No ke aha e noʻonoʻo pono ai i ka hahai ʻana i kahi papa ʻaina Flexitary

Anter

• No laila, pehea ka nui o ka ʻiole e ʻae ʻia ʻoe e ʻai?
• Nā pōmaikaʻi o ka hahai ʻana i ka ʻai flexitarian
• ʻO nā hemahema o ka ʻai ʻana i ka ʻiʻo liʻiliʻi
• Ka Laina Lalo
• Nānā no

Malia paha he mea ʻai ʻoe makemake kahi burger i kēlā me kēia manawa (a ʻaʻole makemake e kiʻi i ka malu no ka "hoʻopunipuni"). A i ʻole he ʻai ʻai pololei ʻoe e ʻimi nei e hoʻomaʻamaʻa i kāu ala ʻai ʻiʻo no nā kumu olakino. (Ma hope o nā mea a pau, ola nā mea ʻai meaʻai 3.5 mau makahiki ma mua o ka poʻe ʻai ʻiʻo.) ʻAe, ka nūhou maikaʻi, aia kahi papa ʻai no ʻoe. Kapa ʻia ka pelekikena diet plan, kahi ala buzzy o ka ʻai ʻana a Dawn Jackson Blatner i hōʻike ai i loko o kāna puke ʻO ka ʻai Flexitarian. (Hoʻokomo pū ʻo Jackson Blatner i ka 30-Day Shape Up Your Plate Healthy Eating Meal Plan.) Mai waiho i ka huaʻōlelo "diet" hoʻolei iā ʻoe i waho-flexitaryism ʻoi aku kahi ala maʻamau o ka ʻai / ʻano nohona, a ʻaʻole, ʻaʻole paʻakikī. e mālama ... no laila ka flex no ka loli.

ʻO ka mea nui, ʻo ia nō he mea ʻai maʻalahi ʻoe. ʻAi ʻoe i ka tofu, ka quinoa, nā tona o nā hua, a me nā mea punahele ʻē aʻe, akā ʻae ʻia ʻoe e ʻai i kaʻiʻo a me ka iʻa. Kupono ke kani pololei, ʻeā? Ma aneʻi, e luʻu i loko o nā kikoʻī e pili ana i nā pōmaikaʻi a me nā hōʻino o kēia ʻano ʻai.

No laila, pehea ka nui o ka ʻiole e ʻae ʻia ʻoe e ʻai?

ʻOiaʻiʻo i kona inoa, maʻalahi ka papaʻai, akā aia kekahi mau alakaʻi e pili ana i ka nui o kaʻiʻo āu e ʻai ai. Wahi a kā Blatner puke, pono i ka flexitarians hou loa e haʻalele i ka ʻai i ʻelua mau lā i ka pule a e ʻoki i nā auneke he 26 i loko o nā lā he ʻelima i koe (no ka nānā ʻana, ʻo kahi ʻāpana kāleka-nui o kaʻiʻo e pili ana i 3 auneke, ʻoiai kahi hale ʻaina. Aia ma kahi o 5 ka nui o ka ʻāpana, wahi a Pam Nisevich Bede, he meaʻai meaʻai me ka Abbott's EAS Sports Nutrition). ʻO ka papa aʻe (flexitarians holomua) e hāhai i kahi papaʻai mea ʻai i ʻekolu a ʻehā mau lā paha o ka pule a ʻai ʻole ma mua o 18 auneke o kaʻiʻo i nā lā i koe. ʻO ka mea hope loa, ʻae ʻia kahi flexitary pae kiʻekiʻe 9 auneke o kaʻiʻo i ʻelua mau lā i ka pule a hele me ka manu ʻole i nā ʻelima ʻē aʻe.

ʻO ka hahai ʻana i kahi hoʻolālā meaʻai flexitarian ʻaʻole ia e pili ana i ka ʻoki ʻana i ka ʻai ʻiʻo e pili ana i ka hoʻonohonoho mua ʻana i nā kīʻaha momona momona. ʻO nā huaʻai, nā nati, ka waiū, nā hua manu, nā pīni, a me nā huahana i loaʻa kahi i ka papaʻai, akā pono e hōʻalo i nā meaʻai a me nā mea momona. "ʻOi aku ia ma mua o ke kua ʻana i ka ʻiʻo, ke ʻoki nei ia i ka meaʻai i hana ʻia," wahi a Laura Cipullo, ʻo R.D., na Laura Cipullo Whole Nutr ma New York.

Nā pōmaikaʻi o ka hahai ʻana i ka ʻai flexitarian

ʻO nā ʻaoʻao āpau āpau e lilo i mea ʻai ʻole e lawe i kēia papaʻai. Aia ke ʻano kaiapuni mai ka ʻoki ʻana i kāu ʻiʻo a me ka ʻai iʻa e hoʻomaʻamaʻa i kou kapuaʻi kalapona, a me nā pōmaikaʻi olakino he nui. Ma hope o kahi papaʻai vegetarian i hōʻike ʻia e hoʻohaʻahaʻa i kou makaʻi i ke kiʻekiʻe o ke koko, ka maʻi maʻi maʻi, a me ka hahau ʻana, a ʻoi aku ka haʻahaʻa o nā BMI ma mua o nā mea ʻai, e like me kēia noiʻi Polani. Eia kekahi, no ka mea e ʻai mau ana ʻoe i ka ʻiʻo, ʻaʻole ʻoe e hopohopo nui e pili ana i ka loaʻa ʻana o ka nui o ka protein a me nā meaʻai e like me nā huaora B a me ka hao. (ʻO ia kahi ikaika o ka papaʻai pescatarian.)

ʻO ka pōmaikaʻi nui ʻē aʻe, ʻo ia ka pololei a me ka maʻalahi o ka meaʻai. "Makemake au i ka ʻai flexitarian no ka mea ʻaʻole pono ia e hoʻokomo iā ʻoe i kahi ala ʻai a i ʻole," wahi a Bede. "ʻIke mākou i kekahi mau papaʻai e like me nā mea ʻai a mea ʻai paha paha e lilo i mea kapu loa, a ʻo ka maʻalahi e hiki ai iā ʻoe ke hoʻolauna ke hoʻomau nei i kahi regimen kahi mea maikaʻi." (E nānā i nā meaʻai maʻamau maʻamau no nā mea ʻai meaʻai a me nā vegans.)

ʻO ka poʻe i maʻa i ka helu ʻana i nā calories ma ka hoʻomana haipule hiki paha iā lākou ke hoʻonāukiuki i ka loli, akā no nā mea ʻē aʻe āpau, hiki i ke ʻano hāmama ke hoʻomaʻamaʻa i kaʻai flexitary e pili pono no ka mea ʻaʻole ʻoe e nele. Hoʻomaikaʻi turkey a i ʻole barbecue i kāu huakaʻi i Austin? He pāʻani maikaʻi nā mea ʻelua ma aneʻi.

ʻO ka mea hope loa, ʻo ka hoʻopiha ʻana i kāu kaʻa kūʻai me nā protein i hoʻokumu ʻia i nā mea kanu, e like me ka soy, nā lihi, a me nā pīni, hiki ke kōkua iā ʻoe e mālama i kekahi kālā i kāu pila kūʻai, wahi a Bede.

ʻO nā hemahema o ka ʻai ʻana i ka ʻiʻo liʻiliʻi

Inā he ʻai ʻai nui ʻoe, ʻoi aku ka paʻakikī o ka hoʻololi ʻana i kou ala, ʻoiai inā ʻaʻole hiki iā ʻoe ke ʻoluʻolu ma hope o ka ʻai ʻole. "Pōloli ʻoe a hoʻomaka i ka ʻai ʻana i nā kālaki a me nā nati e kiʻi i ka protein e pono ai, no laila e lawe ʻoe i nā mea ʻoi aku ka nui o ke kala ma mua o kou makemake inā lawe ʻoe i nā protein holoholona he nui," wahi a Cipullo. No ka hakakā ʻana i kēlā mau manaʻo pōloli mau, pono nā wahine e hana i 30 gram o ka protein i kēlā me kēia pāʻina, wahi a Bede. Maʻalahi loa ia no ka poʻe ʻai i ka ʻiʻo, akā pono ka stritarians e ʻoi aku ka mākaukau a nānā i ka protein mai nā kumuwaiwai i hoʻokumu ʻia. "Inā ʻoe e ʻai wale nei i kahi salakeke spinach, ʻaʻohe ala e paʻi aku ai iā ia, akā inā ʻoe e kīloi i kekahi mau lihi, tofu, a i ʻole kahi haʻalulu protein, hiki loa iā ʻoe ke kiʻi i kēlā pahu hopu," wahi a Bede.

E nānā pono ʻoe i kāu pae o B12, wikamina D, hao, a me ka puna. E nānā i nā waiū waiū a i ʻole nā ​​huaʻai nut i hoʻopaʻa ʻia me ka puna a me ka huaola D, i ʻōlelo ʻo Cipullo. A inā ʻoe e hana nei me kahi hemahema hao, e hoʻomau i ʻelua a ʻekolu mau lā o ka pule e ʻai i ka meaʻai meaʻai ma mua o ka hoʻokuʻu ʻana iā ia i ʻelima, wahi āna.

Ka Laina Lalo

Hiki i nā mea kanu a me nā vegans ke nānā i nā flexitarians e like me nā cop-out e hoʻāʻo nei e ʻai i kā lākou keke a ʻai pū kekahi. Akā ʻo ka hoʻonohonoho ʻana e ʻai i nā meaʻai lau-ʻoi aku ka nui ma mua o ka hoʻomaʻemaʻe a me nā meaʻai i hana ʻia hiki ke hopena maikaʻi i kou olakino. No laila pono ʻoe e hele no ia? ʻŌlelo pololei ʻo Bede lāua ʻo Cipullo. "He meaʻai kēia e hiki iā mākou ke apo a noʻonoʻo, inā ʻaʻohe mea ʻē aʻe e hoʻolauna i nā ʻano hou," wahi a Bede. ʻOiai ʻo ka haʻalele wale ʻana i ka ʻiʻo no ka ʻai hoʻokahi a i ʻole hoʻokahi lā, he ʻanuʻu ia i ke ala ʻai kūpono. (E hoʻomaka me kēia mau lauʻai lau nahele he 15 e aloha nā mea ʻai.)

Nānā no