ʻO ka meaʻai olakino he mea nui ia no ke ola olakino. Nui nā koho no ka poʻe makemake e ʻai i nā meaʻai olakino. ʻO kekahi o kēia, ka meaʻai flexitarian, he ala ʻai meaʻai i loaʻa i ka kaulana i kēia manawa.
Ua hoʻokumu ʻia ka meaʻai Flexitarian e ka meaʻai meaʻai ʻo Dawn Jackson Blatner e kōkua i ka poʻe e hauʻoli i nā pono o nā meaʻai meaʻai i ka wā e ʻai ana i nā huahana holoholona me ka maʻalahi.
Hoʻopau loa ka poʻe mea ʻai meaʻai i ka ʻiʻo, ka iʻa, nā hua manu, ka waiū, a me nā meaʻai holoholona āpau, ʻoiai ʻaʻole ʻai nā vegans i ka ʻiʻo a me nā meaʻai holoholona ʻē aʻe. ʻOkoʻa loa nā Flexitarians, a i ʻole semi-vegetarians, mai nā mea ʻai meaʻai a i ʻole vegans no ka mea ʻai lākou i nā huahana holoholona. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ke ʻano o ka nohona ma mua o ka ʻai.
Ma kēia ʻatikala, e ʻimi mākou i ke ʻano o ka meaʻai flexitarian a pehea ke koho no ke ola olakino.
He aha ka meaʻai Flexitarian?
ʻO ka ʻai Flexitarian kahi ala ʻai maʻalahi i hoʻohui ʻia me ka vegetarianism. Hoʻopau kēia ʻai i nā huahana holoholona e like me ka ʻiʻo, ka moa a me ka iʻa, akā hiki ke ʻai ʻia i kēlā me kēia manawa. Hoʻokumu ʻia kēia meaʻai ma luna o nā meaʻai mea kanu. nā momona olakinoHāʻawi ia i kahi meaʻai momona i nā protein, ikehu a me ka fiber. Hoʻololi pinepine ka poʻe e hahai ana i ka meaʻai flexitarian i nā kumu protein holoholona me nā kumu protein mea kanu. Hāʻawi kēia i kahi meaʻai kaulike.
Ka papa inoa meaʻai Flexitarian
Hiki iā Flexitarian Diet ke lilo i kou kaumaha?
ʻO ka manaʻo maoli "maʻalahi a me ka meaʻai ʻai," makemake nui ka meaʻai flexitarian i nā meaʻai mea kanu me ka ʻae ʻana i ka ʻai ʻana i ka ʻiʻo a me ka iʻa i kekahi manawa. ʻO ke kumu nui o ka hoʻololi ʻana i ka meaʻai Flexitarian e hōʻemi i ka ʻai ʻana i nā huahana holoholona a ʻai i nā meaʻai mea kanu. Manaʻo ʻia kēia he ala kūpono no ka lilo ʻana o ke kaumaha.
ʻO nā kumu i maikaʻi ai ka ʻai Flexitarian i ka lilo ʻana o ke kaumaha penei:
ʻO nā meaʻai i hoʻokumu ʻia i nā mea kanu he haʻahaʻa i ka calorie a kiʻekiʻe i ka fiber. Hoʻonui kēia i ka manaʻo o ka piha a kōkua iā ʻoe e ʻai liʻiliʻi.
I ka manawa like, ʻoi aku ka nui o nā mea kanu, nā huaʻai, legume a paipai i ka ʻai ʻana i nā meaʻai e like me ka palaoa piha. Hāʻawi kēia mau meaʻai i ke kino i nā huaora, nā minerala a me nā meaʻai ʻē aʻe e pono ai.
Hoʻopili pū ka ʻai Flexitarian i ka ʻai ʻana i nā momona olakino. ʻOi aku ka maikaʻi o ka aila meaʻai ma mua o nā momona momona a hāʻawi i nā momona e pono ai ke kino. Kākoʻo nā momona maikaʻi i ka ʻai ʻana o nā huaora momona a me ka hāʻawi ʻana i ka ikehu e pono ai ke kino.
Hoʻohui ʻia, kōkua ka ʻai flexitarian e hōʻemi i nā hopena olakino maikaʻi ʻole e pili ana i ka ʻai nui ʻana i nā huahana holoholona. ʻO ka hōʻemi ʻana i ka ʻai ʻana i ka ʻiʻo a me ka iʻa e hōʻemi i ka pilikia o nā pilikia olakino e like me ka maʻi puʻuwai, ka maʻi diabetes a me ka momona.
ʻO ka ʻai Flexitarian e kōkua iā ʻoe e hoʻemi i ke kaumaha ma ke ʻano olakino wale nō ke hahai pono a ʻai i nā meaʻai kūpono. Pono ʻoe e hoʻonui i kāu meaʻai me nā ʻano mea kanu like ʻole a hoʻokō i kāu pono protein mai nā kumu ʻē aʻe e like me nā legumes, nā ʻanoʻano, nā kīʻaha a me nā huahana waiu. Pono ʻoe e nānā mau i kāu meaʻai, e nānā i ke kaumaha o kou kino a hoʻololi e like me ka mea e pono ai.
Papa papaʻai ʻai Flexitarian
I kēia manawa e hōʻike mākou i kahi papa inoa meaʻai flexitarian i ka poʻe makemake e hahai i kēia ʻai.
aina kakahiaka
Hiki iā ʻoe ke hoʻohui i ka maiʻa i kālai ʻia, nā ʻalemona a me kahi kinamona i ka hapalua o ke aniani o ka oatmeal.
Hiki iā ʻoe ke ʻono iā ia ma ka hoʻohui ʻana i ka walnuts a me ka meli i ʻelua punetēpē o ka yoghurt.
Hiki iā ʻoe ke hoʻomākaukau i kahi sanwī maikaʻi ma o ka hoʻohui ʻana i ka tiiki, ka ʻōmato a me ka kukumba i kahi ʻāpana o ka palaoa palaoa holoʻokoʻa.
ʻAina awakea
Hiki iā ʻoe ke hoʻomākaukau i kahi sopa momona me ka hoʻohana ʻana i nā lentils, nā aniani, nā kāloti a me nā tōmato.
Hiki iā ʻoe ke ʻai i ka ʻaina awakea ma ka hoʻohui ʻana i ka wai lemon, ka aila ʻoliva a me nā mea ʻala i ka salakeke chickpea.
Hiki iā ʻoe ke hana i kahi kīʻaha olakino olakino ma ka hoʻohui ʻana i nā mea kanu i kahi pilaf i hoʻomākaukau ʻia me ka laiki palaoa holoʻokoʻa.
Hiki iā ʻoe ke hana i kahi smoothie hōʻoluʻolu ma ka hui ʻana i kahi lima o ka spinach, blueberries, kahi ʻāpana maiʻa a me kahi aniani o ka waiū i loko o kahi mea hui.
Hiki ke koho ʻia nā hua maloʻo e like me ka wōnati, nā ʻalemona a me nā huawaina i mea ʻai maikaʻi.
ʻAina ahiahi
Inā makemake ʻoe e ʻai i ka ʻiʻo i nā manawa he nui i ka pule, hiki iā ʻoe ke koho i ka moa grilled. Hiki iā ʻoe ke lawelawe iā ia me nā mea kanu i hoʻomoʻa ʻia a i ʻole salad.
Hiki iā ʻoe ke hoʻomākaukau i kahi kīʻaha meaʻai ʻono ma ke kāʻei ʻana i nā halo me ka ʻaila ʻoliva.
Hiki iā ʻoe ke hana i kahi pāʻina ʻoluʻolu ma ka hoʻohui ʻana i nā mea kanu i ka pasta palaoa holoʻokoʻa.
mea ala
Hiki iā ʻoe ke hana i kahi mea ʻono maikaʻi ma o ka hui ʻana i nā hua liʻiliʻi i ʻoki ʻia.
Hiki iā ʻoe ke hoʻāʻo i kahi papa keke māmā i hoʻomākaukau ʻia me ka yoghurt, nā kuki palaoa holoʻokoʻa a me nā huaʻai.
ʻAi ʻai Flexitarian 1-Week Laʻana Menu
E wehewehe mākou pehea e hoʻokō ai i ka meaʻai flexitarian ma ke kaʻana ʻana i kahi papa kuhikuhi no hoʻokahi pule e alakaʻi iā ʻoe i ka hoʻohana ʻana i kēia meaʻai.
ka Poakahi
ʻAina kakahiaka: Oatmeal, nati, huaʻai a me ka waiu ʻalemona.
ʻAi ʻai: ʻO kahi lima o ka walnuts a me nā huaʻai kau.
ʻO ka ʻaina awakea: ʻO ka saladi huaʻai chickpea a me ka palaoa palaoa holoʻokoʻa.
Meaʻai: kāloti a me ka hummus.
ʻAina ahiahi: ʻO ka pīkī kīʻaha, ka laiki a me ka salakeke ʻōmaʻomaʻo.
ka Poalua
ʻAʻai kakahiaka: ʻO ka smoothie maiʻa (waiu ʻalemona, maiʻa, oatmeal a me ka pata nut).
Pāʻina: He lima o nā ʻalemona a me nā hua o ka wā.
ʻO ka ʻaina awakea: ʻO ka sopa Lentil a me ka pilaf bulgur me ka spinach.
ʻAi ʻai: Prunes a me ka walnuts.
ʻAina ahiahi: Laiki me nā mea kanu a me ka laiki ʻeleʻele.
Wednesday
ʻAina kakahiaka: Porridge, waiu ʻalemona, hua hou a me nā hua chia.
Pāʻina: ʻO kahi lima o nā hazelnuts a me nā huaʻai kau.
ʻAina: Sandwich a me ka salakeke i hoʻomākaukau ʻia me ka palaoa palaoa holoʻokoʻa.
ʻAi ʻai: ʻO nā apricots maloʻo a me nā ʻalemona.
ʻAina ahiahi: ʻO ka salakeke Quinoa i hoʻomākaukau ʻia me nā mea kanu like ʻole
Thursday
ʻAina kakahiaka: ʻAvocado toast, ʻōmato a me ka arugula.
ʻAi ʻai: ʻO kahi lima o ka walnuts a me nā huaʻai kau.
ʻO ka ʻaina awakea: ka salakeke lentil ʻōmaʻomaʻo a me ka berena palaoa holoʻokoʻa.
Meaʻai: kāloti a me ka hummus.
ʻAina ahiahi: pilaf laiki ʻulaʻula me ka moa, nā mea kanu a me ka salakeke ʻōmaʻomaʻo.
Friday
ʻAina kakahiaka: Pudding hua Chia me ka waiū ʻalemona a me nā hua hou.
Pāʻina: He lima o nā ʻalemona a me nā hua o ka wā.
ʻAina awakea: Sandwich a me ka salakeke i hana ʻia me nā mea kanu.
ʻAi ʻai: Prunes a me ka walnuts.
ʻAina ahiahi: ka laiki Bulgur me nā artichokes, ka salakeke ʻaoʻao me ka yogurt.
Poaono
ʻAina kakahiaka: nā huaʻai hou a me nā hua.
Pāʻina: ʻO kahi lima o nā hazelnuts a me nā huaʻai kau.
ʻAina awakea: ʻAi Pea, palaoa palaoa piha.
ʻAi ʻai: ʻO nā apricots maloʻo a me nā ʻalemona.
ʻAina ahiahi: ʻuala kālua, nā mea kanu a me nā pīni kīkī.
Sunday
ʻAina kakahiaka: Oatmeal, nati, huaʻai a me ka waiu ʻalemona.
ʻAi ʻai: ʻO kahi lima o ka walnuts a me nā huaʻai kau.
ʻO ka ʻaina awakea: ʻO Chickpea a me ka salakeke huaʻai, ka palaoa palaoa holoʻokoʻa.
Meaʻai: kāloti a me ka hummus.
ʻAina ahiahi: ʻO ka pīkī kīʻaha, ka laiki a me ka salakeke ʻōmaʻomaʻo.
Hoʻokumu nā meaʻai ma kēia papa kuhikuhi no ka ʻai flexitarian. Hiki iā ʻoe ke hana i kāu mau koho ponoʻī ma ka ʻāpana "He aha kāu e ʻai ai i ka meaʻai flexitarian?" ma lalo.
He aha ka mea e ʻai ai ma ka ʻai Flexitarian?
ʻO nā pūʻulu meaʻai nui e hiki ke ʻai ʻia ma ka ʻai Flexitarian:
Nā huaʻai a me nā meaʻai: He mea koʻikoʻi nā huaʻai a me nā mea kanu i ka ʻai Flexitarian. No ka mea ua hoʻokumu ʻia kēia meaʻai i nā meaʻai mea kanu, pono ʻoe e ʻai i nā ʻano huaʻai a me nā mea kanu i kēlā me kēia pāʻina. nā huaʻai waihoʻoluʻu, nā lau ʻōmaʻomaʻo a me nā huaʻai nā huaora a me nā minela e pono ai kou kino.
Palaoa: He wahi nui ka palaoa piha i ka meaʻai Flexitarian. ʻO nā kīʻaha holoʻokoʻa e like me ka palaoa palaoa holoʻokoʻa, ka laiki ʻeleʻele, a me ka oatmeal e hāʻawi i ka fiber a me ka ikehu. Hoʻolōʻihi ka fiber i ka manaʻo o ka piha ma ke kōkua ʻana i ka ʻōnaehana digestive e hana pono.
Nā polokina mea kanu: I ka ʻai Flexitarian, hoʻololi nā mea kanu i ka ʻiʻo. ʻO ka pīkīPono ʻoe e kiʻi i ka protein mai nā kumu mea kanu e like me ka lentils, beans, almonds, hazelnuts a me nā hua. Ma kēia ala, e hōʻoia ʻoe e loaʻa iā ʻoe nā amino acids e pono ai i kou kino.
Nā huahana kai: He kuleana koʻikoʻi ka iʻa kai i ka ʻai Flexitarian. iʻa, nā ʻakika momona omega-3 He waiwai ia i nā meaʻai a kākoʻo i ke olakino o ka naʻau. ʻO nā iʻa hou a iʻa paha, nā iʻa momona e like me ka salmon, sardines a me ka mackerel he iʻa kai hiki iā ʻoe ke ʻai i kāu ʻai.
ʻO nā mea liʻiliʻi o nā hua waiū a me nā hua: ʻO nā huahana waiu a me nā huahana waiu i ka ʻai flexitarian hua Hiki ke hoʻopau i nā mea liʻiliʻi. He mea nui ka hoʻokomo ʻana i nā kumu calcium e like me ka yoghurt, cheese, milk and low-fat milk. ʻO nā hua manu kekahi kumu olakino o ka protein a hiki ke ʻai ʻia i kekahi manawa.
He aha ka mea e ʻai ʻole ai ma ka Flexitarian Diet?
ʻO ka poʻe e noʻonoʻo ana e hoʻololi i kahi meaʻai Flexitarian e pale a kaupalena paha i kēia mau meaʻai:
ʻO ka ʻiʻo ʻulaʻula a me ka ʻōpala: I ka ʻai Flexitarian, ʻoiai he liʻiliʻi ka ʻai ʻana o ka ʻiʻo, pono e haʻalele i nā ʻano ʻiʻo kaumaha a loaʻa ka momona momona, e like me ka ʻiʻo ʻulaʻula a me ka ʻai. ʻIke ʻia ka ʻiʻo ʻulaʻula no kona kiʻekiʻe cholesterol a me ka momona momona. Eia nō naʻe, loaʻa pinepine nā ʻiʻo o ke kino i ka momona momona. No laila, he mea nui e pale aku i ka ʻiʻo ʻulaʻula a me ka ʻiʻo i mea e ʻoi aku ka maikaʻi o kāu ʻai a me ka nānā ʻana i ka meaʻai olakino puʻuwai.
Nā huahana ʻiʻo i hana ʻia: I ka ʻai Flexitarian, ua kaupalena ʻia ka ʻai ʻana o ka ʻiʻo, a pono e hoʻopau loa ʻia nā huahana ʻiʻo i hana ʻia. ʻO nā huahana ʻiʻo i hana ʻia he kiʻekiʻe i ka paʻakai, preservatives a me ka momona momona. Ma kahi o nā huahana ʻiʻo i hoʻoponopono ʻia e like me ka sausage, salami a me ka soudjouk, ʻoi aku ka maikaʻi o ka huli ʻana i nā kumu protein meaʻai e like me ka pī, ka lentil a me ka moa.
ʻAi wikiwiki a me nā meaʻai mākaukau: Ma muli o kou nānā ʻana i ka ʻai olakino ma ka ʻai Flexitarian, pono ʻoe e haʻalele i ka meaʻai wikiwiki a me nā meaʻai mākaukau. Loaʻa pinepine kēia mau ʻano meaʻai i ka nui o ka paʻakai, ke kō a me ka momona momona. Akā, pono ʻoe e koho i nā meaʻai hou, kūlohelohe a olakino āu e hoʻomākaukau ai ma ka home.
ʻO nā mea inu kō a me nā mea inu i loaʻa nā mea ʻono: Ma ka ʻai Flexitarian, pono ke pale ʻana i nā mea inu i loaʻa ke kō hou, e like me nā mea inu kō a me nā mea ʻono. ʻO nā mea inu kō ke kumu o ka lawe ʻana i ka calorie pono ʻole a he mea pōʻino i kou olakino. Akā, pono ʻoe e koho i nā mea inu olakino e like me ka wai, nā lāʻau kī a i ʻole nā wai hua maoli.
ʻAi a me ka hoʻoikaika kino
I ka meaʻai Flexitarian, nā meaʻai kanu e like me nā mea kanu, nā huaʻai, nā kīʻaha holoʻokoʻa a me nā legumes e hana i ka manaʻo o ka piha a kōkua i ka lilo ʻana i ke kaumaha me kā lākou haʻahaʻa calorie haʻahaʻa.
Eia naʻe, no ka maikaʻi o ka meaʻai, pono e hui pū ʻia me ka hoʻoikaika kino. Hoʻoikaika kinoKōkua ia i ka pohō kaumaha ma o ka hoʻonui ʻana i ka nui o ka puhi ʻana i ka calorie i ke kino. I ka manawa like, mālama ia i ka nui o ka muscle a hoʻonui i ka metabolism. Ke hoʻohui ʻoe me ka meaʻai Flexitarian, hāʻawi ia i ka hoʻonui ʻana i ka ikehu i loko o ke kino a maʻalahi ka loaʻa ʻana o kahi ʻano kino maikaʻi aʻe.
ʻO ka hoʻokomo ʻana i ka hoʻoikaika kino i kou ola e kōkua i ka hōʻemi ʻana i ke kaumaha, hoʻonui i nā pae ikehu a hoʻomaikaʻi i ke olakino noʻonoʻo, a me ka mālama ʻana i kou olakino holoʻokoʻa. ʻO ka hoʻoikaika kino maʻamau i hui pū ʻia me ka meaʻai maʻalahi e hoʻomaikaʻi i ke ʻano a kākoʻo i ke olakino holoʻokoʻa, hoʻomaikaʻi i ka maikaʻi o ke ola.
Nā pōmaikaʻi o ka ʻai Flexitarian
ʻO ka hoʻololi ʻana i ka meaʻai Flexitarian e hāʻawi i nā pono he nui ma ke ʻano o ke olakino kanaka a me ka mālama ʻana i nā kumuwaiwai kūlohelohe. Eia kekahi mau pono nui o keia ai.
He ola olakino: Hoʻokumu ʻia ka ʻai Flexitarian ma kahi papahana meaʻai kaulike. I loko o kēia papahana, nā huaʻai, nā mea kanu, nā kīʻaha, nā legumes a me kumuʻiʻo Hoʻopili ʻia kahi papaʻai me nā kumu meaʻai olakino. Hāʻawi kēia mau pūʻulu meaʻai i nā meaʻai pono e pono ai ke kino a hāʻawi i kahi ola olakino holoʻokoʻa.
Mālama i ke olakino naʻau: ʻO ka meaʻai Flexitarian ka manaʻo e kaupalena i ka ʻai ʻana i nā meaʻai me ka momona momona a me ka cholesterol. Ma kēia ala, emi ka pilikia o nā maʻi puʻuwai a hoʻomaikaʻi ke olakino cardiovascular. Eia kekahi, ʻo ka ʻai ʻana i nā meaʻai mea kanu e kōkua i ka pale ʻana i nā pae cholesterol.
Loaʻa i ke kaumaha kūpono:ʻO ka ʻai Flexitarian kahi papaʻai i makemake nui ʻia no ka hoʻemi paona a i ʻole ke kumu hoʻomalu kaumaha. ʻO ka hoʻohana ʻana i nā meaʻai i hoʻokumu ʻia i nā mea kanu ka hopena i ka emi ʻana o ka calorie. Hoʻohui ʻia, mahalo i kāna ʻano fiber kiʻekiʻe, ʻoi aku ka lōʻihi o ka manaʻo o ka piha a me ka emi ʻana o ka ʻai ʻai.
Pono kaiapuni: Kākoʻo ka ʻai Flexitarian i ka hoʻomau ʻana o ke kaiapuni ma o ka hōʻemi ʻana i ka ʻai ʻana i nā huahana holoholona. ʻO ka ʻoihana holoholona kahi kumu nui o ka hoʻokuʻu ʻana i ke kinoea ʻōmaʻomaʻo a pili pū kekahi me ka hoʻohana nui ʻana i ka wai. Hāʻawi ka ʻai Flexitarian i kahi koho hoʻomau i kēia wahi a kōkua i ka mālama ʻana i nā kumuwaiwai kūlohelohe.
Eia naʻe, e like me kēlā me kēia meaʻai, ʻo ka ʻai flexitarian kekahi e lawe mai i kekahi pōʻino. I kēia manawa e kamaʻilio kākou e pili ana i nā pōʻino o ka ʻai flexitarian;
Nā hemahema o ka meaʻai: ʻOiai ke hilinaʻi nui nei ka meaʻai Flexitarian i nā meaʻai i hoʻokumu ʻia i nā mea kanu, hiki ke loaʻa nā hemahema o nā meaʻai me ka liʻiliʻi o ka ʻai ʻana i nā meaʻai holoholona. ʻOi aku ka hao, Huaola B12Pono e mālama pono i ka lawe ʻana i nā meaʻai e like me ka calcium, calcium a me omega-3. No laila, he mea nui i ka poʻe e hahai ana i kēia ʻai e nīnau i ke kauka e ʻike i nā hemahema o ka meaʻai a lawe mau i nā mea hoʻohui.
Ka nele i ka protein: No ka mea, ua kaupalena ʻia ka ʻai ʻana o ka ʻiʻo i ka meaʻai Flexitarian, he paʻakikī ke hōʻoia i ka ʻai pono o ka protein. ʻO nā protein ke kumu o nā waikawa amino e pono ai ke kino a pāʻani i nā hana koʻikoʻi he nui, e like me ka mālama ʻana i nā pae ikehu, hoʻoponopono ʻiʻo a hoʻoikaika i ka ʻōnaehana pale. ʻO ka lawa ʻole o ka protein hiki ke hoʻoulu i nā pilikia e like me ka nalo ʻana o ka ʻiʻo, nāwaliwali o ka ʻōnaehana pale a me ka haʻahaʻa haʻahaʻa. No laila, he mea nui i ka poʻe e hahai ana i kahi meaʻai flexitarian e hoʻololi i kā lākou papaʻai meaʻai me nā kumu protein mea kanu.
Haʻahaʻa ikehu pae: Hiki i ka ʻai Flexitarian ke hoʻemi i ka pae ikehu. ʻO kēia no ka mea he haʻahaʻa pinepine ka meaʻai i nā calorie a i kekahi manawa ʻaʻole lawa ka ikehu. Hiki i kēia ke kumu i ka nele o ka ikehu a me ka manaʻo nui o ka nāwaliwali i ka wā e hana ai i nā hana o kēlā me kēia lā. Ma muli o ka pau ʻana o ka ikehu ma ka hahai ʻana i ka meaʻai, he mea nui e ʻai i nā meaʻai i loaʻa nā momona maikaʻi, nā haʻalulu paʻakikī, a me ka nui o ka protein e hoʻonui ai i nā pae ikehu.
Nā pilikia pilikanaka: Hiki i ka ʻai Flexitarian ke hoʻololi i ka ʻai ʻai ʻai a i kekahi manawa ke hoʻopilikia i nā hanana pilikanaka. He mea paʻakikī paha ke kū i waho ma ke ʻano he mea kūʻai ʻike a ʻimi i nā kīʻaha ʻē aʻe, ʻoi loa i nā kūlana e like me nā hui ʻohana, kipa hale ʻaina a me nā kono e ʻai nui ʻia ai ka ʻiʻo.
Ma ka hopena;
ʻO kaʻai Flexitarian kahi koho kūpono no ke ola olakino. Ma ka hoʻemi ʻana i ka hilinaʻi ʻana i nā huahana holoholona, hiki ke hāʻawi i kahi meaʻai kaulike a kākoʻo i ka hoʻomau kaiapuni.
No ka hahai ʻana i ka meaʻai Flexitarian, hoʻemi ʻia ka ʻai ʻana o ka ʻiʻo a hoʻohana ʻia nā kumu protein kumulāʻau. Kōkua kēia meaʻai olakino e hoʻemi i ke kaumaha. ʻO kaʻoiaʻiʻo o nā meaʻai mea kanu he haʻahaʻa i nā calorie a kiʻekiʻe i ka fiber e hoʻonui i ka manaʻo o ka piha a hiki iā ʻoe ke ʻai liʻiliʻi.
I ka manawa like, hāʻawi ia i nā meaʻai e pono ai ke kino no ka mea e kālele ana i ka ʻai ʻana i nā momona olakino. Eia nō naʻe, pono e hoʻokō ʻia ka meaʻai flexitarian ma ke ʻano olakino a hahai pono. No ka ʻai meaʻai olakino a maʻalahi, hiki iā ʻoe ke noʻonoʻo e hoʻāʻo i ka meaʻai flexitarian.
