau koʻikoʻi - he aha ka meaʻai kaulike? ʻO ka pane maʻalahi, no ka ʻai ʻana i ka meaʻai kaulike, pono ʻoe e ʻai i nā ʻano like ʻole. Hoʻokomo pū ʻia nā huaʻai a me nā huaʻai like ʻole e like me ka hiki. E ho'āʻo i nā ʻano legumes, nā hua maloʻo, nā halo a me nā meaʻai kūikawā no nā mea ʻai meaʻai. ʻAʻole pono ʻoe e ʻai i kēia mau meaʻai a pau i ka ʻai hoʻokahi a ʻaʻole i kēlā me kēia lā, e hoʻololi wale i kāu papa kuhikuhi. Akā aia hoʻokahi kānāwai gula: ʻoi aku ka ʻokoʻa o kāu meaʻai, ʻoi aku ka maikaʻi o kāu ʻai, pili pū kēia i nā mea ʻai ʻai. He ʻoiaʻiʻo nō hoʻi ʻo ka liʻiliʻi o nā meaʻai i hana ʻia, ʻoi aku ka nui o nā meaʻai i loko. No laila, ʻoi aku ka nui o nā huaora, nā minerala, a me nā fiber i ka berena ʻai piha a me ka laiki husked ma mua o ka berena keʻokeʻo a me ka laiki. Hiki iā ʻoe ke ʻai i ka pasta a me ka pasta, akā makemake wau e ʻai i ka pahu pahu ma mua o kēia mau huahana.