Nui nā mea ʻai meaʻai hou a me nā vegans, nāna e hoʻohui me ka hoihoi i nā mea kanu a me nā kīʻaha piha i kā lākou mau papa, e kū pinepine ana i nā pilikia paʻakikī e like me ka hoʻoulu ʻana, ke kinoea, a me nā ʻōpū ʻē aʻe. I mua o kēia pane ʻana o ke kino, nui ka poʻe i hopohopo a manaʻo kuhihewa he maʻi ʻai a ʻaʻole kūpono ka meaʻai mea kanu no lākou. ʻAʻole naʻe! ʻO ka mea huna, ʻo ka hoʻololi ʻana i ka meaʻai mea kanu me ka maʻalahi - a ʻoi aku ka maikaʻi, e hoʻololi maikaʻi kou kino i kahi meaʻai meaʻai a vegan paha.
ʻOiai inā makemake ʻoe i nā mea kanu, nā legumes a me nā kīʻaha holoʻokoʻa, ka mea i hoʻokumu i ke kumu o ka meaʻai mea kanu, e lawe i kou manawa. Mai ʻai nui a nānā i kāu mea e ʻai ai a me ke ʻano o kou kino i kēlā me kēia meaʻai.
ʻO kekahi mau koho kuke a me ke ala kūpono i ke koho ʻana i nā huahana hiki ke hoʻomaʻamaʻa i ke kaʻina hana o ka digestion. Eia ka nānā ʻana i nā pūʻulu meaʻai nui a me nā pilikia maʻamau maʻamau i hiki iā lākou ke hoʻoulu i nā mea ʻai meaʻai a i ʻole nā vegans, me kekahi mau hoʻonā maʻalahi.
Ka pulse
Kapu
Hiki i nā legumes ke hōʻeha i ka ʻōpū a me ke kinoea. ʻO ke kumu i loko o nā carbohydrates i loaʻa iā lākou: ke komo lākou i loko o ka ʻōpū nui i loko o kahi kūlana i hoʻopau ʻole ʻia, ua wāwahi ʻia lākou i laila, ma muli o ka hopena o kahi hopena ʻaoʻao - nā kinoea.
pāʻoihana
ʻO ka mea mua, e hoʻomaʻamaʻa pono i kāu mau pī. Pono e palupalu nā pī i loko - ʻoi aku ka paʻa, ʻoi aku ka paʻakikī o ka ʻeli ʻana.
ʻO ka holoi ʻana i ka pī ma hope o ka hoʻoinu ʻana, ma mua o ka kuke ʻana, kōkua pū kekahi i ka hoʻopau ʻana i kekahi o nā mea ʻai ʻole. I ka wā kuke ʻana, e wehe i ka huʻa i hana ʻia ma ka ʻili o ka wai. Inā ʻoe e hoʻohana ana i nā pīni hiki, e holoi pū ma mua o ka hoʻohana ʻana.
Hiki i nā huahana OTC a me nā probiotic i loaʻa i ka bifidobacteria a me ka lactobacilli ke pale aku i ke kinoea a me ka bloating.
Nā hua a me nā meaʻai
Kapu
Hiki ke hoʻoulu ʻia nā pilikia digestive e ka waikawa i loaʻa i loko o nā hua citrus, melons, ʻāpala, a me kekahi mau huaʻai ʻē aʻe. I kēia manawa, hiki i nā mea kanu e like me ka broccoli a me ka puaʻala ke hoʻoulu i ke kinoea.
pāʻoihana
E ʻai i nā huaʻai wale nō me nā meaʻai ʻē aʻe a e hōʻoia i ka pala. Loaʻa nā huaʻai ʻaʻole hiki ke hoʻoheheʻe ʻia.
E makaʻala i nā hua maloʻo - hiki iā lākou ke hana ma ke ʻano he laxative. E kaupalena i kāu mau ʻāpana a hoʻohui mālie i nā hua maloʻo i kāu ʻai, e hoʻolohe ana i ke ʻano o kou ʻōpū.
No nā mea kanu olakino akā hoʻohua kinoea, e hoʻokomo i kāu meaʻai, akā e hui pū me nā mea kanu ʻē aʻe, ʻoi aku ka liʻiliʻi.
a pau mānoanoa
Kapu
ʻO ka ʻai ʻana i ka nui o nā kīʻaha holoʻokoʻa hiki ke hōʻeha i ka digestive ma muli o ka paʻakikī o ko lākou ʻili waho.
pāʻoihana
E hoʻokomo i nā kīʻaha holoʻokoʻa i kāu meaʻai ma nā ʻāpana liʻiliʻi a hoʻomaka me nā ʻano ʻano palupalu ʻē aʻe, e like me ka laiki ʻeleʻele, ʻaʻole i like ke kiʻekiʻe o ka fiber e like me ka hua palaoa.
E hoʻolapalapa maikaʻi i ka palaoa piha, a e hoʻāʻo e hoʻohana i ka palaoa palaoa holoʻokoʻa i kāu mau mea i kālua ʻia. ʻOi aku ka maʻalahi o ka ʻeli ʻana i ka palaoa i ka wā e ʻeli ʻia ai.
Hua hana waiū
Kapu
Nui nā mea ʻai meaʻai i hoʻopau i ka ʻiʻo mai kā lākou ʻai a makemake e hoʻonui maʻalahi i kā lākou ʻai protein i hilinaʻi nui i nā huahana waiu. Ke wāwahi ʻole ʻia ka lactose i loko o ka ʻōpū, hele ia i ka ʻōpū nui, kahi e hana ai ka bacteria i kā lākou hana, e hoʻoulu ai i ke kinoea, pehu, a me ka maʻi maʻi. Eia kekahi, i kekahi poʻe, hiki i ka ʻōnaehana digestive ke hana i ka lactose me ka makahiki, no ka mea, ke emi nei ka lactase enzyme intestinal, hiki ke wāwahi i ka lactose.
pāʻoihana
E ʻimi i nā huahana i loaʻa ʻole ka lactose - ua hana mua ʻia lākou me nā enzymes e wāwahi iā ia. ʻO ka Yogurt, ka paʻakai, a me ka ʻaila ʻawaʻawa ka liʻiliʻi o ka lactose ma mua o nā huahana waiu ʻē aʻe, no laila e liʻiliʻi nā pilikia. A ke mākaukau ʻoe, e ʻoki i ka waiu a hoʻololi i ka meaʻai vegan!