ʻIke ʻia nā mea pāʻani hoʻomanawanui i ka ʻai ʻana, ʻoi loa i ka wā o ko lākou mau kiʻekiʻe hoʻomaʻamaʻa (e noʻonoʻo iā Michael Phelps a me kāna ʻai 12000-calorie-per-day e alakaʻi ana i ka ʻOlumepika London). Mahalo paha iā ʻoe ʻo Kate Ziegler, he ʻOlumepika ʻelua manawa a ʻehā mau manawa hoʻokūkū honua, ʻoi aku ka maikaʻi ma nā huaʻai, nā mea kanu, nā kīʻaha, a me nā legumes.
Ua ʻōlelo ʻo Ziegler, 25, ʻo kāna meaʻai vegan e hāʻawi iā ia i ka ikaika hou aʻe ma waena o nā hana. Nīnauele ʻo STACK iā Ziegler e ʻike i ke kumu i hele ai ʻo ia i ka vegan a me ka nui o ka quinoa e pono ai ʻo ia e loaʻa i ka ikehu no nā ʻau a pau āna e ʻau ai i ka wai.
PAPA: He kanaka meaʻai ʻoe. E haʻi mai iā mākou pehea ʻoe i hiki ai i kēia?
Ziegler: Ua ʻai au i ka ʻiʻo no ka manawa lōʻihi loa a ʻaʻole i nānā nui i kaʻu ʻai. I koʻu piha ʻana i koʻu mau makahiki he 20, ua hoʻomaka wau e kālele nui i kaʻu meaʻai. ʻAʻole au i ʻoki i ka ʻai ʻai, ua hoʻohui au i nā huaʻai a me nā mea kanu. Ua hoʻomaka wau e nānā nui i nā huaʻai, nā mea kanu, nā meaʻai mea kanu, a ua maikaʻi koʻu manaʻo. Ma hope o kēlā, hoʻomaka wau e heluhelu e pili ana i nā ʻano meaʻai, nā ʻaoʻao kaiapuni, a manaʻo wau ua hoʻoholo iaʻu. No laila ma kahi o hoʻokahi makahiki a me ka hapa i hala aku nei ua lilo au i mea ʻai meaʻai.
PAPA: Pehea ka hopena o kāu ʻai i kāu hopena?
Ziegler: Ua wikiwiki ʻo ia i kona manawa hoʻōla. Mai ka hoʻomaʻamaʻa a hiki i ka hoʻomaʻamaʻa ʻana, ʻoi aku ka maikaʻi o koʻu manaʻo. Ma mua, ua liʻiliʻi koʻu ikaika, ua luhi mau wau. Ua loaʻa iaʻu ka anemia. Ua ʻike au i koʻu hoʻomaka ʻana e kuke, heluhelu a aʻo hou aʻe e pili ana i ke kuke ʻana i ka meaʻai kūpono no ka hoʻōla ʻana i hoʻomaikaʻi ʻia kaʻu hopena.
PAPA: Ma ke 'ano he 'âlapa 'Olumepika, pa'akikī paha 'oe i ka 'ai 'ana i nā calorie no kāu mau hana a pau?
Ziegler: ʻAʻohe oʻu pilikia i kēia no ka mea nui nā meaʻai i nā meaʻai a me nā calorie. Lawe au i kīʻaha nui o ka quinoa, hoʻohui i ka lentils, ka pī, ka salsa, i kekahi manawa he bele pepa, he ʻano Mekiko. Hoʻohui au i kekahi mea hū meaʻai e hāʻawi i kahi ʻono "cheesy". ʻO ka ʻuala kekahi o kaʻu meaʻai punahele. Nui nā ala e loaʻa ai ka nui o nā calories.
PAPA: ʻAi ʻoe i kahi mea kūikawā ma hope o kāu hoʻomaʻamaʻa?
Ziegler: Aia kekahi laina aʻu e mālama ai - e ʻai i ka mea ʻono iaʻu i kēia lā. (ʻakaʻaka). ʻO kaʻoiaʻiʻo, ma hope o ka hoʻomaʻamaʻa ʻana, ʻai mau wau i nā carbohydrates a me ka protein i ka ratio o 3 a 1. ʻAʻole i kākau ʻia i loko o ka pōhaku, akā ʻo ka mea maʻamau ʻo ia nā carbohydrates e kōkua iaʻu e hoʻopiha i ka glycogen i nalowale iaʻu i loko o ʻekolu hola workout. Hana wau i ka smoothies me nā hua hou a hoʻohui i kahi spinach, hua hau a me ka avocado no ka momona. A i ʻole kahi smoothie me ka protein pea a me nā hua hou. Lawe au i kēia me aʻu e ʻai i loko o 30 mau minuke o kaʻu hana.
PAPA: He aha kāu punahele punahele punahele o ka protein?
Ziegler: Ma waena o kaʻu punahele punahele he mau lentil a me nā pī. ʻAi au i ka nui o nā nati, ka mea waiwai ʻaʻole wale i nā momona, akā i nā protein pū kekahi. Aloha nui au i nā hua, ʻo ia kekahi o kaʻu huahana punahele, hiki iā ʻoe ke hana i kekahi mea me lākou.
PAPA: Ua komo ʻoe i ka hui ʻo Teaming Up 4 Health campaign. He aha kāna pahuhopu?
Ziegler: E hoʻolaha i ka ʻōlelo e pili ana i ke ola olakino a me ka ʻai maikaʻi, pehea e hāʻawi ai ka meaʻai iā ʻoe i ka ikehu, inā he ʻOlumepika ʻoe a i ʻole holo 5K i ke kakahiaka. He mea nui ka meaʻai iā kākou a pau. Eia wau e hōʻike i nā pono o ka ʻai ʻana i ke olakino: nā huaʻai, nā mea kanu, nā kīʻaha piha ʻaʻole hiki iā mākou ke kūʻai mau i ka hale kūʻai.
PAPA: Inā ʻoe e hālāwai me kahi kanaka haʻuki e noʻonoʻo nei e lilo i mea ʻai meaʻai, he aha kāu ʻōlelo aʻo?
Ziegler: Manaʻo wau e hoʻāʻo inā makemake ʻoe. ʻAʻole paha ʻoe e hele loa, malia paha e haʻalele ʻoe i ka ʻiʻo i ka Pōʻakahi a hoʻolohe i kou manaʻo. A laila, liʻiliʻi liʻiliʻi, hiki iā ʻoe ke hoʻonui a hoʻolilo i kou ola. ʻAʻole au e hoʻohuli i kekahi. Ke ʻōlelo nei au, mai nānā i ka meaʻai meaʻai, e nānā iā ia e like me ka hoʻohui ʻana i nā huaʻai a me nā mea kanu i kāu ʻai a hele mai laila.