O le a le mea e tatau ona avea ma vegan ma pe faʻafefea ona fai meaʻai

Anotusi

• O le a le eseesega i le va o vegan ma vegetarian
• Lelei ma le lelei o veganism
• Mea e 'ai
• Le mea e aloese ai
• Lisi o taumafataga a le Vegan

Veganism o se gaioiga e faʻamoemoe e faʻalauiloa le faʻasaʻolotoina o manu, faʻapea foi ma le faʻaleleia o a latou aia tatau ma le soifua manuia. O le mea lea, tagata e tausisi i lenei gaioiga e le gata i ai le taumafataga vegetarian taumafataga, ae le faʻaaogaina foi soʻo se oloa e fesoʻotaʻi ma manu.

Vegans masani lava i ai tapulaʻa faʻatatau i lavalava, faʻafiafiaga, teuteu ma meaʻai a manu. Talu ai o se faʻatapulaʻaina meaʻai, e taua ai le vegan saili le faʻataʻitaʻiga mai se nutristisation ina ia faʻailoa ai le talafeagai meaai ma ia faʻamalieina uma meaʻai manaʻoga.

O le a le eseesega i le va o vegan ma vegetarian

Veganism o se ituaiga o olaga, lea e le aofia ai ni aitema o manu amataga. Vegetarianism, i seisi itu, e masani ona fesoʻotaʻi ma le faʻaaogaina o meaʻai e le o ni manu ma e mafai ona faʻavasega i totonu:

1. Ovolactovegetarians: o tagata na e le 'aʻai aano o manu;
2. Lactovegetarians: faʻaopoopo i aano o manu latou te le faʻaumatia fuamoa;
3. Faʻaola vevesi: aua le faʻaumatia aano o manu, fuamoa, susu ma susu oloa;
4. Vegan: e le gata i le le faʻaaogaina o meaʻai e mafua mai i manu, latou te le faʻaaogaina foi ni oloa ua uma ona faʻataʻitaʻia i manu pe maua mai ia latou, pei o le fulufulu mamoe, paʻu poʻo le silika, mo se faʻataʻitaʻiga.

O le mea lea, o vegans uma lava o ni vegetarians, a e le o veganea uma, o vegans, aua e mafai ona latou faʻaaogaina manu, e pei o nisi teuteu. Aʻoaʻo atili e uiga i le eseesega i le va o ituaiga o vegetarianism.

Lelei ma le lelei o veganism

O nisi suʻesuʻega ua faʻaalia ai o le taumafataga taumafataga vegetarian meaʻai e fesoʻotaʻi ma maualalo avanoa o le puta tele ma fatu fatu faʻafitauli, pei o atherosclerosis, mo se faʻataʻitaʻiga. I se faʻaopopoga, veganism e nafa ma le faʻalauiloaina o le soifua manuia manu, faʻasao o le ola ma le faʻafetauiina o le faʻaogaina o manu ina ia mafai ai ona gaosia mea ma oloa mo le taumafaina.

E ui lava o vegans mulimuli i le taumafataga mauʻoa i gaʻo, omega-6, alava, folic acid, magnesium ma vitamini C ma le E, e ono i ai le le lava o B vitamini, omega-3 ma maualuga lelei polotini mafuaʻaga, lea e ono faʻalavelave i le faʻagaioiga o nisi galuega o le tino. Mo le sapalaiina o nei faaletonu, e mafai ona faʻaaogaina le suauʻu flaxseed o se puna o le omega-3 ma faʻasolosolo faʻalautelega o le vaitamini B12, lea e mafai ona faatonuina e le fomaʻi poʻo le nutristist. Ina ia faʻateleina le taumafaina o le polotini, e taua le faʻaofia o meaʻai e pei o le quinoa, tofu, pipiʻi ma puloua i meaʻai, mo se faʻataʻitaʻiga.

E taua le faia o le taumafataga vegetarian taumafataga e faia i lalo o le faʻataʻitaʻiga a se nutristist ina ia faʻamalieina uma nutritional manaoga, aloese mai le anemia, atrophy o maso ma totoga, leai se malosi ma osteoporosis, mo se faʻataʻitaʻiga.

Mea e 'ai

O taumafataga vegan e masani ona mauoa i fualaʻau, legume, cereals, fualaʻau ma alava, ma ono aofia ai meaʻai pei o:

• Fatu atoa: araisa, saito, sana, amaranth;
• Legume: pi, tamai moa, soybeans, pi, pinati;
• Tubers ma aʻa: Potu Peretania, pateta baroa, pateta, manioka, ufi;
• Musele.;
• Fua;
• Fualaʻau ma greens;
• Fatu pei o chia, flaxseed, sesame, quinoa, maukeni ma sunflower;
• Suauʻu pei o chestnuts, almonds, walnuts, hazelnuts;
• Soy derivatives: tofu, tempe, soy protein, miso;
• Isi: seitan, tahini, susu susu, suauʻu olive, popo suauʻu.

E mafai foi ona fai ni dumplings, hamburger ma isi sauniuniga e faʻaaoga ai na o meaʻai a manu, e pei o le bean poʻo le lentil hamburger, mo se faʻataʻitaʻiga.

Le mea e aloese ai

I taumafataga vegan, e tatau ona 'aloese mai ituaiga meaʻai manu, pei o le:

• Meat i lautele, moa, iʻa ma figota o le sami;
• Susu ma oloa gaosi susu, pei o sisi, yogurt, curd ma pata;
• Faʻapipiʻi pei o sosisi, sosisi, ham, bologna, pipi pipi, salami;
• Gaʻo o manu: pata, lard, bacon;
• Meli ma oloa gaosi mai i le meli;
• Gelatine ma oloa collagen.

I se faʻaopopoga i le le 'aʻai o aano o manu ma meaʻai e maua mai manu, e le masani foʻi ona faʻaumatia e tagata vegane isi oloa e iai le amataga o meaola e pei o shampoos, fasimoli, vali, moisturizers, gelatin ma ofu silika, mo se faʻataʻitaʻiga.

Lisi o taumafataga a le Vegan

O le siata o loʻo mulimuli mai o loʻo faʻaalia ai se faʻataʻitaʻiga o se lisi mo le 3 aso mo vegan:

E taua le manatuaina o vegans tatau ona i ai le taumafataga faʻatonuina e se nutristist, ona o meaʻai manaʻomia e fesuisuiaʻi e tusa ma tausaga, itupa ma o latou soifua maloloina tulaga.

Mo nisi fesoasoani, siaki mai i lenei vitio mea masani e le faʻaumatia e le vegetarian: