He aha kāu e pono ai e ʻike e pili ana i ka ʻai pono Vegan

Anter

• He aha ka Raw Vegan Diet, ʻoiai?
• ʻO ka maikaʻi o kaʻai Vegan maka
• Nā drawbacks o kahi ʻai pono Vegan
• No laila, he manaʻo maikaʻi kahi papaʻai Vegan maka?
• Nānā no

No ka poʻe makemake i ka ʻai akā hoʻowahāwahā loa i ka kuke ʻana, ʻo ka manaʻo o ka hoʻāʻo ʻole e hoʻomoʻa i kahi steak i ka maikaʻi a kū paha ma luna o kahi kapuahi wela no hoʻokahi hola e like me ka moeʻuhane. A me ka ʻai vegan maka - e pili ana i ke kīkē ʻana i kāu mau ʻano kuke kuke maʻamau i ka poli a me ka hoʻopihapiha ʻana i nā mea i hoʻomoʻa ʻole ʻia e like me ka mea hou, nā hua maka, nā hua, nā hua, a me nā pīni - hiki ke hoʻokō ʻia kēlā moemoeā.

Akā ʻo ka hoʻolapalapa ʻana i ka meaʻai i kuke ʻia nā mea āpau āpau loa no kou olakino? Maʻaneʻi, hāʻawi kahi loea meaʻai i ka DL ma nā pono kīnā ʻole o ka vegan a me nā hemahema, a inā he waiwai ia e lawe i ka mua.

He aha ka Raw Vegan Diet, ʻoiai?

Wale ma ka heluhelu ʻana i ka inoa, hiki iā ʻoe ke kiʻi i kahi manaʻo maikaʻi maikaʻi loa o ka mea a ka meaʻai vegan maka e hoʻopili ai. Akā e wāwahi hou aʻe ia, ʻo ka poʻe ma hope o ka ʻai vegan maka e hōʻalo i nā huahana i loaʻa i nā holoholona - e like me kaʻiʻo, nā hua manu, ka waiū, ka meli, a me ka gelatin - a ʻai wale i nā mea kanu i kanu ʻia, e like me nā vegan maʻamau. ʻO ke kicker: Hiki ke ʻai wale ʻia kēia mau meaʻai (heluhelu: ʻaʻole i hoʻomoʻa ʻia a hoʻomaʻamaʻa ʻole ʻia), hoʻoheheʻe ʻia i nā wela haʻahaʻa, hui ʻia, wai wai, ʻōpuʻu, hoʻomoʻa ʻia, a wela paha ma lalo o 118 ° F, wahi a Alex Caspero, MA, RD, he meaʻai meaʻai i kākau ʻia a mea kuke mea kanu mea kanu. ʻO ia ka mea i hana ʻia, mālama ʻia i ka wela e like me ke kō, ka paʻakai, a me ka palaoa; pasteurized waiu waiʻole a me ka wai; nā mea i hoʻomoʻa ʻia; a me nā huaʻai i kuke ʻia, nā lau, nā hua, a me nā pi i pau nā palena. (Hoʻohui ʻia, pau loa nā huahana holoholona.)

No laila pehea ke ʻano o ka pā vegan maka? ʻO ka nui o nā huaʻai a me nā mea kanu kuke ʻole, nā nati a me nā ʻanoʻano, a me nā hua pala, nā pī, a me nā legume, i ʻōlelo ʻo Caspero. Loaʻa i kahi ʻaina kakahiaka vegan maka i kahi pola smoothie i kāwili ʻia me nā groats sproute (nā kīʻaha āpau e loaʻa ana ka endosperm, germ, a me ka bran) a me nā nati. Hiki paha i kahi ʻaina awakea ke kīʻaha o ka gazpacho homemade a i ʻole ka sanwī e hōʻike ana i ka berena ulu wale ʻia - hana wale ʻia me nā nati a me nā ʻanoʻano a "kuke ʻia" i kahi dehydrator (Buy It, $ 70, walmart.com). ʻO ka ʻaina ahiahi paha he salakeke nui i kāpīpī ʻia me nā hua maka a me nā ʻanoʻano, hoʻohui ʻo ia. (Pili: ʻO nā mea ʻai maoli maka pono ʻoe e ʻike ai)

I kēia manawa, e pili ana i kēlā 118 ° F palena wela. ʻOiai he mea koʻikoʻi ia, aia kahi ʻepekema ma hope o ia. Loaʻa nā meaʻai mea kanu āpau (a me nā meaola ola, no kēlā mea) nā ʻenemika like ʻole, a i ʻole nā ​​protein ponoʻī e hoʻonui i nā hopena kemika. Hōʻalo kēia mau ʻenima i ka hana ʻana o nā mea hoʻohui e hāʻawi i nā hua a me nā mea ʻai i kā lākou mea ʻono, nā kala, a me nā ʻano a hāʻawi i kekahi mau mea olakino, e like me ka beta-carotene e hāʻawi ana i nā kāloti i kā lākou huʻalani a hoʻololi ʻia i huaola A i loko o ke kino. Akā, i ka wā e wela ai ka meaʻai, ua wāwahi ʻia nā enzyme i loko, e kōkua ana i ka hoʻomaʻamaʻa ʻana i ka meaʻai, wehewehe ʻo Caspero. "ʻO ka manaʻo [ma hope o ka meaʻai vegan raw] inā paʻa kēia mau enzymes, ʻoi aku ka maikaʻi o ka meaʻai no ke kino," wahi āna. Akā ʻaʻole pēlā ka hihia.

Ka noiʻi hana e hōʻike i ka haʻihaʻi ʻana o nā enzyme i nā temps kiʻekiʻe, me ka hoʻomaka ʻana o ke kaʻina ke piʻi ka ʻenekini ma kahi o 104 ° F. No ka laʻana, i ka wā i hōʻike ʻia ai ka moa i ka wela 149 ° F no ʻelima mau minuke, ua wāwahi ʻia kahi ʻano enzyme kūikawā i loko o nā legumes, e like me kahi noiʻi i loko o ka puke pai. PLOS ʻEkahi. Eia naʻe, ʻaʻole ia he manaʻo no ka meaʻai i kuke ʻia mau ua hoʻēmi waiwai waiwai. Ua ʻike ʻia kahi noiʻi ma 2002 i ka paila ʻana o ka ʻuala holoʻokoʻa no hoʻokahi hola ʻaʻole hōʻemi nui i kā lākou waihona folate. A ua hōʻike ʻia kahi haʻawina ʻokoʻa i ka makahiki 2010 i ka kuke ʻana i ka moa i ka paila H20 ua hoʻonui i ka nui o ka protein a me ka fiber i bioavailable (ʻo ia hoʻi, hiki i ke kino ke komo maʻalahi i ka meaʻai) akā ua hoʻemi i ka nui o ka magnesium bioavailable a me ka huaora K.

TL; DR - ʻAʻole pololei ka loulou ma waena o ka hoʻohaunaele o ka enzyme.

ʻO ka maikaʻi o kaʻai Vegan maka

ʻOiai ʻo nā meaʻai mea kanu ke kumu o ka papa ʻaina vegan maka, e ʻohi paha nā mea ʻai i kekahi o nā pono like me nā mea e pili ana i kahi ʻano mea ʻai vegetarian a i ʻole ka manawa maʻamau ka vegan ʻai. ʻAʻole wale ka ukali ʻana i ka papaʻai i nā meaʻai mea kanu e hoʻoliʻiliʻi loa i kou makaʻi ʻana i ka maʻi Cardiovascular a me ka maʻi ʻaʻano 2, akā ʻoiai ʻo ka staplesʻai ka mea i loaʻa ka nui o nā calori ma mua o nā huahana holoholona, ​​hiki nō hoʻi ke alakaʻi i ka pohō kaumaha, wahi a Caspero. (Pili: Ke alakaʻi a ka mea hoʻomaka no ka ʻae ʻana i kahi papaʻai mea ʻai)

Hoʻohui, ʻoki nā vegans maka i nā meaʻai i hana ʻia me ka manaʻo nui loa - noʻonoʻo: nā ʻāpana pūʻolo, nā kuki kūʻai ʻia i ka hale kūʻai, a me nā kanakē - mai kā lākou papaʻai, i hiki ke kōkua i ke kaohi ʻana i ka pilikia o nā maʻi maʻi mau. Nānā: kahi noiʻi ʻelima mau makahiki ma mua o 105,000 mau mākua Palani i hōʻike ʻia e pili ana ka ʻai kiʻekiʻe o nā meaʻai i hana ʻia me nā pilikia kiʻekiʻe o ka maʻi puʻuwai, ka puʻuwai coronary, a me nā cerebrovascular (lolo-a me nā pili koko, ʻo ia hoʻi ka hahau) nā maʻi.

Nā drawbacks o kahi ʻai pono Vegan

ʻOiai no ka mea aia kekahi mau perks e hoʻonui i kāu lawe ʻana i ka mea kanu mea ʻai ʻaʻole ia he kumu o ka ukali ʻana i kahi papaʻai wale he mana maikaʻi nā mana maka o lākou. "He nui nā pono olakino no ka ʻai ʻana i nā mea kanu hou aʻe, a ke kākoʻo nui nei au i kēlā," wahi a Caspero. "Akā naʻe, ʻaʻole wau he mea aʻoaʻo e lawe iā ia i kēia kiʻekiʻe loa."

ʻO kāna hoʻopuka nui: ʻAʻole lawa ka noiʻi ʻepekema e hōʻike nei i ka papaʻai vegan maka ʻoi aku ke olakino ma mua o nā papaʻai ʻē aʻe, kahi e hoʻonui ai i ke ʻano o ke ʻano kapu. "ʻAʻohe o mākou ʻikepili e hōʻike ana i ka papaʻai vegan maka maikaʻi loa i ka pale ʻana i nā maʻi maʻi mau ke hoʻohālikelike ʻia i ka papaʻai vegan maʻamau a i ʻole ka papaʻai mea kanu, aʻu e hoʻopaʻapaʻa ai ʻoi aku ka momona o ka momona," wehewehe ʻo ia. "Wahi a kekahi poʻe ua ʻoi aku ka maikaʻi o ko lākou manaʻo, akā ʻaʻole hiki iā mākou ke hana i nā manaʻo papaʻai e pili ana i nā anecdotes." (Related: No ke aha ʻoe e haʻalele ai i ka meaʻai paʻa i hoʻokahi manawa a no nā mea āpau)

A ʻo ke kaohi ʻana i ka meaʻai wale nō e hiki ke hana i kekahi pōʻino iā ia iho. ʻO ka mea liʻiliʻi loa, nā ʻano nohona e pili ana i ka meaʻai (noʻonoʻo: nā ʻahaʻaina ʻohana, nā hele ʻana o ka hale ʻaina) hiki ke paʻakikī i ka pili ʻana i kāu ʻano ʻai, a i ka hopena, pau paha ʻoe i ka hōʻalo ʻana i kēlā mau hanana., Carrie Gottlieb, Ph.D., kahi psychologist i hoʻokumu ʻia ma New York City, haʻi ʻia ma muaKinohi. Ma waho aʻe o nā pilikia kaiaulu e kū mai, hiki i ka ʻai ʻana kapu ke loaʻa pū kekahi i nā hopena olakino noʻonoʻo koʻikoʻi. ʻO ka palena o ka meaʻai ma o ka meaʻai ponoʻī i hoʻopili ʻia me ka hopohopo me ka meaʻai a me ka ʻai a me ka dysphoria naʻau, e like me kahi noiʻi ma ka Ka Nupepa o ka ʻAhahui Dietetic ʻAmelika.

Ma waho o nā hopena noʻonoʻo a me ka naʻau, ke kāohi ʻana i kāu papaʻai i nā hua maka, nā mea kanu, nā nati, nā ʻanoʻano, a me nā hua e hiki ai ke paʻakikī i ka lawa ʻana o - a i ʻole haʻalele loa i nā huaʻai nui. No ka laʻana, hiki ke paʻakikī i ka hoʻopiha ʻana i ka protein i kēlā me kēia lā (ma ka liʻiliʻi he 10 pakeneka o kāu ʻai caloric) ma ka noshing wale ʻana i nā ʻōpala ulu, nā nati, a me ka ʻai ʻana i nā crudité i ka lā āpau, i kēlā me kēia lā, wahi a Caspero. ʻOi aku ka kikoʻī, e hakakā paha nā mea ʻai vegan maka e loaʻa ai ka lysine lawa, kahi amino acid pono e pono ai no ka ulu ʻana a me ka hoʻoponopono ʻana i nā kiko i loaʻa i nā pīni, nā legume, a me nā meaʻai soy. ʻO ka pilikia: "No ka hapa nui o nā vegans maka, e paʻakikī loa ka hoʻopau ʻana i kēlā mau meaʻai i kahi moku 'raw', no laila ʻaʻole lawa paha ka lysine iā ʻoe," wahi a Caspero. A inā nele ʻoe i ka waikawa amino, hiki iā ʻoe ke ʻike i ka luhi, nausea, nalo, pau ka ʻai, a me ka ulu lohi, e like me ka Icahn School of Medicine ma Mount Sinai.

He paʻakikī hoʻi ka Vitamin B12 e hiki mai ana ma kahi papa ʻai vegan maka, hoʻohui ʻo Caspero. ʻO ka mea kōkua, ka mea e kōkua i ke aʻa o ke kino a me nā hunaola o ke kino e olakino, ʻike mua ʻia i nā meaʻai holoholona (ʻo ia hoʻi ka ʻiʻo, nā hua manu, nā mea hana waiū) a ma kekahi mau meaʻai paʻa, e like me nā cereals - nā palena āpau ma kahi maka, papaʻai mea kanu. Pela no ka huaora D hooikaika iwi (loa'a i loko o ka i'a momona, ka waiu waiu, a me ka nui o na waiu waiu i kuaiia ma ka halekuai) a me DHA omega-3 mau momona momona (loa'a i loko o ka i'a, ka aila i'a, a me ke krill. nā aila), i ʻōlelo ʻo ia. "ʻO ia ke kumu e makemake ai ka mea makemake i ka hahai ʻana i ka meaʻai vegan maka e hoʻopaʻa pono lākou [me kēlā mau meaʻai], ʻoiai inā ʻaʻole i manaʻo ʻia kēlā mau mea hoʻohui he 'raw,'" wahi āna. (Ke poʻo o ke poʻo: ʻAʻole hoʻoponopono ʻia nā mea hoʻopihapihaʻai e ka meaʻai a me ka lāʻau hoʻomalu lāʻau, no laila e kamaʻilio me kāu doc ​​ma mua o ka hoʻohui ʻana iā lākou i kāu papa hana olakino.)

ʻAʻole e haʻi ʻia, ʻo kekahi o nā ʻenehana "kuke" vegan maka e hoʻopili pinepine ʻia me nā maʻi hānau, ʻo ia hoʻi ke kupu. Hoʻopili ke ʻano i ka mālama ʻana i nā hua, nā hua, a i ʻole nā ​​pi i loko o kahi hue me ka wai no kekahi mau lā a ʻae iā lākou e ulu, wahi a Caspero. ʻOiai ke kaʻina e hana maʻalahi i ka meaʻai maka (ʻoiai e wāwahi ia i kekahi o nā uaua, stospi endosperm), nā mehana a me nā kūmole i koi ʻia e hana i kahi kūpono no ka ulu ʻana o nā koʻohune ʻino - me ka Salmonella, Listeria, a E.coli - hiki ke kumu i ka lāʻau make, e like me ka FDA. ʻAe.

No laila, he manaʻo maikaʻi kahi papaʻai Vegan maka?

ʻO ka ʻai ʻana i nā huaʻai hou a me nā mea kanu e hele mai me nā pōmaikaʻi olakino a ʻo ka lawe ʻana i ka meaʻai vegan maka e hoʻonui i kāu ʻai, wahi a Caspero. Akā e noʻonoʻo nei i kona ʻano kaohi a me ka hiki no ka hoʻokumu ʻana i nā hemahema o ka momona, ʻaʻole makemake ʻo Caspero e ʻōlelo i kekahi e hoʻomaka i ka hahai ʻana i ka papaʻai vegan maka. ʻO nā mea kikoʻī, nā poʻe i loko o kahi wā ulu o ke ola a pono pono e paʻi i kā lākou mau pahuhopu protein - ʻo ia hoʻi nā ʻōpio e hele ana i ka wā ʻōpio, nā keiki, a me nā wahine hāpai a me nā lactating - pono e hoʻokele i ka papaʻai. "ʻAʻole au e hōʻole i kekahi mai ka ʻai ʻana i nā meaʻai maka," wehewehe ʻo ia. "Ke hōʻole maoli nei wau i ka manaʻo o ka 100 pākēneka o kāu papaʻai."

Akā inā ʻoe e makemake e hāʻawi i ka ʻai vegan maka i kahi pū, ua koi aku ʻo Caspero iā ʻoe e hui me kahi kaukaʻai i hoʻopaʻa inoa ʻia a i ʻole kauka paha ma mua o kou hoʻomaka ʻana e hoʻouka i nā ipu Mason no kāu hoʻonohonoho ponoʻī a hoʻohiki ʻaʻole ʻoe e hoʻohana i ka umu hou. "Manaʻo wau he mea nui maoli ia e ʻike i kahi ʻoihana [ma mua o ka lawe ʻana i ka papa ʻai vegan maka]," i ʻōlelo ʻo ia. "ʻIke wau i nā poʻe influencers a me nā poʻe ma Instagram e kamaʻilio e pili ana i ka hana ʻana i kēia, akā no ka mea pono ia no lākou, ʻaʻole ia he manaʻo ʻo ia ka mea e pono ai e hāhai. He mea nui wale ia - no kēlā me kēia papaʻai āu e ukali nei - e hoʻomanaʻo ʻaʻole nā ​​ʻepekema nā anecdotes. "

Nānā no