Ke Alakaʻi a ka Mea Hoʻomaka i ka Hoʻohui i kahi Meaʻai Meaʻai

Anter

• ʻO kāu hoʻolālā papaʻai mea ʻai
• E hoʻomaka lohi a paʻa.
• Kuapo i kāu ʻiʻo no nā pī.
• Kālele ana ma luna o ka hua, nā hua ʻole i hoʻomaʻemaʻe ʻole ʻia.
• Mai makaʻu i nā kalapona.
• E noʻonoʻo e pili ana i nā huahana ʻiʻo faux.
• Mai koʻikoʻi e pili ana i ka protein.
• E makaʻala i kekahi mau hemahema kūpono o ka momona.
• E mākaukau e launa pū me kou ʻohana.
• Hoʻolālā i nā Mana Meaʻai Mea Meaʻai Meaʻai
• Nānā no

I nā makahiki i hala iho nei, ua loaʻa i ka ʻai mea kanu ke kiʻekiʻe kiʻekiʻe o ka kaulana i hoʻāʻo nā mea a pau mai Lizzo a me Beyoncé a i kou hoalauna e pili ana i kekahi ʻano o ka meaʻai. ʻO kaʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi 2017 Nielsen he 39 ka nui o nā ʻAmelika e hoʻāʻo nei e ʻai i nā mea kanu. A no ke kumu kūpono: ʻO ka papaʻai mea ʻai - i hoʻokumu ʻia i nā meaʻai mea kanu - hāʻawi nui i nā pono olakino, mai ka hōʻemi ʻana i ka makaʻu o ka maʻi maʻi i ka hāpai ʻana i ka ʻōpū kaulike.

Inā ʻo kēlā mau perks - hui pū ʻia me ka ulu nui o nā huahana meaʻai faux a me nā helu Instagram he lehulehu i hoʻolaʻa ʻia no nā loiloi kumu-pono kanu lāʻau - ua hōʻoiaʻiʻo iā ʻoe e lele i ke kaʻa, e hāhai i kēia papaʻai papaʻai vegetarian e hoʻomaka i kāu hoʻololi i nā mea kanu. ʻO ka hoʻohiki, e hoʻolilo ia i ka ʻānai ʻana i ka ʻiʻo i kaʻiʻo me ka ʻole o ke koʻikoʻi.

ʻO kāu hoʻolālā papaʻai mea ʻai

Ma mua o kou aʻo ʻana pehea e lilo i mea ʻai i ka mea ʻai, pono ʻoe e kiʻi wikiwiki i ka mea, kikoʻī, hoʻopili ʻia kahi papaʻai vegetarian. Ma ka laulā, ʻo ka mea e ukali i ka papaʻai vegetarian e ʻai nui i nā meaʻai mea kanu a pale i nā protein holoholona e like me kaʻiʻo a me nā iʻa o ka iʻa, akā e ʻai lākou i nā hua a me ka waiū, wahi a Alex Caspero, MA, R.D., kahi kahu meaʻai i hoʻopaʻa inoa ʻia a me kahi mea kuke mea kanu. Kapa ʻia kēia i kekahi manawa he papaʻai vegetarian lacto-ovo.

Aia kekahi mau ʻokoʻa liʻiliʻi ʻē aʻe o ka meaʻai, me ka lacto-vegetarian (ke kanaka e ʻai i nā meaʻai mea kanu a me nā huahana waiu, akā ʻaʻole hua) a me ka ovo-vegetarian (kekahi mea e ʻai i nā meaʻai mea kanu a me nā hua, akā ʻaʻole ka waiu). ʻAʻole e huikau kēia me ka papaʻai vegan, kahi e hoʻopau pinepine ai pau loa nā huahana pili holoholona, ​​e like me ka ʻiʻo, ka moa, ka iʻa, ka waiū, nā hua manu, a i kekahi manawa nā huahana holoholona e like me ka meli. (E pili ana: ʻO ka ʻokoʻa ma waena o kahi meaʻai Vegan vs Vegetarian Diet)

E hoʻomaka lohi a paʻa.

Ke hoʻoholo koke ʻoe i nā huahana holoholona āu e makemake ai e mālama a i ʻole nix mai kāu pāʻina ʻana, ua hiki i ka manawa e hoʻomaka ai i kāu papaʻai papaʻai mea ʻai. ʻOiai ʻo ka ʻoki ʻana i ka ʻiʻo pipi anu no kekahi, ʻōlelo ʻo Caspero i ka hapa nui o ka poʻe e hoʻololi mālie i ka meaʻai meaʻai piha, hiki ke kōkua i ka hoʻomau ʻana o ka meaʻai, wahi āna. ʻO ka hana mua: E nānā pono, paʻakikī i nā meaʻai ma kāu pā. Inā ʻai mau ʻoe i ʻekolu mau lau i ka pule, e ʻohi i ka lawe a ʻelima a ʻeono paha no ʻelua mau pule e hiki mai ana. Mai laila aku, hoʻomau i ka ʻai lohi i nā mea kanu mea kanu (noʻonoʻo: nā mea ʻai, nā huaʻai, nā kīʻaha piha, nā pīni a me nā legume, nā nati, a me nā ʻanoʻano) a hiki i ka manawa o kāu papaʻai holoʻokoʻa, hoʻokumu ʻo ia.

ʻOiai ʻo ia ka hoʻolālā e hoʻomaʻalahi i kāu hoʻololi, hiki iā ia ke manaʻo nui loa e lawe i kahi ʻano meaʻai e pili ana i nā mea kanu i kāu iho. ʻO ia ke kumu ʻo Maya Feller, M.S., R.D.N., C.D.N., he meaʻai meaʻai i kākau inoa ʻia a Kinohi Manaʻo ʻo Brain Trust i ke kamaʻilio e pili ana i kāu papa ʻaina vegetarian me kahi dietitian i hoʻopaʻa inoa ʻia a i ʻole kāu mea mālama ola. "Manaʻo wau he mea kōkua ia e like me ka hiki ke hiki a e hōʻoia ʻaʻole ʻoe e hele i loko mai kahi makaʻu makaʻu, e noʻonoʻo ana he 'maikaʻi' kekahi mau meaʻai a ʻo nā mea ʻē aʻe he" ʻino, "" wehewehe ʻo ia.

Kuapo i kāu ʻiʻo no nā pī.

Ke hoʻomaka wale nei ʻoe, he mea kōkua e noʻonoʻo e pili ana i nā mea kanu mea kanu hiki iā ʻoe ke hoʻohana ma kahi o ʻiʻo, ma mua o ka hoʻāʻo ʻana e ʻimi i nā meaʻai ʻai ʻole. "Inā makemake ʻoe i ka moa noodle moa, e hana i ka moa noodle moa, a inā ʻoe e ʻai i nā ʻoka pipi i hoʻomoʻa ʻia, e hana i kēlā mau kalo lentil," ʻōlelo ʻo Caspero. Ma ka laulā, ʻo nā pīni ʻeleʻele a me nā līlī he subs maikaʻi ia no ka pipi o ka lepo, hana nā moa i ka moa, a me ka tofu - i hana ʻia mai nā pī soy - hiki ke pani i ka ʻiʻo i loko o nā sanika, nā ʻūlū, a me nā pola buddha, hoʻohui ʻo ia.

A hele mai kēia mau pī me ka nui o nā pōmaikaʻi. No ka poʻe hoʻomaka, piha lākou me ka protein a me ka fiber i hoʻokumu ʻia i nā mea kanu, nā mea kōkua nui e kōkua iā ʻoe e piha - ʻaʻole hangry, wahi a Caspero. Hoʻohui, "ʻo ka nui o nā pi āu e ʻai ai, ʻoi aku ka nui o ka fiber hiki ke loaʻa a ʻoi aku ka nui o nā antioxidant kūlohelohe āu e ʻai ai, nā mea āpau ʻaʻole e hoʻonui wale i kou olakino, akā kōkua pū kekahi e hōʻemi i ka maʻi maʻi mau. pilikia," wahi āna. ʻO ke kī ma ʻaneʻi, ʻo ka fiber, kahi ʻano o ka carb non-digestible e hōʻoluʻolu ai ʻoe ma hope o ka pāʻina ʻana, kōkua i ka pale ʻana i ka constipation, a he hana pū kekahi hoʻi i ka pale ʻana i ka maʻi diabetes 2 a me nā maʻi puʻuwai. (BTW, eia ka nui o ka fiber e pono ai. *

Kālele ana ma luna o ka hua, nā hua ʻole i hoʻomaʻemaʻe ʻole ʻia.

Me nā hunks o kaʻiʻo e lawe hou ʻole ana i ka hapalua o ka pā, hoʻomaka paha nā vegetarian hou i ka hoʻouka ʻana i kēlā wahi hakahaka me nā ʻōpala kahiko maikaʻi. ʻOiai ʻaʻohe hewa o ka ʻai ʻana i kahi ʻāpana o ka sourdough a i ʻole ka pola o ka pasta i hana ʻia mai ka palaoa keʻokeʻo i kēia manawa a laila, ua paipai ʻo Caspero i ka zero ʻana i loko o ka hua holoʻokoʻa i hoʻomaʻemaʻe ʻole ʻia, e like me ka farro, ka palaoa, a me nā ʻoka, e kaena ana i ka nui o ka fiber, protein, a me nā wikamina. ma mua o kā lākou mau hoa i hoʻomaʻemaʻe ʻia.

"Ma kahi o kahi pola cereal i ke kakahiaka - ʻo ia, ʻae, he mea ʻai - aia paha iā ʻoe i kēia manawa kahi pola oat," wahi a Caspero. "A ma luna o kēlā, malia paha hoʻohui ʻoe i nā kīʻaha buckwheat i hoʻomoʻa ʻia, nā mea ʻono a momona paha, me nā hua hemp, nā hua chia, a me kekahi mau hua." ʻOiai he carb-kaumaha kēlā brekkie, e hāʻawi nā ʻōmaka iā ʻoe me 4 gram o ka fiber (a i ʻole 14 pakeneka o kāu ʻae i kēlā me kēia lā) no kēlā me kēia lawelawe, a ʻo nā hua a me nā hua e hoʻohui hou aku.

Mai makaʻu i nā kalapona.

Mea hoʻomanaʻo: Ke kaena wale nei nā mea kanu a me nā pī. ʻO kekahi laʻana, he 25 kalama o ka ʻuala, a ʻo ka hapalua kīʻaha o nā pīni ʻeleʻele he 20 kalama. Akā inā ʻo ka helu kalebona i loko o ka pola buddha a i ʻole ke kīʻaha palaoa e pau i ke kūlike me kahi lawelawe o ka pasta, paipai ʻo Caspero i ka poʻe e ukali nei i kahi papaʻai papaʻai vegetarian e hoʻohuli hou i kā lākou nānā i nā * ʻano * o nā meaʻai a lākou e ʻai nei. , ʻaʻole ka macronutrient profile. Ma hope o nā mea āpau, loaʻa pū kēia mau meaʻai mea kanu āpau i ka 4 a me ka 7 gram o ka fiber.

E noʻonoʻo e pili ana i nā huahana ʻiʻo faux.

Mahalo i ko lākou loaʻa ākea, maʻalahi ka huahana ʻai faux i mea maʻalahi no nā mea hou vegetarian e hāʻawi i ka mea maoli. Akā hoʻolaha ʻo Feller ʻaʻole e hana like nā huahana āpau, a pono ʻoe e nānā no nā mea e hoʻohana i nā mea pono kiʻekiʻe, hana liʻiliʻi ʻia, a ua kaupalena ʻia ka paʻakai. "Ke loaʻa ʻoe iā lākou, e hana me ka manaʻo," i hoʻohui ʻia. ʻO ia hoʻi, mai ʻai ʻoe e like me kāu i ʻai ai i ka ʻiʻo, ke hoʻololi wale nei i nā huahana ʻiʻo faux. "Makemake ʻoe e nānā i ke kikowaena o kāu pā a puni a me nā mea kanu i hoʻoliʻiliʻi liʻiliʻi ʻia," i ʻōlelo ai ʻo ia.

Mai koʻikoʻi e pili ana i ka protein.

Ua hala ka lōʻihi o ke kuhi hewa ʻaʻole hiki i nā mea ʻai a me nā mea kanu ke kanu i ka protein ke lawa, wahi a Caspero fallacy ʻaʻole hiki ke ʻoi aku ka mamao mai ka ʻoiaʻiʻo. "Loaʻa ka protein i nā mea kanu, a ʻoi aku ka maikaʻi ma mua o ka protein o nā holoholona no ka mea aia pū ka fiber," i ʻōlelo ai ʻo ia. Hāʻawi ka hapalua kīʻaha kīʻaha o nā pīni ʻeleʻele waiwai-nui i ka 7.6 gram o ka protein, ʻoiai kahi ʻēheu moa hoʻokahi ʻaʻohe fiber a ʻano like ka nui o ka protein. BTW, pono ka wahine maʻamau i ka 46 grams o ka protein i ka lā, e like me ka USDA, a me kahi noiʻi ma luna o 6,600 mau meaʻai meaʻai i ʻike ʻia, ma ka awelika, ua loaʻa i nā poʻe komo i ka 70 grams o ka macronutrient i kēlā me kēia lā. Unuhi: Mai ahu no ka lawa ʻana o ka protein.

Eia hou, hiki iā ʻoe ke loaʻa i nā waikawa amino koʻikoʻi ʻeiwa - nā poloka kūkulu o ka protein e pono ai kou kino a hiki iā ʻoe ke loaʻa ma ka ʻai ʻana i ka meaʻai - ma o nā meaʻai mea kanu, wahi a Caspero. ʻOiaʻiʻo, kahi haʻawina i paʻi ʻia ma ka puke pai Nutrients ua ʻōlelo ʻia aia nā 20 mea kanu amino āpau (pono a me nā mea ʻole) nā meaʻai mea kanu a pau, ʻoiai ka ʻōlelo maʻamau he "nalo" kekahi mau mea kanu mea kanu. ʻOiai kekahi o nā amino acid i loaʻa i nā helu haʻahaʻa i nā meaʻai kikoʻī, ʻo ka ʻai ʻana i nā ʻano mea kanu mea kanu like ʻole e hōʻoia i kēlā me kēia e ukali nei i kahi papaʻai papaʻai vegetarian e lawa iā lākou, i ʻōlelo ʻo ia. "ʻO nā mea e like me nā meaʻai soy e loaʻa i nā waikawa amino āpau i ka nui o ka nui o ka mea e hopohopo ʻole ai," wahi āna.

E makaʻala i kekahi mau hemahema kūpono o ka momona.

ʻOiai ua makemake ʻia ʻoe e hālāwai me kāu quota fiber ma kahi papaʻai papaʻai vegetarian, nele paha ʻoe i nā meaola pono ʻē aʻe. ʻO kahi laʻana, ʻo ka wikamina B12, kahi mea kōkua e kōkua i ka mālama ʻana i ke aʻalolo o ke kino a me ke kino o ke kino, ʻike ʻia i nā meaʻai holoholona a i kekahi mau meaʻai paʻa e like me nā cereal, e paʻakikī ana e hoʻopiha i nā mea kanu nā mea kanu wale nō. ʻO ia ke kumu e paipai ai ʻo Caspero i ka poʻe e ukali nei i ka papaʻai vegetarian e lawe i kahi pākuʻi B12 e kiʻi i kā lākou papaʻai papaʻai i koi ʻia i kēlā me kēia lā o 2.4 micrograms.

Ma ka hōʻailona like, paʻakikī paha ka poʻe meaʻai no ka loaʻa ʻana o ka hao, he mineral i hoʻohana ʻia e hana i nā protein i loko o nā ʻulaʻula ʻulaʻula e lawe ana i ka oxygen mai nā māmā a puni ke kino a i nā ʻiʻo. ʻOiai ma laila ʻo ia ʻo ka hao i nā mea kanu, ʻaʻole i lawe ʻia ke ʻano kikoʻī a me ke ʻano o ka hao i loaʻa i kaʻiʻo, wahi a Feller. ʻO ia ka mea e pono ai i nā mea ʻai vegetarian ke hoʻopau kokoke i ʻelua mau manawa o ka nui o ka hao mea kanu i mea e hoʻopiha ai, no ka NIH. "Ma ka laulā, ʻo ka mea a mākou e haʻi aku ai i ka poʻe e loaʻa i ka wikamina C me ia [no laila ke omo ke kino iā ia ʻoi aku ka maikaʻi] a me ka makemake," wahi a Feller. "E makemake paha ʻoe e noʻonoʻo e pili ana i ka loaʻa ʻana o kahi huahana palaoa paʻa a i ʻole ka lawe ʻana i kahi mea hoʻopihapiha inā ʻoe e ʻike i nā hōʻike pilikino o ka hemahema hao." Inā haʻahaʻa ʻoe i ka mea momona, ʻike paha ʻoe i ka nāwaliwali a me ka luhi, paʻakikī i ka noʻonoʻo ʻana, a i ʻole gastrointestinal huhū, e like me ka NIH.

I mea e māʻona ai ʻoe, e hoʻāʻo i ka noshing i nā mea kanu waiwai nui e like me ka tofu, chickpeas, a me ka edamame i hui pū ʻia me ka huaora C-paʻa ʻulaʻula a me ka ʻōmaʻomaʻo pepa, broccoli, a me Brussels sprouts - a e kamaʻilio me kāu kauka a mea ʻai meaʻai e pili ana i nā mea hoʻohui hao inā ʻoe. manaʻo he pilikia paha kāu e lawa ai.

E mākaukau e launa pū me kou ʻohana.

ʻAʻole paʻakikī iā ʻoe wale nō ka ʻai ʻana i ka meaʻai meaʻai ma hope o nā makahiki he ʻumi o ka ʻai ʻana i ka pizza aloha, akā hiki iā ia ke hoʻopilikia i kou pilina. "Inā ʻoe i ulu i kahi wahi e kaumaha maoli nei i kaʻiʻo a i ʻole ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻohana a kāu ʻi a ʻi a ʻohana paha e ʻai i kahi papaʻai omnivore, hiki i kekahi friction ke hōʻemi a wehe ʻana paha i kēlā mau meaʻai."

I mea e ʻike ʻole ai kekahi e like me ka hāʻawi ʻana i kā lākou meaʻai punahele, paipai ʻo Caspero i ka nānā ʻana i nā meaʻai a ka ʻohana holoʻokoʻa e leʻaleʻa ai inā he vegetarian wale nō, he falafel paha, curry, a me nā mea kanu veggie maʻamau. A e hoʻomanaʻo, mai hoʻāʻo e hoʻohilahila i kou ʻohana a i ʻole S.O. i ka ʻai pololei ʻana pehea ʻoe. "ʻO ka haʻi ʻana iā lākou e ʻai lākou i kēia ala a i ʻole e loaʻa lākou i ka maʻi puʻuwai ʻaʻole paha ke ala maikaʻi loa e hoʻokokoke aku ai," i ʻōlelo ʻo ia. "Ma kahi, e kikowaena iā ʻoe iho a ʻōlelo 'ua ʻai wau i kēia ala a maikaʻi wau. Makemake au e paipai iā mākou ʻelua e hana i kēia. He aha kou mau manaʻo?

Hoʻolālā i nā Mana Meaʻai Mea Meaʻai Meaʻai

I loko nō o nā kaʻao kahe e pili ana ka ʻono o ka mea ʻai i ka mea ʻai e like me ka pōhaku lepo, ʻelua o Caspero a me Feller koʻikoʻi e hiki ke ʻono loa i ka kuke ʻana i nā mea kanu - inā ʻoe e hana pono. "Maʻa loa mākou i ka hoʻāla ʻana i kā mākou protein protein a ʻaʻole mākou e hoʻomāʻona i kā mākou mea ʻai, a laila manaʻo mākou i ka veggie mahu i kā mākou pā e like me ka ʻono," wahi a Feller. "Inā ʻo ia ke kikowaena o kāu pā, pono ke aloha e like me kou hāʻawi ʻana i kahi filet mignon."

E kāpīpī i ka paprika, ka kumini, a me ka pauka chili ma luna o nā pua puaʻa ma mua o ka ʻai ʻana iā lākou, e hoʻokomo i ka tofu i loko o ka cornstarch a me nā kumulāʻau sesame ma mua o ka palai ʻana, a i ʻole e hoʻomoʻa ʻia i loko o ka hui ʻana o ka kumini, turmeric, pepa ʻeleʻele, aniani, a me ke kāleka, wahi a Feller. E hana i kahi homemade, protein-pack patty, hoʻohui i nā hua a me nā pī, e like me ka bale a me ka lihi, me nā mea ʻala a hana i nā pōpō "ʻiʻo" no kāu pasta huapalaoa holoʻokoʻa. A no ka veggie medley ʻaʻole loa e palupalu, hoʻohui i nā huahana e like me kale a me nā kola a i ʻole nā ​​pua Brussels a me ka asparagus, he ʻokoʻa nā ʻono a me nā manaʻo o ka waha akā hana pū me ka maʻalahi, wahi āna.

A inā ʻoe e ʻumeʻume nei e hoʻolālā i ka hana, a ʻo ka mea nui loa, nā meaʻai vegetarian ʻono ma hope o kēlā mau hoʻāʻo hoʻokolokolo a me nā hemahema, e huli i kēia mau papa lāʻau kanu. Mahalo i kā lākou mau mea ʻono ikaika, nā mea i piha i ka fiber, a me ka maʻalahi, ʻaʻole ʻoe e nalo iki i ka moa.

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