He aha ka meaʻai Vegan? (Plus, Pōmaikaʻi a me nā hemahema e noʻonoʻo ai)

Anter

• He aha ka meaʻai Vegan?
• Nā Pōmaikaʻi Ola o ka ʻai Vegan
• Paipai ka papaʻai Vegan i kahi ʻōpū maikaʻi.
• Hiki i nā meaʻai Vegan ke hoʻohaʻahaʻa i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes.
• ʻO kaʻai Vegan ka mea waiwai i nā antioxidant.
• Kākoʻo nā meaʻai Vegan i kahi puʻuwai olakino.
• ʻO nā hemahema o ka hahai ʻana i kahi meaʻai Vegan
• Pono paha ka poʻe Vegan e hoʻoikaika i ka nui o ka hao a me ka calcium.
• Pono paha nā Vegans e lawe i nā mea hoʻohui no kekahi mau meaʻai.
• Hiki i nā Vegans ke nele i ka protein inā ʻaʻole lākou e hoʻolālā pono.
• ʻO wai ka mea e hōʻalo i ka meaʻai Vegan?
• He olakino ka meaʻai Vegan?
• Nānā no

Inā ʻoe e hāhai i ka papaʻai Mediterranean a i ʻole ka papa ʻaina keto a i ʻole kekahi mea ʻē aʻe āpau, ʻaʻole paha ʻoe he malihini i ka waiho ʻana i nā manaʻo maikaʻi ʻole o ka poʻe e pili ana i kāu ʻano ʻai a me nā hopena i kou olakino. ʻO nā mea ʻai Vegan, ʻo ia hoʻi, ke alo nei i nā manaʻo kuhi hewa e pili mau ana lākou i ka "ʻai lāpaki" a ʻaʻole hiki ke lawa ka protein.

Akā inā KahunaHale ua hōʻoia i kekahi mea, ʻo ia ʻoiai ʻo nā kuhi hewa lōʻihi loa hiki ke hoʻopau ʻia. Maʻaneʻi, hoʻonohonoho ka meaʻai meaʻai i ka moʻolelo pololei e pili ana i ka meaʻai vegan (mea hao: ʻoi aku ia ma mua o ka ʻai ʻana i nā huaʻai a me nā mea kanu), a me nā pōmaikaʻi nui loa o ka meaʻai vegan - a me kāna mau hemahema.

He aha ka meaʻai Vegan?

Ma keʻano laulā, hoʻopiha ka mea hahai i ka meaʻai vegan i kā lākou pā me nā meaʻai mea kanu, me nā huaʻai, nā huaʻai, nā kīʻaha piha, nā nati a me nā ʻanoʻano, nā pīni a me nā legumes, a me nā huahana soy, wahi a Kelly Springer, M.S., R.D., C.D.N. ʻAʻole like me nā mea ʻai meaʻai - ka poʻe e ʻai i ka waiū, ka paʻakai, a me nā hua manu akā ʻaʻole i ka ʻiʻo - ʻae ka poʻe ʻai vegan pau loa nā huahana holoholona, ​​e like me kaʻiʻo, ka iʻa, nā hua manu, a me ka waiū waiū, a me nā mea hana i hoʻomaka ʻia mai kahi holoholona, ​​e like me ka gelatin a me ka meli, wehewehe ʻo ia. (E pili pū ana: Nā mea a pau e pono ai ʻoe e ʻike e pili ana i nā ʻokoʻa ma waena o kahi Vegan Vs Vegetarian Diet)

ʻOiai ua hoʻohana pinepine ʻia ka "mea kanu" a me ka "vegan", aia nō, he ʻokoʻa ma waena o nā huaʻōlelo ʻelua. ʻAi ʻai Vegan wale e hoʻopau i nā meaʻai mea kanu, ʻoiai nā mea ʻai i kanu i nā mea kanu mua e hoʻopau iā lākou akā e ʻai mau paha ʻoe i nā huahana holoholona, ​​a i ʻole i nā palena palena ʻole a sporadically paha, wahi a Springer. No ka laʻana, hiki i kahi meaʻai mea kanu ke loaʻa i kahi kīʻaha kīʻaha quinoa i hoʻopaʻa ʻia me nā mea kanu ʻai, avocado, ka lole waiu ʻole, a me kahi ʻāpana moa i hoʻomoʻa ʻia, ʻoiai ʻo ka vegan e hoʻololi i kēlā moa me ka tofu.

I mea e huikau hou ai, aia kekahi mau ʻano ʻokoʻa o ka ʻai ʻana i loko o kahi hoʻomoana vegan ponoʻī. Hoʻopili kekahi poʻe ʻai i ka "meaʻai holoʻokoʻa, mea kanu" vegan, ʻo ia hoʻi, ʻai lākou i nā meaʻai mea kanu a pau akā e hoʻāʻo e kaupalena i nā meaʻai i hoʻoponopono ʻia (e noʻonoʻo: nā meaʻai ʻai a i ʻole nā ​​​​meaʻai i hoʻopaʻa ʻia). Hahai kekahi i ka papaʻai vegan maka, ʻokiʻoki i nā meaʻai i kuke ʻia ma luna o 118 ° F a ʻai wale i nā meaʻai hou, hū, a me nā mea hoʻohaʻahaʻa haʻahaʻa / hoʻomaloʻo. "ʻOiai makemake wau i kona manaʻo nui i nā huaʻai a me nā mea kanu hou, [kahi meaʻai vegan maka] kaohi i kekahi mau meaʻai mea kanu i hoʻopiha ʻia me nā meaʻai, e like me nā kīʻaha piha a me ka tofu, a hiki ke paʻakikī ke hoʻomau i ka wā lōʻihi," wahi a Springer.

Aia pū kekahi pūʻulu a Springer e makemake ai e kapa ʻia "nā mea ʻai meaʻai ʻole." "ʻAʻole ʻai kēia [poʻe] i nā huahana holoholona akā loaʻa ka hapa nui o kā lākou mau calorie mai nā meaʻai i hana ʻia, nā mea kūʻai vegan (ʻo ia hoʻi ka ʻiʻo hū ʻole, ka waiū waiū ʻole) a me nā mea ʻilihune momona ʻē aʻe paha he vegan kūlohelohe akā ʻaʻole naʻe olakino, e like me ka French fries a me ka lole," wahi āna.

Nā Pōmaikaʻi Ola o ka ʻai Vegan

Paipai ka papaʻai Vegan i kahi ʻōpū maikaʻi.

Huli, nixing ka ʻiʻo a hoʻouka i kāu pā me nā mea kanu, nā pi, nā ʻanoʻano, a me nā kīʻaha holoʻokoʻa hiki ke hana maikaʻi i kou ʻōpū. Hoʻopili ʻia kēia mau meaʻai vegan me ka puluniu - ka ʻāpana o nā mea kanu i hiki ʻole i kou kino ke komo a ʻūlū - ʻaʻole wale ia e piha a māʻona akā kōkua pū i ka digestion a kōkua i ka mālama mau ʻana i kāu helu helu ʻelua, e like me ka US National. Hale Waihona Puke Lapaau. ʻO ka mea hou aku, ua hōʻike ʻia kahi noiʻi o kahi kokoke i 58,000 poʻe i ka mālama ʻana i ka meaʻai kiʻekiʻe-fiber - e like me ka hahai ʻana i ka meaʻai vegan - pili me ka hōʻemi ʻana o ka hoʻomohala ʻana i ka maʻi kanesa colon. E paʻi i ka United States Department of Agriculture i koi ʻia i kēlā me kēia lā o 28 gram o ka fiber i kēlā lā i kēia lā a ʻohi i kēia pōmaikaʻi o ka papaʻai vegan, ʻaʻole i nā meaʻai momona e like me nā pīni keʻokeʻo, nā pīpī, nā artichoke, nā hua ʻumeke, a me nā avocados.

Hiki i nā meaʻai Vegan ke hoʻohaʻahaʻa i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes.

I ka manawa hou, hiki iā ʻoe ke mahalo i nā olonā āpau no kēia pono o ka papaʻai vegan. ʻO ka ICYDK, ulu ka ʻano 2 diabetes ke hana ʻole kou kino a hoʻohana pono paha i ka insulina, i hiki ai ke kiʻekiʻe i ke kiʻekiʻe o ke kō kō no kekahi manawa lōʻihi. Akā hiki i ka hoʻonui ʻana i ka lawe ʻana o ka fiber ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō a me ka hoʻomaikaʻi ʻana i ka ʻike o ka insulin, ka mea e ʻae ai i nā hunaola e hoʻohana pono i ka glucose koko a hoʻemi hou i ke kō kō, e like me kahi ʻatikala ma ka puke pai. Nānā Nutr. Ka hihia: Ma kahi noiʻi ʻē aʻe o 60,000 mau kānaka, ʻo 2.9 wale nō ka pākēneka o nā poʻe i komo i ka vegan i hoʻomohala maʻi maʻi type 2, i hoʻohālikelike ʻia me 7.6 pakeneka o ka poʻe ʻaʻole meaʻai (aka ʻai ʻai) i komo. (E pili ana: ʻO nā hōʻailona maʻi diabetes 10 e pono e ʻike e nā wahine)

ʻO kaʻai Vegan ka mea waiwai i nā antioxidant.

Me ka fiber, hoʻopiha ʻia nā huaʻai vegan a me nā mea kanu i nā antioxidants, nā mea e pale ai i nā cell mai ka pōʻino i hana ʻia e nā radical manuahi (kahi ʻano mole paʻa ʻole) hiki ke hōʻino i nā cell. Ke kūkulu ʻia kēia mau radical manuahi i loko o nā hunaola, hiki iā lākou ke hana ʻino i nā mole ʻē aʻe, i hoʻonui ʻia i ka hopena o ka maʻi ʻaʻai, maʻi puʻuwai, a me ka hahau ʻana, e like me ka National Cancer Institute.

He aha hou aʻe, ua hōʻike ka ʻepekema hiki iā ʻoe ke loaʻa nā pōmaikaʻi olakino ʻē aʻe ma ka ʻai ʻana i kēia mau meaʻai waiwai antioxidant. No ka laʻana, ʻo ka huaora A (loaʻa i loko o ka broccoli, kāloti, a me ka ʻōpala), ka huaora C (loaʻa i loko o nā hua citrus a me nā ʻuala), a me ka huaora E (loaʻa i nā nati a me nā ʻanoʻano) he mau antioxidants āpau e pāʻani i ke kuleana nui i ke kākoʻo ʻana i ke olakino olakino. ʻōnaehana - a hiki paha ke kōkua iā ʻoe e pale i ke anu ʻino.

Kākoʻo nā meaʻai Vegan i kahi puʻuwai olakino.

E like me ka ʻono i nā omnivores, nā meaʻai i loaʻa i nā holoholona e like me ka pipi, ka puaʻa, ka ʻaila, ka pata, a me ka paʻakai he nui ka momona momona, kahi e hoʻonui ai i nā pae cholesterol a hiki ke hoʻonui i kou pilikia o ka maʻi puʻuwai a me ka hahau ʻana, e like me ka ka ʻAhahui Puʻuwai ʻAmelika. Ma ka ʻaoʻao ʻaoʻao, "he haʻahaʻa loa ka meaʻai vegan i ka momona momona, no laila hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka momona a me nā kūlana pili ʻē aʻe, e like me ke koko kiʻekiʻe, ka cholesterol kiʻekiʻe, a me ka maʻi puʻuwai," wahi a Springer. (Pili: Ke alakaʻi i ʻae ʻia e ka poʻe loea i nā momona maikaʻi vs. nā mea momona maikaʻi)

He mea nui e haʻi aku, eia nō naʻe, he nui nā mea i hoʻomoʻa ʻia a me nā meaʻai palai i piha i nā momona momona momona, no laila nā mea ʻai vegan nāna e hoʻouka i kā lākou mau pā me nā wana "tī" a me nā mea kanu i hana ʻia ʻaʻole pono e ʻohi i kēia mau puʻuwai puʻuwai. "ʻO kēia mau pōmaikaʻi olakino e pili ana i kahi meaʻai holoʻokoʻa e pili ana i nā mea kanu me nā meaʻai liʻiliʻi i hoʻoponopono ʻia, ma mua o ka meaʻai vegan e hilinaʻi nui ana i ka vegan 'junk food,'" wehewehe ʻo Springer.

ʻO nā hemahema o ka hahai ʻana i kahi meaʻai Vegan

Pono paha ka poʻe Vegan e hoʻoikaika i ka nui o ka hao a me ka calcium.

ʻOiai hiki ke hoʻopiha i nā mea momona ma ka papaʻai vegan, ʻōlelo ʻo Springer hiki ke lilo i mea paʻakikī, keu hoʻi i ka wā o ka hao - he mineral i hoʻohana ʻia e hana i nā protein i nā hunaola ʻulaʻula e lawe ana i ka oxygen mai nā akemāmā a puni ke kino a i nā ʻiʻo. ʻAʻohe ke kino i ke ʻano o ka hao i loaʻa i nā mea kanu mea kanu me ka maikaʻi e like me ke ʻano i loaʻa i nā meaʻai holoholona, ​​ʻo ia ke kumu e koi ai nā National Institutes of Health e ʻai i nā mea ʻai a me nā vegan kokoke i ʻelua manawa ka nui o ka hao (e like me 36 milligrams i kēlā me kēia lā) e like me nā omnivores. No ka loaʻa ʻana o kāu quota ma kahi meaʻai vegan, manaʻo ʻo Springer e hoʻouka i kāu pā me nā meaʻai waiwai hao, e like me ka pī, nā hua (e like me ka paukena, hemp, chia, a me ka sesame), a me nā lau lau, e like me ka spinach. E noʻonoʻo e hoʻopili i kēia mau meaʻai me nā mea ʻē aʻe i piha me ka wikamina C - e like me nā strawberry, nā peppers, broccoli, a me nā ʻōpala ʻo Brussels - ʻo ka hana ʻana pēlā e hoʻonui ai i ka lawe hao, hoʻohui ʻo ia.

Ma muli o ka huli pinepine ʻana o omnivores i nā huahana holoholona e like me ka waiū, yogurt, a me ka tī no ka kalipona a me ka wikamina D - nā meaola e kākoʻo i ke olakino iwi - paipai ʻo Springer i nā vegans e hoʻohana i ka waiū waiū ʻole i hoʻoikaika ʻia me kēlā mau meaʻai (aka i hoʻohui ʻia i ka huahana). No ka laʻana, ʻo Silk Almond Milk (Buy It, $3, target.com) a me Silk Soy Milk (Buy It, $3, target.com) ua hoʻopaʻa ʻia me ka calcium a me ka huaʻa D e kōkua iā ʻoe e hoʻopiha.

Eia nō naʻe, uku paha kēlā mau ʻaoʻao ʻē aʻe iā ʻoe i kahi ʻāpana o ka loli nui aʻe ma mua o ka huahana waiū OG, wahi a Springer. No laila inā he hopohopo ka budget, e hoʻāʻo e hoʻopihapiha i nā meaʻai mea kanu i piha me kēlā mau meaola kūlohelohe, e like me kale, broccoli, a me nā kīʻaha piha no ka calcium a me nā cereala paʻa a me ka wai ʻalani no ka lāʻau D. (Pili: 10 Nutr Mistakes Vegans Make - a Pehea e hoʻoponopono ai iā lākou)

Pono paha nā Vegans e lawe i nā mea hoʻohui no kekahi mau meaʻai.

ʻOi aku ka paʻakikī o nā huaora ʻē aʻe e hiki mai. ʻO ka Vitamin B12 - kahi meaʻai e kōkua ai i ka mālama ʻana i ke kino o ke kino a me nā ʻili koko - no ka laʻana, ʻike nui ʻia i nā meaʻai holoholona (ʻo ia hoʻi ka ʻiʻo, ka waiu, a me nā hua manu) a ua hoʻohui ʻia i kekahi mau cereals a me ka hū meaʻai, no ka NIH. No ka loaʻa ʻana o ka haʻawina i kēlā me kēia lā o 2.4 micrograms, paipai ʻo Springer i nā vegans e lawe i kahi hoʻohui methylated vitamin B12, e like me Methyl B12 (Buy It, $14, amazon.com). (E ʻike wale ʻaʻole hoʻoponopono ʻia nā mea hoʻohui e ka Food and Drug Administration, no laila e kamaʻilio pū me kāu kauka no nā ʻōlelo aʻoaʻo e pili ana i ke ʻano maikaʻi loa a me ke ʻano o ka mea hoʻohui no ʻoe.)

Ma ka hōʻailona like, pono paha ka poʻe ʻai vegan i ke kākoʻo no ka loaʻa ʻana o nā ʻāpana kūpono o nā ʻakika momona omega-3, e kōkua i ke kūkulu ʻana i nā cell lolo a mālama i kou naʻau. No ka laʻana, ke kaena nui nei nā hua flax i ka ALA (kahi omega-3 koʻikoʻi ʻaʻole hiki i kou kino ke hana iā ia iho), akā ʻaʻohe DHA (he mea nui no ke olakino lolo) a me ka EPA (hiki ke kōkua i ka hoʻohaʻahaʻa i ka triglyceride. pae), omega-3 i loaʻa nui i nā huahana iʻa, wahi a Springer. Hiki i ke kino ke hoʻololi kūlohelohe iā ALA i DHA a me EPA, akā ma nā liʻiliʻi wale nō, e like me ka NIH. A ʻoiai hiki ke paʻakikī ke kiʻi aku i kēlā mau ʻano kikoʻī o ka omega-3 ma o nā meaʻai vegan (ie limu, nori, spirulina, chlorella) (Kūʻai, $ 37, amazon.com). E hōʻoia wale nō e hōʻalo i nā mea i hana ʻia mai nā mea non-vegan e like me ka iʻa, nā aila iʻa, a me nā aila krill. (Eia hou, ʻaʻole hoʻoponopono ʻia kēia mau mea hoʻohui e ka FDA, no laila e kamaʻilio me kāu doc ​​ma mua o ka huki ʻana i kekahi mea hoʻohui kahiko mai ka hale kūʻai.)

Hiki i nā Vegans ke nele i ka protein inā ʻaʻole lākou e hoʻolālā pono.

Ua lōʻihi ka manaʻo kuhihewa ʻaʻole ʻai ka poʻe vegan i ka nui o ka protein ma ka haʻalele ʻana i nā huahana holoholona, ​​​​akā, ʻaʻole ia ka hihia, wahi a Springer. "Inā hoʻopau kekahi i ka ʻai vegan calorie a ʻano mai ke kaulike o nā hui meaʻai vegan āpau, pono lākou e loaʻa ka protein kūpono, "wehewehe ʻo ia.ʻO ia hoʻi ka noshing i nā meaʻai mea kanu koʻikoʻi i ka protein e like me ka pī, quinoa, tempeh, tofu, nā hua hemp, spirulina, buckwheat, a me nā kīʻaha piha. (A i ʻole e hoʻāʻo i kekahi o kēia mau pauka protein vegan-friendly.)

ʻO wai ka mea e hōʻalo i ka meaʻai Vegan?

ʻOiai ke holo pono nei nā pōmaikaʻi o ka papaʻai vegan, makemake paha kekahi poʻe e hoʻokele i ka kaila ʻai. ʻO ka poʻe e ukali nei i ka papa ketogenic - nā kikowaena ma kahi o nā mea momona momona a me nā momona momona - e hakakā paha lākou e lawa i ka nui o nā calories a me nā mea momona inā lākou e lawe pū i ka papaʻai vegan, i ʻōlelo ʻo Springer. (Inā ʻaʻole ʻoe i ʻike, ʻoi aku ka kaumaha o nā huaʻai a me nā meaʻai).

Pēlā nō, ʻo ka poʻe e pono e kaupalena i kā lākou ʻai ʻana i ka fiber no nā kumu olakino (e like me ke kanaka me ka maʻi o Crohn e loaʻa ana i kahi lapalapa) hiki ke ʻike i nā meaʻai fibrous i loko o ka meaʻai vegan hiki ke hōʻeha hou aku. A ʻoiai e pili ana i ka ʻoki ʻana i nā meaʻai he nui, ua makaʻala ʻo Springer i ka poʻe me ka mōʻaukala o ka ʻai hewa ʻana i ka hoʻāʻo ʻana i ka ʻai vegan, no ka mea, noho aliʻi paha ia i nā ʻano hana kapu. TL; DR: Inā ʻaʻole maopopo ʻoe e pili ana i ka ʻai ʻana i ka meaʻai vegan, e kamaʻilio me kāu kauka a mea ʻai meaʻai paha e hōʻoia ʻo ia ka mea kūpono iā ʻoe.

He olakino ka meaʻai Vegan?

ʻO nā mea a pau i noʻonoʻo ʻia, ʻaʻohe pane maopopo e pili ana i ke olakino a i ʻole ka meaʻai vegan no kēlā me kēia kanaka makemake e hāʻawi iā ia. "E like me ka ʻai ʻana, hiki i kēlā me kēia kanaka," wahi a Springer. "Manaʻo kekahi poʻe i ka pīhoihoi e pili ana i ka papaʻai vegan, ʻoiai ʻaʻole ʻae ʻia e kekahi poʻe ʻē aʻe. ʻIke ʻoe i kou kino ʻoi aku ka maikaʻi, no laila inā ʻoe e hoʻāʻo i ka veganism a hana ʻole ia nāu, hiki iā ʻoe ke ʻohi i nā pono o kahi papaʻai i waiwai i nā meaʻai mea kanu.

Nānā no