• Loaʻa ka momona liʻiliʻi a ʻoi aku ka nui o ka fiber i ka meaʻai meaʻai. • Hoʻomaka ʻoe e ʻai liʻiliʻi a lilo ke kaumaha. • E ʻai hou aku i nā huaʻai, nā mea kanu, nā kīʻaha a me nā legumes. • E hoʻohana i ka waiū hana, e like me ka soy, raiki a i ʻole ka waiū ʻalemona.
ʻO kahi haʻawina i paʻi ʻia ma ka American Journal of Medicine e hōʻike ana he ala maikaʻi ka meaʻai vegan e lilo i ke kaumaha a he haʻahaʻa ka nui o ke kino vegans ma mua o nā mea ʻole vegan. ʻO ka meaʻai vegan maikaʻi no ka pohō kaumaha e pili ana i nā huaʻai, nā mea kanu, nā kīʻaha, nā legumes, nā nati, nā hua, a me nā aila.
Pehea e kōkua ai ka ʻai meaʻai meaʻai iā ʻoe e lilo i ke kaumaha
Loaʻa ka momona liʻiliʻi, ʻoi aku ka nui o ka meaʻai meaʻai a ʻaʻohe cholesterol. Hāʻawi ka fiber i ka manaʻo o ka māʻona. ʻAi liʻiliʻi ʻoe a lilo ke kaumaha me ka manaʻo ʻole ua hala ʻoe i kekahi mea.
ʻO ka meaʻai Vegan no ka pohō kaumaha
No ka lilo ʻana o ke kaumaha, pono ʻoe e ʻai i nā huaʻai, nā mea kanu, nā kīʻaha a me nā legumes. He kumu maikaʻi kēia o ka protein a e kōkua i ka pale ʻana i ka nalowale o ka ʻiʻo lean. Pono ʻoe e hoʻokomo i ka broccoli, spinach, cauliflower, a me nā meaʻai momona ʻē aʻe, nā huaʻai waiwai nui i ka fiber i kāu ʻai no laila ʻaʻole ʻoe e nele i nā meaʻai pono. ʻAʻole e hoʻopiha wale kēia mau meaʻai iā ʻoe, akā mālama pū kekahi i kāu ʻōnaehana digestive.
ʻO nā huahana waiu a me nā mea pani iʻa
Hiki i nā huahana dairy ke uku i nā huahana holoholona ke hui pū me nā meaʻai ʻē aʻe. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka waiū kūlohelohe, e like me ka soy, raiki a i ʻole almond ma mua o ka maʻamau. Inā makemake ʻoe i nā hua, e ʻai i ka hapalua maiʻa mashed a i ʻole ka tofu palai.
ʻ .lelo aʻoaʻo nui ʻē aʻe
E hoʻomaopopo i ke kaʻina hana - he helu maʻalahi ka pohō kaumaha o nā calorie i hoʻopau ʻia a puhi ʻia. E lilo ana ke kaumaha inā ʻoi aku ka nui o nā calorie ma mua o kou ʻai ʻana.
E hoʻopaʻa i nā pahu hopu no ka wā lōʻihi - ʻaʻole pono ʻoe e hoʻokau nui i kou kino; e ho'āʻo e emi mālie. Inā pono ʻoe e nalowale i ka nui, e hoʻonohonoho i kahi pahuhopu hoʻemi kaumaha no ka wā lōʻihi. ʻO ka poʻe e hoʻohana ana i nā papa haʻihaʻi e hoʻemi i ke kaumaha maʻamau e loaʻa hou ia.
E hana i kahi hoʻolālā - e hana i kahi hoʻolālā paona maʻalahi a maʻalahi e komo i nā mea a pau āu e hana ai i kēlā me kēia pule. E helu i ka nui o ka meaʻai āu e pono ai i kēlā lā i kēia lā, me ka protein, nā kīʻaha, nā huaʻai, nā mea kanu, a me nā momona.
E inu nui i ka wai - he mea nui ka wai o ka papahana ho'ēmi kaumaha. E inu ma kahi o 3 lita o ka wai i ka lā. Hoʻemi ka wai i ka ʻai a hoʻonui i ka ikehu.
ʻO ka hoʻoikaika kino - he mea koʻikoʻi ka hoʻoikaika kino o ka papahana hoʻemi kaumaha. Pono kou kino e neʻe; Hiki iā ʻoe ke hoʻopaʻa inoa no ka hoʻoikaika kino, hele wāwae me nā keiki, piʻi a iho i lalo i nā alapiʻi ma kahi hale kiʻekiʻe a pāʻani i nā pāʻani haʻuki.
ʻAʻole paʻakikī ka lilo ʻana o ke kaumaha, ʻaʻole pono ʻoe i kahi meaʻai koʻikoʻi e lilo ka momona. Nui nā meaʻai e hoʻohiki ana i ka hoʻemi ʻana i ke kaumaha, akā ʻaʻole pono ʻoe i nā meaʻai hiki ʻole iā ʻoe ke paʻa no ka manawa lōʻihi. Makemake ʻoe i kahi papahana hoʻemi paona maʻalahi e maʻalahi ke hahai a hiki i kāu pahuhopu.