ʻO kaʻai Vegan no ka Loss Kaumaha: He aha kāu e ʻike ai
Anter
- Akā olakino kēia ala?
- Nā ʻōlelo aʻoaʻo no ka pohō kaumaha
- 1. Hoʻomaʻamaʻa i kāu manawa ʻai
- 2. E nānā i kāu mau ʻāpana
- 3. E hōʻoia i ka lawa ʻana o ka protein
- 4. Hoʻoholo i nā mea inu "olakino"
- 5. Mai lawaiʻa i nā mea hoʻoulu mea kanu kanu
- Ke laina lalo
Hiki paha ke hōʻemi kino?
Inā ʻoe e ʻimi ana e hoʻolei i kekahi mau paona, ua noʻonoʻo paha ʻoe i ka hoʻāʻo ʻana i kahi papa ʻai vegan. ʻAʻole ʻai nā mea kanu i kaʻiʻo, iʻa, hua manu, a me nā huahana waiū. Ma kahi o lākou, ʻai lākou i nā mea e like me nā huaʻai a me nā mea kanu, nā pīni a me nā legume, a me nā waiū mea kanu, nā huahana nondairy ʻē aʻe, a me nā ʻano meaʻai ʻē aʻe.
ʻOiai koho kekahi poʻe i ka nohona vegan mai ka hopohopo pili pono i nā holoholona, hiki i ka papaʻai pono ke loaʻa kekahi mau pono olakino. Wahi a nā noiʻi hou, hiki i ka vegan ke kōkua iā ʻoe e lilo i ka nui o ke kaupaona.
Pehea pololei? Pono nā noiʻi hou aʻe, akā manaʻo ʻia ʻo ka hele ʻana i ka vegan e alakaʻi i ka hōʻemi ʻana i ka helu o nā meaʻai calorie kiʻekiʻe āu e ʻai ai. Me ka papaʻai vegan, hoʻopau paha ʻoe i ka hoʻololi ʻana i ia mau meaʻai me nā mea ʻē aʻe me ka fiber kiʻekiʻe i haʻahaʻa i nā calori a hoʻomau i kou lōʻihi.
Akā olakino kēia ala?
ʻO ka ʻoki ʻana i kekahi o nā pūʻulu meaʻai nui i kāu papaʻai ʻaʻole paha he olakino. A ke ʻole ʻoe e nānā pono i kāu meaʻai, hiki nō ia.
Hopohopo kekahi, no ka laʻana, e pili ana i ka lawa ʻana o ka protein a i ʻole nā mea pono e pono ai, e like me ka huaʻa B-12. ʻIke maoli kēia huaora i nā huahana holoholona, a inā hemahema ʻoe, hopena paha ia i ka anemia. Pono nā mea Vegan e hoʻopiha i kā lākou papaʻai me nā huaora, nā cereal i hana ʻia me ka vitamina, a me nā huahana soy paʻa e hōʻalo ai i nā hemahema.
E pilikia paha kekahi i ka make ʻana o ka yo-yo ma hope o ka hele ʻana i ka vegan. He aha ka manaʻo o kēia? Ke hele ʻoe i loko o nā pōʻaiapuni o ka lilo ʻana o ka paona a laila kiʻi hou i nā mea āpau a ʻoi paha o kēlā kaupaona, malia paha ma hope o ka pilikia e pili pono i nā meaʻai vegan-wale nō. Pili kēia ʻano papaʻai ʻana me kekahi mau hopena olakino koʻikoʻi, e like me ka hoʻonui ʻana i ka maʻi no ka maʻi diabetes type 2 a me nā maʻi puʻuwai.
Nānā ʻole ʻia o kēia a me nā ʻupena hiki ʻē aʻe, hiki iā ʻoe ke ʻai i ka ʻai vegan me ke olakino a lilo i ka kaumaha. ʻO ke kī - e like me nā papaʻai āpau - ke nānā nei i nā meaʻai momona a me nā kalorone nele. No nā vegans, hoʻopili kēia mau meaʻai i nā mea e like me:
- nā huaʻai a me nā lauʻai hou
- palaoa holoʻokoʻa
- nā pīni a me nā legume
- nā nati a me nā hua
Palena a hōʻole paha i nā meaʻai i hana ʻia i vegan i loaʻa i kēia mau mea hoʻohui.
- nā momona
- nā kō
- wī
- sodium
- mea hoʻohui meaʻai
Nā ʻōlelo aʻoaʻo no ka pohō kaumaha
Pono nā wahine e ʻai i ka nui o 2000 mau calorie i kēlā me kēia lā e mālama i ke kaupaona. E lilo i kaupaona, hāʻule kēia helu i kahi o 1,500 mau calorie i ka lā. Pono nā kāne e ʻai 2,500 mau calorie i kēlā me kēia lā e mālama i ko lākou kaumaha a ma kahi o 2,000 mau calorie i kēlā lā i kēia lā e emi ke kaupaona.
ʻAʻole kūlike kahi calorie junk-food i kahi calorie meaʻai āpau a hiki i ka meaʻai. ʻOiai ʻoe e noho ma lalo o kāu pahuhopu calorie, e hoʻopiha ana i nā kuki Nutter Butter āpau, he vegan ia, ʻokoʻa loa mai ka hoʻopiha ʻana i nā bākeke o nā huahana hou.
Nui nā kumu e hoʻopili i ka pohō kaumaha, e like me:
- makahiki
- kiʻekiʻe
- ke kaupaona o kēia manawa
- papaʻai
- pae hoʻoikaika kino
- olakino metabolic
- nā pilikia olakino ʻē aʻe
ʻOiai ʻaʻole hiki iā ʻoe ke kaohi i kēia mau mea āpau, hiki iā ʻoe ke kaohi i kāu papaʻai a me kāu hoʻoikaika kino. Nānā ʻole i ke ʻano o nā papaʻai āu e koho ai, pono ʻoe e hāhai i kēia mau kulekele no ka ʻai olakino.
1. Hoʻomaʻamaʻa i kāu manawa ʻai
ʻAʻole maikaʻi ka hānai ʻana a puni ka lā no ka hoʻēmi kino. Pono ka manawa ʻana i kāu papaʻai i mea e hoʻonui ai i kāu metabolism a paipai i nā ʻano hana olakino.
Ma ka laulā, e hoʻāʻo e ʻai i nā pāʻina i ka manawa like i kēlā me kēia lā e kiʻi i kou noʻonoʻo a me kou ʻōpū i kahi hiʻohiʻona wānana. ʻO Munch ma ka ʻaina kakahiaka nui aʻe i ka hoʻohālikelike ʻana i nā meaʻai ʻē aʻe i kou lā. ʻO ka neʻe ʻana paha o kāu ʻaina awakea ma mua iki a me ka ʻai ʻana i kahi ʻaina ahiahi liʻiliʻi.
Inā ua hoʻoikaika ʻoe, e hoʻāʻo e ʻai i loko o 45 mau minuke o ka hoʻopau ʻana. E kōkua kēia i ka hānai a hoʻoponopono ʻana i kou mau mākala.
Āhea ʻoe ʻaʻole ʻai? I loko o ʻelua mau hola o ka hiamoe. ʻO ka ʻai ʻana i nā calorie kokoke loa i ka wā hiamoe e pili ana i ka loaʻa ʻana o ke kaumaha a me nā haunaele hiamoe.
2. E nānā i kāu mau ʻāpana
Pono ka nui o nā ʻāpana me nā meaʻai āu e ʻai ai - vegan ʻaʻole paha. Ke hōʻike nei ka ʻOihana Plate a kaʻu ʻoihana Hui Pū ʻIa o ʻAmelika Hui Pū ʻIa e loaʻa i nā wahine a me nā kāne awelika ka helu o ka lawelawe ʻana o kēia mau meaʻai i kēlā me kēia lā.
| Pūʻulu meaʻai | Nā kauā no nā wahine | Nā kauā no nā kāne |
| palaoa | 6 | 9 |
| nā mea kanu | 3+ | 4+ |
| nā huaʻai | 2 | 3 |
| waiu waiū a i ʻole nā waiū koho ʻē aʻe | 2–3 | 2–3 |
| ʻiʻo a me nā pī | 5 auneke | 6 auneke |
| momona / aila | 5–6 | 6–7 |
Eia nā laʻana o ka lawelawe hoʻokahi ʻana o nā meaʻai like ʻole i kēlā me kēia hui no nā vegan:
| palaoa | • 1 ka palaoa kālai • 1 kīʻaha cereal anu • 1/2 kīʻaha kuke i kuke ʻia, pasta, a raiki paha |
| nā mea kanu | • 1 kīʻaha ʻōmaʻomaʻo maka lau • 1/2 kīʻaha ʻai a kuke paha i nā mea ʻai • 3/4 kīʻaha wai momona |
| nā huaʻai | • 1 mau hua waena hua piha, e like me ka ʻāpala, maiʻa, ʻalani, a me ka pea • 1/2 kīʻaha ʻokiʻoki, kuke ʻia, a i ʻole nā hua ʻai i kēnā ʻia • 3/4 kīʻaha ʻaʻohe wai huaʻai i hoʻohui ʻia me ke kō |
| waiū waiū | • 1 kīʻaha waiū nond milk |
| ʻiʻo a me nā pī | • 1/2 kīʻaha i hoʻomoʻa ʻia i nā pīni maloʻo • 1/2 kīʻaha tofu • 2-1 / 2 auneke burger soy • 2 mau punetēpō pīpī pīnī • 1/3 kīʻaha kīʻaha |
| nā momona | • 1 kaʻaila puna • 1 pata pata • 1/2 avocado waena • 1 mau hua 'auneke • 2 mau punetune nut bata |
3. E hōʻoia i ka lawa ʻana o ka protein
ʻO nā ʻōlelo aʻoaʻo e kū nei no ka ʻai ʻana o ka protein ma kahi o 5.5 auneke i kēlā me kēia lā, a i ʻole 0.41 gram i kēlā me kēia paona o ke kaumaha o ke kino. ʻO kēia ke kumu e hoʻopau ai kahi wahine 150-paona ma kahi o 61 gram o ka protein i kēlā me kēia lā. Pono kahi kanaka 175 paona e hoʻopau ma kahi o 72 gram i kēlā me kēia lā.
Ke wāwahi ʻoe i kēia i loko o nā calories, aia ma kahi o 4 mau calorie ma ka gram o ka protein. No laila pono ka wahine i kēia laʻana e kiʻi i 244 mau calorie mai ka protein i kēlā me kēia lā, a he pono i ke kāne e loaʻa he 288 calories mai ka protein.
ʻO nā kumuwaiwai maikaʻi o nā protein protein i:
| Mea ʻai | Ka lawelawe ʻana i ka nui | Grams o ka protein |
| tempeh | 1 kīʻaha | 31 |
| ʻūhā | 1 kīʻaha | 29 |
| seitan | 3 auneke | 21 |
| ʻāpala | 1 kīʻaha | 18 |
| nā pīni, e like me nā pīpī, nā pīniʻeleʻele, a me nā pīni kōkihi | 1 kīʻaha | 15 |
| tofu, paʻa | 4 auneke | 11 |
| quinoa | 1 kīʻaha | 8 |
| protein protein mea kanu (TVP) | 1/2 kīʻaha | 8 |
| pata pīnī | 2 punetēpu | 8 |
4. Hoʻoholo i nā mea inu "olakino"
Ma mua o kou ʻūlū ʻana i ka smoothie i kūʻai ʻia e ka hale kūʻai, e noʻonoʻo i ka nui o nā calories i loaʻa i loko. ʻOiai ʻo nā mea inu olakino a me nā hui ʻana o ka ikehu e hiki ke ʻūlū i kahi punukū calori.
ʻO ka mea mua, e nānā i kahi mea inu i ʻike ka hapa nui o ka poʻe e hoʻokele i ka wā e ʻai ana: aia ma loko o kahi soda he 20 auneke a me 15 a 18 paha mau teaspoon o ke kō.
Akā, pehea e pili ana i kēlā wai ʻalani i hou ʻia? Loaʻa iā ia ma kahi o 20 auneke. ʻO kēlā acai smoothie? Loaʻa iā ia he 460 calories ma 20 auneke.
E heluhelu pono i nā lepili a noʻonoʻo e mālama i kēia mau mea inu no nā hanana kūikawā.
ʻO ke kau ʻana me ka wai kāu koho maikaʻi loa ke hoʻāʻo e hoʻohaʻahaʻa i ka helu ma ka pālākiō. Ke hydrating nei a loaʻa nā ʻaʻohe calorie. Inā makemake ʻole ʻoe i ka wai maʻamau, noʻonoʻo paha ʻoe e hoʻohui i kahi kaomi o ka lemon a i ʻole ka lime a i ʻole ke hoʻāʻo ʻana i nā tī lau nahele a me nā wai ʻōlinolino.
5. Mai lawaiʻa i nā mea hoʻoulu mea kanu kanu
Pili nā lula like i nā mea ʻono vegan a me nā mea ʻai ʻole vegan: E ʻai iā lākou me ke akahai. ʻAi ka awelika ʻAmelika i ka nui he 22.2 teaspoon o ke kō i kēlā me kēia lā. Inā hele mai ia mai ka decadent ice cream sundae a i ʻole ka pūʻulu o nā kuki vegan, aia nō i ka manawa he 335 mau calorie e loaʻa ana ka nui o ka meaʻai kūpono.
Hiki i ke kō ke hoʻopōʻino i kāu metabolism a alakaʻi i nā pilikia olakino ma mua o ka loaʻa ʻana o ke kaupaona, e like me ke kiʻekiʻe o ke koko, ka mumū, a me nā triglycerides koko kiʻekiʻe. Ehia nā mea momona i lawa? Pono nā wahine e hoʻāʻo i kā lākou mau kō i kēlā me kēia lā a i kahi o 6 teaspoons a i ʻole 100 calories i kēlā me kēia lā. Pono ka pahuhopu o nā kāne e kiʻi ma lalo o 9 teaspoons a i ʻole 150 calories i kēlā me kēia lā.
Inā ʻoe e ʻimi ana i kahi koho Dessert vegan olakino olakino liʻiliʻi loa me ka ʻole o nā kō a me nā momona i hoʻohui ʻia, e hoʻāʻo i nā hua hou. Inā ʻole, e ʻai i kahi ʻāpana o ka meaʻai momona vegan a mālama i ke koena no ka lā ʻapōpō a i kēia pule aʻe.
Ke laina lalo
ʻO kaʻai ʻana i ka papa ʻai vegan hiki ke kōkua iā ʻoe e lilo i ka paona. Eia nō naʻe, he mea maikaʻi mau ke kamaʻilio pū me kāu kauka a i ʻole kahi dietitian ma mua o ka hoʻololi ʻana i kāu papaʻai. Pono ʻoe e kūkākūkā pehea ʻoe e loaʻa ai i nā mea momona koʻikoʻi, e like me ka protein a me nā huaora B.
Loaʻa paha i kāu kauka kekahi mau manaʻo ʻē aʻe no ka pehea e lilo ai ʻoe i ka paona, e like me ka mālama ʻana i kahi diary meaʻai a i ʻole ke komo ʻana i kahi hana hoʻoikaika kino maʻamau.
Ka’ĀpaʻI Hales
I ka manawa hea e lawe ai i ka pāʻina calcium
