Pehea e ukali ai i kahi papaʻai Vegan maka: nā pono a me nā pōʻino

Anter

• He aha ka papaʻai Vegan maka?
• Nā Pōmaikaʻi Ola
• Hiki ke hoʻomaikaʻi i ke olakino puʻuwai
• Hiki ke hōʻemi i kou pilikia o ka maʻi diabetes
• Mei Kokua Kaumaha Lilo
• Hiki ke hoʻomaikaʻi i ka ʻai
• Nā Pilikia Hiki
• Hiki ʻole ke kaulike kaulike ʻole
• E hoʻonāwaliwali paha nā mākala a me nā iwi
• Hiki ke hāpai i ka pala o ka niho
• Mei Hoʻoemi i ka momona
• Pehea e ukali ai i kahi papaʻai Vegan maka
• Nā Mea ʻai e ʻAi ai
• Nā Mea ʻAi e Hōʻalo
• Papa Kuhikuhi Laʻana
• Lā 1
• Lā 2
• Lā 3
• Mea ʻai māmā
• Ka Laina Lalo

ʻOiai ʻaʻole hou ka ʻai vegan maka, ua loaʻa hou ka mahalo ʻia i kēia manawa.

Hoʻohui ia i nā loina o ka veganism me nā mea o ka foodism maka.

ʻOiai koho paha kekahi poʻe e ukali iā ia no nā kumu kūpono a i ʻole ke kaiaola, hana ka hapanui iā ia no kāna keu pono olakino. Hoʻopili kēia i ka pohō kaumaha, hoʻomaikaʻi i ke olakino puʻuwai a me kahi haʻahaʻa o ka maʻi kō.

Eia nō naʻe, hiki paha i kahi papa ʻai vegan maka maka kekahi pilikia i ke olakino - keu hoʻi ke ʻole e hoʻolālā maikaʻi ʻia.

Nānā kēia ʻatikala i ka ʻai vegan maka - me nā pono a me nā pilikia.

He aha ka papaʻai Vegan maka?

ʻO ka veganism maka kahi ʻāpana o ka veganism.

E like me veganism, hoʻokaʻawale ia i nā meaʻai āpau o nā holoholona.

A laila hoʻohui ia i ke kumumanaʻo a i ʻole foodism maka, ka mea kuhikuhi i nā meaʻai e ʻai maka ʻia a hoʻomehana ʻia i nā mahana ma lalo o 104-118 ° F (40-48 ° C).

ʻO ka manaʻo o ka ʻai ʻana i nā meaʻai maka wale nō ka mea i kū mai ka waenakonu o ke kenekulia ʻumikūmāiwa i ka wā i paipai ai ke kuhina ʻo Presbyterian a me ka mea hoʻoponopono dietary ʻo Sylvester Graham ma ke ʻano he ala e hōʻalo ai i ka maʻi (1).

ʻO kaʻai vegan maka e waiwai nui i nā hua, nā mea kanu, nā nati, nā ʻanoʻano, nā hua a me nā ʻulu. Kūleʻa hoʻi ia i haʻahaʻa maʻa mau i nā meaʻai i hoʻoponopono ʻia.

ʻO ka poʻe e koho ana e hāhai i ka papaʻai vegan maka e hoʻoulu pinepine ʻia e nā kumu olakino.

Manaʻoʻiʻo lākou ʻoi aku ka nui o ka momona o nā meaʻai maka a minimally wela ma mua o nā mea i kuke ʻia.

Hoʻohana ʻia nā ʻano hana hoʻomākaukau ʻai ʻē aʻe, e like me ka wai ʻana, ka hoʻohuihui ʻana, ka pulu ʻana, a me ka wai ʻana ma kahi o ka kuke ʻana.

Manaʻo kekahi kekahi o ka poʻe kākoʻo i ka ʻai vegan maka e hāʻawi i nā meaola āpau a ke kanaka e pono ai - ʻo ia ke kumu e hoʻonāwaliwali pinepine ai nā mea hoʻohui.

ʻO ka papaʻai vegan maka o ka hapanui i lawelawe ʻole ʻia, nā mea kanu i kanu ʻia i maka maka a wela paha i nā mahana haʻahaʻa haʻahaʻa loa.

Nā Pōmaikaʻi Ola

ʻO kaʻai vegan maka he nui i nā meaʻai mea kanu waiwai. Pili pū ia i kekahi mau pono olakino.

Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

Hiki i kahi papaʻai vegan maka ke hoʻomaikaʻi i ke olakino puʻuwai ma muli o ka nānā ʻana i nā hua a me nā mea kanu - pili mau ʻia nā mea ʻelua i nā kaomi haʻahaʻa o ke koko a me ka hoʻemi ʻia o ka maʻi puʻuwai a me ka hahau (,).

ʻO kēia ʻano o ka ʻai pū ʻana me ka nui o nā nati, nā ʻanoʻano, kupu i nā hua a me nā legume. Hōʻike nā noiʻi e hiki i kēia mau meaʻai ke hoʻomaikaʻi i ke kiʻekiʻe o ke kō kolesterol a e hoʻoliʻiliʻi hou i kou makaʻi i nā maʻi puʻuwai (,,,).

Ua hōʻike ʻia nā noiʻi ninaninau e loaʻa ana i nā vegans i kahi 75% haʻahaʻa o ka loaʻa ʻana o ke koko kiʻekiʻe a me ka 42% haʻahaʻa o ka make ʻana mai nā maʻi puʻuwai (,).

ʻO ka mea hou aku, he mau noiʻi hoʻopaʻa ʻia randomized - ke kūlana gula ma ka noiʻi ʻepekema - e nānā pono i nā papaʻai vegan e maikaʻi loa i ka hōʻemi ʻana i ka "maikaʻi" LDL kolesterol (,,,).

Kakaʻikahi nā noiʻi i nānā i ka hopena o nā meaʻai vegan maka kiko kikoʻī. Eia nō naʻe, hiki i kā lākou ʻike kiʻekiʻe o nā meaʻai mea kanu momona ke hāʻawi i nā hopena like - ʻoiai e pono ana nā noiʻi hou aku.

Hiki ke hōʻemi i kou pilikia o ka maʻi diabetes

ʻO ka papaʻai vegan maka e hōʻemi paha i kou maka o ka maʻi kō.

Eia hou, pili paha kēia i ka nānā ʻana i nā hua a me nā mea kanu, i hoʻopili ʻia i kahi haʻahaʻa haʻahaʻa o ka maʻi diabetes type 2. Hoʻohui ʻia, waiwai kēia papaʻai i ka fiber - kahi meaʻai e pili ana i nā pae kō kō haʻahaʻa a hoʻonui i ka ʻike o ka insulin (,,,).

Hoʻokahi loiloi loiloi hou e pili ana i nā mea ʻai a me nā mea ʻai vegan i kahi 12% haʻahaʻa o ka maʻi diabetes type 2, me nā meaʻai vegan ʻoi loa ka maikaʻi ().

ʻO ka mea hou aku, loaʻa i nā meaʻai vegan nā huina maikaʻi o nā nati, nā ʻanoʻano, nā hua a me nā legume, i hiki ke kōkua hou i ka hoʻohaʻahaʻa ʻana i nā pae kō kō (().

ʻLelo ʻia, ua nānā iki nā noiʻi i nā hopena pololei o kaʻai vegan maka.

Eia nō naʻe, no ka mea e hoʻopili like paha lākou - inā ʻaʻole ʻoi aku - nā huaʻai a me nā huaʻai momona a me nā mea ulu i hoʻohālikelike ʻia me nā ʻano ʻano like ʻole o ka ʻai vegan, e manaʻo ʻia paha nā pōmaikaʻi like.

Mei Kokua Kaumaha Lilo

ʻO ka papaʻai vegan maka he mea maikaʻi loa ia i ke kōkua ʻana i ka poʻe e lilo i ka paona a mālama iā ia.

I ka ʻoiaʻiʻo, pili mau nā loiloi i nā papaʻai meaʻai maka - me ka veganism maka - e hoʻohaʻahaʻa i nā momona o ke kino ().

I hoʻokahi noiʻi, ʻo ka poʻe e ukali nei i nā papaʻai maka like ʻole ma kahi o 3.5 mau makahiki i nalowale ma kahi o 22-26 paona (10-12 kg). ʻO ka mea hou aku, ʻo ka poʻe komo me ka pākēneka kiʻekiʻe o nā meaʻai maka i kā lākou papaʻai pū kekahi me nā papa helu o ke kino haʻahaʻa (BMI) (22).

I loko o kahi noi ʻē aʻe, ʻo ka poʻe e ukali nei i ka papaʻai vegan maka he huina momona momona o ke kino ma waena o 7-9.4% haʻahaʻa ma mua o ka poʻe e ʻai ana i kahi papaʻai ʻAmelika ().

Eia kekahi, ua hōʻike ʻia kekahi mau noiʻi kiʻekiʻe kiʻekiʻe e hōʻike ana i nā papa momona vegan momona momona - me nā papa ʻai vegan maka - maikaʻi loa no ka pohō kaumaha (,,,).

Hiki ke hoʻomaikaʻi i ka ʻai

ʻO ke kiʻekiʻe o ka fiber i nā meaʻai mea kanu āpau e kōkua i ka hoʻomaikaʻi ʻana i kāu digestion.

Kiʻekiʻena nā papaʻai vegan maka i nā olonā soluble a me insoluble ʻelua.

Hoʻohui nā olonā ʻole i ka nui i kāu mau noho a kōkua i ka neʻe wikiwiki ʻana o ka meaʻai ma o kou ʻōpū, e hoʻemi ana i ka likelike o ka paʻa.

He mea pono nō hoʻi ka pulupulu maʻalahi, no ka mea kōkua ia i ka hānai ʻana i nā koʻohune maikaʻi i loko o kou ʻōpū ().

Ma ka huli, hana kēia mau koʻohune olakino i nā meaola, e like me nā momona momona pōkole, kahi e kōkua ai e hōʻemi i ka mumū i kou ʻōpū. Hiki iā lākou ke hoʻomaikaʻi i nā ʻōuli o ka huhū o ka bowel syndrome (IBS), ka maʻi o Crohn a me ka ulcerative colitis (,,, 32).

Hāʻawi kahi papaʻai vegan maka i nā pono olakino, e like me ka pohō kaumaha, kahi haʻahaʻa o ka maʻi diabetes type 2 a hoʻomaikaʻi i ka digestion a me ka olakino puʻuwai.

Nā Pilikia Hiki

Hiki mai kekahi papaʻai vegan maka me kekahi mau pilikia - keu hoʻi inā ʻaʻole ʻoe e hoʻolālā pono.

Hiki ʻole ke kaulike kaulike ʻole

Hiki ke kūpono i nā papaʻai Vegan no nā pae ola āpau - ke lōʻihi ke hoʻolālā maikaʻi ʻia.

ʻO kekahi o nā mea e pono ai i ka papaʻai vegan i hoʻolālā maikaʻi ʻia e hōʻoia ia e hāʻawi i nā huaora a me nā minelala āpau e pono ai i kou kino. Hiki iā ʻoe ke hana pēlā ma ka ʻai ʻana i nā meaʻai paʻa a i ʻole nā ​​mea hoʻopihapiha e uku ai no nā mea momona he haʻahaʻa maoli ia i loko.

ʻO ka Vitamin B12 kahi laʻana o kahi nutrient maoli i nele i ka papa vegan maka. ʻO ka loaʻa ʻana o ka liʻiliʻi loa o kēia wikamina hiki ke alakaʻi i ka anemia, hōʻino ʻia ka ʻōnaehana, infertility, maʻi puʻuwai a me ke olakino iwi maikaʻi ʻole (33,,).

ʻOiai hiki i kekahi ke loaʻa i nā pae vitamona B12 haʻahaʻa, ʻoi aku ka nui o ka hemahema o ka hemahema (,,)

I ka ʻoiaʻiʻo, ua loaʻa i hoʻokahi noiʻi he 100% o nā poʻe komo e ukali ana i ka papaʻai vegan maka i hoʻopau ʻia ma lalo o ka 2.4 mcg o ka huaʻai B12 i ʻōlelo ʻia i kēlā me kēia lā. Eia kekahi, ʻoi aku i ka hapakolu o ka poʻe i komo ka huakino B12 hemahema i ka manawa o ke aʻo ().

Eia nō naʻe, hoʻonāwaliwali ka hoʻohana ʻana o nā mea hoʻopihapiha ma ka papaʻai vegan maka, ma muli o ka manaʻo hiki iā ʻoe ke loaʻa nā meaola āpau āu e makemake ai mai nā meaʻai maka wale nō. Hiki i kēia ke hoʻonui i kou makaʻu i nā hemahema o ka momona.

Kūpono hoʻi nā papaʻai vegan maka haʻahaʻa i ka calcium a me ka huaola D, a hoʻonāwaliwali pinepine ka poʻe kākoʻo i ka hoʻohana ʻana o ka paʻakai iodized, a e hoʻokau hou paha iā ʻoe i ka hemahema ().

E hoʻonāwaliwali paha nā mākala a me nā iwi

ʻO nā ʻano he nui o ka papaʻai vegan maka e hopena i nā mākala nāwaliwali a me nā iwi.

No ka poʻe hoʻomaka, ʻano haʻahaʻa kēia ala o ka ʻai ʻana i ka calcium a me ka huaola D - ʻelua mau mea pono e pono ai nā iwi ikaika.

I hoʻokahi o nā noi ʻana, ʻo ka poʻe ma ka papa ʻai vegan maka i loaʻa ka haʻahaʻa a me ka momona o ka iwi iwi ma mua o ka poʻe e ukali nei i ka papa ʻaina ʻAmelika ().

Hiki i kekahi mau mea ʻai meaʻai vegan maka ke lawa ka wikamina D mai ka puka ʻana o ka lā.

Eia nō naʻe, ʻaʻole hiki i nā mākua makua, nā poʻe e noho ana i nā latitude ʻākau a i ʻole nā ​​mea ʻili ʻeleʻele ke hoʻohua mau i ka wikamina D mai ka lā wale nō.

ʻO ka mea hou aʻe, mālama ka ʻai vegan maka e hāʻawi i kahi protein liʻiliʻi - pinepine ma lalo o 10% o kāu helu helu o nā calorie i kēlā me kēia lā ().

ʻOiai lawa ka haʻahaʻa o nā protein i hiki ke lawa i nā pono olaola maʻamau, e hoʻopili ana kekahi mau hōʻike i nā kiʻekiʻe i nā iwi ikaika (40).

He mea nui ka protein no ka mālama ʻana i ka nui o nā mākala, ʻo ia hoʻi i nā wā o ka lawe ʻana o ka calorie haʻahaʻa e alakaʻi ai i ka pohō kaumaha - e like me ka mea e manaʻo ʻia ai i kēia papaʻai.

Hiki ke hāpai i ka pala o ka niho

Hiki paha i nā papaʻai vegan maka ke hoʻonui i ka likelike o ka pala o ka niho.

Pēlā paha ia o nā papaʻai e hoʻopili ana i nā hua citrus a me nā hua ().

Manaʻo ʻia ʻo kēia mau huaʻai he ʻakika a ʻoi aku paha ka hopena o kāu enamel niho.

I hoʻokahi noi, 97.7% o ka poʻe ma ka papaʻai vegan maka ʻike i ka erosion o ka niho i kekahi kekelē, hoʻohālikelike ʻia me 86.8% wale nō i ka pūʻulu mālama ().

Eia nō naʻe, pono i nā noiʻi hou aʻe ma mua o ka hiki ke huki i nā hopena ikaika.

Mei Hoʻoemi i ka momona

I kekahi mau hihia, hōʻemi paha kahi papaʻai vegan maka i ka momona.

I hoʻokahi noi, 70% o nā wahine e ukali nei i ka papaʻai vegan maka i ʻike i nā kūlike ʻole i kā lākou menstrual cycle. He aha hou aʻe, e pili ana i ke kolu o ka amenorrhea i hoʻomohala ʻia - kahi ʻano e hooki ai nā wahine i ka menstruating holoʻokoʻa (43).

Hoʻohui ʻia, ua ʻike ʻia ʻo ke kiʻekiʻe o ka mahele o nā meaʻai maka, ʻoi aku ka ikaika o nā hopena. Ua helu nā mea noiʻi ʻo nā wahine e ʻai wale ana i nā meaʻai maka he ʻehiku mau manawa ke ʻike i ka amenorrhea ma mua o nā wahine ʻē aʻe (43).

Hoʻomaopopo nā kānaka ʻepekema ʻo kekahi o nā ala nui i kaʻai vegan maka e hoʻopili i ka momona o ka wahine ma o ka hoʻohaʻahaʻa loa ʻana i nā calories. Hiki i kēia mea ke hāʻule i ka wahine i ke kaupaona, hoʻoliʻiliʻi i ko lākou hiki i ka menstruate.

ʻO ka papaʻai vegan maka ʻole o nā mea hoʻoliʻiliʻi hiki ke haʻahaʻa i ka wikamina B12, iodine, calcium a me ka huaola D a hāʻawi paha i kahi protein liʻiliʻi a me nā calorie liʻiliʻi, e alakaʻi ana i nā pilikia olakino. Hiki iā ia ke kumu i ka palaho o nā niho a me nā pilikia momona.

Pehea e ukali ai i kahi papaʻai Vegan maka

No ka hahai ʻana i ka papa ʻai vegan maka, pono ʻoe e ʻike mua ma ka liʻiliʻi he 75% o nā meaʻai āpau āu e ʻai ai a i kuke ʻia paha ma nā mahana ma lalo o 104-118 ° F (40-48 ° C).

Pono e hōʻalo loa ʻia nā huahana holoholona, ​​ʻoiai nā hua, nā mea kanu, nā hua a me nā ʻanoʻano ke nui. Hiki ke hoʻokomo ʻia i nā palaoa a me nā legume akā pono e pulu a pupu paha ma mua o ka ʻai ʻana.

Nā Mea ʻai e ʻAi ai

• Nā huaʻai hou, hoʻomaloʻo, wai a maloʻo paha
• ʻO nā mea ʻai maka, wai ʻole a maloʻo paha
• Nā hua maka a me nā ʻanoʻano
• Uncooked palaoa a me nā legum (ulu a pulu)
• Nā waiū waiū maka
• Mīkini nī maka
• ʻO nā aila kaomi anuanu
• Nā meaʻai Fermented e like me ka miso, kimchi a me sauerkraut
• Kai limu
• ʻO kekahi mea hoʻonanea, e like me ka syrup maple maoli a me ka pauka cacao maka maka ʻole ʻia
• Nā mea hoʻowalewale, me nā vīgaga a me ka paʻi soy maka maka ʻole ʻia

Nā Mea ʻAi e Hōʻalo

• Nā huaʻai i kuke ʻia, nā mea kanu, nā mea kanu a me nā legume
• Nā mea i hoʻomoʻa ʻia
• Nā hua piʻa a me nā hua
• ʻO nā aila i hoʻomaʻemaʻe ʻia
• Paakai
• Hoʻopili ʻia nā kō a me nā palaoa
• Nā wai inu Pasteurized
• Kope a me ka tī
• ʻAlekohola
• Nā meaʻai a me nā meaʻai māmā i hana ʻia, e like me nā ʻāpana a me nā pāhaina

ʻO ka papaʻai vegan maka me nā meaʻai maka a i ʻole nā ​​meaʻai i kuke ʻia ma lalo o kahi mahana. Pono e hōʻalo i nā meaʻai i hoʻomoʻa ʻia, nā mea i hoʻomoʻa ʻia a me nā mea i hoʻomaʻemaʻe ʻia a i hana ʻia paha.

Papa Kuhikuhi Laʻana

Hiki i ka papa kuhikuhi ma hope iho ke hāʻawi iā ʻoe i kahi manaʻo o ke ʻano o kekahi mau lā ma ka papa ʻaina vegan maka.

Lā 1

• ʻAina kakahiaka: Tropical ʻōmaʻomaʻo spirulina smoothie
• ʻAina awakea: ʻO ka peʻa maka, ka mint a me ka sopoa avocado
• ʻAina ahiahi: Pipi vegan maka

Lā 2

• ʻAina kakahiaka: Hoʻopili ʻia ka pudding hua Chia me nā hua
• ʻAina awakea: ʻPala nori maka me kahi ʻūlū laha
• ʻAina ahiahi: Pā pad thai

Lā 3

• ʻAina kakahiaka: Nā pancakes maiʻa maka me ka waiū ʻaʻala
• ʻAina awakea: Hoʻopili ʻia ʻo zucchini makaʻu ʻia me kahi ʻalani pesto basil
• ʻAina ahiahi: ʻO ka lasagna maka me nā mea kanu i hoʻomoʻa ʻia, nā ʻōmato maloʻo o ka lā a me kahi kōkuʻu cashew-cilantro

Mea ʻai māmā

• Nā kinipōpō ikehu Pecan
• ʻO nā mea pahū vegan granola vegan maka
• ʻO ka hua maloʻo
• Pahu Chia
• ʻ smoothmaki hua
• No-hoʻomoʻa ʻana i nā kuki kokoleka
• ʻO ka saladi Veggie me ka lole guacamole

Hiki ke hana maka ʻia nā meaʻai he nui i pau i kaʻai vegan i kuke ʻia. Hāʻawi ka papa kuhikuhi ma luna i kekahi mau manaʻo o ka ʻai vegan maka a me nā meaʻai māmā.

Ka Laina Lalo

ʻO ka papaʻai vegan maka me nā hua olakino, nā lau, nā hua, a me nā hua a me nā ʻulu - a hiki ke hoʻohaʻahaʻa i ka maʻi diabetes a me ka maʻi puʻuwai a kōkua i ka pohō kaumaha a me ka digestion ke hoʻolālā maikaʻi ʻia.

Eia naʻe, inā hoʻolālā maikaʻi ʻole ʻia, hiki i kēia papaʻai ke hoʻonui i kou makaʻu i nā hemahema o ka momona, ka infertility a me nā mākala, ka iwi a me nā niho nāwaliwali.

Inā hoʻoholo ʻoe e hoʻāʻo i ka ʻai vegan maka, e hōʻoia e hāʻawi ia iā ʻoe i nā calorie lawa. ʻOi aku ka maikaʻi e hoʻohui i nā mea hoʻopihapiha i nā manawa āpau e pono ai e hālāwai me kāu mau pono momona āpau i kēlā me kēia lā.