Meaʻai Vegetarian

ʻAʻole hoʻokomo kahi papaʻai mea ʻai i nā meaʻai, nā moa, a me nā iʻa kai. ʻO kahi papaʻai kahi papa ʻia o nā meaʻai i hele mai ka hapanui mai nā mea kanu. Pākuʻi ʻia kēia mau mea:

• Nā mea kanu
• Nā huaʻai
• Nā mānoanoa holoʻokoʻa
• Legume
• Nā hua
• Nati
• Pākuʻi paha i nā hua a me / a i ʻole ka waiū inā ʻovo-lacto mea ʻai ʻole

ʻAʻohe i loko o kahi papaʻai vegetarian nā protein o nā holoholona. ʻO ka papaʻai semi-vegetarian kahi papa ʻaina i loaʻa ka protein holoholona liʻiliʻi, akā ʻo ka hapa nui o nā meaʻai mea kanu. ʻAʻole ʻai nā mea Vegetarian:

• Moa manu
• Mea ʻai kai
• Pipi
• ʻO ka puaʻa
• Keikihipa
• ʻO nā ʻiʻo holoholona ʻē aʻe, e like me ka bison, a i ʻole nā ​​ʻiʻo exotic e like me ka ostrich a me ka alligator

ʻAʻole ʻai pū nā mea Vegetarian i nā huahana i loaʻa ka gelatin a i ʻole rennin (kahi enzyme i loaʻa i loko o nā ʻōpū o ka bipi keiki e hoʻohana ʻia e hana i nā pāhiʻi he nui).

Eia nā ʻano ʻokoʻa o nā papaʻai mea ʻai.

• ʻO Vegan: Hoʻopili wale i nā meaʻai mea kanu. ʻAʻohe protein proteins a holoholona paha e like me nā hua, ka waiū, a me ka meli.
• Lacto-vegetarian: Pākuʻi ʻia i nā meaʻai mea kanu a me kekahi a i ʻole nā ​​huahana waiū a pau.
• ʻO Lacto-ovo mea ʻai: Aia pū me nā meaʻai mea kanu, nā huahana waiū, a me nā hua manu.
• Semi- a i ʻole hapa meaʻai mea ʻai: Aia pū me nā meaʻai mea kanu a komo pū paha i ka moa a iʻa paha, nā huahana waiū, a me nā hua manu. ʻAʻole hoʻokomo ʻia ka ʻiʻo ʻulaʻula.
• Pescatarian: Hoʻopili pū i nā meaʻai mea kanu a me nā iʻa iʻa.

NA POMAIKAI O KA MAKAHIKI VEGETARIAN

Hiki i kahi papaʻai vegetarian hoʻolālā maikaʻi ke hoʻokō i kāu mau pono pono. ʻO ka hōʻemi ʻana i ka nui o kaʻiʻo i kāu papaʻai e hoʻomaikaʻi ai i kou olakino. Hiki ke kōkua i ka ʻai ʻana i kahi papaʻai vegetarian iā ʻoe:

• E hoʻemi i kou manawa o ka momona
• E hoʻemi i kou makaʻi no ka maʻi puʻuwai
• E hoʻohaʻahaʻa i kou kahe koko
• E hoʻohaʻahaʻa i kou makaʻi no ka maʻi diabetes type 2

Hoʻohālikelike ʻia i nā mea ʻai ʻole, ʻai mau nā mea ʻai:

• ʻOi aku ka nui o nā calorie mai ka momona (ʻoiai ka momona momona)
• ʻOi aku ka nui o nā calorie
• ʻO ka fiber, potassium, a me ka huaora C hou aku

KUMU E KUMU I NĀ NĀ NUI

Inā ʻoe e hāhai i ka papaʻai vegetarian, pono ʻoe e ʻike pono i ka loaʻa ʻana o ka meaʻai kūpono. Pono ʻoe e ʻai i nā ʻano meaʻai like ʻole e kiʻi i nā calori a me nā meaola āpau e pono ai no ka ulu ʻana a me ke olakino maikaʻi. Pono paha kekahi mau pūʻulu o ka poʻe e hoʻolālā pono, e like me:

• Nā keiki ʻōpio a me nā ʻōpio
• Nā wahine hāpai a hānai paha
• Nā mākua makua
• ʻO ka poʻe me ka maʻi ʻaʻai a me kekahi mau maʻi maʻi mau

ʻO nā papaʻai Vegetarian e hoʻopili me kekahi mau huahana waiū a me nā hua manu i nā meaʻai āpau e pono ai. Akā ʻoi aku ka palena o kāu papaʻai, ʻoi aku ka paʻakikī i ka loaʻa ʻana o kekahi mau mea momona.

Inā koho ʻoe e hōʻalo i ka hapa nui a i ʻole nā ​​meaʻai holoholona āpau, e nānā pono e ʻike pono i loaʻa nā meaola āpau i kēia.

ʻO Vitamin B12: Pono ʻoe i kēia wikamina e kōkua pale aku i ka anemia. ʻO nā huaʻai a me nā meaʻai waiū ka nui o B12, no laila paʻakikī paha nā vegans i ka lawa ʻana. Hiki iā ʻoe ke loaʻa B12 mai kēia mau meaʻai:

• Huamoa
• Milk, yogurt, tī momona momona, tī tī, a me nā mea hana waiū ʻē aʻe
• Nā meaʻai nā B12 i hoʻohui ʻia iā lākou (paʻa), e like me nā huahana cereal a me nā soy
• Hū hānai
• ʻO nā meaʻai o ke kai e like me ka ʻōpae, salmon, a me nā tuna (pili wale kēia i nā pescetarians a me nā semi-vegetarians)

Wikamina D: Pono ʻoe i kēia lāʻau no ka olakino iwi. Hiki iā ʻoe ke loaʻa ka wikamina D mai ka puka ʻana o ka lā. Akā pono ʻoe e kaohi i ka puka ʻana o ka lā ma muli o ka hopohopo i ka maʻi ʻaʻai. Kaukaʻi ʻia i kou wahi e noho ai a me nā kumu ʻē aʻe, ʻaʻole paha ʻoe e lawa pono mai ka puka ʻana o ka lā. Hiki iā ʻoe ke kiʻi i ka wikamina D mai kēia mau meaʻai:

• ʻO nā iʻa momona, e like me sardine, salmon, a me ka mackerel (pili wale kēia i nā pescetarians a me nā semi-vegetarians)
• ʻĀtū hua manu
• ʻO nā meaʻai e hoʻoikaika ʻia me ka huaola D, e like me ka wai ʻalani, ka waiū o ka bipi, ka waiū soy, ka waiū laiki, a me nā cereal.

Kiniki: He mea nui ka Zinc no ka ʻōnaehana pale a me ka ulu ʻana o ka pūnaewele, ʻoi aku i nā ʻōpio. ʻAʻole lawe kou kino i ka zinc mai nā meaʻai mea kanu a me nā ʻiʻo a me nā meaʻai holoholona. Hiki iā ʻoe ke kiʻi kiniki mai kēia mau meaʻai:

• ʻO nā pīni a me nā legume, e like me nā pīpī, nā piʻa hakuʻala, a me nā pi i hoʻomoʻa ʻia
• Nā hua a me nā hua, e like me nā ʻalemona, nā pī, a me nā cashews
• Meaʻai kai, e like me ka ʻōhiʻa, pāpaʻi, a me ka ula (pili wale kēia i nā pescetarians a me nā semi-vegetarians)
• ʻO Yogurt a me ka tī
• ʻO nā meaʻai i hoʻopaʻa ʻia me ka zinc, e like me ka waiū a me nā sereala

Mea hao: Pono ʻoe i ka hao no kāu mau hunaola ʻulaʻula. ʻAʻole hiki i kou kino ke komo i ke ʻano hao i loaʻa mai nā meaʻai mea kanu a me ke ʻano i loaʻa i kaʻiʻo a me nā meaʻai holoholona. Hiki iā ʻoe ke kiʻi hao mai kēia mau meaʻai:

• ʻO nā pīni a me nā legume, e like me nā pīni keʻokeʻo, nā lihi, a me nā piʻa puʻupaʻa
• ʻO nā lau nahele ʻōmaʻomaʻo, e like me broccoli, spinach, kale, a me nā greens collard
• ʻO nā hua maloʻo, e like me nā prun, nā hua puaʻa, a me nā ʻapelika
• Nā mānoanoa holoʻokoʻa
• Nā meaʻai i hoʻopaʻa paʻa ʻia me ka hao, e like me ka palaoa a me nā berena

ʻO ka ʻai ʻana i nā meaʻai i kiʻekiʻe i ka wikamina C i ka pāʻina like me nā mea hao-waiwai e hoʻonui ai i ka hao. Kōkua ka Wikamina C i ke kino e omo i ka hao. ʻO nā meaʻai kiʻekiʻe i ka wikamina C pū, nā tumato, kaʻuala, nā hua citrus, nā pepa bele, a me nā strawberry.

Kalipuna: ʻO nā meaʻai kiʻekiʻe i ka puna e kōkua i ka ikaika o nā iwi. Loaʻa i nā huahana waiū ka nui o ka nui o ka puna. Inā ʻaʻole ʻoe e ʻai i ka waiū, hiki i ka paʻakikī ke lawa. ʻOʻOxalates, kahi mea i loaʻa i nā meaʻai mea kanu ke kāohi i ka lawe ʻana o ka calcium. ʻO nā meaʻai i kiʻekiʻe i nā oxalates a me nā calcium ʻaʻole maikaʻi nā puna o ka puna. ʻO nā laʻana e laʻa me, spinach, Swiss chard, a me nā greens beet.

Hiki iā ʻoe ke loaʻa ka calcium mai kēia mau meaʻai:

• ʻO Sardine a me nā salemona kēpau me nā iwi (pili wale kēia i nā pescetarians a me nā semi-vegetarians)
• ʻO nā huahana waiū, e like me ka waiū, yogurt, tī, a me ka tī
• ʻO nā lau nahele ʻōmaʻomaʻo, e like me nā greens collard, kale, bok choy, a me broccoli
• ʻAlani a me nā fiku
• Tofu
• ʻO nāʻalemona, nā hua kukui Brazil, nā hua pua pua, tahini, a me nā pīni keʻokeʻo
• ʻO nā meaʻai i hoʻopaʻa ʻia me ka puna, e like me ka cereal, ka wai ʻalani, a me ka soy, ʻalemona a me ka waiū laiki

ʻO nā waikawa momona Omega-3: He mea nui nā Omega-3 no kou olakino puʻuwai a me kou lolo. Hiki iā ʻoe ke kiʻi i nā omega-3 mai kēia mau meaʻai:

• ʻO nā iʻa momona, e like me ka halibut, mackerel, salmon, herring, a me nā sardine (pili wale kēia i nā pescetarians a me nā semi-vegetarians)
• ʻO nā hua a me nā ʻanoʻano, e like me nā walnuts, nā ʻumeke, nā flaxseed ground, aila canola, nā hua chia
• ʻO ka soya a me ka ʻaila soya
• ʻO nā meaʻai i hoʻoikaika ʻia me ka omega-3, e like me ka berena, nā hua manu, ka wai, a me ka waiū

Pūmua: Maʻalahi ke loaʻa i nā protein he nui inā ʻaʻole ʻoe e ʻai i nā huahana holoholona. Inā ʻoe e ʻai i ka iʻa a me / a i ʻole nā ​​hua manu a me ka waiū waiū i lawa ka protein ʻaʻole ia he hopohopo no ka hapanui o ka poʻe. Hiki iā ʻoe ke loaʻa pūmua mai kēia mau meaʻai:

• ʻO nā meaʻai soya, e like me nā hua soy, waiū soy, tempeh a me ka tofu.
• Seitan (hana ʻia i ka gluten).
• Mea pani hānai i nā mea Vegetarian. Nānā wale no nā huahana kiʻekiʻe i ka sodium.
• ʻO nā legume, nā pīni, a me nā lihi.
• ʻO nā hua, nā mīpala nut, nā ʻanoʻano, a me nā kīʻaha holoʻokoʻa.
• Nā huahana hana waiū e like me ka waiū, yogurt, a me ka tī tī.

ʻAʻole pono ʻoe e hoʻohui i kēia mau meaʻai i ka meaʻai like e lawa ai ka protein.

Pono nā ʻōpio a me nā wahine hāpai e hana me kahi dietitian i hoʻopaʻa inoa ʻia e hōʻoia i ka lawa ʻana o ka protein a me nā meaola kī ʻē aʻe.

NĀ PALAPALA HOPE NO VEGETARIANS

Ke hahai nei i ka papaʻai vegetarian, e hoʻomanaʻo i ka mea aʻe:

• ʻAi i nā ʻano meaʻai like ʻole, e laʻa me nā mea kanu, nā huaʻai, nā pīni, nā nati, nā ʻanoʻano, nā kīʻaha piha, a me nā waiū momona momona a momona ʻole a me nā hua manu inā hoʻokomo ʻia kāu papaʻai i kēia.
• Koho i nā meaʻai paʻa, e like me nā cereala, nā berena, ka soy a i ʻole ka waiū almond, a me nā wai momona e loaʻa ai kahi piha o nā meaola.
• Ka palena i nā meaʻai i kiʻekiʻe i ke kō, ka paʻakai (sodium), a me ka momona.
• Hoʻopili i kahi kumu protein me nā meaʻai āpau.
• Inā pono, lawe i nā mea hoʻopihapiha inā nele kāu papaʻai i kekahi mau huaora a me nā minelala.
• E aʻo e heluhelu i ka lepili ʻoiaʻiʻo i nā pūʻulu meaʻai. Hōʻike ka lepili iā ʻoe i nā mea hoʻohui a me nā ʻike hānai o ka huahana meaʻai.
• Inā ʻoe e hāhai i kahi papaʻai kapu ʻoi aku ka palena, makemake paha ʻoe e hana me kahi dietitian e hōʻoia i ka lawa ʻana o nā meaʻai.

Lacto-ovovegetarian; Semi-vegetarian; Meaʻai mea ʻai hapa; ʻO Vegan; ʻO Lacto-vegetarian

Hensrud DD, Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 202.

Melina V, Craig W, Levin S. Kūlana o ka Academy of Nutr and Dietetics: nā papaʻai mea ʻai. ʻO J Acad Nutr Diet. 2016; 116 (12): 1970-1980. PMID: 27886704 pubmed.ncbi.nlm.nih.gov/27886704/.

Pūnaewele National Institutes of Health. ʻOihana o nā mea hoʻopihapihaʻai. Nā pepa ʻoiaʻiʻo hoʻopiha ʻai. ods.od.nih.gov/factsheets/ list-all. Loaʻa iā Pepeluali 2, 2021.

Parks EP, Shaikhkhalil A, Sainath NN, Mitchell JA, Brownell N, Stallings VA. ʻO ka hānai ʻana i nā pēpē olakino, keiki, a me nā ʻōpio. I: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. ʻO Puka Textbook of Pediatrics ʻo Nelson. 21st ed. Piladelapia, PA: Elsevier; 2020: chap 56.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9 Edition. www.dieterguidelines.gov/. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Pepeluali 2, 2021.