John Myers
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ʻIke kumu e pili ana i ka meaʻai meaʻai
ʻAi nā mea kanu i nā mea āpau koe wale nō ka ʻiʻo. ʻO nā huahana holoholona e like me ka waiū, ka pata, ka paʻakai, nā hua manu, a me ka meli, ma kekahi ʻaoʻao, he ʻāpana ia o ka meaʻai meaʻai. Ma ke ala, ʻo kēia kahi aʻu e hoʻokaʻawale ai iā ʻoe mai nā vegans, ʻaʻole hoʻohana i nā huahana holoholona.
- Hōʻalo nā mea kanu i ka ʻiʻo. ʻAʻole pono e ʻōlelo, ʻoiaʻiʻo, ʻo ka sausage, ka puaʻa a i ʻole ka moa, a me ka broth pipi kekahi ʻāpana.
- Huna ʻia ka ʻōpala ʻiʻo i loko o nā huahana he nui ʻaʻole paha ʻoe i manaʻo ʻia: ʻAʻole nui nā mea ʻai meaʻai i ka bea gummy a me nā huahana ʻē aʻe i loaʻa ka gelatine. No ka mea, hana ʻia ka gelatine mai ka ʻiʻo pili o nā ʻano holoholona like ʻole.
- Eia kekahi, hoʻolohe kekahi mau mea ʻai meaʻai i ka rennet i hoʻohana ʻia i ka cheese. Aia nā kīʻaha i hana ʻia me ka rennet holoholona. Aia nā enzymes mai ka ʻōpū o ke keiki bipi. Eia nō naʻe, ua hana ʻia nā ʻāpana cheese he nui mai ka microbial rennet. Hoʻohana ʻia ka rennet e hāʻawi i ka paʻakai i makemake ʻia.
- ʻAʻole maʻamau ka poʻe mea kanu i nā iʻa a me nā crustaceans a i ʻole iʻa iʻa. Inā ʻaʻole, kapa ʻia lākou he "pescetarians." ʻO nā "Flexitarians" he poʻe meaʻai meaʻai e ʻai i ka ʻiʻo i kekahi manawa.
- E like me nā mea ʻē aʻe, pono e ʻai nā meaʻai i ka meaʻai kaulike. Inā ʻaʻole ʻoe he ʻiʻo, nele paha ʻoe i ka protein. No laila, pono e ʻai nā mea kanu i nā nati a me nā legumes i mea e uhi ai i kā lākou pono protein. ʻO nā cereals a me nā halo kekahi mea hoʻolako nui.
- Pono nā mea kanu e hōʻoia i ka loaʻa ʻana o ka huaora B12, no ka mea, loaʻa kēia i nā huahana holoholona. Ma ʻaneʻi hiki iā ʻoe ke hoʻohana i nā huahana waiū a i ʻole e lawe i ka lāʻau lapaʻau B12. Eia naʻe, pono ʻoe e kūkākūkā i kēia me kāu kauka.
- Pono e noʻonoʻo ʻia ke koena hao i ka ʻai ʻole o ka ʻiʻo. E kiʻi i nā mea kanu ʻōmaʻomaʻo a me nā kīʻaha piha ma ʻaneʻi. He kuleana koʻikoʻi ka Vitamin C i ka lawe ʻana i ka hao. ʻO Strawberries, kiwi, a me nā pepa, no ka laʻana, hui maikaʻi me nā huahana waiwai hao a hoʻoikaika i ka absorption.
Vegan a mea ʻai paha? ʻO ia ka ʻokoʻa:
ʻO ka mea ʻai i ka meaʻai vegan, ʻai pū ʻo ia i ka meaʻai meaʻai. E like me ke kānāwai, ʻaʻole ʻai nā vegans i nā huahana holoholona.
- Ho'āʻo ka poʻe Vegan e pale i nā huahana holoholona. No ka laʻana, ʻaʻole pili ka meli i ka repertoire vegan.
- He nui nā vegans a me nā mea ʻai meaʻai e hoʻāʻo e pale i nā huahana holoholona ma waho o kā lākou meaʻai. Hoʻopili kēia, no ka laʻana, nā textiles i hana ʻia i ka ʻili.
- Hiki ke hoʻohana ʻia ka waiu soy, ka waiū ʻalemona, a me nā mea like ʻole e pani ai i nā huahana waiu. Aia i kēia manawa he nui nā huahana vegan pani no nā mea ʻai meaʻai a me nā vegans.
Mea Pani: Loaʻa kēia mau koho
Ma muli wale nō o kou ha'alele 'ana i ka 'i'o, 'a'ole ia he mana'o o ka kuke 'ana he mea kahiko no 'oe. Mahalo i nā mea ʻai ʻole he nui, ʻaʻole pono ʻoe e hana me ka schnitzel, bolognese, a me ka co. Me ka ʻiʻo seitan pani, ʻoiai nā mea ʻai meaʻai a me nā vegan doner kebab ke hana ʻia nei.
- Hana ʻia ʻo Seitan mai ka protein palaoa concentrated a hoʻomaʻamaʻa ʻia i ka wā hana. ʻOkoʻa me ka tofu, aia ka ʻono ikaika ma ʻaneʻi, a ua like pinepine me ka ʻiʻo. Hoʻomanaʻo nō hoʻi ka kūlike i ke ʻano maoli o ka ʻiʻo. Hoʻohana ʻia ʻo Seitan i nā sausages, no ka laʻana, akā hiki iā ʻoe ke loaʻa i ka schnitzel, ka ʻiʻo kebab, a me nā ʻiʻo hoʻohālike ʻē aʻe i nā hale kūʻai. ʻO ka huahana he mea kanu maʻemaʻe a hāʻawi i ka nui o ka protein.
- ʻO ka tofu i hana ʻia mai ka waiū soy i manaʻo ʻia he ʻano ʻiʻo a hiki ke hoʻomākaukau ʻia e like me ka schnitzel. Hāʻawi pū ia i nā mineral koʻikoʻi e like me ka calcium, ka hao, ka magnesium, a me ka potassium. He mea maikaʻi hoʻi ʻo Tofu no ka ʻai ʻana a me ka ʻai ʻana i ka wā BBQ.
- Hiki iā ʻoe ke kūʻai aku i nā granules soy ma nā mākeke. He kūpono kēia no ka bolognese vegetarian, lasagne a i ʻole chili con carne.
- No ka laʻana, inā ʻaʻole ʻoe e hoʻohana i ka gelatine i ka wā e kuke ai, hiki iā ʻoe ke hoʻohana i ka mea i kapa ʻia ʻo agar-agar a i ʻole agartine i mea ʻokoʻa i ka keke keke. ʻO ka pauka he ʻulaʻula liʻiliʻi a hiki ke lilo i mea hoʻopaʻa.
