Ke ulu nei ka heluna o ka poʻe a puni ka honua i ka ʻai meaʻai no nā kumu olakino, kaiapuni, kālā a me nā kumu hoʻomana.
Nui nā ʻano mea ʻai meaʻai, me ka ʻai ovo-vegetarian.
Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka meaʻai hua manu-meaʻai a hāʻawi iā ʻoe i kahi papa kuhikuhi.
ʻO ka ʻai Sirtfood: alakaʻi kikoʻī no ka poʻe hoʻomaka
He aha ka meaʻai hua manu?
ʻO ka meaʻai ovo-vegetarian e kāpae i nā meaʻai āpau o nā holoholona me ka ʻokoʻa nā hua.
Hoʻopau ʻia ka ʻiʻo, ka moa, ka iʻa, a i ʻole nā meaʻai waiu e like me ka waiū, yogurt, a me ka paʻakai, akā ʻae ʻia nā hua manu holoʻokoʻa, nā hua manu keʻokeʻo, a me nā meaʻai i loaʻa i nā hua manu e like me ka mayonnaise, nā noodles hua manu, a me kekahi mau mea i kālua ʻia.
ʻAʻole i kaulana loa nā meaʻai ovo-meaʻai, ka mea e kāpae loa i nā meaʻai a me nā huahana o nā holoholona, a me ka lacto-ovo-meaʻai meaʻai, ʻo ia hoʻi ka waiu a me nā huaʻai akā ʻaʻole ka ʻiʻo, ka moa a me ka iʻa.
ʻO nā meaʻai meaʻai meaʻai i hoʻolālā maikaʻi ʻia o kēlā me kēia ʻano he meaʻai a maikaʻi loa. Eia nō naʻe, aia kekahi mau kumu e koho ai kekahi i ka meaʻai ovo-vegetarian ma mua o nā ʻano ʻano ʻē aʻe.
ʻO nā meaʻai holoʻokoʻa ke kumukūʻai a me ka meaʻai, e lilo lākou i mea hoʻohui maikaʻi loa i nā meaʻai āpau. He kumu maikaʻi loa ia o ka protein kiʻekiʻe, nā huaora B a me nā pūhui anti-inflammatory ().
ʻO kaʻoiaʻiʻo, koho kekahi poʻe e hoʻokomo i nā hua manu i kahi meaʻai holoholona ʻole inā pilikia lākou i ka hoʻokō ʻana i kā lākou meaʻai meaʻai ma kahi meaʻai vegan.
ʻO ka meaʻai ovo-meaʻai he koho kūpono no ka mea makemake e ʻai meaʻai akā loaʻa ka maʻi allergies a i ʻole ka maʻalahi i nā huahana waiū.
Eia hou, hiki i nā poʻe ʻē aʻe ke koho i ka meaʻai ma muli o nā manaʻo hoʻomana, kaiapuni, a i ʻole nā manaʻo e pili ana i ka mālama ʻana i nā holoholona i hoʻohana ʻia e hana i ka ʻiʻo a me nā huahana waiu.
Hoʻomaopopo pinepine ka poʻe i hoʻoikaika ʻia e kēia mau pilikia etika e ʻai wale i nā hua manu a me nā huahana hua manu mai nā kumu kanaka.
hōʻuluʻulu manaʻo
ʻO nā meaʻai ovo-vegetarian e kāpae i nā huahana holoholona a pau koe nā hua. Hiki i nā kānaka ke koho i kēia meaʻai no ke olakino, kaiapuni, hoʻomana, a i ʻole nā kumu kūpono.
waiu: Pehea ka ʻokoʻa mai ka waiū maʻamau?
Nui nā pono kūpono
Hiki ke hoʻopōmaikaʻi ʻia kou olakino ma nā ʻano like ʻole o ka ʻai hua manu-meaʻai.
Hiki ke kōkua i ka maikaʻi o ka meaʻai
Hōʻike ka noiʻi e ʻai maʻamau ka poʻe hahai i nā meaʻai momona nui, e like me nā huaʻai, nā mea kanu, nā legumes, a me nā kīʻaha holoʻokoʻa, ke hoʻohālikelike ʻia me nā mea kanu ʻole ().
Hoʻopau pū lākou i ka liʻiliʻi o nā calorie mai nā sugars i hoʻohui ʻia a me nā momona momona a pili maikaʻi i (, ).
Manaʻo ka poʻe loea he kumu kēia i ʻoi aku ka maikaʻi o nā hopena olakino ma mua o nā mea kanu ʻole, akā pono ka noiʻi hou aʻe ma mua o ka hoʻokumu ʻana i kahi pilina kumu a me ka hopena ().
Maikaʻi no kou puʻuwai
Inā ʻoe e ʻimi nei e hoʻololi i ka meaʻai, hiki ke hoʻohana maikaʻi ʻia kahi meaʻai hua manu.
Manaʻo nā haʻawina he 30-40% ka emi ʻana o ka maʻi puʻuwai i ka poʻe ʻai meaʻai ke hoʻohālikelike ʻia me nā mea kanu ʻole ().
Eia kekahi, ke hui pū ʻia me nā hana hoʻokele koʻikoʻi, ua hōʻike ʻia nā meaʻai meaʻai e hoʻohaʻahaʻa i ke koko a me nā pae cholesterol, a hoʻohuli i ka hoʻokumu ʻana o nā pā i loko o nā kīʻaha koko ().
Hoʻoikaika i ke kō koko kaulike
Hiki i nā meaʻai meaʻai i hoʻolālā maikaʻi ʻia ke hōʻemi i kou pilikia o ka maʻi maʻi type 2 ma o ka hoʻomaikaʻi ʻana i kou ʻike insulin.
Ua ʻike ʻia kahi loiloi hou o 14 mau haʻawina ʻo nā mea ʻai meaʻai ma kahi o 25% ka liʻiliʻi o ka hoʻomohala ʻana i ka maʻi maʻi type 2, ke hoʻohālikelike ʻia me nā mea kanu ʻole ().
Eia hou, hiki i nā poʻe i loaʻa i kēia maʻi ke loaʻa ka ʻoi aku ka maikaʻi o ka mālama ʻana i ke kō koko ma ka meaʻai meaʻai ().
ʻO ka nui o ka ʻai ʻana i nā kīʻaha holoʻokoʻa, nā huaʻai a me nā mea kanu i waena o ka poʻe e hahai ana i nā meaʻai meaʻai meaʻai ʻike ʻia he mea nui i ka pale ʻana i ka maʻi diabetes.
ʻO ka mea kikoʻī, ʻo nā meaʻai e like me nā lau ʻeleʻele a me nā lau ʻaʻa kiʻekiʻe i ka fiber, beta-carotene, vitamina C, a me ka magnesium hiki ke loaʻa i nā hopena pale ikaika loa ().
ʻO nā pono ʻē aʻe
Hoʻopili ʻia nā meaʻai meaʻai me kekahi mau pono olakino a me ke ola ʻana, e like me:
- Kaumaha emi. ʻOi aku ka haʻahaʻa o nā meaʻai meaʻai i nā calorie a ʻoi aku ka maikaʻi ma mua o nā meaʻai omnivorous (, ).
- Kākoʻo i ke ola kino. ʻO nā meaʻai meaʻai he waiwai nui i ka fiber a me nā mea kanu e hoʻoikaika ai i ke olakino e hiki ke hoʻonui i ka ulu ʻana o nā hua bacteria o ka ʻōpū olakino, e alakaʻi ana i ka ʻoihana digestive maikaʻi a me ka palekana (, ).
- Hiki ke hoʻemi i ka pilikia o ka maʻi kanesa. Hōʻike kekahi mau haʻawina e hiki i nā meaʻai meaʻai ke hōʻemi i ka maʻi kanesa a hiki i ka 12%, ʻoiai ʻoi aku ka nui o ka noiʻi ().
- ʻOi aku ke kumukūʻai. Hiki ke kūʻai nui ʻia ka ʻiʻo kiʻekiʻe a me nā huahana waiū. No laila, hiki ke maʻalahi nā meaʻai meaʻai.
ʻOiai he nui nā ʻano maikaʻi o nā meaʻai meaʻai meaʻai, pono e hoʻomanaʻo ʻaʻole i hōʻoia ʻia nā hopena kikoʻī.
hōʻuluʻulu manaʻo
Hiki i ka meaʻai ovo-vegetarian ke hāʻawi i nā pono olakino he nui, me ka hōʻemi ʻana i ka maʻi puʻuwai, ka maʻi diabetes a me ka maʻi kanesa. Hiki iā ia ke hoʻomaikaʻi i ke olakino ʻōpū a hāpai i ke kaumaha olakino.
Nā hemahema paha
No ka hapanui o ka poʻe, palekana a olakino ka ʻai hua manu-meaʻai. Eia nō naʻe, ʻaʻole loaʻa iā ʻoe kekahi mau meaʻai pono inā ʻaʻole ʻoe e hoʻolālā maikaʻi i kāu meaʻai.
ʻAʻole lawa ka protein
He mea nui ka ʻai ʻana no ka mālama ʻana i nā iwi olakino, nā ʻiʻo, nā kino, ka ʻili a me ka lauoho.
ʻO ka nui o nā meaʻai meaʻai ʻole e hilinaʻi i ka ʻiʻo a me ka waiū no ka protein. ʻOiai ʻaʻole i hoʻokaʻawale ʻia nā meaʻai ovo-vegetarian i kēia mau meaʻai, pono ʻoe e hōʻoia e ʻai ʻoe.
ʻO nā hua manu, nā legumes, nā nati a me nā ʻanoʻano nā koho protein maikaʻi loa i kūpono no nā ovo-vegetarians.
Nā huaora, nā minelala a me ka omega-3
ʻO kekahi o nā meaʻai meaʻai maikaʻi loa e pili ana i ka hao, calcium, zinc, omega-3 fatty acids, a me nā huaora D a me B12 ().
ʻO ka ʻiʻo, ka iʻa a me nā meaʻai waiu ke kumu nui o kēia mau meaʻai i nā meaʻai meaʻai ʻole. No laila, ʻo ka wehe ʻana iā lākou hiki ke alakaʻi i nā hemahema inā ʻaʻole ʻoe e makaʻala e hoʻololi iā lākou me nā mea ʻai meaʻai.
Eia kekahi mau meaʻai hiki ke hāʻawi i kēia mau meaʻai i ka wā e hoʻololi ai i kahi meaʻai hua manu-meaʻai:
- ʻO ka hao. Me nā hua manu a me nā kumu mea kanu o ka hao e like me ka lentils, soy, chickpeas, brown rice, cereals paʻa i ka hao, nā hua maloʻo, ʻanoʻano paukena a me nā pistachios he ala akamai e hoʻokō ai i kāu mau hemahema ().
- Kalipuna. E hoʻokomo mau i nā meaʻai e like me nā pīni keʻokeʻo, nā ʻōmaʻomaʻo turnip, arugula, bok choy, tofu, a me nā meaʻai i hoʻopaʻa ʻia i ka calcium i kāu ʻai e hōʻoia i ka lawa o ka ʻai calcium ().
- Wikamina D. ʻO ka hoʻolimalima manawa i ka lā ke ala maikaʻi loa e paipai ai i ka hana ʻana o ka vitamin D i kou ʻili. ʻO nā huaʻai hānai, nā meaʻai i hoʻopaʻa ʻia, a me nā halo i mālama ʻia e UV he kumu maikaʻi nō hoʻi (, , ).
- Wikamina B12. He kumu maikaʻi nā hua o ka huaora B12. Pēlā nō i nā meaʻai paʻa e like me nā pani waiu a i ʻole ().
- Zinc. ʻO nā kīʻaha holoʻokoʻa, nā hua manu, nā nati, nā ʻanoʻano, a me nā legumes nā kumu maikaʻi a pau o ka zinc e pili ana i ka hua manu ().
- ʻO nā momona omega-3. ʻO nā hua Chia, nā hua flax, nā puʻuwai hemp a me nā walnuts maikaʻi loa. Eia hou, hiki i nā hua moa mai nā meaʻai i hoʻonui ʻia me ka omega-3 ke hāʻawi i kēia mau momona maikaʻi ().
Inā ʻike ʻoe ʻaʻole hiki iā ʻoe ke hoʻokō i kāu mau pono no kekahi o kēia mau meaʻai ma o ka meaʻai wale nō, e nīnau i kāu mea mālama ola a i ʻole kekahi meaʻai meaʻai e pili ana i ka lawe ʻana i nā mea hoʻohui.
ʻAi ʻōpala meaʻai
ʻAʻole maikaʻi nā meaʻai hua manu a pau.
ʻO nā meaʻai i hoʻomoʻa ʻole ʻia i ka dairy-free, palai, nā meaʻai i hana ʻia, a me nā mea inu sugary, cereals a me nā candies, ʻenehana kūpono i kahi nohona ovo-vegetarian, akā pono e ʻai liʻiliʻi, inā ʻaʻole.
ʻO ka meaʻai meaʻai meaʻai olakino e hoʻoikaika i nā meaʻai holoʻokoʻa-nui a hoʻopaʻa i nā kīʻaha i hoʻomaʻemaʻe ʻia, nā kō i hoʻohui ʻia, nā aila i hoʻomaʻemaʻe loa ʻia, a me nā meaʻai ʻōpala i hoʻoponopono ʻia.
hōʻuluʻulu manaʻo
Hiki i nā meaʻai meaʻai ke haʻahaʻa i kekahi mau meaʻai, hiki ke waiho iā ʻoe i ka pilikia no nā hemahema. E noʻonoʻo i ka hoʻolālā ʻana i kahi meaʻai meaʻai piha e hiki ke hoʻokō i kāu mau pono me nā kumu mea kanu o kēia mau meaʻai.
Nā meaʻai e ʻai ai
ʻOiai ua kaupalena ʻia kekahi mau meaʻai i ka meaʻai ovo-vegetarian, he nui nā koho waiwai waiwai e koho ai.
ʻO ka meaʻai ovo-vegetarian i hoʻolālā maikaʻi ʻia e hana maikaʻi ʻia i nā ʻano meaʻai āpau āpau, e like me:
- Hua: ʻāpala, ʻalani, pears, hua, maiʻa, pineapple, mango, hua waina,
- Nā meaʻai: nā lau ʻōmaʻomaʻo, kāloti, ʻuala, asparagus, turnips, broccoli, cauliflower, kukama, radishes, pepa, kāpeti, ʻōmato, ke kauwela a me ka ʻōpala hoʻoilo.
- Palaoa: laiki, kulina, quinoa, amaranth, buckwheat, bulgur, bale, oatmeal, pasta, pahūpahū, popcorn, cereal, (hana ʻole ka waiū a me ka pata)
- Legumes: soy, tempeh, tofu, miso, lentils, pīʻeleʻele, chickpeas, piʻi pīkī, pī, pīni, piʻi pinto, pi keʻokeʻo
- Nati a me na anoano: nati, nati macadamia, pecans, pistachios, almonds, cashews, nati Palakila, anoano hemp, hua chia, hua sunflower, pata nati, anoano flax
- Nā hua manu a me nā hua manu: hua holoʻokoʻa, hua keʻokeʻo
- Nā mea pani waiu: waiu soya, waiu ʻalemona, waiu oat, waiu hemp, waiu cashew, waiu waiu ʻole, waiu waiu ʻole.
- Nā ʻaila: ʻoliva, avocado, walnut, flax a me ka aila niu
- Mea inu: kope, kī, wai, wai minerala, waiu waiu ʻole
E hoʻomanaʻo, no ka mea he mea ʻai meaʻai ka meaʻai, ʻaʻole ia he olakino. No ka loaʻa ʻana o nā pōmaikaʻi olakino o ka meaʻai huaʻai-meaʻai, he mea nui ka nānā ʻana i nā meaʻai holoʻokoʻa me ka liʻiliʻi loa e like me ka hiki.
hōʻuluʻulu manaʻo
ʻO nā meaʻai like ʻole, e like me nā legumes, nā kīʻaha, nā huaʻai, nā nati, nā ʻanoʻano, nā hua a me nā huaʻai, e hana i kahi meaʻai huaʻai maikaʻi. E hoʻomaʻamaʻa i ka hoʻohaʻahaʻa inā hoʻokomo ʻoe i nā meaʻai ultra-processed.
Nā Mea ʻAi e Hōʻalo
ʻO nā meaʻai nui e hōʻalo ʻia ma ka ʻai ovo-vegetarian nā ʻiʻo a me nā huahana waiu, akā pono e kāpae ʻia kekahi mau mea hoʻohui meaʻai.
Inā e hoʻololi ana ʻoe i ka meaʻai ovo-vegetarian, e pale i kēia mau mea:
- ʻiʻo ʻulaʻula: pipi, hipa, puaa
- Ka moa: ka moa, ka pipi, ka moa
- ʻO ka iʻa a me ka pūpū
- Kanaka waiū: waiu, yogurt, cheese, pata
- Nā huahana pāʻai: berena a me nā mea ʻai i hana ʻia me ka waiū a i ʻole ka pata
- ʻO nā mea hoʻohui meaʻai i loaʻa mai ka ʻiʻo a me nā huahana waiu: gelatin, lard, carmine, casein, whey
- Nā mea ʻē aʻe: ka hupa holoholona, ka pate, ka wai iʻa, kekahi mau mea hoʻohui omega-3, kaʻaila waiu ʻole, ka lole Kaisara.
Hiki iā ʻoe ke ʻimi i nā mea ʻai meaʻai no ka nui o kēia mau meaʻai. Eia nō naʻe, e hoʻomanaʻo ʻaʻole hiki i kēia mau mea pani ke kūlike i ka meaʻai.
No ka laʻana, ʻaʻole hāʻawi ka hapa nui i ka nui o ka protein a me nā minela like me ka waiū bipi maʻamau. ʻAʻole kēia he koho maikaʻi ʻole iā ia iho, akā pono e noʻonoʻo inā ʻo kāu pahuhopu ka hana ʻana i kahi meaʻai meaʻai meaʻai.
hōʻuluʻulu manaʻo
ʻO nā meaʻai ovo-vegetarian e kāpae i nā ʻiʻo a pau, ka waiu a me ka ʻiʻo a me nā mea hoʻohui waiu a me nā meaʻai.
Papa kuhikuhi laʻana
ʻOiai ʻokoʻa paha nā pono meaʻai a me nā makemake meaʻai, eia kahi laʻana o ke ʻano o nā lā ʻelima o ka meaʻai huaʻai huaʻai.
ka Poakahi
- ʻaina awakea: pudding niu-chia me nā hua maloʻo a me nā nati
- ʻaina awakea: mea ʻai meaʻai me nā lentila a me nā pahū flax
- ʻAina ahiahi: nā mea kanu i hoʻomoʻi ʻia me ka tofu a me ka laiki ʻeleʻele
ka Poalua
- ʻaina awakea: ka palaoa palaoa piha me nā ʻōmaʻomaʻo paʻa a me nā hua moa
- ʻaina awakea: hummus a me ka mea kanu sanwiti uhi me ka aoao o
- ʻAina ahiahi: kīʻaha quinoa me nā pīni ʻeleʻele, ka hū meaʻai, nā ʻōmaʻomaʻo i hui pū ʻia, ka guacamole a me ka salsa
Wednesday
- ʻaina awakea: ʻōmaʻomaʻo ʻōmaʻomaʻo me ka spinach, ka waiu cashew, ka pata ʻalemona, ka maiʻa, ka ʻala a me ka avocado
- ʻaina awakea: sanwiti huamoa ma ka berena ʻai piha
- ʻAina ahiahi: nā noodles pīkī ʻala me ka edamame, kāpī poni a me ka cilantro
Thursday
- ʻaina awakea: ka oatmeal me nā hua hou, nā hua hemp a me nā ʻalemona flaked
- ʻaina awakea: waiho ʻia nā noodles peanut
- ʻAina ahiahi: tempe i puhi ʻia me nā lau ʻai ʻai a me ka risotto mushroom vegetarian
Friday
- ʻaina awakea: nā hua ʻai a me nā mea kanu me kahi ʻaoʻao o nā hua hou
- ʻaina awakea: ʻO ka pī keʻokeʻo a me ka sopa Tomato me ka palaoa palaoa holoʻokoʻa
- ʻAina ahiahi: ʻO Cauliflower a me Chickpea Tacos me Cilantro-Lime Cashew Cream Sauce
hōʻuluʻulu manaʻo
Hōʻike ka laʻana hoʻolālā meaʻai ma luna nei i kekahi o nā meaʻai olakino a me nā kīʻaha kaulike hiki iā ʻoe ke leʻaleʻa i ka meaʻai huamoa-meaʻai.
ʻO ka laina lalo
ʻO ka meaʻai ovo-vegetarian kahi ʻano meaʻai meaʻai e kāpae i nā huahana holoholona a pau koe nā hua.
I ka lōʻihi o ka hoʻolālā maikaʻi ʻana, hiki i kēia ʻano ʻai ke hāʻawi i nā meaʻai āpau e pono ai i kou kino a hāʻawi paha i nā pono like ʻole, me ka hōʻemi ʻana i ka maʻi puʻuwai a me ka maʻi diabetes.
Inā ʻoe e noʻonoʻo nei e hoʻololi i kahi meaʻai ovo-meaʻai, e hoʻokomo i nā ʻano legumes, nā nati, nā ʻanoʻano, nā mea kanu a me nā huaʻai e hōʻoiaʻiʻo e loaʻa iā ʻoe ka hapa nui o kāu ʻai.
