Hoʻopilikia pinepine nā mea pāʻani Vegan i nā pilikia i ka hoʻokō ʻana i kā lākou mau meaʻai, akā me ka hoʻolālā ʻana i ka meaʻai, hiki ke pale ʻia kēia. Inā makemake ʻoe i ka hōʻoia, e nānā i ka ultramarathoner Scott Jurek, nāna e hoʻomaʻamaʻa a hiki i ʻewalu hola i ka lā ma kahi meaʻai mea kanu. A i ʻole ka mea hoʻokani pila kaulana ʻo Mike Tyson, ka mea hoʻokani pila a me ke kula ʻo Carl Lewis, ka mea pāʻani tennis ʻo Sirena Williams… He lōʻihi loa ka papa inoa o nā mea pāʻani vegan a me nā meaʻai meaʻai.
Hiki ke kūpono i ka meaʻai meaʻai meaʻai aiʻole vegan i loko o ka hoʻolālā hoʻomaʻamaʻa o ka mea haʻuki. He nui ka poʻe makaʻu i ka ʻoiaʻiʻo i ka haʻalele ʻana i ka ʻiʻo, ka moa, ka iʻa a, i ke ʻano o ka veganism, nā huahana dairy mai ka meaʻai, ua hoʻonele ʻia ka mea pāʻani i ka protein "maʻemaʻe", ʻo ia ka mea hana nui i ka ʻiʻo. Eia nō naʻe, ʻoi aku ka kiʻekiʻe o nā meaʻai meaʻai i ka "maikaʻi" carbohydrates, ka wahie nui no ka poʻe haʻuki, me ka ʻole e hiki ai iā lākou ke manaʻo i ka lethargic, luhi, a ʻike i nā pilikia me nā puʻupaʻa a me nā ʻāpana ʻē aʻe. ʻO nā huaʻai, nā huaʻai, nā kīʻaha holoʻokoʻa, nā nati, a me nā ʻanoʻano e hāʻawi ai i nā ʻakika maikaʻi, nā huaora, nā minerala, a me ka fiber.
He mau haneli mau manawa a mākou i hoʻopau ai i ka moʻolelo ʻaʻole ʻai nui nā vegans a me nā mea ʻai meaʻai i ka protein. He haʻahaʻa nā kumu protein mea kanu i ka momona momona a ʻaʻohe cholesterol, e kākoʻo ana i ka ʻōnaehana cardiovascular olakino, ʻaʻole like me nā meaʻai holoholona. ʻO nā kumu waiwai maikaʻi o ka protein no ka poʻe haʻuki vegan, ʻo ia ka quinoa, buckwheat, brown rice, protein-fortified pasta, nati, tofu, soy milk, soy "cheese" a me "yogurt", tempeh, pīkī pīni, pīni, a me ka pī.
Ua lawa anei nā hua lāʻau?
Eia naʻe, loaʻa i nā mea pāʻani kekahi mau manaʻo kūikawā e hoʻomanaʻo i ka hoʻolālā ʻana a me ka ʻai ʻana. Pono lākou e nānā pono i kā lākou ʻai ʻana i ka huaora B12, hiki ke loaʻa ma o ka hū meaʻai paʻa (ʻaʻole e huikau me ka hū a ka mea palaoa) a i ʻole ma o nā mea hoʻohui maoli. Ma waho aʻe o ka B12, ʻaʻole pinepine nā mea pāʻani vegan (ʻoi aku ka poʻe hoʻomaka) i ka calcium, iron, zinc, iodine, magnesium, vitamin D, a me riboflavin.
Eia kekahi, ʻoi aku ka kiʻekiʻe o nā meaʻai vegan a me nā meaʻai meaʻai i ka fiber, hiki ke alakaʻi i ka flatulence a me ka bloating inā ʻai ʻia nā meaʻai fiber kiʻekiʻe ma mua a i ka wā hoʻoikaika kino. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i ia mau huahana ma ka liʻiliʻi o hoʻokahi a me ka hapa i ʻelua mau hola ma mua o ka hoʻomaʻamaʻa kaʻawale ʻana mai nā meaʻai nui.
Ke koho nei ka poʻe haʻuki Vegan i nā mea ʻokoʻa protein holoholona, e like me ka ʻiʻo soy, tofu, vegan sausages, a me nā meaʻai mea kanu ʻē aʻe, e pale aku i ka flatulence a me ka wahie no ka hoʻomaʻamaʻa e hiki mai ana. Akā pono ʻoe e heluhelu pono i ka haku ʻana o ia mau huahana i mea e pale aku ai i nā mea hoʻohui ʻino i hoʻohana pinepine ʻia i ka wā o ka hoʻomākaukau ʻana i nā kīʻaha vegan protein.
Hiki iā ʻoe ke hoʻokō i kāu mau pono meaʻai me nā mea hoʻohui meaʻai maoli. ʻO ka pōmaikaʻi, ʻoi aku ka nui o lākou i kēia mau lā! Akā, pono e nānā ʻia kekahi mea hoʻohui, no ka mea, hoʻohui pinepine ʻia ka gelatin a i ʻole creatine (i loaʻa i loko o ka ʻiʻo ʻiʻo holoholona). Ma waho aʻe o nā huaora a me nā minela, loaʻa i ka mākeke mea kanu ka nui o ka protein i hoʻokumu ʻia i nā mea kanu e hiki ai i nā mea pāʻani ke hoʻokomo i kā lākou meaʻai.
He aha?
No ka pale ʻana i nā hemahema o ka meaʻai, pono e hoʻololi ʻia kāu papa kuhikuhi. ʻO nā mea pāʻani a i ʻole ka poʻe e mālama pono ana i ka hoʻoikaika kino kino e hoʻolālā maikaʻi i kā lākou papa kuhikuhi ma mua o nā vegan ʻaʻole hoʻomaʻamaʻa. E hoʻokomo i nā meaʻai i kāu meaʻai e kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu olakino.
tofu, soy, laiki a me nā mea inu ʻalemona, broccoli, kale, greens, almonds, tahini, ʻeleʻele molasses.
legumes, nati a me na anoano, palaoa palaoa piha, cereals, aa hua, hua maloo.
legumes, nati a me nā ʻanoʻano, nā huahana soy, cereals.
limu, limu, ʻāpala, ʻalani, persimmons, spinach.
legumes, nati a me na anoano, limu, oatmeal, buckwheat, millet, barley groats.
nā meaʻai i hoʻopaʻa ʻia i ka vitamina, nā halo maloʻo i ka lā, ka pā paʻi, nā aila meaʻai.
hū meaʻai, huahana soy, meaʻai paʻa.
ʻo ka palaoa piha, ka palaoa a me ka palaoa, tofu, nati, ʻanoʻano, maiʻa, asparagus, fig, avocados.
4 mau lula gula no nā mea haʻuki vegan
Hoʻohui mākou i nā mea i aʻo ʻia a hoʻopaʻa i kēia mau lula maʻalahi akā koʻikoʻi loa no nā mea haʻuki vegan.
1. E kaulike i kāu meaʻai
ʻAʻole pono e ʻai wale i nā huaʻai a me nā mea kanu a i ʻole ka buckwheat a me ka raiki wale nō. Ma waho aʻe o ke ʻano o ka meaʻai āu e koho ai (vegan a meaʻai meaʻai paha), pono ʻoe e hoʻokaʻawale a kaulike iā ia e like me ka hiki. E hoʻomanaʻo i nā meaʻai, e lawe i nā huaora a me nā mea hoʻohui mineral. E ho'āʻo i ke koko i hoʻokahi manawa i kēlā me kēia ʻeono mahina e nānā i kou ʻano.
2. E hana i ka papaʻai i kēlā me kēia pule
ʻO kahi papa kuhikuhi i hoʻonohonoho mua ʻia e kōkua iā ʻoe me ka noʻonoʻo a me ka nānā ʻana i kāu ʻai a paʻa mālie. E papa inoa i kāu mau meaʻai nui, nā meaʻai, a me nā mea hoʻohui. Inā ʻoe e hoʻomaka ana i kahi huakaʻi haʻuki vegan, e kōkua kēia iā ʻoe e ʻike i ka mea a me ka nui o kāu pono e ʻai ai. I ka wā e hiki mai ana, ʻaʻole pono ʻoe i kahi hoʻolālā meaʻai, no ka mea ua ʻike mua ʻoe i ka ʻai pono.
3. E ʻai i ka Protein Pono
E hoʻohana i ka protein maikaʻi ma hope o kāu kau ʻana. Hiki iā ʻoe ke hoʻohana i nā lulu protein i hoʻokumu ʻia i nā mea kanu e pono wale nō e hoʻopiha ʻia me ka wai, a i ʻole hiki iā ʻoe ke hana iā ʻoe iho ma ka hui ʻana i ka waiū soy, nā pi a me ka maiʻa i loko o ka mea hui. ʻO ka wikiwiki, ʻono, olakino! A ʻo ka mea nui loa - ʻaʻohe hemahema o ka protein!
4. E ʻai hou aku i nā kalapiki "maikaʻi".
Inā ʻoki ʻoe i ke kō o ka ʻoihana, nā ʻāpana, nā kuki, nā candy, a me nā kalapona "maʻalahi" ʻē aʻe, hāʻawi ia iā ʻoe i ka manawa e ʻai nui ai i nā mea "maikaʻi"! Hiki iā ʻoe ke ʻai i kekahi mau carbohydrates, e like me ka buckwheat, brown rice, nā mea kanu, nā huaʻai, nā hua a me nā nati, ʻoiai i ke ahiahi, me ka makaʻu ʻole i ke kaumaha.
A ʻoiaʻiʻo, inu hou i ka wai! ʻAʻole pono ʻoe e haʻi hou i kēlā, ʻeā?