He Ola Ola kēia ʻAi Kūʻai Mea kanu

Ke hōʻike pinepine nei mākou i ka vegan, ʻo ia hoʻi ka meaʻai maʻemaʻe i hoʻokumu ʻia i nā mea kanu, he olakino maikaʻi loa ia. Eia nō naʻe, hiki iā ʻoe ke ʻai i ka vegan a ʻai i nā mea maikaʻi ʻole i ka manawa like. Inā hoʻohui ʻoe i kāu ʻai ʻana i ka momona momona, nā mea inu ʻoluʻolu, ka berena keʻokeʻo, a me ke kō, a laila ʻai ʻoe i ka vegan, akā mamao ʻoe mai ke olakino. A ʻoiai ʻo ka meaʻai vegan maikaʻi e pale aku i ka maʻi puʻuwai, ʻo ka meaʻai vegan maikaʻi ʻole e hana i ka puʻuwai e like me ka meaʻai i loaʻa nā huahana holoholona - i hōʻike ʻia ma kahi noiʻi.

ʻAʻole maikaʻi kēlā me kēia meaʻai mea kanu

ʻAi ʻoe i ka vegan a i ʻole ma ka liʻiliʻi loa i ka vegan? ʻIke ʻoe e ʻai maoli ana ʻoe i ke olakino? Manaʻo ka poʻe he nui ka haʻalele ʻana i nā huahana holoholona i mea e hana ai iā ʻoe iho. Eia naʻe, he kuhi hewa.

ʻAʻole i hana ʻia kekahi ʻokoʻa i loko o ka palapala ʻepekema. Ua ʻōlelo mau ʻia he kuleana koʻikoʻi nā meaʻai mea kanu i ka pale ʻana i ka maʻi puʻuwai. No ka mea, ʻo ka meaʻai i loaʻa nui i nā meaʻai mea kanu hiki ke pale a hoʻomaikaʻi paha i nā ʻano maʻi like ʻole - me ka momona, ka maʻi diabetes, ke koko kiʻekiʻe, a me ka maʻi puʻuwai. Akā ʻaʻole i wehewehe ʻia ke ʻano o ka ʻai mea kanu e pale ai i ka puʻuwai.

Nui ka poʻe i make i ka maʻi puʻuwai. Ma ʻAmelika wale nō, ʻoi aku ma mua o 600,000 poʻe i kēlā me kēia makahiki - e like me ka CDC. Ma Kelemānia i ka makahiki 2015, aia ma kahi o 350,000 mau make ma muli o nā pilikia naʻau. Ua wehewehe ka CDC ʻo ka meaʻai maikaʻi ʻole ke kumu nui o ka ulu ʻana o ka maʻi puʻuwai. No laila, ʻoi aku ka maikaʻi o ka hoʻololi ʻana i ka meaʻai mea kanu.

E pale i nā meaʻai mea kanu

Ma 2008, no ka laʻana, hōʻike ʻo Current Atherosclerosis Reports ua ʻike nā haʻawina epidemiological a me nā noiʻi kanaka i kēia pili: ʻO ka hoʻokō mau ʻana o ka meaʻai mea kanu, ʻoi aku ka haʻahaʻa o ka make ʻana mai kahi make pili i ka puʻuwai.

ʻO kekahi noiʻi hou ma Iulai 2014, e pili ana i ka aneane 200 mau maʻi me nā maʻi cardiovascular, ua hōʻike ʻia ʻo ka poʻe i hoʻololi i ka meaʻai vegan ʻoi aku ka maikaʻi o ka pale ʻana mai ka puʻuwai puʻuwai ma mua o ka poʻe i hahai i ka ʻai maʻamau o ka ʻiʻo a me nā huahana waiu a me nā iʻa.

Ma Malaki 2017, Nutrition & Diabetes i hoʻopuka i nā hopena o kahi hoʻāʻo i hoʻopaʻa ʻia i koho ʻia i nā mea komo (35 a 70 mau makahiki) i ʻōlelo ʻia i kahi meaʻai meaʻai holoʻokoʻa i hoʻokumu ʻia i nā mea kanu e hakakā ai i ka momona, ka maʻi diabetes, ke koko kiʻekiʻe, ka cholesterol kiʻekiʻe, a me ke aʻa coronary. maʻi maʻi.

Ua hiki i ka poʻe ʻai vegan ke hoʻemi i kā lākou BMI e 4.4 mau helu ma hope o 6 mau mahina, ʻo ka pūʻulu hoʻomalu, i hoʻomau i ka ʻai maʻamau, hiki ke hoʻemi i kā lākou BMI ma nā helu 0.4. ʻO nā kumu pilikia ʻē aʻe a pau no ka maʻi puʻuwai i hoʻemi nui ʻia i ka hui vegan ma mua o ka pūʻulu hoʻomalu, ka mea i loaʻa i ka lāʻau lapaʻau wale nō.

ʻO nā meaʻai vegan ʻokoʻa

Kakaʻikahi ka poʻe noiʻi i hōʻike pololei i ke ʻano o ka hānai ʻana iā lākou iho. Ma kēia pōʻaiapili, ua hōʻike mai kahi hui noiʻi mai ke Kulanui ʻo Harvard ma Bosetona aia kekahi mau meaʻai mea kanu ʻaʻole maikaʻi loa akā hiki ke hōʻino nui i ke kino. No ka mea ʻaʻole vegan ka vegan. Eia kahi ʻike pōkole o nā ʻano like ʻole o ka meaʻai vegan:

• ʻO nā meaʻai holoʻokoʻa Vegan me ka hapa kiʻekiʻe o nā mea kanu maka
• ʻO ka meaʻai makaʻala Vegan (ʻo ia hoʻi, e like me ka hapa nui o kēia mau mea, hiki ke maikaʻi mau i ka manawa like)
• ʻO ka meaʻai kumu Vegan (ʻai maka me, a me nā mea ʻē aʻe, kahi kiʻekiʻe o nā mea kanu hihiu)
• ʻO ka meaʻai Ayurvedic Vegan (kokoke i ka meaʻai i hoʻomoʻa wale ʻia, ʻaʻole maikaʻi mau)
• Haʻahaʻa carb vegan
• ʻO ka vegan kaʻa kiʻekiʻe (80/10/10 = 80% carbohydrates, 10% protein, 10% momona)
• ʻO ka meaʻai junk meaʻai Vegan (ʻaʻole i manaʻo ʻia nā ʻano olakino ma aneʻi, ʻo ka mea nui ka vegan)
• … a ʻoiaʻiʻo he helu pau ʻole o nā ʻano huikau

ʻO ka meaʻai meaʻai vegan

ʻO ka ʻai meaʻai vegan e pili ana i ka ʻai ʻana i ka vegan, akā ʻaʻole pono ke olakino. Aia nā ʻōpala, ka waiʻona, nā mea inu ʻoluʻolu, nā puddings soy, nā mea ʻono, ka berena keʻokeʻo, nā ʻīlio wela me nā sausages seitan, nā keke vegan, ice cream, nā mea ʻono, nā bea gummy, kofe, a me nā mea hou aku. Hiki ke ʻai ʻia nā mea a pau inā he vegan. He mea nui ʻole nā ​​mea olakino.

No laila ke hōʻike pinepine ʻia nā haʻawina e ʻōlelo ana he olakino maikaʻi loa ka mea kanu, a laila manaʻo paha kekahi he lawa maoli ka pale ʻana i ka ʻiʻo, ka iʻa, nā hua manu, a me nā huahana waiu e lilo i mea olakino a i ʻole e noho. ʻoiai hiki ke waiho ʻia ke koena o ka papa kuhikuhi a hoʻohui ʻia me ka waiū soy a me ka paʻakai hoʻohālike e like me ka ʻono. ʻO ka mea pōʻino, ʻaʻole ia maʻalahi, e like me nā mea noiʻi Harvard a puni ʻo Dr. Ambika Satija ma ka Journal of the American College of Cardiology i Iulai 2017.

ʻAʻole maikaʻi nā meaʻai mea kanu e like me nā meaʻai i hoʻokumu ʻia i ka ʻiʻo

Ua hoʻohana a loiloi ka haʻawina Harvard i 20 mau makahiki o ka ʻikepili mai ʻekolu mau noiʻi olakino nui - 166,030 wahine mai ka Nurses' Health Study a me ka Nurses' Health Study II a me 43,259 kāne mai ka Health Professionals Follow-Up Study. Ua kāpae ʻia nā mea komo i loaʻa i ka maʻi kanesa a i ʻole ka maʻi cardiovascular. I ka wā o ke aʻo ʻana, 8,631 ka poʻe i hoʻomohala i ka maʻi coronary artery.

No ka mea, ma ka noiʻi ʻana i nā meaʻai ma mua, ua hui pū ʻia nā ʻano meaʻai meaʻai āpau, ʻoi aku ka pololei o ka ʻokoʻa ʻana o kēia haʻawina. ʻEkolu ʻano o nā meaʻai mea kanu.

• ʻO nā meaʻai i loaʻa ka nui o nā meaʻai mea kanu e like me ka hiki, akā ʻaʻole e kāpae loa i nā meaʻai holoholona
• ʻO nā meaʻai maʻemaʻe vegan a loaʻa nā meaʻai olakino olakino e like me ka hiki, e like me nā huaʻai, nā mea kanu, a me nā kīʻaha piha.
• ʻO nā meaʻai e maʻa mau ana i nā meaʻai mea kanu maikaʻi ʻole, e like me nā mea inu ʻono B., nā hua ʻuala (nā ʻuala, nā palai mākaukau, nā croquettes mākaukau, a me nā mea ʻē aʻe), nā mea ʻono a me nā huahana palaoa keʻokeʻo a i ʻole raiki keʻokeʻo.

Uaʻikeʻiaʻo ka poʻe i komo i ka huiʻelua - ka poʻe i noho vegan AND olakino - ua emi loa ka pilikia o ka uluʻana i ka maʻi maʻi ma mua o nā huiʻelua.

ʻO ke kolu o ka hui, e like me ka hui mua, ua hakakā me nā hopena maikaʻi ʻole o kā lākou ʻai i ke olakino naʻau.

ʻAʻole pono ka ʻai ʻana i nā mea kanu!

Ma ka hoʻoponopono o ka ʻatikala, kākau ʻo Dr. Satija a me nā hoahana iā Kauka Kim Allan Williams o ka Rush University Medical Center ma Chicago he mea nui loa ka hoʻonaʻauao ʻana i nā mea maʻi e pili ana i nā koho meaʻai kūpono. No ka mea, ʻo ka ʻai wale ʻana i ka vegan ʻaʻole ia e lawe mai i nā pono olakino.

ʻO ka meaʻai kumu lāʻau maikaʻi wale nō ke olakino

ʻO ka meaʻai vegan maikaʻi e pili ana i kēia mau pūʻulu meaʻai:

• ʻO nā meaʻai nui nā mea kanu a me nā huaʻai
• ʻO ka wai inu nui

Hoʻohui ʻia nā meaʻai koʻikoʻi e:

• ʻO nā huahana kīʻaha holoʻokoʻa (e laʻa me ka oatmeal, ka berena, ka pasta, ka laiki palaoa holoʻokoʻa, ka millet) a i ʻole pseudocereals
• legumes
• nati a me ka aila
• ʻO nā momona liʻiliʻi a me nā aila maikaʻi loa (e laʻa me ka ʻaila ʻoliva, ka aila hemp, a me ka aila niu)
• Nā huahana soy kiʻekiʻe (e laʻa i ka tofu, tofu patties, a i ʻole nā ​​​​mea like)
• ʻO ka mea kanu hou a i ʻole nā ​​wai huaʻai (ʻo ka hope wale nō i nā mea liʻiliʻi)
• … a me nā mea hoʻohui meaʻai ponoʻī.