ʻO kekahi o nā nīnau maʻamau a nā mea kanu e lohe ai i nā mea kanuʻole, "Ma heaʻoe e loaʻa ai i kāu protein?" ʻO ka mea e noʻonoʻo nei e hiki ke lele i ka'ēheu i ka'ēheu a me ka soda ma ka galani,ʻaʻole e hoʻomaha e noʻonoʻo i kahi e loaʻa ai i kā lākou mau kiko aiʻole huakino C. Meaʻaiʻole, vegan aʻaʻoleʻole, pono mākou e noʻonoʻo i nā hopena ola kino o ka mea ʻai mākou. ʻOiaiʻo kaʻoiaʻiʻo maoli nō ka pono o ka protein,ʻo ka mea nui no nā mea meaʻai ka calcium a me ka hao, a inā he veganʻoe, he huaʻai B12.
ʻO kekahi o nā meaʻai maikaʻi loa ma ka Planet
Ināʻoe eʻai ana i ka meaʻai meaʻai kaulike me ka nui o nā'ōpū piha , nā hua, a me nā huaʻai, eʻai anaʻoe i kekahi o nā meaʻai maikaʻi ma ka honua. Akā, ponoʻoe e hōʻoia i loaʻa iāʻoe kekahi mau meaʻai waiwai nui. Hiki paha iāʻoe ke makemake eʻike pehea iʻoi aku ka nui o ke kaumaha o nā kānaka he 60 aʻoi aku ka maikaʻi o ko lākou kino ma kaʻaiʻana.
ʻO ka'ōlohelohe mea kanu
ʻO kaʻike liʻiliʻi e pili ana i ka pilina,ʻo ka hapa nui o mākou e nui nui,ʻaʻole nui iki. Pono nā wāhine i 45 mau polokalamu ma ka lā a me nā kāne ma kahi 55 grams. Hoʻokahi kīʻaha o ka tofu i loko o 20 grams o ka protein, no laila, nā wāhine, eʻai i kekahi tofu a kokokeʻoe i hapalua! Nui nāʻai i loko o ka protein a inā eʻai anaʻoe i kaʻai kaulike, eʻoi aku anaʻoe ma mua o ka nui o ka protein me ka noʻonoʻoʻoleʻana i ia. ʻOiai ua maʻalahi ka loaʻaʻana o nā meaʻai ma ka meaʻaiʻai a meaʻai paha, he mea maikaʻi loa ia e hōʻoiaʻoe eʻai ana i nāʻano meaʻai-waiwai waiwai.
Ināʻoe he meaʻai lacto-ovo, e loaʻa paha iāʻoe ka protein maikaʻo mai nā hua a me ka waiu me ka ho'āʻoʻole, akā, inā he veganʻoe, eia kekahi mau mea'onila kinaika nui e hoʻokomo i kāuʻai: tofu , seitan , nā meaʻeleʻele, nā meaʻono, nā nūnū, nā nūnū a me nāʻanoʻano, nā laiki a me nā kīʻaha holoʻokoʻa .
Kaomi
Pono nā keiki i ka nui o ka manuaki i ko lākou mau'ōpiopio, akā, pono nā mākua i ka momona.
Inā ponoʻoe i ka pumeʻana, ponoʻoe e hoʻonui i ka nui o ka calcium, no ka mea, ua emi iho kāu helu lawe a me ka paʻa. ʻO nā iwi ikaika ma ke ola holohoho mai ka lua pele i kaʻai a me ka hoʻolālāʻana, no laila, no ka ola maikaʻi, e mālama pono. ʻOiaiʻo ka waiū he kumu o ka calcium, ponoʻoleʻoe e pono i ka waiū e loaʻa ai ka nui o ka punaha. Eia kekahi mau momona waiwai momona e ho'āʻo:ʻo ka'ōnihi,ʻo ka'ōpala, Kale, me ka waiū, ka waiʻalani ikaika, nā kumulāʻau sesame, kaomi , broccoli, almonds, kāloti, a me ka waiūiki raiki. Pono e lulu i kou waiu a me ka waiʻalani ma mua o ka inu, no ka mea, hiki i ka calcium i lalo.
ʻO ka hao
ʻO kahi haʻawina i paʻiʻia ma ka British Journal of Nutrition ka mea iʻike i ka nui o ka nui o ka hao ma nā mea kanu a me nā meaʻino ma UK, ma kaʻoi aku, ma mua o ka nui o ka heluna kanaka, e hōʻike ana he hiki ke loaʻa ka hao ma mua o ka hao. Akā, e like me ke kīpona, ponoʻoe e hoʻomau pono eʻai i ka meaʻai kaulike e mālama pono aiʻoe i ka hao. ʻO ka wai inu a me ke kī,ʻo ia me nā meaʻai, hiki ke hoʻemi i kou laweʻana a pono e hoʻopauʻia iʻekolu hola ma mua o kaʻaiʻana. No ka hoʻokiʻekiʻe hao, ho'āʻo eʻai i ka tofu, nā lelo, ka'ōniʻi, ka soy, ka chickpeas , a me ka hummus. ʻO ka'enela C ua hoʻonui i ka hao o ka hao, no laila inā e laweʻoe i kahi mea hao, e holoi i lalo me ka waiʻalani!
ʻO Kaumana B12
ʻAʻole pono nā mea Vegetarian e hopohopo e pili ana i nā huamona B12, a he nui ka poʻe i kū'ēʻole i kahi hemahema B12 iʻole heʻole paha. Makemake au e hele me ka "maikaʻiʻoi aʻe ma mua o ke kaumaha" ma kēia. He mea nui loa ka nele i nā mea'onihue a me nā mea kanuʻole a pau akā he pilikia koʻikoʻi ia i ka wā e loaʻa ai.
Aia kekahi mau mea ponoʻole eʻike e pili ana i B12.
- Hiki i kou kino ke mālama i B12 no kekahi mau makahiki, no laila inā he houʻoe, hiki iāʻoe ke mālama pono no kekahi makahiki'ē aʻe, akā ināʻaʻoleʻoe eʻike i kāu mau B12 i ho'āʻo mauʻia i nā manawa a pau.
- ʻO ka meaʻai kūpikoʻole ka meaʻai maikaʻi loa no ka B12,ʻoiaiʻo ka miso a me kekahi o nā wīwī kekahi mea liʻiliʻi loa.
- ʻOiai he meaʻai nui ka meaʻahaʻaina ka meaʻai a he meaʻoluʻolu hoʻokipa maikaʻi i nā mea a pau, ua'ōlelo maikaʻi kekahi mau kaukaʻaʻole e hilinaʻi ma kahi kumu hoʻokahi a'ōlelo aku e lawe i ka waihona huaʻai ma mua o hoʻokahi manawa i ka hebedoma, inā eʻai mauʻoe i ka mea hū. No laila, inā he kinoʻoe, eʻoluʻoluʻoe e palekana aʻe ma mua o ke kaumaha a lawe i kahi kākoʻo i hoʻokahi manawa i ka wiki.
- Eia hou, inā he meaʻakaʻakaʻoe, e lilo ana kou kino i nā meaʻai, no laila ponoʻoe e hoʻonui i ka B12.
- Loaʻa i nā mākua a me nā keiki hānai nā mea kūikawā B12'ē aʻe. Ināʻoe he vegan a ke kali nei, e lawe i ka waihona i kēlā me kēia lā.
E hoʻomanaʻo,ʻo kaʻaiʻana i ka meaʻaiʻaiʻai maikaʻi kahi mea maikaʻi loa e hiki ai ke hana no kāu olakino lōʻihi a me ka lōʻihi. Ma keʻano he meaʻai a meaʻona paha, e hoʻohaʻahaʻa ihoʻoe i kāu cholesterol a nui loa ka pōʻino o ka maʻi kanulau, ka maʻi pūpū, a me ke koko kiʻekiʻe. Aia kekahiʻano nui, akā naʻe, ma waena o kaʻaiʻana i ka meaʻai maʻamau o kaʻuala a me ka soda, a me ka meaʻai kūpono i ka mea kanu. Ināʻoe eʻimi nei i keʻano o ka mea aiʻole a me ka vegan,ʻike pahaʻoeʻaʻoleʻike i ka pono o ko kino o kāu kino no ka mea maikaʻi he laweʻana i nā huaʻona he nui. ʻO ka lālā B12 he mea maikaʻi loa ia no nā meaʻokoʻa a me nā meaʻai i ka meaʻai nui loa.