ʻO Vegetarianism a me veganism

Nā pono o ka Vegetarianism

ʻAʻole kūʻē ka Lacto-vegetarianism a me ka lacto-ovegetarianism i nā kumu nui o ka papaʻai olakino noʻonoʻo pono. Inā ʻoe e hoʻohana i nā ʻano mea kanu like ʻole e pono ai no nā lopako maʻamau o ke kino, a laila hiki ke lilo i ka pono i mea ʻai. ʻOi aku ka maikaʻi o ka meaʻai vegetarian ʻoi aku ka maikaʻi no ka lilo ʻana o ke kaupaona, a no ka atherosclerosis hoʻi, dyskinesia ʻōpū a me ka paʻa paʻa ʻana, gout, pōhaku hakuʻala, keu hoʻi i ka ʻelemakule. ʻO ka papaʻai o nā vegans ʻaneʻane hoʻopau loa i nā waikawa momona a me ka cholesterol, no laila ke hāʻawi nei kēia ala o ka ʻai ʻana i nā hana pale e pale ai i ka atherosclerosis a me kekahi mau maʻi ʻē aʻe, akā inā hoʻohana ʻia nā huaora a me nā minelala i ka meaʻai.

Ka hopena i ke olakino

Me ka papaʻai vegetarian, ua māʻona ke kino me nā huaora a me nā wikamina, e like me: nā waʻā, nā omega-6 fatty acid, puluniu, carotenoids, folic acid, wikamina E, a me nā mea āpau ʻO nā waikawa, ka kolesterol a me ka protein mai nā meaʻai kanu.

Ua hoʻokumu ʻia nā hopena o nā noiʻi nui loa e ʻike pinepine ʻia nā maʻi a me nā maʻi like ʻole i waena o nā mea kanu mea ʻai:

• Ma waena o nā mea ʻai e pili pono i ka papaʻai no ʻelima mau makahiki, aia he 24% mau mea maʻi me ka maʻi puʻuwau coronary.
• ʻO ke kaomi koko o nā mea ʻai mea ʻai ʻoi aku ka haʻahaʻa ma mua o ka poʻe non-vegetarians, no laila ʻo ka hypertension a me nā kumu ʻē aʻe o nā hoʻololi koke o ke kaomi koko ka mea maʻamau ʻole i waena o lākou.
• Ua ʻike ʻia ka liʻiliʻi o ka ʻaelike ʻana o nā mea kanu mea ʻai ʻē aʻe ma mua o ka maʻi ʻaʻai.
• ʻO kaʻai Vegan a me nā mea ʻai pono ʻole e hoʻoliʻiliʻi nui i ka makaʻu o ka hoʻomohala ʻana i ka maʻi diabetes XNUMX. Hoʻopili pū ʻia ka ʻai ʻana i nā mea Vegetarian me ka hoʻemi ʻia o ka likelike o ka maʻi metabolic, nā ʻano maʻi like ʻole ke kumu o ka maʻi maʻi maʻi a me ka maʻi kō.
• Hiki i kahi papaʻai vegetarian ke kōkua i ke kaua ʻana i ka momona. Kākaʻikahi loa ka poʻe overweight ma waena o nā mea ʻai.
• I nā vegetarian non-koʻikoʻi, hana ʻia nā cataract e 30%, a i nā vegans he 40% ka liʻiliʻi ma mua o ka poʻe e komo ana ma mua o 100 g ka ʻiʻo i kā lākou papaʻai o kēlā me kēia lā.
• Hana ʻo Diverticulosis 31% i ka pinepine i nā vegetarians.
• ʻO ka hoʻokēʻai, ma hope o ka papaʻai vegetarian, kahi hopena maikaʻi i ka mālama ʻana i ka rheumatoid.
• Kōkua kahi papaʻai vegetarian i normalize i nā kiʻekiʻe urinary a me nā kiʻekiʻe o ke koko, e kākoʻo maikaʻi ana i ka mālama ʻana i nā maʻi puʻupuʻu mau.

Nā hopena i ke olakino noʻonoʻo a me ke ola o ke ola

• ʻOi aku ka maikaʻi a me ke kūpaʻa o ka naʻau Vegetarians ma mua o nā mea ʻai ʻole.
• ʻO ke kaohi piha a hapa paha o ka hoʻohana ʻana i kaʻiʻo e hāʻawi i kahi hoʻonui nui i ke ola o ke ola. Ma hope o ka papaʻai mea ʻai no 20 mau makahiki a ʻoi paha hiki ke hoʻolōʻihi i ke ola ma kahi o 3,6 mau makahiki.

Nā Manaʻo Kūpono no ka Vegetarianism

1. 1 ʻOi aku ka maikaʻi o ka hoʻopaʻa ʻana i ka meaʻai meaʻai liʻiliʻi, no ka mea, pono wale kekahi mau huahana holoholona no ka hana maʻamau o ke kino.
2. 2 Kumuhana i ka vegetarianism koʻikoʻi, pono ʻoe e hoʻopili i ka papaʻai e like me nā meaola pono e like me ka protein, nā momona, a me nā multivitamins a me nā meaʻai kiʻekiʻe i nā vitamina a me nā minelala.
3. 3 I ka wā o ka hāpai ʻana, ka hānai ʻana a me ke aʻo ʻana i nā keiki i ka vegetarianism, pono e hoʻolohe i ka ʻoiaʻiʻo o ke kino o ka makuahine a me ke keiki e pono ai ka meaʻai o nā holoholona. ʻO ka nānā ʻole ʻana i kēia mea hiki ke alakaʻi i nā hopena maikaʻi ʻole.
4. 4 ʻAʻole hiki i ka hoʻokomo ʻana i ka papaʻai o ka vegetarianism koʻikoʻi a me ka pollen i kēlā me kēia nui ke hāʻawi i ke kino me nā huaora a me nā minelala e pono ai.

Nā mea pani no nā mea pono

• kumuʻiʻo - hiki ke kiʻi ʻia mai nā legum, spinach, cauliflower, a me ka palaoa;
• kona kaikea a - loaʻa nā aila mea kanu like ʻole: ʻoliva, linseed, sunflower, hemp, coconut, cottonseed, walnut, a pēlā aku.
• hao - loaʻa ka nui i koi ʻia i nā nati, nā hua, nā pīni a me nā mea kanu ʻōmaʻomaʻo;
• kalipuna a me kiniki - hiki ke loaʻa mai nā huahana waiu, a me nā lau lau o kahi ʻōmaʻomaʻo momona, ʻo ia hoʻi kale, a me ka cress, nā hua, Brazilian a me nā hua maloʻo a me ka tofu;
• nā omega-3 māmā -ʻO nā kumuwaiwai nā hua flax, nā huaʻano like ʻole, nā pīni a me nā hua;
• wikamina D - ua piha ke kino i nā kukuna o ka lā, a me nā huahana e like me ka hū,, ka pā paʻi, ka hua palaoa, ka hua manu.

Nā waiwai weliweli o ka vegetarianism

Inā kuhi hewa ʻole ʻoe i kāu papaʻai a haʻalele i nā mea nui i ka nohona vegetarian, a laila e alakaʻi kēia i nā hopena weliweli. ʻO ka pinepine, loaʻa ka hemahema o nā meaola, protein, omega-3 fatty acid, nā wikamina, a pēlā aku.

ʻO ka likelihood o ka maʻi me ka vegetarianism koʻikoʻi

• ʻO ka nele o nā huaora D a me B12 i loko o ke kino e alakaʻi ai i nā pilikia o nā hana hematopoietic, a me nā hana hewa ʻole o ka ʻōnaehana ʻōiwi.
• Me ka nele o nā amino acid a me kekahi mau huaora (ʻo ia hoʻi ka vitamini D), hoʻopilikia ʻia ka ulu a me ke ulu ʻana o ke keiki (ʻoiai inā aia ke keiki i loko o ka ʻōpū o ka makuahine), kahi e alakaʻi ai i nā rickets, anemia a me nā maʻi ʻē aʻe e pili pū ana me ka inferiority. Me ka hemahema o nā mea like i nā mākua, hoʻomaka nā niho a me nā lauoho e hāʻule i waho, a nāwaliwali nā iwi.
• Ke hōʻole ʻoe i nā huahana waiū, ʻaʻole lawa ka huaora i ke kino.
• ʻO ka nele o nā mea i loko o nā huahana holoholona wale nō ke kumu, alakaʻi i ka emi ʻana o ka nui o ka ʻiʻo a me ka maʻi iwi.
• ʻOiai hiki ke kiʻi ʻia ke kalipuna, keleawe, hao a me ka zinc mai nā meaʻai mea kanu, hiki i ko lākou digestibility ke haʻahaʻa loa.
• ʻAʻole hiki i kahi papaʻai meaʻai ke hāʻawi i ke kino me ka nui e pono ai ka calcium i hiki ke assimilable no nā wahine menopausal, a me nā ʻelemākule a me nā mea pāʻani. I ka manawa like, nui ka makaʻu o ka hoʻomōhala ʻana i ka osteoporosis.

Heluhelu pū kekahi e pili ana i nā ʻōnaehana mana ʻē aʻe: