ʻO kahi papaʻai meaʻai piha i ka Vegan a me kahi Laʻana Laʻana

Anter

• He aha ka papaʻai vegan?
• Nā pono olakino o ka veganism
• Papa inoa kūʻai Vegan
• Nā hua hou
• Hua paʻahau
• Nā mānoanoa holoʻokoʻa
• Nā palaoa a me nā pasta
• Kumu kumuʻiʻo
• Nā koho waiū ʻē aʻe
• Nā koho hua manu
• Nā momona momona
• Mea ʻai māmā
• ʻO nā mea hoʻonanea
• Nā mea ʻala a me nā condiment
• Hoʻolālā papaʻai laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nā hopena hiki ʻole a me nā akahele
• Nā hemahema ʻaiaola
• Pākuʻi
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Ua hoʻopili ʻia nā papaʻai Vegan i nā pono olakino like ʻole, e like me ka hoʻomaikaʻi ʻana i ke kaupaona ʻana a me ka pale ʻana i kekahi mau maʻi maʻi.

Eia nō naʻe, ʻo ka loaʻa ʻana o nā mea kaulike, nā meaʻai olakino ma ka papaʻai vegan hiki ke paʻakikī a luhi hoʻi.

Inā kūpono ʻole ka hoʻolālā ʻana, hiki i nā papaʻai vegan ke kumu i nā hemahema o ke olakino a me nā pilikia olakino.

Hāʻawi kēia ʻatikala i kahi papaʻai meaʻai vegan olakino a me ka papa kuhikuhi hiʻohiʻona e hoʻomaka ai ʻoe.

He aha ka papaʻai vegan?

ʻO ka papaʻai vegan kahi hoʻolālā ʻai e hoʻopau i nā huahana holoholona āpau, e like me kaʻiʻo, nā iʻa, nā hua manu, ka waiū, a me ka meli.

Hoʻoholo ka poʻe e lawe i ka veganism no nā kumu like ʻole, e like me nā hopohopo kūlike a i ʻole nā ​​loina hoʻomana.

Hoʻoholo paha kekahi e lilo i vegan e hōʻemi i ko lākou kapuna kaiaola, no ka mea, manaʻo ʻia nā papaʻai mea kanu e hoʻoemi i nā kinoea hoʻomehana honua a hoʻohana i nā kumuwaiwai liʻiliʻi.

Eia nō naʻe, pili ka hopena o ka nohona o kēlā me kēia papaʻai i nā kumu he nui, e like me ke ʻano o ka hana ʻana o nā meaʻai, pūʻolo, a lawe ʻia (,).

Hoʻoholo kekahi e ukali i ka papaʻai vegan no nā kumu olakino, no ka mea pili ka veganism me ka lehulehu o nā pono a kōkua paha i ka pale ʻana i kekahi mau maʻi maʻi mau.

Eia kekahi, ua hōʻike ʻia nā papaʻai vegan e hoʻomaikaʻi i ke olakino puʻuwai, e hoʻonui i ka pohō o ke kaupaona, a kākoʻo i ke kaohi kō kō ((,).

Hoʻopau nā mea ʻai Vegan i nā huahana holoholona āpau, me ka ʻiʻo a me ka waiū. Lawe paha ka poʻe i ka veganism no ka ethical, haipule, kaiapuni, a me nā kumu olakino.

Nā pono olakino o ka veganism

Hōʻike ka noiʻi e hiki i kahi papaʻai vegan holoʻokoʻa ke hoʻomaikaʻi i kekahi mau ʻano o kou olakino.

Wahi a kekahi loiloi, loaʻa i nā vegans kahi 75% haʻahaʻa o ka hopena o ka hoʻomohala ʻana i ke koko kiʻekiʻe ma mua o nā omnivores, a i ʻole nā ​​mea e ʻai i ka ʻiʻo a me nā mea kanu ().

Hoʻokomo pū lākou i kahi helu kino nui o ke kino (BMI) a me nā pae haʻahaʻa o ka nui a me ka LDL (ʻino) kolesterol. ʻO nā pae kiʻekiʻe no kēia mau māka he mea āpau āpau ia no ka maʻi puʻuwai ().

Hiki ke kōkua i nā papaʻai Vegan i ka hoʻokele kaumaha.

Ua ʻike ʻia kahi noiʻi ma 18 mau wahine ma hope o ka papaʻai vegan no 6 mau mahina i hopena i ka hoʻemi ʻia ʻana o ka calorie a me ka momona, a ʻoi aku ka wikiwiki o ka lilo ʻana o ke kau pōkole, hoʻohālikelike ʻia me ka calorie haʻahaʻa, kaʻai omnivorous ().

Hōʻike kekahi mau noiʻi e pono paha ka veganism no ka kaohi kō kō a hiki ke kōkua i ka hōʻemi ʻana i kou pilikia o ka maʻi kō (,).

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi ma kahi o 61,000 mau kānaka he 2.6 mau manawa ka liʻiliʻi o nā vegans ma mua o ka hoʻomohala ʻana i ka maʻi ʻano 2 ma mua o nā omnivores ().

Hiki paha i kahi papaʻai vegan ke hōʻemi i nā ʻōuli osteoarthritis - me ka ʻeha pū a me ka pehu ʻana - a me kou makaʻi ʻana i kekahi mau maʻi ʻaʻai, e like me ka umauma a me ka prostate (,).

Pili nā papaʻai Vegan me nā pono he nui, e like me ka hoʻomaikaʻi ʻana i ke olakino puʻuwai, ka wikiwiki o ke kaumaha pōkole pōkole, hoʻonui ʻia ke kō kō kō, hoʻemi ʻia ka ʻeha pū, a me ka hōʻemi ʻana o ka maʻi ʻaʻai.

Papa inoa kūʻai Vegan

Pono i kahi papaʻai vegan olakino ke ʻano o nā hua piha, nā protein, nā momona momona, a me nā hua a me nā mea kanu.

ʻO nā meaʻai e like me nā nati, nā hua, nā legume, nā huahana soy, a me ka hū hānai hiki ke kōkua i ka hoʻonui ʻana i kāu protein i loko o ka lā.

I kēia manawa, ʻo kaʻaila avocado, ka aila niu, a me ka aila ʻoliva nā mea momona, nā koho aloha no ka momona olakino.

Eia kahi laʻana o ka papa inoa kūʻai vegan e laʻa ai e hoʻomaka.

Nā hua hou

• Nā mea kanu: asparagus, bele pepa, broccoli, cabbage, kāloti, cauliflower, kālika, kale, ʻaka, ʻuala, ʻōpala, ʻōmato, zucchini, etc.
• Hua: nā ʻāpala, maiʻa, blueberry, hua waina, grapefruit, lemona, limes, kiwi, ʻalani, peach, pears, pomegranates, strawberry, etc.

Hua paʻahau

• Nā mea kanu: broccoli, Brussels sprouts, butternut squash, kāloti, cauliflower, kulina, nā pīni ʻōmaʻomaʻo, nā pi, nā mea kanu medley, a pēlā aku.
• Hua: blackberry, blueberry, cherry, mangoes, pineapples, raspberry, strawberry, etc.

Nā mānoanoa holoʻokoʻa

• barley
• laiki palaunu
• palaoa
• bulgur
• aloha
• ʻoka
• quinoa
• ʻalalā
• ʻoka

Nā palaoa a me nā pasta

• palaoa kālika pasta
• Pasta palaoa holoʻokoʻa
• palaoa i kupu aʻe, e like me ka berena ʻo ʻEzekiela
• wahī laiki ʻeleʻele

Kumu kumuʻiʻo

• Hua kukui: nā ʻalemona, nā nati Brazil, cashews, hazelnuts, macadamia nut, peanuts, pecans, pistachios, walnuts, etc.
• Nā hua: nā ʻanoʻano chia, nā ʻano flax, nā ʻano hemp, nā ʻumeke, nā ʻanoʻano sesame, nā pua sunflower, etc.
• Legume: nā pīni ʻeleʻele, nā pīpī, nā piʻa hakuʻala, nā piʻinaʻi, nā piʻo navy, nā pi pinto, a pēlā aku.
• Nā huahana soya: tempeh, tofu, etc.
• Nā polokina protein: ka palaoa protein protein, palaoa laiki protein, hemp protein, a pela aku.

Nā koho waiū ʻē aʻe

• Nā mea pani waiū: ʻalemona, cashew, niu, flax, ʻoka, laiki, a me nā waiū soy, a pēlā aku.
• Nā mea pani Yogurt: ʻalemona, cashew, niu, flax, a me nā soy yogurts, a pēlā aku.
• ʻO ka tī Vegan: ka waiū vegan parmesan, nā hua i kāhi ʻia a ʻoki ʻia, a pēlā aku.

Nā koho hua manu

• aquafaba
• pauka pana pua
• hua chia
• ʻoka kōlea
• ʻai pā olonā
• prepackaged vegan hua pānaʻi
• tofu silky

Nā momona momona

• ʻāpala
• ʻaila avokado
• ʻaila niu
• ʻaila olonā
• ʻaila ʻoliva
• niu unsweetened
• tahini

Mea ʻai māmā

• edamame
• kokoleka pouli
• hua maloʻo
• ʻili hua
• hummus
• palaoa bata
• ʻāpana pita
• popikona
• moa moa i hoʻomoʻa ʻia
• ʻūlū limu
• huikau huikau

ʻO nā mea hoʻonanea

• kō niu
• nā lā
• syrup maple
• molakeke
• hua mōneka
• stevia

Nā mea ʻala a me nā condiment

• ka pepa cayenne
• pauka chili
• kinamona
• kumine
• pauka kālika
• luʻi lepo
• hū hānai
• paprika
• ka pepa
• rosemary
• thyme
• kuhukukū

Hoʻomaopopo i ka nui o nā huahana vegan i hana ʻia i loaʻa ma ka hale kūʻai - e like me nā mea kūʻai aku i kaʻiʻo vegan - i hoʻouka pinepine ʻia me ka sodium, nā mea hoʻopihapiha, nā mea hoʻohui, a me nā mea hana ʻē aʻe e hōʻeha i kou olakino.

E hoʻāʻo e pili pono i nā meaʻai holoʻokoʻa holoʻokoʻa ʻia - a hoʻokele i nā ʻai hoʻomākeʻakeʻa a me nā mea ʻai vegan i hana ʻia a me nā papaʻai premade.

Pono kahi papaʻai vegan kaulike e laulā i nā ʻano huaʻai like ʻole, nā mea kanu, nā hua piha, nā protein, a me nā momona momona.

Hoʻolālā papaʻai laʻana

Eia kahi laʻana hoʻokahi-pule hoʻolālā papa e hōʻike ana i kekahi o nā meaʻai momona e hiki ke ʻoluʻolu i ka papaʻai vegan.

PōʻakahiEnglish

• ʻAina kakahiaka: tempeh bacon me nā saute leu, avocado, a me ka arugula mae
• ʻAina awakea: pasta-palaoa holoʻokoʻa me ka "meatballs" lentil a me kahi salakeke ʻaoʻao
• ʻAina ahiahi: ʻo ka cauliflower a me ka chopole tacos me guacamole a me pico de gallo
• Mea ʻai māmā: popcorn ea-popped, kale chips, a me ke ala hele huikau

Pōʻalua

• ʻAina kakahiaka: niu kokoleka me nā hua, nā walnuts, a me nā hua chia
• ʻAina awakea: hoʻomoʻa tofu me ka kāpī ʻulaʻula i kālua ʻia, kupu ʻo Brussels, a couscous herbed
• ʻAina ahiahi: ʻO ka berena lentil me nā kālika kālika a me nā pīni ʻōmaʻomaʻo Italia
• Mea ʻai māmā: nā pepa bele me ka guacamole, nā ʻili hua, a me nā ʻāhi limu

Pōʻakolu

• ʻAina kakahiaka: kāwili ʻia kaʻuala ʻuala me ka waiūpaʻa a me ka maiʻa
• ʻAina awakea: tempe taco salad me ka quinoa, nā avocados, nā ʻōmato, nā ʻaka, nā pīni, a me ka cilantro
• ʻAina ahiahi: ʻO ka risotto oat me ka chard Swiss, mushroom, a me ka squash butternut
• Mea ʻai māmā: hui hua, vegan kumu protein lulu, a me nā walnuts

Pōʻahā

• ʻAina kakahiaka: ʻo ka quiche hua ʻole me ka tofu silky, broccoli, ʻōmato, a me ka milo
• ʻAina awakea: moa a me ka curach spinach me ka laiki palaunu
• ʻAina ahiahi: ʻO ka salakeke lentil mediterane me nā kukama, ʻoliva, pepa, nā ʻōmato hoʻomoʻo ʻia e ka lā, kale, a me ka pāhiri
• Mea ʻai māmā: ʻO ka edamame i kālua ʻia, ka pea i kālai ʻia, a me nā pōpō ikehu i hana ʻia mai nā ʻoka, nā hua chia, nā bata a me nā hua maloʻo

Pōʻalima

• ʻAina kakahiaka: ʻO ka oats i ka pō me nā ʻāpala, nā hua ʻumeke, ke kinamona, a me ka bata bata
• ʻAina awakea: burger veggie ʻeleʻele me ka broccoli mahu a me nā wedges ʻuala
• ʻAina ahiahi: mac a me "tī" me ka hū kō a me nā greens collard
• Mea ʻai māmā: pistachios, homemade granola, and coconut chia pudding

Pōʻaono

• ʻAina kakahiaka: ka ʻaina kakahiaka me ka tempe, broccoli, kale, ʻōmato, a me ka zucchini
• ʻAina awakea: tofu kālika-ginger me nā lau ʻai kāwili ʻia a me ka quinoa
• ʻAina ahiahi: ka saladi pī me nā pi maka ʻeleʻele, ʻōmato, kulina, pepa bele a me nā aniani
• Mea ʻai māmā: nā hua palaʻai i pūlehu ʻia, nā hua waina maloʻo, a me nā keleka me ka waiū almond

Lāpule

• ʻAina kakahiaka: kālua palaoa piha me ka avocado a me ka hū kōkoʻa ma ka ʻaoʻao o ka hoʻoluliluli ʻana o ka protein vegan
• ʻAina awakea: ʻO ka chili lentil me ka asparagus i kālua ʻia a me kaʻuala i hoʻomoʻa ʻia
• ʻAina ahiahi: paella mea kanu me ka laiki palaunu, ʻaka, ʻōmato, pepa bele, artichoke, a me nā pipi
• Mea ʻai māmā: nā ʻalemona, nā salakeke huaʻai, a me nā kāloti me ka hummus

Hoʻohālikelike ka papa ʻaina meaʻai ma luna aʻe i nā mea olakino a me nā kīʻaha maikaʻi i hiki ke ʻoliʻoli ʻia i ka papaʻai vegan maikaʻi.

Nā hopena hiki ʻole a me nā akahele

ʻOiai hiki ke olakino a momona ka papaʻai vegan āpau, kahi papaʻai vegan ʻaʻole i hoʻolālā pono ʻia e hōʻeha i kou olakino.

Eia kekahi mau mea āu e makemake ai e noʻonoʻo i ka hoʻomaka ʻana i kahi papaʻai vegan.

Nā hemahema ʻaiaola

Hiki ke hoʻopili ʻia nā papaʻai Vegan me ka hoʻonui i ka makaʻu o nā hemahema olakino.

ʻO kēia ke kumu o kaʻiʻo, ka iʻa, a me nā manu moa i waiwai i loko o nā meaola nui i nele i ka nui o nā mea kanu, e like me ka protein, iron, zinc, vitamin B12, phosphorus, a me ka omega-3 fatty acid ().

ʻO nā huahana holoholona e like me nā hua manu a me ka waiū waiū he kiʻekiʻe pū kekahi me ka protein a me nā micronutrients e like me ka calcium, potassium, phosphorus, iodine, hao, a me ka magnesium (,).

ʻO ka ʻoki loa ʻana i kēia mau meaʻai mai kāu papaʻai hiki ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai.

Eia kekahi, ʻoi aku ka nui o ka makaʻu o ka vegans no ka wikamina B12, ka wikamina D, ka calcium, ka iodine, ka hao, a me ka protein (,).

Hiki i kēia ke alakaʻi i ka hoʻonui i ka makaʻu o nā pilikia e like me ka anemia, nā iwi nāwaliwali, a me ka palekana o ka pale (,,, 22).

ʻO nā haʻahaʻa haʻahaʻa o ka huaʻai B12 hiki ke pili pono i ka wā o ka hāpai ʻana, no ka mea hiki i ka hemahema ke hoʻonui i ka hopena o nā kīnā neural tube a hoʻopilikia i ka lolo o kāu pēpē a me ka ʻōnaehana hopohopo ().

Me ka hoʻohui ʻana i nā ʻano mea momona a momona a me nā meaʻai paʻa i loko o kāu papaʻai he mea pono e hōʻoia i ka hālāwai ʻana i kāu mau pono ponoola.

Hiki ke loaʻa ka wikamina B12 a me ka wikamina D i nā meaʻai paʻa, e like me nā waiū i hoʻokumu ʻia me nā mea kanu, nā palaoa, a me nā mea hū.

I kēia manawa, loaʻa ka protein, zinc, a me ka hao i nā legume, nā huahana soy, nā nati, a me nā ʻanoʻano.

Me ke kaulike o ka nui o ka paʻakai iodized i kāu papaʻai hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pono no iodine.

Pākuʻi

Hiki iā ia ke lilo i mea paʻakikī e hālāwai me kāu mau pono pono ke mālama pono i ka papaʻai vegan.

ʻO kekahi mau huaʻai e like me ka wikamina B12, ka wikamina D, a me ka iodine, i loaʻa ma mua i nā huahana holoholona a me kekahi mau meaʻai paʻa.

Hoʻohui, ʻoiai ʻo ka hao hao ʻole heme i loko o nā ʻano mea kanu mea kanu, ʻaʻole paha ia e komo like me ka hao heme i loaʻa i nā huahana holoholona ().

Lawe i ka multivitamin a i ʻole nā ​​mea hoʻopili ʻē aʻe hiki ke kōkua i ka hoʻopihapiha i nā āpau hānai a hāʻawi i nā micronutrients kī e nalo paha ʻoe.

No nā hualoaʻa maikaʻi loa, e nānā i kahi multivitamin i loaʻa ka huaʻai B12, zinc, iron, vitamin D, a me ka calcium.

E noʻonoʻo e paipai mau ʻia e hoʻonui me ka nui o ka wikamina B12 ma mua o ka Recommended Dietary Allowance (RDA), no ka mea hiki i kou kino ke komo i kahi liʻiliʻi i kēlā me kēia manawa ().

E hoʻāʻo e ʻimi no 2,000-2,500 mcg o ka wikamina B12 i kēlā me kēia pule. Hiki ke hoʻokaʻawale i kēia i nā kaha liʻiliʻi a koi paha i kahi hoʻopiha kaʻawale i hoʻohui ʻia i kāu multivitamin ().

E makemake paha ʻoe e noʻonoʻo i ka lawe ʻana i ka aila ʻalemo, kahi ʻano mea kanu o ka omega-3 fatty acid. Pono kou kino i kēia ʻano momona no ke olakino puʻuwai maikaʻi loa, hana o ka lolo, a me ka pale ʻana i nā maʻi ().

Hiki ke ʻike pinepine ʻia nā mea hoʻopili e like me ka vegan B12 a me ka aila ʻala.

Ke hoʻolālā maikaʻi ʻole ʻia, hiki i nā papaʻai vegan ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai. Ma hope o kaʻai kaulike a me ka lawe ʻana i kekahi mau mea hoʻopihapiha hiki ke kōkua e hōʻoia i kou loaʻa ʻana i nā mea momona a kou kino e pono ai.

Ke laina lalo

ʻO nā papaʻai vegan maikaʻi, maikaʻi, a pili pū ʻia me nā pono olakino, e like me ka maikaʻi o ka naʻau, ke kō, a me ka nui o ke kino.

Ma hope o kahi hoʻolālā pāʻina vegan hiki ke kōkua iā ʻoe e hoʻohui i nā mea momona, nā meaʻai āpau i kāu papaʻai e hāʻawi i kou kino me nā meaola e pono ai.

E hoʻomanaʻo i ka pono o nā mea hoʻopihapiha a me ka hoʻolālā kūpono e hōʻalo ai i nā hemahema i kekahi mau mea momona koʻikoʻi.

Inā makemake ʻoe i ka veganism, e nānā i kēia papa inoa meaʻai a me ka papa ʻaina e kiʻi i nā manaʻo hana no kāu ipu vegan aʻe.