I kēia lā, ke ulu nei ka hoihoi i ke kaiāulu i ka hopena i ke olakino o ke kaiapuni. Manaʻo nui kekahi i ka hana ʻino i nā holoholona ma nā mahiʻai. Nui nā poʻe ʻē aʻe i makemake nui i ko lākou olakino ponoʻī a me nā loli i hiki ke hana ʻia e hoʻomaikaʻi i ka maikaʻi o ke ola. Ma muli o ia mau noʻonoʻo, ke neʻe nei ka poʻe i kahi meaʻai mea kanu. Ua lilo kekahi o lākou i mea ʻai meaʻai radical, me ka ʻole o nā huahana holoholona a pau mai kā lākou ʻai. Hāʻawi ka meaʻai mea kanu i nā pono olakino hou aʻe? ʻOiai he liʻiliʻi a mamao loa nā haʻawina e pili ana i nā vegans, hōʻike maopopo lākou i kekahi mau mea. No laila, ʻike mākou he ʻoi aku ka wīwī o nā vegans ma mua o nā ʻelele o nā ʻāpana ʻē aʻe, ʻoi aku ka haʻahaʻa o ko lākou koko koko, a me ka ʻike o ka cholesterol a me ka lipoprotein cholesterol haʻahaʻa i loko o ke koko i hoʻohālikelike ʻia me ka lacto-vegetarians, a ʻoi aku ka haʻahaʻa ma mua o nā kānaka. ka mea ʻai i ka ʻiʻo meaʻai (omnivores). Hoʻohui pū kēia mau mea āpau i ka liʻiliʻi o ka hoʻomohala ʻana i ka maʻi cardiovascular. ʻO ke kaumaha haʻahaʻa kekahi e kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa a me ka maʻi diabetes. Hiki ke wehewehe ʻia kēia mau hopena maikaʻi e ka mea ʻoi aku ka kiʻekiʻe o nā meaʻai vegan i ka magnesium, potassium, fiber dietary, vitamin B9, antioxidant vitamins E a me C, a me nā phytochemical e hoʻoikaika i ke olakino. Legumes a me nā mea kanu, nā kīʻaha piha, nā huaʻai a me nā nati - pale kēia mau meaʻai i ke kino mai nā maʻi maʻi nui. Loaʻa pinepine ka poʻe e ʻai i kēia mau meaʻai i ka liʻiliʻi o ka maʻi puʻuwai, ka hahau ʻana, ka maʻi diabetes, osteoporosis, a me kekahi ʻano maʻi maʻi maʻi ma mua o ka poʻe e ʻai liʻiliʻi i nā meaʻai mea kanu. Eia kekahi, ʻo ka ʻai ʻana i nā mea ʻala e like me ka turmeric, ginger, garlic, a me ka ʻakaʻaka kekahi e pale aku i ka maʻi kanesa, ka hahau ʻana, a me ka maʻi puʻuwai. ʻO ka hoʻopau ʻana i ka ʻiʻo mai ka meaʻai ʻaʻole hiki ke alakaʻi i ka emi ʻana o ka momona momona a me ka ʻai ʻana o ka cholesterol inā ʻai ke kanaka i ka nui o ka waiū, hua a me ka paʻakai. Eia nō naʻe, inā ʻoe e ʻai i nā huahana waiu momona haʻahaʻa a me nā hua keʻokeʻo (me ka ʻole o ka yolk), e hoʻemi nui ʻia kāu ʻai ʻana i ka momona momona a me ka cholesterol. Hoʻopili ʻia ka ʻai ʻana i ka waiu me ka pilikia o ka hoʻomohala ʻana i ka listeriosis a me salmonellosis, a me nā allergies i hoʻokumu ʻia e ka protein waiū a me nā koena antibiotic i ka waiū. Hoʻopili pū ka hoʻohana ʻana i nā hua me ka salmonellosis. ʻO nā wāhineʻelemakule, nā wāhine hāpai a me nā kamaliʻi, ua pilikia loa i kēiaʻano, ma muli o ka nāwaliwali o ka palekana. Aia kekahi mau hemahema i ka ʻai vegan? Piʻi mau nā nīnau e pili ana i ka ʻai ʻana i ka huaora D, ka calcium a me ka pilikia e pili ana i ka haki ʻana o ka iwi i nā vegans. ʻO ka wehe ʻana i nā huahana dairy mai ka meaʻai ʻo ia ka mea e hoʻopau ʻia kahi kumu maikaʻi o ka calcium mai ka ʻai. Eia nō naʻe, he mea maʻalahi i ka poʻe vegan ke loaʻa ka nui o ka calcium i kēlā me kēia lā ma o ka ʻai ʻana i nā lau lau ʻōmaʻomaʻo ʻeleʻele (e like me Brussels sprouts, bok choy, a me broccoli), nā ʻalani waiwai nui o ka huaora a me nā ʻāpala, soybeans, a me ka raiki. ʻO ka tofu, ka ʻalani, ka tahini, ka fiku, a me ka ʻuala e hāʻawi i ke kino i ka nui o ka calcium. Ua ʻike ʻia kahi noiʻi UK nui ʻaʻole maʻamau ka haʻihaʻi iwi maʻamau i waena o nā vegans, inā lākou e ʻai ʻoi aku ma mua o 525mg o ka calcium i kēlā me kēia lā. Ma waho aʻe o ka calcium, ʻo nā mea ʻē aʻe o ka meaʻai mea kanu i manaʻo ʻia e pale i ke olakino o ka iwi, ʻo ia ka potassium, vitamina K, a me ka magnesium, i loaʻa i loko o nā mea kanu ʻai e like me thyme, sage, a me ka rosemary.
ʻO nā mea kanu waiwai i ka magnesium a me ka potassium kahi kumu o ke koena alkaline e pale ai i nā iwi mai ka ʻeha. He mea koʻikoʻi kēia koena alkaline no nā puʻupaʻa i loko o ke kino ʻelemakule, kahi paʻakikī e komo i ka waika nui. ʻO nā lau lau i waiwai i ka vitamina K e hoʻoikaika i ka hoʻokumu ʻana o osteocalcin, kahi protein iwi nui. ʻO nā wāhine e ʻai ana i ka nui o ka huaora K (nā lau ʻōmaʻomaʻo ma ka liʻiliʻi hoʻokahi manawa i ka lā) he 45% ka emi ʻana o ka ʻeha o ka ʻūhā i hoʻohālikelike ʻia me nā wahine e ʻai haʻahaʻa i ka huaʻai K (ka poʻe e ʻai i nā lau ʻōmaʻomaʻo liʻiliʻi ma mua o hoʻokahi manawa. pule). He mea kōkua nui ʻo Soy i ka wā e pili ana i ka nalo ʻana o ka minerala iwi, ʻoi loa i nā wahine post-menopausal. ʻO nā isoflavones i loko o ka soy ke kōkua nui i ke kaʻina hana o ka iwi a pale i ko lākou luku ʻana. ʻElua mau lawelawe soy i ka lā e hāʻawi i nā pono maikaʻi loa. ʻO ka Vitamin D, pono no ka metabolism calcium, hiki ke loaʻa mai nā cereal paʻa, margarine a me nā mea inu soy. I ka hoʻoilo, he mea nui ka ʻai ʻana i nā meaʻai momona i ka vitamina D, no ka mea, i ka hoʻoilo, hoʻohui ke kino i kahi liʻiliʻi o kēia vitamina (a ʻaʻole loa). He pilikia ka nele i ka hao no nā mea a pau, ʻoi aku ka nui o nā wahine hānau keiki. ʻAʻole pili ka haʻalele ʻana mai ka ʻai ʻana i nā huahana waiu i ka ʻike o ka hao i loko o ke kino, no ka mea, ʻo ka waiū kahi kumu maikaʻi loa o ka hao. Eia kekahi, ʻo ka hao i loko o nā hua manu ʻaʻole i komo maikaʻi ʻia e ke kino. No laila, ʻaʻole ʻoi aku ka nui o ka vegan i ka nele o ka hao ma mua o ka lacto-vegetarian. ʻO ka pilikia nui o ka ʻai ʻana i nā meaʻai mea kanu wale nō ʻo ia ka huaora B12. ʻOiai ʻo ka ʻiʻo, ka waiū a me nā hua i loaʻa ka nui o kēia vitamina, ʻaʻole loaʻa i nā mea kanu. ʻO ka nele o ka Vitamin B12 hiki ke alakaʻi i nā hopena koʻikoʻi e like me ka dementia praecox, ka maʻi hoʻonohonoho ʻana, ka poina, ka maʻi ʻōnaehana nerve, ka nalowale o ka hoʻomanaʻo, ka disorientation, ka hiki ʻole ke noʻonoʻo a me ka hiki ʻole ke kaulike ke hele. Pono ka poʻe Vegan e ʻai i nā meaʻai i hoʻopaʻa ʻia me ka huaʻa B12 i kēlā me kēia lā - nā mea inu soy a me nā laiki, nā cereals a me nā analogues ʻiʻo. He mea nui e heluhelu i nā lepili i mea e lawa ai ʻoe i kēia mau meaʻai. ʻO ka ʻoiaʻiʻo, pono e ʻai nā kānaka a pau he 12 mau makahiki a ʻoi aku ka nui o ka huaora B12 no ka mea ʻaʻole i lawa ka ʻakika i ko lākou ʻōpū e komo i ka huaora B3 mai nā huahana holoholona. He mea nui ka loaʻa ʻana o nā momona momona omega-XNUMX kaulahao lōʻihi no ka olakino cardiovascular, lolo, a me ka ʻike. He iʻa ke kumu o nā ʻakika momona, akā i kēia mau lā, hiki i nā mea ʻai meaʻai ke loaʻa ka docosahexaenoic acid mai ka limu. Eia kekahi, hiki i ke kino ke hoʻololi i ka waikawa alpha-linolenic i ka waikawa docosahexaenoic, ʻoiai he hana kūpono ʻole kēia.
Hiki ke loaʻa ka waikawa alpha-linolenic mai nā mea kanu like ʻole, e like me ka flaxseeds, canola oil, walnuts, tofu, soy drinks. Ma ke koho pono ʻana i nā meaʻai, hiki i ka mea ʻai meaʻai ke hoʻopau i nā huahana holoholona a pau mai kāna ʻai a ʻai mau. ʻO nā koho meaʻai maikaʻi ʻole ke alakaʻi i kekahi hemahema o nā meaʻai, kahi e pōʻino ai ke olakino. ʻO ka meaʻai mea kanu e hoʻemi i ka pilikia o nā pilikia pili makahiki e like me ke kaumaha nui, ke koko kiʻekiʻe, a me ka maʻi cardiovascular.