E aʻo kākou i nā mea āpau e pili ana i ka ʻAi Pescatarian. He olakino maoli anei ia?

Ke noʻonoʻo nei hoʻi ʻoe i kou olakino a me ka hoʻololi ʻana i kāu mau ʻano ʻai o kēia manawa a me ka nānā ʻana i kahi ala olakino no kou kino? Ke noʻonoʻo ʻoe pēlā, lohe mākou e pili ana i nā ʻano ʻai like ʻole. Hoʻōki kekahi poʻe i ka ʻai ʻana i nā meaʻai holoholona āpau e like me ka ʻiʻo, ka iʻa, a me nā hua manu a lilo i vegan loa. Hoʻopau kekahi i ka ʻiʻo wale nō a ʻai i nā hua manu a me nā mea waiū (vegetarian). I kēia manawa, aia kekahi hui kūikawā ʻē aʻe. ʻAʻole lākou e ʻai i ka ʻiʻo mai nā holoholona o ka ʻāina e like me ka pipi, ka puaʻa, a me ka moa, akā ʻai lākou i ka iʻa a me nā meaʻai kai ʻē aʻe. ʻO ia ka mea a mākou e kapa nei he ʻai Pescatarian . E kamaʻilio kākou e pili ana i kēia i kēia lā me ka hohonu.

ʻO wai ka Pescatarian maoli?

I ka ʻōlelo maʻalahi, ʻo ka pescatarian kekahi kanaka e ʻai ana i ka ʻai mea kanu e komo pū ana me ka iʻa a me nā meaʻai kai ʻē aʻe. ʻO kā lākou ʻai nui:

• Nā huaʻai a me nā mea kanu
• Nā hua palaoa piha
• Nā legumes e like me nā lentils a me nā chickpeas
• Nā nati a me nā hua.
• Nā hua manu a me nā meaʻai waiū (ua pale aku kekahi i kēia mau mea, akā ʻai ka hapa nui iā lākou)
• A ʻo ka mea nui loa, ʻo ia ka iʻa a me nā meaʻai kai ʻē aʻe e like me ka ʻōpae, ka heʻe, a me ka pāpaʻi.

Eia naʻe, ʻaʻole lākou e ʻai i nā holoholona o ka ʻāina e like me ka moa, ka pipi, ke kao, a i ʻole ka puaʻa . E noʻonoʻo, ua like kēia me ka noho ʻana i loko o kahi ʻohana mea kanu, akā ʻo ka iʻa wale nō ka ʻai ʻana.

No ke aha e huli ai ka poʻe i kēia papaʻai Pescatarian?

ʻElua kumu nui no kēia. Hana kekahi poʻe i kēia hoʻoholo ma muli o nā kumu kaiapuni. Manaʻo lākou he mea hōʻino ka hānai ʻana i nā holoholona ʻāina no ka ʻiʻo i ke kaiapuni, hoʻopau nui i nā kumuwaiwai kūlohelohe, a hoʻoulu i ka haumia. Eia naʻe, koho ka hapa nui o ka poʻe i kēia ʻai iʻa no ka mea e hopohopo nei lākou i ko lākou olakino. Ua hōʻoia ʻia e ka noiʻi he mea maikaʻi loa kēia ʻai mea kanu a me ka iʻa no ke kino.

He aha nā pono olakino maoli o kēia?

E like me ka ʻiʻo, he kumu maikaʻi loa ka iʻa no ka protein. Eia nō naʻe, he nui nā pono o ka iʻa i ka hoʻohālikelike ʻia me ka ʻiʻo ʻulaʻula.

He hoaaloha maikaʻi loa ma ka puʻuwai!

He mea kōkua nui ka iʻa no ke olakino o kou puʻuwai.

• Haʻahaʻa i ka momona paʻa : ʻOiai he kiʻekiʻe ka ʻiʻo ʻulaʻula i ka momona paʻa e hōʻino ai i ka puʻuwai, he kakaikahi wale nō kēia ʻano momona i loko o ka iʻa.
• Waiwai i ka Omega-3 : ʻO nā iʻa ʻaila e like me ka salmon, mackerel, herring, a me ka sardines he waiwai nui i nā omega-3 fatty acids olakino no ka puʻuwai. He nui nā pono o kēia mau omega-3 no ko mākou kino.
• Hoʻemi ia i ka hōʻiliʻili ʻana o ka plaque, ʻo ia hoʻi ka hōʻiliʻili ʻana o ka momona i loko o nā kīʻaha koko.
• Hoʻemi i ka pilikia o ka puʻuwai puʻuwai kūpono ʻole (arrhythmia) .
• Kōkua ia i ka hoʻēmi ʻana i nā triglycerides, kahi ʻano momona ʻino i loko o ke koko. He mea maikaʻi nō hoʻi kēia no ke olakino o ka puʻuwai.
• Kōkua pū kēia mau waikawa momona olakino i ke kaohi ʻana i ke koko.

ʻO ia ke kumu e ʻōlelo ai nā kauka he mea maikaʻi loa ka hoʻokomo ʻana i ka iʻa i kāu meaʻai ma ka liʻiliʻi he ʻelua i ka pule no ke olakino o ka puʻuwai.

Ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa

Ua ʻike pū ʻia ka noiʻi ʻana ʻo ka hōʻemi ʻana i kāu ʻai ʻana i ka ʻiʻo ʻulaʻula, ʻoiai nā ʻiʻo i hana ʻia, hiki ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi kanesa, e like me ke kanesa colon.

He pōmaikaʻi ke ola lōʻihi?

Ua ʻike ʻia kekahi noiʻi e ola lōʻihi ana ka poʻe e hahai ana i ka ʻai pescatarian ma mua o ka poʻe e ʻai ana i ka ʻiʻo ʻulaʻula a me ka moa.

Aia kekahi mau hemahema i kēia ʻano hana? He aha nā mea e makaʻala ai?

E like me nā mea āpau o ke ola, ʻaʻole maikaʻi ka nui o nā mea āpau. ʻAʻole ʻokoʻa ka iʻa a me nā meaʻai kai. Aia kekahi mau mea āu e makaʻala ai inā ʻoe e noʻonoʻo ana i kēia ʻano meaʻai.

Pōʻino Mercury

ʻO kēia ka mea nui. Hiki i kekahi mau ʻano iʻa, ʻoiai nā iʻa nui ma ke poʻo o ke kaulahao meaʻai kai, ke loaʻa i nā pae kiʻekiʻe o ka metala kaumaha i kapa ʻia ʻo mercury i loko o ko lākou kino. Hiki i kēia mercury ke hoʻopilikia i ko mākou olakino, ʻoiai ka ʻōnaehana nerve. Pono kēia poʻe e makaʻala loa:

• Nā makuahine hāpai
• Nā makuahine hānai waiū
• Nā keiki ʻōpio

No laila, inā ʻoe e lilo i Pescatarian, he mea naʻauao ke koho i nā iʻa haʻahaʻa i ka mercury.

Ka nele o ka hao

ʻO ka ʻiʻo ʻulaʻula kekahi o nā kumu hao maikaʻi loa no ko kākou kino. No laila, inā e hoʻōki loa kākou i ka ʻai ʻana i ka ʻiʻo ʻulaʻula, hiki i kekahi poʻe ke loaʻa i ka nele i ka hao. He mea nui loa kēia no nā wahine e hoʻomaka ana i ka maʻi ʻōpū . Akā, ʻaʻohe mea e hopohopo ai. Nui nā meaʻai mea kanu i waiwai i ka hao.

• Nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo
• Nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kale, spinach, a me nā lau moringa
• Tofu
• Nā meaʻai i hoʻonui ʻia me ka hao

Mai hoʻopunipuni ʻia e ka lepili "mea kanu"!

ʻAʻole nā ​​meaʻai a pau i kapa ʻia he "ʻiʻo ʻole" a i ʻole "mea kanu ʻole" he olakino. I kekahi manawa hiki i kēia mau mea ke lilo i meaʻai i hana nui ʻia. Hiki iā lākou ke kiʻekiʻe i ke kō, ka paʻakai, a me nā momona maikaʻi ʻole. No laila, ʻaʻohe mea ʻai āu e hahai ai, ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana e ʻai i nā meaʻai kūlohelohe i hana ʻole ʻia e like me ka hiki. ʻO ka mea nui loa, ʻo ke kamaʻilio ʻana me kāu kauka ʻohana ma mua o ka hana ʻana i kahi hoʻololi nui i ka ʻai e hōʻoia i ka uhi ʻia o kāu mau pono meaʻai a pau. E hiki iā ia ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo meaʻai āu e pono ai. pescatarian, ʻai pescatarian, olakino sinhala, ʻai iʻa, omega-3, ʻai olakino, meaʻai