ʻO ka Flexitary Diet: Kahi Alakaʻi Hoʻomaka Kūmole

Anter

• He aha ka papa ʻaina Flexitary?
• Nā Pōmaikaʻi Ola Hiki
• Maʻi maʻi puʻuwai
• Kaumaha emi
• Diabetes
• Kanesa
• Maikaʻi paha no ke kaiapuni
• Nā Downsides i ka ʻai ʻana i nā ʻiʻo liʻiliʻi a me nā huahana holoholona
• Nā meaʻai e ʻai ai ma ka papa ʻaina Flexitary
• Nā Mea ʻai e hoʻohaʻahaʻa i ka Diet Flexitary
• Kahi Laʻana Mea ʻAi Flexitarian no hoʻokahi pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Ka Laina Lalo

ʻO ka Flexitary Diet kahi ʻano o ka ʻai e paipai ana i ka hapa nui o nā mea kanu me ke ʻae ʻana i ka ʻiʻo a me nā huahana holoholona ʻē aʻe i ke kaulike.

ʻOi aku ka maʻalahi o kaʻai ma mua o ka lauʻai a i ʻole ka ʻai vegan.

Inā ʻoe e ʻimi e hoʻohui hou aku i nā mea kanu mea kanu i kāu papaʻai akā ʻaʻole makemake ʻoe e ʻoki loa i ka ʻiʻo, e hele ana i ka flexitary nāu.

Hāʻawi kēia ʻatikala i kahi nānā o ka Flexitary Diet, kona mau pono, nā meaʻai e ʻai ai a me kahi hoʻolālā pāʻina hoʻokahi pule.

He aha ka papa ʻaina Flexitary?

ʻO ka Flexitary Diet i hana ʻia e ka dietitian Dawn Jackson Blatner e kōkua i ka poʻe e ʻohi i ka pōmaikaʻi o ka ʻai ʻana i nā mea ʻai a ke ʻoluʻolu nei i nā huahana holoholona i ka wā kūpono.

ʻO ia ke kumu o ka inoa o kēia papaʻai he hui o nā huaʻōlelo maʻalahi a me nā mea ʻai.

Hoʻopau nā mea Vegetarian i ka ʻiʻo a i kekahi manawa nā meaʻai holoholona ʻē aʻe, ʻoiai ka poʻe vegans e hoʻokapu loa i kaʻiʻo, nā iʻa, nā hua manu, ka waiū a me nā huahana meaʻai a nā holoholona.

Ma muli o ka ʻai ʻana o nā flexitarians i nā huahana holoholona, ​​ʻaʻole lākou i manaʻo ʻia he poʻe vegetarians a mea ʻona paha.

ʻAʻohe o ka Flexitary Diet rula i kālai ʻia a koi ʻia paha i nā helu o nā calories a me nā macronutrients. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka nohona ma mua o ka papaʻai.

Hoʻokumu ʻia ia i nā kumuhana aʻe:

• ʻAi i ka hapanui o nā huaʻai, nā lau, nā legume a me nā kīʻaha holoʻokoʻa.
• Kau i ka protein mai nā mea kanu ma kahi o nā holoholona.
• E maʻalahi a hoʻohui i kaʻiʻo a me nā huahana holoholona i kēlā me kēia manawa.
• ʻAi i ka mea liʻiliʻi i hana ʻia, ka ʻano maoli o nā meaʻai.
• Ka palena i hoʻohui ʻia i ke kō a me nā mea ʻono.

Ma muli o kona ʻano palupalu a kau i ka mea e hoʻopili ai ma mua o ka palena, ʻo ka Flexitary Diet kahi koho i makemake nui ʻia e ka poʻe e nānā ana e ʻai i ke olakino.

ʻO ka mea nāna i hana ka Flexitary Diet, ʻo Dawn Jackson Blatner e haʻi pehea e hoʻomaka ai e ʻai i ka flexitary ma ka hoʻokomo ʻana i kekahi mau ʻiʻo i kēlā me kēia pule i loko o kāna puke.

Eia nō naʻe, ʻaʻole koi ʻia ka ukali ʻana i kāna mau ʻōlelo kikoʻī e hoʻomaka ai e ʻai i kahi ala flexitary. E ʻai paha kekahi poʻe i ka papaʻai i nā huahana holoholona ma mua o nā mea ʻē aʻe.

Ma ke ʻano holoʻokoʻa, ʻo ka pahuhopu ka ʻai ʻana i nā meaʻai mea kanu momona a emi ka ʻiʻo.

ʻO ka Flexitary Diet kahi ʻano semi-vegetarian o ka ʻai e paipai ana i ka liʻiliʻi o ka ʻiʻo a me nā mea kanu i kanu ʻia. ʻAʻohe lula kikoʻī a manaʻo paha, e hana ana i kahi koho ʻoluʻolu no ka poʻe e ʻimi nei e hōʻoki i nā huahana holoholona.

Nā Pōmaikaʻi Ola Hiki

Hāʻawi ka ʻai i ka flexitary i kekahi mau pono olakino ().

Eia nō naʻe, no ka mea ʻaʻohe kikoʻī kikoʻī o kēia papaʻai, paʻakikī e nānā inā a pehea e hoʻopili ai nā pono noiʻi o nā papa mea kanu e pili ana i ka Flexitary Diet.

Eia nō naʻe, kōkua mau ka noiʻi ʻana ma nā papa ʻai vegan a me nā mea ʻai ʻole i ke kahakaha ʻana i ka pehea e hoʻonui ai ke olakino semi-vegetarian i ke olakino.

He mea nui ia e ʻai i ka nui o nā hua, nā mea kanu, nā legume, nā kīʻaha āpau a me nā meaʻai ʻē aʻe āpau liʻiliʻi e hōʻiliʻili ai i nā pono olakino o ka ʻai ʻana i nā mea kanu.

ʻO ka hōʻemi ʻana i ka ʻai i ka hoʻomau ʻana i ka ʻai i nā meaʻai i hoʻomaʻemaʻe ʻia me ka nui o ke kō a me ka paʻakai ʻaʻole e alakaʻi i nā pono like ().

Maʻi maʻi puʻuwai

ʻO nā papaʻai momona i ka fiber a me nā momona momona maikaʻi no ke olakino puʻuwai ().

Ua aʻo ʻia ma hope o 45,000 mau mākua ma luna o 11 mau makahiki i loaʻa i ka poʻe vegetarians kahi 32% haʻahaʻa o ka maʻi puʻuwai, i hoʻohālikelike ʻia me nā non-vegetarians ().

Loaʻa paha kēia ma muli o ka ʻoiaʻiʻo o kaʻai ʻana i nā mea ʻai pono ʻole ka waiwai pinepine i ka fiber a me nā antioxidants e hōʻemi ai i ke kahe o ke koko a hoʻonui i ka maikaʻi o ka cholesterol.

Ua hōʻike ʻia kahi loiloi o 32 mau noiʻi e pili ana i ka hopena o nā papaʻai vegetarian ma ke kahe o ke koko i hōʻike ʻia he mau systolic kahe o ke kahe o nā mea vegetarian ma kahi o ʻehiku mau helu ma lalo o ka poʻe i ʻai i kaʻiʻo.

Ma muli o ka nānā ʻana o kēia mau haʻawina i nā papaʻai vegetarian pololei, paʻakikī e nānā inā loaʻa ka hopena like o ka Flexitary Diet i ke kahe o ke koko a me nā maʻi maʻi puʻuwai.

Eia nō naʻe, ʻo ka ʻai flexitary ka mea i hoʻokumu ʻia i nā mea kanu a loaʻa paha nā pōmaikaʻi e like me kaʻai vegetarian piha.

Kaumaha emi

ʻOi aku paha ka maikaʻi o ka ʻai Flexitary no kāu waistline.

ʻO kēia kahi mahele no ka mea kaohi o ka flexitarians i ka nui-calorie, nā meaʻai i hana ʻia a ʻai i nā mea kanu i nā mea kanu i haʻahaʻa maoli i nā calorie.

Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka poʻe e ukali nei i ka papaʻai mea kanu ke lilo i ka nui o ke kaupaona ma mua o ka poʻe ʻaʻole (,).

Ua ʻike ʻia kahi loiloi o nā noiʻi ʻana ma mua o 1,100 ka nui o ka poʻe i ʻai i ka papaʻai mea ʻai no 18 mau pule i nalowale he 4.5 paona (2 kg) ma mua o ka poʻe ʻaʻole ().

Hōʻike pū kekahi kēia a me nā noiʻi ʻē aʻe i ka poʻe e ukali nei i nā papa ʻaina vegan e lilo i ka nui o ke kaupaona, ke hoʻohālikelike ʻia i nā mea ʻai a me nā omnivores (,).

Ma muli o ka kokoke loa o ka Flexitary Diet i kahi papaʻai vegetarian ma mua o ka vegan, kōkua paha ia me ka pohō kaumaha akā ʻaʻole paha e like me ka ʻai o ka vegan.

Diabetes

ʻO ka maʻi diabetes Type 2 kahi maʻi ahulau o ka honua. ʻO ka ʻai ʻana i kahi papaʻai olakino, keu hoʻi i hoʻokumu ʻia i nā mea kanu, hiki ke kōkua i ka pale a mālama ʻana i kēia maʻi.

ʻO kēia paha ka mea no kaʻai ʻana o nā mea kanu i kōkua i ka pohō kaumaha a loaʻa nā meaʻai he nui i ka fiber a haʻahaʻa i nā momona maikaʻi ʻole a hoʻohui ʻia ke kō (,).

Ua ʻike ʻia kahi noiʻi ma luna o nā mea komo he 60,000 ʻo ka nui o ka maʻi diabetes type 2 he 1.5% haʻahaʻa o ka semi-vegetarians a i ʻole nā ​​flexitarians i hoʻohālikelike ʻia me nā non-vegetarians ().

Ua hōʻike ʻia nā noiʻi hou aʻe i ka poʻe me ka maʻi diabetes ʻano 2 i ʻai i nā papaʻai mea ʻai ʻaʻohe 0.39% haʻahaʻa hemoglobin A1c (ʻekolu mahina awelika o nā heluhelu kō kō) ma mua o ka poʻe me ke ʻano i ʻai i nā huahana holoholona ().

Kanesa

ʻO nā hua, nā lau, nā lau, nā ʻanoʻano, nā kīʻaha a me nā legume āpau i loaʻa nā meaola a me nā antioxidant i hiki ke pale i ka maʻi ʻaʻai.

Hōʻike ka noiʻi e pili ana nā papaʻai vegetarian me kahi hanana haʻahaʻa o nā maʻi āpau āpau akā ʻo nā maʻi maʻi colorectal (,).

ʻO kahi makahiki he 7 mau makahiki e pili ana i nā maʻi o nā maʻi ʻaʻai kala ʻole ma 78,000 poʻe i ʻike ʻia he 8% ka nui o nā semi-vegetarians e hoʻohālikelike ʻia i kēia ʻano maʻi ʻaʻai, ke hoʻohālikelike ʻia me nā mea ʻai ʻole ().

No laila, ʻo ka hoʻohui ʻana i nā meaʻai meaʻai āpau me ka ʻai ʻana i ka flexitary e hōʻemi ai i kāu maʻi maʻi ʻaʻai.

Hiki i ka Flexitary Diet ke kōkua i ka pohō kaumaha a hoʻoliʻiliʻi i kou makaʻi i ka maʻi puʻuwai, maʻi ʻaʻai a me ka maʻi diabetes type 2. Eia nō naʻe, kālailai ka hapanui o nā noiʻi i nā papaʻai mea ʻai a me nā mea ʻai vegan, e paʻakikī ana e loiloi inā loaʻa nā pōmaikaʻi like i ka ʻai o ka flexitary.

Maikaʻi paha no ke kaiapuni

Hiki i ka Flexitary Diet ke kōkua i kou olakino a ke kaiapuni.

Hiki i ka hōʻemi ʻana i ka ʻai ke kōkua i ka mālama ʻana i nā kumuwaiwai kūlohelohe ma o ka hōʻemi ʻana i nā kinoea hoʻomehana honua, a me ka hoʻohana ʻāina a me ka wai.

ʻO kahi loiloi o ka noiʻi e pili ana i ka hoʻomau ʻana o nā papa mea kanu i loaʻa i ka mea kanu i loaʻa i ka hoʻololi ʻana mai ka awelika o ka papaʻai a hiki i ka ʻai fl fleksitary, kahi i hoʻololi hapa ʻia ka ʻiʻo e nā mea kanu mea kanu, hiki ke hōʻemi i nā kinoea hoʻomehana honua e 7% ().

ʻO ka ʻai ʻana i nā mea kanu mea kanu e hoʻohuli ai hoʻi i ka koi no ka nui o ka ʻāina e hoʻolaʻa ʻia no ka ulu ʻana i nā hua a me nā mea kanu no nā kānaka ma kahi o ka hānai ʻana i nā holoholona.

Pono ka mahi ʻana i nā mea kanu i nā kumuwaiwai heʻuʻuku loa ma mua o ka hoʻoulu ʻana i nā holoholona e ʻai. ʻO ka ʻoiaʻiʻo, ʻo ka ulu ʻana o ka protein mea kanu e hoʻohana i 11 mau manawa liʻiliʻi o ka ikehu ma mua o ka hana ʻana i nā protein holoholona (,).

ʻO ka ʻai ʻana o ka flexitary a me ka hoʻololi ʻana i kaʻiʻo no ka protein mea kanu maikaʻi no ka honua. Hoʻohana nā papaʻai mea kanu ma muli o ka nui o nā wahie fossil, ka ʻāina a me ka wai.

Nā Downsides i ka ʻai ʻana i nā ʻiʻo liʻiliʻi a me nā huahana holoholona

Ke hoʻolālā maikaʻi ʻia ka flexitary a me nā papaʻai mea kanu ʻē aʻe, hiki ke olakino loa.

Eia nō naʻe, makaʻu paha kekahi poʻe i ka hemahema o ka momona ke oki lākou i kaʻiʻo a me nā huahana holoholona ʻē aʻe e pili ana i ka lawa o kā lākou koho meaʻai.

ʻO nā hemahema kūpono hiki ke makaʻala ma ka Flexitary Diet pū ():

• ʻO Vitamin B12
• Kiniki
• Mea hao
• Kalipuna
• ʻO nā waikawa momona Omega-3

Ua ʻike ʻia kahi loiloi o ka noiʻi ʻana no ka hemahema o ka wikamina B12 i ka makaʻu o nā mea ʻai āpau no ka hemahema, me 62% o nā vegetarians hāpai a hiki i ka 90% o nā vegetarians ʻelemakule i nele ().

Loaʻa ka Vitamin B12 i nā huahana holoholona. Kaukaʻi ʻia i ka helu a me ka nui o nā huahana holoholona i wae ʻia e flexitary e hoʻopili, e koi ʻia kahi waihona B12.

Loaʻa paha i nā Flexitarians nā hale kūʻai haʻahaʻa o ka zinc a me ka hao, ʻoiai e hoʻopili maikaʻi ʻia kēia mau minelala mai nā meaʻai holoholona. ʻOiai hiki ke lawa ka lawa o kēia mau meaola mai nā meaʻai mea kanu wale nō, pono i nā flexitarians e hoʻolālā i kā lākou papaʻai e like me ka hoʻokō ʻana i kēia ().

ʻO ka hapa nui o nā nati a me nā ʻanoʻano, nā kīʻaha a me nā legume ʻelua i loko o ka hao a me ka zinc. Hoʻohui i kahi kumu o ka wikamina C kahi ala maikaʻi e hoʻonui ai i ka lawe hao ʻana mai nā mea kanu i hoʻokumu ʻia (18).

Hiki i kekahi flexitarians ke kaupalena i ka waiū a pono e ʻai i nā kumuwaiwai i hoʻokumu ʻia o ka calcium e loaʻa ai nā huina kūpono o kēia nutrient. ʻO nā meaʻai mea kanu i loko o ka puna e komo pū me ka bok choy, kale, chard a me nā ʻanoʻano sesame.

ʻO ka mea hope loa, e makaʻala nā flexitarians i ka lawa ʻana o nā omega-3 fatty acid, i loaʻa mau i nā iʻa momona. ʻO nā kumuwaiwai o nā ʻano mea kanu o omega-3, alpha-linolenic acid (ALA), me nā walnuts, nā hua chia a me nā flaxseeds ().

E hoʻomanaʻo i ka ʻai ʻana i ka flexitary hāʻawi iā ʻoe i ka maʻalahi e hoʻopau i nā nui o ka iʻa a me nā huahana holoholona. Inā hoʻolālā maikaʻi ʻia ka papaʻai a hoʻokomo i nā ʻano meaʻai āpau, ʻaʻole paha e hopohopo nā hemahema meaʻai.

ʻO ka ʻai palena ʻia ʻana o ka ʻiʻo a me nā huahana holoholona ʻē aʻe i alakaʻi ʻia i kekahi hemahema o ka meaʻai, ʻo B12, hao, zinc a me ka calcium. Kūpono paha ka poʻe Flexitarians ma muli o kā lākou koho meaʻai.

Nā meaʻai e ʻai ai ma ka papa ʻaina Flexitary

Hoʻomaopopo ka poʻe Flexitarians i nā protein mea kanu a me nā mea ʻē aʻe āpau, hoʻoliʻiliʻi liʻiliʻi ʻia me ka palena ʻana i nā huahana holoholona.

ʻO nā meaʻai e ʻai mau ai nā:

• Kumuʻiʻo: Soybeans, tofu, tempeh, legume, lentils.
• Nā mea kanu non-starchy: ʻO nā ʻōmaʻomaʻo, nā pepelu bele, ua ulu ʻo Brussels, nā pīni ʻōmaʻomaʻo, nā kāloti, ka pua kō.
• Nā mea kanu Starchy: Pākuʻi hoʻoilo, ka pī, ka palaoa, kaʻuala.
• Hua: ʻO nāʻalela, nā alani, nā hua, nā hua waina, nā cherry.
• Nā hua a pau: ʻO Quinoa, teff, buckwheat, farro.
• ʻO nā hua, nā hua a me nā momona olakino ʻē aʻe: ʻO nāʻalemona, nā olonā, nā hua chia, nā walnuts, cashews, pistachios, peanut butter, avocados, ʻoliva, niu.
• ʻO nā waiū ʻē aʻe i hoʻokumu ʻia me ka waiū ʻAmelemona ʻole ka niu, ka niu, ka hemp a me ka waiū soy.
• Nā mea kanu, nā mea ʻala a me nā mea ʻala: ʻO Basil, oregano, mint, thyme, kumine, turmeric, ginger.
• ʻAla: Hoʻoemi-sodium sodium soy, apple cider winika, salsa, sinapi, hū kō, ketchup me ka hoʻohui ʻole ʻia o ke kō.
• Mea inu: Kaʻu a me ka wai sparkling, tī, kope.

Ke hoʻohui nei i nā huahana holoholona, ​​koho i kēia ke hiki.

• Hua manu: Hoʻāla ʻia ka pae manuahi a hānai hānai paha.
• Manuʻai: Meaola, pae manuahi a hānai hānai paha i hānai ʻia.
• Iʻa: Hopu-ʻāhiu.
• ʻIʻo: Hānai ʻia ka mauʻu a hānai hānai paha.
• Waiu: Meaola mai nā holoholona hānai hānai a hānai holoholona paha.

ʻO ka Flexitary Diet kahi ʻano o nā meaʻai āpau i hoʻokumu ʻia me ka mea nui i ka mea kanu ma luna o nā protein holoholona. Ke hoʻopili nei i nā huahana holoholona, ​​e noʻonoʻo e koho i nā hua manuahi, nā iʻa i hopu wale ʻia a me nā ʻiʻo i hānai ʻia i ka mauʻu a me ka waiū.

Nā Mea ʻai e hoʻohaʻahaʻa i ka Diet Flexitary

ʻAʻole paipai wale ka Flexitary Diet i ka palena ʻana i kaʻiʻo a me nā huahana holoholona akā ka palena ʻana i nā meaʻai i hana nui ʻia, nā kīʻaha hoʻomaʻemaʻe a me nā kō.

Nā meaʻai e hōʻemi ai:

• Nā ʻiʻo i hana ʻia: Bacon, sausage, bologna.
• ʻO nā kālapa i hoʻomaʻemaʻe ʻia: Pā berena keʻokeʻo, laiki keʻokeʻo, ʻeke, ʻūpala.
• Pākuʻi kō a me nā mea ono: Soda, nā donat, nā pōpō, nā kuki, nā kanakē.
• Mea 'ai wikiwiki: ʻO Fries, burger, nuggets moa, waiū waiū.

ʻO ka ʻai ʻana i ka flexitary ʻaʻole ia he kumu no ka hōʻemi ʻana i kāu ʻai i kaʻiʻo. ʻO ka palena ʻana i nā ʻiʻo i hana ʻia, nā kālika hoʻomaʻemaʻe a me nā kō i hoʻohui ʻia kekahi mau mea nui o ka Flexitary Diet.

Kahi Laʻana Mea ʻAi Flexitarian no hoʻokahi pule

Hāʻawi kēia hoʻolālā ʻai hoʻokahi pule iā ʻoe i nā manaʻo e pono ai e hoʻomaka e ʻai i ka flexitary.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO nā mea ʻoki ʻoki kila me nā ʻāpala, nā olonā wili a me ke kinamona.
• ʻAina awakea: ʻO ka palaoa me nā greens, shrimp, corn, black beans a me ka avocado.
• ʻAina ahiahi: ʻO ka sup Lentil me ka palaoa palaoa piha a me kahi salakeke ʻaoʻao.

Pōʻalua

• ʻAina kakahiaka: ʻO ka toast-palaoa toast me ka avocado a me nā hua moa i hoʻomoʻa ʻia.
• ʻAina awakea: ʻO ka pola Burrito me ka laiki palaunu, nā pīni a me nā mea kanu.
• ʻAina ahiahi: ʻO nā noodles Zucchini me ka hua kōmato a me nā pīni keʻokeʻo.

Pōʻakolu

• ʻAina kakahiaka: ʻO ka wai niu niu me ka maiʻa a me nā walnuts.
• ʻAina awakea: ʻO ka wahī āpau me ka hummus, nā lau a me nā moa.
• ʻAina ahiahi: ʻO Salemona i hoʻomoʻa ʻia, ʻuala i hoʻomoʻa ʻia a me nā pīni ʻōmaʻomaʻo.

Pōʻahā

• ʻAina kakahiaka: Hana ʻia me ka waiū me ka waiū almond unsweetened, spinach, peanut butter a me nā hua maloʻo.
• ʻAina awakea: ʻO kā Kaleta Kaʻakai salad me ka palaoa a me ka sopa tumato.
• ʻAina ahiahi: ʻO ka moa i hoʻomoʻa ʻia, ka quinoa a me ka pua kōlehu i hoʻomoʻa ʻia.

Pōʻalima

• ʻAina kakahiaka: ʻO ka yogurt Greek me nā blueberry a me nā hua ʻoka.
• ʻAina awakea: Hoʻopili ʻo Chard me nā mea kanu i kāwili ʻia a me ka mea ʻūpī pi.
• ʻAina ahiahi: ʻO ka Lentil stew a me kahi salakeke ʻaoʻao.

Pōʻaono

• ʻAina kakahiaka: ʻO nā hua maʻalahi loa me nā mea kanu i kālua ʻia a me ka salakeke hua.
• ʻAina awakea: ʻO ka palaoa wai Peanut me nā hua hua i kāwili ʻia i ka palaoa piha.
• ʻAina ahiahi: ʻO nā pākeke pīniʻele me ka avocado a me nā ʻuala.

Lāpule

• ʻAina kakahiaka: Hoʻopiʻiʻo Tofu me nā mea kanu i kāwiliʻia a me nā meaʻala.
• ʻAina awakea: Kāpena Quinoa me nā cranberry maloʻo, nā pecan a me nā tī feta.
• ʻAina ahiahi: ʻO nā pepa bele i hoʻopili ʻia me ka kuhukukū a me ka salakeka ʻaoʻao.

ʻO ka ʻai ʻana i kahi papaʻai flexitary e pili ana i ka palena ʻana i ka ʻai o kaʻiʻo a me nā huahana holoholona i ka nānā nui ʻana i nā meaʻai kumu kanu momona. Koho paha kekahi poʻe e ʻai i nā huahana holoholona a ʻoi aku a ʻoi paha ma mua o ka mea i hōʻike ʻia ma ka papa ʻaina ma luna.

Hāʻawi kēia hoʻolālā papaʻai hoʻokahi pule i nā manaʻo ʻai e hoʻomaka ai ʻoe me ka ʻai flexitary. Kaukaʻi ʻia i kāu mau makemake, koho ʻoe e lawe a hoʻohui i nā huahana holoholona hou aʻe.

Ka Laina Lalo

Hoʻonohonoho ka semi-vegetarian Flexitary Diet i nā proteins mea kanu olakino a me nā mea ʻē aʻe āpau, hoʻoliʻiliʻi liʻiliʻi ʻia akā hoʻoulu ʻia ka ʻiʻo a me nā huahana holoholona i ka wā kūpono.

Hiki i kaʻai flexitary ke kōkua i ke kaupaona ʻana a hoʻemi i kou makaʻu i ka maʻi puʻuwai, maʻi ʻaʻai a me ka maʻi ʻaʻai ʻano 2. Maikaʻi paha ka honua.

Eia nō naʻe, he mea nui ka hoʻolālā ʻana i kāu mau koho meaʻai flexitary e pale i nā hemahema o ke kino a ʻohi i nā keu olakino ka nui.