Pehea e lilo ai ka kaumaha ma kahi papaʻai mea ʻai

Anter

• He aha ka papaʻai mea ʻai?
• ʻO nā pale i ka lilo ʻana o ke kaupaona ma ka papaʻai mea ʻai
• ʻO ka ʻai ʻana i nā ʻāpana nui a ʻaʻole lawa ka protein
• ʻO ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe ʻia
• ʻOi aku ka nui o nā meaʻai momona-nui
• Ke kia ʻana ma luna o nā meaʻai mea kanu mea ulu pono
• Nā ʻōlelo aʻoaʻo e hōʻemi i ke kaupaona ma ka papaʻai vegetarian
• ʻO nā meaʻai Vegetarian e kōkua i ka pohō kaumaha
• Nā meaʻai e hōʻalo ai i ka papaʻai vegetarian no ka pohō kaumaha
• ʻO kahi hoʻolālā pāʻina ʻai vegetarian no ka pohō kaumaha
• Lā 1
• Lā 2
• Lā 3
• Lā 4
• Nā lā 5
• Ke laina lalo

Ua lilo i mea makemake nui ʻia ka Vegetarianism i nā makahiki i hala aku nei.

Pili kēia papaʻai i kahi pilikia haʻahaʻa o nā maʻi maʻi mau a kōkua paha i ka pohō kaumaha ().

Eia nō naʻe, paʻakikī paha ʻoe i ka lilo o ke kaupaona ma ka papaʻai mea ʻai - keu hoʻi inā ʻai ʻoe i ka nui o nā carbs i hoʻomaʻemaʻe ʻia a i ʻole nā ​​meaʻai i hana nui ʻia.

Hōʻike kēia ʻatikala pehea e nalo ai ke kaupaona i ka papaʻai vegetarian.

He aha ka papaʻai mea ʻai?

Hoʻokaʻawale nā ​​papaʻai Vegetarian i kaʻiʻo, iʻa, a me nā moa.

Hiki i kekahi poʻe ke ukali i kēia papaʻai no nā kumu haipule a me nā loina, ʻoiai ua huki ʻia kekahi i nā pono kūpono i ke olakino.

ʻO nā ʻano nui o nā papaʻai mea ʻai nā:

• Lacto-ovo-vegetarian: ʻae i nā hua manu a me ka waiū akā kāpae i ka ʻiʻo, nā iʻa, a me nā moa
• ʻO Lacto-vegetarian: ʻae i ka waiū akā haʻalele i nā hua manu, ka ʻiʻo, ka iʻa, a me ka moa
• ʻOvo-vegetarian: ʻae i nā hua manu akā kāpae i ka waiū, ka ʻiʻo, ka iʻa, a me ka moa
• ʻO Vegan: hoʻokaʻawale i nā huahana holoholona āpau, e like me ka meli, ka waiū, a me nā hua manu

ʻO nā ʻano ʻai e pili ana i nā mea kanu e pili ana i ka flexitary (kahi i loko o kekahi mau meaʻai holoholona akā ʻo ka hapanui ka mea ʻai) a me ka pescatarian (ʻo ia hoʻi nā iʻa akā ʻaʻole kaʻiʻo) nā papaʻai.

Nānā pinepine nā papaʻai Vegetarian i nā hua, nā lau, nā kīʻaha piha, nā legume, nā nati, a me nā ʻanoʻano. Nui ka waiwai o kēia mau meaʻai i ka puluniu, nā micronutrients, a me nā mea kanu pono o ke kanu ʻana, a ʻoi aku ka haʻahaʻa o nā calories, momona, a me nā protein ma mua o nā meaʻai holoholona.

ʻOiai ke koʻikoʻi nei kēia papaʻai i nā meaʻai momona, hoʻopili ʻia ia i ka hoʻemi ʻia ʻana o nā maʻi puʻuwai, kekahi mau maʻi ʻaʻai, diabetes, a me ke koko kiʻekiʻe (,,).

ʻO ka mea hou aʻe, hōʻike nā noiʻi e pili ana i ka hoʻopili ʻana i ka meaʻai i nā mea kanu hiki ke lilo i ala maikaʻi e lilo kaupaona (,).

Eia nō naʻe, pili ka maikaʻi o ka vegetarianism i nā ʻano o nā meaʻai āu e ʻai ai a me kāu mau ʻano papaʻai holoʻokoʻa.

ʻO ka ʻai ʻana a i ʻole ke koho ʻana i nā meaʻai i hana nui ʻia e hāʻawi ai i nā pōmaikaʻi liʻiliʻi ma mua o ka papaʻai e pili ana i nā meaʻai mea kanu ʻole a me nā mea kanu āpau - a he nui paha nā downsides.

Hoʻokaʻawale kahi papaʻai meaʻai i nā meaʻai, nā iʻa, a me nā moa a me ka hapanui e nānā i nā meaʻai mea kanu. Ua hoʻopili ʻia i ka pohō kaumaha a me ka hoʻemi ʻia o nā maʻi maʻi, akā pili kēia mau pono i nā meaʻai āu e ʻai ai.

ʻO nā pale i ka lilo ʻana o ke kaupaona ma ka papaʻai mea ʻai

ʻOiai he mea maikaʻi paha ka vegetarianism e hoʻolei i ka nui o ke kaupaona, hiki i kekahi mau mea ke pale i kēia hana.

ʻO ka ʻai ʻana i nā ʻāpana nui a ʻaʻole lawa ka protein

ʻO ka ʻai ʻana i nā mea ʻoi aku ka nui o nā calorie ma mua o kāu e pono ai ka hopena i ka loaʻa ʻana o ke kaumaha.

ʻOiai ʻoe e hoʻopihapiha ana i nā meaʻai momona i ka papaʻai vegetarian, ke kōkua nei paha ʻoe iā ʻoe iho i nā ʻāpana nui aʻe ma mua o ka pono.

He mea maʻamau kēia inā hehi ʻoe i ka lawe ʻana o ka protein.

Hiki i ka protein ke hoʻonui i ka piha ma o ka hōʻemi ʻana i nā pae o ka ghrelin, kahi hōmona e mālama ai i ka pōloli, a e hoʻoliʻiliʻi paha ia i kāu kaona calorie āpau a hoʻonui i ka pohō kaumaha (,,)

Inā ʻaʻole ʻoe e ʻai i ka protein, pono paha ʻoe e ʻai i nā meaʻai hou aʻe e manaʻo ai ua piha - ke ālai nei i kāu hoʻāʻo ʻana i ka hoʻēmi kino.

ʻOiai hiki ke maʻalahi ʻia kāu protein i ka papaʻai vegetarian, hiki iā ʻoe ke hālāwai i nā pilikia i ka wā mua ke hoʻopau ʻoe i kaʻiʻo mai kāu papaʻai.

ʻO ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe ʻia

ʻO nā meaʻai i kiʻekiʻe i nā kālapa i hoʻomaʻemaʻe ʻia, e like me ka berena, pizza, a me pasta, hiki ke maʻalahi ke ʻai nui i ka papaʻai vegetarian.

Loaʻa ākea lākou a i kekahi manawa ʻo ia wale nō nā koho vegetarian i nā hale ʻaina a i ʻole nā ​​ʻākoakoa.

ʻO nā meaʻai e waiwai i nā kālapa i hoʻomaʻemaʻe ʻia e nele i ka fiber a ʻaʻole e kaohi i ka pōloli e like me ka nui o ka palaoa, nā ʻāpiki paʻakikī. ʻO ka hopena, hiki iā lākou ke hoʻouka iā ʻoe i lalo me ka nui o nā calorie ().

ʻO ka mea hou aʻe, hōʻike kekahi mau noiʻi e hoʻomaʻamaʻa nā carbs refaced i ka hoʻokuʻu ʻia ʻana o ka insulin keu, kahi hōmona e hoʻoponopono i ke kō kō. Hāʻawi pū kekahi kēia i ka loaʻa ʻana o ke kaupaona (,).

I ka ʻoiaʻiʻo, hoʻokahi hoʻopaʻa noiʻi ʻana e pili ana ma kahi o 500,000 mau mākua i ʻike ʻia i kahi hui ikaika ma waena o nā pae insulin kiʻekiʻe aʻe ma hope o ka lawe ʻana o ka carb a me ka nui o ka nui o ke kino (BMI) ().

ʻOi aku ka nui o nā meaʻai momona-nui

Ke hoʻololi nei i kahi papaʻai vegetarian, hoʻonui paha ʻoe i kāu lawe ʻana i nā meaʻai kanu momona momona.

Hoʻokomo pinepine nā meaʻai Vegetarian i nā nati, nā ʻanoʻano, nā pōpō nut, nā avocados, a i ka niu paha. ʻOiai ʻoi loa ka momona a hoʻopiha ʻana o kēia mau meaʻai, hāʻawi pū lākou i 9 calories i ka gram - hoʻohālikelike ʻia me 4 mau calorie no ka gram o nā protein a me nā carbs.

ʻO kahi laʻana, 2 punetēpu (32 gram) o ka pīpī pīpī e hoʻopili i kahi 191 calories, 148 o ia mau mea mai ka momona ().

ʻO ka mea hou aku, nui ka poʻe e ʻai i nā mea i ʻoi aku ma mua o ka nui o ka lawelawe ʻana i nā momi nut a me nā momona momona ʻē aʻe.

Ke kia ʻana ma luna o nā meaʻai mea kanu mea ulu pono

Inā ʻoe e hilinaʻi nei i ka nui o nā meaʻai i hana ʻia ma ke ʻano he ʻāpana o ka papaʻai vegetarian, paʻakikī paha ʻoe i ka lilo ʻana o ka paona.

ʻO nā huahana he lehulehu he mea ʻai ʻenehana akā mālama nō i nā mea hoʻohui kūpono ʻole a me nā mea pono olakino ʻē aʻe. ʻO nā laʻana e pili ana i nā mea kanu veggie, nā mea kūʻai i ka ʻiʻo, nā pā paʻalolo, nā mea hoʻomoʻa, nā mea ʻai pūʻolo, a me ka waiū vegan.

Hoʻokomo pinepine ʻole ʻia kēia mau meaʻai me ka sodium wale nō, nā mea i hana nui ʻia, nā mea mālama kemika, a me nā mea pena kala akā me nā calorie a me nā kō i hoʻohui ʻia.

ʻO ka hopena, hāʻawi lākou i ka loaʻa o ke kaumaha ke ʻai ʻia i ka ʻoi.

I ka ʻoiaʻiʻo, pili ka loiloi i ka lawe ʻana o nā meaʻai i hana ʻia me ka ultra-diprosed i ka hoʻonui ʻana o ka momona o ka momona, a me ka LDL kiʻekiʻe (ʻino) kolesterol a me nā kiʻekiʻe o ke koko ().

ʻO kekahi mau pale i ka lilo ʻana o ke kaupaona i ka papaʻai vegetarian me ka ʻai ʻole ʻana o ka protein a me ka hilinaʻi nui ʻana i nā carbs i hoʻomaʻemaʻe ʻia, nā meaʻai momona-nui, a me nā mea i hana nui ʻia.

Nā ʻōlelo aʻoaʻo e hōʻemi i ke kaupaona ma ka papaʻai vegetarian

Hiki i nā ʻōkuhi ke kōkua i ka hoʻoliʻiliʻi kaumaha i ka papaʻai vegetarian, e like me:

• Ke hoʻopiha nei i ka hapalua o kāu pā me nā mea kanu non-starchy. Ke koho ʻana i nā mea ʻai nunui, e like me broccoli, cauliflower, zucchini, nā lau lau, a me nā pulupulu, hiki ke kōkua iā ʻoe e noho piha a hoʻemi i ka ʻai o ka calorie.
• Ke hoʻohui nei i ka protein i kēlā me kēia pāʻina a me nā meaʻai māmā. ʻO nā meaʻai vegetarian protein kiʻekiʻe me nā pīni, nā nati, nā ʻanoʻano, nā lihi, nā hua manu, nā huahana waiū, a me nā meaʻai soy (e like me tempeh, tofu, a me edamame).
• Ke koho nei no nā carbs paʻakikī. Hoʻopili kēia mau meaʻai piha i ka meaʻai i nā hua piha, nā mea kanu starchy, nā hua, a me nā legume.
• Ke nānā nei i kāu mau ʻāpana o nā meaʻai calorie kiʻekiʻe. Hoʻohui i nā nati, nā ʻanoʻano, a me nā momona momona me nā meaʻai calorie haʻahaʻa i ʻole ai ʻoe e ʻai nui.
• ʻO ka ʻai ʻana i nā meaʻai āpau. ʻO nā meaʻai i hana ʻole ʻia, e like me nā huaʻai a me nā mea kanu holoʻokoʻa, ʻaʻohe mea pono ʻole e pono ai.
• Ka palena ʻana i nā meaʻai i hana nui ʻia. Hōʻalo i nā ʻiʻo ʻē aʻe, nā meaʻai paʻahau, a me nā meaʻai i hana ʻia me ka ultra-olala, no ka mea e hoʻokipa paha lākou i nā mea hoʻohui maikaʻi ʻole, ka paʻakai keu, a me ka kō kō.

ʻO ka papaʻai vegetarian kaulike e hoʻokūkū i nā meaʻai mea kanu a pau a me nā palena o nā kalima i hoʻomaʻemaʻe ʻia a me nā huahana i hana nui ʻia e kōkua ai iā ʻoe e lilo i ka paona.

Eia nō naʻe, mai poina e pili ana i nā mea kōkua nui ʻē aʻe i ka hōʻemi kaumaha, e like me ka hiamoe kūpono, hydration, a me ka hoʻoikaika kino.

Me ka protein i nā pāʻina āpau, ka ʻai ʻana i nā meaʻai āpau, a me ka hōʻoki ʻana i nā mea i hana nui ʻia ʻo ia wale nō kekahi o nā ʻenehana hiki iā ʻoe ke hoʻohana e hōʻemi i ka paona ma ka papaʻai vegetarian

ʻO nā meaʻai Vegetarian e kōkua i ka pohō kaumaha

I mea e hoʻoikaika ai i ka pohō o ke kaupaona, koho i kahi papaʻai vegetarian momona i loko o nā meaʻai mea kanu a hoʻoliʻiliʻi liʻiliʻi.

Aia i kāu regimen kikoʻī, hiki iā ʻoe ke hoʻohui i ka waiū a i ʻole nā ​​hua manu.

ʻO nā meaʻai Vegetarian e kōkua paha i ka pohō kaumaha me:

• Nā mea kanu non-starchy: broccoli, bele pepa, cauliflower, zucchini, ʻulā, ʻōmato, eggplant, kāloti, seleri, a me ka kukama
• Nā mea kanu Starchy: ka pī, kaʻuala, kulina, a me ka palaʻai hoʻoilo
• Hua: nā hua, nā ʻalani, nā ʻāpala, maiʻa, nā hua waina, nā ʻalani, kiwi, a me nā mango
• Nā hua a pau: quinoa, laiki palaunu, farro, millet, barley, a me bulgur palaoa
• Nā pīni a me nā legume: nā līlī, nā pīni ʻeleʻele, nā pīni pinto, a me nā pīni kōpaʻa
• Nā hua a me nā hua: almonds, walnuts, pistachios, cashews, sunflower seed, chia seed, and nut butters
• Nā polokina lean: nā pīni, nā legume, nā nati, nā hua, nā hua nati, nā hua manu, Greek yogurt, ka waiū, a me nā huahana soy e like me ka tofu, tempeh, a me edamame.
• Nā momona momona: avocado, ʻaila ʻoliva, niu, nā nati, nā ʻanoʻano, nā mīni nut, a me ka tī
• Ka wai a me nā mea inu olakino ʻē aʻe: seltzer ʻono maoli, ka wai hoʻokomo ʻia i ka hua, a me ka kope a me ke kī maoli

ʻO ka ʻai ʻana i nā ʻano mea kanu non-starchy, nā kīʻaha piha, nā legume, nā nati, a me nā ʻanoʻano ke kōkua iā ʻoe e lilo i kaupaona ma ka papa ʻaina.

Nā meaʻai e hōʻalo ai i ka papaʻai vegetarian no ka pohō kaumaha

ʻOiai ʻo ka hapa nui o nā meaʻai mea kanu ke olakino maoli, ʻoi aku ka liʻiliʻi o nā meaʻai vegetarian i hana ʻia.

Pono ʻoe e kaohi a hōʻole paha i nā meaʻai aʻe inā ʻoe e hāhai i kahi papaʻai vegetarian no ka pohō kaumaha.

• Nā meaʻai vegetarian i hana nui ʻia: nā mea kanu veggie, nā mea pani i ka ʻiʻo, nā pā ʻaina hau, nā mea ʻono hoʻoheheʻe, a me nā huahana waiū hoʻopono
• ʻO nā kālapa i hoʻomaʻemaʻe ʻia: berena keʻokeʻo, pasta keʻokeʻo, ʻeke, a me nā ʻāpala
• Nā meaʻai Sugary a me nā mea inu: ke kanakē, nā kuki, nā pā, nā kōpaʻa pākaukau, nā soda, nā wai momona, nā mea inu ikehu, a me nā kī tī

Eia hou, e hoʻāʻo e hōʻalo i nā ʻāpana keu-nui o nā meaʻai - keu hoʻi i nā mea kiʻekiʻe i ke kō a me nā calorie.

Inā ʻoe e ʻimi ana e lilo i kaupaona ma ka papaʻai mea ʻai, pono ʻoe e hoʻokele i nā huahana i hana nui ʻia, nā kālika i hoʻomaʻemaʻe ʻia, a me nā inu inu kō.

ʻO kahi hoʻolālā pāʻina ʻai vegetarian no ka pohō kaumaha

Hāʻawi kēia hoʻolālā pāʻina lā he 5 i kekahi mau manaʻo no ka papaʻai vegetarian no ka pohō kaumaha.

Lā 1

• ʻAina kakahiaka: nā ʻoki kua hao me nā ʻāpala, ka waiūpī, a me ke kinamona
• ʻAina awakea: he sāleta me nā greens, nā hua moa paila, avocado, nā ʻōmato, a me ka vinaigrette balsamic
• ʻAina ahiahi: ʻeleʻele pīni pīni me kahi pēpē o ka Greek yogurt, ka palaoa palaoa piha, a me kahi salakeke ʻaoʻao
• Mea ʻai māmā: ʻalemona a me kokoleka pouli

Lā 2

• ʻAina kakahiaka: 'ōpala nā hua me ka broccoli a me ka cheddar, a me kahi ʻaoʻao o nā hua
• ʻAina awakea: he pola burrito me ka laiki palaunu, nā pīni pinto, ʻōmato, ʻaka, a me ka avocado
• ʻAina ahiahi: nā noodles zucchini me ka marinara, nā ʻano pua sunflower, a me nā pīni keʻokeʻo
• Mea ʻai māmā: tī tī a ʻalani paha

Lā 3

• ʻAina kakahiaka: yogurt Greek maʻalahi me ka paina, nā niu i kuʻi ʻia, a me nā walnuts
• ʻAina awakea: ka lihi lihi, nā pepelu bele kua ʻia, a me ka guacamole
• ʻAina ahiahi: lawelawe ʻo eggplant Parmesan ma luna o ka pasta palaoa a me nā pīni ʻōmaʻomaʻo
• Mea ʻai māmā: kahi pā granola palaoa a hua paha

Lā 4

• ʻAina kakahiaka: kahi pola i hana ʻia mai ka waiū almond unsweetened, spinach, hemp na hua, nā hua maloʻo, a me ka maiʻa
• ʻAina awakea: he salakeke hua manu ma ka palaoa palaoa holoʻokoʻa me nā strawberry, kāloti, a me hummus
• ʻAina ahiahi: e hoʻowali me ka tofu, kāloti, broccoli, laiki palaunu, soy sauce, a me ka meli
• Mea ʻai māmā: Mango maloʻo a me nā pistachios

Nā lā 5

• ʻAina kakahiaka: ʻelua mau hua a me hoʻokahi ʻāpana o ka toast palaoa holoʻokoʻa me ka avocado, a me kahi ʻaoʻao o nā hua waina
• ʻAina awakea: he sāleta me ka kale, nā pecan, nā cranberry maloʻo, ka tī kao, a me ka edamame
• ʻAina ahiahi: nā kīʻaha pīpī homemade me ka ʻalalā i waiho ʻia a me kahi ʻuala i hoʻomoʻa ʻia
• Mea ʻai māmā: yogurt Greek maʻalahi me nā cherry

Hiki i kēia mau manaʻo pāʻina a me nā meaʻai māmā ke kōkua iā ʻoe e hoʻomaka me ka ʻai ʻana i nā mea ʻai no ka pohō kaumaha.

Ke laina lalo

ʻO kahi papaʻai vegetarian e nānā pono i nā meaʻai mea kanu momona e kōkua iā ʻoe e lilo i ka paona.

Eia nō naʻe, he mea nui e ʻai i ka protein pono i ka wā e kaomi ana i kāu nui o ka nui a me ka lawe ʻana i nā meaʻai momona-nui, nā ʻākena i hoʻomaʻemaʻe ʻia, a me nā mea i hana nui ʻia.

E noʻonoʻo ʻaʻole ka olakino nā meaʻai āpau.