Ua hoʻopau lōʻihi ʻo Vegetarianism i kahi ʻano kaulana wale nō. ʻIke kēlā me kēia i kā lākou keu pono i ka pale ʻana i kaʻiʻo, e hoʻomaopopo ana i nā loli i ke olakino. ʻAʻole maʻalahi ka hāʻawi ʻana i kaʻiʻo e like me ka mea i ka nānā mua ʻana. A pinepine i ka hoʻololi ʻana i kēlā ʻano papaʻai, hana hewa hewa ʻia e hoʻopilikia ai i ke kaʻina hana.
- Papa kuhikuhi ma mua
ʻO ka ʻiʻo ke kumu nui o ka protein, a hewa maoli ia e kāpae wale i kaʻiʻo mai ka papaʻai me ka ʻole o ka hoʻoponopono ʻana i ka hemahema o kēia mea. Me ka nalo ʻana o ka ʻiʻo, lilo pū kekahi o nā huaora, pono e hoʻopiha hou ʻia ka lako. Ke hōʻole ʻana i ka ʻiʻo, hoʻokomo i ka lentil, avocados, buckwheat, nā nati, asparagus, spinach i kāu papaʻai.
- Mea pani hakahaka
ʻO ka pinepine, ua hoʻololi ʻia ka ʻiʻo me ka nui o ka soy - vegetarian sausages, dumplings a me nā huahana semi-finished. Manaʻo wale nā kauka i kēia mau meaʻai i kekahi manawa e hoʻohui i nā ʻano like ʻole i ka meaʻai meaʻai, akā ʻaʻole ma ke kumu mau.
- Nui ka paʻakai
ʻO ke kī he kumu ia o ka protein a ka poʻe mea ʻai meaʻai e hoʻāʻo e pani me ka nalowale o nā huahana ʻiʻo. ʻO ke kīʻaha, ʻoiaʻiʻo, he huahana olakino, akā i ka manawa like he momona a kiʻekiʻe-calorie. He hua waiu ka paʻakai, ʻaʻole i pane pono nā mea ola a pau i ka protein waiū. No laila, ʻo ka hoʻohana nui ʻana i ka paʻakai hiki ke hoʻonāukiuki i ka ʻāpana digestive.
- Mea ʻai Vegetarian
Ma muli o ke koi kiʻekiʻe, ua ʻike ʻia nā ʻano huahana like ʻole ma ka mākeke i kūpono no ka papa ʻaina meaʻai. Ma ke ʻano o ke kumukūʻai, ʻoi aku ka kiʻekiʻe o ia mau huahana kūikawā ma mua o ke kumukūʻai o nā huahana maʻamau - pasta, cereals, hua, huaʻai, hua manu a me ka waiū - ke kumu o ka meaʻai meaʻai.
- Ka nele o nā mea kanu
Ke hoʻololi nei i kahi papa kuhikuhi mea ʻai, pono ʻoe e noʻonoʻo aia he 2 mau manawa hou aku i ka papaʻai. ʻO ka manawa pinepine, ʻoiai me ka papaʻai like, kakaikahi o mākou e ʻai i nā mea kanu i lawa ka nui, a inā hōʻole mākou i kaʻiʻo, aia kahi hemahema nui o nā wikamina.