Mhoro! Isu tinofara kuti wafunga kujoina matinji evanodya zvirimwa. Kuve mudyandigere zvinoreva kunakidzwa nechikafu chisina nyama uchivandudza hutano hwako uye kubatsira kuita kuti nyika ive nzvimbo iri nani. Iwe uchanyatsonzwa zvakanaka mhedzisiro yekudya kwemuriwo uye hupenyu hwako huchavandudza zvese mumuviri uye mupfungwa mukati menguva pfupi mushure mesarudzo yako. Zuva rega rega revhiki rinotevera, iwe unogashira email iyo inopindura mimwe yemibvunzo yakajairika iyo vanhu vari kuchinja kune kudya kwemiriwo. Pamusoro pezvo, tichakutumira zvimwe zvinonakidza chokwadi uye rumwe ruzivo, pamwe nemabasa ezuva nezuva. Ita zvese zvaunogona kuti uchengetedze maekisesaizi ako nguva dzose. Izvi zvinokutendera kuti ushingaire kutora chikamu mukufamba kwezvinomera. Usanetseka – zviri nyore! Uyu ndiwo mubvunzo wakanyanya kukosha waunofanira kuzvibvunza iwe usati waedza kuve mudyaridzi. Kuziva zvikonzero chaizvo zvinokukurudzira kuchakubatsira kudzivisa muedzo wokudya nyama zvakare. Tarisa pane inotevera runyorwa rwezvikonzero zvinowanzoitika nei vanhu vachive vanodya miriwo uye tarisa izvo zvinokukurudzira. Imwe yezvinobatika zvinokonzeresa kuchinjika kune chikafu chemuriwo hutano huri nani. Tsvagiridzo inoenderera mberi inoratidza kuti vanodya miriwo vane hutano pane vezera ravo omnivorous. Ongororo dzekiriniki dzakaitwa muna 2006 dzakasimbisa kuti vanodya miriwo kana vanhu vanongodya nyama vashoma vane mukana we11% wekufuta, uye kudya kwemuriwo kunounza kudzikira kwakanyanya kwenjodzi yekurwara, kusanganisira hosha dzemoyo, kenza uye chirwere cheshuga. . Zviri pachena kuti vanodya miriwo vane utano hwakanaka. Sekureva kweUN FAO (Food and Agriculture Organisation), 18% yegasi rinopisa repasi rinobva muindasitiri yenyama. Kugadzirwa kwenyama hakuchina chibereko. Chinhu chakakosha ndechekuti zvinotora 1 yemiriwo makorikori kugadzira gumi calorie yenyama. Kubva pakuona kwehupfumi, kugadzirwa kwakadaro hakusi kushanda. Chinhu mumitengo yekufambisa, imba, tsvina yenyama uye kusvibiswa kwemvura, uye une imwe yemaindasitiri akasviba zvakanyanya, chaizvo. FAO yakataurawo kuti kugadzirwa kwenyama ndicho chikonzero chikuru chekuparara kwemasango muLatin America, kwete kuwedzera kwezvirimwa zvesoya, maererano nezvimwe zvinyorwa. Sezvo nyika iri kuwedzera kupfuma, ndizvo zvakaitawo kudiwa kwenyama. Nekuva mudyandisi, iwe unosvetuka iyo "yepakati chinongedzo" uye wotanga kuwana macalorie zvakananga. Mabhirioni chaiwoiwo emhuka anourawa gore rimwe nerimwe kugutsa muitiro wenyama yavanhu, uye zhinjisa dzadzo dzakarerwa mumigariro youtsinye. Mhuka inoonekwa sechikamu chekugadzirwa, uye kwete sehupenyu hune zvishuwo zvayo, zvido uye kukwanisa kunzwa kurwadziwa. Mhuka dzinokura mumamiriro ezvinhu akaoma zvikuru, dzinobayiwa uwandu husiri hwomuzvarirwo hwehomoni nemishonga inorwisa mabhakitiriya, uye dzinofa rufu runorwadza. Zvose zviri pamusoro apa zvinoita kuti vanhu vakawanda vasiye tsika yekudya nyama. Nekuva mudyandisi, unorega kuve nechekuita mukusimudzira indasitiri yenyama. 72% yezviyo zvinogadzirwa muUS zvinopihwa zvipfuyo. Kutaura idi, nokugoverwa kwakafanira, tinogona kupedza nzara yenyika. Tora bepa unyore zvikonzero zvinokukurudzira kuti uve munhu anodya miriwo. Chii chinonyanya kukunetsa? Uri kunetseka nezvehutano hwako here? Nyika yose zvayo? Kana kuti musanganiswa wezvikonzero zvakawanda here? Tevere, ita tsvakiridzo shoma pazvinhu zvinokunetsa zvakanyanya. Kuti uite izvi, verenga zvinyorwa zvishoma paVegOnline, pamwe nekushandisa zvinyorwa kuburikidza neGoogle. Une chokwadi chekuwana mapoinzi anonakidza uye nharo dzinokubatsira kuti ufunge zvakadzama nezvenyaya dzinokunetsa. Mushure maizvozvi, pindura mubvunzo zvakare: sei uchida kuva vegetarian. Iva nezuva rakanaka! Saka ngatidzikei kubhizinesi! Mushure mekunge wagara pasi uye wafunga kuti sei uchida kuva mudyari, unofanirwa kusarudza kuti ndeupi rudzi rwemuriwo waunoda kusarudza. Kune marudzi akawanda evegetarianism. Pakati pavo hapana "chakanyanya kunaka" kana "chishoma chakarurama" vegetarianism - ingori nzira dzakasiyana. Rudzi rumwe norumwe rwekudya miriwo rune zvirambidzo zvayo zvekudya. Uye iwe unofanirwa kufunga uye kusarudza kuti ndeupi rudzi rwechikafu runokodzera iwe zvakanyanya. Zvichida iwe watoziva nezve lacto-vegetarian rudzi rwekudya: kurambwa kwezvinhu zvose zvenyama, asi nekushandiswa kwemukaka uye zvose zvinobva kune zvayo. Vanhu vazhinji vanotevera rudzi urwu rwezvinomera - runokodzera zvitendero zvavo zvezvematongerwo enyika uye zvetsika uye zvinovabvumira kuwana zvakasiyana-siyana zvekudya pasina kuoma kwakanyanya. Mazai anodyiwa pamwe chete nemukaka nezvinogadzirwa nemukaka. (ari semi-vegetarian). Flexitarian (Flexitarian) munhu anombodya nyama asi anotoita nhamburiko huru kuti asiyane nayo. Vanhu vazhinji vanoramba vari flexitaria kwenguva yakareba kusvika vazova lacto-vegetarians nekuda kwezvematongerwo enyika. Kazhinji vanhu vanodya nyama nekuda kwezvikonzero zvekugarisana nevamwe: semuenzaniso, unogona kukokwa kukudya kwemanheru usingazivi kuti iwe uri wezvinomera kana shamwari dzako nevabereki vachanetseka nezvekudya kwako uye kuyedza "kudyisa" iwe. Zvingave nyore kwauri pakutanga. - ava vanhu vasingadyi chero zvigadzirwa zvenyama, asi vasina kusiya hove, mazai uye zvigadzirwa zvemukaka. usadya zvigadzirwa zvenyama, hove, mazai uye zvigadzirwa zvemukaka. Vamwewo vanorega kudya uchi neshuga yakacheneswa, asi izvi zvinonyanya kuda kuravira kwemunhu. Vegans vanodzivirirawo kupfeka zvipfeko izvo zvinobva-chigadzirwa cheindasitiri yenyama: matehwe nemvere. Kune mutsara wose wezvipfeko zvakadaro zvehutsika izvo zvakasununguka kubva kune zvigadzirwa zvekuuraya mhuka. Vanotengesa zvese kubva kumakenduru esoya uye chikafu chevegan kusvika kuhembe neshangu. Saka, kana ukasarudza iyi nzira, saka iwe uri muboka rakanaka! usagadzirise zvokudya patembiricha inopfuura 115 degrees Fahrenheit (kana kuti 48 degrees Celsius). Vanotenda kuti pakupisa kwepamusoro, chikafu chinorasikirwa nehuwandu hwehutano hwayo. Vadyi vekudya mbishi vanodya miriwo, michero, maruva akasiyana-siyana, nzungu, uye zviyo. Rudzi urwu rwezvokudya runosanganisira kunyatsotarisa kusarudzwa kwezvokudya. Nyatsofunga nezvemhando dziri pamusoro apa dzekudya zvirimwa. Dzokorora zvinokurudzira zvinokutuma kuti uve mudyaridzi: zvekurapa, zvakatipoteredza, zvematongerwo enyika, uye tsika. Uye sarudza kuti ndeupi rudzi rwevegetarianism iri pedyo newe. Iwe uchave uri wemuriwo nekuda kwezvikonzero zvehunhu pakutanga? Kana hongu, saka iyo vegan maitiro ekudya ari padyo newe. Asi uchitevera veganism, unofanirwa kuongorora zvakanyanya kudya kwako uye kuverengera nenzira yekuti une chokwadi chekubatsira kwayo. Kune vanhu vazhinji, iwe unozopedzisira wave kuita lacto-vegetarian. Kuchinjira kune lacto-vegetarianism kuri nyore uye hakuzounze shanduko yakawandisa muhupenyu hwako. Nechikonzero ichi, isu tichakunyorera iwe nezve kuvandudzwa kwelacto-vegetarianism. Asi kana wakasarudza rudzi rwakasiyana rwezvinomera iwe pachako (veganism kana cheesemaking), ipapo mazano edu ose anogona kuchinjwa nyore nyore kune nzira yako yakasarudzwa. Rombo rakanaka! Masikati akanaka! Kusvika nhasi, takafunga nezvenyaya dzekudyara. Yave nguva yekusimuka kubva kudzidziso kuenda kukudzidzira: Izvi zvichabatsira kuti shanduko yekudyara nyama iite mutserendende uye ichinje nekukurumidza. Kana wanga uchironga kuva nechikafu chekudya kwemasikati, edza kuchitsiva nenyemba, zviyo, uye miriwo. Vamwe vanhu havana dambudziko rekubvisa nyama kubva mukudya kwavo kwezuva nezuva. Kana chido chako chenyama chakasimba kwazvo, saka edza kuchitsiva nenyama yakagadzirwa: ikozvino pakutengesa unogona kuwana zvakawanda zvakasiyana-siyana zvigadzirwa zvichakubatsira kugadzirisa nekukurumidza. Usanetseke! Une mamwe mazuva mana usati watora danho rinotevera muhupenyu hwako uye uve munhu anodya miriwo. Kana iwe uchiri kunetseka kuti hauzove nesimba rakakwana rekuramba nyama, saka tichakupa mamwe mazano. Funga nezvezvakatipoteredza, tsika, zvematongerwo enyika, kana hutano hwako. Iyo isingaperi sosi yekurudziro yekusimbisa nzira yemuriwo. Kune zvakawanda zvezvinomera zvinosarudzwa kunze uko zvinotora kuravira uye kugadzirwa kwenyama chaiyo: zvakasiyana-siyana zveveggie sausages, soy nyama inotsiva, iyo yose ichakubatsira kucheka nyama pakutanga. Kuwana ruzivo rwehupenyu hutsva kunogara kuri nyore uye kunonakidza mukambani yevanhu vane pfungwa dzakafanana vanogona kukutsigira, kugovera ruzivo rwavo newe, kupa mazano akareruka uye anonaka ekubika kwemuriwo. Nzira inofadza yekurega kudya nyama ndeyekuronga "farewell" kudya kwemanheru. Sarudza iyo yepedyo yemanheru, koka shamwari dzako kukudya kwako kwekupedzisira nyama. Iwe unogona kubika chero nyama, asiwo usakanganwa nezvemidziyo yezvinomera. Shamwari dzako dzinodya miriwo dzichafara kuona ndiro dzakanyatsogadzirirwa patafura ivo. Izvo zvakakosha kuti unzwisise kuti imwe nhanho yehupenyu yapera uye maonero matsva arikuvhurira iwe. Mushure me "farewell" kudya kwemanheru, edza kusadya nyama zvakare, asi kana uchiri kunetseka, zvino ingoderedza kudya kwenyama kamwe chete pazuva. Tora nhanho chaidzo munzira iyi uye mumazuva mana chete iwe unenge wave mudyaridzi! Mhoro! Tinovimba uri kuita zvakanaka mukuedza kwako kuve mudyaridzi! Iye zvino iwe watove unoshingaira wezvinomera, uchideredza kudyiwa kwenyama, kwete kupfuura imwe kushumira pazuva. Uye isu tinokurudzirawo kuti uronge zuva rekupedzisira kusiya nyama. Iye zvino zvauri kudya nyama shoma, usazvirega uchizeza! Iva nechokwadi chokuti kudya kwezvinomera kune utano hwakanaka kudarika "tsika" yezvokudya. USDA inotsinhira izvi: Zvisinei, kune chiverengero chakati chenhau dzine chokuita noutano dzinoda kujekeswa. Zvinoenderana nenhamba, vekudyara uye vegans vane chikamu chakafanana chekushomeka kwesimbi mumuviri sevamwe vavo omnivorous. Chikafu chakaringana chekudyara, chine chikafu chakasiyana siyana, chichakubatsira kuti udzivise mamiriro ezvinhu aya. Muchokwadi, muviri wemunhu unotora zviri nyore iron kubva mukudya kwezvirimwa muhuwandu hwatinoda. Asi kana iwe uchiri nehanya zvakanyanya nezvenyaya iyi, saka tinokurudzira kuti uise chikafu chine iron-yakapfuma senge tofu, sipinachi, chard, thyme, bhinzi bhinzi, Brussels inomera, buckwheat mumenyu yako. Pakutanga, zinc zvinowedzera zvinogona kuva rubatsiro rwakanaka kune avo vanouya kune kudya kwezvinomera. Chido chako chezuva nezuva che zinc chinenge 15 kusvika 20 mg. Kana uchinge wagadzirisa kudya kwako, kudiwa kwekuwedzera zinc kunopera pachako. Kana iwe uchinzwa uine chivimbo pamusoro pekuve wezvinomera, saka dambudziko rekushayikwa kwezinc mumuviri harifanire kukutyisa. Kudya kwezuva nezuva kwe zinc kunoitwa nyore nyore nemuviri kubva pakudya kwechisikigo. Uye, hongu, chikafu chinodiwa kune zvinowedzera. Zvokudya izvi zvinosanganisira: nyemba, tofu, tempeh, mukaka, yogati, cashews, mhodzi dzenhanga. maviri eatatu omega-3 fatty acids anowanikwa zviri nyore mukudya kwemuriwo - ALA neEPA. Neyechitatu - DHA - zvinhu zvanyanya kuoma - vanhu vanowana chikamu cheshumba cheomega-3 kubva kuhove. Mibairo yekushaikwa kweDHA haisati yanyatsonzwisiswa, asi kana uchinetsekana nedambudziko iri, wobva waisa mamwe akasiyana-siyana ealgae mumenyu yako. Seaweed inzvimbo yakasikwa ye omega-3s. Kungowana chiyero chezuva nezuva cheiyi yakakosha asidhi, iwe unongoda kudya matatu walnuts. Sechinyakare, B-12 inowanikwa zvakanyanya muzvigadzirwa zvemhuka. Chiropa, itsvo, zvigadzirwa zvemukaka, mazai - ane huwandu hwakawanda hweB-12. Muchokwadi, hapana mhuka kana zvidyarwa zvinokwanisa kugadzira B-12 - iyi vhitamini inogadzirwa zvakazara nema microorganisms: mabhakitiriya, actinomycetes uye bhuruu-girinhi algae. Tinokukurudzira kuti uise mukudya kwako zvakadai semiti ine mashizha akasvibira, tsanga dzakamera, mbiriso yedoro, nzungu. Mibvunzo yese iri pamusoro haifanire kukuvhundutsa. Nekuchinja kune kudya kwezvinomera, iwe, pane kudaro, unowedzera uye unowedzera kudya kwako, izvo zvinozokanganisa hutano hwako. Tanga kuudza shamwari nemhuri yako nezvesarudzo yako yekuve anodya miriwo. Izvi zvinofanirwa kuitwa kuitira kudzivirira mamiriro asina kunaka uye kukakavara patafura yekudya kwemanheru: vanhu vanotoziva kuti haudyi nyama. Kana zvichikwanisika, taura ruzivo urwu kwete zvehasha - ingozivisa. Kana shamwari dzako dzichifarira, saka tiudze chikonzero nei wakava mudyari. Rombo rakanaka! Uve nezuva rakanaka! Nezuro takataura newe nezve mamwe ematambudziko ehutano anogona kumuka kana uchinge uchinge uchinge uchidya miriwo. Tinokuvimbisa kuti nekudya kwakanyatsonaka, matambudziko aya haafaniri kumuka. Mukupesana, utano hwako huchavandudza bedzi. Nhasi tichakuudza kuti zviri nyore sei uye nekukurumidza kubika ndiro dzezvinomera. Maitiro ekugadzira maitiro ekugadzira chikafu chinonaka uye chine hutano kuti chikwane muhurongwa hwako hwemazuva ese hwebhizinesi. Zvizhinji zvendiro patafura yedu zvinowanzogadzirwa semi-yakapera. Isu takabatikana nebasa, mhuri, kushamwaridzana kuti tinyatsoita hanya nezvekudya zvine hutano. Kazhinji tinoshandisa zvigadzirwa zvakadaro, zviri nyore. Semi-yakapedzwa zvigadzirwa zvinopa kukurumidza kukurumidza kwesimba, asi pakupedzisira, mushure mekudya chikafu chakadaro, manzwiro ekuneta uye kuneta anooneka. Gadzirira soup, lasagna, pasta, zviyo kana bhinzi mberi kwenguva. Zvirongedze mugaba kana mugaba rinopisa uende nazvo uende nazvo kubasa. Hazvikutore nguva yakawanda. Iva nechokwadi chekuti kudya kwako kune miriwo yakasiyana-siyana yakakwana. Izvo zvakasiyana-siyana zviri nani! Chengeta mugove muduku wezvokudya zvaunoda kumba: miriwo mitsva nemichero, zviyo zvakasiyana-siyana nenyemba, uye zvimwe miriwo yakaomeswa kuti uzvichengete. Nokuchengeta zvinhu zvose zvaunoda pedyo, uchapedza nguva shoma uchigadzira zvokudya. Nekuita izvi, iwe uchachengetedza yakawanda nguva nemari. Kunyanya iwe kuzvibikira iwe, zvakanyanya kunyatso iwe uchaziva kuti ndezvipi zvekudya zvinogadzira chikafu chako. Ita runyoro rwezvigadzirwa zvaunoda. Inogona kuva yakasiyana-siyana yemiriwo nemichero, zviyo uye maruva, pamwe chete neimwe nyama yakagadzirwa. Tora runyoro urwu uye utenge zvese zvaunoda. Chengetedza girosari! Saka, ikozvino iwe uri kutodya nyama shoma - izvi zvakanaka kwazvo! Mhuri yako neshamwari vanoziva nezvesarudzo yako. Pamwe watoronga kudya kwemanheru nenyama. Zvose izvi zvinotifadza! Kutenda kumatanho akadaro, nyika yakatitenderedza inova nzvimbo iri nani uye yakanaka. Mangwana tichataura nezvezvimwe zvakavigwa zvisiri zvemuriwo zvaungasangana nazvo. Nhanho yakanaka kwauri! иветствуем Вас! Kwasara mazuva maviri chete uye unenge wave mudyandisi chaiye! Zvichida iwe wakatosiya zvachose nyama kana kungogumira kudyiwa kwayo. Chero zvazvingaitika, iwe uri kushingaira kuenda kune chinangwa chako - kuva vegetarian uye watoita zvakawanda kune izvi! Nhasi tichataura pamusoro pezvigadzirwa zvemhuka zvinogona kunge zviripo mumiti yemiti. Iwe unofanirwa kuziva nezvavo, nekuti kune marudzi akasiyana ezvinomera: vamwe vanodya miriwo vanoomesera nezve kusarudzwa kwechikafu, vachiedza kusabvisa chero zvinowedzera zvisiri zvezvinomera, asi vamwe vanongoramba nyama uye vasingateereri kune zvakasiyana-siyana zvinowedzera. zvigadzirwa. ndechimwe chezvigadzirwa zvemhuka zvakajairika zvatinoshandisa tisingadi. Inoshandiswa pakuita coagulation mukugadzira cheeses. Rennet inogadzirwa kubva mumatumbu emhuru. Kana iwe uri lacto-vegetarian, saka edza kutenga cheeses isina rennet. Ikozvino pane sarudzo yakakura yemiriwo pamusika, semuenzaniso, zvese zveTillamook cheeses ndezvemuriwo. inowanwa kubva kuhove, makushe amakwai uye chiverengero chezvimwe zvigadzirwa zvemhuka. Zvimwe zvekudya zvakasimbiswa neD-3. Tinokupa zano kuti utarise mavara kuti uve nechokwadi chekuti vhitamini D-3 haipo muchigadzirwa ichi. Anongova mafuta enguruve. Nehurombo, zvigadzirwa zvakawanda zvinogadzirwa nemafuta emafuta kana kuve nazvo mukuumbwa kwavo. Tarisa mavara kuti urege kutenga zvigadzirwa zvakadaro! chinhu chinowanikwa mudundira rehove. Inoshandiswa kukwenenzvera doro newaini yakasakara mumadhiramu. Vagadziri havafanirwe kunyora chikamu ichi, sezvo zvishoma zvacho zvinopedzisira zvave muchigadzirwa chekupedzisira. Kana ukasarudza kuva pescotarian, saka mubvunzo uyu haufaniri kukunetsa. Zvikasadaro, tinokupa zano kuti ungo dzivirira doro rekudhaka. Waini dzvuku haina hove glue. inogadzirwa nekuvirisa ganda remhuka, mapfupa adzo nezvimwe zvinorasa zveindasitiri yenyama. Gelatin haina kunaka uye haina ruvara, zvichiita kuti zvive zvakaoma kuona muzvokudya. Gelatin inoshandiswa se gelling agent uye inogona kuwanikwa mumashmallows, marmalade uye mamwe madhiri. Verenga zvinyorwa uye utore zvigadzirwa zvinosanganisira agar-agar, gelling agent yemiti yakabva. Ichi ichokwadi chidiki chinozivikanwa, asi anchovies anowanzo shandiswa kuravira ndiro dzakasiyana senge sosi, condiments, uye zvinwiwa zvakasiyana. Kana ichi kana ndiro iyo ichiita seinofungira kwauri, saka usanyara - bvunza izvo zvinosanganiswa mukuumbwa kwayo. Gadzirira zuva rako rekutanga rezvinomera! Mangwana unofanira kutobvisa zvachose nyama kubva pakudya kwako. Zvigadzirire iwe mupfungwa kune iyi nhanho yakakosha! Mangwana iwe uchange wava munhu anodya miriwo uye tichakurukura newe kuti ungadzivisa sei miyedzo inobvira yekudya nyama mune ramangwana. Nhanho yakanaka kwauri! Kugamuchirwa kuzuva rako rekutanga rezvinomera! Makorokoto! Waita basa guru! Iye zvino zvawave mudyaridzi zvechokwadi, zvakakosha kuti urambe uri munzira nenzira yako yaunosarudza. Heano mamwe mazano ekukubatsira. kana ukasarudza kuti rudzi rwezvinomera wawakasarudza harukodzeri iwe nokuda kwechikonzero chipi nechipi. Semuenzaniso, iwe wakava lacto-vegetarian, uye wobva wafunga kuti veganism iri padyo newe. Usaite kuti sarudzo iyi ive dambudziko rako: ita tsvakiridzo yako nezve veganism, tsvaga chikafu chakakodzera, uye enda! Haufanire kupedza nguva yakawanda nemari uchigadzira kudya kunovaka muviri. Iva nechokwadi chokuti unodya zvokudya zvine utano kanenge katatu pazuva. Usakanganwa kuwedzera michero, miriwo, nyemba, zviyo zvakakwana pakudya kwako kwezuva nezuva - zvose izvi zvichakubatsira kuvandudza hutano hwako uye kukupa simba rekuwedzera.
2022-11-11