Nā Mea ʻai Vegan 5 e momona ai ʻoe

Anter

• Nā Smoothies Non-Dairy a me nā Protein Shakes
• Granola
• Nā Kipa Vegan
• ʻO kaʻaila niu, waiū, a i ʻole Yogurt
• Nā meaʻai meaʻai vegan
• Nānā no

ʻO kahi papaʻai vegan, ka hoahānau ʻoi aku ka palena o ka papaʻai mea ʻai (ʻaʻohe ʻiʻo a me ka waiū), e lilo i mea makemake nui ʻia, me nā hale ʻaina vegan e ʻōpala ana ma ʻō a ma ʻaneʻi a me nā laina o nā meaʻai vegan pūʻolo e hōʻike ʻia ma nā waihona hale kūʻai. ʻOiai ʻo kēia ʻano ʻai e maʻa mau i ka momona a me nā calorie ma mua o ka ʻai maʻamau a ʻAmelika, ma muli o ke koʻikoʻi i nā hua, nā mea kanu, a me nā hua holoʻokoʻa, ʻaʻole hōʻoia ka hele ʻana i ka vegan i ka pohō kaumaha. ʻO ka ʻoiaʻiʻo, hiki iā ia ke hoʻonui i ka paona inā ʻaʻole ʻoe e makaʻala, e like me Rachel Begun, MSRD, ka meaʻai meaʻai a me ka waha ʻōlelo no ka Academy of Nutrition and Dietetics.

"He mea ʻole ka papaʻai papaʻai āu e ukali ai, inā olakino a maikaʻi paha ia no ka hōʻemi ʻana o ke kaumaha ma muli o ka waiwai o ka meaʻai, nā nui o ka hapa, a me ka nui o ka loaʻa ʻana o ka calorie," i ʻōlelo ʻo ia. Eia ʻelima mau meaʻai maʻamau i ka meaʻai vegan i hiki ke hoʻopaʻa i nā paona.

Nā Smoothies Non-Dairy a me nā Protein Shakes

ʻO kēia kahi mea i makemake nui ʻia i nā haleʻaina vegan, ʻoiai ʻoiai ʻo ka loaʻa ʻana o ka protein kūpono i ka papaʻai vegan hiki ke lilo i mea hopohopo. Hana ʻia mai ka huaʻai, ka waiū soy, a me kahi kumu vegan o ka pauka protein, kēia mau mea inu he olakino. ʻO ka pilikia ka nui.

"Ua ʻike wau i kēia mau mea i lawelawe ʻia i loko o nā kīʻaha nunui, kahi pilikia loa inā inu ʻoe i kekahi o kēia me he meaʻai māmā," wahi a Bergun. "Hiki i nā calorie ke hoʻopili koke."

Granola

No ka hele ʻana o nā meaʻai olakino paʻa i ka calorie, ʻoi aku ka granola i ka papa inoa: Wahi a Begun, hiki i ka hapaha kīʻaha ke hoʻihoʻi iā ʻoe ma mua o 200 calories. ʻOiai maikaʻi nā huaʻai a me nā hua maloʻo i loko o ka granola, e noʻonoʻo ʻoe e like me ka hoʻonui ʻana i ka meaʻai (kapīpī ʻia ma luna o ka soy yogurt a i ʻole ma luna o nā ʻāpana ʻāpala me ka pata pīnī) ma mua o ka ʻai.

Nā Kipa Vegan

Hana ʻia me ka protein soy a i ʻole ka pā pīni, ʻoi aku ka maikaʻi o kēia ma mua o kāu ʻuala ʻuala maʻamau, ʻoiai ʻo ka fiber i loko o nā ʻāpana pīni hiki ke kōkua i ka hoʻoikaika ʻana i ka manaʻo o ka piha. Akā e like me ka ʻōlelo, ʻaʻole hiki iā ʻoe ke ʻai hoʻokahi wale nō! Inā ʻo kēia kāu ʻai i ka ʻaina awakea, maʻalahi ke ʻai me ka noʻonoʻo ʻole i kou ala ma ka ʻeke holoʻokoʻa. ʻO kahi koho ʻoi aku ka maikaʻi: vegan kale chips, ʻoiai hiki i kēlā mau mea ke hoʻohui i nā mea ʻono, a me ka paʻakai i hiki ke hoʻonui i ka ʻike o ka calorie. E mālama pono i kāu mau ʻāpana.

ʻO kaʻaila niu, waiū, a i ʻole Yogurt

ʻO kēia kumu lāʻau tropical kahi kumu nui o ka ʻai ʻana o ka vegan a kiʻekiʻe loa i ka momona momona, ke ʻano e hiki ai ke hoʻonui i ka cholesterol maikaʻi ʻole, a me nā calorie. Hoʻohana ʻia ʻo ia ma ke ʻano he ʻaila kuke, ma ke ʻano he kumu holika no nā sopa a me nā ʻuala, a ma ke ʻano he ʻaila hau kalima ʻole. A me ke kumu maikaʻi-he ʻono! Akā e like me ka kuke ʻana me ka waiūpaʻa a me ka waiūpala, pono e hoʻohana judicious, ʻaʻole ma ke ʻano he kumuwaiwai i kēlā me kēia lā. Hoʻohui, ʻaʻohe hōʻike e hōʻike ana i kēia ʻano momona momona ʻoi aku ka olakino ma mua o ke ʻano i loaʻa i nā huahana holoholona.

Nā meaʻai meaʻai vegan

ʻO ka hope (a me ke kaumaha), hiki i nā kīʻaha vegan, nā kuki, nā muffins, nā pōpō, a me nā pai ke loaʻa ka nui o ka momona, kō (a me nā mea hana hana), a me nā calorie e like me kā lākou mau waiūpaka a me ka holika, i ʻōlelo ʻo Bergun. Hana i kēia mau mea e like me kāu makemake i ka hoʻolana. I ke kaulike.

Nānā no