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ʻO ke kūlana kūlana o ka American Dietetic Association (ADA) penei: ʻo kahi meaʻai meaʻai i hoʻolālā pono ʻia ua piha a pono no ka pale ʻana a me ka mālama ʻana i kekahi mau maʻi.
Vegetarianism ma ke kuanaʻike
Hiki ke ʻokoʻa loa nā meaʻai meaʻai. ʻO ka meaʻai meaʻai lacto-ovo nā huaʻai, nā mea kanu, nā kīʻaha, nā legumes, nā ʻanoʻano, nā nati, nā huahana waiu, a me nā hua manu. Hoʻokaʻawale ia i ka ʻiʻo, ka iʻa, a me ka moa. ʻOkoʻa ka meaʻai vegan, a i ʻole ka meaʻai meaʻai ʻai ʻole, mai ka lacto-ovo vegetarianism ma muli o ka loaʻa ʻole o nā hua manu, nā meaʻai waiū, a me nā meaʻai holoholona ʻē aʻe. Akā i loko o kēia ʻano hana, hōʻole nā kānaka like ʻole i nā huahana holoholona. No laila, i mea e hoʻoholo pono ai i nā ʻano meaʻai o ka meaʻai meaʻai meaʻai, pono e noʻonoʻo pono ʻia.
Hōʻike nā haʻawina he haʻahaʻa ka maʻi maʻi a me ka make ʻana o nā mea kanu mai kekahi mau maʻi degenerative mau ma mua o nā mea kanu ʻole. ʻO nā kumu meaʻai ʻole e like me ka hoʻoikaika kino a me ka pale ʻana i ka puhi paka a me ka waiʻona hiki ke pāʻani pū kekahi, akā ʻo ka meaʻai ka mea nui loa.
Ke hoʻololi nei nā kānaka i ka vegetarianism ʻaʻole wale no nā kumu olakino, akā no nā kumu kūlohelohe a me ka pōloli honua. Ma waena o nā kumu e lilo ai nā kānaka i mea ʻai meaʻai: nā manaʻo hoʻokele waiwai, nā pilikia etika, nā manaʻo hoʻomana.
Ke alakaʻi nei ka makemake o nā mea kūʻai aku i nā huahana meaʻai i ka hoʻonui ʻana i nā hale ʻai meaʻai e hāʻawi ana i nā huahana vegetarian. I kēia manawa, hāʻawi ka hapa nui o nā hale ʻaina kulanui i nā meaʻai meaʻai.
ʻO ke koʻikoʻi o ka Vegetarianism no ke olakino
Ua hoʻohana maikaʻi ʻia kahi ʻai meaʻai meaʻai haʻahaʻa i ka momona, a i ʻole ka momona momona, ma ke ʻano he papahana kākoʻo olakino holoʻokoʻa no ka hoʻohuli ʻana i ke ʻano o kēia manawa. Pono nā meaʻai meaʻai no ka pale ʻana no ka mea he haʻahaʻa lākou i ka momona momona, cholesterol, a me ka protein holoholona, ʻoi aku ka nui o ka folate, e hoʻohaʻahaʻa i ka homocysteine serum, antioxidants e like me nā huaora C a me E, carotenoids, a me nā phytochemicals.
Hoʻopau ka Vegetarianism i ka ulu ʻana o ka maʻi naʻau coronary a hōʻemi i ka make mai ka maʻi aʻa coronary. He haʻahaʻa ka nui o ka cholesterol a me ka lipoprotein haʻahaʻa haʻahaʻa i ka poʻe mea kanu, akā ʻokoʻa ka lipoprotein kiʻekiʻe a me nā pae triglyceride me ke ʻano o ka meaʻai meaʻai.
ʻAʻole maʻalahi nā mea kanu i ka hypertension ma mua o nā mea kanu ʻole. Loaʻa kēia hopena me ka nānā ʻole i ke kaumaha o ke kino a me ka lawe ʻana i ka sodium. ʻOi aku ka liʻiliʻi o ka make ʻana o nā mea kanu mai ka maʻi maʻi type 2, ma muli paha o kā lākou ʻai nui ʻana i nā haʻahaʻa paʻakikī a me ka helu helu helu kino.
ʻAʻole maʻalahi ka poʻe mea kanu i ka maʻi kanesa a me ka maʻi ʻaʻai kolonā. ʻO ka emi ʻana o ka pilikia o ka maʻi maʻi colorectal e pili pū ana me ka hoʻonui ʻia ʻana o ka fiber, nā mea kanu, a me nā huaʻai. ʻOkoʻa loa ka microflora colon i nā mea ʻai meaʻai mai ka poʻe ʻaʻole mea kanu, kahi e hōʻemi ai i ka pilikia o ka maʻi maʻi ʻaʻai.
ʻAʻohe emi o ka maʻi kanesa o ka umauma ma waena o nā mea ʻai meaʻai o ke Komohana, akā hōʻike ka ʻikepili mai nā hoʻohālikelike lāhui i ka haʻahaʻa o ka maʻi kanesa o ka umauma i nā heluna me nā meaʻai mea kanu. ʻO kahi mea pale paha he haʻahaʻa haʻahaʻa estrogen i nā mea ʻai meaʻai.
Hiki ke kōkua ka ʻai meaʻai meaʻai i hoʻolālā maikaʻi ʻia i ka pale ʻana a me ka mālama ʻana i nā maʻi maʻi kīkī. Ua hōʻike ʻia nā haʻawina lāʻau lapaʻau a me ka hoʻohālike holoholona e hiki i kekahi mau mea kanu ke hoʻonui i ka manawa e ola ai a hoʻemi i ka proteinuria, ka helu kānana glomerular, ke kahe koko renal, a me ka pōʻino histological i nā puʻupaʻa ke hoʻohālikelike ʻia me ka meaʻai ʻole.
ʻAi ʻai meaʻai meaʻai
Hiki ke loaʻa mai ka nui o nā waikawa amino koʻikoʻi mai nā kumu protein i hoʻokumu ʻia i nā mea kanu, inā ʻokoʻa ka meaʻai mea kanu a loaʻa i nā calorie lawa. Hōʻike ka haʻawina ʻaʻole koi ʻia ka hoʻohui ʻana i ka protein, a ʻo ka ʻai ʻana i kēlā me kēia lā o nā kumu amino acid e hōʻoia i ka mālama ʻana a me ka hoʻohana ʻana i nā mea olakino.
ʻOiai he haʻahaʻa ka nui o ka protein i nā meaʻai meaʻai a pono paha e hoʻonui iki ma muli o ka haʻahaʻa haʻahaʻa o kekahi mau protein mea kanu, loaʻa nā mea ʻai meaʻai lacto-ovo a me nā vegans i lawa ka protein.
Loaʻa i nā meaʻai mea kanu ka hao non-heme wale nō, ʻoi aku ka maʻalahi ma mua o ka hao heme i nā mea paʻa (retarders) a me nā mea hoʻonui i ka hao. ʻOiai ʻoi aku ka nui o nā meaʻai meaʻai meaʻai i ka hao ma mua o nā meaʻai meaʻai ʻole, ʻoi aku ka haʻahaʻa o nā hale kūʻai hao i nā mea ʻai meaʻai no ka mea ʻaʻole i komo ka hao. Akā, ʻaʻole maopopo ke ʻano o ke kino o kēia ʻano, inā he, no ka mea, ua like ka maʻi o ka anemia iron deficiency i nā mea ʻai meaʻai a me nā mea ʻai ʻai. Hiki ke hoʻomaikaʻi ʻia ka lawe ʻana i ka hao e ka nui o ka huaora C.
Loaʻa i nā meaʻai mea kanu ka huaora B12 ma ko lākou ʻili ma ke ʻano o ke koena lepo, akā ʻaʻole kēia he kumu hilinaʻi o B12 no nā mea ʻai meaʻai. ʻO ka hapa nui o ka huaʻa B12 i loaʻa i loko o ka spirulina, ka limu, nā mea kanu kai, ka tempeh (kahi hua soy fermented), a me ka miso ua hōʻike ʻia he ʻoi aku ka nui o ka analog B12 hana ʻole ma mua o ka huaora piha.
ʻOiai ʻo nā hua waiu a me nā hua i loaʻa i ka huaʻa B12, hōʻike ka noiʻi i nā pae koko haʻahaʻa o ka huaora B12 i nā mea ʻai meaʻai lacto-ovo. Paipai ʻia ka poʻe ʻai meaʻai e pale a kaupalena i ka meaʻai o nā holoholona e ʻai i nā meaʻai meaʻai a i ʻole nā meaʻai i hoʻopaʻa ʻia me ka huaora B12. No ka mea he liʻiliʻi loa ka huaora B12 i ke kino o ke kanaka, a mālama ʻia a hoʻohana hou ʻia kona mau hale kūʻai, hiki i nā makahiki he nui ke ʻike ʻia nā hōʻailona o kahi hemahema. Hoʻemi ʻia ka ʻai ʻana o ka Vitamin B12 me ka makahiki, no laila ua manaʻo ʻia ka hoʻohui ʻana no nā mea ʻai meaʻai āpau.
Loaʻa i nā mea ʻai meaʻai Lacto-ovo ka nui o ka calcium, e like me ka nui a ʻoi aku paha ma mua o nā mea kanu ʻole. Eia nō naʻe, loaʻa i nā vegans ka liʻiliʻi o ka calcium ma mua o ka lacto-ovo vegetarians a me nā mea make hui. Pono e hoʻomaopopo ʻia he liʻiliʻi paha ka calcium i nā vegans ma mua o nā mea kanu ʻole, no ka mea, ʻo nā meaʻai me ka liʻiliʻi o ka protein a me nā meaʻai alkaline e mālama i ka calcium. Eia kekahi, ke ʻai ke kanaka i ka meaʻai haʻahaʻa i loko o ka protein a me ka sodium a lawa ka hoʻomaʻamaʻa ʻana, ʻoi aku ka haʻahaʻa o kā lākou koi calcium ma mua o ka poʻe e alakaʻi i kahi noho maʻamau a ʻai i nā meaʻai maʻamau o Western. ʻO kēia mau mea, a me ka genetic predisposition, e kōkua i ka wehewehe ʻana i ke kumu e kūʻokoʻa ai ke olakino iwi i kekahi manawa i ka lawe ʻana i ka calcium.
No ka mea ʻaʻole i hoʻokumu ʻia i ka nui o ka calcium vegans e pono ai, a hāʻawi ʻia i kona hemahema ke alakaʻi i ka osteoporosis i nā wahine, pono nā vegans e ʻai i ka nui o ka calcium e like me ka Institute of Medicine i hoʻokumu no ko lākou mau makahiki. Hoʻomoʻa maikaʻi ʻia ka calcium mai nā meaʻai mea kanu he nui, a ua lawa nā meaʻai vegan i kēia mea inā hoʻokomo mau ʻia nā meaʻai waiwai nui i loko o ia mau mea. Eia kekahi, nui nā meaʻai meaʻai meaʻai hou i hoʻoikaika ʻia me ka calcium. Inā ʻaʻole loaʻa nā vegans i ka calcium e pono ai lākou mai ka meaʻai, ʻōlelo ʻia nā mea hoʻohui meaʻai.
ʻAʻole lawa ka Vitamin D i ka meaʻai (nā meaʻai meaʻai a me nā meaʻai ʻole) ke ʻole nā meaʻai i hoʻopaʻa ʻia me ka huaora D. ʻAʻole hiki i nā meaʻai Vegan ke nele i kēia meaʻai, no ka mea, ʻo kāna kumu maʻamau ʻo ka waiū bipi i hoʻopaʻa ʻia me ka huaora D. Akā i kēia manawa hiki iā ʻoe ke kūʻai i nā meaʻai vegan me ka huaʻai D i hoʻohui ʻia, e like me ka waiū soy a me kekahi mau huahana cereal. Eia kekahi, hōʻike nā haʻawina e loaʻa i ke kino ka nui o ka huaʻa D mai ka ʻike ʻana i ka lā, a he mea nui ia e loaʻa mai ka meaʻai wale nō ke loaʻa ʻole ka lā i ke kanaka. Manaʻo ʻia ʻo ka loaʻa ʻana o ka nui o ka vitamina D, ua lawa ia e hōʻike i ka lā i nā lima, nā poʻohiwi a me nā maka no 5-15 mau minuke i ka lā. ʻO ka poʻe me ka ʻili ʻeleʻele, a me ka poʻe e noho ana ma nā latitu ʻākau, nā wahi ʻeleʻele a i ʻole ka uahi, pono paha e hoʻonui i ka manawa i ka lā. Hoʻopilikia ʻia ka synthesis o ka vitamin D e ka hoʻohana ʻana i ka sunscreen. Inā liʻiliʻi ka ʻike ʻana o nā vegans i ka lā, ʻōlelo ʻia nā mea hoʻohui vitamin D. He ʻoiaʻiʻo kēia no ka poʻe ʻelemakule, ʻoi aku ka maikaʻi o kā lākou kino synthesize i ka vitamin D.
Hōʻike nā haʻawina he haʻahaʻa a like paha ka lawe ʻana o ka zinc i nā mea ʻai meaʻai me nā mea ʻole. Hōʻike ka hapa nui o nā haʻawina e loaʻa i nā mea kanu nā pae maʻamau o ka zinc i ko lākou lauoho, serum, a me ka saliva. Me nā meaʻai haʻahaʻa i ka zinc, hiki i nā mīkini uku ke kōkua i nā mea ʻai meaʻai. Akā, no ka haʻahaʻa o ka zinc i nā meaʻai mea kanu, a ʻaʻole maopopo ka hopena o ka hemahema o ka zinc, pono e ʻai nā mea kanu i ka nui o ka zinc e like me ka mea i ʻōlelo ʻia i ka ʻai ʻana, a ʻoi aku paha.
ʻAʻole haʻahaʻa nā meaʻai hua manu a me nā iʻa ʻole i ka omega-3 fatty acids (docosehexaacid, a i ʻole DHA). He haʻahaʻa ka pae lipid koko o ka poʻe mea kanu i kēia ʻakika momona, ʻoiai ʻaʻole ʻae nā haʻawina āpau i kēia ʻōlelo. Hiki ke hoʻololi ʻia kekahi ʻakika momona koʻikoʻi, linoleic acid, i DHA, ʻoiai ʻike ʻia nā pae hoʻololi ʻana i ka maikaʻi ʻole a me ka nui o ka linoleic acid e pale i kēia hoʻololi ʻana (36). ʻAʻole i aʻo ʻia ka hopena o ka DHA haʻahaʻa. Akā ʻōlelo ʻia ka poʻe vegetarian e hoʻokomo i nā kumu maikaʻi o ka linoleic acid i kā lākou ʻai.
Vegetarianism i nā makahiki like ʻole o ke ola.
ʻO ka meaʻai meaʻai vegan a i ʻole lacto-ovo meaʻai meaʻai kūpono no nā pae āpau o ke ola, me ka wā hāpai a me ka lactation. Hoʻokō pū ia i nā pono meaʻai o nā pēpē, nā keiki a me nā ʻōpio a kōkua i ko lākou ulu maʻamau.
Loaʻa ka hemahema o ka meaʻai i ka poʻe me ka ʻai kapu loa. Pono nā keiki vegan a pau i kumu hilinaʻi o ka huaora B12 a, inā he liʻiliʻi ko lākou ʻike ʻana i ka lā, e loaʻa i nā mea hoʻohui huaʻai D a i ʻole nā meaʻai paʻa i ka huaora D. Pono e komo i loko o ka papaʻai nā meaʻai nui i ka calcium, ka hao, a me ka zinc. E ʻai i ka ikehu o nā keiki meaʻai meaʻai e kōkua i ka ʻai pinepine a me nā ʻai liʻiliʻi, a me kekahi mau meaʻai momona a momona. ʻO nā loina maʻamau e pili ana i ka hoʻonui ʻana i ka meaʻai o ka hao, ka huaora D, a me ka hoʻokomo ʻana i nā meaʻai paʻa i loko o ka meaʻai ua like ia no nā pēpē maʻamau a me nā mea ʻai meaʻai.
Ke hiki i ka manawa e hoʻokomo i ka protein i loko o ka meaʻai, hiki i nā pēpē meaʻai ke loaʻa i ka tofu ihi ʻia, ka paʻakai paʻakai, a me nā pī (peeled a mashed). Pono e loa'a i nā keiki hānai hānai ka huaola B12 inā lawa ka 'ai a ka makuahine, a me ka huaora D inā loa'a ka lā.
ʻOi aku ka maʻamau o ka vegetarianism ma waena o nā ʻōpio me nā maʻi ʻai, no laila e makaʻala ka poʻe meaʻai meaʻai i nā ʻōpio i kaohi loa i kā lākou koho meaʻai a hōʻike i nā hōʻailona o ka maʻi ʻai. Eia naʻe, e like me ka ʻikepili o kēia manawa, ʻO ka hele ʻana i ka vegan ʻaʻole ia e alakaʻi i nā pilikia ʻai.. Inā hoʻolālā maikaʻi ʻia ka meaʻai, ʻo ka vegetarianism ke koho kūpono a olakino no nā ʻōpio.
Hoʻokō pū nā meaʻai meaʻai i nā pono o nā mea pāʻani i ka wā hoʻokūkū. Pono e hoʻonui ʻia ka protein no ka mea e hoʻonui ai ka hoʻoikaika kino i ka metabolism amino acid, akā hiki i nā meaʻai meaʻai e uhi ana i nā kumukūʻai ikehu a loaʻa nā kumu protein maikaʻi (e laʻa, nā huahana soy, beans) hiki ke hāʻawi i ka protein āu e pono ai me ka hoʻohana ʻole ʻana i nā meaʻai kūikawā a i ʻole nā meaʻai.
Pono nā mea pāʻani ʻōpio e nānā kūikawā i ka ʻike calorie o ka meaʻai, protein a me ka hao. ʻOi aku paha ka loaʻa ʻana o ka amenorrhea ma mua o ka poʻe haʻuki meaʻai ʻole, ʻoiai ʻaʻole kākoʻo nā haʻawina āpau i kēia ʻike.
ʻO kahi ala e mālama ai i nā pōʻai menstrual maʻamau, ʻo ia ka ʻai ʻana i ka calorie kiʻekiʻe, ka momona kiʻekiʻe, ka meaʻai haʻahaʻa o ka fiber, a hoʻemi i ka ikaika o kāu mau hana. Hiki i ka lacto-ovo vegetarian a me ka meaʻai vegan ke hoʻokō i nā meaʻai a me ka ikehu o nā wahine hāpai. He mea maʻamau ke kaumaha o ke kino o nā keiki hānau hou i hānau ʻia i nā mea ʻai meaʻai maikaʻi.
Pono nā mea hānai hānai a me nā mea hānai hānai i kā lākou meaʻai me ka 2.0 a i ka 2.6 micrograms o ka huaora B12 i kēlā me kēia lā. A inā ʻaʻole ʻike nui ka wahine i ka lā, 10 micrograms o ka huaora D i kēlā me kēia lā. Manaʻo ʻia nā mea hoʻohui folate no nā wahine hāpai a pau, ʻoiai ʻoi aku ka nui o nā meaʻai meaʻai meaʻai ma mua o nā meaʻai meaʻai ʻole.
Hoʻolālā meaʻai
E kōkua nā ʻano ala like ʻole i ka hoʻolālā papa ʻaina e hōʻoia i ka meaʻai kūpono no nā mea ʻai meaʻai. Eia hou, hiki i kēia mau alakaʻi ke kōkua i ka poʻe mea ʻai meaʻai e hoʻolālā i nā meaʻai olakino: * E koho i nā ʻano meaʻai like ʻole, e like me nā kīʻaha holoʻokoʻa, nā mea kanu, nā huaʻai, nā pīni, nā nati, nā ʻanoʻano, ka waiū, a me nā hua manu. * E koho pinepine i nā meaʻai holoʻokoʻa, hoʻomaʻemaʻe ʻole ʻia, a kaupalena i nā meaʻai kiʻekiʻe i ke kō, momona, a me nā meaʻai hoʻomaʻemaʻe loa. * E koho mai nā ʻano huaʻai a me nā mea kanu. * Inā ʻoe e hoʻohana nei i nā huahana holoholona – ka waiū a me nā hua manu – e koho i nā mea momona haʻahaʻa. E kaupalena i ka paʻakai a me nā hua waiu momona momona ʻē aʻe a me nā hua no ka mea he kiʻekiʻe lākou i nā momona momona a no ka mea e hōʻemi lākou i nā meaʻai mea kanu. * Pono nā Vegans e hoʻokomo mau i ka huaʻa B12 i kā lākou ʻai, a me ka huaʻa D inā ua kaupalena ʻia ka lā. * Pono nā kamaliʻi i hānai ʻia mai ka 4-6 mahina wale nō e loaʻa i nā mea hoʻohui hao, a inā i kaupalena ʻia ka lā, e hoʻohui i ka huaora D. Hoʻohui pū kekahi i ka huaora B12 inā ʻaʻole lawa ka ʻai a ka makuahine i kēia huaora. * Mai kaohi i ka momona i ka ai o na keiki malalo o 2 makahiki. A no ke kōkua ʻana i nā keiki nui e loaʻa ka ikehu a me nā meaʻai, e hoʻokomo i nā meaʻai kiʻekiʻe i nā momona unsaturated (e like me nā nati, nā ʻanoʻano, nati a me nā aila hua, avocados, a me nā aila meaʻai) i ka meaʻai.
Piramid meaʻai no ka hoʻolālā ʻana i kahi meaʻai vegan a meaʻai meaʻai
MAKEMAKE, AILA, A ME KA MEA AI e ʻai i ka lole paʻa paʻakikī, ka pata, ka margarine, ka lole salakeke a me ka ʻaila palai.
WAIU, IOGOTA A ME KA PAPA 0-3 ʻai i kēlā me kēia lā ka waiū - 1 kīʻaha yogurt - 1 kīʻaha paʻakai maʻemaʻe - 1/1 * Pono nā mea kanu ʻaʻole hoʻohana i ka waiū, yogurt a me ka paʻakai e koho i nā kumu waiwai nui o ka calcium.
PAI MALOO, NATI, HUA, HUA, A ME KA I'O 2-3 lawelawe i ka lā soy waiu - 1 kīʻaha i hoʻomoʻa ʻia i ka pīni maloʻo a i ʻole ka pī - 1/2 kīʻaha 1 hua manu a i ʻole 2 hua manu keʻokeʻo nati a hua paha - 2 tbsp. tofu a i ʻole tempeh - 1/4 kīʻaha pīkī pīkī - 2 punetēpē
NĀ HOPE 3-5 mau lawelawe i kēlā lā i kēia lā i hoʻolapalapa ʻia a ʻokiʻoki ʻia nā mea kanu maka - 1/2 kīʻaha lau lau maka - 1 kīʻaha
ka hua 2-4 ʻai i kēlā me kēia lā wai wai - 3/4 kīʻaha hua maloʻo - 1/4 kīʻaha ʻokiʻoki, hua maka - 1/2 kīʻaha huaʻai hiki - 1/2 kīʻaha 1 hua liʻiliʻi e like me ka maiʻa, ʻāpala a ʻalani.
BERAINA, KULA, RAIKI, PASTA 6-11 ʻai i kēlā me kēia lā i ka berena - 1 ʻāpana cereals i kuke ʻia - 1/2 kīʻaha laiki paila, pasta, a i ʻole nā palaoa ʻē aʻe - 1/2 kīʻaha hua palaoa - 1/2 kīʻaha
______ Published in Journal of the American Dietetic Association, November 1997, Volume 97, Issue 11 Authors – Virginia K. Messina, MPH, RD, and Kenneth I. Burke, PhD, RD Reviewers – Winston J. Craig, PhD, RD; Johanna Dwyer, DSc, RD; Suzanne Havala, MS, RD, FADA; D. Enette Larson, MS, RD; A. Reed Mangels, PhD, RD, FADA; ʻO ka hui hana meaʻai meaʻai meaʻai meaʻai (Lenore Hodges, PhD, RD; Cyndi Reeser, MPH, RD) Unuhi ʻia i ka ʻōlelo Lūkini e Mikhail Subbotin