10 Mazano eVegetarians kubva ku USDA Nutrition Center
Vegetarianism inogona kuva sarudzo yezvokudya zvine utano. Chinhu chikuru ndechekudya zvakasiyana-siyana zvekudya muhuwandu hwakakwana kuti usangane nekoriori yako uye zvinovaka muviri zvinodiwa.
1. Funga Mapuroteni
Mapuroteni ako anodiwa anogona kuwanikwa nyore nyore nekudya zvakasiyana siyana zvekudyara. Mapuroteni anowanika kune vanodya miriwo anosanganisira bhinzi nepizi, nzungu uye soya, pamwe chete nezvokudya zvakaita se tofu uye tempeh. Lacto- uye ovo-vegetarians vanogonawo kuwana mapuroteni kubva mazai uye zvigadzirwa zvemukaka.
2. Zvitubu zve calcium kumapfupa
Calcium inoshandiswa kugadzira mapfupa nemeno. Vamwe vanodya miriwo vanodya zvigadzirwa zvemukaka, izvo zvinova zvitubu zve calcium. Zvimwe zvinowanika calcium yevanodya miriwo icalcium-fortified soy milk (soy drink), tofu ine calcium sulfate, calcium-fortified breakfast cereals nemuto weorenji, nemimwe miriwo yeshizha yakasvibira (spinach, turnip, lettuce, bok choy).
3. Kusiyana-siyana muzvokudya zvako
Madhishi mazhinji ane mukurumbira ari kana anogona kuve emuriwo, senge ma noodles ane sosi, pitsa yemuriwo, yemuriwo lasagna, tofu, muriwo bhinzi, bhinzi burrito.
4. Edza soya burgers, soy skewers, soy hot imbwa, marinated tofu kana tempeh, uye michero kebabs. Miriwo yakakangwa inonakawo!
5 . Shandisa bhinzi nepizi
Nekuda kwehuwandu hwekudya kwebhinzi nepizi, zvinokurudzirwa kune wese munhu, vanodya miriwo uye vasiri vegetarian zvakafanana. Nakirwa nesalad yebhinzi kana muto wepea. Mapai anonaka kwazvo ane bhinzi.
6. Edza mhando dzakasiyana dzezvinotsiva zvemuriwo zvigadzirwa zenyama, iyo ine kuravira uye kutaridzika kwevamwe vavo vasiri vemiti, asi ine mafuta akaderera uye haina cholesterol. Edza soy patties kwekudya chamangwanani, masoseji ekudya kwemanheru, uye bhinzi burgers kana falafel.
7. Enda kuresitorendi
Maresitorendi mazhinji anopa sarudzo dzemuriwo. Bvunza nezve kuwanikwa kwemenu yemuriwo. Odha miriwo kana pasta panzvimbo yenyama.
8. Gadzirira zvokudya zvinonaka
Sarudza nzungu dzisina munyu sechikafu uye wowedzera kumasaladhi kana ndiro huru. Iwe unogona kuwedzera maarumondi kana walnuts panzvimbo yechizi kana nyama kune yakasvibira saladhi.
9. Wana Vitamin B12
Vitamin B12 inowanikwa zvakasikwa chete muzvigadzirwa zvemhuka. Vegetarians vanofanira kusarudza zvikafu zvakasimbiswa nevhitamini iyi, sezviyo kana soya zvigadzirwa, kana kutenga vhitamini B12 kubva kuchitoro chemishonga kana vakaramba chero zvigadzirwa zvemhuka. Tarisa chinyorwa chekuvapo kwevhitamini B12 muzvikafu zvakasimbiswa.
10. Ronga menyu yako maererano nesainzi nhungamiro yekudya.