Nā ʻōlelo aʻoaʻo meaʻai no nā makuahine meaʻai

 

I ka wā hāpai, pono ʻoe i kekahi mau meaʻai koʻikoʻi e kākoʻo i kāu mau pono a me nā pono o kāu pēpē e ulu ana. ʻO ka hao, ka calcium a me ka protein ʻekolu mau meaʻai koʻikoʻi i nele i ka meaʻai meaʻai. Me ka hoʻolālā ʻana i ka meaʻai kūpono a me ka hoʻokomo ʻana i nā meaʻai kūpono i kāu meaʻai, hiki iā ʻoe a me kāu pēpē ke loaʻa nā meaʻai a pau āu e pono ai i ka wā e pili ana i ka meaʻai meaʻai a i ʻole ka meaʻai vegan.

 

Inā he mea ʻai ʻoe a vegan paha, pono ʻoe e hoʻololi i kāu meaʻai e hōʻoia i ka lawa o kēia mau meaʻai nui. E kamaʻilio me kāu mea mālama ola no ka ʻōlelo aʻoaʻo e pili ana i ka hoʻolālā ʻai. E ʻike paha ʻoe ʻaʻole ʻike kekahi mau kauka e pili ana i ka meaʻai vegan i ka wā hāpai. He kumu ʻike maikaʻi ka mea ʻai meaʻai no ka loaʻa ʻana o nā meaʻai āu e pono ai i kāu ʻai.

 

ʻO nā meaʻai meaʻai e pili nui ana i nā makuahine vegan. ʻO ka protein kekahi pilikia. Pono ka pēpē i ka protein no ka ulu ʻana o nā ʻiʻo like ʻole i loko o ke kino. No ka mea ʻaʻole ʻai nā vegans i nā huahana holoholona, ​​​​e like me ka cheese, ka waiū a me nā hua manu, ʻoi aku ka maʻalahi o ka loaʻa ʻana o ka protein.

 

Hiki i ka makuahine vegan ke loaʻa i ka protein lawa no kāna pēpē. Pono ʻo ia e makaʻala. Inā ʻoe he vegan a hāpai ʻoe, e hoʻokomo i nā kumu waiwai maikaʻi o ka protein, e like me nā huahana soy, nā kīʻaha a me nā pī. Pono e hoʻokomo i nā pīni, nā lentils, tofu a me ka waiū soy i kāu meaʻai e hoʻoponopono ai i ka pono o ka protein.

 

He meaʻai pono ka hao no ʻoe a me kāu pēpē. I ka wā hāpai, he mea maʻamau ka haʻahaʻa haʻahaʻa o ka hao, ma muli o ka piʻi ʻana o ke koko. ʻO ka anemia hemahema ka hao ma muli o ka ʻai haʻahaʻa loa o ka hao. Pili kēia maʻi i nā wahine a pau, inā he vegan, mea ʻai a me nā wahine ʻaʻole loa.

 

E hoʻokomo i nā meaʻai nui i ka hao i kāu ʻai i kēlā me kēia lā. ʻO nā lau lau ʻōmaʻomaʻo, nā kīʻaha holoʻokoʻa, ka tofu a me nā pi maloʻo he kumu hao ʻole ia. ʻOiai me kēia mau hana, pono paha ka hao hou. Hiki i kāu kauka ke kauoha i nā mea hoʻopiha hao e hōʻoiaʻiʻo e loaʻa ana iā ʻoe a me ke pēpē ka hao e pono ai ʻoe. E lawe i kāu mea hoʻohui me ka wai ʻalani e hoʻonui i ka absorption.

 

ʻO ka calcium kekahi meaʻai koʻikoʻi e pili pinepine ana me nā huahana waiū. Pono ka pēpē i ka calcium no ka ulu ʻana o kona mau iwi a me nā niho. Me ka lawa ʻole o ka calcium i ka ʻai, e lawe ka pēpē iā ia mai kou mau iwi. Hoʻonui kēia i kou pilikia o ka osteoporosis ma hope o ke ola. ʻO ka poho o ka niho i ka wā o ka hāpai ʻana a ma hope o ka hāpai ʻana, hiki ke hopena ma muli o nā haʻahaʻa haʻahaʻa o ka calcium i ka meaʻai.

 

E ho'āʻo i ʻewalu mau lawelawe i ka lā o nā meaʻai momona i ka calcium. No nā wahine meaʻai meaʻai, maʻalahi kēia me nā koho waiu e like me ka waiū, ka paʻakai a me ka yogurt. Pono nā makuahine Vegan e hoʻokomo i ka waiū soy i hoʻopaʻa ʻia me ka calcium, ka wai ʻalani paʻa, a me nā mea kanu i waiwai i ka calcium e like me ka turnip greens, collard greens a me kale. Loaʻa i ka tofu nā pae calcium like ʻole, no laila e heluhelu pono i nā lepili i ke kūʻai ʻana e loaʻa ka nui o ka calcium.

 

Eia kekahi mau kumuwaiwai hou aʻe no ka hoʻolālā ʻana i ka meaʻai:

 

 

** E hoʻomaopopo i ka ʻike ma luna nei he mau alakaʻi maʻamau wale nō. He mea nui e kūkākūkā me kāu kauka ʻohana ma mua o ka hoʻololi ʻana i nā meaʻai.