Nui nā kamaʻilio e pili ana i nā hoʻolālā papaʻai hou i kēia mau lā, ʻeā? Lohe mākou i nā huaʻōlelo e like me Paleo a me Vegan i nā manawa a pau. No laila e noʻonoʻo i kahi ala ʻai hou e hoʻohui i ka maikaʻi loa o kēia mau papaʻai nui ʻelua. ʻO ia ka mea i kapa ʻia ai ka papaʻai 'Pegan'. I kēia lā, e kamaʻilio mākou e pili ana i ke ʻano maoli, nā mea hiki iā ʻoe ke ʻai ma luna , a me ka mea kūpono iā ia.
I ka ʻōlelo maʻalahi, he aha ka ʻai Pegan?
He manaʻo maʻalahi loa kēia. ʻO ka huaʻōlelo Pegan he hui pū ʻana o nā huaʻōlelo Paleo a me Vegan .
- ʻAi Paleo: ʻO ke ʻano kēia o ka ʻai ʻana i nā meaʻai holoʻokoʻa, e like me nā mea a ko mākou mau kūpuna i ʻimi ai a hōʻiliʻili ai. ʻO ia hoʻi nā huaʻai, nā mea kanu , ka ʻiʻo, ka iʻa , a me nā nati.
- ʻAi Vegan: ʻO kēia ka pale ʻana loa i nā huahana holoholona a me ka ʻai ʻana i nā meaʻai mea kanu wale nō.
No laila, hoʻohui ka ʻai Pegan i nā mea maikaʻi loa o nā ao ʻelua. ʻO ke kumu nui, ʻo 75% o kāu ʻai e pono e hoʻokumu ʻia mai nā mea kanu . ʻO ia hoʻi nā mea e like me nā mea kanu a me nā huaʻai. ʻO ke koena 25% e pono e hele mai mai nā huahana holoholona (ʻiʻo, iʻa, hua manu ).
Hoʻoikaika kēia ʻano hana i ka ʻai ʻana i nā meaʻai hou a piha i ka hiki, me ka ʻole o nā mea hoʻomalu a i ʻole nā mea ʻono hana. Pono e pale loa ʻia nā huahana waiū a me nā meaʻai i loaʻa ka gluten ma kēia papaʻai.
No laila he aha nā mea hiki iā ʻoe ke ʻai ma ka papaʻai Pegan?
Ke kālele nei kēia papaʻai i ka "ʻai maʻemaʻe." ʻO ia hoʻi, ka ʻai ʻana i ka nui o ka meaʻai kūlohelohe, i hana ʻole ʻia e like me ka hiki. Hiki iā ʻoe ke loaʻa kahi manaʻo maikaʻi o kēia ma ka nānā ʻana i ka papa ma lalo.
| ʻAno meaʻai | Ka wehewehe a me nā laʻana |
|---|---|
| Nā mea kanu a me nā huaʻai | ʻO nā mea kanu haʻahaʻa i ka starch a he haʻahaʻa ka glycemic index ka mea i ʻōlelo nui ʻia. Eia kekahi laʻana, nā mea e like me ka broccoli, kāloti, pīni, tōmato, a me ka spinach. Maikaʻi nō hoʻi nā hua. |
| Nā ʻano nati a me nā hua | ʻO nā nati e like me nā ʻalemona, pistachios, a me nā walnuts, a me nā hua e like me ka chia, flax, a me nā hua paukena. |
| ʻO ka protein holoholona (25%) | ʻO ka pipi hānai mauʻu, ka moa, a me nā iʻa momona haʻahaʻa-mercury (e like me ka salmon, herring, a me ke cod). Hiki iā ʻoe ke ʻai i nā hua manu. |
| Nā palaoa ʻole gluten | ʻAʻole i ʻōlelo pinepine ʻia kēia mau mea. Nā laʻana: Quinoa, laiki ʻeleʻele, ʻoka, amaranth. |
No ke kō, hiki iā ʻoe ke hoʻohana i ke kō i kēia papaʻai. Akā, he meaʻai wale nō ia i kekahi manawa . ʻAʻole pono e hoʻohui i ke kō i kēlā me kēia lā.
He aha ka mea ʻai maikaʻi ʻole?
ʻElua mau mea nui e hoʻopau ai mai kāu papaʻai ma ka papaʻai vegan. ʻO kēia nā meaʻai i loaʻa ka gluten a me ka waiū . Eia kekahi, pono ʻoe e hōʻemi i nā meaʻai i hana ʻia me nā mea i mālama ʻia no ka manawa lōʻihi.
| Nā meaʻai e pale aku ai | Nā Laʻana |
|---|---|
| Nā meaʻai i loaʻa ka gluten | Berena, pasta, nā huahana berena, nā cereal he nui, pia. |
| Nā meaʻai waiū | Waiū bipi, yogurt, tīhi. |
| Nā meaʻai i hana ʻia a me nā mea ʻē aʻe | ʻO kēlā me kēia mea i loaʻa nā pesticides, nā mea mālama, nā kala hana, a i ʻole nā mea ʻono. |
He mau pono olakino maoli anei kēia ʻai?
Maanei pono mākou e hoʻomaopopo i ke kūlana maoli. I mea e pololei ai, ʻaʻohe noiʻi ʻepekema hohonu e pili ana i ka ʻai Pegan ponoʻī. No laila, ʻōlelo nā loea ʻaʻole lawa ka ʻikepili e ʻōlelo maopopo ai e pili ana i kona mau pono olakino.
Akā, ke nānā ʻoe i nā loina kumu ma hope ona, ʻo ia hoʻi, ke kau mua ʻana i nā meaʻai mea kanu , ua maopopo he nui nā pono olakino e hāʻawi ana. Ua ʻike ʻia e ka noiʻi ʻana ʻo ka ʻai ʻana i nā mea kanu a me nā huaʻai i waiwai i ka fiber e hoʻomaikaʻi i ke olakino holoʻokoʻa a hōʻemi i ka pilikia o ka loaʻa ʻana o kekahi mau maʻi. Hōʻike pū kekahi mau noiʻi e hiki i nā meaʻai mea kanu ke kōkua i ka hōʻemi ʻana i ke kaumaha o ke kino a me ka hoʻohaʻahaʻa ʻana i nā pae cholesterol maikaʻi ʻole .
I kēia manawa, e kamaʻilio kākou e pili ana i ka gluten.
ʻAʻole maikaʻi ʻole ka gluten no nā kānaka a pau. Inā ʻaʻole ʻoe he maʻi hoʻomanawanui ʻole i ka gluten a i ʻole kahi maʻi e like me ka maʻi Celiac, ʻaʻole pono ʻoe e hoʻopau loa i ka gluten mai kāu papaʻai. ʻO ka hoʻopau ʻana iā ia i kekahi manawa hiki ke lilo i mea pale i ka mālama ʻana i kahi papaʻai i ka wā lōʻihi.
ʻO kaʻoiaʻiʻo, ua hōʻike ʻia e ka noiʻi ʻana he mea maikaʻi no kou olakino ka hoʻohui ʻana i nā palaoa piha a me nā legume i kāu papaʻai. No laila, pono ʻoe e noʻonoʻo pono e pili ana i ka hoʻopau ʻana i ka gluten me ke kumu ʻole o ke olakino.
Leka Lawe-Home
- ʻO ka papaʻai Pegan kahi hui pū ʻana o ka Paleo a me ka Vegan, nona ka 75% o nā meaʻai mea kanu a me 25% o nā meaʻai holoholona.
- ʻO ke kumu nui ma ʻaneʻi, ʻo ia ka pale ʻana i nā meaʻai i hana ʻia, nā meaʻai waiū, a me nā meaʻai i loaʻa ka gluten.
- ʻOiai ʻaʻohe noiʻi paʻa e pili ana i kēia meaʻai , hiki i kāna meaʻai mea kanu ke hāʻawi i nā pono olakino e like me ka pohō kaumaha a me ka hoʻohaʻahaʻa ʻana i ka cholesterol.
- ʻO ka mea nui loa: Ma mua o ka hana ʻana i kahi hoʻololi nui i kāu papaʻai o kēlā me kēia lā, ʻoiai inā he mea hou ʻoe i nā papaʻai mea kanu, e kamaʻilio me kāu kauka. Hiki iā ia a i ʻole kekahi meaʻai meaʻai ke kōkua iā ʻoe e hana i kahi papaʻai kūpono iā ʻoe a e hōʻoia i ka loaʻa ʻana o nā meaola āu e pono ai.
ʻAi Pegan, ʻAi ʻAi, ʻAi Ola Kino, Hoʻemi Kaumaha, Vegan, Paleo, ʻAi Meaʻai
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