Pehea e hōʻalo ai i ka nele o nā meaola i ka Dietarian Vegetarian

Anter

• Kalipuna
• Mea hao
• Omega 3
• B12 wikamina
• Wikamina D
• ʻO ka mea ʻaʻole pono e ʻai i ka mea ʻai
• Pilikia nā papaʻaiʻai vegetarian maʻamau

I mea e hōʻalo ai i kekahi ʻano malnutrice i ka wā e noʻonoʻo ai i ka papaʻai vegetarian, pono ʻoe e hoʻonui i nā ʻano meaʻai like ʻole e hoʻohana a hoʻohana i nā hoʻolālā e like me ka ʻai ʻana i nā mea kanu i waiwai i ka hao me nā meaʻai i loaʻa i nā huaola C, e like me ka ʻalani, ʻoiai e hoʻonui ana kēia huaola i ka omo. o ka hao i ke kino.

Ma ke ʻano laulaha, pono e makaʻala ka poʻe vegetarians i ka ʻai ʻana o ka calcium, ka hao, ka omega-3, ka wikamina B12 a me ka wikamina D, no ka mea he mau meaola i loaʻa i ka meaʻai o nā holoholona. Hoʻohui ʻia, hiki ke hoʻopili ʻia ka papaʻai ma o ka hoʻohana ʻana i ka hū Nutritional, kahi waiwai i nā protein, nā olonā, nā huaʻai B a me nā minelala.

Eia nā mea waiwai nui e akahele i ka papaʻai a me kahi e loaʻa ai iā lākou i nā meaʻai o nā kumu kanu.

Kalipuna

Hiki ke loaʻa ke kinipona i ka waiū o ka bipi a me nā mea i loaʻa mai, a me ka waiū mea kanu, e like me ka soy a me nā ʻalemone, i hoʻonui ʻia me ka calcium, a he mea pono e nānā i kēia ʻike ma ka lepili.

Hoʻohui ʻia, aia kēia mea momona i nā mea kanu ʻōmaʻomaʻo e like me kale, broccoli a me ka ʻokra, nā hua maloʻo, nā nati, nā walnuts, nā ʻalemona, nā hazelnut, nā pīni, nā pīpī, nā soybeans, nā tofu, nā pī a me nā lihi.

Mea hao

I mea e pono ai ka hao, pono ka ʻai i ka mea ʻai i nā lau uliuli uliuli, e like me kale, nā hua maloʻo, nā ʻanoʻano e like me ka paukena a me ka sesame, nā līlī, nā pīpī, nā mea ʻono a me nā tofu.

Eia kekahi, he mea nui e ʻai i nā meaʻai i loko o ka wikamina C, e like me ka ʻalani, ka paina a me ka acerola, i loko o ka pāʻina like i piha nā meaʻai me ka hao, no ka mea hoʻonui kēia i ka lawe ʻana o ka hao i loko o ka ʻōpū. E ʻike i nā ʻōlelo aʻoaʻo aʻe e pono ai ka mea vegetarian e ʻai ai e pale ai i ka anemia.

Omega 3

I nā meaʻai o nā kumu kanu, ʻo ke kumu nui o ka omega-3 ka aila flaxseed, a pono ʻoe e ʻai i 1 teaspoon o kēia aila i kēlā me kēia lā no nā keiki a me nā mākua, 2 teaspoons no nā wahine hāpai a hānai.

Hoʻohui ʻia, hiki ke loaʻa i kēia meaʻai i nā hua chia a me nā hua ʻaila, e like me nā nati a me nā chestnuts.

B12 wikamina

ʻIke nui ʻia kēia huaola i nā meaʻai holoholona, ​​e like me ka iʻa, ke akepaʻa a me ka puʻuwai, a he mea pono i nā mea kanu mea ʻai e lawe i nā mea hoʻohui vitamin B12 e kū i ko lākou mau pono.

Wikamina D

ʻO nā kumu nui o kēia wikamina i ka meaʻai nā iʻa a me nā hua manu, akā ʻo ka hapa nui o ka wikamina D e pono ai ke kino e hana ʻia ma o ka hōʻike ʻana i ka lā o ka ʻili.

No laila, i loaʻa kahi hana maikaʻi, pono ʻoe i ka lā no 15 mau minuke a 1 hola i ka lā, me ka hoʻohana ʻole ʻana i ka sunscreen. E ʻike pehea e sunbathe pono ai e hana i ka Vitamin D.

ʻO ka mea ʻaʻole pono e ʻai i ka mea ʻai

Pilikia nā papaʻaiʻai vegetarian maʻamau

Ma waho aʻe o ka akahele me kekahi mau mea momona, he mea nui nō hoʻi e makaʻala i ka nui o ka ʻai pākiki i ka papaʻai mea ʻai, no ka mea he momona ia i ka palaoa, kaʻuala, pasta, nā mea kanu e like me ka raiki a me ka quinoa, nā hua a me nā legume e like me nā pīni a me nā soybeans.

ʻO nā kālika nui a me nā meaʻono i ka papaʻai a me nā meaʻai i hana ʻia hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona a me nā pilikia e like me ka maʻi diabetes a me ka momona o ke ake.

Hoʻohui, he mea nui nō hoʻi e hōʻike i ka pono e hoʻopau ma ka liʻiliʻi 2 liters o ka wai i kēlā lā i kēia lā, ʻoiai he waiwai nā meaʻai i nā mea kanu i ka fiber, i hiki ai ke hōʻeha i ka ʻeha a me ka ʻeha o ka ʻōpū inā ʻaʻole lawa ka inu wai.

E aʻo hou aʻe e pili ana i kēia ʻano nohona, e nānā hoʻi:

• ʻO kaʻai protein kiʻekiʻe no nā mea ʻai
• Nā mea maikaʻi a me nā maikaʻi ʻole o ka Vegetarian