ʻO ka pyramid meaʻai mea ʻai
 

He ʻano hōʻailona kēia e hiki ai iā ʻoe ke hoʻohana ikaika i ka wā e hoʻolālā ai i kāu meaʻai. Eia kekahi, ʻaʻole wale ka papa inoa o nā huahana i ʻōlelo ʻia, akā ʻo ka ʻōlelo aʻoaʻo e pili ana i ka pinepine o kā lākou hoʻohana ʻana, ʻoiai ma ke ʻano o kā lākou hoʻonohonoho schematic. ʻOiaʻiʻo, pono e hoʻomanaʻo ʻia ʻo kāna ʻano kuʻuna i kālele nui ʻia i ka awelika lacto-ovo vegetarian. Akā inā makemake ʻoe, hiki iā ʻoe ke loaʻa nā koho no nā vegans a me nā ʻano ʻano ʻē aʻe.

ʻO lākou āpau i ka manawa hoʻokahi i hoʻomohala ʻia e nā hui like ʻole a kōkua ʻia me nā wehewehe kikoʻī me kahi kumu hoʻokahi - e kōkua i kahi kanaka e hoʻolako i kona kino me nā micro- a me nā macroelement pono i lawa ka nui a hoʻoliʻiliʻi i ka makaʻu o ka hoʻomohala ʻana i nā maʻi o ka lāhui. Akā ʻo ka mea mua ma mua.

ʻO ka pyramid meaʻai vegetarian maʻamau

Ua hana ʻia ia i ka makahiki 1998 e kahi hana like a nā ʻepekema mai Cornell a me Harvard University. ʻIke ʻia ua lawe lākou i ka papaʻai Mediterranean ma ke ʻano he maʻalahi no ka mea ʻo nā kamaʻāina o ke Kaiwaenahonua i manaʻo ʻia ʻo ia kekahi o ke olakino maikaʻi loa ma ka honua. Ma waho aʻe o ka ʻōlelo aʻo e pili ana i ka meaʻai, hele pū ka pyramid me ka ʻōlelo aʻoaʻo e pili ana i ka lawe ʻana i ka wai a me ka hoʻoikaika kino.

 

Loaʻa iā ia nā pūʻulu huahana aʻe:

  • … Me nā mea inu ʻē aʻe, pono ia e hoʻokumu i ke kumu o ka papaʻai. I ka manawa like, pono kahi kanaka e inu ma kahi o 2 liters o ka wai i kēlā me kēia lā.
  • … E hana a maka a moa hou paha, ʻo ka mea nui ka ʻai o ka mea ʻai i ka 400 g ma ka lā, ʻoi aku ka maikaʻi i loko o ʻekolu mau pāʻina. Hiki iā ʻoe ke pani iā ​​lākou me nā wai momona.
  • … No ke olakino a me ke olakino, pono ʻoe ma lalo o 2 mau hua o ka hua a i ʻole 300 g. Hiki iā ʻoe ke pani iā ​​lākou me nā wai a i ʻole nā ​​hua maloʻo.
  • ʻO Cereals a me. Mai hoʻowahāwahā i kēia mau meaʻai, no ka mea ma waho o nā huehue paʻakikī, loaʻa iā lākou nā huaora, ʻo ia hoʻi ka hui B, ka fiber, nā minelala (hao, zinc, magnesium), a me ka protein. No laila, pono lākou e hoʻopau ma ka liʻiliʻi 2 - 3 mau manawa i ka lā.
  • Pākīpika. No ka mea ʻai meaʻai, ʻo ia nā legumes, nā huahana soy, a me nā mea pani ʻiʻo maoli (seitan). Pono e hoʻokomo i nā kīʻaha mai ia mau mea i kāu meaʻai i kēlā me kēia lā, no ka mea, pono ke kino i ka 50 - 150 g o ka protein i kēlā me kēia lā.
  • a. ʻO kā lākou keu pono nui ka loaʻa ʻana o nā waikawa momona pono, i hiki pinepine ke kiʻi ʻia mai nā iʻa mai. A ʻo ka folic acid hoʻi, ka wikamina E, ka hao a me ka zinc, mai ka nele o nā mea vegetarian e ʻeha ai i kekahi manawa. Loaʻa pū lākou i ka protein, ʻoiai i nā liʻiliʻi. Hiki iā lākou ke hoʻopau i ke kaulike, 30-60 g i kēlā me kēia lā.
  • … ʻAʻole pono ʻoe e hōʻole iā lākou, no ka mea he kumu ia o nā momona momona koʻikoʻi a me nā huaora momona momona A, D, E, K. ʻO ka mea nui ke koho i nā huahana kūlohelohe a hoʻopiha pinepine i kāu mau kīʻaha punahele me lākou. Wahi a ka poʻe ʻepekema, pono e ʻai ʻia ma kahi o 2 - 4 punetēpē o ka aila i kēlā me kēia lā.
  • … Ma muli o ka waiwai ʻana o ke kino me ka kalipuna, nā wikamina B, me ka B12 loa, a me ka protein, paipai nā mea hoʻomohala e hoʻokomo iā lākou i kāu papaʻai, ʻoiai inā he hapa liʻiliʻi. ʻOiai, ke kūpono, a hiki i 50 g o ka tī e ʻai ʻia i kēlā me kēia lā a i ʻole 250 g o ka waiū a i ʻole kefir e inu ʻia.
  • … Ma waho aʻe o ka protein, loaʻa iā lākou nā huaora A, D a me B12, a me ka hao. No ka loaʻa ʻana iā lākou, ua lawa ia e ʻai a hiki i 2 mau hua i kēlā me kēia pule.
  • ʻAlekohola a me nā meaʻono. ʻO ka waina ʻulaʻula, nā mea momona momona a me nā mea hōʻoluʻolu e lawe i ka leʻaleʻa, ʻoiai i kekahi manawa i ka pōʻino o ke olakino, ʻae ʻia i ka haʻahaʻa.

ʻOiai ka manaʻo o ka hoʻoikaika kino a me ka hele ʻana i ka lā i manaʻo ʻole ʻia he kolamu kaʻawale, aia nō lākou he ʻāpana hoʻohui o kahi nohona vegetarian olakino. Eia kekahi, mahalo i ka hope, loaʻa ke kino. No laila, pono e hāʻawi ʻia ma ka liʻiliʻi he 30 mau minuke i ka lā.

ʻO Loma Linda pyramid

Ua hana ʻia e nā ʻepekema mai ke kulanui o ka inoa like ma 1997. ʻokoʻa kēia pyramid mai ka mea ma mua ma kahi o nā hui meaʻai i paipai ʻia. Eia kekahi, ʻo kēlā mau mea o lākou, he koho ko lākou hoʻohana, lawe ʻia i waho o ka laina maʻamau.

  • Hoʻokumu ʻia ia ma nā ʻano mea like ʻole o ka palaoa piha, a me nā cereals, cereals, legumes a me nā huahana soy. Ke hoʻonui nei i ke kino o ka meaʻai me ka fiber a me ka meaʻai meaʻai, aia nō iā lākou hoʻokahi drawback koʻikoʻi - kahi hui amino acid piha ʻole. Akā ʻaʻole kēia ke kumu o ka huhū, akā, ʻo ka pono wale nō e hoʻohui pinepine iā lākou i loko o ka pā hoʻokahi. Pono e loaʻa i ke kanaka he 5 - 12 mau ʻāpana o nā cereals a me nā cereals i kēlā me kēia lā a me 1 - 3 mau ʻāpana legumes. ʻO ka mea e mahalo ai, ʻaʻole i manaʻo ʻia kahi lawelawe ʻaʻole wale 50 g o ka pasta palaoa durum, akā he ʻāpana pū kekahi o ka palaoa palaoa holoʻokoʻa.
  • Nā huaʻai a me nā mea kanu. ʻO ke olakino, ʻono a ma ka manawa like haʻahaʻa o nā calorie, hoʻohui ʻia lākou i loko o ka lua o ka hui nui o nā meaʻai kūpono no nā mea kanu. Eia kekahi, hiki iā ʻoe ke ʻai iā lākou i ka nui o nā nui palena ʻole - ma kahi o 9 mau huaʻai o nā mea kanu a me 4 mau hua o ka hua i kēlā me kēia lā. Ma ke ala, ʻo kahi hua liʻiliʻi i manaʻo ʻia he lawelawe hoʻokahi.
  • Nā hua a me nā hua. Ua ʻōlelo ʻia e pili ana i kā lākou waiwai pono. Hoʻokahi wale nō mea e hoʻohui: no ka hauʻoli, pono i kahi mea ʻai ke ʻai i 1 - 2 mau lima i ka lā.
  • ʻO nā aila mea kanu. Wahi a nā ʻepekema, hiki iā ʻoe ke noho me ka ʻole o lākou, akā inā makemake maoli ʻoe, ua lawa ia e hoʻohui iā lākou i nā pā i ka hoʻohaʻahaʻa. I hoʻokahi lā wale nō, ʻo ka nui o 2 punetune o ka aila e pono e komo i ke kino.
  • Nā hua waiu a me nā hua. ʻO kekahi mea "koho" o ka meaʻai, eia naʻe, e pili ana i ka ʻai ʻana o nā mea paʻakikī a me nā mea hoʻohui i ke kino. Inā ʻaʻole lākou ma laila, ʻoi aku ka maikaʻi o ka ʻai ʻana ma kahi o 50 g o ka paʻakai a me nā huahana waiu ʻē aʻe a ma kahi o 1 hua manu i ka lā.
  • Nā mea ʻono. Ma muli o kā lākou kiʻekiʻe o ke kō, e ʻai ʻia lākou i ka hoʻohaʻahaʻa ʻaʻole loa.

Ma waho aʻe o nā papa kuhikuhi papaʻai, e nānā ka poʻe ʻepekema i ka pono o ka hoʻoikaika mau, ka hele wāwae ʻana i ka lā, ma ka liʻiliʻi he 10 mau minuke i ka lā, a me ke aupuni inu kūpono. I kēia hihia, ke kamaʻilio nei mākou e pili ana i 8 aniani o ka wai i kēlā me kēia lā.

ʻO Pyramid ʻai Vegan

Ua hoʻolauna ʻia ma 2010 e ka United States Dietetic Association. ʻOkoʻa kēia pyramid mai nā mana o mua i kona ʻano, ʻoiai kau ʻia i kahi alo kaʻawale.

He mea hoihoi ia ma kona kumu he mau cereala a me nā cereala, kahi e loaʻa ai ma kahi o 6 mau lawelawe i kēlā me kēia lā. ʻO ke kaʻina hou aʻe nā nati, nā legume, a me nā meaʻai paʻa i ka protein. Aia ma kahi o 5 mau lawelawe i kēlā me kēia lā. ʻO nā mea kanu, ʻai maka a i hoʻomoʻa wale ʻia paha, a me nā wai lau mea kanu e 4 mau lawelawe i kēlā me kēia lā. ʻO nā hua, me nā wai huaʻai, ʻoi aku ka liʻiliʻi no ka vegan - 2 lawelawe i ka lā. ʻO ka piko o ka pyramid nā momona momona, hiki ke lawelawe i nā aila mea kanu i ʻike ʻia (a i 2 punetēpu o ka lā).

ʻO kekahi o nā ʻaoʻao o ka pyramid he meaʻai momona-momona - nā wai momona, nā ʻalemona, ke kāpena, nā tofu, no laila he mea nui ia e hōʻoia i ka manawa mau o ka papaʻai. A alakaʻi pū i kahi nohona olakino a nānā pono i ka hoʻoikaika kino.

Piramida meaʻai hou

Ua hoʻomohala ʻia kēia koho e ka US Department of Agriculture i ʻApelila 2005 i ka pane ʻana i ka hoʻonāukiuki ʻana i ka pilikia o ke kaupaona ma ka ʻāina. Ma ke ala, hoʻopili lākou iā ia me ka nui o nā meaʻai, pono e hoʻopau ʻia e like me ka pyramid kuʻuna, a me ka hoʻoikaika kino kino. ʻO ia ke kumu o kona helehelena piha piha ka hōʻailona o ke kanaka e piʻi i nā ʻanuʻu, kahi hōʻailona i kēia mau hana kino maoli. Inā ʻole, like nā mea āpau, akā naʻe, hōʻike ʻia nā pūʻulu huahana i ke ʻano o nā kala kala.

  • Hōʻike ka ʻalani i nā cereals a me nā cereals, me ka oatmeal, raiki, kulina a me nā huahana palaoa palaoa.
  • ʻŌmaʻomaʻo - nā mea kanu, akā ʻaʻole ʻōmaʻomaʻo wale nō, akā i kēlā me kēia ʻano.
  • ʻUlaʻula - nā huaʻai a me nā wai momona hou.
  • Melemele - nā mea momona momona, i hiki ke kiʻi ʻia mai nā aila maoli, nā iʻa, nā nati, a me ke kō, a me nā mea ʻē aʻe he hōʻailona ia no ka haiki, no ka mea hoʻokahi wale nō mea e pono ai ka noʻonoʻo i kā lākou hoʻohana.
  • Blue - nā huahana waiu. He kumu lākou o ka calcium, no laila, e like me ka poʻe akamai, ʻaʻole pono ʻoe e kaupalena iā ʻoe iho ma aneʻi.
  • Poni - nā legume, nā nati, nā hua, nā iʻa a me nā mea ʻai (seitan).

Ma ke ala, ke kū hoʻokahi o kēia pyramid e waiho nei i kona maʻalahi. Ma ka hoʻohui ʻana i ka ʻiʻo i ka meaʻai mai ka ʻulaʻula, hiki iā ʻoe ke hoʻohana ia mea, a me nā mea ʻai.

ma kahi o ka epilog

Aia kekahi mau ʻano ʻē aʻe o nā pyramid meaʻai mea ʻai. ʻAʻole paha e hilinaʻi iā lākou i ka hoʻolālā ʻana i kāu papaʻai he mea pilikino ia. ʻO ka mea nui e hoʻomanaʻo i kekahi o lākou, e like me nā mea mālama i ka meaʻai, kānalua i ka pili o kā lākou pono.

Eia hou, ke hāmama nei ka nīnau no ka ʻike calorie. Ma hope o nā mea āpau, ke nānā pinepine nei kēlā mau pyramid i ka mea ʻai maʻamau, nā wahine hāpai, nā keiki a me nā mea pāʻani, ma muli o kā lākou nohona kūikawā, ʻaʻole pili. Kūkākūkā nā mea hoʻomohala o nā pyramids iā lākou iho, e kia ana i ka ʻoiaʻiʻo ke koho ʻana i ka helu o nā ʻāpana, pono pū kekahi e noʻonoʻo.

  • kou mau palena (ke kaupaona, kiʻekiʻe);
  • makahiki;
  • pae o ka hoʻoikaika kino;
  • ke olakino laulā, etc.

ʻO ka mea hope loa, ʻo ka ʻāpana ʻāina. Ua noʻonoʻo ka poʻe ʻepekema i hana i ka hana ʻana i kēia mau pyramid i nā ʻano o kekahi mau meaʻai ʻāina, ʻo ia hoʻi, ʻo ʻAsia a me Mediterranean. No laila, ua hoʻokomo nui lākou i kēlā mau huahana, ʻo ka hoʻohana ʻana i ka mea maʻamau no kēia mau wahi.

Eia naʻe, ʻaʻole ia he manaʻo iki e haʻalele loa i ka pyramid meaʻai vegetarian. ʻOi aku ka naʻauao e koho maʻalahi i kāu mana ponoʻī a hoʻololi iā ia iā ʻoe iho a me kou nohona. Hiki paha i ka manawa mua ʻaʻole hiki iā ʻoe ke hana me ka ʻole o kahi nutrististist, akā pono ʻoe e noʻonoʻo i kāna kōkua ma ke ʻano he kōkua i ka wā e hiki mai ana. ʻOiaʻiʻo, i ka wā e hiki mai ana, e kōkua kāna ʻōlelo aʻoaʻo e hōʻalo wale i nā maʻi o ka lāhui, akā ʻo ka hemahema o ka hao a me nā pilikia ʻē aʻe i kū i kekahi manawa i nā mea vegetarian.

Nā ʻatikala hou aʻe e pili ana i ka vegetarianism:

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