ʻO ka palaoa hūnoa me ka pehea e hoʻohana ai
He aha ka mea ai ka mea aiʻole? A no ke aha e like ai keʻano o nā meaʻokoʻa? Ināʻoe e noʻonoʻo nei e pili ana i kēiaʻenehana e manaʻoʻia e paʻi ma nā wahi āpau i nā puke kikola me nā haleʻaina meaʻaiʻole, e heluhelu ai i ka weheweheʻana a me nā mea a pau e pono aiʻoe eʻike e pili ana i ka mea hū leʻaleʻa.
He aha ka meaʻai meaʻai kūpono?
ʻO ka'alaʻula i ke kala a me ka'alanū momona,ʻo ka meaʻahaʻaina ka meaʻahaʻaina he mea leʻaleʻa nui loa i waena o nā mea uila ma muli o konaʻokoʻa kū hoʻokahi a me ka like me ka tīhi i ka mea i hoʻonuiʻia i meaʻai (Bon Appetit ke kapaʻiaʻo " ʻo ia ka meaʻai a me ka maikaʻi).
E kāpīpī i kekahi ma kahi pākī a me ke kālekaʻulaʻula, aiʻole e hāʻawi i kahi mea hoʻopihapalaha maikaʻi i kahi paʻi a me ka paʻi paʻi. ʻO ka mea'alapona ka meaʻaiʻo ia wale nō ka mea kanu pono loa o ka vitamini B12, no laila inā he veganʻoe, he mea maikaʻi ke hoʻonui i kekahi i kāuʻai i nā manawa a pau.
Kahihea e hiki ai iaʻu ke imi i ka mea ai ole ka aila?
ʻAʻohe aʻu eʻike i ka mea leviko pono i nā hale kūʻai kūʻai nui likeʻole me Kroger, Albertson, Publix, a me nā like. Ponoʻoe e hele i ka Food Foods a i kou hale kūʻai meaʻai maoli.
Hiki ke loaʻa i ka meaʻai kūpikoʻole i nā meaʻai nui a me nā paukū hou o kahi wale nō o nā hale kūʻai mea ola a me nā hui pūʻana,ʻo nā mea liʻiliʻi loa. Hiki iāʻoe ke nānā aku i nā pauki meaʻala a me ka lepo (e like me keʻano o ka meaʻai akā heʻanoʻokoʻa keʻano.)ʻAʻoleʻoe e loaʻa i ka lewē o ka meaʻai ma ke kuhihewa, e like me konaʻano like me keʻano.
Ma Australian a me New Zealand, ua kapaʻia nō hoʻi ka hūna meaʻai "he meaʻalaʻoluʻolu" aiʻole "nā mea momonaʻala."
Ināʻaʻole hiki iāʻoe keʻike i ka mea hānaiʻai kūpono ma kahi e noho aiʻoe, makemake paha oe e ho'āʻo i ka kūʻaiʻana i nā meaʻai kūpilikiʻi.
No ke aha i kapa ai nā vegan i ka mea hūnā?
Ināʻoe e nīnau ana i kēia nīnau, uaʻikeʻoleʻoe i ka popcorn e kāpīpīʻia me kahi meaʻaiʻuʻuku a me ka paʻakai wale nō, no ka mea, eʻike anaʻoe he meaʻono loa ka meaʻai.
Aloha nā mea Vegan i ke kīʻaha maikaʻi (he pāʻina Parmesan nui ia) a hiki ke hoʻokomoʻia i kahi meaʻai e like me ka mea hoʻonani hō'ā.
Akā,ʻaʻoleʻo ia wale nō ke kumu e makemake ai i ka mea leʻaleʻa waiwai. ʻO ka mea'alapona kūpono he kumu maikaʻiʻo ia o ka meaʻai B12,ʻo ia wale nō ka meaʻai a he mea paʻakikī loa ke loaʻaʻana me he vegan. ʻOiai ka nui o ka paio ma ka pili nui a me ka loaʻaʻana o B12 i nā mea eʻaeʻole i nā meaʻai, ka waiū, a me nā hua manu no ka manawa lōʻihi, uaʻae ka hapanui heʻai maikaʻi loa kaʻaiʻana i ka mea hūnū kalo mai kēlā manawa kēia manawa, no ka mea, maikaʻi, he meaʻono.
E nānā hoʻi: hiki iā ia keʻai i ka mea hū?
Pehea e hoʻohana ai i ka mea hūnona pono
ʻO ka meaʻaiʻole, vegan pahaʻaʻoleʻole,ʻo ka meaʻai he meaʻai kūpono a me ka olakino e hoʻomau i ka lima. Ke mālama nei au i koʻu pono ma kaʻaoʻao o ka paʻakai a me ka pepa, a no ka hoʻohana paha i ia mau mea pinepine - ināʻaʻole pinepine aku! Eia kekahi mauʻano punahele oʻu i ka hoʻohanaʻana i ka mea'alapuni kūpono:
- Ma ka'āpala, ke kāleka ālaka a me nā'ekepili: He meaʻono ka mea i hoʻomoʻoʻia i ka mea hū ma luna o ka mea'ūpena a i kaʻeke piha hoʻi me ka margarine vegan.
- Ma luna o ka popcorn: E hoʻomoʻi i kahi meaʻaila (aiʻole hoʻoheheʻeʻia ka margarine vegan), ka paʻakai a me ka mea'alapuepueʻole e hoʻopili hou i ka popcorn. Yum.
- I nā hopena: Ma mua o ka lawelaweʻana, e hoʻohui i kahi teaspoon aiʻoleʻelua i kahi hoʻoulu mea kanu aiʻole e hoʻonui i ka paʻi . ʻO ka mea hānaiʻai eʻai ai i kahi momona, no laila e mālama i ka nui o nā mea e mālama ai.
- I ka'ōpala: E hoʻonā i ka hapakena aʻelua paha i kahi o ka mea kānalua, ke kukeʻoe i ka'ōmaʻa'ōmaʻomaʻu, ka pī bean, a iʻole ka mea'apena puaʻa French ahonena . He kūpono loa ia i ke kānana. No nā kānana ikaika loa e like me kekahi mea i hoʻonaniʻia me ka curry Indian, e hoʻohana iki i ka liʻiliʻi iʻole e lanakila i nā mea'ē aʻe.
- No kekahi mea e hoʻohana aiʻoe i ka pā Parmesan no: Ma luna o ka spaghetti a iʻole paha e pili ana i kekahi pāpale pasta, ma luna o nā māmā eʻai i nā keiki (E hele maikaʻi loa ia me nā'ōniu o ka sauteed, ka peʻa'ōmaʻomaʻo, a me ka broccoli paila).
Nā Recipes Me ka hoʻohanaʻana i ka meaʻai Nutritional
Makemakeʻoe e hahai i kahi papaʻi maʻamau, ma mua o ka hoʻokolohuaʻana iāʻoe iho? Eia kekahi mau meaʻai meaʻai a me nā meaʻokoʻa maʻemaʻe ma ka hoʻohanaʻana i ka mea hū leʻaleʻa:
- ʻO Angel Hair Pasta Primavera me ka meaʻala kai
- ʻO ka meaʻaiʻai macaroni casserole
- Hoʻomaka Frittata
- Nā meaʻai Vegan Pesto
- ʻO Squash Stir-Fry
- Nā Nuggets Tofu
- ʻO Vegan Cheesy Macaroni Casserole
- ʻO ka lauʻanoʻo Gravy
- ʻO Vegan Green Bean Casserole
- ʻO Cheesy Vegan Lasagna me Tofu
- ʻO Tofu "Egg" Foo Young
- Nā meaʻai hou meaʻai