ʻO ka Meaʻai Mea Vegetarian: Kahi Alakaʻi a ka Mea Hoʻomaka Mea Hoʻomaka

Anter

• He aha ka papaʻai mea ʻai?
• Nā Pōmaikaʻi Ola
• Hiki ke hoʻonui i ka pohō kaumaha
• Hiki ke hōʻemi i ka maʻi ʻaʻai
• Hiki ke hoʻopaʻa i ke kō kō
• Paipai i ke olakino puʻuwai
• Nā Downsides kūpono
• Nā Mea ʻai e ʻAi ai
• Nā Mea ʻAi e Hōʻalo
• Hoʻolālā Meaʻai Laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Ka Laina Lalo

Ua loaʻa ka laulaha kaulana o ka papaʻai vegetarian i nā makahiki i hala iho nei.

Kuhi kekahi mau noiʻi i ka helu ʻana o nā mea ʻai mea ʻai a hiki i 18% o ka heluna o ka honua (1).

Ma waho o nā pono kūpono a me ke kaiapuni o ka ʻoki ʻana i kaʻiʻo mai kāu papaʻai, hiki i kahi papaʻai vegetarian hoʻolālā maikaʻi ke hōʻemi i kou makaʻi o ka maʻi mau, kākoʻo i ka pohō kaumaha a hoʻomaikaʻi i ka maikaʻi o kāu papaʻai.

Hāʻawi kēia ʻatikala i kahi alakaʻi o ka mea hoʻomaka i ka papaʻai vegetarian, me kahi papa ʻaina meaʻai no hoʻokahi pule.

He aha ka papaʻai mea ʻai?

ʻO ka papaʻai vegetarian e pili ana i ka hōʻole ʻana i ka ʻai i ka iʻa, ka iʻa a me ka moa.

Lawe pinepine ka poʻe i ka papaʻai vegetarian no nā kumu haipule a pilikino paha, a me nā pilikia e pili ana i ka pono, e like me nā kuleana holoholona.

Hoʻoholo kekahi e lilo i mea ʻai no nā kumu kaiapuni, no ka mea, hoʻonui ka hana holoholona i nā kinoea hoʻomehana honua, kōkua i ka hoʻololi i ke aniau a koi i ka nui o ka wai, ka ikehu a me nā kumuwaiwai kūlohelohe (2,).

Nui a hewahewa nā ʻano mea ʻai like ʻole, ʻokoʻa kēlā me kēia mea i kā lākou mau kapu.

ʻO nā ʻano maʻamau nā:

• Kaʻai Lacto-ovo-vegetarian: Hoʻopau i kaʻiʻo, iʻa a me nā moa akā ʻae i nā hua a me nā mea hana waiū.
• Kaʻai Lacto-vegetarian: Hoʻopau i kaʻiʻo, iʻa, moa a me nā hua manu akā ʻae i nā huahana waiū.
• ʻO kaʻai Ovo-vegetarian: Hoʻopau i kaʻiʻo, iʻa, nā moa a me nā huahana waiū akā ʻae i nā hua.
• ʻO kaʻai Pescetarian: Hoʻopau i kaʻiʻo a me ka moa akā ʻae i ka iʻa a i kekahi manawa hua a me nā huahana waiū.
• ʻO kaʻai Vegan: Hoʻopau i ka ʻiʻo, iʻa, manu moa, hua moa a me nā huahana waiū, a me nā huahana i loaʻa i nā holoholona, ​​e like me ka meli.
• Meaʻai maʻalahi: ʻO kahi papaʻai vegetarian ka hapanui e hoʻopili i kaʻiʻo iʻa i kēlā me kēia manawa.

ʻO ka hapa nui o ka poʻe e ukali nei i ka papaʻai vegetarian ʻaʻole lākou e ʻai i ka ʻiʻo, iʻa a i ʻole ka moa. Pili nā ʻano ʻē aʻe i ka hoʻokomo a i ʻole ka waiho ʻana o nā hua, ka waiū a me nā huahana holoholona ʻē aʻe.

Nā Pōmaikaʻi Ola

Pili nā papaʻai mea ʻai me ka nui o nā pono olakino.

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi i ka maikaʻi o ka maikaʻi o ka papaʻai o ka poʻe vegetarians ma mua o nā mea ʻai a me kahi kiʻekiʻe o nā meaola nui e like me ka fiber, vitamona C, vitamini E a me ka magnesium (,).

Hāʻawi kahi papaʻai mea ʻai i kekahi mau mea olakino ʻē aʻe.

Hiki ke hoʻonui i ka pohō kaumaha

Ke hoʻololi nei i kahi papaʻai vegetarian hiki ke lilo i hoʻolālā maikaʻi inā ʻoe e nānā ana e lilo i ka kaumaha.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi loiloi o 12 mau noiʻi i ka poʻe vegetarians, ma ka awelika, i ʻike ʻia he 4.5 mau paona (2 kg) hou o ke kaupaona ma mua o 18 mau pule ma mua o nā mea ʻai ʻole ().

Pēlā nō, ua hōʻike ʻia kahi noiʻi ʻeono mahina i ka poʻe 74 me ka maʻi diabetes ʻano 2 e aneane pālua ka maikaʻi o nā papaʻai vegetarian i ka hoʻēmi ʻana i ke kaumaha o ke kino ma mua o nā papa calorie haʻahaʻa ().

Hoʻohui hou, kahi noiʻi ma kahi o 61,000 mau mākua i hōʻike ʻia i ka loaʻa ʻana o ka index index mass body (BMI) ma mua o nā omnivores - he ana ia o ka momona o ke kino ma muli o ke kiʻekiʻe a me ke kaumaha ().

Hiki ke hōʻemi i ka maʻi ʻaʻai

Hōʻike kekahi mau noiʻi e hoʻopili ʻia kahi papaʻai vegetarian i kahi makaʻu haʻahaʻa o ka maʻi ʻaʻai - me nā umauma, kolona, ​​ka pololei a me ka ʻōpū (,,).

Eia nō naʻe, kaupalena ʻia ka noiʻi ʻana o kēia manawa i nā noi naʻau, ʻaʻole hiki ke hōʻoia i ka pili o ke kumu a me ka hopena. E hoʻomanaʻo i kekahi mau noiʻi i huli i nā ʻike kūlike ʻole (,).

No laila, pono e noiʻi hou aʻe e maopopo ai ka hopena o ka vegetarianism i ka hopena o ka maʻi ʻaʻa.

Hiki ke hoʻopaʻa i ke kō kō

Hōʻike kekahi mau noiʻi e hiki i nā papaʻai vegetarian ke kōkua i ka mālama ʻana i nā pae kō kō olakino.

ʻO kahi laʻana, hoʻokahi loiloi o ʻeono mau noiʻi e hoʻopili ana i ka vegetarianism e hoʻomaikaʻi ai i ke kaohi kō kō i nā poʻe me ka maʻi diabetes 2 ().

Hiki i nā papaʻai Vegetarian ke pale aku i ka maʻi kō ma o ke kūpaʻa ʻana i nā pae kō kō i ka wā lōʻihi.

Wahi a kekahi noiʻi ma 2,918 poʻe, ke hoʻololi nei mai kahi mea ʻai ʻole i kahi papaʻai mea ʻai me ka 53% hoʻemi ʻia o ka maʻi diabetes ma mua o ka awelika o ʻelima mau makahiki ().

Paipai i ke olakino puʻuwai

ʻO nā papaʻai Vegetarian e hoʻoliʻiliʻi i nā maʻi maʻi maʻi puʻuwai e kōkua e mālama i kou puʻuwai olakino a ikaika.

Hoʻokahi kahi noiʻi ma 76 poʻe i nakinaki i nā papaʻai mea ʻai i nā pae haʻahaʻa o triglycerides, kolamu a pau a me ka LDL kolokolo "ʻino" - nā mea āpau āpau no nā maʻi puʻuwai ke hoʻokiʻekiʻe ʻia ().

Pēlā nō, ua ʻike hou ʻia kahi noiʻi hou aʻe i ka poʻe 118 he ʻoi aku ka maikaʻi o kaʻai vegetarian haʻahaʻa-calorie i ka hōʻemi ʻana i ka "maikaʻi" LDL kolesterol ma mua o ka papaʻai Mediterranean ().

Hōʻike kekahi noiʻi ʻē aʻe e pili ana ka vegetarianism me nā pae kahena haʻahaʻa. ʻO ke kahe koko kiʻekiʻe kekahi kumu pilikia nui no ka maʻi puʻuwai (,).

ʻAʻole wale ka poʻe vegetarian e loaʻa i kahi kiʻekiʻe o ka nui o nā meaʻai nui, akā ua pili ka vegetarianism me ka pohō kaumaha, hoʻemi i ka maka maʻi ʻaʻai, hoʻomaikaʻi i ke kō kō a me ke olakino maikaʻi o ka puʻuwai.

Nā Downsides kūpono

ʻO kahi papaʻai vegetarian āpau hiki ke olakino a momona.

Eia nō naʻe, hoʻonui paha ia i kāu makaʻi o kekahi hemahema o ka meaʻai.

Hāʻawi ka ʻiʻo, nā moa a me nā iʻa i ka nui o ka protein a me ka omega-3 fatty acid, a me nā micronutrients e like me ka zinc, selenium, ka hao a me ka huaʻai B12 ().

ʻO nā huahana holoholona ʻē aʻe e like me ka waiū a me nā hua manu i loaʻa i ka nui o ka calcium, wikamina D a me nā huaora B (,).

Ke ʻoki ʻana i kaʻiʻo a i ʻole nā ​​huahana holoholona ʻē aʻe mai kāu papaʻai, he mea nui e hōʻoia i ka loaʻa ʻana iā ʻoe o kēia mau mea pono kūpono mai nā kumuwaiwai ʻē aʻe.

Hōʻike nā noiʻi e ʻoi aku ka nui o ka makaʻu o ka protein i ka protein, calcium, iron, iodine a me nā hemahema o ka huaʻai B12 (,,).

Hiki i kahi hemahema meaʻai i kēia mau micronutrients kī ke alakaʻi i nā ʻōuli e like me ka luhi, nāwaliwali, anemia, nā iwi iwi a me nā pilikia thyroid (,,).

Me ka hoʻokomo ʻana i nā huaʻai like ʻole, nā mea kanu, nā kīʻaha holoʻokoʻa, nā kumu protein a me nā meaʻai paʻa i kahi ala maʻalahi e hōʻoia ai ke loaʻa nei ʻoe i ka meaʻai kūpono.

ʻO nā multivitamins a me nā mea hoʻopihapiha kahi koho ʻē aʻe e hoʻopili koke i kāu lawe ʻana a uku no nā hemahema kūpono.

Hiki i ka ʻoki ʻana i kaʻiʻo a me nā huahana holoholona ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai. ʻO ka papaʻai kaulike kaulike - a ma kahi paha o nā mea hoʻopili - hiki ke kōkua i ka pale ʻana i nā hemahema.

Nā Mea ʻai e ʻAi ai

Pono e hoʻopili i kahi papaʻai vegetarian i kahi hui like ʻole o nā huaʻai, nā mea kanu, nā māno, nā momona momona a me nā protein.

I mea e hoʻololi ai i ka protein i hāʻawi ʻia e kaʻiʻo i kāu papaʻai, e hoʻopili i nā ʻano mea kanu waiwai waiwai protein e like me nā nati, nā ʻanoʻano, nā legume, tempeh, tofu a me seitan.

Inā ʻoe e hāhai i ka papaʻai lacto-ovo-vegetarian, hiki i nā hua manu a me ka waiū ke hoʻonui i kāu protein.

ʻO ka ʻai ʻana i nā meaʻai āpau e like me nā huaʻai, nā mea kanu a me nā kīʻaha āpau e hāʻawi i kahi ʻano o nā wikamina a me nā minelala e hoʻopiha i nā āpau āpau i kāu papaʻai.

ʻO kekahi mau mea olakino olakino e ʻai ai ma ka papaʻai mea ʻole nā:

• Hua: Mele, maiʻa, hua, ʻalani, melon, pea, peach
• Nā mea kanu: ʻO greens laufy, asparagus, broccoli, ʻōmato, kāloti
• Palaoa: ʻO Quinoa, bale, buckwheat, laiki, nā ʻoka
• Legume: ʻO ka palaoa, ka pi, ka pī, ka moa.
• Hua kukui: Nā ʻalemona, nā walnut, cashews, chestnuts
• Nā hua: Nā hua flaxse, chia a me nā hemp
• Nā momona momona: ʻO kaʻaila niu, kaʻailaʻoliva, avocados
• Kumuʻiʻo: Tempeh, tofu, seitan, natto, hānai hānai, spirulina, hua manu, nā huahana waiū

ʻO ka papaʻai vegetarian olakino e pili ana i nā ʻano huaʻai like ʻole e like me nā huaʻai, nā lau, nā mea kanu, nā momona momona a me nā protein i hoʻokumu ʻia me nā mea kanu.

Nā Mea ʻAi e Hōʻalo

Nui nā ʻano o nā mea ʻai, kēlā me kēia me nā kapu ʻokoʻa.

ʻO Lacto-ovo vegetarianism, ke ʻano maʻamau o ka ʻai vegetarian, pili i ka hoʻopau ʻana i nā ʻiʻo āpau, nā moa a me nā iʻa.

Hiki i nā ʻano mea ʻai ʻē aʻe ke pale i nā meaʻai e like me nā hua manu a me ka waiū.

ʻO ka papaʻai vegan ka mea ʻoi loa o ka vegetarianism no ka mea kī i kaʻiʻo, nā moa, nā iʻa, nā hua manu, ka waiū a me nā huahana holoholona ʻē aʻe.

Kaukaʻi ʻia i kāu mau makemake a me kāu mau makemake, pono ʻoe e hōʻalo i nā meaʻai aʻe ma ka papaʻai vegetarian:

• ʻIʻo: ʻO ka pipi, ka palaʻai a me ka puaʻa
• Manuʻai: ʻO ka moa a me ka pipi
• ʻO ka iʻa a me ka mānoanoa: ʻAʻole pili kēia kapu i nā pescetarians.
• Nā mea hoʻohui i kaʻiʻo: ʻO Gelatin, lard, carmine, isinglass, oleic acid a me ka suet
• Hua manu: Pili kēia palena i nā vegans a me nā lacto-vegetarians.
• Nā huahana waiū: Pili kēia kapu ma ka waiū, yogurt a me ka tī i nā vegans a me nā ovo-vegetarians.
• Nā huahana holoholona ʻē aʻe: Koho paha nā Vegan e hōʻalo i ka meli, ka beeswax a me ka pollen.

Hōʻalo ka hapa nui o nā mea ʻai i ka ʻiʻo, nā moa a me nā iʻa. Hiki i kekahi ʻano o ka vegetarianism ke kaohi i nā hua, ka waiū a me nā huahana holoholona ʻē aʻe.

Hoʻolālā Meaʻai Laʻana

I mea e kōkua ai iā ʻoe e hoʻomaka, eia kahi hoʻolālā pālākiō hoʻokahi pule no ka ʻai lacto-ovo-vegetarian.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO Oatmeal me nā hua a me nā olonā
• ʻAina awakea: Hoʻopuni i ka mea ʻai a me ka hummus i wahī ʻia me nā ʻuala
• ʻAina ahiahi: Tofu banh mi sandwich me ka slaw pickled

Pōʻalua

• ʻAina kakahiaka: ʻO nā hua i kāwili ʻia me nā kōmato, kālika a me ka lau
• ʻAina awakea: Hoʻopiha ʻia nā moku Zucchini me nā mea ʻai a me nā feta me ka sopa kōmato
• ʻAina ahiahi: ʻO Chickpea curry me ka raiki basmati

Pōʻakolu

• ʻAina kakahiaka: ʻO ka yogurt Greek me nā hua chia a me nā hua
• ʻAina awakea: ʻO ka salakea Farro me nā ʻōmato, kukama a me ka feta me ka sup lentil i kāwili ʻia
• ʻAina ahiahi: ʻO Egmplant parmesan me kahi salakeke ʻaoʻao

Pōʻahā

• ʻAina kakahiaka: Hoʻopiʻi ka Tofu me nā pepa i kālua ʻia, nā ʻakaʻakai a me ka milo
• ʻAina awakea: ʻO ka ipu Burrito me ka laiki palaunu, nā pīni, ka ʻāpala, ka salake a me nā mea ʻai
• ʻAina ahiahi: Paella mea kanu me kahi salakeke ʻaoʻao

Pōʻalima

• ʻAina kakahiaka: ʻO ka toast-palaoa āpau me ka avocado a me ka hū hānai
• ʻAina awakea: ʻO ka ʻeke pita marino me ka salakeke Helene
• ʻAina ahiahi: ʻO ka meatballs Quinoa-ʻeleʻele-pi me nā noodles zucchini

Pōʻaono

• ʻAina kakahiaka: Smoothie o kale, hua hua, maiʻa, nut waiū a me ka waiū almond
• ʻAina awakea: ʻO ka burger veggie lentil ʻulaʻula me ka salakeke avocado
• ʻAina ahiahi: ʻO ka palaoa pālahalaha me nā mea kanu a me nā pesto i kanu ʻia

Lāpule

• ʻAina kakahiaka: Kale a me ka ʻuala kahiki
• ʻAina awakea: Hoʻopili ʻia nā pepelu bele me ka tempe me nā zucchini fritters
• ʻAina ahiahi: ʻO nā kakaka ʻeleʻele me ka laiki cauliflower

Ma luna aʻe kahi papa kuhikuhi o ke ʻano o hoʻokahi pule ma ka papa lacto-ovo-vegetarian. Hiki ke hoʻoponopono i kēia hoʻolālā no nā kaila ʻē aʻe o ka vegetarianism pū kekahi.

Ka Laina Lalo

Hōʻalo ka hapa nui o nā mea ʻai i ka ʻiʻo, nā moa a me nā iʻa, ʻoiai kekahi e pāpā ana i nā hua, ka waiū a me nā huahana holoholona.

ʻO ka papaʻai vegetarian kaulike me nā meaʻai momona e like me ka hua, nā hua, nā momona momona a me nā protein i hoʻokumu ʻia i nā mea kanu ke hāʻawi i nā pono he nui, akā e hoʻonui paha ia i kou maka o nā hemahema o ke olakino inā maikaʻi ʻole ka hoʻolālā ʻana.

E nānā pono i kekahi mau mea nui kī a hoʻopuni i kāu papaʻai me nā ʻano like ʻole o nā meaʻai āpau. Ma kēlā ala, e hauʻoli ʻoe i nā pono o ka vegetarianism me ka hoʻoliʻiliʻi o nā hopena ʻaoʻao.