ʻO ka Pegan Diet Trend ka Paleo-Vegan Combo Pono ʻoe e ʻike e pili ana

Anter

• He aha ka ʻai pegan?
• He mea pono ke hoao i ka ai pegan?
• Nānā no

Ua ʻike paha ʻoe i hoʻokahi kanaka i loko o kou ola i hoʻāʻo i ka meaʻai vegan a paleo paha. Ua lawe ka hapa nui o ka poʻe i ka veganism no ke kumu olakino- a i ʻole pili i ke kaiapuni (a i ʻole ʻelua), a ua ʻume ʻia ka papa paleo i kāna mea ponoʻī e pili ana i ka poʻe e manaʻoʻiʻo he pono ko kā mākou kūpuna noho ana.

ʻOiai ʻaʻole ia e kaena i ka pae like o ka kaulana e like me nā meaʻai vegan a paleo paha, ua loaʻa i kahi spinoff o nā mea ʻelua i kāna pono ponoʻī. ʻO ka ʻai pegan (ʻae, he pāʻani ma nā huaʻōlelo paleo + vegan) ua puka mai ma ke ʻano he ʻano ʻai kaulana ʻē aʻe. Kona premis? Hoʻohui maoli ka meaʻai hope i nā mea maikaʻi loa o nā ʻano ʻai ʻelua.

He aha ka ʻai pegan?

Inā he pēpē ka pāʻina vegan a me paleo, ʻo ia ka papaʻai pegan. E like me ka ʻai paleo, koi ka peganism i ka hoʻopili ʻana i nā ʻiʻo a me nā hua manu i hānai ʻia a hānai mauʻu, nui nā momona maikaʻi, a me nā kaʻa kaʻa. Eia kekahi, ʻaiʻē ʻo ia i nā mea kanu-kaumaha, non-dairy element o veganism. ʻO ka hopena, ʻokoʻa kaʻai paleo, ʻae ka peganism i nā liʻiliʻi o nā pī a me nā hua kīnā ʻole gluten. (E pili ana: 5 Genius Dairy Swaps āu i noʻonoʻo ʻole ai)

Ke noʻonoʻo nei no hea mai kēia keiki aloha meaʻai? ʻO Mark Hyman, MD, ke poʻo o ka hoʻolālā a me ka hana hou o ka Cleveland Clinic Center no ka lāʻau lapaʻau hana a me ka mea kākau o FOOD: He aha kaʻu e ʻai ai?, nāna i hoʻokumu i ka huaʻōlelo ma ka hoʻāʻo e wehewehe i kāna ʻai ponoʻī. "Hoʻohui ka papaʻai pegan i ka mea ʻoi loa e pili ana i kēia mau papaʻai ʻelua i nā loina i hiki i kekahi ke hahai," wahi a Dr. Hyman. "Ke nānā aku nei ia i ka meaʻai waiwai nui o nā mea kanu no ka mea ke manaʻo nei au e lawe nā mea kanu i ka hapa nui o ka pā ma ka leo, akā aia pū kekahi i ka protein holoholona, ​​​​hiki ke lilo i ʻāpana o ka meaʻai olakino." (Related: ʻO ka mea maikaʻi loa e pili ana i nā meaʻai kiʻekiʻe o 2018 ʻaʻole lākou āpau e pili ana i ke kaumaha o ke kaumaha)

A pehea kēlā ʻano, nīnau ʻoe? Hōʻike ʻo Kauka Hyman i kahi lā o ka ʻai ʻana i ka pegan e like me ka laʻana, nā hua i hānai ʻia me ka ʻōmato a me ka avocado no ka ʻaina kakahiaka, he salakeke i hoʻopiha ʻia me nā mea kanu a me nā momona maikaʻi no ka ʻaina awakea, a me ka ʻiʻo a iʻa paha me nā mea kanu a me kahi laiki ʻeleʻele liʻiliʻi. ʻaina ahiahi. A no kēlā me kēia mea makemake i nā ʻōlelo aʻoaʻo a me nā manaʻo hoʻomoana hou aʻe, ua hoʻopuka koke ʻo Kauka Hyman i ka puke ʻai pegan i kapa ʻia ʻO ka ʻai Pegan: 21 mau kumu hoʻomaʻamaʻa no ka hoʻihoʻi hou ʻana i kou olakino i kahi honua huikau meaʻai.(Buy It, $17, amazon.com).

He mea pono ke hoao i ka ai pegan?

E like me kēlā me kēia papaʻai, loaʻa ka ikaika a me nā nāwaliwali i ka ʻai pegan. "Pono ia i nā ʻāpana maikaʻi o nā meaʻai ʻelua a hoʻohui pū iā lākou," wahi a Natalie Rizzo, M.S., R.D., nona ka Nutrition à la Natalie. Ma kekahi ʻaoʻao, koi kēia meaʻai i ka ʻai ʻana i nā mea kanu i ka nui, kahi maʻamau e pili ana i ka noiʻi ʻana i kahi lehulehu o nā pono olakino. E like me ka mea i ʻōlelo ʻia, paipai ʻia ka poʻe i ka papaʻai e hānai hānai a hānai ʻia i kaʻiʻo a me nā hua i ka wā kūpono. ʻO kēia nā kumu ʻelua o ka protein, a ʻo nā huahana holoholona kekahi ʻano hao i ʻoi aku ka maʻalahi o ke komo ʻana e ke kino ma mua o ka hao i loko o nā mea kanu. No nā momona olakino? Loulou nā noiʻi i nā momona momona i ka haʻahaʻa o ka maʻi puʻuwai, a hiki iā lākou ke kōkua i kou kino e ʻānai i nā huaora momona momona. (E pili ana: ʻO ka Paleo Diet no nā mea hoʻomaka)

Eia nō naʻe, hoʻokele paha ka papaʻai pegan iā ʻoe mai ka ʻai ʻana i nā meaʻai e pono pū kekahi. "ʻO wau iho, ʻaʻole wau e haʻi i kekahi ʻo ia ka mea e hahai ai lākou," wahi a Rizzo. ʻO ka starches a me ka waiu he ʻāpana o ka meaʻai olakino, me ka manaʻo ʻaʻole ʻoe e hoʻomanawanui, wahi āna. "Aia he mau ala e loaʻa ai ka calcium a me ka protein inā ʻoki ʻoe i ka waiū, akā pono ʻoe e lilo i ka makaʻala hou aʻe no hea mai kēlā mau mea," i ʻōlelo ʻo ia. (Makemake ʻoe e ʻoki i ka waiu me ka nānā ʻole? Eia ke alakaʻi i nā kumu calcium maikaʻi loa no nā vegans.) ʻO ka ʻoki ʻana i ka palaoa hiki ke hoʻopau iā ʻoe. "He kumu nui ka nui o ka palaoa i kāu ʻai, a ʻaʻole lawa ka nui o nā ʻAmelika e like me ia," wahi a Rizzo.

ʻO ka peganism ke ala olakino e ʻai ai? Debatable. ʻAʻole naʻe, he mea hoʻomanaʻo maikaʻi ia ʻaʻole pono ʻoe e ʻai i loko o nā palena o kahi meaʻai e kū nei (paleo a me veganism ʻelua mau meaʻai paʻa i ko lākou kumu) me ka nānā ʻana i ka laser i mea e ʻai pono ai. Inā ʻaʻole ʻoe hoʻokahi no nā lula meaʻai, hiki iā ʻoe ke apo mau i ka ʻāpana hina - ua kapa ʻia ʻo ia ka lula 80/20 a ʻono maikaʻi.

Nānā no