ʻAʻole ʻokoʻa ka ʻai mea kanu me nā ʻano meaʻai haʻuki ʻē aʻe, koe wale nō paha ka hoʻohana ʻana i nā meaʻai waiu a me nā meaʻai. No laila, kū mai ka nīnau, he aha nā meaʻai e kōkua i ka hoʻopiha ʻana i ka protein holoholona? ʻIke ʻia aia ma kekahi mau meaʻai mea kanu. Akā i mea e loaʻa ai i ke kino o ka mea ʻai meaʻai i ka nui kūpono, pono ʻoe e ʻai ʻaʻole wale i ka pizza a me ka pasta. ʻO ke kānāwai nui ka meaʻai olakino, ʻano like ʻole, ke koho pololei o nā meaʻai kiʻekiʻe i nā amino acids.
Meaʻai Meaʻai Vegan
He aha nā meaʻai e hiki ai ke hoʻopau i ka papaʻai o kahi ʻaleʻa i hōʻole i ka meaʻai holoholona? I ka mea kupanaha o ka hapa nui, kā lākou ʻokoʻa e māʻona ai i ka ʻono o nā gourmet āpau a e loaʻa ka hopena maikaʻi i ka olakino, ka helehelena, a me ka ikaika o ke kanaka.
Eia kekahi, i kēia lā hiki iā ʻoe ke kūʻai i ka pauka protein. Loaʻa i nā mea kanu wale nō, no ka laʻana, nā hua flax, sprouts quinoa, lentils, chia, a me nā hua paukena. Hiki ke hoʻohana ʻia kēia pauka protein ma ke ʻano he lole saladi a i ʻole no ka hoʻomākaukau ʻana i kahi mea inu.
Wahi a kekahi mea hoʻomaʻamaʻa, pono i nā meaʻai a ka mea ʻaleʻale kaulike e komo i nā momona (22%), nā protein (13%), nā waihā (65%) a hiki ke hāʻawi i ke kino me nā macronutrients pono, nā wikamina, e hōʻoia i ke olakino, a me ka pale ʻana i nā maʻi like ʻole.
He aha e ʻai ai ma mua o ka hoʻoikaika kino?
Pono ʻoe i ka meaʻai e hoʻopiha ai i ke kino me ka ikaika, a hiki iā ʻoe ke hoʻomanawanui i ka hana kino. No laila, ma mua o ka hoʻoikaika kino, ma kahi o 2 mau hola ma mua o ka hoʻoikaika kino, ua ʻōlelo ʻia e ʻai i kahi kumu o nā mea momona, nā kō, a me nā huehue - he hua kēia (nā ʻāpala, maiʻa, manga, hua waina, ʻalani) a me nā ʻano hua a pau. Hoʻopomo koke ʻia lākou a mai hana i kahi ʻano kaumaha i loko o ka ʻōpū. No ka hoʻopihapiha hou ʻana o ka ikehu a me ka hoʻōla hou ʻana, inu kekahi mau ʻōlani vegan i nā mea inu haʻuki kūlohelohe.
Inā nui nā hola ma mua o kāu hoʻolālā, hiki iā ʻoe ke hilinaʻi i nā meaʻai momona, nā huʻihuʻi paʻakikī - nā ʻoka, nāʻuala, nā laiki ʻeleʻele, kaʻuala. Hoʻomaʻemaʻe mālie lākou a hāʻawi i ke kino i ka ikaika "lōʻihi". Ke hoʻokokoke aku nei ʻoe i ka hoʻoikaika kino, e ʻai i ka mea māmā a momona hoʻi, e like me ka saladi a i ʻole ka pā protein. ʻO ka hapalua hola a hoʻokahi hola paha ma mua o ka hoʻomaʻamaʻa ʻana, loaʻa nā hua iā ʻoe, a aneane 80% ka wai, kahi e pono ai no ka hydration o ke kino.
Kaʻai ma hope o ka hoʻoikaika kino
Pono e like ka kiʻekiʻe ma hope o ka hoʻolālā ʻana. Ma hope o ka hoʻoikaika kino, pono ʻoe e hoʻopiha i ka nalowale o ka ikehu, a i kēia, hou, ʻaʻole hiki ke hoʻololi i nā ʻōpelu. Akā, e pili ana i nā mākala, ʻaʻole hiki i ko lākou hoʻōla ke hana ʻia me ka ʻole o nā amino acid, kahi paʻa o ka protein i mea nui no kaʻiʻo o ka mākala. Hoʻokomo ʻia ia mai nā nati, nā pi, nā greens, nā tofu, seitan, tempe, a me nā mea inu protein maoli. Hiki iā ʻoe ke hana iā lākou iho e hoʻohana ana i nā pauka protein protein, i kēia lā hiki ke kūʻai ʻia i nā hale kūʻai "āpau no ke olakino", nā ʻoihana papaʻai kūikawā.
He mea nui ia he momona a hoʻopiha ka papaʻai o ka mea haʻuki!