Nā ʻōlelo aʻoaʻo no ka papaʻai vegetarian olakino

Meaʻai Vegetarian

Inā ua hele ʻoe i ka ʻaoʻao o nā mea ʻai a i ʻole ʻo ia ma mua akā ʻaʻole maopopo iā ʻoe nā huahana e ʻai ai, pono ʻoe i papaʻai vegetarian maikaʻi. ʻAʻole paʻakikī ka ʻai ʻole ʻana i kaʻiʻo e hoʻohui i nā mea pono kūpono a pau no kou kino e hana pono. No laila, he mea nui e aʻo ʻoe i nā meaʻai āu e ʻai ai a ma ka ʻāpana hea. ʻO kēia ala hiki iā ʻoe ke noho olakino a hui i kāu mau pahuhopu vegetarian.

Makemake ʻoe e ʻike i nā mea āpau e pono ai ka papaʻai vegetarian kaulike?

ʻO kaʻaiʻai Vegetarian

Mea ʻai Vegetarian

ʻO kahi papaʻai vegetarian i hoʻolālā maikaʻi ʻia hiki ke lilo i koho maikaʻi loa. Ua like ia me ka papaʻai e hoʻopili ana i ka ʻiʻo a iʻa paha. Eia nō naʻe, no kēia mea ka hihia, pono ʻoe e ʻike pono i nā meaola e pono ai no ko mākou kino. Pono ka mahele, no ka mea e pono ana i kēlā me kēia kanaka nā koi pono ʻokoʻa.

Hiki i nā meaʻai vegetarian ke ʻano ʻokoʻa.

  • Ovolácteovegetariana. ʻO ia kahi ʻano papaʻai e kāpae i nā iʻa a me nā iʻa āpau. I mea e kaulike ai i nā meaola, hoʻohui i nā mea kanu, nā hua manu, a me nā waiū. ʻAʻole ʻoe e ʻai i kekahi holoholona akā hele mai ia.
  • ʻOvovegetarian. Hoʻopau kēia ʻano papaʻai i kaʻiʻo, iʻa, a me nā huahana waiū. ʻO ka ʻai wale nō ka mea i hiki ke hele mai i kahi holoholona.
  • ʻO Vegan ʻAi ʻia nā meaʻai mea kanu ma aneʻi. ʻAʻohe derivative a mea like paha.

ʻO kēia mau papaʻai, inā hoʻolālā pono ʻia, hiki ke kūpono no nā pōʻai o ke kanaka, e like me ka hāpai ʻana. No nā mea haʻuki hiki ke kaulike a hāʻawi iā ʻoe i nā pono e pono ai e hoʻomau i ka hoʻomaikaʻi.

No laila, he mea nui e hoʻomaopopo i ka lilo ʻana i mea ʻai i mea ʻike i ka mea āu e ʻai ai. Lilo ka poʻe he nui i nā mea ʻai ʻole me ka ʻike iki e pili ana iā ia a hopena i ka hāʻule. ʻO kēia no ka mea palupalu ʻoiai ʻaʻohe ona meaʻai e pono ai ke olakino. Pono e nānā nui ʻia i ka hoʻolālā ʻana i kāu papaʻai a me ka hoʻokumu ʻana i nā loli dietary pono e hoʻokō i kāu mau pono.

Nā pūʻulu momona a me nā hui meaʻai

Pono nā pūʻulu meaʻai a me nā mea pono

Pono ka papaʻai vegetarian e loiloi pono i ka hāʻawi o nā kikoʻī kikoʻī e pono ai e like me ʻO lākou ka calcium, ka huaʻai B12, ka wikamina D, ka hao, a me ka omega 3 fatty acid. Inā ʻaʻole i loaʻa kēia mau meaola i ka papaʻai, e loaʻa kahi deficit a e nāwaliwali mākou. Pono e hōʻoia ʻia kahi nui a me nā ʻano meaʻai e hiki ai ke uhi ʻia kēia mau pono. He ʻōlelo aʻoaʻo pū kekahi e loaʻa ka lā maikaʻi e hoʻohui i ka wikamina D i ke kino.

Inā he vegan wale kāu papaʻai, hoihoi ia e hāʻawi kahi multivitamin e hoʻohui i ka wikamina B12 i kou kino.

Aia kekahi mau pūʻulu meaʻai like ʻole e hana i kahi papaʻai vegetarian.

Nā hua palaʻai

nā cereala no ka ʻai vegetarian

ʻO lākou ka mea nui loa. ʻO lākou ke kumu o ka meaʻai a me ka pyramid ikaika. Hāʻawi lākou i nā huehue paʻakikī, puluniu, hao a me nā wikamina B. Hiki i kēia mau cereala ke hāʻawi iā mākou i ka ikaika e pono ai e hoʻomaka pono i ka lā. Eia hou, inā mākou e ʻai holoʻokoʻa, e hāʻawi lākou iā mākou me ka zinc a me nā minelala ʻē aʻe.

Nā hua a me nā meaʻai

Nā hua a me nā meaʻai

ʻOiai ʻo ka papaʻai vegetarian ka hapa nui o nā meaʻai kanu, hiki ʻole ke hala i nā huaʻai a me nā lauʻai. Pono e waiho i kēia mau meaʻai i ka papaʻai i ka mea kaulike. ʻOi aku ka maikaʻi o ka hoʻonui ʻana i nā mea kanu ma mua o ka hua. ʻO kēia no ka mea ʻoi aku ka nui o ka ʻai a me nā phytonutrients o nā mea kanu i mea nui no ke olakino.

I mea e hoʻopiha ai i kā mākou hāʻawi ʻana o ka wikamina C, hiki iā ʻoe ke hoʻokomo i kekahi mau huaʻai e like me ka strawberry, kiwi a me ka citrus.

Nā hua liʻiliʻi a me nā legume

legume hāʻawi kālika

ʻOiai ke hoʻopau nei mākou i kaʻiʻo a me nā iʻa, pono mākou e nānā no nā meaʻai i kiʻekiʻe i ka protein, B vitamins, a me nā minelala. ʻO kēia kahi e hele ai nā nati a me nā legume i ke kiʻi. Hāʻawi pū ka soya a me nā mea i loaʻa mai i ka protein, e like me nā hua a me nā hua. ʻO kēlā me kēia hua manu keʻokeʻo ma kahi o 7 gram o ka protein.

Hiki iā ʻoe ke loaʻa pūmua mai nā meaʻai waiū e like me ka waiū a me ka tī. E mālama i ko mākou mau mākala ikaika a ʻaʻole e nalo iā lākou, pono e hoʻopau i kahi protein i kēlā me kēia lā. Lilo kēia nui ma waena o ka gram a me ka gram a me ka hapalua o ka protein no kēlā me kēia kilokilo o ke kaupaona. I kēia ala, inā kaupaona mākou i 70 kilokilo, pono mākou e hoʻopau ma kahi o 70 gram o ka protein i ka lā. Inā mākou e hoʻāʻo nei e loaʻa ka nui o nā mākala, hoʻonui kēlā nui i 2-2,5 gram o ka protein / kilo o ke kaupaona.

Meaʻai momona a momona

kumu kumu o nā waikawa momona

ʻOiai manaʻo ʻia he maikaʻi ʻole nā ​​momona, pono lākou. ʻO ka Omega 3 mau waikawa momona ʻaʻole hiki ke hoʻopau ʻia i nā iʻa aila e nā mea ʻaʻai. No laila, pono ʻoe e ʻimi i kahi koho ʻē aʻe e like me nā nati, nā hua a me ka avocado. Nui kēia mau huahana i ka omega 3.

Eia ʻoe i kahi wikiō me ke koʻikoʻi o ka omega 3 fatty acid:

Inā pono mākou e kuke i nā mea ʻai a iʻa paha, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka aila ʻoliva. Waiwai nui ia i ka momona monounsaturated olakino a me ka omega 3.

Nā meaʻai kalipuna

nā huahana waiū no ka lawe ʻana o ka protein

Mai poina aia kekahi mau meaʻai e waiwai i ka calcium a ʻaʻole ia ka waiū. Nui nā huaʻai a me nā lauʻai i loaʻa i ka maʻi o ka puna. Inā ʻano ʻokoʻa ka papaʻai, hiki ke hōʻoia ʻia hiki ke mālama pono ʻia nā pae calcium.

ʻO kahi laʻana o ka papaʻai vegetarian olakino

ʻO kahi laʻana meaʻai vegetarian

No laila, kūlike ʻole nā ​​mea āpau i ʻōlelo ʻia ma luna, e ʻike i kahi laʻana o ka papaʻai olakino.

Desayuno

Ka waiū me ka malt a me ka meli. ʻO ka palaoa palaoa holoʻokoʻa me ka tī hou a me ka jam. Wai huaʻai.

E like me kāu e ʻike ai, ua hoʻohui ʻia ka waiū waiū e loaʻa ai ka protein a me ka calcium. Hoʻohui, loaʻa ka berena wholemeal nā kāhūhā pono e hoʻomaka pono ka lā. Kōkua ka meli a me ka jam i ka loaʻa ʻana o ka calorie a me nā pae kō glucose E hāʻawi ka hua iā mākou i nā wikamina e pono ai.

ʻO kaʻaina awakea

Saladi hui pū me ka hua moa a me / a i ʻole ka tofu. Laiki me ka pī. Saladi huaʻai hou.

Loaʻa ka hāʻawi ʻana o nā mea ʻai i nā minelala a me nā hua. Hoʻonui ka laiki i kā mākou ikehu e loaʻa hou ka ikaika a hoʻomau i ka lā.

Snack

ʻO ka toast palaoa holoʻokoʻa me ka kirimona fiku. ʻO Yogurt me ka meli.

Huli hou mākou i nā cereal no kahi ʻai caloric a me yogurt e loaʻa ai ka protein.

kuai

Pāpaʻi pasta. ʻO ka lau me ka ʻuala a me ka waiū wili. Mousse Yogurt. Nati

Kōkua nā hua 'ōlelo iā mākou kahi maikaʻi maikaʻi o ka omega 3 fatty acid a me ka tī me ka protein o loko.

Me kēia ʻike hiki iā ʻoe ke hoʻomaopopo maikaʻi i ka papaʻai vegetarian a me ke koʻikoʻi o ka ʻike pono ʻana i ka mea a mākou e ʻai ai.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.