Florentina Lewis
ʻOi aku ka nui o nā poʻe e koho ana i kahi ʻano ola vegan. He mea koʻikoʻi ka ʻai kaulike.
No hea mai ka vegan food pyramid?
Ua puni ka pyramid meaʻai maʻamau no ka manawa lōʻihi. I ka makahiki 1992, ua hoʻokumu ke Keʻena ʻOihana Mahiai o ʻAmelika Hui Pū ʻIa (USDA) i kahi pyramid meaʻai hiki ke hoʻohana ʻia i alakaʻi no ka ʻai kaulike. ʻO ka pilikia me kēia: ʻO ka hapa nui, ʻaʻole pili kēia pyramid meaʻai i nā mea ʻai meaʻai a me nā vegans no ka mea aia nā meaʻai holoholona. Me ka laha ʻana o ka vegetarianism a me ka veganism, pono e hana ʻia kahi pyramid meaʻai kūpono. I ka makahiki 2002, ua hōʻike ʻia ka pyramid meaʻai vegan mua e ka 'Oihana Nutrition ma USA.
Pehea ke ʻano o ka vegan food pyramid?
E like me ka pyramid meaʻai maʻamau, ʻeono mau pae ka vegan food pyramid, e liʻiliʻi ma luna a manaʻo ʻia e hōʻike i ka nui o ka meaʻai e ʻai ʻia. Eia naʻe, ʻaʻohe meaʻai holoholona ma ʻaneʻi.
Papa 1: nā mea inu. ʻO ka pae mua ke kumu o ka meaʻai vegan. A ua hana ʻia me nā mea inu. Pono e inu ʻelua lita i kēlā me kēia lā. Aia kēia nui i ka wai, nā wai spritzers, a me nā kī. ʻAʻole pono ka nui o nā mea inu i nā calorie a me ke kō. Hoʻopau loa ʻia ka waiʻona.
Papa 2: Pono e ʻai nui ʻia nā huaʻai a me nā huaʻai a ma ka papa kuhikuhi i nā manawa he nui i ka lā. Ua maopopo ke kumu: Hāʻawi nā pūʻulu meaʻai ʻelua i nā huaora, minerala, a me ka fiber. Ua hōʻike ʻia lākou e hōʻemi i ka pilikia o ka maʻi cardiovascular a pale aku i ka maʻi kanesa. Eia kekahi, ʻo nā huaʻai a me nā mea kanu me ka ʻike haʻahaʻa haʻahaʻa e hōʻoia i ka saturation lōʻihi. Pono ʻoe e ʻai i nā huaʻai a me nā huaʻai e like me ka hiki no ka mea ua nalowale nā mea waiwai he nui i ka wā kuke. Pono ia ma kahi o 400 grams (ʻekolu mau lawelawe) o nā mea kanu a me 300 grams (ʻelua lawelawe) o nā hua i ka lā. ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka kale, kāpī savoy, broccoli, a me ka letus hipa e hāʻawi pū iā ʻoe i ka nui o ka calcium.
Papa 3: Ua mālama ʻia ka pae ʻekolu o ka vegan food pyramid no ka palaoa a me ka ʻuala. ʻEhā mau lawelawe i ka lā (500 grams) pono e komo i loko. Hiki i kēia mau lawelawe ke komo i ka laiki, cereals, ʻuala, a i ʻole pseudo-cereals. Hāʻawi nā huahana kīʻaha holoʻokoʻa i nā minela koʻikoʻi, nā huaora, a me ka fiber. A ʻoi aku ka nui o nā carbohydrates. ʻO lākou kekahi kumu nui o ka protein no nā vegans. ʻAʻole helu ʻia nā hui muesli nui a i ʻole nā pa muesli. ʻAʻole no kēia pae nā huahana ʻuala momona momona (e like me ka pancakes potato a i ʻole fries).
4th pae: nati a me na anoano. Loaʻa pū kekahi i nā legumes e like me ka pī, ka pī, a i ʻole nā lentil. Hiki ke loaʻa kēia mau mea ma ka papa kuhikuhi i kēlā me kēia lā akā pono ma ka liʻiliʻi i kekahi mau manawa i ka pule. Hoʻokomo pū ka tofu a me ka tempeh i kēia ʻāpana. Hiki ke ʻai ʻia a hiki i ʻekolu ʻāpana (400 grams) i kēlā me kēia lā. ʻAʻole pono e ʻai pinepine ʻia nā ʻiʻo ʻokoʻa i hana ʻia mai ka protein palaoa. ʻO ka manaʻo ma ʻaneʻi he kiʻekiʻe hoʻokahi a ʻelua paha i ka pule. Ma waho aʻe o ka protein, nā nati a me nā ʻanoʻano hoʻi e hāʻawi i nā waikawa momona koʻikoʻi. Eia nō naʻe, pono e ʻai ʻia nā nati ma muli o ka nui o ka ikehu. Ua lawa ka 30 a 60 grams i ka lā.
5th pae: aila, momona, a me ka paʻakai. ʻO ka hoʻohana ʻana i nā pāpaʻi, palai momona, a me nā aila ʻaʻole pono e ʻoi aku ma mua o ʻekolu punetēpē i ka lā. Hoʻopili pū kēia me ka mayonnaise vegan. ʻO ka linseed, rapeseed, a me ka ʻaila wōnati e makemake ʻia, no ka mea he waiwai lākou i nā waikawa momona omega-3. Pono ʻoe e makaʻala i ka paʻakai. Eia naʻe, ʻo ka paʻakai me ka nui o ka iodine he kumu maikaʻi ia o ka iodine.
Papa 6: Aia ka pae hope i nā mea ʻono, nā mea ʻai, a me ka waiʻona a no nā mea keu. No laila hiki ke hoʻopau loa ʻia. Inā ʻaʻole ʻoe makemake e hana me ka ʻole o nā ʻāpana, keke, ke kokoleka, nā kīʻaha Palani, a me nā meaʻai like ʻole a me ka waiʻona, ʻo ka waiwai alakaʻi o hoʻokahi hapa (100 grams) i ka lā ke koho kūpono.
Me nā ʻike āpau, pono ʻoe e hōʻoia ʻaʻole ʻoi aku ka 2000 calories i kēlā me kēia lā. ʻOi aku ka maikaʻi o ka hoʻonohonoho ʻana i kahi hoʻolālā meaʻai ma ka hoʻomaka e loaʻa ka manaʻo no ka nui.
Nā hana kākoʻo
He mea koʻikoʻi ka meaʻai olakino a me ke kaulike a ʻo ia ka ʻāpana nui o ke ola olakino. Eia nō naʻe, he kuleana koʻikoʻi ka neʻe. Ma ka liʻiliʻi o 30 mau minuke i ka lā ʻaʻole wale ka hopena maikaʻi i ke kaumaha o ke kino a me ka ʻōnaehana cardiovascular akā hoʻonui pū i ka maikaʻi. Ua lawa pinepine nā neʻe liʻiliʻi e hoʻoikaika i ke kino. E lawe i ke alapiʻi ma kahi o ka ʻeleka, e hele i ka hale hope loa, a i ʻole e hele wāwae ma hope o ka ʻaina ahiahi.
