Se Atoatoa Fuafua Meaʻai Fuafua ma Sample Lisi

Anotusi

• O le a le meaʻai vegan?
• Soifua maloloina aoga o veganism
• Lisi o faʻatauga Vegan
• Oloa fou
• Faʻatoʻaga fua
• Fatu atoa
• Areto ma pasta
• Punaoa o polotini
• Suʻesuʻega o susu
• Suiga fuamoa
• Gaʻo maloloina
• Meaʻai mama
• Suamalie
• Mea manogi ma mea manogi
• Fuafua taumafataga fuafuaga
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Aso Tonaʻi
• Aso Sa
• Malosiaga i lalo ma puipuiga
• Leai ni meaʻai
• Faʻaopoopoga
• Le pito i lalo

Matou te aofia ai oloa matou te manatu e aoga mo le matou aufaitau. Afai e te faʻatau e ala i soʻoga i luga o lenei itulau, matou ono maua se laʻititi komisi. O la tatou faiga lea.

Vegan taumafataga ua fesoʻotaʻi i le tele o ituaiga soifua maloloina penefiti, aofia ai le faʻaleleia o le puleaina o le mamafa ma le puipuiga mai nisi faʻamaʻi tumau.

Peitaʻi, o le mauaina o paleni, maloloina meaʻai i se meaʻai vegan e masani ona faigata ma lofituina.

Afai e le fuafuaina lelei, o taumafataga vegan e ono mafua ai le le atoatoa lelei o le soifua maloloina ma faʻafitauli tau soifua maloloina.

Lenei tusitusiga avatua se maloloina vegan taumafataga peleni ma faʻataʻitaʻiga lisi e amata ai oe.

O le a le meaʻai vegan?

O le vegan diet o se 'ai fuafuaga e aveʻesea uma meaola manu, aofia ai aano o manu, iʻa, fuamoa, susu, ma le meli.

Tagata filifili e talia veganism mo eseese mafuaaga, pei o le amio mama popolega po o mataupu faʻalelotu.

O isi e ono filifili e avea vegan e faʻaititia a latou siosiomaga tulagavae, ona o meaʻai-faʻavae meaʻai e manatu e maua ai le tele o kasa vevela kasa faʻapipiʻi ma faʻaaoga laʻititi faʻanatura punaoa.

Tusa lava, o le siosiomaga aʻafiaga o soʻo se taumafataga faʻalagolago i tele mea taua, e aofia ai le auala e gaosia ai meaai, afifiina, ma felauaʻi (,).

E filifili foʻi nisi e mulimuli i meaʻai vegan mo mafuaʻaga tau soifua maloloina, ona o le veganism e fesoʻotaʻi ma le anoanoaʻi o penefiti ma ono fesoasoani e puipuia nisi faʻamaʻi tumau ().

A faʻapitoa lava, o vegan diet ua faʻaalia e faʻaleleia atili ai le soifua maloloina o le fatu, faʻateleina ai le paʻu o pauna, ma lagolago ai le faʻatotoina o le suka i le toto (,,).

O taumafataga a Vegan e aveʻese uma ai meaola, e aofia ai aano o manu ma susu. E ono faʻaaoga e tagata le veganism mo amio lelei, lotu, siʻosiʻomaga, poʻo mafuaʻaga tau soifua maloloina.

Soifua maloloina aoga o veganism

Suʻesuʻega faʻaalia ai o se taumafataga vegan lapoʻa e ono faʻaleleia atili ai le tele o vaega o lou soifua maloloina.

E tusa i le tasi iloiloga, vegans maua le 75% maualalo lamatiaga o le atiaʻe maualuga toto maualuga nai lo omnivores, po oi latou oe 'aʻai uma aano o manu ma laʻau ().

Latou te matele foi i le i ai o le maualalo tino vaega tele (BMI) ma maualalo tulaga o le aofaʻi ma LDL (leaga) kolisi. Maualuga tulaga mo nei faailoga o tulaga lamatia uma mo fatu fatu ().

E mafai foi ona fesoasoani meaʻai fualaʻau i le puleaina o le mamafa.

O se tasi suʻesuʻega i le 18 fafine na maua ai, o le mulimuli i se taumafataga vegan mo le 6 masina na mafua ai le faʻaititia o le kalori ma gaʻo, faʻapea foi ma le vave pupuu, o le paʻu o pauna, faʻatusatusa i le maualalo-kalori, omnivorous diet ().

O ni suʻesuʻega foi o loʻo fautua mai ai, o le veganism e ono aoga mo le taofiofia o le suka i le toto ma mafai ona fesoasoani e faʻaititia ai lou ono maua i le maʻisuka

O le mea moni, o se tasi suʻesuʻega i le lata i le 61,000 tagata na faʻaalia ai o vegans e 2.6 taimi e tau le maua ai i le maʻisuka ituaiga 2 nai lo omnivores ().

Ole taumafataga vegan e ono faʻaititia ai faʻailoga ole osteoarthritis - e aofia ai le tiga soʻoga ma le fulafula - ma le aʻafiaga o nisi kanesa, e pei ole fatafata ma le prostate (,).

Ole taumafataga ole Vegan e fesoʻotaʻi ma le tele o penefiti, e aofia ai le faʻaleleia o le soifua maloloina o le fatu, vave vave ona paʻu paʻu, faʻamalosia le puleaina ole suka ile toto, laʻititi le tiga o soʻoga, ma le faʻaititia ole ono maua ile kanesa.

Lisi o faʻatauga Vegan

O se taumafataga vegan maloloina e tatau ona aofia ai le tele o fatu atoa, polotini, gaʻo maloloina, ma fualaʻau ma fualaʻau.

Meaʻai pei o fatu, fatu, fualaʻau, soya, ma mea fefete e mafai ona fesoasoani e faʻamalosia ai lau polotini i le aso atoa.

I le taimi nei, o le suauʻu avoka, suauʻu popo, ma le suauʻu olive e lelei, vegan-faauo filifiliga mo maloloina gaʻo.

Lenei o se faʻataʻitaʻiga vegan faʻatau lisi e fesoasoani amata oe.

Oloa fou

• Fualaʻau: asparagus, logo pepa, broccoli, kapisi, kāloti, kapisi, kaliki, kale, aniani, pateta, spinach, tamato, zucchini, ma isi.
• Fualaʻau: apu, faʻi, blueberry, vine, grapefruit, tipolo, limes, kiwi, moli, moli, pea, rimoni, strawberry, ma isi

Faʻatoʻaga fua

• Fualaʻau: broccoli, Brussels sprouts, butternut squash, kāloti, cauliflower, sana, pi lanumeamata, pi, fualaʻau fualaʻau, ma isi.
• Fualaʻau: blackberry, blueberry, cherries, mangoes, pineapples, raspberry, strawberries, ma isi

Fatu atoa

• karite
• araisa enaena
• buckwheat
• bulgur
• farro
• oats
• quinoa
• sorghum
• Teff

Areto ma pasta

• suka araisa enaena
• Pasta-saito atoa
• falaoa falaoa, pei o le Esekielu falaoa
• alaisa enaena afifi

Punaoa o polotini

• Nati: almonds, Pasila nati, cashews, hazelnuts, macadamia nati, pinati, pecans, pistachios, kennuts, ma isi
• Fatu: chia fatu, flax fatu, hemp fatu, maukeni fatu, sesame fatu, sunflower fatu, ma isi
• Legume: pi uli, pīpī, fatu fatu fatu, lentilā, piʻo neivi, pi pinto, ma isi.
• Soy oloa: tempe, tofu, ma isi
• Polotini polotini: pea porotini pauta, enaena araisa porotini, hemp porotini, ma isi

Suʻesuʻega o susu

• Suina susu: almond, cashew, popo, flax, oat, araisa, ma susu soy, ma isi
• Sui Yogurt: almond, cashew, popo, flax, ma soy yogurts, ma isi
• Sisi Vegan: sisi vegan parmesan, salu ma fasi fua, ma isi.

Suiga fuamoa

• aquafaba
• fana paʻu
• chia fatu
• maʻa
• 'aiga o lino
• Afifi fuamoa fuamoa sui
• siliki tofu

Gaʻo maloloina

• avoka
• suauʻu avoka
• suauʻu popo
• suauʻu lino
• suauʻu olive
• popo e leʻi faʻamaʻaina
• tahini

Meaʻai mama

• edamame
• sukalati pogisa
• fualaʻau mamago
• paʻu fua
• hummus
• nut pata
• chips chips
• popukoni
• moa tunu tunu
• limulimu crisps
• auala fefiloi

Suamalie

• popo suka
• aso
• maple syrup
• molemasi
• monike fualaʻau
• stevia

Mea manogi ma mea manogi

• pepa cayenne
• efuefu
• kinamoni
• kumina
• efuefu kaliki
• suamalie palapala
• fefete paleni
• paprika
• pepa
• rosemary
• lou
• lega

Manatua o le tele o gaosia vegan oloa o loʻo maua i le faleoloa - pei o vegan meat sui - e masani ona utaina i le sodium, faʻatumuina, faʻaopoopoga, ma isi mea e ono afaina ai lou soifua maloloina.

Taumafai e tausisi i le tele o meaʻai e leʻo faʻataʻitaʻia - ma ia taumamao ese mai aano o manufasi ma isi mea vela ua maeʻa gaosi ma meaʻai vave.

O le paleni vegan taumafataga tatau ona aofia ai le tele o ituaiga o fualaʻau, fualaʻau, atoa fatu, polotini, ma maloloina gaʻo.

Fuafua taumafataga fuafuaga

Lenei o se faʻataʻitaʻiga tasi-vaiaso taumafataga peleni o loʻo faʻaalia ai ni nai mea lelei taumafa e mafai ona fiafia i ai i le vegan taumafa.

Aso Gafua

• Taeao: tempe bacon ma sautéed pulou, avoka, ma mago arugula
• Meaʻai i le aoauli: pasta-atoa saito ma lentil "meatballs" ma le salati itu
• Taumafataga o le afiafi: cauliflower ma tamaʻi moa tacos ma guacamole ma pico de gallo
• Meaʻai mama: popcorn e oso i le ea, kale chips, ma ala fefiloi

Aso Lua

• Taeao: popo yogurt ma fua, kennuts, ma chia fatu
• Meaʻai i le aoauli: tunu tofu ma kapisi mumu sautéed, Brussels sprouts, ma herbed couscous
• Taumafataga o le afiafi: pulou kulimi lentil ma kaliki karisi kapeti ma pi lanumeamata Italia
• Meaʻai mama: logo logo ma guacamole, fualaʻau paʻu, ma limulimu

Aso Lulu

• Taeao: suka pateta suamalie faʻatumuina i le pata pinati ma le faʻi
• Meaʻai i le aoauli: tempe taco salati ma le quinoa, avoka, tamato, aniani, pi, ma le cilantro
• Taumafataga o le afiafi: oat risotto ma Swiss chard, pulou, ma butternut squash
• Meaʻai mama: fua fefiloi, vegan protein luluina, ma kennuts

Aso Tofi

• Taeao: fuamoa leai se fuamoa ma silkhu tofu, broccoli, tamato, ma spinach
• Meaʻai i le aoauli: tamai keke ma siamisi kari i araisa enaena
• Taumafataga o le afiafi: Metalaisa lentil salati ma kukama, olive, pepa, tamai-tamato tamato, kale, ma pasili
• Meaʻai mama: edamame vela, fasi fasi penina, ma polo malosi e fai mai i fua, fatu ole chia, nut butter, ma fualaʻau mamago

Aso Faralie

• Taeao: Oats i le po e tasi ma fasi apu, maukeni fatu, kanamoni, ma pata nut
• Meaʻai i le aoauli: Pepe uliuli veggie burger ma steamed broccoli ma pateta pateta
• Taumafataga o le afiafi: mac ma le "sisi" ma le fefete paleni ma greens collard
• Meaʻai mama: pistachios, homemade granola, ma popo chia pudding

Aso Tonaʻi

• Taeao: keke o le ti i le taeao, broccoli, kale, tamato, ma le zucchini
• Meaʻai i le aoauli: tofu kaliki-ginger ma vevesi falai ma le quinoa
• Taumafataga o le afiafi: pi salati ma pi uliuli mata, tamato, sana, logo logo, ma aniani
• Meaʻai mama: fualaʻau maukeni fualaʻau, aisa malulu, ma seleri ma le pata sekati

Aso Sa

• Taeao: fualaʻau atoa saito ma le avoka ma le mea faʻafefete i le itu o le vegan protein
• Meaʻai i le aoauli: lentil chili ma le veli asparagus ma tao tao
• Taumafataga o le afiafi: fualaʻau paella ma araisa enaena, aniani, tamato, logo pepa, artichoke, ma tamaʻi pipi
• Meaʻai mama: sekati, fualaʻau salati, ma kāloti ma hummus

O le faʻataʻitaʻiga o taumafataga o loʻo lisi atu i luga e faʻailoa mai ai le tele o mea aoga lelei ma ipu e mafai ona fiafia iai ile taumafataga lelei o le vegan.

Malosiaga i lalo ma puipuiga

E ui lava o le taumafataga vegan lelei e mafai ona maloloina ma lelei, o se taumafataga vegan e le fuafuaina lelei e ono afaina ai lou soifua maloloina.

Nei o ni nai mea e te ono manaʻo e mafaufau i ai pe a amataina se vegan taumafataga.

Leai ni meaʻai

Ole taumafataga ole Vegan e ono fesoʻotaʻi ma le faʻateleina o le aʻafiaga o le tele o meaʻai le lelei.

E mafua ona o aano o manufasi, iʻa, ma moa e mauoa i le tele o mea aoga taua e tele lava ina le lava i meaʻai, e aofia ai polotini, uʻamea, metala paʻepaʻe, vaitamini B12, phosphorus, ma omega-3 fatty acid ().

O oloa a meaola e pei o fuamoa ma susu e maualuga foi i protein ma micronutrients pei o kalasiu, potassium, phosphorus, iodine, uʻamea, ma le magnesium (,).

A maeʻa tipiina o nei meaʻai mai au meaʻai e mafai ona faʻateleina ai lou ono maua i meaʻai paleni.

Ae maise lava, vegans ono i ai i se sili atu lamatiaga o le le lava mo vitamini B12, vitamini D, kalisiu, iodine, uʻamea, ma porotini (,).

Ole mea lea e mafai ona tupu ai ile faʻateleina ole aʻafiaga o mataupu pei ole anemia, vaivai ole ponaivi, male faʻaleagaina ole puipuiga (,,,, 22).

Laʻititi maualalo o vitamini B12 mafai faʻapitoa faatatau i le taimi o maʻito, ona o le le lava ono ono ono faʻateleina le aʻafiaga o neural tube faaletonu ma faʻaleagaina ai lau pepe faiʻai ma neula ().

Faʻaaofia ai le tele o mea aoga i meaʻai, ma mea taua i lau taumafataga e talafeagai e mautinoa ai o loʻo faʻamalieina au meaʻai.

Vitamini B12 ma vitamini D e mafai ona maua i puipuia 'aʻai, pei o susu-faʻavae susu, cereals, ma le palu fefete.

I le taimi nei, protein, metala paʻepaʻe, ma uʻamea o loʻo maua i legum, soy oloa, nati, ma fatu.

O le aofia ai ma le feololo o masima faʻasuaʻina i lau taumafataga e mafai foi ona fesoasoani ia te oe e faʻamalie ou manaʻoga mo iodine.

Faʻaopoopoga

E mafai ona avea ma luʻitau le ausia o mea e te manaʻomia a o taumulimuli i se taumafataga vegan.

O nisi mea aoga e pei o vitamini B12, vitamini D, ma iodine, e maua faʻapitoa i meaola meaola ma nisi o 'aiga malosi.

Ma le isi, a o le uʻamea e le o le heme e tupu i le tele o fualaʻau meaʻai, atonu e le ofi lelei pei o le heme uʻamea o loʻo maua i meaola ().

O le inuina o se multivitamin poʻo isi mea faʻaopopo e mafai ona fesoasoani e faʻatumu ai ni meaʻai leai ni meaʻai ma maua ai ni meaʻai tetele e te ono misia.

Mo iʻuga sili ona lelei, vaavaai mo le multivitamin o loʻo iai le vaitamini B12, metala paʻepaʻe, uʻamea, vaitamini D, ma kalisiu.

Manatua e masani lava ona fautuaina e faʻaopopo ma sili atu aofaʻi o vitamini B12 nai lo le Fautuaina Meaʻai Taumafa (RDA), ona o lou tino e faʻatoa mafai ona mitiia sina laʻititi i le taimi ().

Taumafai e faʻamoemoe mo le 2,000-2,500 mcg o vaitamini B12 i le vaiaso. Lenei mafai ona vaevaeina i ni nai laʻititi tui ma ono manaʻomia se isi faʻaopoopoga faʻaopopo i le faʻaopopo i lau multivitamin ().

Atonu e te manaʻo foʻi e mafaufau e ave le algal oil, o le omega-3 fatty acid. E manaʻomia e lou tino lenei ituaiga gaʻo mo le lelei o le fatu, lelei le faiai, ma le puipuia o faʻamaʻi ().

Faʻaopoopoga pei o vegan B12 ma algal suauʻu mafai ona masani ona maua i luga ole laiga.

A le fuafuaina lelei, meaʻai vegan e mafai ona faʻateleina ai lou ono maua i ni meaʻai le lelei. I le maeʻa ai o meaʻai paleni ma le inuina o ni mea faʻapitoa e mafai ona fesoasoani e faʻamautinoa o loʻo e mauaina niuterene e manaʻomia e lou tino.

Le pito i lalo

O taumafataga vegan e lapoʻa e maloloina, paleni lelei, ma fesoʻotaʻi ma le tele o penefiti soifua maloloina, e aofia ai le faʻaleleia o le soifua maloloina o le fatu, suka i le toto, ma le tele o le tino.

I le maeʻa ai o le vegan meal plan e mafai ona fesoasoani ia te oe e tuʻu ai le tele o nutrient-rich, atoa meaʻai i lau taumafataga e tuʻuina ai i lou tino ni meaʻai e manaʻomia.

Manatua o mea faʻaopopo ma faʻalelei fuafuaga e taua e aloese ai mai le le atoatoa i le tele o meaʻai taua.

Afai e te fiafia i le veganism, siaki le lisi o meaʻai ma meaʻai peleni e maua ai fatufatu ni aitia mo lau isi vegan ipu.