Vanhu vanowanzofunga kuti kuve vegan zvinoreva hupenyu hwese hwekunetsa uye hunorwadza kugadzirira chikafu. Asi hazvifaniri kuva zvakaoma. Pakusarudza chokudya zuva nezuva, Tracy ane makore 50 naamai vake vanotevedzera mitemo mishomanana yezvokudya zvinovaka muviri.
Rangarira hwaro hwakanaka
Mazuva ose, Tracy naamai vake vanodya marudzi makuru ezvokudya zvinobva mumiti: michero, miriwo, zviyo, bhinzi, nzungu, uye mhodzi. Kugadzira ndiro kubva kune zvigadzirwa izvi kunokupa mikana isingagumi yekunakidzwa nezvokudya zvine utano uye zvinonaka zvinosangana nezvose zvinovaka muviri zvinodiwa.
Heano maitiro ayo:
Kapu imwe inogona kureva muchero mumwe chete, wakadai sebhanana, orenji, apuro, mazambiringa, kana peya. Zvakare, imwe kapu kapu yemacheri, blueberries, mazambiringa, sitiroberi, kana kapu yemuchero wakapwanyika. Vakadzi vanodya michero yakaomeswa muhuwandu hwekapu yehafu pazuva.
Imwe kapu gumi broccoli florets, 2 pakati makarotsi, imwe hombe sweet potato, akachekwa beets, zucchini, magaka. 2 makapu erima mashizha mashizha akaenzana nekapu imwe yemuriwo.
Zviri nyore kudya kapu imwe nehafu yeoatmeal, mupunga wakasviba, quinoa, mapira, kana pasta yose yezviyo zuva rega rega. Chimedu chimwe chechingwa chezviyo kana kuti tortilla yezviyo zvakaenzana ne½ kapu yezviyo zvakakwana. Saka kana iwe ukadya sangweji ine zvimedu zviviri zvechingwa, unovhara 2/3 yemazuva ese inokurudzirwa kudya kwezviyo.
Kapu imwe nehafu yema legumes - iyi inogona kuva ndiro ye soup yakagadzirwa nenyemba, bhinzi dzvuku kana kupatsanurwa peas. Almonds, walnuts, kana cashews zvinogona kukandwa mumangwanani ako smoothie.
Chengeta pakati nepakati
Zvakakosha kugadzira kudya kwakanyatsonaka. Zvingave kudya kwemangwanani kusmoothie, kudya kwemasikati, kana kubvongodza-fry, iva nechokwadi chekudya mapuroteni (kubva kumarimu kana nzungu), mafuta ane utano (kubva kunzungu), uye carbs yakaoma (kubva pazviyo zvose, miriwo, uye michero).
Zvinoratidzika sei mukuita? Ndiro yakajairwa inofanira kuzadzwa nepakati nemichero nemiriwo, ¼ nema legumes, uye yasara ¼ nezviyo. Yeuka kuti kunyange miriwo mitsva, zviyo zvakakwana, uye nyemba zvinogona kuwedzerwa kune burrito kana soup.
Utano mumaruva
Zvokudya zvinofanira kuratidza mavara emuraraungu wemichero, miriwo, zviyo zvakakwana, nyemba, uye nzungu. Iyo mavara uye pigment mukudya kwezvirimwa zvinobva kune phytochemicals. Aya ma phytochemicals anodzivirira anopa hutano huzhinji hunobatsira nekubatsira kudzivirira uye kudzorera zvirwere zvisingaperi zvisingaperi, kusanganisira chirwere chemwoyo, kenza, sitiroko uye chirwere cheshuga, kuwedzera masimba ezvirwere uye kubatsira kugaya. Nokudaro, hutano mumavara - iyo yakasviba uye yakajeka ruvara, iyo inowedzera hutano hunobatsira.
Inoshanda sei? Pamwe unotodya zvishoma zvikafu zvine mavara mazuva ese. Yellow pepper, red tomatoes, orange carrots. Tanga kutamba mutambo nekubatanidza zvinokwana 2-3 zvekudya zvine mavara mukudya kwese.
More green
Tracy naamai vake vanodya mashizha ane mashizha matema ka2-3 pazuva sezvo vachiona kuti zvinovaka muviri zvakanyura. Maererano nevakadzi, magreens ndeimwe yezvinokosha zvehutano uye hupenyu hurefu.
Edza kudya makapu mana emiriwo zuva rega rega. Hazvina kuoma sezvazvinoratidzika.
Wedzera 1-2 makapu epinashi nyowani kana chando kune yako yemangwanani smoothie.
Gadzira saladhi nemakapu maviri ekare, arugula, kana chero musanganiswa wemashizha ane mashizha.
wedzera yakaomeswa chard sendiro yekudivi kune mamwe miriwo.
Chiyero ndicho chose
Amai nemwanasikana vanokamura chitsama chezuva nezuva chezvokudya muzvokudya zviduku zvina kana zvitatu, kwete zvitatu zvikuru. Vakaona kuti zvakavabatsira kuchengetedza simba ravo. Kudya kwavo kunoratidzika seizvi:
green cocktail
oatmeal nenzungu uye michero
muto uye saradhi
hummus neavocado uye croutons yezviyo
muriwo roll kana vegan pizza