ʻO ka meaʻai kūpikoʻole ka mea maʻalahi i ka nui o nā meaʻona vegan. ʻIke pono i ka poʻe iʻikeʻole i kaʻai mea kanu,ʻo ka mea hū ka meaʻai he meaʻai maʻalahi no nā vegans , no ka mea, e maʻalahi i ka momona, a me ka mālie mālie, kahiʻono i nā meaʻai he nui. Loaʻaʻia i loko o ka waihona a me nā mahele nui o kaʻoihana meaʻai kūlohelohe,ʻo ka meaʻai ka meaʻai-e like hoʻi me ka inoa e hōʻikeʻia-ua hoʻopiha pūʻia hoʻi nā meaʻai.
Loaʻaʻia ia ma nāʻanoʻelua, i hoʻopaʻaʻia me ka hōʻoleʻoleʻia, akāʻo ka ikaika keʻano kūʻai nui i ka United States. ʻO nā inoa'ē aʻe no ka mea hū leʻaleʻa he nooch, yeshi, Brufax, aiʻole nā mea momona hou.
He aha ka meaʻai meaʻai kūpono?
ʻO ka mea lepera kūpono he meaʻahaʻainaʻole. He'ōmaʻomaʻo i kaʻili a me kahi'ōhiʻu momona. He kiʻekiʻe ka'alapona kaʻai ma B-mau meaʻai (he mau manawa ikaika i ka B-12) a ma ka'eneke he 2-hapaha ka mōhai e hāʻawi ai i 4 grams o ke fiber, 8 grams o ka protein, a he hopena maikaʻiʻo ia e hāʻawi iāʻoe me 9 amino acids. He nui nā mea hōʻalo e hoʻohana i ka mea'alapili palekana waiwai, e hāʻawi ana i ka nui o nā manawa i koiʻia i ka B12, he mea maʻamau loa i ka meaʻai. ʻO ka mea lewa hoʻomaʻemaʻe kūpaʻa he kumu maikaʻi hoʻi ia o ka selenium, potassium, folate, a me ka hao.
ʻAʻole pono e huikauʻia ka palaoa hūnoa me ka leve o Brewer , he meaʻokoʻa'ē aʻe.
ʻO ka hānai hānai, ka mea hānaiʻai e mālama pono inā mālamaʻia i loko o kahi pahu hau ma kahi mālie a maloʻo. Hiki ke hoʻohanaʻia i makana, e like me ka hoʻokomoʻana i ka popcorn a me ka pasta, kahi e hoʻohana ai i kahi cheese Parmesan, aiʻole he kumu no nā meaʻai a me nā kui.
ʻAiʻia ka'alapuni kaona-keʻole kaʻokoʻa i hoʻohanaʻia no ke kālaiʻana a me ka kukeʻana-ma kahiʻano, i hanaʻia me ka glucose i laweʻia mai ke kō mai a me ka beets.
Hoʻopiʻia ka leu ma kēia ala no nā lā he nui a laila ua hoʻopauʻia (make) aʻohiʻia. Ma mua o ka hōʻailona, pono e holoi mua a hoʻomaloʻoʻia ka hū. Ke kūʻaiʻiaʻana e like me ka paukū a me ka paukū, e hiki ke hoʻohanaʻia nāʻano likeʻole i nā mea ho'āla e kāhea ana i ka mea levē.
Pehea e hoʻohana ai i ka mea hūnona pono
ʻO ka hoʻohanaʻana i ka mea'alapona kūpono i nāʻoihana keʻanohu he mea maʻalahi loa ia e hiki ai ke hoʻohuiʻia me nā meaʻai, nā pulu, a me nā pāpale wai no ka hoʻouluʻana o ka'ōhinu puaʻa. ʻO ka manawa he mea punahele loa ia ma Vegan Mac a me ka Cheese , nā mea wili a me ka vegan queso. I nā manawa he nui, e hoʻokomo pūʻia ka turmeric i kahi meaʻai e makemake ana i ka meaʻala meaʻai e hoʻonui i kahiʻalaniʻonika-e hana nui no kaʻai a me ka palahalaha. ʻO kekahi hana nui e hui pū me nā pōpō palaoa panko i ka wā e hoʻoulu ai i nā meaʻai, e like me ka topa aiʻole tempeh, aiʻole e kāpīpī i kahi liʻiliʻi ma luna o nā cubes cubet a hoʻowalima no nā kīlaʻau maʻalahi no ka palaoa. ʻO kahi ala maʻamau e hoʻomaka ai i ka mea hū leʻaleʻaʻo ke kāpīpīʻia ma luna o ka popcorn, e hoʻouluʻi i luna o nā kīlaʻau pīpī, aiʻole e kāpīpī i kekahi ma luna o kahi salakeke'ōmaʻomaʻo a huapalaoa paha.
Hoʻohui pū me 2 punetēpō wale nō i ka lā ke kōkua i nā vegans e hoʻokomo i nā meaʻai waiwai nui i loko o kā lākou mau meaʻai, no laila, he mea maikaʻi ke kākoʻo o ka meaʻai i ka meaʻai.