He inoa maikaʻi ʻole ka ʻai meaʻai - ua manaʻo ʻia he haʻahaʻa ka waiwai o ka meaʻai. Eia nō naʻe, inā hoʻohana ʻoe i nā hola he nui i loko o ka hale haʻuki, lilo ka ʻai meaʻai i mea pono o kāu meaʻai no ka mea e hoʻopau ai i kou kino ma mua o ka hoʻomaʻamaʻa ʻana a kōkua i ka hoʻōla ma hope.
ʻO nā meaʻai ʻai ke kumu wikiwiki o ka wahie no kou kino i ka wā hoʻomaʻamaʻa, no laila he aha a me ka wā āu e ʻai ai ka mea nui. A inā ʻoe e ʻai ana i ka vegan, hiki i nā mea ʻai ʻai āu e koho ai ke hoʻoikaika nui i ke ʻano o kāu hana ma ka hale haʻuki…a me kou manaʻo i ka lā ma hope o kāu hoʻomaʻamaʻa.
Eia nā ʻōlelo aʻoaʻo ʻekolu no ka poʻe haʻuki vegan e pili ana i ka ʻai ʻana ma mua a ma hope o ka hoʻoikaika kino.
Pāʻina ma mua o ka hoʻoikaika kino
ʻO ke kumu o kāu ʻai ʻai ma mua o ka hoʻomaʻamaʻa ʻana he mau kalapona paʻakikī e hāʻawi iā ʻoe i ka ikehu e holo ai i ka mile keu a i ʻole e lawe i kahi ʻē aʻe. Akā, hiki ke kaumaha ke kalapona, a paipai ʻia ka poʻe haʻuki e koho i nā kaʻa māmā ʻaʻole e hoʻoulu ʻia ka ʻōpū a me ka lethargy. ʻO nā hiʻohiʻona maikaʻi o nā haʻahaʻa māmā he maiʻa, lā, a me nā ʻāpala.
He mea nui e noʻonoʻo e pili ana i ka manawa ma waena o kahi ʻai a me kahi hoʻomaʻamaʻa. Inā ʻoe e ʻai meaʻai ma mua o kou hele ʻana i ka hale haʻuki, e koho i ka huaʻai. A inā loaʻa iā ʻoe ma mua o hoʻokahi hola ma mua o kāu hoʻomaʻamaʻa ʻana, e koho i nā meaʻai hoʻopiha piha e like me ka oats a me nā nati e hāʻawi i kahi kumu o ka ikaika no kou kino hana.
ʻO ka nūhou maikaʻi, ma ke ala, ʻoi aku ka maʻalahi o nā ʻano mea kanu mea kanu i ka ʻeli ʻana ma mua o ka protein holoholona, e hāʻawi ana i nā vegans i mea maikaʻi i ka wā e hiki mai ana i ka ʻai ʻana ma mua o ka workout. ʻO nā lau lau ʻōmaʻomaʻo e like me ka spinach a me ka letus romaine he maʻalahi ke ʻeli a hāʻawi i ka ikehu maʻemaʻe i kou kino. A no ka pale ʻana i ke kaumaha, e pale i nā meaʻai momona ma mua o kāu hoʻomaʻamaʻa.
ʻO kekahi meaʻai maikaʻi ʻē aʻe ma mua o ka hoʻomaʻamaʻa ʻana he cherries maloʻo, no ka mea, he kumu maikaʻi ia o nā carbohydrates e hoʻonui ai i ka ikehu a me nā antioxidants hoʻemi i ka mumū. ʻO ka maiʻa ke kōkua i ka pale ʻana i ka luhi a me ka ʻeha o ka ʻiʻo, ʻoiai ʻo vegan yogurt me nā hua he kumu nui ia o ka protein a me nā antioxidants.
No ka hoʻopau ʻana i kou make wai ma mua o kāu hoʻomaʻamaʻa, e lawe pū me ʻoe i kahi ʻōmole wai niu e kōkua i kou kino e noho wai, mālama i nā pae electrolyte, a hakakā i ka luhi.
Hoʻokahi wale nō hola a ʻelua paha kāu ma mua a ma hope o kāu hoʻomaʻamaʻa ʻana, no laila e hoʻomākaukau i kāu mau meaʻai ma mua o ka manawa a lawe pū me ʻoe. Pono e hoʻohana ʻia kēia manawa no ka hoʻihoʻi ʻana i ke koena o ka ikehu, hoʻoponopono i ka insulin a hoʻopiha i nā ʻakika i loko o ke kino. Hōʻike ka noiʻi ʻana i ka ʻai ʻana i ka nui o nā meaʻai i ka manawa kūpono ke kōkua i ka hoʻoponopono ʻana i nā ʻiʻo i pohō a hoʻopiha i nā waihona ikehu, kahi e loaʻa ai ka hopena maikaʻi i ka hana a me ke ʻano o ke kino.
Pāʻina ma hope o ka hoʻoikaika kino
He nui ka poʻe kānalua i ka ʻai ʻana ma hope o ka hoʻomaʻamaʻa ʻana no ka mea, ʻo ka ʻai ʻana i nā calorie ma hope koke o ka hoʻolei ʻia ʻana he mea kūʻē. Eia nō naʻe, ʻoi aku ka maikaʻi o ka ʻai ʻana i loko o hoʻokahi hola o ka hoʻomaʻamaʻa maikaʻi. Manaʻo ʻia ma hope koke o ka hoʻomaʻamaʻa ʻana, pono ʻoe e hoʻopiha i ka hāʻawi ʻana i nā meaʻai i loko o ke kino, e kōkua i ka hoʻihoʻi ʻana a hoʻōla hou i nā ʻiʻo overworked. I mea e pale aku ai i ka luhi o ka ʻiʻo, e ʻai i ka ʻai 15-30 mau minuke ma hope o kāu hoʻomaʻamaʻa. ʻO ka lōʻihi o kou hoʻopaneʻe ʻana i ka hoʻopiha ʻana i nā hale kūʻai meaʻai o kou kino, ʻoi aku ka lōʻihi o ka manawa e ola ai kou mau ʻiʻo.
ʻO kahi hui maikaʻi o nā protein a me nā haʻahaʻa he mea kūpono ma ʻaneʻi, e like me kā kāloti me ka hummus, nā pīni keʻokeʻo i kālua ʻia, kahi hui ʻana o nā ʻalemona holoʻokoʻa a me nā ʻanoʻano paukena. ʻO kahi koho meaʻai wikiwiki a maʻalahi hoʻi ka lulu protein me ka pauka protein vegan. A inā loaʻa iā ʻoe ka manawa e kuke ai, e hana i ka salakeke anu me ka broccoli, ka laiki hihiu a me ka edamame no ka ʻai ʻai ma hope o ka hoʻomaʻamaʻa. ʻO nā kumu protein Vegan e like me tofu, tempeh, a me ka seitan he mea maikaʻi nō hoʻi no ka meaʻai ma hope o ka hoʻomaʻamaʻa.
ʻAi ʻai
ʻAʻole pono ke olakino a maikaʻi paha ka meaʻai ʻai ʻole i ke kino. ʻO ka ʻoiaʻiʻo, pono e pale ʻia kekahi mau mea kanu no ka mea kaumaha lākou iā ʻoe me ka momona i makemake ʻole ʻia a me nā calorie ʻole me ka ʻole o ka protein a me nā haʻahaʻa e pono ai kou kino. Hāʻule nā ʻāpana vegan a me nā muffins i kēia ʻāpana, e like me ka pasta keʻokeʻo a me ka laiki. Eia kekahi, ʻaneʻane e pale ʻia nā meaʻai vegan maloʻo a pau i loko o lākou nā mea mālama ʻino e paʻakikī i ke kino ke hana. Pono ʻoe e hōʻalo i nā pahu granola i hoʻopaʻa ʻia, ʻoiai he mea maʻalahi ke ʻai ʻana, aia i loko o ke kō, kahi e hoʻonui ai i ka ikehu no ka wā pōkole.
Hiki ke kōkua kēia mau ʻōlelo aʻoaʻo no nā vegan a pau, akā no ka poʻe e pāʻani ana i nā haʻuki a hoʻolilo i ka manawa nui i ka hana ikaika i ka hale haʻuki.