ʻOiai inā ʻoe e hoʻolilo i kou ola holoʻokoʻa, mai ka wā ʻōpio, i ka meaʻai vegan, haʻalele loa i ka ʻiʻo a me nā huahana waiu, ʻaʻole pili kēia i ke olakino iwi a hiki i ka wā ʻelemakule - ua hiki mai nā ʻepekema Western i nā hopena i manaʻo ʻole ʻia ma muli o kahi noiʻi o ʻoi aku ma mua o 200 wahine, vegans a me non-vegans.
Ua hoʻohālikelike ka poʻe ʻepekema i nā hopena o ka hoʻāʻo ʻana o ka iwi ma waena o nā nuns Buddhist e hahai ana i ka meaʻai vegan koʻikoʻi a me nā wahine maʻamau a ʻike lākou ua aneane like lākou. ʻIke ʻia ʻo nā wahine i noho i ko lākou ola a pau i ka monastery i ʻai i ka meaʻai i ʻoi aku ka ʻilihune (manaʻo nā ʻepekema ʻelua mau manawa) i loko o ka protein, calcium a me ka hao, akā ʻaʻole i pili kēia i ko lākou olakino ma kekahi ʻano.
Ua hiki mai ka poʻe noiʻi i ka hopena kupaianaha ʻaʻole ʻo ka nui o ka intake e pili ana i ka ʻai ʻana o ke kino i nā meaʻai, akā ʻo nā kumu pū kekahi: ʻaʻole hiki ke komo like nā meaʻai mai nā kumu like ʻole. Ua manaʻo ʻia hoʻi ʻo ka nui o nā meaʻai i ʻike ʻia i loko o ka meaʻai maʻamau o ke Komohana he mea liʻiliʻi loa ka digestible, ma muli paha o nā kūʻē ʻai meaʻai ʻaʻole i ʻike ʻia.
A hiki i kēia manawa, ua manaʻo ʻia ʻo ka poʻe ʻai meaʻai a me nā vegans ka pilikia o ka loaʻa ʻole ʻana o kekahi mau mea pono i loaʻa maʻalahi i ka poʻe ʻai ʻiʻo mai ka ʻiʻo: ʻoi aku ka nui o ka calcium, ka huaʻa B12, ka hao, a ma kahi liʻiliʻi, ka protein.
Inā hiki ke noʻonoʻo ʻia ka pilikia me ka protein i ka makemake o nā vegans - no ka mea. ʻO ka poʻe kūʻē paʻa loa i ka haʻalele ʻana i ka ʻai ʻiʻo e ʻae ana he hiki i nā nati, legumes, soy a me nā meaʻai vegan ʻē aʻe ke lawa i nā kumu protein - ʻaʻole maopopo loa ka ʻoki ʻana o ka calcium a me ka hao.
ʻO ka ʻoiaʻiʻo, ʻo ka nui o nā vegans e pili ana i ka anemia - akā ʻaʻole no ka mea ʻaʻole ʻae ka meaʻai mea kanu iā ʻoe e loaʻa i ka nui o nā meaʻai, ʻoi aku ka hao. ʻAʻole, ʻo ka manaʻo ma ʻaneʻi, e like me ka poʻe ʻepekema, ʻo ka haʻahaʻa haʻahaʻa o ka poʻe e pili ana i nā kumu waiwai ʻē aʻe - ma hope o nā mea a pau, he nui ka nui o nā "hoʻohuli hou" vegans i hoʻohana e ʻai e like me nā mea ʻē aʻe, me ka nui o ka ʻiʻo, a laila maʻalahi. ua kāpae ʻia kāna lawe ʻana.
Hōʻike ka poʻe akamai i ka hilinaʻi nui ʻana o ka mea maʻamau i nā huahana waiu no ka loaʻa ʻana o ka calcium a me ka ʻiʻo no ka B12 a me ka hao. Inā ho'ōki wale ʻoe i ka ʻai ʻana i kēia mau meaʻai me ka ʻole o ka hoʻololi ʻana iā lākou me nā kumu vegan lawa, a laila aia ka pilikia o ka hemahema o ka meaʻai. I nā huaʻōlelo ʻē aʻe, ʻo ka vegan olakino he vegan akamai a ʻike.
Manaʻo nā kauka hiki ke lilo ka calcium a me ka hao i ka pōʻino loa i nā wahine ma mua o 30 mau makahiki a ʻoi loa i ka wā menopause. ʻAʻole kēia pilikia no nā mea ʻai meaʻai, akā no nā kānaka āpau. Ma hope o ke 30 o ka makahiki, ʻaʻole hiki i ke kino ke komo i ka calcium e like me ka wā ma mua, a inā ʻaʻole ʻoe e hoʻololi i kāu meaʻai no ka nui o ia mea, hiki i nā hopena maikaʻi ʻole i ke olakino, me nā iwi. ʻO nā pae o ka hormone estrogen, ka mea mālama i ka iwi iwi, hāʻule nui i ka wā menopause, hiki ke hoʻonui i ke kūlana.
Eia naʻe, e like me ke aʻo ʻana, ʻaʻohe kānāwai me ka ʻole. Inā ʻaʻole lawa ka calcium i nā poʻe ʻelemakule, ka poʻe i noho i kahi meaʻai vegan liʻiliʻi i ko lākou ola a pau a ʻaʻole hoʻohana i nā mea hoʻohui meaʻai kūikawā, a ʻoi aku ka ikaika o ko lākou mau iwi e like me nā wahine ʻEulopa e ʻai nei i ka ʻiʻo, a laila ma kahi o ka manaʻo kūlike. ua komo hewa ka ʻepekema o ka wā i hala!
ʻAʻole i noʻonoʻo ka poʻe ʻepekema i ka hana ʻana o nā vegans i ka calcium a me ka hao, a i kēia manawa ua manaʻo wale ʻia e hiki i ke kino ke hoʻololi i nā mea meaʻai e hoʻomoʻa maikaʻi i kēia mau meaʻai mai nā kumu ʻilihune. Pono e hoʻāʻo maikaʻi ʻia kēlā kuhiakau, akā wehewehe maʻamau i ke ʻano o ka ʻai liʻiliʻi o ka meaʻai vegan wale nō e mālama i ke olakino maikaʻi a hiki i nā wahine ʻelemakule - ʻo ia hoʻi ka poʻe i pilikia.