He mea ʻai ʻai kanaka makua, he mea ʻē aʻe ka hoʻolālā e hānai i kāu mau keiki ma ke ʻano he mea ʻai meaʻai.
ʻAʻole ia he mea kupanaha i kēia lā i ka huli ʻana o nā pākeke i nā meaʻai mea kanu no nā kumu like ʻole - ka ʻano, ka nohona, a me ka physiological - akā nui ka poʻe e manaʻoʻiʻo ʻaʻole hiki ke hānai i nā keiki olakino me ka ʻole o ka ʻai "kūpono" o ka ʻiʻo a me ka ʻuala. .
ʻO ka mea mua a mākou e lohe ai mai nā ʻohana aloha a me nā hoaaloha ʻo ia ka nīnau: "Akā, pehea nā squirrels?!"
Nui ka manaʻo ʻino i ka wā e pili ana i ka meaʻai vegan.
Eia naʻe, ʻo ka ʻoiaʻiʻo, hiki i nā keiki ke ulu a hoʻomohala maikaʻi inā haʻalele lākou ʻaʻole i ka ʻiʻo wale nō, akā i nā huahana dairy mai kā lākou ʻai.
Aia hoʻokahi "akā" maʻaneʻi: ponoʻoe e nānā pono i kekahi mau meaʻai e nalowale ana i loko o ka meaʻai e kāpaeʻole ana i nā protein holoholona.
Ma mua o ke kamaʻilio ʻana e pili ana i "nā mea i nalowale" i ka meaʻai mea kanu, pono e hoʻomaopopo mua i ka nui o nā pōmaikaʻi olakino e loaʻa mai ana mai kahi meaʻai mea kanu nui - ʻoi aku hoʻi ke lilo ia i mea ʻokoʻa i nā meaʻai maikaʻi ʻole. e like me ka ʻiʻo i hana ʻia ma nā agro-farms. ʻO ke koko maʻamau, ka cholesterol haʻahaʻa, ka liʻiliʻi o ka maʻi maʻi cardiovascular, a me ka helu helu kino maikaʻi loa e nānā pinepine ʻia ʻo ia nā pōmaikaʻi o ka meaʻai vegan a me ka meaʻai meaʻai.
I kēia mau lā, ke lilo nei ka momona o nā kamaliʻi i maʻi ahulau, pono e mālama pono ʻia kēia mau pono o ka meaʻai mea kanu. ʻO ka pale ʻana i ka ʻiʻo a i ʻole ka ʻiʻo a me nā huahana waiu e pono ai ka ʻike i nā kumu kumu o ka meaʻai olakino a me ka hoʻomaopopo ʻana i nā meaʻai a me nā mea hoʻohui e hoʻohana ai. Inā he makua kuleana ʻoe no kahi keiki meaʻai meaʻai a vegan paha, a laila pono ʻoe e hoʻonohonoho mua i kēia mau meaʻai.
Nā Paena
ʻAʻole kūpono ka manaʻo nui me nā protein a ʻaʻole ia ka pilikia koʻikoʻi e kū nei i nā ʻohana vegetarian a me nā ʻohana vegan. ʻO ka ʻoiaʻiʻo, ʻaʻole i like ka nui o ka pono o ke kino o ke keiki no nā protein. Pono nā kamaliʻi i 10g o ka protein i kēlā lā i kēia lā, nā keiki kula mua ma kahi o 13g, nā keiki kula mua ma kahi o 19-34g i kēlā me kēia lā, a me nā ʻōpio ma kahi o 34-50g.
Loaʻa nā protein i loko o nā mea kanu he nui (beans, nuts, tofu, soy milk) a me nā huahana waiu. ʻOiaʻiʻo, ʻaʻole like nā protein āpau, akā ma ka hoʻohui ʻana i nā kīʻaha a me nā legumes, hiki iā ʻoe ke maʻalahi i ka nui o ka protein i makemake ʻia ma ke kumu o kahi meaʻai mea kanu maoli.
lako paʻa
Loaʻa ka hao i nā berena a me nā cereals, nā hua maloʻo, nā lau lau, ka waiū soy, tofu, a me nā pī. No ka mea ʻoi aku ka paʻakikī o ka hao mai nā kumu mea kanu (non-heme iron) i ke kino e hoʻomoʻa, pono e hōʻoia i ka lawe ʻana o nā keiki i nā meaʻai i loko o ka hao me ka huaora C, e kōkua i ke kino e komo i ka hao.
Vitamin B12
ʻOiai ʻoi aku ka nui o nā hopohopo e pili ana i ka protein, aia nā kumu maikaʻi e lawe nui i ka ʻai B12 a nā keiki, ʻoiai ʻaʻole lākou e ʻai i nā huahana holoholona. Loaʻa i ka poʻe mea kanu kēia huaora mai ka waiū, akā no ka loaʻa ʻole o nā kumu mea kanu o B12, pono nā vegans e hoʻokomo i nā meaʻai paʻa e like me ka berena a me ka cereals, ka hū meaʻai ikaika, a me ka waiū soy i kā lākou ʻai.
ka pōhaku
He mea nui ka calcium no ka ulu ʻana o ke kino o ke keiki. Loaʻa ka nui o ka calcium i ka poʻe ʻai meaʻai e ʻai ana i nā huahana waiū. Nā meaʻai waiwai nui i ka calcium: Nā meaʻai waiū, nā lau lau, ka wai ʻalani paʻa, a me kekahi mau huahana soy. Pono nā keiki Vegan i nā mea hoʻohui calcium.
Vitamin D
Loaʻa i nā kumu o ka huaʻai D nā cereals paʻa, ka wai ʻalani, a me ka waiū bipi. Eia nō naʻe, lawa ka hoʻolaha ʻana i ka lā e hōʻoia i ka loaʻa ʻana o nā kino o nā keiki i ka huaora D. Pono nā ʻohana Vegan e nānā pono i nā hōʻailona o ka nele o ka huaora D (ka hānō, ka maʻi hanu, nā ʻiʻo nāwaliwali, ke kaumaha) a hāʻawi i nā keiki i nā meaʻai kūpono.
ʻO ka Omega-3 ka mea momona acids
Pono nā momona no ka ulu ʻana o ka lolo, a ʻo ka nui o ka ikaika o nā keiki i ka wā e pāʻani ai i waho, ʻo ia ka mea e puhi ai ko lākou kino i ka momona i ka wikiwiki. ʻO nā kumu momona ka flaxseed, tofu, walnuts, a me ka aila hempseed.
Zinc
ʻAʻole hoʻoweliweli koʻikoʻi ka nele o ka Zinc i nā ʻohana meaʻai, akā ʻoi aku ka paʻakikī o ka zinc i hoʻokumu ʻia i nā mea kanu ma mua o ka zinc-based zinc. ʻO ka pīni, nā nati, nā kīʻaha a me nā pīni e hiki ai i ke kino ke komo pono i ka zinc i loko o lākou; Eia kekahi, hiki iā ʻoe ke kūʻai i ka berena mai nā hua ʻai germinated.
puluniu
E like me ke kānāwai, loaʻa i nā keiki meaʻai meaʻai lawa ka fiber. ʻO ka mea ʻoiaʻiʻo, ʻo ka mea e hana pinepine ʻia ʻoiai ʻoi aku ka nui o ka meaʻai meaʻai i nā mea kanu a me nā kīʻaha, loaʻa i nā keiki i kekahi manawa ka nui o ka fiber ma mua o nā mea e pono ai lākou, e like me ka momona. E hānai i kāu mau keiki i ka pata hua, nā avocados, a me nā meaʻai momona maikaʻi ʻē aʻe.
ʻO ka hope, mai hoʻāʻo e hoʻonohonoho i ke ʻano kikoʻī o kēlā me kēia meaʻai. Me ka ʻokoʻa o kekahi mau meaʻai nui e like me B12, pono paha e hoʻohui, ʻoi aku hoʻi no nā vegans, ma ke ʻano nui he mea nui e ʻai wale i nā ʻano meaʻai olakino a holoʻokoʻa, a me ka hoʻoulu ʻana i nā mea aloha e hoʻokolohua a hauʻoli i ka meaʻai. A laila, loaʻa i nā keiki ka manawa e aʻo ai i ka hoʻoponopono ʻana i kā lākou meaʻai a hoʻoulu i kahi ala olakino i ka meaʻai.