He palekana anei e hāhai i kahi papaʻai Vegan ʻoiai hāpai?

Anter

• Hiki ke palekana kahi papaʻai vegan i ka wā hāpai
• Nā pono kūpono
• Nā hopohopo maʻamau
• He aha e ʻai ai
• Meaʻai mea kanu momona
• Nā ʻōlelo aʻoaʻo e hoʻonui i ka ʻike momona o kāu papaʻai
• He aha e hōʻalo ai
• Pākuʻi e noʻonoʻo ai
• ʻO kahi hoʻolālā pāʻina ʻai no 1 pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nā meaʻai māmā vegan olakino
• Ke laina lalo

Ke ulu nei a makemake nui ʻia ka veganism, ʻoi aku ka nui o nā wahine e koho nei e ʻai i kēia ala - me ka wā hāpai ().

Hoʻokaʻawale nā ​​papaʻai Vegan i nā huahana holoholona āpau a hoʻonui pinepine i nā meaʻai āpau e like me nā mea kanu a me nā legume. Pili kēia ʻano ʻai i nā pono olakino like ʻole, e like me ka makaʻu haʻahaʻa o ka maʻi ʻaʻai 2 a me nā maʻi puʻuwai (,,).

Eia nō naʻe, hopohopo kekahi poʻe e hiki i ka papaʻai vegan ke kumu i nā hemahema o nā mea momona i hiki ke weliweli loa no nā wahine hāpai a i kā lākou pēpē.

ʻImi kēia ʻatikala i ka noiʻi i kēia manawa e hoʻoholo i ka palekana o ka ʻai vegan i ka wā hāpai a hāʻawi i nā ʻōlelo aʻoaʻo no ka hana pono ʻana.

Hiki ke palekana kahi papaʻai vegan i ka wā hāpai

ʻO ka mōʻaukala, ua hoʻohewa ʻia nā papaʻai vegan no ka nele i nā mea momona a kūpono ʻole no nā pae ola maʻalahi, e like me ka hāpai ʻana.

ʻO kēia no ka mea haʻahaʻa lākou i nā meaola e like me ka wikamina B12, nā omega-3 momona, hao, iodine, calcium, a me zinc - he mea nui kēia a pau i ka wā hāpai ().

Hiki i kahi lawe haʻahaʻa o kēia mau mea momona ke hopena i ka hemahema o ka momona, nā pilikia hāpai, a me ke olakino makuahine a me ke olakino pēpē ().

ʻO kahi laʻana, lawa ʻole nā ​​pae vitamin B12 i ka wā o ka hāpai ʻana e hāpai i kou makaʻu i ka hāpai keiki ʻole, kaupaona hānau haʻahaʻa, hānau mua ʻole, a i ʻole nā ​​hānau hānau (,).

ʻO ka mea i ʻōlelo ʻia, ʻo kahi papaʻai vegan e hāʻawi i nā huina kūpono o kēia mau meaola e like me ke olakino e like me ka papaʻai maʻamau e hoʻopili ana i kaʻiʻo, nā hua, a me ka waiū.

ʻO kahi laʻana, hōʻike ka noiʻi i nā wahine e ukali i ka papaʻai vegan ʻaʻohe mea nui aʻe o ka pilikia o ka hāpai ma mua o nā wahine ʻaʻole.

ʻO ka ʻoiaʻiʻo, hiki i nā wahine vegan ke loaʻa i kahi haʻahaʻa haʻahaʻa o ke kaumaha postpartum, ka ʻāpana cesarean (C-section) ka hāʻawi ʻana, a me ka make ʻana o ka makuahine a pēpē paha (,).

A ʻo kahi hopena, ua hoʻopuka kekahi mau hui kaiaola holoʻokoʻa ma ka honua holoʻokoʻa, e like me ka US Academy of Nutrition and Dietetics, i nā ʻōlelo kūhelu e kākoʻo ana i ka palekana o nā papaʻai vegan no nā pae āpau o ke ola, e like me ka hāpai ʻana (, 9,).

Ua like nā mea like, ʻae ka poʻe loea i nā papa ʻaina vegan i hoʻolālā pono ʻia e pono e nānā pono i ka lawe ʻana o ka mea momona, ke nānā ʻana i nā meaʻai like ʻole a me nā mea momona, a me ka hoʻohana ʻana i nā meaʻai paʻa a i ʻole nā ​​mea hoʻohui (,).

Manaʻo ʻia nā papaʻai vegan balanced no nā wā āpau o ke ola, e like me ka hāpai ʻana. Eia naʻe, koi lākou i ka hoʻolālā pono.

Nā pono kūpono

Hoʻolako kūpono nā papaʻai vegan kūpono i nā olakino olakino iā ʻolua a me kāu pēpē.

ʻO kahi laʻana, mālama nui nā papaʻai mea kanu i ka fiber akā haʻahaʻa i ke kō a me ka momona. Mālama paha kēia mau ʻano i ka maʻi diabetes - a i ʻole ke kiʻekiʻe o ke kō i ke kō i ka wā hāpai.

ʻO ka mea hou aku, hiki i ka vegan diet veggie kiʻekiʻe a me ka ʻike fiber ke pale aku i ka preeclampsia - kahi pilikia i hoʻokumu ʻia e ka piʻi ʻana o ke kahe koko i ka wā hāpai (,).

Hiki paha i nā mea ʻai Vegan ke kōkua i ka pale ʻana i ka hōʻino ʻana o DNA a hoʻēmi i ka makaʻu o kāu pēpē i kekahi mau pilikia hoʻomohala ().

Eia nō naʻe, pono hou ʻia kahi noiʻi. He mea nui e hoʻomanaʻo i kēia mau pōmaikaʻi pili wale nō i nā papaʻai vegan i hoʻolālā maikaʻi ʻia e hāʻawi i ka nui o nā mea nui āpau ().

No laila, makemake nā wahine i ka ukali ʻana i ka papaʻai vegan i ka wā o ka hāpai ʻana e noʻonoʻo e ʻimi i ke alakaʻi mai kahi dietitian i hoʻopaʻa inoa ʻia e loea i nā papa mea kanu. Hiki ke kōkua i ka hana ʻana pēlā e hōʻoia i ka loaʻa ʻana o nā huaola āpau āu e pono ai a me kāu pēpē.

Hoʻolālā kūpono nā papaʻai vegan kūpono i nā makuwahine a me nā pēpē mai nā ʻano pilikia e pili ana i ka hāpai ʻana, e like me ka maʻi diabetes a me nā pilikia ulu. Pono ʻoe e nīnau i ke kauka lāʻau inā makemake ʻoe e hāhai i kēia papaʻai ʻoiai hāpai.

Nā hopohopo maʻamau

ʻOiai ʻo kaʻai vegan kaulike e ʻae maikaʻi ʻia no ka hāpai ʻana, kahi mea i hoʻolālā pono ʻole ʻia e hāpai i nā pilikia.

Hāʻawi ʻia i ka ʻai vegan ke kāpae i nā huahana holoholona āpau, haʻahaʻa ia i kekahi mau meaola. ʻO ka lawa ʻole ʻana o ka uku kūpono ʻana no nā meaola aʻe e hōʻino ai i kou olakino a me kāu pēpē.

• ʻO Vitamin B12. ʻAʻohe kūlohelohe nā papaʻai Vegan i kēia wikamina. Hiki i ka hemahema ke hoʻonui i kou makaʻu i ka hāpai keiki ʻole, mimikō hānau, hānau mua ʻia, a me nā malformations (,,,).
• Wikamina D. Nui nā wahine i haʻahaʻa i ka pae vitamin D i ka wā hāpai me ka nānā ʻole i kā lākou papaʻai. Hiki i nā pae lawa ʻole ke hoʻonui i kou makaʻi o ka preeclampsia, ka hānau hānau haʻahaʻa, a me ka hāʻule ʻole ʻana o ka, (,,,).
• Mea hao. ʻAʻole lawe kou kino i ka hao non-heme mai nā mea kanu mea kanu a like me ka hao heme i nā huahana holoholona. Hiki i kēia ke hoʻonui i kou makaʻu o ka hemahema hao a me nā pilikia e pili ana, e like me ka hānau mua a me ke kaumaha o ka hānau haʻahaʻa (,).
• ʻIodine. ʻO kaʻai Vegan i nele i ka paʻakai iodized, limu, a iodine paha i loko o nā mea liʻiliʻi o kēia mea momona. ʻO ka lawa ʻole o nā iodine i hiki ke hopena i ka ulu maikaʻi ʻole o nā pēpē, a me ka hana ʻana i ka thyroid a me ka hana noʻonoʻo (,).
• Kalipuna. ʻO ka lawa ʻole o ka lawe ʻana o ka calcium i ka wā hāpai hāpai e hoʻonui ai i ka makaʻi o ka preeclampsia, nā haʻi, a me nā maʻi iwi (,,).
• Nā momona Omega-3. ʻO ka poʻe ma ka papaʻaina vegan e loaʻa i nā pae koko haʻahaʻa o ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) - ʻelua mau omega-3 nui no nā maka o kāu pēpē, lolo, a me nā ʻōnaehana ().
• Pūmua. ʻO ka lawa ʻole o ka protein i mea e lohi ai ka ulu a me ka ulu ʻana o kāu pēpē. Nui paha ka protein i ka papaʻai vegan akā ʻoi aku ka paʻakikī o ka ʻeli ʻana, e hāpai ana i kāu mau koi protein i kēlā me kēia lā ma kahi o 10% (,).
• Kiniki Loaʻa ka hapa nui o nā wahine i ka zinc i ka wā hāpai, a ʻo ia ka hopena o ke kaumaha o ka hānau haʻahaʻa, hana hoʻolōʻihi a me ka hānau mua. ʻOi aku ka paʻakikī o ka zinc o ka mea kanu i ke kanu ʻana, e hoʻonui ana i nā koi o kēlā me kēia lā e 50% no nā wahine vegan (,,).
• Kolina. Pono kēia meaola no ka hoʻomohala ʻana i ka ʻōnaehana hopohopo o kāu pēpē. Loaʻa ka liʻiliʻi o ka hapa nui o nā wahine i ka wā hāpai - a ʻo nā meaʻai mea kanu nā mea liʻiliʻi ((31).

Loaʻa ka loaʻa ʻana o kēia mau meaola āpau ma ka papaʻai vegan akā pono ka hoʻolālā pono. Ma kahi kikoʻī, pono paha ʻoe e lawe i nā mea hoʻohui (, 9,).

Inā makemake ʻoe e mālama i ka papaʻai vegan i ka wā hāpai, e noʻonoʻo e nānā i kahi dietitian e nānā hou ai i kāu papaʻai a me nā pae momona, no ka mea hiki iā lākou ke kōkua iā ʻoe e ʻike a uku no nā loaʻa suboptimal.

He haʻahaʻa maoli nā papaʻai Vegan i kekahi mau meaola, no laila pono ʻoe e hoʻolālā pono i kāu lawe ʻana i ka meaʻai, e lawe i nā mea hoʻopiha, a e nīnau i kahi kaukaʻai inā ʻoe e hoʻolālā e hahai i kēia papaʻai i ka wā hāpai.

He aha e ʻai ai

Pono e hoʻohui pono i nā papaʻai vegan i hoʻolālā pono ʻia me nā meaʻai momona a me nā meaʻai paʻa a me nā mea hoʻopili.

Meaʻai mea kanu momona

Inā ʻoe e hāhai i ka papaʻai vegan i ka wā hāpai, e mālama pono i ka nui o nā meaʻai aʻe:

• Tofu, seitan, a me tempeh. Nui ka waiwai o nā huahana soya i ka protein a hiki ke pani i ka ʻiʻo i nā ʻano hana like ʻole. ʻO nā mock mock kahi koho ʻē aʻe akā ʻaʻole pono e ʻai nui ʻia no ka mea momona lākou i ka momona a me ka paʻakai.
• Legume. ʻO nā pī, nā pi, a me nā līlū kahi waiwai maikaʻi o ka fiber a me nā protein i hoʻokumu ʻia me nā mea kanu. ʻO ka ulu ʻana, hoʻoulu ʻana, a me ka kuke kuke ʻana hiki ke maʻalahi i kou kino e omo i kā lākou meaʻai ().
• Nā hua a me nā hua. ʻO ka hapa nui nā kumu maikaʻi o ka hao a me ka zinc. E ʻai i hoʻokahi a i ʻelua mau hua kukui ʻo Brazil i kēlā me kēia lā e kū ai i kāu mau koi selenium, a e kanu i nā hua walnuts a me ka hemp, chia, a i ʻole nā ​​hua flax e loaʻa ai ka alpha-linolenic acid (ALA), kahi omega-3 () nui.
• ʻO nā yogurts i hana paʻa ʻia me ka calcium a me nā waiū kanu. ʻOi aku ka maʻalahi o kēia mau meaʻai iā ʻoe e loaʻa ka nui o ka puna. Koho i nā mana unsweetened inā hiki.
• Hū hānai. Hoʻopaʻa pinepine ʻia kēia topona waiwai waiwai me ka wikamina B12 a hoʻohui i kahi ʻono cheesy i kāu mau kīʻaha.
• Nā kīʻaha piha, nā palaʻai, a me nā pseudocereals. Ma waho o ka waiwai i ka fiber a me nā huaora B, hāʻawi kēia mau meaʻai i kekahi hao a me zinc. ʻO kekahi mau huaʻai, e like me teff, amaranth, spelling, a me quinoa, waiwai nui i ka protein (,,,).
• Nā meaʻai mea kanu i hū a huʻu paha. ʻO nā mea e like me ka berena ʻo Ezekiel, miso, tempeh, natto, pickles, kimchi, sauerkraut, a me kombucha e hāʻawi ai i nā probiotics a me ka huaʻai K2. Hiki i kou kino ke omo maʻalahi i kēia mau meaola (,).
• Nā huaʻai a me nā mea kanu. ʻO nā hua poni, ʻulaʻula, a me nā hua ʻalani, a me nā lau lau, e momona i nā mea momona a me nā mea kanu pono (,,).

Nā ʻōlelo aʻoaʻo e hoʻonui i ka ʻike momona o kāu papaʻai

Hiki i kekahi mau keʻena liʻiliʻi ke kōkua i ka hanaʻana o ka meaola vegan a momona.

ʻO ka ʻai ʻana i nā meaʻai paʻa ʻia he ala maʻalahi e hoʻonui i ka ʻike momona o kāu papaʻai. ʻO kahi laʻana, pono ʻoe e makaʻala no nā mea kanu waiū a me nā yogurts i hoʻopaʻa ʻia me ka puna.

Eia hou, ʻo ka ʻai ʻana i ka nut 1 Brazil i kēlā me kēia lā hiki ke kōkua iā ʻoe e hoʻokō i kāu pono selenium. No ka hālāwai ʻana i kāu ALA i kēlā me kēia lā e pono ai, e hoʻopili i 2 punetēpu (20 gram) o nā hua chia a i ʻole flax, 1/4 kīʻaha (40 gram) o nā hua hemp, a i ʻole 1/3 kīʻaha (35 gram) o nā walnuts i kāu mau meaʻai (42, 43 ).

Eia kekahi, ʻo ka hū ʻana, ke kupu ʻana, a me ka kuke ʻana me nā ipu hao hoʻolei hiki ke hoʻonui i kou omo ʻana i kekahi mau meaʻai, e like me ka hao a me ka zinc (, 44).

Hiki i nā meaʻai vegan ma luna ke kōkua iā ʻoe e hālāwai me kāu mau pono momona i ka wā hāpai. ʻO ka ʻai ʻana i ka pā ikaika, kupu aʻe, a me nā mea hū, a me ka hoʻohana ʻana i nā mea kuke kuke keleawe, hoʻonui paha i ka mea momona o kāu papaʻai.

He aha e hōʻalo ai

Inā ʻoe e ukali nei i ka papaʻai vegan ʻoiai hāpai, makemake ʻoe e hōʻalo i kekahi mau meaʻai ma mua o kaʻiʻo, iʻa, hua manu, a me ka waiū. Pākuʻi ʻia kēia mau mea:

• ʻAlekohola. ʻOiai paha e palekana ka inu rama maʻalahi i ka wā hāpai, pono hou ʻia kahi noiʻi. Aia ma ka ʻaoʻao palekana, pono ʻoe e noʻonoʻo i ka hōʻole ʻana i nā waiʻona āpau i ka wā hāpai ().
• Kāpena Paipai ka poʻe loea iā ʻoe e kaupalena i kāu lawe ʻana i ka caffeine i 200-300 mg i kēlā me kēia lā i ka wā hāpai - e like me 1-2 mau kīʻaha (240-480 mL) o ke kofe ().
• Nā meaʻai i hana pono ʻia. Hoʻomoʻa pinepine nā ʻiʻo hoʻohenehene, nā waiū vegan, a me nā pā i hoʻoulu ʻia i nā mea kanu a me nā meaʻai meaʻai i ka kō a i ʻole nā ​​mea hoʻohui ʻē aʻe a nele i nā mea momona. E like me, e ʻai liʻiliʻi ʻoe iā lākou.
• ʻO nā ʻōpuʻu maka, nā huahana i holoi ʻole ʻia, a me ka wai momona ʻole i hoʻomaʻemaʻe ʻia. Kūpono nui kēia mau mea i ka hoʻoweliweli bacteria, i hoʻoliʻiliʻi paha i kou makaʻu i ka lāʻau make a hōʻino i kāu pēpē (,).

Hoʻohui ʻia, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā mana palena ʻole kūpono ʻole o ka papaʻai vegan, e like me nā papa huaʻai huaʻai a i ʻole vegan maka. Hoʻopilikia paha kēia mau ʻano ʻai i kāuʻai pono.

Inā hāpai ʻoe, e noʻonoʻo e hōʻalo i nā mana palena ʻole o ka papaʻai vegan, ka hōʻole ʻana i ka wai ʻona a me kekahi mau meaʻai maka, a me ka palena ʻana i kāu lawe ʻana i ka caffeine a me nā meaʻai i hana ʻia.

Pākuʻi e noʻonoʻo ai

He paʻakikī kekahi mau meaʻai a ʻaʻole hiki ʻole ke kiʻi ʻia mai nā meaʻai mea kanu a pau wale.

E like me ia, nui nā ʻoihana olakino e paipai i ka hilinaʻi ʻana i nā mea kōkua aʻe no ka papaʻai vegan i ka wā hāpai.

• ʻO Vitamin B12. ʻOiai hiki ke loaʻa ka lawa ka wikamina B12 mai nā meaʻai paʻa, ʻo kahi mea kōkua ke ala pono loa e hōʻoia pono i ka lawe ʻana (49).
• Wikamina D. He mea pōmaikaʻi paha kēia lāʻau no nā wahine i loaʻa iki ka lā. ʻO nā koho Vegan me ka lāʻau D2 a i ʻole ka lāʻau D3 i loaʻa i ka lichen, 51.
• Nā momona Omega-3. Nui ka waiʻaila Algae i ka EPA a me ka DHA, e hana ana i kahi ʻano ʻono vegan maikaʻi i ka ʻai ʻana i ka iʻa a i ʻole ka lawe ʻana i ka aila iʻa (43).
• ʻIodine. Hiki i nā lepo iodine-ʻilihune ke paʻakikī i ka lawa ʻana o kēia nutrient ma o nā meaʻai mea kanu. E like me ka paʻakai iodized a me kekahi limu kai paha i hopena i iineine a i ʻole ka sodium i loaʻa ai, ʻo ka supplement paha kāu koho ʻoi loa ().
• Kolina. Ke kaena nei kekahi mau mea kanu i nā mea liʻiliʻi o nā choline, akā ʻo kahi mea kōkua keu keu pono maikaʻi loa e uhi ai i kāu mau koi i ka wā hāpai (49).
• Folate. ʻO kaʻai Vegan ka mea maʻamau i kēia mea momona. Eia naʻe, ʻoiai he mea koʻikoʻi ka folate i ka pale ʻana i nā kīnā o ka hānau ʻana, paipai ʻia nā wahine a pau e hāpai a hāpai paha e hāpai e lawe i ka waikawa folic (49).

E makemake paha ʻoe e noʻonoʻo i nā mea hoʻohui hao, kiniki, a me ka puna.

ʻOiai he kōkua nā wikamina prenatal, hapa nui o lākou i nele i ka nui o nā choline, omega-3s, a me ka wikamina B12 (53).

ʻO kēlā, ʻo ka nui o ka lawe ʻana i kekahi o kēia mau meaola kaola i ka omo ʻana o nā meaola ʻē aʻe. No laila, ʻoi aku ka maikaʻi e kamaʻilio pū me kāu kauka olakino ma mua o ka hoʻohui ʻana i nā mea hoʻohui i kāu papaʻai (54, 55, 56).

Inā ʻoe e ukali i ka papaʻai vegan i ka wā hāpai, pono ʻoe e noʻonoʻo e lawe i ka choline, ka aila algae, iodine, a me nā huaora B12 a me D, i waena o nā mea hoʻohui ʻē aʻe.

ʻO kahi hoʻolālā pāʻina ʻai no 1 pule

Mālama kēia hoʻolālā ʻai i hoʻokahi mau pule vegan i hoʻokahi pule e ʻūlū i nā meaʻai he nui i manaʻo ʻia e kōkua i kou hāpai ʻana.

PōʻakahiEnglish

• ʻAina kakahiaka: hana ʻia ʻo chia pudding me ka waiū soy a kāpī ʻia me kāu koho o nā hua, nā hua, a me nā ʻanoʻano
• ʻAina awakea: quinoa, pepa i kālua ʻia, nā pīni ʻeleʻele, a me nā ʻāpala kuʻi, a me nā ʻano pua sunflower ma kahi moe o nā greens, i hoʻopiha ʻia me ka vinaigrette lemon-basil.
• ʻAina ahiahi: ka palaoa penne palaoa āpau me kahi kōkuʻu tōmato maʻu tofu a i ʻole seitan ma kahi moe o arugula

Pōʻalua

• ʻAina kakahiaka: mānihi spinach-mango-oat
• ʻAina awakea: nā ʻāpana pita palaoa āpau me ka salsa, ʻūlū pi ʻeleʻele, guacamole, a me nā ʻāpana kale i ʻōlehu ʻia
• ʻAina ahiahi: e hoʻowali me ka tempe, noodles laiki, bok choy, kulina pēpē, nā pepa, a me ka mea ʻai vegan teriyaki

Pōʻakolu

• ʻAina kakahiaka: ʻO ka burrito ʻaina kakahiaka i hana ʻia me ka tofu i hoʻomoʻa ʻia, nā hua moa i hoʻomoʻa ʻia, a me ka pesto i ka tortilla palaoa holoʻokoʻa, a me kahi cappuccino soy
• ʻAina awakea: ʻo nā vehi sushi, nā vegan miso sup, wakame salakeke, a me edamame
• ʻAina ahiahi: lawelawe ʻia ka lentil dahl me ka milo, kāloti, a me ka broccoli ma luna o ka laiki ʻāhiu

Pōʻahā

• ʻAina kakahiaka: kau ʻia nā ʻoka i ka pō me nā nati, nā hua, a me nā hua
• ʻAina awakea: ʻo ka tofu mushroom quiche me kahi ʻaoʻao o nā greens beet sautéed
• ʻAina ahiahi: hoʻomoʻa ʻia i kaʻuala ʻuala me nā pīni keʻokeʻo, kaomi kōmato, kulina, ʻāpako, a me nā greens collard i hoʻomoʻa ʻia

Pōʻalima

• ʻAina kakahiaka: kanu ʻia ka yogurt me ka granola homemade, nā huaʻai hou, ka waiū bata, nā niu niu, a me nā ʻano flax
• ʻAina awakea: tofu a me udon noodle sup me kāu koho o nā mea kanu
• ʻAina ahiahi: ʻo ka pī ʻeleʻele a me ka kale kale i lawelawe ʻia ma kahi moena o ka amaranth moʻa

Pōʻaono

• ʻAina kakahiaka: pani ʻia ʻo pancakes me ka waiūpaka, kanu i ka yogurt, nā huaʻai, a me ka hoʻopā ʻana o ka ʻaʻala maple
• ʻAina awakea: ʻO ka tortilla de patatas kaila Sepania i hana ʻia me ka palaoa moa, English ʻuala, ʻaka, a me nā pi ʻeleʻele i lawelawe ʻia ma kahi moena o nā greens a me nā pepelu diced.
• ʻAina ahiahi: hoʻouka piha ʻia ʻo veggie burger me kahi ʻaoʻao o ka cabbage ʻulaʻula a me ka colrot carrot

Lāpule

• ʻAina kakahiaka: lawelawe ʻia nā scones blueberry-rosemary vegan homemade me ka waiūpaka nut, mea kanu yogurt, nā huaʻai hou, a me ke kīʻaha o ka wai ʻalani alani paʻa
• ʻAina awakea: ka ʻūpū pī pīni keʻokeʻo i kiki ʻia me nā hua ʻōpala, kāpeti ʻulaʻula i kāpī ʻia, ka quinoa puffed, a me kahi ʻōpelu o ka waiū niu.
• ʻAina ahiahi: vegan lasagna me seitan, eggplant, zucchini, cashew basil spread, a me kahi salakeki ʻaoʻao radish

Nā meaʻai māmā vegan olakino

• moa moa i hoʻomoʻa ʻia
• kanu yogurt me ka hua a me ka homemade granola
• kāpīpī ʻia me ka hū kō
• hummus me nā mea kanu
• nā hua hou me ka waiū bata
• huikau huikau
• pōpō ikehu homemade
• pudia chia
• nā muffins homemade
• granola me ka waiū mea kanu
• edamame
• kanu latté waiū a i ʻole cappuccino me kahi ʻāpana o nā hua

ʻO nā manaʻo pāʻina a me nā meaʻai māmā i luna aʻe nei kekahi mau laʻana o nā meaʻai momona-momona hiki iā ʻoe ke leʻaleʻa ma loko o kou hāpai ʻana.

Ke laina lalo

Hiki ke ʻai pono nā meaʻai vegan balanced no nā pae o ke ola, e like me ka hāpai ʻana.

ʻO ka ʻoiaʻiʻo, hiki i nā papaʻai vegan ke pale aku i nā kūpilikiʻi e like me ke kaumaha hope, ka lawe ʻana i ka ʻāpana C, a me ka make ʻana o ka makuahine a pēpē paha.

Eia nō naʻe, hiki i nā papaʻai vegan i hoʻolālā maikaʻi ʻole ʻia ke hoʻonui i kou makaʻu i nā hemahema o ka momona, a me ka hānau mua ʻana, ke kaumaha o ka hānau ʻana, a me ka ulu kūpono ʻole o kāu pēpē.

No laila, ke ukali nei i ka papa ʻai vegan ʻoiai hāpai e koi ana i ka hoʻolālā pono. I mea e ʻike ai i kāu mau mea pono pono pono ʻole, e noʻonoʻo e nīnau i kahi dietitian nāna i loea i nā papa mea kanu.