ʻO ka ʻai meaʻai meaʻai ʻaʻole wale he koho ola olakino a me ka ethical, akā e hele pū me ʻoe i kāu huakaʻi hoʻemi kaumaha. Ua like kēia ʻai mea kanu me kahi kiʻi pena i piha i nā meaʻai waihoʻoluʻu a ʻano like ʻole i ke ʻano. Akā, pehea e hiki ai iā mākou ke hoʻololi i kēia kiʻi pena i hana noʻonoʻo kaumaha? Ma kēia ʻatikala, e ʻike mākou i nā mea huna slimming i hūnā ʻia ma waena o nā lau ʻōmaʻomaʻo a ʻike i ka meaʻai meaʻai hiki ke lilo i kekahi o nā kī e lilo ai ke kaumaha ma ke ʻano olakino.
He aha ka meaʻai meaʻai meaʻai?
ʻO ka meaʻai meaʻai meaʻai he meaʻai e kaupalena a kāpae loa i ka ʻai ʻana i nā huahana holoholona. Aia nā ʻano ʻano like ʻole o kēia meaʻai, hoʻokaʻawale wale kekahi i ka ʻiʻo, a ʻo nā mea ʻē aʻe e hoʻokaʻawale i nā huahana holoholona e like me nā huahana dairy, hua manu, a i kekahi manawa me ka meli.
Nui nā poʻe e koho e lilo i mea ʻai no ke olakino, kaiapuni, ka pono a me nā kumu hoʻomana. Ua koho kekahi i kēia ala ma muli o ko lākou mahalo nui i nā pono holoholona, a ʻo kekahi poʻe e lawe i kēia meaʻai no ka hoʻomau ʻana i ke kaiapuni a i ʻole nā pono olakino.
Hiki i ka ʻai meaʻai ke hoʻemi i ka pilikia o nā maʻi mau loa, e like me ka maʻi puʻuwai, ke koko kiʻekiʻe, ka maʻi diabetes a me kekahi mau ʻano maʻi kanesa. He kōkua nō hoʻi i ka hoʻokele paona no ka mea he haʻahaʻa loa ia i nā calorie.
I ka hahai ʻana i ka meaʻai meaʻai, protein, hao, kalipunaHe mea nui e hōʻoia i ka ʻai pono ʻana i kekahi mau meaʻai e like me ka zinc, zinc a me ka huaora B12. Loaʻa ʻia kēia mau meaʻai i nā huahana holoholona, akā hiki ke loaʻa mai nā kumu mea kanu me ka hoʻolālā akahele.
Ke hoʻokō ʻia ma ke ʻano olakino a kaulike, hāʻawi ka meaʻai meaʻai i nā pōmaikaʻi nui no ke olakino pilikino a me ka hoʻomau ʻana o ke kaiapuni. Eia nō naʻe, no ka mea ʻokoʻa nā pono meaʻai o kēlā me kēia kanaka, he mea nui e kamaʻilio me kahi meaʻai a i ʻole ʻoihana mālama ola ma mua o ka lawe ʻana i kēia ʻano meaʻai.
ʻO ka lilo ʻana i mea ʻai meaʻai ʻaʻole ia he meaʻai wale nō, akā he ʻano nohona. No laila ma mua o kou hoʻomaka ʻana i kēia huakaʻi, he mea nui e hoʻoholo i ka mea maikaʻi loa iā ʻoe. Nui nā ʻano e ola ai i ke ola olakino a hauʻoli, a ʻo ka meaʻai meaʻai meaʻai kekahi o lākou.
He aha nā ʻano o ka Vegetarianism?
ʻO ka Vegetarianism kahi meaʻai e pili ana i ke kumu o ka ʻai ʻole ʻana i nā huahana i loaʻa mai nā holoholona. Eia nō naʻe, aia nā ʻano ala like ʻole a me nā ʻano meaʻai ma lalo o kēia manaʻo ākea. No laila, he aha kēia mau ʻano a he aha nā ʻokoʻa ma waena o lākou?
Lacto-Vegetarianism: ʻAʻole ʻai nā Lacto-vegetarians i ka ʻiʻo, ka iʻa a me nā hua manu, akā hoʻomau i ka ʻai ʻana i nā huahana waiū. He mea maʻamau kēia meaʻai ma India a hāʻawi i nā pono o nā meaʻai e like me ka protein a me ka calcium i hāʻawi ʻia e nā huahana dairy.
ʻOvo-Vegetarianism: ʻAʻole ʻai nā Ovo-vegetarians i ka ʻiʻo a me ka iʻa, akā hoʻomau i ka ʻai ʻana i nā hua. ʻO nā hua manu kahi kumu o ka protein kiʻekiʻe a me nā huaora a me nā minela koʻikoʻi.
Lacto-Ovo-Vegetarianism: He poʻe ʻai meaʻai lākou e ʻai ana i nā huahana waiū a me nā hua. ʻO kēia ka meaʻai meaʻai maʻamau ma nā ʻāina Komohana.
Pescatarianism: ʻAʻole ʻai nā Pescatarians i ka ʻiʻo mai nā holoholona ʻāina e like me ka ʻiʻo a me ka moa, akā hoʻokomo pū lākou i nā iʻa a me nā iʻa iʻa ʻē aʻe i kā lākou ʻai. Nui ka iʻa i ka omega-3 fatty acids a kākoʻo i ke olakino o ka naʻau.
Veganism:vegansʻAʻole lākou e ʻai i ka ʻiʻo, ka iʻa, nā huahana waiu, nā hua manu a me nā huahana holoholona ʻē aʻe. ʻAʻole hoʻohana lākou i nā lole, nā mea hana a me nā huahana ʻē aʻe i loaʻa mai nā holoholona. Manaʻo ʻia ʻo Veganism he ʻano ola.
ʻO ka meaʻai meaʻai maka: ʻAʻole ʻai nā mea ʻai meaʻai maka i nā meaʻai i kuke ʻia a me nā meaʻai i hana ʻia. Hoʻokumu ʻia kā lākou ʻai i nā mea kanu maka, nā huaʻai, nā ʻanoʻano a me nā nati.
Flexitarian (Flexible Vegetarianism):Ka poʻe flexitarians, hahai lākou i ka ʻai meaʻai meaʻai, akā hiki ke ʻai i ka ʻiʻo i kekahi manawa. Hāʻawi kēia meaʻai i kahi ala maʻalahi a makemake e hōʻemi i ka ʻai ʻana i ka ʻiʻo.
Loaʻa i kēlā me kēia meaʻai meaʻai kona mau pono ponoʻī a me nā ʻano meaʻai. Hiki i nā pahuhopu olakino pilikino, nā manaʻo kūpono, a me nā hopohopo kaiapuni ke hoʻololi i ka meaʻai meaʻai meaʻai a ke kanaka e koho ai. ʻO ka mea nui i ke koho ʻana i kekahi meaʻai, ʻo ia ka loaʻa ʻana o nā meaʻai āpau e pono ai ke kino ma ke ʻano kaulike.
Hiki i ka meaʻai meaʻai ke kōkua iā ʻoe e lilo i ke kaumaha?
Nui nā poʻe e ʻimi nei i ke ola olakino a me ke kaumaha kūpono e noʻonoʻo e hoʻololi i kā lākou meaʻai. ʻO kekahi o nā kumuhana i kaulana i nā makahiki i hala iho nei a he nui ka poʻe e noʻonoʻo nei inā kōkua ka meaʻai meaʻai iā ʻoe e hoʻemi i ke kaumaha. No laila, hiki anei ke lilo i ke kaumaha me ka meaʻai meaʻai?
ʻO ke kumu o ka meaʻai meaʻai he mau mea kanu, nā huaʻai, nā kīʻaha holoʻokoʻa, nā legumes a me nā huahana waiu momona ʻole. ʻO ka haʻalele ʻana i ka ʻiʻo maʻamau e hana i kahi meaʻai haʻahaʻa-calorie a ʻoi aku ka fiber. Hoʻolohi ka fiber i ka ʻōnaehana hoʻoheheʻe ʻana, e ʻoluʻolu ai ʻoe i ka piha no ka lōʻihi, e kōkua ana i ka mālama kaumaha.
Eia naʻe, ʻokoʻa ka pohō kaumaha o ka meaʻai meaʻai mai kēlā me kēia kanaka. ʻO ka mea nui, ʻo ka meaʻai he kaulike a ʻokoʻa. ʻAʻole lawa ka hoʻopau wale ʻana i ka ʻiʻo mai ka ʻai; ʻO nā meaʻai e hoʻololi ʻia he pono ke loaʻa i ka waiwai meaʻai kiʻekiʻe a ʻaʻole i hana ʻia. No ka laʻana, hiki i nā huahana meaʻai meaʻai i hoʻoponopono ʻia, nā meaʻai momona, a i ʻole nā palapala i hoʻomaʻemaʻe ʻia ke hopena maikaʻi ʻole i nā hana hoʻemi kaumaha.
ʻO kekahi mea koʻikoʻi ʻo ka mālama ʻana i ka ʻāpana. ʻOiai ma ka ʻai meaʻai meaʻai, pono e pale i ka nui o ka calorie. Hiki i nā meaʻai meaʻai meaʻai kiʻekiʻe ke hoʻonui i ke kaumaha. No laila, he mea nui e koho i nā koho meaʻai meaʻai olakino a mālama i nā ʻāpana kūpono.
Hōʻike ka noiʻi e kōkua ka meaʻai meaʻai i ka mālama ʻana i ke kaumaha i ka wā lōʻihi. Eia nō naʻe, pono e makaʻala i ka hahai ʻana i kēia meaʻai a hana pū me kahi meaʻai a meaʻai meaʻai paha inā pono. No laila, hiki ke lilo i ke kaumaha ma ke ʻano olakino ʻoiai e loaʻa ana nā meaʻai āpau e pono ai ke kino.
Laʻana i ka papa inoa meaʻai meaʻai
1-Week meaʻai meaʻai
Eia kahi papa inoa meaʻai meaʻai meaʻai i kēlā me kēia pule e kōkua i ka poʻe makemake e hoʻemi i ke kaumaha:
Poakahi:
ʻAi kakahiaka: ʻO ka palaoa palaoa holoʻokoʻa, ka cheese feta, ke kōmato, ka kukama, ka ʻoliva a me ka pepa ʻōmaʻomaʻo.
ʻAi ʻai: ʻO kahi lima o nā hua ʻukena a me kahi kīʻaha cherries.
ʻaina awakea: Hoʻopiha ʻia nā lau waina me ka ʻaila ʻoliva a me ka waiu pata.
ʻAi ʻai: Hoʻokahi kīʻaha hua salakeke.
ʻAina ahiahi: ʻO ka ʻiʻo lentil a me ka salakeke.
ka Poalua:
ʻAi kakahiaka: ʻO ka oatmeal, nā huaʻai hou a me ka walnuts.
ʻAi ʻai: ʻO kahi ʻāpana wai a me kahi lima o nā hazelnut.
ʻaina awakea: Bulgur pilaf me nā'ōmato a me ka mint, ka yogurt.
ʻAi ʻai: Kāloti a me ka hummus.
ʻAina ahiahi: Ua maule ka imam a me ka tzatziki.
Wednesday:
ʻAi kakahiaka: ʻO ka paʻakai curd, ka palaoa palaoa a me nā mea kanu hou.
ʻAi ʻai: ʻO kahi lima o nā ʻalemona a me kahi ʻāpana pineapple.
ʻAi kakahiaka: ʻAvocado mash a me ka palaoa palaoa piha.
ʻAi ʻai: ʻO kahi lima o nā apricots maloʻo a me kahi ʻāpana mango.
ʻaina awakea: Lentil soup a hui ʻia ka salakeke ʻōmaʻomaʻo ma ka ʻaoʻao.
ʻAi ʻai: He ʻāpana o ka palaoa palaoa a me ka paʻi ʻoliva.
ʻAina ahiahi: ʻO ka gratin mea kanu i kālua ʻia me ke kefir.
Ua hoʻomākaukau ʻia kēia papa inoa meaʻai meaʻai no kēlā me kēia ʻai e like me nā kumu o ka meaʻai olakino a kaulike. Eia nō naʻe, he mea nui e kamaʻilio me ke kauka mālama ola ma mua o ka hoʻololi ʻana i nā meaʻai. Hiki i kēia papa inoa ke hoʻomaka maikaʻi no ka poʻe hou i ka meaʻai meaʻai meaʻai a hiki ke hoʻololi ʻia i ka manawa e kūpono i kāu makemake pilikino.
He aha nā meaʻai i komo i loko o kahi meaʻai meaʻai?
ʻO ka meaʻai meaʻai meaʻai he mau ʻano meaʻai mea kanu a pale i nā huahana holoholona. Eia kekahi mau pūʻulu meaʻai maʻamau i komo i loko o ka meaʻai meaʻai.
ka lau: ʻO nā mea kanu a pau ke kumu o ka meaʻai meaʻai. ʻO nā mea kanu like ʻole e like me ka broccoli, spinach, peppers, eggplant a me nā mea ʻē aʻe he waiwai nui i nā huaora a me nā minela.
Nā huaʻai: Hāʻawi nā huaʻai hou, maloʻo a maloʻo paha i nā kō maoli, fiber a me nā meaʻai nui.
lāʻau ikiʻai wale:LentilʻO nā legumes e like me ka moa, ka pī a me ka pī he waiwai nui i ka protein a me ka fiber.
ʻO nā kīʻaha holoʻokoʻa:ʻO QuinoaʻO nā kīʻaha holoʻokoʻa, e like me ka bulgur, ka oats, ka palaoa palaoa a me ka pasta, hāʻawi i nā ʻakika a me ka fiber e pono ai no ka ikehu.
Nati a me na anoano: ʻO nā nati a me nā ʻanoʻano, e like me ka wōnati, nā ʻalemona, nā kumulāʻau chia a me nā hua flax, loaʻa nā momona maikaʻi a me ka protein.
Nā hua waiu a me nā hua: No nā mea ʻai meaʻai lacto-ovo, nā huahana waiu e like me ka waiū, ka paʻakai, ka yogurt a me nā hua manu he kumu ia o ka protein a me ka calcium.
ʻO ka waiū huaʻai a me nā huahana waiu: Soya, ʻalemona, waiu oat ʻO nā waiu mea kanu a me nā pākī vegan, e like me , hāʻawi i nā mea ʻē aʻe no nā meaʻai meaʻai a me nā meaʻai vegan.
mea kāhinu,: ʻO ka ʻaila ʻoliva, ka ʻaila avocado a me nā aila mea kanu ʻē aʻe e hoʻohui i nā momona momona maikaʻi a me ka ʻono.
Hoʻokumu kēia mau meaʻai i ke kumu o ka ʻai meaʻai meaʻai kaulike a pono e hoʻololi ʻia e hōʻoia i ka ʻai ʻana i nā meaʻai kūpono.
ʻO wai nā meaʻai ʻaʻole i hoʻokomo ʻia i loko o kahi meaʻai meaʻai?
Hoʻokuʻu ʻia kēia mau meaʻai mai ka meaʻai meaʻai no ka mea he holoholona lākou:
Et: Pipi, puaʻa, hipa, moa a me nā ʻano ʻiʻo ʻē aʻe.
Ka iʻa a me ka iʻa: ʻO nā ʻano iʻa a pau, ʻōpae, ʻoʻo a me nā meaʻai kai ʻē aʻe.
gelatin: He mea i loaʻa mai ka cartilage holoholona a hoʻohana ʻia i kekahi mau mea ʻono, jellies a me nā candies.
renet: He enzyme maʻamau i loaʻa mai ka ʻōpū holoholona, i hoʻohana ʻia i ka hana ʻana i kekahi mau cheeses.
ka meli: He huahana ia i hana ʻia e nā pi i makemake ʻole kekahi poʻe mea ʻai meaʻai e ʻai.
Nā momona holoholona: ʻO ka pata, ka momona a me nā momona ʻē aʻe o ke kumu holoholona.
ʻOiai hiki i nā mea ʻai meaʻai lacto-ovo ke ʻai i nā huahana waiū a me nā hua manu, hoʻopau pū nā vegans i kēia mau huahana mai kā lākou ʻai. I ka hahai ʻana i ka meaʻai meaʻai, pono e hoʻololi ʻia kēia mau meaʻai me nā mea kanu ʻokoʻa me ka waiwai waiwai nui. No ka meaʻai meaʻai meaʻai maikaʻi, pono e kiʻi i kēia mau meaʻai mai nā kumu mea kanu a ʻai i ka meaʻai kaulike.
He aha nā pōmaikaʻi o kahi meaʻai meaʻai?
No laila, he aha nā hopena maikaʻi o kēia ʻai i ke olakino?
Mālama i ke olakino naʻau: ʻO ka meaʻai meaʻai meaʻai e hoʻemi i ka pilikia o nā maʻi puʻuwai no ka mea haʻahaʻa i ka momona momona a me ka cholesterol. Nui nā meaʻai mea kanu i ka fiber, antioxidants a me nā phytochemical e kākoʻo ana i ke olakino o ka naʻau.
Hāʻawi i ka mālama kaumaha: Mahalo i ka nui o ka fiber, hoʻonui ka meaʻai meaʻai i ka manaʻo o ka piha a hoʻemi i ka manaʻo e ʻai nui. Kōkua kēia i ka mālama ʻana i ke kaumaha a mālama i ke kaumaha o ke kino.
Hoʻemi ia i ka pilikia o ka maʻi diabetes: ʻO ka meaʻai meaʻai meaʻai he waiwai nui i ka fiber a me nā haʻahaʻa paʻakikī e hoʻoponopono i ke kō koko. Me kēia mau hiʻohiʻona, hoʻemi ia i ka hopena o ka maʻi diabetes type 2 a kōkua i ka hoʻokele diabetes.
Hiki iā ia ke hoʻemi i ka pilikia o ka maʻi kanesa ma: Hōʻike kekahi mau haʻawina e hōʻemi ana ka ʻai meaʻai meaʻai i ka pilikia o kekahi ʻano maʻi kanesa, ʻoi aku ka maʻi maʻi colon. ʻO nā mea antioxidant a me nā mea anti-inflammatory o ka meaʻai mea kanu ke kuleana i ka hāʻawi ʻana i kēia hopena pale.
Hoʻomaikaʻi i ka ʻōnaehana digestive: ʻO ka meaʻai meaʻai meaʻai ka nui o ka fiber, e hoʻoponopono i ka ʻōnaehana digestive a hoʻomaikaʻi i ke olakino ʻōpū. Kōkua kēia i ka pale ʻana i nā pilikia digestive e like me ka constipation.
Hoemi i ka hopena o ke kaiapuni: He mea maikaʻi ka ʻai meaʻai meaʻai i ka hōʻemi ʻana i ka hopena o ke kaiapuni i hana ʻia e ka hana holoholona. He kiʻekiʻe ka wāwae kaiapuni o ka mahiʻai holoholona ma ke ʻano o ka hoʻokuʻu ʻia ʻana o ke kinoea ʻōmaʻomaʻo a me ka hoʻohana ʻana i ka wai. ʻO ka meaʻai mea kanu e hōʻemi i kēia hopena.
Hoʻohanohano i nā pono holoholona: ʻO ka meaʻai meaʻai meaʻai he koho kūpono no nā poʻe e pili ana i nā pono holoholona. Hōʻole ʻo ia i ka hoʻohana ʻana a me ka hoʻohana ʻana i nā holoholona a lawe i ke ʻano o ke ʻano aloha.
Kākoʻo ʻia kēia mau pono olakino o ka meaʻai meaʻai e ka noiʻi ʻepekema.
He aha nā pōʻino o ka meaʻai meaʻai?
ʻOiai hāʻawi kēia meaʻai i nā pono olakino he nui, lawe pū kekahi i kekahi mau pilikia a me nā pōʻino. He aha nā pōʻino i hiki i ka poʻe e ʻai i kēia ʻai?
Nā hemahema o ka meaʻai: Aia i loko o ka ʻiʻo a me nā huahana holoholona ʻē aʻe nā meaʻai nui e pono ai ke kino. ʻO ka poʻe e hahai ana i ka meaʻai meaʻai, Huaola B12hiki ke nele i nā meaʻai e like me ka hao, zinc, calcium a me omega-3 fatty acids. Hiki i kēia mau hemahema ke alakaʻi i nā pilikia olakino i ka wā lōʻihi.
ʻAʻole lawa ka protein: ʻO ka ʻiʻo kekahi o nā kumu maikaʻi loa o ka protein kiʻekiʻe. Pono e huli nā mea kanu i nā kumu protein ʻē aʻe e like me nā legumes, tofu a me ka seitan e hōʻoia i ka lawa ʻana o ka protein.
Haʻahaʻa haʻahaʻa hao: ʻOi aku ka maʻalahi o ka hao ʻana i nā holoholona ma mua o ka hao ma ka mea kanu. ʻO ka poʻe e hahai ana i ka meaʻai meaʻai, anemia hemahema hao pilikia paha.
Hoʻemi i ka omega-3 fatty acids: Nui ka iʻa a me ka iʻa i nā ʻakika momona omega-3. Hiki i nā mea kanu ke ʻai i ka flaxseeds, walnuts a me walnuts e loaʻa ai kēia mau momona momona. hua chia pono e hilinaʻi i nā kumu lāʻau e like me
ʻAi ʻai nui ka carbohydrate: Hiki i kekahi poʻe mea ʻai meaʻai ke ʻai i ka nui o ka waiʻaleʻa e pani ai i ka ʻiʻo. Hiki i kēia ke hoʻonui i ke kaumaha a me ka loli o ke kō koko.
Nā pilikia pilikanaka a me ka moʻomeheu: He pilikia paha ka ʻai meaʻai meaʻai ma kekahi mau kaiapuni a me ka moʻomeheu. ʻO nā kūlana e like me nā koho hale ʻaina liʻiliʻi a i ʻole ka nele o nā koho kūpono no nā meaʻai ʻohana hiki ke lilo i kumu koʻikoʻi no nā mea ʻai meaʻai.
Nā pilikia ʻai: Hiki i kekahi poʻe ke hoʻohana i ka meaʻai meaʻai e hūnā i ko lākou mau pilikia ʻai. He maʻi maʻamau kēia i waena o ka poʻe ʻōpio a hiki ke alakaʻi i nā pilikia olakino koʻikoʻi.
No ka ho'ēmiʻana i nā pōʻino o ka meaʻai meaʻai meaʻai, he mea nui e hahai i kahi papaʻai kaulike a ʻano like ʻole a lawe i nā meaʻai meaʻai inā pono. Eia hou, hiki i nā loiloi olakino maʻamau a me nā hoʻāʻo koko ke kōkua i ka ʻike ʻana i nā hemahema o nā meaʻai i ka wā mua.
Ma ka hopena;
ʻO ka meaʻai meaʻai meaʻai, ke hoʻolālā pololei ʻia, ʻaʻole wale ia e kōkua iā ʻoe e hōʻemi i ke kaumaha akā wehe pū kekahi i ka puka i ke ola olakino. Ua hōʻoia ʻia ma ka ʻepekema he nui nā pōmaikaʻi o ka meaʻai mea kanu, mai ke olakino puʻuwai a hiki i ka ʻai ʻana.
Eia naʻe, e hoʻomanaʻo he ʻokoʻa ke kino o kēlā me kēia kanaka a he mea nui ka hana ʻana i kahi papaʻai kūpono e pili ana i nā pono pilikino. I kāu huakaʻi hoʻemi kaumaha me ka meaʻai meaʻai meaʻai, hiki iā ʻoe ke hoʻohuli i kēia huakaʻi i ʻike leʻaleʻa ma o ka hoʻomākaukau ʻana i nā papa i piha i nā meaʻai waihoʻoluʻu a like ʻole, me ka ʻole o ka hoʻololi ʻana i nā waiwai waiwai.
