Nā Hewa 12 e Hōʻalo i kahi Mea Mea Vegetarian a Vegan Diet paha

Anter

• 1. Ke manaʻo nei ʻoi aku ke olakino o nā huahana Veganarian a Vegetarian paha
• 2. ʻAʻole lawa ka wikamina B12
• 3. Ke pani nei i ka ʻiʻo me ka tī
• 4. Heʻuʻuku nā Calories
• 5. ʻAʻole inu i ka wai lawa
• 6. Ke poina e pili ana i ka hao
• 7. ʻAʻole lawa ka ʻai ʻana i nā meaʻai āpau
• 8. Kaʻai ʻana i kahi papaʻai haʻahaʻa i ka puna
• 9. Ke hoʻowahāwahā nei i ka mea nui o ka hoʻolālā ʻana o ka meaʻai
• 10. ʻAi ʻole i ka ʻai pono o ke kumuʻiʻo
• 11. ʻAʻole lawa ka loaʻa ʻana o ka Omega-3 Fatty Acids
• 12. ʻO ka ʻai ʻana i nā kāpena hoʻomaʻemaʻe he nui loa
• Ka Laina Lalo

Hiki i kahi mea ʻai vegetarian a i ʻole mea ʻai vegan ke hāʻawi i nā pono olakino he nui.

Ua pili kēia mau papaʻai me ka pohō kaumaha, ʻoi aku ka maikaʻi o ke kahe ʻana o ke kō, kahi hoʻemi o ka maʻi puʻuwai a me kahi haʻahaʻa o kekahi ʻano maʻi ʻaʻai.

Eia nō naʻe, he mea paʻakikī ke mālama i kahi papaʻai vegetarian āpau e hāʻawi i nā meaʻai āpau āu e pono ai.

Hōʻike kēia ʻatikala i kekahi o nā kuhi hewa maʻamau a ka poʻe e hana ai i ka meaʻai vegan a i ʻole nā ​​mea ʻai, a pehea e hōʻalo ai iā lākou.

1. Ke manaʻo nei ʻoi aku ke olakino o nā huahana Veganarian a Vegetarian paha

Minamina, ʻoiai ke kapa ʻia ʻana o kahi huahana meaʻai he "vegetarian" a i ʻole "vegan" ʻaʻole ia he kumu ʻoi aku ke olakino ma mua o ke koho maʻamau.

ʻO kahi laʻana, he waiū kaulana ka waiū ʻalemona, mea kanu pinepine i nā mea kanu i nā mea kanu vegan.

Eia nō naʻe, ʻoiai e haʻahaʻa ka waiū ʻalemona i nā calori a hoʻonui ʻia me kekahi mau huaora a me nā minelala nui, ʻaʻole ia he olakino ma mua o ka waiū o ka bipi.

ʻO kahi laʻana, ʻo 1 cup (240 ml) o ka waiū o ka bipi momona momona he 8 gram o ka protein, ʻoiai ka nui o ka waiū ʻalemona unsweetened i loaʻa wale iā 1 gram (5, 6).

Hiki ke kiʻekiʻe ka waiū ʻalemona momona i ka kō i hoʻohui ʻia, me 16 mau kō o ke kō i 1 wale nō kīʻaha (7).

ʻO nā huahana mea ʻai ʻē aʻe, e like me ka soy-based veggie burger, nuggets a me nā meaʻai ʻē aʻe, hana pinepine ʻia me ka papa inoa lōʻihi o nā mea hana hoʻopunipuni. No laila ʻaʻole lākou i ʻoi aku ke olakino ma mua o nā meaʻai ʻē aʻe ʻole i mālama ʻia.

ʻOiai he vegetarian, kiʻekiʻe pinepine kēia mau huahana i nā calorie, akā nele i ka protein, ka fiber a me nā mea pono e pono ai no ka ʻai kaulike.

ʻOiai e hōʻoluʻolu kēia mau huahana i kāu hoʻololi i kahi papaʻai vegan a mea ʻai paha, ʻoi aku ka maikaʻi o ka hoʻopau ʻana iā lākou i ka hoʻohaʻahaʻa me ka papaʻai momona i ka momona, nā meaʻai āpau.

Hōʻuluʻulu Manaʻo: Hoʻohana pinepine ʻia nā meaʻai he nui e like me nā mea ʻai a mea ʻai a mea ʻai paha, kiʻekiʻe i kō kō a i ʻole nele i nā mea momona. Inā hoʻokomo ʻoe i kēia huahana i kāu papaʻai, ʻai wale lākou i ka hoʻohaʻahaʻa.

2. ʻAʻole lawa ka wikamina B12

Pāʻani ka Vitamin B12 i nā hana koʻikoʻi i ke kino. He mea nui ia i ka hana ʻana i nā hunaola ʻulaʻula a me DNA, i waena o nā kaʻina hana ʻē aʻe ().

Minamina, ʻo nā kumu nui o ka wikamina B12 nā huahana holoholona, ​​e like me ka ʻiʻo, nā moa, nā ʻio, nā hua manu a me nā huahana waiū.

No kēia kumu, hoʻonui ka poʻe vegetarian i ka hemahema o ka vitamina B12 ().

Hiki i ka hemahema ʻo Vitamin B12 ke hana i ka luhi, nā pilikia hoʻomanaʻo a me ka helu. Hiki iā ia ke alakaʻi i ka anemia megaloblastic, kahi ʻano i hoʻokumu ʻia ma ka loaʻa ʻana o kahi haʻahaʻa o nā hunaola ʻulaʻula ().

Minamina, hiki i kahi kiʻekiʻe o ka folate ke uhi maka i ka hemahema o ka wikamina B12, hūnā i nā ʻōuli a hiki i ka wā e lilo ai ka ʻino i mea ʻole.

Eia nō naʻe, loaʻa nā meaʻai a me nā mea hoʻopihapiha i hiki ke kōkua i ka poʻe vegetarians e hālāwai me kā lākou mau huaʻai B12 pono.

Ma waho o nā huahana holoholona, ​​nā meaʻai paʻa a me kekahi mau ʻano limu ʻai i loko pū kekahi me ka wikamina B12 (,).

Pono nā Vegetarians e nānā pono i kā lākou lawe ʻana i ka wikamina B12 a noʻonoʻo e lawe i nā mea hoʻopihapiha inā ʻaʻole hoʻokō ʻia kā lākou mau pono ma o kaʻai wale nō.

Hōʻuluʻulu Manaʻo: ʻOi aku ka makaʻu o ka Vegetarians a me nā vegans i ka hemahema o ka wikamina B12, no laila e ʻike pono e ʻai ʻoe i nā meaʻai paʻa a i ʻole nā ​​B12 supplement.

3. Ke pani nei i ka ʻiʻo me ka tī

ʻO kekahi o nā ala maʻalahi e hana kokoke i nā meaʻai meaʻai āpau ke lawe i waho i kaʻiʻo a hoʻololi iā ia me ka tī. Ke hiki mai i kahi ʻono, hana maikaʻi ka swap no nā sandwiches, salads, pasta a me nā ipu ʻē aʻe he nui.

Eia nō naʻe, ʻoiai ʻo ka tīhi ka nui o nā protein, nā wikamina a me nā minelala, ʻaʻole ia e pani i ka nui o nā huaora i loaʻa i kaʻiʻo.

Hoʻokahi auneke (28 gram) o ka pipi, no ka laʻana, loaʻa ʻehā mau manawa i ka nui o ka hao a pāpālua i ka zinc i loaʻa i hoʻokahi auneke o ka tī cheddar (14, 15).

Loaʻa ka Cheese i nā protein a ʻoi aku ka nui o nā calorie ma mua o kaʻiʻo.

ʻO ka ʻoiaʻiʻo, ʻuneke-no-ʻauneke, loaʻa ka tī wale ma kahi o 80% o ka protein i loaʻa i ka moa, akā aneane 2.5 mau manawa o nā calories (15, 16).

Ma kahi o ka hoʻololi wale ʻana i ka ʻi me ka tī, pono ʻoe e hoʻopili i nā ʻano mea kanu mea kanu i kāu papaʻai e kū i kāu mau pono pono.

ʻO Chickpeas, quinoa, tempeh, lentils, beans a me nā nati nā koho maikaʻi loa āpau e kōkua e hoʻopuni i kahi papaʻai meaʻai.

Hōʻuluʻulu Manaʻo: Ma kahi o ke kuapo wale ʻana i ka ʻi me ka tī, e hōʻoia e hoʻopili pū i nā ʻano mea kanu o nā mea kanu i kāu papaʻai e hāʻawi i nā meaola nui.

4. Heʻuʻuku nā Calories

Nui nā meaʻai a me nā pūʻulu meaʻai i nā palena palena ʻole no nā vegans a me nā vegetarians, kahi hiki ke lilo i mea paʻakikī no lākou e hoʻokō i kā lākou pono calorie.

ʻO ka ʻoiaʻiʻo, ʻai ka poʻe vegans a me nā mea ʻai mea ʻai i nā calorie liʻiliʻi ma mua o ka poʻe e ʻai i ka ʻiʻo a me nā mea kanu.

Hoʻohālikelike kahi noiʻi i ka maikaʻi o ka meaʻai o ka 1,475 papaʻai, e like me nā mea ʻai, nā mea ʻai, nā mea ʻai i ʻai i ka iʻa, ka poʻe i ʻai i ka ʻiʻo a me nā mea kanu a me ka poʻe i ʻai i kaʻiʻo i hoʻokahi manawa wale nō i ka pule.

Loaʻa i ka Vegans ka calorie haʻahaʻa haʻahaʻa ma waena o nā pūʻulu āpau, e ʻai ana he 600 mau kalori ma mua o ka poʻe i ʻai i ka ʻiʻo a me nā mea kanu.

ʻOi aku ka nui o ka nui o ka nui o ka calorie o Vegetarians ma mua o nā vegans, akā ua hoʻopau ʻoi aku i ka 263 mau calori ma mua o ka poʻe i ʻai i ka ʻiʻo a me nā mea kanu ().

ʻO ka Calories ke kumu nui o ka ikehu no ke kino, a pono i kou kino i kahi nui e hana. Hiki i ke kaohi ʻana i nā calorie ke alakaʻi i nā hopena maikaʻi ʻole, e like me nā hemahema o ka nutrient, ka luhi a me ka metabolism lohi (,,).

Hōʻuluʻulu Manaʻo: Loaʻa i ka Vegans a me nā vegetarians kahi loaʻa o ka calorie haʻahaʻa ma mua o ka poʻe e ʻai i kaʻiʻo a me nā mea kanu. Inā ʻoe e ukali nei i kekahi o kēia mau papaʻaina, e ʻike pono ke hālāwai nei ʻoe me kāu mau pono calorie.

5. ʻAʻole inu i ka wai lawa

ʻO ka inu ʻana i ka wai lawa he mea nui ia no kēlā me kēia, akā he mea nui paha ia no ka poʻe e ʻai nui i nā fiber, e like me nā mea ʻai a me nā mea ʻona.

ʻOi aku ka nui o ka ʻai o nā mea Vegetarians, ʻoiai ʻo nā legume momona-momona, nā mea kanu a me nā kīʻaha holoʻokoʻa i nā meaʻai i ka meaʻai vegetarian olakino.

Ua ʻike ʻia kahi noiʻi e ʻai ka poʻe e ʻai i ka ʻiʻo a me nā mea kanu ma kahi o 27 gram o ka fiber i kēlā lā i kēia lā, ʻoiai ʻo nā vegan a me nā mea ʻai e ʻai e pili ana i ka 41 gram a me 34 gram.

ʻO ka inu ʻana i ka wai me ka fiber he mea nui ia no ka mea hiki ke kōkua i ka neʻe o ka fiber ma o ka digestive tract a pale i nā pilikia e like me ka gas, bloating a me ka constipation.

He mea nui kaʻai ʻana i ka fiber no ke olakino, a ua hoʻopili ʻia i ka hoʻemi ʻia ʻana o nā maʻi puʻuwai, ka hahau, ka maʻi kō a me ka momona ().

Paipai nā lula o kēia manawa i nā wahine e ʻai ma ka liʻiliʻi he 25 mau huna o ka puluniu i kēlā me kēia lā, a hoʻopau nā kāne i ka liʻiliʻi 38 gram ().

E hōʻoia i ka inu ʻana i ka wai, inu i ka wā make wai ʻoe, a hohola i kāu lawe wai i loko o ka lā e noho hydrated.

Hōʻuluʻulu Manaʻo: ʻAi pinepine nā mea ʻona a me nā mea ʻai i nā olonā he nui. Hiki i ka inu ʻana i ka wai lawa ke pale aku i nā pilikia o ka digestive e pili ana me ka hoʻonui ʻana o ka lawe fiber, e like me ka gas, bloating a me ka constipation.

6. Ke poina e pili ana i ka hao

ʻO kaʻiʻo kahi kumu maikaʻi o nā vitamina a me nā minelala nui, e like me ka hao.

ʻO kahi laʻana, hāʻawi kahi 3-auneke (85-gram) o ka pipi i ka lepo i 14% o ka hao e pono ai no ka lā holoʻokoʻa (14).

Eia kekahi, he hao hao ka meʻa, kahi ʻano hao e hiki ai i kou kino ke komo maʻalahi.

Loaʻa i nā kumu mea kanu o ka hao ka hao non-heme, kahi e hiki ʻole ai i kou kino ke komo maʻalahi. Aia ka hao non-heme i loko o nā ʻano huaʻai, nā mea kanu, nā palaoa a me nā pī ().

Ma muli o kēia, ʻoi aku ka nui o ka makaʻu o nā mea vegetarian i ka hoʻomohala ʻana i ka anemia hemahema o ka hao, kahi ʻano i lawa ʻole ai nā kokoʻulaʻula i ke kino. Pākuʻi ʻia nā ʻōuli me ka luhi, ka pōkole o ka hanu a me ka poni ().

Eia nō naʻe, ʻo kahi papaʻai vegetarian i hoʻolālā maikaʻi ʻia i hoʻopiha ʻia me nā meaʻai mea kanu waiwai hao hiki ke hoʻokō i kāu mau pono i kēlā me kēia lā.

Inā ʻoe he mea ʻai a mea ʻai paha, e hoʻomaopopo pono e hoʻopau i nā kumu hao maikaʻi, e like me ka lihi, nā pī, nā palaʻai paʻa, nā hua, nā hua, nā ʻoka a me nā lau lau.

Hoʻohui ʻia, ʻo ka hoʻopili ʻana i nā meaʻai momona me nā meaʻai kiʻekiʻe i ka wikamina C hiki ke hoʻonui i ka omo ʻana i ka hao non-heme ().

Loaʻa ka wikamina C i ka hapa nui o nā huaʻai a me nā mea kanu, no laila me ka ʻaoʻao ʻaoʻao mea kanu, ka saladi a i ʻole ka ʻāpana o nā hua me kāu mau meaʻai ke kōkua i ka hoʻonui ʻana i ka lawe hao.

Hōʻuluʻulu Manaʻo: Loaʻa i nā meaʻai mea kanu nā mea hao ʻole heme, kahi e hiki ʻole ai i ke kino ke omo a me ka hao heme i loaʻa i kaʻiʻo. Pono nā mea Vegetarian e hoʻopili i nā meaʻai waiwai hao i ka papaʻai a hoʻopili iā lākou me ka huaora C e hoʻonui ai i ka lawe.

7. ʻAʻole lawa ka ʻai ʻana i nā meaʻai āpau

ʻOiai no ka mea ʻaʻohe mea ʻai a huahana vegan ka manaʻo maikaʻi iā ʻoe.

Nui nā meaʻai i hoʻoponopono ʻia i loaʻa ma ka hale kūʻai ʻaʻohe manu a me nā huahana holoholona.Eia nō naʻe, hāʻawi lākou i nā mea liʻiliʻi i kāu papaʻai.

Ma kahi o ka ʻai ʻana i kēia mau mea, e hoʻohana i kāu papaʻai vegetarian ma ke ʻano he manawa kūpono e hōʻemi i kou ʻai ʻana i nā meaʻai i hana ʻia a hoʻonui i kāu lawe ʻana i ka momona-momona, nā meaʻai āpau, e like me nā huaʻai, nā mea kanu a me nā hua nui.

ʻO ka hoʻonui ʻana i kāu lawe ʻana i kēia mau meaʻai e kōkua iā ʻoe e loaʻa nā huaora waiwai, nā minelala, a me nā antioxidant āu e pono ai e pale i nā hemahema o ka momona.

ʻO ka ʻai ʻana i nā meaʻai āpau ma mua o nā meaʻai i hana ʻia e hāʻawi iā ʻoe i nā pono ʻē aʻe, e like me ka hoʻonui ʻana i ka metabolism.

Ua ana ʻia kahi ana i ka metabolism o 17 mau mea komo ma hope o kā lākou ʻai ʻana i ka pāʻina i hana ʻia me nā meaʻai a i ʻole nā ​​meaʻai holoʻokoʻa.

Ua like like ka piha o nā hui ʻelua ma hope o ka pāʻina, akā ʻo ka hui i ʻai i nā meaʻai āpau ua puhi lākou i ka pālua o nā calorie ma hope o kā lākou pāʻina ma mua o ka hui i ʻai i nā meaʻai i hoʻoponopono ʻia ().

E hoʻomaka me ka hoʻopili ʻana i nā meaʻai āpau i kāu papaʻai, e kuapo i nā hua i hoʻomaʻemaʻe ʻia no nā kīlaʻi holoʻokoʻa, a e kaupalena i ka nui o nā meaʻai i hana ʻia a maʻalahi hoʻi e ʻai ai.

Hoʻohui ʻia, e hoʻāʻo e hoʻohui i nā mea ʻai a me nā hua i kāu mau meaʻai a me nā meaʻai māmā a puni ka lā.

Hōʻuluʻulu Manaʻo: Pono e ʻai ka meaʻai i nā mea kanu Vegetarian i nā meaʻai āpau, e like me nā huaʻai, nā mea ʻai a me nā hua holoʻokoʻa. E kōkua lākou iā ʻoe e hoʻonui i ka momona a me ka hoʻolauna i ka papaʻai kaulike.

8. Kaʻai ʻana i kahi papaʻai haʻahaʻa i ka puna

He mea nui ka aila i kou kino e pono ai e hoʻomau i kou mau iwi a me nā niho, kōkua i kou mau mākala e hana pono a kākoʻo i ka hana o kāu ʻōnaehana ʻōnaehana ().

Hiki i kahi hemahema calcium ke alakaʻi i ka osteoporosis, kahi ʻano e hoʻonāwaliwali ai i nā iwi porous a hoʻonui i ka makaʻi o nā haʻi iwi ().

ʻOiai loaʻa ke kōpaʻa i nā ʻano meaʻai like ʻole, ʻo ke kumu waiū momona i ʻike nui ʻia.

ʻO ka poʻe ʻai ʻole i ka waiū e nānā pono i kā lākou lawe ʻana i ka calcium a hoʻokomo pū i nā meaʻai calcium ʻē aʻe i kā lākou papaʻai.

ʻO nā mea kanu kanu waiwai kalipona me kale, greens collard, broccoli, bok choy, almonds, figs a me nā ʻalani. Hiki i nā meaʻai paʻa ke lilo i kumu maikaʻi o ka puna.

Hiki iā ʻoe ke kiʻi i nā puna a pau āu e makemake ai ma ka hoʻopili ʻana i kekahi mau wahi o kēia mau meaʻai i kāu mau meaʻai a me nā meaʻai māmā i ka lā holoʻokoʻa.

Hōʻuluʻulu Manaʻo: ʻO ka poʻe e ʻai ʻole i ka waiū a i ʻole nā ​​huahana waiū e pono e hoʻopau i nā meaʻai momona-momona e kū pono i ko lākou mau pono calcium.

9. Ke hoʻowahāwahā nei i ka mea nui o ka hoʻolālā ʻana o ka meaʻai

Inā ʻoe e kuke ana i ka home a i ʻole ka pāʻina ʻana i waho, pono i ka ʻai ʻana i ka mea ʻai a mea ʻai paha i kekahi hoʻolālā hou aʻe.

ʻOi aku ka maikaʻi o nā hoʻolālā ʻai inā ʻoe e loli nei i kēia manawa i kāu papaʻai i mea vegetarian a vegan paha.

Hiki iā lākou ke kōkua e hōʻoluʻolu i kāu hoʻololi a maʻalahi e mālama i ka papaʻai kaulike a me ka momona.

Ke ʻai ana ʻoe a huakaʻi paha, lilo ka mea nui i mea hoʻolālā papa mua.

Hāʻawi kekahi mau hale ʻaina i nā koho palena palena no nā mea ʻai, no laila ke nānā nei i ka papa kuhikuhi ma mua hiki ke kōkua iā ʻoe e hoʻoholo pono a koho i nā koho momona loa i loaʻa.

Hoʻohui ʻia, e maʻa i ka ʻimi ʻana i kahi mau mea ʻai lau nahele i kēlā me kēia pule a kuke iā lākou iho.

Hōʻuluʻulu Manaʻo: ʻO ka hoʻolālā ʻana i nā pāʻina ma mua o ka manawa a me ka ʻike ʻana i kāu mau koho inā ʻai i waho e hiki ke hōʻoia iā ʻoe e mālama i kahi papaʻai like a kaulike hoʻi.

10. ʻAi ʻole i ka ʻai pono o ke kumuʻiʻo

ʻO ka protein kahi mea pono o ka papaʻai. Hoʻohana kou kino iā ia e kōkua i ke kūkulu kino, hana i nā enzymes a hana i nā homone.

Hōʻike nā noiʻi e hiki i ka ʻai ʻana i ka protein ke hoʻolauna i nā manaʻo o ka piha, hoʻonui i ka nui o nā mākala a hoʻemi i ka ʻiʻini (,,).

Hōʻike nā ʻōlelo kū nei i nā mākua e ʻai ma ka liʻiliʻi o 0.8 mau huna o ka protein i kēlā me kēia lā no kēlā me kēia 2.2 paona (1 kg) o ke kaumaha o ke kino ().

ʻO kahi laʻana, pono i kahi kanaka 154 lbs (70 kg) ma kahi o 56 gram o ka protein i kēlā me kēia lā.

Inā ʻoe e ʻai nei i nā meaʻai holoholona, ​​ʻike maʻalahi paha ʻoe e hoʻokō i kēia koi.

ʻO kahi 3-auneke (85-gram) e lawelawe ana i ka salemona he 19 gram o ka protein, ʻoiai ka nui like o ka moa i hoʻomoʻa ʻia e hāʻawi i 27 gram (33, 16).

Ma ka ʻaoʻao ʻē aʻe, inā ʻoe e ukali nei i ka papaʻai vegetarian, pono paha ʻoe e hoʻoikaika i ka noʻonoʻo pono e ʻai i nā meaʻai protein kiʻekiʻe e kōkua iā ʻoe e hoʻokō i kāu mau koi protein.

Nui nā meaʻai mea kanu i loaʻa ka nui o nā protein i kūlike i ka nui āu e ʻike ai i kaʻiʻo. ʻO kahi laʻana, 1 kīʻaha (198 gram) o ka lihi lihi i kuke ʻia i loko o 18 gram o ka protein (34).

Hiki i nā pīni, nā lihi, nā nati, nā nati, nā tofu a me nā tempe ke hoʻopau i kāu protein i kēlā me kēia lā.

E hoʻāʻo e hoʻohui i hoʻokahi a ʻelua paha o kēia mau meaʻai i kēlā me kēia pāʻina e hōʻoia i ka lawa ʻana o ka protein.

Hōʻuluʻulu Manaʻo: Pono e noʻonoʻo ka Vegetarians i ka lawe ʻana o ka protein a hoʻokomo i hoʻokahi a ʻelua mau lawelawe o nā mea kanu mea kanu protein kiʻekiʻe me kēlā me kēia pāʻina.

11. ʻAʻole lawa ka loaʻa ʻana o ka Omega-3 Fatty Acids

ʻO ka Omega-3 fatty acid kahi mea pono o ka papaʻai.

Ua hōʻike ʻia lākou e hoʻemi i nā triglycerides koko, e hoʻoliʻiliʻi i ka mumū a pale aku i ka dementia (,,).

ʻO ka iʻa momona a me ka aila iʻa nā kumu waiwai maʻamau o ka omega-3 fatty acid.

Loaʻa iā lākou ka acidosa docosahexaenoic (DHA) a me ka eicosapentaenoic acid (EPA), nā ʻano ʻelua o nā omega-3 fatty acid i hōʻike ʻia he mea maikaʻi loa.

Ma ka ʻaoʻao ʻē aʻe, loaʻa nā meaʻai mea kanu i ka alpha-linolenic acid (ALA), kahi ʻano o ka omega-3 fatty acid e pono ai e hoʻololi i kou kino i DHA a me EPA e hoʻohana ai ().

Minamina, hiki i kou kino ke hoʻololi wale ma kahi o 5% o ALA i EPA a emi ma lalo o 0.5% i DHA ().

E hālāwai me kāu mau pono omega-3 ʻoiai e ukali nei i ka papaʻai mea ʻai, ʻai i ka nui maikaʻi o nā meaʻai momona ALA a i ʻole e noʻonoʻo e lawe i kahi kōpena omega-3 mea kanu e like me ka ʻaila algal.

ʻO nā meaʻai kiʻekiʻe loa i ka ALA omega-3 fatty acid e komo pū me nā hua chia, nā wōnati, nā hua hemp, nā flaxseeds, nā ʻōpuʻu Brussels a me ka aila perilla.

Me ka hoʻokomo ʻana i kahi mau meaʻai o kēia mau meaʻai i kāu papaʻai i kēlā me kēia lā hiki ke kōkua maʻalahi iā ʻoe e hālāwai me kāu pono ʻo ka omega-3 fatty acid.

Hōʻuluʻulu Manaʻo: Aia i loko o nā mea kanu nā mea kanu nā ALA, kahi ʻano o ka omega-3 fatty acid i hiki i kou kino ke hoʻohana i nā mea liʻiliʻi. Pono nā mea Vegetarians e hoʻopau i kahi nui maikaʻi o nā meaʻai momona ALA, a i ʻole hoʻohana i kahi waihona mea kanu.

12. ʻO ka ʻai ʻana i nā kāpena hoʻomaʻemaʻe he nui loa

Hāʻule ka nui o nā mea ʻai i loko o ka pahele o ke kuapo ʻana i ka ʻiʻo me nā kini kāwili ʻia.

Minamina, ʻo ka pasta, ka berena, nā ʻeke, nā pōpō a me nā mea pahū e hoʻopau pinepine ʻia ma ke ʻano he meaʻai nui i ka papaʻai vegetarian maikaʻi ʻole.

I ka wā o ka hana ʻana, wehe ʻia nā hua i hoʻomaʻemaʻe ʻia o ka puluniu maikaʻi i loaʻa i nā hua āpau.

Kōkua ka fiber i ka maʻi maʻi mau, mālama iā ʻoe i ka piha a lohi i ka lawe ʻana o ke kō e mālama i nā pae kō kō (().

Hoʻopili ʻia kahi kiʻekiʻe o nā kāpena i hoʻomaʻemaʻe ʻia i ka nui o ka pilikia o ka maʻi kō, a me ka hoʻonui ʻana o ka momona o ka ʻōpū (,).

I mea e hoʻonui ai i nā meaʻai i kāu papaʻai, hoʻololi i nā hua i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, pasta a me ka laiki keʻokeʻo no nā kīʻaha piha e like me ka quinoa, nā ʻoka, ka laiki ʻeleʻele a me ka palaoa.

Hoʻohui hou, e ʻike pono ke hoʻopili nei ʻoe i kēlā mau hua āpau me ka nui o nā huaʻai, nā mea kanu a me nā legume e mālama pono ai i kāu papaʻai.

Hōʻuluʻulu Manaʻo: Ma kahi o ke kuapo ʻana i ka ʻiʻo me ka nui o nā ʻākia i hoʻomaʻemaʻe ʻia, pono e hoʻopau nā mea ʻai i nā mea kanu āpau ma ke ʻāpana o kahi papaʻai olakino.

Ka Laina Lalo

Hiki i ke kaulike vegan a i ʻole nā ​​mea ʻai vegetarian ke olakino a momona loa.

Eia nō naʻe, hiki i kēia mau papaʻai ke alakaʻi i ka hemahema o nā meaola a me nā pilikia olakino hiki ke mālama ʻole ʻia.

Inā hoʻomaka ʻoe e ʻai i kēia ala, nānā i kēia ʻatikala.

No ka hoʻokō ʻana i kahi papa ʻai vegan a i ʻole mea ʻai mea ʻai, ʻai wale i ka nui o nā meaʻai āpau a e ʻike pono ʻoe e ʻai mau nei i kekahi mau mea pono kī.