Ovo-Vegetarian Diet: Kahi Alakaʻi piha a me ka papa ʻaina

Anter

• He aha ka meaʻai ovo-vegetarian?
• Nui nā pono kūpono
• Hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka papaʻai
• Maikaʻi no kou puʻuwai
• Paipai i ke kō kō
• Nā pōmaikaʻi ʻē aʻe
• Nā drawbacks hiki
• ʻAʻole lawa ka loaʻa ʻana o ka protein
• Nā wikamina, nā minelala, a me nā omega-3
• Mea ʻai ʻōpala Vegetarian
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Papa kuhikuhi laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Ke laina lalo

Hoʻonui ka heluna nui o ka poʻe ma ka honua holoʻokoʻa i ka papaʻai vegetarian no nā ʻano olakino, kaiapuni, kālā, a me nā haipule.

Aia kekahi mau ʻano vegetarianism like ʻole, me kaʻai ovo-vegetarian.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka ʻai ovo-vegetarian a hāʻawi i kahi papa kuhikuhi.

He aha ka meaʻai ovo-vegetarian?

Hoʻokaʻawale kahi meaʻai ovo-vegetarian i nā meaʻai āpau holoholona a koe wale nā ​​hua.

Hoʻopau ʻia ka ʻiʻo, nā moa, nā iʻa, a i ʻole nā ​​huahana waiū e like me ka waiū, yogurt, a me ka tī, akā ʻae ʻia nā hua manu, nā hua manu keʻokeʻo, a me nā meaʻai i loaʻa i ka hua manu e like me ka mayonnaise, nā noodle hua manu, a me kekahi mau mea i hoʻomoʻa ʻia.

ʻOi aku ka liʻiliʻi o ka makemake o nā meaʻai ovo-vegetarian ma mua o nā papaʻai vegan, kahi e kāpae aku ai i nā meaʻai a nā holoholona a me nā huahana i loaʻa holoʻokoʻa ʻia, a me nā meaʻai lacto-ovo-vegetarian, kahi e hoʻopili ai i nā huahana waiū a me nā hua manu akā ʻaʻole kaʻiʻo, nā moa, a iʻa paha.

ʻO nā papaʻai vegetarian i hoʻolālā ʻia o kēlā me kēia ʻano ke ʻano momona a olakino hoʻi. Eia nō naʻe, nui a hewahewa nā kumu e koho ai kekahi i ka ʻai ovo-vegetarian ma mua o nā ʻano ʻē aʻe.

Kūpono a momona nā hua manu holoʻokoʻa, e hoʻolilo ana iā lākou i mea hoʻohui i kahi o nā papaʻai. Lawelawe lākou ma ke ʻano he kumu waiwai maikaʻi loa o nā protein kiʻekiʻe, nā huaʻai B, a me nā mea anti-inflammatory ().

I ka ʻoiaʻiʻo, koho kekahi poʻe e hoʻokomo i nā hua i loko o ka papaʻai manu ʻole inā pilikia lākou i ka hālāwai ʻana i kā lākou pono pono no ka meaʻai vegan.

ʻO kahi papaʻai ovo-vegetarian kahi koho kūpono paha no kekahi e makemake e lilo i mea ʻai akā loaʻa nā maʻi āpau a i ʻole nā ​​manaʻo nui i nā huahana waiū.

Eia kekahi, koho paha nā poʻe ʻē aʻe i ka papaʻai no ka hoʻomana, kaiapuni, a i ʻole nā ​​hopohopo e pili ana i ka mālama ʻana i nā holoholona i hoʻohana ʻia e hana i kaʻiʻo a me ka waiū.

ʻO ka poʻe e hoʻouluulu ʻia e kēia mau pilikia pili pono e ʻike wale e ʻai wale i nā hua manu i lawe ʻia e nā kānaka a me nā huahana hua manu.

Hoʻokaʻawale nā ​​papaʻai ʻovo-vegetarian i nā huahana holoholona a koe nā hua. E koho paha ka poʻe i kēia ʻano papaʻai no ke olakino, ka nohona, ka hoʻomana, a me nā kumu kūpono.

Nui nā pono kūpono

ʻO kahi papaʻai ovo-vegetarian kahi mea e pōmaikaʻi ai i kou olakino ma nā ʻano like ʻole.

Hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka papaʻai

Hōʻike ka noiʻi i ka poʻe e ukali i nā papaʻai vegetarian e ʻai maʻamau i nā meaʻai momona, e like me nā huaʻai, nā mea kanu, nā legume, a me nā hua āpau, ke hoʻohālikelike ʻia i nā mea ʻai ʻole (2).

Mālama pū lākou i ka liʻiliʻi o nā calorie mai nā pākuʻi i hoʻohui ʻia a me nā momona momona a ʻoi aku ka maikaʻi ma ka mālama ʻana i nā ʻōlelo aʻoaʻo no ka lawe ʻana i ka sodium (2,).

Manaʻo ka poʻe loea he kumu paha kēia no ke kumu o ka loaʻa ʻana o nā hopena olakino ʻoi aku ka maikaʻi o nā vegetarians ma mua o ka poʻe non-vegetarians, akā ʻoi aku ka nui o ka noiʻi e pono ai ma mua o ka hoʻokumu ʻia ʻana o kahi pilina maopopo-a-hopena.

Maikaʻi no kou puʻuwai

Inā ʻoe e ʻimi ana e hoʻololi i nā papaʻai e pono ai kou puʻuwai, hiki ke hoʻokō ʻia kahi papaʻai ovo-vegetarian.

Nānā nā noiʻi he nui he 30-40% ka hoʻoliʻiliʻi o ka maʻi puʻuwai i nā mea ʻai mea ʻai, hoʻohālikelike ʻia me nā mea ʻai ʻole ().

He aha hou aʻe, ke hui pū ʻia me ka hoʻoikaika kino mau a me nā hana hoʻokele koʻikoʻi, ua hōʻike ʻia nā papaʻai vegetarian e hoʻohaʻahaʻa i ke kahe o ke koko a me nā pae kolesterol, a pēlā nō hoʻi e hoʻohuli i ka hōʻiliʻili ʻia o ka pā i loko o nā kīʻaha koko ().

Paipai i ke kō kō

ʻO nā papaʻai vegetarian i hoʻolālā ʻia e hōʻemi paha i kou makaʻi o ka maʻi diabetes type 2 ma o ka hoʻomaikaʻi ʻana i ke kaohi kō a me ka ʻike o ka insulin.

Ua ʻike ʻia kahi loiloi hou o nā noiʻi he 14 ma kahi o 25% ka liʻiliʻi o ka maʻi diabetes e hoʻohālikelike ʻia i ka poʻe non-vegetarians ().

Hoʻohui ʻia, ʻike paha ka poʻe i loaʻa i kēia ʻano i ka hoʻomaikaʻi ʻana i ka insulin a me ka maikaʻi o ke kahe kō i ke kahe i ka meaʻai ().

ʻO ka ʻai maʻa mau o nā kīʻaha, nā huaʻai, a me nā mea kanu o nā mea ʻai i nā mea kanu mea ulu ke mea nui i ka pale ʻana i ka maʻi kō.

ʻOi aku ka kikoʻī, nā meaʻai e like me nā lau ʻōmaʻomaʻo a me nā aʻa aʻa i kiʻekiʻe i ka fiber, beta-carotene, vitamin C, a me ka magnesium i loaʻa nā hopena pale ikaika ().

Nā pōmaikaʻi ʻē aʻe

Pili nā papaʻai Vegetarian i nā pono olakino a me nā ʻano nohona ʻē aʻe, e like me:

• Kaumaha emi. ʻOi aku ka haʻahaʻa o nā papaʻai Vegetarian i nā calorie a hoʻoliʻiliʻi paha i ka hoʻēmi kino ma mua o kaʻai omnivorous (2,).
• Kākoʻo i ke olakino ʻōpū. Nui ka waiwai o nā mea ʻai Vegetarian i ka fiber a me ka hoʻolauna ʻana i nā mea kanu e hiki ai ke hoʻonui i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi, kahi e alakaʻi ai i ka hana digestive ʻoi aku ka maikaʻi a me ka maikaʻi o ka pale (,)
• Hiki ke hōʻemi i ka maka maʻi ʻaʻai. Hōʻike kekahi mau noiʻi e hiki i nā papaʻai vegetarian ke hōʻemi i ka maka maʻi ʻaʻai a hiki i ka 12%, ʻoiai e pono ana ka noiʻi hou ().
• ʻOi aku ke kumu kūʻai. ʻOi aku ka pipiʻi o ka iʻa kiʻekiʻe a me nā huahana waiū. No laila, ʻoi aku ka uku o nā papaʻai vegetarian.

ʻOiai he nui nā ʻano maikaʻi o nā papaʻai vegetarian, he mea nui e hoʻomanaʻo ʻaʻohe hopena kikoʻī e hōʻoia ʻia.

Hāʻawi kahi papaʻai ovo-vegetarian i nā pono olakino he nui, e like me ka hoʻoliʻiliʻi o ka maʻi puʻuwai, ka maʻi kō, a me ka maʻi ʻaʻai. Hiki iā ia ke hoʻomaikaʻi i ke olakino ʻōpū a hāpai i kahi kaupaona olakino.

Nā drawbacks hiki

No ka hapanui o ka poʻe, palekana a olakino kahi papaʻai ovo-vegetarian. Eia nō naʻe, hāʻule paha ʻoe i ka loaʻa ʻana o kekahi mau mea pono kūpono inā ʻaʻole ʻoe e hoʻolālā pono i kāu papaʻai.

ʻAʻole lawa ka loaʻa ʻana o ka protein

Pono kaʻai ʻana i ka protein no ka mālama pono ʻana i nā iwi olakino, nā mākala, nā ʻōpū, ka ʻili, a me ka lauoho.

Pili ka hapa nui o nā papaʻai mea ʻai ʻole i kaʻiʻo a me nā huahana waiū no ka protein. Ma ke ʻano he kīʻaha ovo-vegetarian e kāpae ʻole i kēia mau meaʻai, pono ʻoe e hōʻoia e loaʻa ana ʻoe i ka protein i kahi ʻē aʻe.

ʻO nā hua manu, nā legume, nā nati, a me nā ʻanoʻano nā koho protein nui a maikaʻi loa nā ovo-vegetarian.

Nā wikamina, nā minelala, a me nā omega-3

ʻO kekahi o nā hemahema ʻoi loa o ka meaʻai i nā meaʻai mea ʻole me ka hao, calcium, zinc, omega-3 momona, a me nā huaora D a me B12 ().

ʻO kaʻiʻo, ka iʻa, a me nā huahana waiū ka mea waiwai nui i kēia mau meaʻai i nā papaʻai ʻole vegetarian. No laila, ʻo ka hemo ʻana iā lākou e alakaʻi i nā hemahema inā ʻaʻole ʻoe e akahele e hoʻololi iā lākou me nā mea ʻē aʻe.

Eia kekahi mau meaʻai e hiki ke hoʻolako i kēia mau meaola ke hoʻololi ʻoe i kahi papa ovo-vegetarian:

• Mea hao. Me nā hua a me nā kumuwaiwai i hoʻokumu i ka hao e like me ka lentil, ka soybeans, nā pīni garbanzo, ka laiki ʻeleʻele, nā cereal i hana ʻia me ka hao, nā hua maloʻo, nā hua ʻāpala, a me nā pistachios kahi ala akamai e hālāwai me kāu pono hao ().
• Kalipuna. Hoʻohui mau i nā meaʻai e like me nā pīni keʻokeʻo, greens turnip, arugula, bok choy, tofu, a me nā meaʻai paʻa paʻa i ka calcium i kāu papaʻai e hōʻoia pono i ka lawe ʻana o ka calcium (12).
• Wikamina D. ʻO ka hoʻolimalima manawa ʻana i ka lā ke ala ʻoi loa e paipai i ka hana ʻana o ka wikamina D i kou ʻili. ʻO nā hua manu mai nā moa i hānai ʻia, nā meaʻai paʻa, a me nā huaalalo i mālama ʻia me ke kukui UV he mau waiwai maikaʻi (,,).
• ʻO Vitamin B12. ʻO nā hua manu kahi kumu maikaʻi o ka wikamina B12. Kūpono ka mea like no nā meaʻai paʻa i ka pā e like me ka waiū pani a i ʻole ka hū hānai ().

• Kiniki ʻO nā hua āpau, nā hua, nā lau, nā hua, a me nā legume nā kumuwaiwai maikaʻi a pau o ka zinc i ʻoluʻolu ovo-vegetarian friendly (17).
• Nā momona Omega-3. ʻO nā hua Chia, nā hua flax, nā puʻuwai hemp, a me nā walnuts kahi kumu kanu kanu nui o omega-3 momona. Hoʻohui ʻia, ʻo nā hua manu mai nā moa i hānai ʻia i ka hānai omega-3-enriched hiki ke hāʻawi i kēia mau momona olakino ().

Inā ʻike ʻoe ʻaʻole hiki iā ʻoe ke hoʻokō i kāu mau pono no kekahi o kēia mau meaola ma o kaʻai wale nō, e nīnau aku i kāu kauka olakino a i ʻole kahi dietitian e pili ana i ka lawe ʻana i nā mea hoʻopiha.

Mea ʻai ʻōpala Vegetarian

ʻAʻole olakino nā meaʻai āpau ovo-vegetarian-friendly.

ʻO nā mea ʻai momona ʻole, nā mea ʻai palai, nā mea ʻai mea ʻai vegetarian i hana ʻia, a me nā mea inu kō, nā mea ʻai, a me nā mea momona, kūpono i kahi nohona ovo-vegetarian akā pono e hoʻopau liʻiliʻi, inā paha.

Hoʻomaopopo ka papaʻai vegetarian olakino i ka meaʻai holoʻokoʻa, momona a palena i nā hua i hoʻomaʻemaʻe ʻia, hoʻohui ʻia nā kō, nā aila i hoʻomaʻemaʻe nui ʻia, a me nā meaʻai ʻino maikaʻi ʻole i hoʻoponopono ʻia.

Hiki i nā papaʻai mea ʻai ke haʻahaʻa i kekahi mau meaʻai, e waiho ana iā ʻoe i ka makaʻu i nā hemahema. E kia i ka hoʻolālā ʻana i kahi papaʻai kūpono e hiki ai ke hoʻokō i kāu mau pono me nā kumuwaiwai kanu o kēia mau meaola.

Nā meaʻai e ʻai ai

ʻOiai kaohi ʻia kekahi mau meaʻai ma ka papa ovo-vegetarian, loaʻa iā ʻoe ka nui o nā koho momona-momona mai kahi e koho ai.

Hoʻohui kūpono ʻia kahi papaʻai ovo-vegetarian i hoʻolālā maikaʻi ʻia o nā ʻano meaʻai āpau, nā mea kanu, e like me:

• Hua: ohia, ʻalani, pears, hua, maiʻa, paina, manga, hua waina, ʻāpiki
• Nā mea kanu: lau greens, kāloti, ʻuala, asparagus, turnips, broccoli, cauliflower, kukama, radishes, bele pepa, kāpena, ʻōmato, kauwela a me ka hoʻoilo hoʻoilo
• Palaoa: raiki, kulina, quinoa, amaranth, buckwheat, bulgur, barley, oatmeal, pasta, crackers, popcorn, cereals, berena (hana ʻia me ka ʻole o ka waiū a me ka waiūpaka)
• Legume: soybeans, tempeh, tofu, miso, lentils, black beans, garbanzo beans, kidney beans, peas, peanuts, pinto beans, navy beans
• Nā hua a me nā hua: walnuts, macadamia nut, pecans, pistachios, almonds, cashews, Brazil nut, hemp seed, chia seed, sunflower seed, nut butters, flax seed
• Nā hua manu a me nā huahana hua manu: hua holoʻokoʻa, hua manu keʻokeʻo
• Nā mea pani waiū: waiū soy, waiū ʻalemona, waiū ʻōmaka, waiū hemp, waiū cashew, yogurt manuahi, waiū waiū waiū ʻole
• ʻAila: ʻo ka ʻoliva, ka avocado, ka wōnati, ka flaxseed, a me nā aila niu
• Mea inu: kope, tī, wai, wai mineral, waiu waiu ʻole

E hoʻomanaʻo ʻoiai no ka mea ʻaʻohe mea ʻai ka meaʻai ʻaʻole ia he kumu olakino. E ohi i nā pono olakino o kaʻai ovo-vegetarian, he mea nui ka nānā ʻana i ka mea holoʻokoʻa, nā meaʻai i hoʻoliʻiliʻi liʻiliʻi ʻia e like me ka hiki.

ʻO nā meaʻai like ʻole, e like me nā legume, nā lūlū, nā mea kanu, nā nati, nā ʻanoʻano, nā hua manu, a me nā huaʻai, e hana i kahi papaʻai ovo-vegetarian olakino. E hoʻomaʻamaʻa i ka hoʻohaʻahaʻa inā hoʻokomo ʻoe i nā meaʻai ultra-olala

Nā meaʻai e hōʻalo ai

ʻO nā meaʻai nui e hōʻalo ai i ka papaʻai ovo-vegetarian he ʻiʻo a me nā huahana waiū, akā pono e kāpae pū ʻia kekahi mau mea hoʻohui meaʻai.

Inā ʻoe e hoʻololi i kahi papaʻai ovo-vegetarian, pale i ka mea aʻe:

• ʻIʻo ʻulaʻula: pipi, hipa, puaʻa
• Manuʻai: moa, pākeke, ʻāpala
• ʻO ka iʻa me ka pūpū
• Waiu: ka waiū, yogurt, tī, waiū
• Nā mea i hoʻomoʻa ʻia: nā berena a me nā pā i hana ʻia me ka waiū a i ʻole ka bata
• Nā mea hoʻohui meaʻai i lawe ʻia i ka ʻi me a me ka waiū. gelatin, lard, carmine, casein, whey
• Nā mea ʻē aʻe: nā palaka holoholona, ​​pâté, iʻa iʻa, kekahi mau mea hoʻopiha omega-3, creamer non-dairy, kāhiko ʻia ʻo Kaisara

ʻIke paha ʻoe i nā koho vegetarian no ka hapa nui o kēia mau meaʻai. Eia nō naʻe, e noʻonoʻo i kēia mau mea pani i ka like ʻole o ke ʻano o ka meaʻai.

ʻO kahi laʻana, ʻaʻole hāʻawi ka hapanui o nā waiū ʻē aʻe i nā waiu like i nā protein a me nā minelala e like me ka waiū o ka bipi mau. ʻAʻole kēia e hana iā lākou i kahi koho maikaʻi ʻole ma kēlā me kēia, akā pono e noʻonoʻo inā ʻo kāu pahuhopu ke kūkulu i kahi papaʻai vegetarian piha i ka meaʻai.

Hoʻokaʻawale nā ​​papaʻaina ovo-vegetarian i nā meaʻai āpau, ka waiū, a me nā mea ʻono a me nā mea ʻai a me nā mea hoʻohui meaʻai.

Papa kuhikuhi laʻana

ʻOiai e loli paha nā makemake hānai a me nā makemake papaʻai, eia kahi laʻana o ke ʻano o ʻelima mau lā ma ka ʻai ovo-vegetarian.

PōʻakahiEnglish

• ʻAina kakahiaka: ka pudding niu-chia me nā hua maloʻo a me nā walnuts
• ʻAina awakea: ka palaʻai mea hoʻāhu lentil me nā pahū olonā
• ʻAina ahiahi: kāwili i ka palaoa tofu me ka lau

Pōʻalua

• ʻAina kakahiaka: ka palaoa kālua me ka greens greised a me nā hua i hoʻomoʻa ʻia
• ʻAina awakea: hummus-and-vegetable sandwich wrap with kahi ʻaoʻao o nā hua
• ʻAina ahiahi: kīʻaha quinoa me nā pīni ʻeleʻele, ka hū hānai, nā greens i hui ʻia, guacamole, a me ka salsa

Pōʻakolu

• ʻAina kakahiaka: hana ʻia ka ʻōmaʻomaʻo ʻōmaʻomaʻo me ka milo, ka paukū hemp protein, ka waiū cashew, ka waiū ʻalemona, ka maiʻa, ka wai, a me ka avocado.
• ʻAina awakea: sanwich-salad sandwich ma ka palaoa-palaoa piha
• ʻAina ahiahi: nā nī peanut me ka edamame, kāpī poni, a me ka cilantro

Pōʻahā

• ʻAina kakahiaka: oatmeal me nā hua hou, nā ʻano hemp, a me nā ʻalemona slivered
• ʻAina awakea: koena peanut i koe
• ʻAina ahiahi: sma tempe me nā mea kanu i hoʻomoʻa ʻia a me nā risotto mushroom vegetarian

Pōʻalima

• ʻAina kakahiaka: scramble hua-a me ka lau me kahi ʻaoʻao o nā hua hou
• ʻAina awakea: bean keʻokeʻo, kale, a me ka sopa tumato me ka toast palaoa holoʻokoʻa
• ʻAina ahiahi: ka pua cauliflower-and-chickpea tacos me ka ʻono kōpaʻa casant cilantro-lime

Hōʻike ka papahana ʻai ma luna aʻe i kekahi o nā mea olakino a me nā kīʻaha kaulike hiki iā ʻoe ke leʻaleʻa ma ka papaʻai ovo-vegetarian maikaʻi.

Ke laina lalo

ʻO ka ʻai ovo-vegetarian kahi ʻano meaʻai mea ʻai e kāpae i nā huahana holoholona a koe nā hua.

ʻOiai ke hoʻolālā maikaʻi ʻia, hiki i kēia ʻano ʻai ke hāʻawi i nā meaola āpau e pono ai i kou kino a e hāʻawi paha i nā pono like ʻole, e like me ka hoʻemi ʻia ʻana o nā maʻi puʻuwai a me ka maʻi kō.

Inā ʻoe e hoʻolālā e hoʻololi i kahi papaʻai ovo-vegetarian, e hoʻopili pono i nā ʻano hua piha, nā legume, nā nati, nā hua, nā mea kanu, a me nā hua e hōʻoia i ka loaʻa ʻana o kāu mea nui mai kāu papaʻai.