Kūkākūkā Kūkākūkā me ka mea Nutritionist Brenda Davis
I ka wā e pili ana i nā pēpē vegan a me nā kamaliʻi, nānā ʻia kāna ihu holo. Manaʻo ka poʻe he nui nā keiki e pono ai nā huahana holoholona i mea e ulu ai a ulu pono.
Inā ʻaʻole maikaʻi ke keiki i ka ʻai meaʻai meaʻai, ʻōlelo koke ke kauka, ʻohana a me nā hoaaloha, "Ua haʻi aku wau iā ʻoe." Inā he makua vegan ʻoe, e kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e hōʻoia i kāu keiki liʻiliʻi nā mea e pono ai e lilo i keiki olakino a hauʻoli.
E hōʻoia i ka loaʻa ʻana o nā calorie i kāu pēpē. ʻO nā meaʻai Vegan he haʻahaʻa i ka momona. ʻOiai he mea maikaʻi loa ia no ka pale ʻana i nā maʻi, ʻaʻole ia e hoʻoikaika i ka ulu a me ka ulu ʻana. ʻAʻole ia he ʻoiaʻiʻo ʻaʻole kūpono ka meaʻai vegan no nā pēpē a me nā kamaliʻi. ʻO ia wale nō ka mea i ka wā e hoʻolālā ai i ka meaʻai o nā keiki liʻiliʻi, ʻo ka ulu ʻana a me ka ulu ʻana ka mea nui i ka helu hoʻokahi, a he kiʻekiʻe ka caloric o ka meaʻai.
Hāʻawi i ʻekolu ʻai i ka lā a me nā ʻai ʻai ma waena o ka ʻai.
E hōʻoia i ka loaʻa ʻana o ka wai i kāu pēpē i ka wā ʻai (a ma waena o ka ʻai). E hoʻonui i ka calorie ma kahi e hiki ai (no ka laʻana, e hoʻohui i nā meaʻai i nā mea kanu, ka pata nut a i ʻole ka avocado i ka smoothies, jam ma ka berena, etc.).
E hoʻoholo i ka 40 a 50 ka nui o kāu mau calorie e hele mai mai ka momona.
He mea ʻē ia, akā e hoʻomanaʻo, ma kahi o 50 pakeneka o nā calorie i ka waiū umauma he momona. Pono ka hapa nui o kou momona mai nā meaʻai momona i nā momona monounsaturated e like me ka pata nut a me nā avocados. Pono e hāʻawi i ka nui o nā huahana i loaʻa nā momona momona koʻikoʻi.
Loaʻa nā koho maikaʻi loa:
He meaʻai kūpono ʻo Tofu no nā kamaliʻi liʻiliʻi, waiwai i ka protein a me ka momona, a me nā meaʻai ʻē aʻe, akā haʻahaʻa ka fiber. E hoʻohana i ka smoothies, sandwiches, soups, stews, berena, pies a me nā mea ʻono.
Hiki ke hoʻohana ʻia ka waiu soy momona piha a paʻa i mea inu a i ka kuke ʻana. ʻO ka pahuhopu ka hāʻawi ʻana i kāu pēpē ma ka liʻiliʻi he 20 auneke waiu i ka lā.
Hiki i nā hua a me nā ʻanoʻano ke kumu e ʻoki ai i nā keiki liʻiliʻi, no laila hiki iā ʻoe ke hoʻohui i ka pata nut i ka cream. Hiki ke hoʻohui ʻia ka ʻai a me ka pauka hua i nā ʻuala a me nā paila no nā pancakes a me nā pastries.
ʻO nā avocados kahi hale kūʻai o nā momona, nā calorie a me nā meaʻai. E hoʻohui iā lākou i nā salakeke, nā puddings a me nā kīʻaha ʻaoʻao.
E kaupalena i kāu ʻai fiber.
Hoʻopiha ka fiber i ka ʻōpū a hiki ke hoʻemi i ka nui o ka calorie. E hōʻole i ka hoʻohui ʻana i nā kumu fiber concentrated e like me ka palaoa palaoa i kāu ʻai. E hoʻohana i ka palaoa palaoa i hoʻomaʻemaʻe ʻia e hoʻonui i ke kaumaha o ke pēpē. Pono e hoʻokomo ʻia nā kīʻaha holoʻokoʻa i ka meaʻai e hoʻonui ai i ka lawe ʻana i nā huaora a me nā minela.
Hāʻawi i kāu pēpē i ka ʻai me ka liʻiliʻi o 25 grams o ka protein i kēlā me kēia lā.
ʻO ka lawa ʻole o ka protein hiki ke hoʻopilikia i ka ulu a me ka ulu ʻana o ke pēpē. ʻO ka waiū soy (20 grams) e hāʻawi i kahi 15 grams o ka protein. Hoʻokahi ʻāpana tofu a hiki i ka 10 grams. ʻO kahi ʻāpana berena he 2 a 3 mau kalama o ka protein. No laila, ʻaʻole pilikia ka loaʻa ʻana o ka protein inā lawa ka calorie.
E makaʻala i ka hao a me ka zinc o kāu pēpē. He mea nui kēia mau meaʻai no ka ulu a me ka ulu. ʻO ka nele o ka hao ka pilikia maʻamau i nā keiki liʻiliʻi. ʻO nā kīʻaha hao, nā legumes, tofu, nā nati, nā ʻanoʻano, nā hua maloʻo nā koho maikaʻi no ka meaʻai pēpē. Hiki i ka nele o ka zinc ke hoʻolohi i ka ulu a hoʻohaʻahaʻa i ka pale ʻana i nā keiki. ʻO nā kumu maikaʻi o ka zinc he legumes, nati, a me nā hua.
Mai poina e pili ana i ka huaora B 12! ʻAʻohe o mākou kumu kumu lāʻau hilinaʻi o ka huaora B 12. E hoʻohana i nā mea hoʻohui a i ʻole nā meaʻai paʻa. ʻO ka nele o ka huaora B 12 hiki ke alakaʻi i ka ʻiʻo atrophy a me ka pōʻino o ka lolo.
E hōʻoia i ka lawa ʻana o ka calcium a me ka huaʻa D.
Pono ka calcium a me ka huaora D no ka ulu ʻana i nā iwi. Aia kēia mau meaʻai ʻelua i nā meaʻai paʻa. ʻO nā kumu maikaʻi ʻē aʻe o ka calcium ʻo nā lau ʻōmaʻomaʻo, nā ʻalemona, nā legumes, a me ka raiki.
Mea hoʻolulu pēpē: 1,5 kīʻaha strawberries 1 maiʻa 1-2 puna koko 2 punetēkē aila ʻaila flax 3-5 kīʻaha nut butter (cashew a ʻalemona) 2-3 puna wai ʻalani a i ʻole wai hou e like me ke kāloti 2 punetēkē waiu soy paʻa 1/8-1 /4 avocado
E noho kāu keiki ma ka noho ma ka ʻaoʻao a e kōkua iā ʻoe e hoʻolei i nā meaʻai i loko o ka blender a kaomi i ke pihi. Hoʻohui a maʻemaʻe. Loaʻa i ʻelua mau lawelawe. No ka lawelawe ʻana: 336 kaloli, 7g protein, 40g mau kalapona, 19g momona.
No kahi keiki liʻiliʻi mai hoʻokahi a ʻekolu mau makahiki, ʻo ka lawelawe ʻana i kēia lulu e hāʻawi ma kahi o:
ʻO 100 ka nui o ka waiwai o kēlā me kēia lā o ka magnesium, folic acid, vitamina C a me omega-3 fatty acids. ʻOi aku ma mua o 66 pakeneka o ka pono no ke keleawe a me ka pālolo. ʻOi aku ma mua o 50 ka nui o ka pyridoxine a me ka zinc. 42 pākēneka protein. 25 pakeneka o nā calorie pono a me ka selenium. 20 pakeneka o ka hao e pono ai.