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Nui nā keu pono o ka hoʻohuli ʻana i ka vegan i ka kōkua ʻana i ke kaiapuni a me nā holoholona, pono ka veganism no kou olakino holoʻokoʻa. ʻO ka mea nui, ke hoʻopau nei ka veganism i ka hoʻohana ʻana i nā huahana holoholona, keu hoʻi mai ka papaʻai. Hōʻalo kahi vegan mai ka ʻai ʻana i nā huahana waiū, nā hua, ka ʻiʻo, ka meli, a me nā mea ʻē aʻe, ma ke ʻano he ala e pale aku ai i ka 'hoʻomāinoino' i kau ʻia i nā holoholona.
Hōʻike nā hōʻike hou e piʻi mau nei ka nui o nā wahine (ʻaʻole vegan) e hele i vegan (e hāhai i ka ʻai vegan). No laila, olakino ka hahai ʻana i ka papa ʻai vegan ke hāpai ʻoe? Inā ʻae, pehea ka ʻoi aku o ka olakino ma mua o ka meaʻai maʻamau a i ʻole nā mea ʻai?
E heluhelu e pili ana i ka hāpai ʻana o Vegan ma aneʻi.
Nā Pōmaikaʻi o ka Mea Mea Mea Vegan i ka wā o ka hāpai keiki
He mea nui ka loaʻa ʻana o kahi papaʻai olakino i kou wā hāpai ʻoiai ʻoe e koi aku i nā mea momona a me nā protein ma mua. ʻLelo nā loea he pono i ka wahine hāpai ke hoʻopau i nā huaora protein a me nā minelala, nā ʻano momona o ke olakino, nā huʻihopa paʻakikī, nā fiber a me nā wai - kahi a ka vegan diet i hiki ai ke hāʻawi [1] [elua] .
ʻO ka mea hoʻokahi i hiki ʻole i ka papaʻai vegan ke hāʻawi i nā huahana waiū, i loaʻa i ʻelua mau ʻano protein kiʻekiʻe, casein a me whey - ʻaʻole nā vegan ʻelua. Eia nō naʻe, hiki i nā protein protein a me nā meaʻai kalipona ʻē aʻe i ka papaʻai vegan ke kōkua me kēia.
Ua loiloi ʻia ka papaʻai vegan no ka mea haʻahaʻa lākou i nā meaola e like me ka huaʻai B12, nā omega-3 momona, hao, iodine, calcium, a me zinc (he mea nui i ka wā hāpai) [3] . A ʻo ka loaʻa ʻole o kēia mau mea momona e hopena ai i nā pilikia o ka hāpai ʻana, ka makuahine maikaʻi ʻole a me ke olakino pēpē a, ʻoiaʻiʻo, ka hemahema o ka momona [4] .
Eia nō naʻe, kuhikuhi ka poʻe loea ʻaʻole pono ʻoe e hoʻowahāwahā wale i ka papaʻai vegan e like me kēlā no ka mea e loaʻa i nā wahine vegan ka haʻahaʻa o ka kaumaha postpartum, ka lawe ʻana o ka ʻāpana C, a me ka make ʻana o ka makuahine a pēpē paha, a he mau ʻoiaʻiʻo kēia. [5] [6] .
Ma waho aʻe o kēia, ʻōlelo ka poʻe loea i nā wahine e ukali i ka papaʻai vegan ʻaʻohe mea nui o ka pilikia o ka hāpai ma mua o nā wahine ʻaʻole. No laila, manaʻo ʻia kahi papaʻai vegan kaulike kaulike no nā wā āpau o ke ola, e like me ka hāpai ʻana, a ʻo nā mea āpau e mālama pono ʻia, me ke alakaʻi a kahi nutristist a me kāu kauka. [7] .
Eia kekahi mau pono ʻepekema i hōʻoia ʻia o ka papaʻai vegan i ka wā hāpai.
- ʻO kaʻai ma ka mea kanu ka waiwai maʻamau i ka fiber akā haʻahaʻa i ke kō a me ka momona, e pale ana i ka maʻi diabetes a i ʻole ke kiʻekiʻe o ke kō i ke kō i ka wā hāpai. [8] .
- ʻO ka papaʻai vegan e pale i ka loaʻa ʻana o ke kaumaha i ka wā hāpai.
- ʻO ke kiʻekiʻe o ka fiber i loko o kahi papaʻai vegan e kiaʻi i ka preeclampsia (i hoʻokumu ʻia e ke piʻi o ke kahe o ke koko i ka wā hāpai) [9] .
- Ua kuhikuhi ʻia kekahi mau noiʻi ʻana ma hope o ka papaʻai vegan i ka wā hāpai e kōkua paha i ka pale ʻana i ka hōʻino ʻana o DNA a hoʻēmi i ka makaʻu o kāu pēpē i kekahi pilikia e ulu ana. [10] [umikumākahi] .
ʻO kahi mea ʻai pono Vegan i pono i ka wā o ka hāpai ʻana? ʻO nā kumuwaiwai Vegan o nā mea pono nui i ka wā o ka hāpai ʻana
ʻOiai ke kuhikuhi nei i nā keu pono o ka ukali ʻana i ka papaʻai vegan i ka wā hāpai, he mea nui ia e hoʻomālamalama i kahi kukui ma nā ʻaoʻao lalo - no laila hiki iā ʻoe ke koho e pili ana i nā ʻike. Ma muli o ka pau ʻole o nā huahana holoholona i ka ʻai vegan, nele ia i kekahi mau meaola, a inā ʻaʻole e uku ʻia, e hōʻeha paha i ka olakino a me ka olakino o ka pēpē.
ʻAʻohe i loko o ka papaʻai vegan / nā pae haʻahaʻa o nā meaola e hiki mai ana:
- Wikamina D : Hiki i nā pae lawa ʻole ke hoʻonui i kāu makaʻi o ka preeclampsia, ka hānau hānau haʻahaʻa, a me ka hānau ʻole ʻana. ʻO nā kumuwaiwai Vegan o ka wikamina D he mau momona, ka wai ʻalani i paʻa i ka pā, nā cereala, ka waiū soy, ka waiū laiki a me ka waiū ʻalemone. [12] . A, ʻoiai, nui ka lā o ka lā.
- Mea hao : ʻOiai he nui nā kumuʻai meaʻai vegan vegan e like me ka lentil, tofu, spinach, beans a me Swiss chard, ua kuhikuhi ʻia nā noiʻi ʻana ʻaʻole i lawe kou kino i ka hao non-heme mai nā mea kanu mea kanu e like me ka hao heme i nā huahana holoholona. Kaha : Loaʻa ka hao Heme i kaʻiʻo, nā moa, nā iʻa iʻa, a me nā iʻa, no laila ʻo ka hao heme ka ʻano o ka hao i hele mai mai nā protein holoholona i kā mākou papaʻai. ʻIke ʻia ka hao non-heme i loko o nā meaʻai mea kanu e like me nā hua, nā pi, nā lau, nā hua, nā hua, a me nā ʻanoʻano [13] .
- ʻO Vitamin B12 : ʻO ka hapa nui o nā papaʻai vegan nele ka wikamina B12, kahi e hoʻonui ai i kou makaʻu i ka hānau ʻole ʻana, ka maʻi diabetes hāpai, hānau mua, a me nā malformations. [14] . ʻO nā kumuwaiwai a me nā kumu vegan o ka huaʻai B12 me ka hū hānai, waiū kanu paʻa (soy, ʻalemona, niu, laiki), tempe, nā cereal ʻaina kakahiaka paʻa, limu / limu a me nā lau.
- Nā momona Omega-3 : Pono kēia i ka wā hāpai, a mālama nā mea vegans i nā pae koko haʻahaʻa o ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA), nā mea nui ʻelua omega-3 no nā maka o kou pēpē, ka lolo, a me nā ʻōnaehana [umikumālima] . ʻO nā kumu Vegan o omega-3 momona nā hua chia, ulu ʻo Brussels, aila algal (i loaʻa mai nā limu), nā hua hemp, nā walnuts, nā flaxseeds a me nā aila perilla.
- Pūmua : ʻO ka lawa ʻole o ka protein i mea e lohi ai i ka ulu a me ka ulu ʻana o kāu pēpē. ʻOiai waiwai kaʻai vegan i ka protein, e like me ka seitan, ka lihi, nā pīpī a me nā pī, nā pī ʻōmaʻomaʻo, nā tofu, nā tempe, edamame, nā hempseeds a pēlā aku. [16] .
Ma waho o kēia mau mea, e nānā pono i ka lawe ʻana o ka calcium, zinc a me choline, no ka mea, he mea nui kēia mau meaola no kou olakino a me ke olakino o kāu pēpē. ʻO nā kumuwaiwai kalipona no nā vegans me nā ʻanoʻano sesame, tahini, nā lau lau ʻōmaʻomaʻo, tofu, nā puʻupuʻu a me nā palaoa a me nā berena keʻokeʻo.
ʻO nā kumuwaiwai Zinc no nā vegans me nā pīni, nā pīpī, ka ʻāpala, nā tofu, nā walnuts, nā hua cashew, nā hua chia, nā linseed ground, nā hua hemp, nā ʻumeke, nā palaoa wholemeal a me ka quinoa. A ʻo ka mea hope loa, ʻo ke kumu koho no nā vegans me nā legume, tofu, nā lau ʻōmaʻomaʻo, kaʻuala, nā hua, nā hua, nā hua, a me nā hua [17] .
He aha ka mea kanu i hiki ke ʻai i ka wā o ka hāpai ʻana
Ma lalo iho nei kahi papa inoa o nā meaʻai palekana a olakino hiki i ka vegan ke ʻai i ka wā hāpai [18] .
- ʻO nā legume e like me ka pī, ka pī, a me ka lihi.
- Nā hua a me nā hua.
- Tofu, seitan, a me tempeh.
- ʻO nā yoghurts i hana paʻa ʻia me ka calcium a me nā waiū kanu.
- Nā kīʻaha piha, nā cereal, a me nā pseudocereals e like me ka quinoa a me ka buckwheat.
- ʻO nā meaʻai mea kanu i hoʻoheheʻe ʻia a ulu ʻia paha e like me ʻEzekiela berena, miso, tempeh, natto, pickles, kimchi, sauerkraut, a me kombucha.
- Poni, ʻulaʻula, a me nā hua ʻalani a me nā huaʻai, a me lau lau ʻōmaʻomaʻo .
- Hū Nutritional (hoʻohui ʻia i nā meaʻai).
He paʻakikī a paʻakikī ʻole paha kekahi mau mea momona mai nā meaʻai mea kanu a pau wale nō, no laila, kauoha ʻia ʻoe e kāu kauka e lawe i kekahi mau mea hoʻopihapiha e like me ka wikamina B12, ka wikamina D, nā omega-3 momona, iodine, choline a me folate [19] .
Kaha : Hōʻike ka poʻe loea i ke kupu ʻana, ka hoʻoheheʻe ʻana a me ka kuke ʻana me nā ipu hao hoʻolei hiki ke hoʻonui i kou lawe ʻana i kekahi mau meaola, e like me ka hao a me ka zinc.
Nā meaʻai e hōʻalo ai i ka wā o ka hāpai hāpai vegan : Inā ʻoe e ukali nei i ka papaʻai vegan ʻoiai hāpai, ʻokoʻa ka pale ʻana i nā huahana holoholona, pale i ka wai ʻona, caffeine, nā meaʻai i hana nui ʻia e like me nā ʻaka hoʻomākeʻaka, nā waiū vegan, nā ʻōpuʻu maka a me ka wai momona ʻole [iwakālua] .
nā kiʻi o ka meaʻai Pākē
Ma kahi palapala hope loa…
Inā ʻoe e hoʻolālā e hahai i ka papaʻai vegan i kou wā hāpai, e nīnau mua me kāu kauka a nānā inā he kūpono a hānai hoʻi ka papaʻai no ʻoe a me kāu pēpē. Koi ʻia nā noi hou ʻana e hoʻomaopopo piha i nā pono o ka ʻai vegan i ka wā hāpai ma mua o ka papaʻai maʻamau.
Akahele : E ʻoluʻolu e pili wale nā pōmaikaʻi i ʻōlelo ʻia aʻe i luna i nā papaʻai vegan i hoʻolālā maikaʻi ʻia e hāʻawi i nā huina kūpono o nā mea momona koʻikoʻi.
