ʻO ka Pelekikena o VegFamily.com, ka punaewele punaewele nui loa no nā mākua meaʻai meaʻai, haʻi ʻo Erin Pavlina ma kāna hiʻohiʻona ola ʻaʻole kūpono wale ka hāpai ʻana a me ka vegetarianism, akā kūpono loa. Hoʻopiha ʻia ka moʻolelo i ka palena me nā kikoʻī liʻiliʻi, i hiki i nā wahine hāpai meaʻai ke loaʻa nā pane i nā nīnau maʻamau:
I ka makahiki 1997, ua hoʻololi loa au i kaʻu meaʻai. I ka wā mua ua hōʻole loa wau i ka ʻiʻo - ua lilo wau i mea ʻai meaʻai. Ma hope o 9 mau mahina, ua hoʻololi au i ka ʻāpana o "vegans", ʻo ia hoʻi, ua hoʻopau wau i nā huahana holoholona a pau mai kaʻu meaʻai, me ka waiū a me nā huahana dairy (kehi, pata, etc.), hua a me ka meli. I kēia manawa ʻo kaʻu meaʻai he mau huaʻai wale nō, nā mea kanu, nā nati, nā kīʻaha a me nā legumes. No ke aha wau i hana ai i kēia mau mea? No ka mea, ua makemake au e ola kino e like me ka hiki. Ua aʻo au i kēia pilikia, heluhelu i ka nui o nā palapala e pili ana i kēia kumuhana a ʻike wau he miliona mau kānaka ma ka honua e pili ana i ka meaʻai meaʻai. He olakino lākou, ola lōʻihi ma mua o ka poʻe e ʻai ana i ka ʻiʻo a me nā huahana waiu, a ʻo kā lākou mau keiki nā keiki ikaika a olakino ma ka honua. ʻOi aku ka liʻiliʻi o ka vegan i ka maʻi kanesa, ka puʻuwai puʻuwai, a me ka hahau ʻana a ʻaʻole loa e loaʻa i nā maʻi e like me ka maʻi diabetes a me ka hānō. Akā, palekana ka noho vegan i ka wā hāpai? He palekana anei ka hānai ʻana i ka pēpē ma kahi ʻai meaʻai meaʻai? A hiki paha ke hānai i kahi keiki ma ke ʻano he vegan me ka ʻole e hoʻoweliweli i kona olakino? ʻAe.
I koʻu hāpai ʻana (kokoke ʻekolu makahiki i hala aku nei), nui ka poʻe i nīnau inā e hoʻomau wau i ka vegan. Ua hoʻomaka hou au i kaʻu noiʻi ponoʻī. Heluhelu au i nā puke e pili ana i nā wahine noho vegan i ka wā hāpai a me ka hānai ʻana i kā lākou mau keiki i ka meaʻai like. Nui nā mea i maopopo ʻole iaʻu, a maopopo iaʻu ʻo ʻoe pū kekahi. E hoʻāʻo wau e pane i nā nīnau maʻamau e pili ana i ka hāpai ʻana, ka hānai ʻana a me ka hānai ʻana i kahi keiki e like me ka ʻai meaʻai meaʻai.
He aha ka mea e ʻai ai i ka wā hāpai?
I ka wā hāpai, he mea koʻikoʻi loa ka nānā ʻana i ka meaʻai kūpono - ʻo ka hoʻomohala kūpono o ka pēpē e pili ana i kēia. Loaʻa ka pōmaikaʻi nui o nā mea ʻai meaʻai: kā lākou ʻai i piha i nā huaora a me nā paʻakai mineral e pono ai ke keiki. Inā ʻai ʻoe i ʻelima mau ʻai huaʻai no ka ʻaina kakahiaka a me ʻelima mau ʻai meaʻai no ka ʻaina awakea, e hoʻāʻo ʻAʻole e loaʻa i ka nui o nā huaora! He mea nui ia e hoʻololi i kāu meaʻai i ka wā hāpai i mea e hāʻawi ai i ke kino i ka nui a me ka nui o nā huaora a me nā paʻakai mineral. Aia ma lalo iho kekahi mau koho no ka meaʻai i kēlā me kēia lā e hāʻawi i nā meaʻai āpau e pono ai ka wahine hāpai. Ma ke ala, ua kūpono hoʻi nā mea kanu ʻole no nā kīʻaha i manaʻo ʻia.
ʻO ka kakahiaka kakahiaka:
ʻO nā pancakes palaoa Bran i hoʻonani ʻia me ka maple syrup
Huaʻai puree
ʻO ka palaoa cereal me ka bran, ka waiū soy
Oatmeal me nā ʻāpala a me ke kinamona
ʻO ka palaoa palaoa Bran a me nā hua hua
ʻO ka Tofu i hoʻokuʻi ʻia me ka Onion a me nā Pepa ʻulaʻula a me ka ʻōmaʻomaʻo
ʻAina:
ʻO ka saladi o nā mea kanu a me ka letus me ka ʻaila ʻaila meaʻai
ʻO ka Sandwich Bran Bran Vegetarian: ʻAvocado, Lettuce, Tomato a me Onions
ʻO ka ʻuala i hoʻolapalapa ʻia me ka broccoli a me ka soy sour cream
Falafel sandwich me ka tahini a me nā kukama
Sopa piʻi lepo
Meaʻai:
ʻO ka pāpaʻi i hana ʻia mai ka palaoa palaoa me ka bran, i hoʻomoʻi ʻia me ka ʻai marinara
Piho nā kuki
ʻO ka pizza mea kanu me ka ʻole o ka tiiki
ʻO ka laiki ʻeleʻele meaʻai a me ka tofu stir-fry
ʻuala lentil roa
Nā pīni kālua me ka ʻai BBQ
spinach lasagna
Nā meaʻai māmā:
Popcorn me ka hū meaʻai
Nā hua maloʻo
hua candied
kukui
Nā Paena
Loaʻa nā protein i kēlā me kēia meaʻai. Inā ʻai ʻoe i ka nui o nā calorie i kēlā me kēia lā me nā ʻano meaʻai olakino, hiki iā ʻoe ke maopopo e loaʻa pū ana i kou kino ka nui o ka protein me ia. ʻAe, no ka poʻe e kānalua mau nei i kēia, hiki iā mākou ke ʻōlelo aku iā ʻoe e ʻai i nā nati a me nā legumes. Inā loaʻa iā ʻoe nā polokina mai nā kumu mea kanu, ʻaʻole nalo kāu meaʻai i ka cholesterol, kahi mea e hoʻopili ai i nā kīʻaha koko. Mai pōloli iā ʻoe iho - a lawa nā protein i kāu meaʻai no ʻoe a me kāu pēpē.
ka pōhaku
Manaʻo ka poʻe he nui, me nā kauka he nui ka inu ʻana i ka waiū no ka hoʻokō ʻana i nā pono o ke kino no ka calcium. ʻAʻole pololei kēia. He waiwai nui ka meaʻai mea kanu i ka calcium. Loaʻa ka nui o ka calcium i nā lau lau e like me ka broccoli a me ka kale, nui nā nati, tofu, nā wai me nā mea hoʻohui calcium hiki ke lilo i kumu o ka calcium. I mea e hoʻonui ai i ka meaʻai me ka calcium, pono e hoʻohui i ka molasses me ka rum a me nā hua sesame i ka meaʻai.
ʻO ka hoʻoweliweli o ka anemia nele i ka hao
ʻO kekahi moʻolelo kaulana. 'O ka 'ai mea'ai mea'ai 'ai 'ai 'ai mea'ai 'ano like 'ole e lawa ka hao no 'oe a me kāu pēpē e ulu ana. Inā ʻoe e kuke i loko o nā pā hao, e komo ka meaʻai i ka hao keu. ʻO ka ʻai ʻana i nā hua citrus a me nā meaʻai ʻē aʻe i kiʻekiʻe i ka huaora C me nā meaʻai waiwai nui e hoʻonui ai i ka hao. ʻO nā kumu hao maikaʻi loa, ʻo ia ka paʻu, ka pī, ka spinach, ka molasses me ka lama, ka pī, nā huawaina, ka tofu, ka hua palaoa, ka palaoa palaoa, nā strawberries, nā ʻuala, a me nā oats.
Pono au e lawe i nā huaora?
Inā loaʻa iā ʻoe kahi meaʻai i hoʻolālā maikaʻi ʻia a hiki iā ʻoe ke kūʻai i nā huahana kiʻekiʻe, ʻaʻole pono ʻoe i nā paʻakikī vitamina kūikawā no nā wahine hāpai. ʻO ka huaora wale nō i nele i ka meaʻai meaʻai ʻo B12. Inā ʻaʻole ʻoe e kūʻai i nā meaʻai kūikawā i hoʻopaʻa ʻia me ka huaʻa B12, pono ʻoe e ʻai iā ia ma ke ʻano o nā mea hoʻohui huaora. ʻO wau iho, ʻaʻole au i lawe i nā huaora i ka wā hāpai. Hoʻouna kaʻu kauka iaʻu i kēlā me kēia manawa no nā hoʻāʻo koko e nānā i ka waikawa folic, ka huaora B12, a me nā meaʻai ʻē aʻe, ʻaʻole i hāʻule kaʻu heluhelu ma lalo o ka maʻamau. Eia nō naʻe, inā ʻaʻole ʻoe maopopo i ka lawa ʻana o kāu koi i kēlā me kēia lā no nā huaora, ʻaʻohe mea e kāohi iā ʻoe mai ka lawe ʻana i nā mea paʻakikī no nā wahine hāpai.
Ka hānai hānai
Ua hānai au i kaʻu kaikamahine a hiki i ʻehiku mahina. I kēia manawa a pau, e like me nā makuahine hānai āpau, ʻai wau i kahi liʻiliʻi ma mua o ka mea maʻamau, akā ʻaʻole i hoʻololi i kaʻu meaʻai maʻamau. I ka hānau ʻana, ua kaumaha kaʻu kaikamahine i 3,250 kg, a laila ua hoʻonui ʻo ia i ke kaumaha. ʻAʻole ʻo ia wale nō, ʻike wau i kekahi mau wahine meaʻai meaʻai i hānai i ka umauma no ka lōʻihi o kaʻu, a ua ulu maikaʻi kā lākou pēpē. ʻAʻole loaʻa i ka waiu waiu o ka makuahine meaʻai meaʻai he nui o nā toxins a me nā pesticides i loaʻa i ka waiū o ka wahine e ʻai i ka ʻiʻo. Hāʻawi kēia i ke keiki meaʻai meaʻai i kahi kūlana hoʻomaka maikaʻi, e hāʻawi iā ia i kahi manawa kūpono o ke olakino ma kahi kokoke a mamao loa.
E ulu ana ke keiki me ke olakino a me ka ikaika?
Me ke kanalua ole. ʻOi aku ka nui o nā huaʻai a me nā lau ʻai nā keiki i hānai ʻia ma ka ʻai meaʻai ma mua o kā lākou mau hoa e ʻai nei i nā huahana holoholona. ʻAʻole liʻiliʻi ka maʻi o nā keiki meaʻai, ʻoi aku ka liʻiliʻi o ka maʻi ʻaʻai. I ka hoʻomaka ʻana o nā meaʻai hoʻohui, pono e hoʻokomo ʻia nā huaʻai a me nā mea kanu puree i loko o ka ʻai a ke keiki. I ka ulu ʻana o ka pēpē, hiki iā ia ke hoʻomaka wale e hāʻawi i ka meaʻai mai ka papaʻaina "mākua". Eia kekahi mau meaʻai a kāu keiki e ʻoliʻoli ai i kona wā e ulu ana: ʻo ka pīkī pīni a me nā sanwiti jelly; nā huaʻai a me nā hua cocktails; oatmeal me nā ʻāpala a me ke kinamona; spaghetti me ka ʻuala kōmato; ʻāpala; huawaina; broccoli mahu; ʻuala kālua; laiki; nā cutlets soy me nā kīʻaha ʻaoʻao; nā waffles, pancakes a me ka palaoa Farani me ka maple syrup; pancakes me nā blueberries; … a nui hou aku!
i ka hopena
ʻO ka hānai ʻana i kahi keiki ʻai meaʻai, e like me nā keiki ʻē aʻe, he mea hoihoi, hoʻomaikaʻi, a me ka hana paʻakikī. Akā ʻo ka ʻai meaʻai meaʻai e hāʻawi iā ia i kahi poʻo maikaʻi i ke ola. ʻAʻole au mihi i kaʻu hoʻoholo no hoʻokahi minute. He olakino a hauʻoli kaʻu kaikamahine… ʻaʻole anei ʻo ia ka makemake nui o kēlā me kēia makuahine?