Ua hōʻike mua nā haʻawina he nui e hiki i ka veganism ke hoʻopakele iā mākou mai nā maʻi maʻi e like me ka maʻi diabetes type 2. Ma waho aʻe o nā pōmaikaʻi olakino o ka meaʻai vegan, ʻo ke ʻano ola vegan ʻino ʻole e pili ana i ke aloha no nā holoholona a me ka hoʻokō ʻana i ka hoʻopaʻa ʻana i ka pōʻino o ke kaiapuni he hopena maikaʻi loa i ko mākou ʻano iho.
Akā ʻoiai ʻo ka veganism ka mea maikaʻi loa i nā meaʻai āpau, ʻo ka ʻai ʻana i ka meaʻai mea kanu ʻaʻole ia he XNUMX% hōʻoia o ke olakino! Aia kekahi mau pitfalls ma ke ala, ʻo ka poʻe i lilo i vegan no hoʻokahi makahiki ʻoi aʻe e hālāwai ai i kekahi manawa.
Hōʻike ka poʻe loea i nā hewa olakino vegan maʻamau 4 e pale ʻia i ʻole e paʻakikī i kou ola.
1. E noʻonoʻo ʻaʻole loaʻa ka maʻi Vegan
I nā makahiki 1970, ua loaʻa kahi hanana hoʻonaʻauao ma ka honua o ka haʻuki. ʻO ka mea kākau puke kūʻai maikaʻi loa a me ka mea holo marathon ʻo Jim Fix, ma 52, hāʻule koke i ka make i kāna holo ʻana i kēlā me kēia lā. E like me ka mea i hōʻike ʻia e ka autopsy, ua make ka mea pāʻani no ka holomua o ka naʻau. I ka manawa like, ua ʻōlelo pinepine ʻo Fix hiki iā ia ke ʻai i kāna mea makemake - ʻaʻole no ka mea ʻole kona holo ʻana i nā mile he nui i kona ola.
Hiki i nā Vegan ke hāʻule i ka pahele like. ʻO nā haʻahaʻa haʻahaʻa o ka maʻi maʻi maʻi i nā vegans ʻaʻole ia he manaʻo ʻaʻole lākou i waho o ka wahi pilikia! Hiki i nā Vegans ke hoʻomohala i nā maʻi e like me ke kanesa, ka maʻi puʻuwai, ka maʻi diabetes, dementia, a me nā maʻi koʻikoʻi ʻē aʻe. Eia kekahi, ʻo ka hapa nui o ka poʻe vegan i kēia manawa ua ʻai i ka ʻiʻo no nā makahiki he nui ma mua, ʻo ia hoʻi, ua ʻike mua ʻia kekahi mau maʻi i loko o ko lākou kino. E like me nā mea ʻē aʻe, pono nā vegans e hana i nā hoʻokolohua maʻamau a me nā diagnostics i mea e ʻike ai i ke alo o nā maʻi i ka manawa a pale i ko lākou ulu ʻana.
He mea nui nō hoʻi e hoʻomanaʻo ʻaʻole e mālama ka meaʻai vegan iā ʻoe inā e ʻai ʻoe i nā meaʻai i hana ʻia he kiʻekiʻe i ka aila, nā momona trans, nā kō, a me ka paʻakai.
2. Mai pili i ke ola kino
ʻO nā meaʻai kūlohelohe a me nā mea kanu, nā aila haʻahaʻa he mau koho olakino maikaʻi loa, akā he ʻāpana wale nō ia o ka hoʻolālā ola olakino.
Pono ka poʻe Vegan e nānā e noho olakino e hoʻonui i ka hoʻoikaika kino i kā lākou papa hana, a me ka hoʻōki ʻana i ka puhi ʻana.
ʻO ka hiamoe maʻamau 8-hola i ka pō e hoʻemi nui i ka pilikia o ka ulu ʻana i ka maʻi puʻuwai i hoʻohālikelike ʻia me ka poʻe e hiamoe ana ma lalo o 5 mau hola.
Hiki i kāu mau hoʻoikaika ʻana e pili i ka meaʻai vegan maikaʻi ke hoʻonāukiuki i nā manaʻo pau ʻole mai nā hoa hana, ʻohana, a me nā hoaaloha. Hiki i kēia kūlana ke hoʻoulu i ke koʻikoʻi nui, a no ka lanakila ʻana, e hoʻāʻo e hoʻomaʻamaʻa i nā hana hanu, yoga, a i ʻole kahi leʻaleʻa hoʻomohala e like me ka pāʻani mele.
3. Mai lawe i nā huaora
Hōʻike nā ʻike lapaʻau e nele pinepine nā vegan i ka hao, iodine, taurine, nā huaora B12, D, K, a me omega-3. No ke olakino maoli ka meaʻai vegan, pono e hoʻomanaʻo i ka loaʻa ʻana o kēia mau meaʻai.
Hiki iā ʻoe ke loaʻa ka nui o ka omega-3 āu e pono ai ma ka ʻai ʻana i ʻelua punetēpē o nā hua flax lepo me nā mea kanu, walnuts a me nā hua chia i kēlā me kēia lā. Hiki i ka limu a me ka nori ke kumu iodine. ʻO kekahi mau ʻano halo a me nā waiu mea kanu ka waiwai i ka huaora D. ʻO ka spinach, tofu, ka pī, ka lentil, a me nā ʻanoʻano sunflower nā kumu hao maikaʻi.
Inā ʻaʻole lawa nā huaora mai kāu ʻai, e noʻonoʻo e hoʻohana i nā mea hoʻohui vegan. A no ka hōʻoia ʻana i ka lawa ʻana o nā meaʻai, e ʻoluʻolu e lawe i kahi hoʻāʻo koko i kēlā me kēia manawa e ʻike i ke kiʻekiʻe o nā huaora.
4. E noʻonoʻo i kekahi huahana i kapa ʻia ʻo "vegan" pono
ʻO ka broccoli, ka ʻuala, ka pī, a pēlā aku. He aha ka mea hiki ʻole ke ʻōlelo ʻia e pili ana i nā huahana semi-finished i hāʻawi ikaika ʻia iā mākou e nā mea hana - ʻaʻole hiki iā ʻoe ke manaʻo i nā pono olakino mai lākou.
He mea ʻono ka ʻai ʻana i ka soda, chips, a me nā nugget vegan, akā mamao loa ia mai ka ʻai olakino.
ʻO kahi pahele ʻē aʻe no nā vegans ʻo ia nā kīʻaha i hana ʻia, hoʻohana pinepine ʻia i nā kuki, nā muffins, nā berena, a me nā mea ʻai ʻē aʻe i hoʻomoʻa ʻia, e kūʻē i ka 100% o nā kīʻaha holoʻokoʻa, ʻoi aku ka maikaʻi.
ʻAʻole ʻeha ka lawe ʻana i kahi manawa e heluhelu ai i nā mea o ka huahana ma mua o kou kūʻai ʻana a ʻai ʻia!