He aha ia mea he vegan a pehea e ʻai ai
Anter
- He aha ka ʻokoʻa ma waena o ka vegan a me ka mea ʻai?
- Nā pōmaikaʻi a me nā maikaʻi ʻole o veganism
- He aha e ʻai ai
- He aha e hōʻalo ai
- Papa kuhikuhi papaʻai Vegan
ʻO Veganism kahi neʻe e manaʻo e hāpai i ka hoʻokuʻu o nā holoholona, a me ka hoʻomaikaʻi ʻana i kā lākou mau pono a me ke ola. No laila, ʻo ka poʻe e pili ana i kēia neʻe ʻaʻole wale kahi papaʻai vegetarian koʻikoʻi, akā ʻaʻole hoʻohana i kekahi huahana e pili ana i nā holoholona.
ʻO nā mea kanu maʻamau nā kaohi e pili ana i nā lole, nā leʻaleʻa, nā mea hoʻonani a me nā meaʻai holoholona. ʻOiai he papaʻai kapu ia, he mea nui e ʻimi ka vegan i ke alakaʻi mai kahi mea hānai e hōʻike ʻia ka papaʻai kūpono a hoʻokō ʻia nā pono pono a pau.
He aha ka ʻokoʻa ma waena o ka vegan a me ka mea ʻai?
ʻO Veganism kahi ala o ke ola, ʻaʻole pili i nā huahana o nā holoholona. ʻO ka Vegetarianism, ma ka ʻaoʻao ʻē aʻe, pili pinepine i ka ʻai ʻana o nā meaʻai ʻaʻole nā holoholona a hiki ke hoʻokaʻawale ʻia i:
- Ovolactovegetarians: ʻo ia ka poʻe ʻai ʻole i ka ʻiʻo;
- ʻO Lactovegetarians: me ka hoʻohui i kaʻiʻo ʻaʻole lākou e ʻai i nā hua manu;
- ʻO nā vegetarian ikaika: mai hoʻopau i kaʻiʻo, hua, ka waiū a me nā huahana waiū;
- ʻO Vegan: i ka hoʻohui ʻana i ka ʻai ʻole ʻana i nā huahana o nā kumu holoholona, ʻaʻole lākou e hoʻohana i kekahi huahana i hoʻāʻo ʻia i nā holoholona a i loaʻa mai paha iā lākou, e like me ka hulu hipa, ka ʻili a i ʻole ke siliki, no ka laʻana.
No laila, he vegetarians koʻikoʻi nā vegans āpau, akā ʻaʻole ka vegetarian ikaika āpau he vegans, no ka mea hiki iā lākou ke hoʻohana i nā huahana holoholona, e like me kekahi cosmetics. E aʻo hou aʻe e pili ana i nā ʻokoʻa ma waena o nā ʻano vegetarianism.
Nā pōmaikaʻi a me nā maikaʻi ʻole o veganism
Ua hōʻike ʻia kekahi mau noiʻi e hoʻopili ʻia kahi papaʻai vegetarian koʻikoʻi me nā haʻahaʻa haʻahaʻa o ka momona a me nā pilikia o ka maʻi puʻuwai, e like me atherosclerosis. Eia hou, kuleana ke veganism no ka hāpai ʻana i ka pono o nā holoholona, mālama i ke ola a me ka hakakā ʻana i ka hoʻohana ʻana o nā holoholona i mea e hana ai i nā mea a me nā huahana no ka ʻai.
ʻOiai ʻo ka poʻe vegans e ukali i ka papaʻai momona i nā huʻohuhu, omega-6, puluniu, folic acid, magnesium a me ka wikamina C a me E, aia nō paha kahi hemahema o nā wikamina B, omega-3 a me nā kumuwaiwai protein kiʻekiʻe, e hoʻopilikia paha i ka hana o kekahi mau hana o ka meaola. No ka hoʻolako ʻana i kēia mau hemahema, hiki ke hoʻohana ʻia i ka aila flaxseed ma ke ʻano he kumu o ka omega-3 a lawelawe ʻia me nā mea kōkua o ka wikamina B12, i hiki ke kuhikuhi ʻia e ke kauka a me ka mea hānai. I mea e hoʻonui ai i ka protein, pono ia e hoʻokomo i nā meaʻai e like me ka quinoa, ka tofu, nā pīpī a me nā lau i ka papaʻai.
He mea nui e hana ʻia ka papaʻai vegetarian koʻikoʻi ma lalo o ke alakaʻi a kahi mea hānai no ka mea e hoʻokō ʻia nā pono āpau āpau, e pale ana i ka anemia, atrophy o nā mākala a me nā meaola, nele i ka ikehu a me ka osteoporosis, no ka laʻana.
He aha e ʻai ai
ʻO kaʻai vegan ka mea maʻa mau i nā mea kanu, nā legum, nā cereal, nā huaʻai a me nā fiber, a komo pū paha i nā meaʻai e like me:
- Nā hua a pau: raiki, palaoa, kulina, amaranth;
- Legume: nā pīni, nā pīpī, nā mea kanu, nā pī, nā pī;
- Nā kūmole a me nā aʻa: ʻUala Pelekane, ʻuala baroa, ʻuala, uala, uala;
- ʻAha.;
- Hua;
- Nā mea kanu a me nā greens;
- Nā hua e like me chia, flaxseed, sesame, quinoa, ʻumeke a me sunflower;
- ʻAila ʻAila e like me nā kīnani, nā ʻalemona, nā walnuts, nā hazelnut;
- Nā kūpuna soya: tofu, tempeh, soy protein, miso;
- ʻO haʻi ʻē aʻe: seitan, tahini, waiū waiū, ʻaila ʻoliva, aila niu.
Hiki nō hoʻi ke hana i nā dumplings, hamburgers a me nā hoʻomākaukau ʻē aʻe e hoʻohana ana i nā meaʻai holoholona wale nō, e like me ka bean a i ʻole ka lentil hamburgers, no ka laʻana.
He aha e hōʻalo ai
I ka papa ʻai vegan, pono e hōʻalo ʻia nā ʻano meaʻai like ʻole o ka holoholona, e like me:
- ʻO kaʻiʻo i ka laulā, moa, iʻa a me nā iʻa;
- Nā huahana waiū a me ka waiū, e like me nā tīhi, ka yogurt, ka curd a me ka waiūpaka;
- Komo i loko e like me ka sausage, sausage, ham, bologna, turkey breast, salami;
- Nā momona momona o ka holoholona: ka bata, ka ʻai, ka puaʻa;
- Mele a me nā huahana meli;
- Nā huahana gelatine a me collagen.
Ma waho o ka ʻai ʻole ʻana i ka ʻiʻo a me nā meaʻai i loaʻa i nā holoholona, ʻaʻole ʻai pū nā vegans i nā huahana ʻē aʻe i loaʻa kahi kumu o nā holoholona, e like me nā shampoos, nā kopa, nā mea hoʻonaninani, nā moisturizer, gelatin a me nā lole silika, no ka laʻana.
Papa kuhikuhi papaʻai Vegan
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 mau lā no nā mea vegan:
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 1 kīʻaha ʻalemona inu + 3 toast piha me ka tahini | ʻoluʻolu hua me ka waiū niu + 1 kolā o ka sopa flaxseed | 1 ʻoloka soy + 2 ʻāpana o ka berena palaoa āpau me ka tofu |
| Mea ʻai kakahiaka | 1 maiʻa me 1 col o ka waiūpaka pīpaka | 10 mau hua cashew + 1 ʻāpala | 1 aniani o ka wai ʻōmaʻomaʻo me ka flaxseed |
| Pāʻina awakea | tofu + laiki hihiu + huamata saladi i kālua ʻia i ka aila ʻoliva | wholegrain pasta me ka meaʻai soy, nā mea kanu a me ka mea kōmato | lentil burger + quinoa + salakeke maka me ka vīnega a me ka aila ʻoliva |
| Mea ʻai ahiahi | 2 kolā o ka sop hua hua maloʻo | ʻO 1 / avocado i hoʻowali ʻia me ka aila, ka paʻakai, ka pepa a me nā lāʻau kāloti | mānoanoa maiʻa me ka waiū niu |
He mea nui e hoʻomanaʻo i ka pono o ka vegans i ka papaʻai i kuhikuhi ʻia e kahi nutrististist, no ka mea, ʻokoʻa ka pono o ka nutritional e like me ka makahiki, ke kāne a me nā kūlana olakino.
No nā ʻōlelo aʻoaʻo hou aʻe, e nānā i loko o kēia wikiō i ka mea maʻamau a ka vegetarian i ʻai ʻole ai.
Nā Mauna
Kōkua ʻo Tucumã e hoʻohaʻahaʻa i ke kōkōkō a hakakā i ka maʻi kō
