Hiki i nā mea pāʻani Vegan ke hoʻokūkū me nā mea pāʻani e ʻai i ka ʻiʻo inā ʻai maikaʻi lākou. E pili ana kēia i nā ʻano aʻoaʻo haʻuki like ʻole, me ka triathlon a me ke bodybuilding - ʻo ia ka hopena o kahi hui o nā mea noiʻi mai Australia, i alakaʻi ʻia e Professor Dr. Dilip Ghosh.
Ua hōʻike ʻia nā hopena o ke aʻo ʻana i ka lehulehu ma ke ʻano o kahi hōʻike ma ka Institute of Food Technologists (IFT) Annual Meeting & Expo.
ʻO ka meaʻai maikaʻi no ka mea haʻuki vegan ʻo ia hoʻi i mea e hoʻokō ai i nā hopena haʻuki moʻolelo, pono ʻo ia e hoʻokomo i loko o kāna mau meaʻai meaʻai e hoʻokō ai i ka nele o nā mea i loaʻa i nā mea pāʻani mai ka ʻiʻo a me nā huahana holoholona ʻē aʻe.
ʻO ke kumu o ka noiʻi ʻana ʻo ia ka ʻike hou ʻana o ke kanu ʻana i nā koena o nā koa koa Roma kahiko, kahi kumu kūpono e manaʻoʻiʻo ai he poʻe ʻai ʻai kēia mau koa ikaika a luhi. Ua noʻonoʻo pū ka poʻe ʻepekema ʻo ka poʻe mea ʻai meaʻai kekahi mau mea haʻuki hoʻopaʻa moʻolelo i kēia mau lā, e like me nā kukini Bart Jasso lāua ʻo Scott Yurek, a i ʻole ka mea hoʻokūkū kolu ʻo Brandon Braser.
ʻO kaʻoiaʻiʻo, ua hoʻoholo ʻo Kauka Ghosh mai nā hopena o ka noiʻi, ʻaʻole ia he mea nui inā he "mea kanu" a i ʻole "mea ʻai meaʻai" ka mea pāʻani, no ka mea hoʻokahi wale nō mea i helu ʻia ma ke ʻano o ka meaʻai haʻuki a me nā hopena aʻo: lawa ka ʻai. a me ka lawe ʻana i kekahi mau meaʻai nui.
Ua helu ʻo Ghosh i ke ʻano meaʻai kūpono no ka poʻe haʻuki mele a me ke kula, hiki iā lākou ke vegan a meaʻai ʻai a meaʻai ʻai paha: 45-65% o ka meaʻai he carbohydrates, 20-25% momona, 10-35% protein (hiki ke loli nā helu. ma muli o ke ʻano o ke aʻo ʻana a me nā kumu ʻē aʻe).
Ua ʻōlelo ʻo Ghosh, "hiki i nā mea pāʻani ke hoʻokō i ka meaʻai kūpono ma ka meaʻai mea kanu maoli (ʻo ia hoʻi inā he Vegetarian lākou) inā mālama lākou i kā lākou calorie a ʻai mau i nā meaʻai nui." Ua ʻike ʻo Ghosh i nā kumu holoholona ʻole o ka hao, creatine, zinc, vitamin B12, vitamin D, a me ka calcium he mea nui.
ʻO kekahi o nā mea koʻikoʻi koʻikoʻi no ka poʻe haʻuki ʻo ka lawa ʻana o ka hao, wahi a Kauka Ghosh. Ua koʻikoʻi ʻo ia ʻoi aku ka paʻakikī o kēia pilikia no nā mea haʻuki wahine, no ka mea. aia i loko o kēia pūʻulu o nā mea pāʻani vegan, e like me kāna mau ʻike, hiki ke ʻike ʻia ka nele o ka hao non-anemic. ʻO ka nele o ka hao ka mea nui i ka emi ʻana o nā hopena o ka hoʻomaʻamaʻa hoʻomanawanui. ʻO nā Vegans, ma ka laulā, Ghosh memo, ua hōʻike ʻia e ka hoʻohaʻahaʻa ʻana i ka ʻiʻo creatine maʻi, no laila pono kēia mau mea pāʻani e noʻonoʻo nui i ka pono o ka meaʻai.
Ma ke kamaʻilio ʻana i nā huahana kikoʻī no nā mea pāʻani, ʻike ʻo Dr. Ghosh i ka mea maikaʻi loa:
• ka ʻalani a melemele a me nā lau lau (kāpeti, ʻōmaʻomaʻo) • nā huaʻai • nā kīʻaha kakahiaka paʻa paʻa ʻia • nā mea inu soy • nati • ka waiū a me nā huahana waiu (no kēlā poʻe haʻuki e ʻai ana i ka waiū).
Ua ʻike ʻo Ghosh he ʻōpiopio loa kāna noiʻi, a he mau makahiki o ka ʻike ʻepekema o nā mea haʻuki e hana i kahi kiʻi kikoʻī o ka hoʻomaʻamaʻa haʻuki ma lalo o ke ʻano o ka vegan vegetarian. Eia naʻe, i kona manaʻo, maikaʻi loa ka prognosis no nā mea haʻuki vegan. ʻO G
Ua hoʻokaʻawale hoʻi ʻo osh i kahi papahana no nā vegans a me nā mea ʻai meaʻai e hana nei i ke kino - ʻo ia hoʻi, hoʻoikaika lākou e kūkulu i ka nui o ka ʻiʻo e like me ka hiki. No kēia mau mea pāʻani, ʻokoʻa ka papa ʻaina o ka ʻai ʻana i nā carbohydrates, nā momona a me nā protein. Akā ʻo ka mea nui, ʻo ka meaʻai ethical a me ka puʻuwai olakino ʻaʻole ia he mea keakea i ka lanakila ʻana i nā lanakila ʻoiai ma kēia, ʻoi aku ka "high-calorie" haʻuki, ua maopopo ke kumu.