Tanga nezvinokosha
Mazuva ano, kune zvakawanda zvekudya zvinoshamisa muzvitoro, kutsiva zvigadzirwa zvemhuka senge chizi, ice cream, mukaka uye kunyange nyama. Ichi chikafu chinogadzirwa chinogona kukonzera matambudziko ekugaya kana usati watojaira chikafu chakadaro. Zvikafu zvakawanda zvine mafirita akasiyana siyana uye zvinosimbisa zvinonetsa kugaya. Panzvimbo pekudya vegan zvakagadziriswa zvekudya, tanga nekutanga kwekudya kwezvirimwa-zvese chikafu. Idya zvakawanda zvakasvibirira, miriwo, michero, zviyo zviri nyore kugaya (zvakadai sequinoa, buckwheat, oats, mupunga). Kana iwe uchida vegan mapuroteni poda, sarudza izvo zvisina zvekuwedzera, shuga, uye gluten.
Idya nyemba nehanya
Malegumes akadai sehuku, nyemba, pizi, nebhinzi akanakira kudya kwevanhu, zvisinei, dumbu rako rinogona kunetsa paunotanga kuadya. Soka bhinzi usati wafunga kudzivira. Pakutanga, zviri nani kushandisa pureed bhinzi ndiro, dzakadai hummus, cream soups, meatballs. Izvi zvinogona kubatsira muviri wako kugadzirisa kuti uwedzere kushandiswa kwezvokudya zvakafanana.
Idya zvakasvibira zvakawanda
Greens inobatsira kuchenesa muviri zvinyoro uye kubatsira kubvisa kuzvimba. Green smoothies inzira inonaka uye iri nyore yekuwana zvakanyanya kubva mukudya kwako. Asi usatumire blender zvese zvinobata ziso rako. Pane kudaro, tanga nezvinhu zvitatu zvakasvibirira, zvakadai segaka + parsley + celery kana cucumber + dill + kiwi. Nepo muviri wako uchijaira kuwanda kwegirinhi, zviri nani kusawedzera bhanana kana imwe michero inotapira kune cocktails akadaro.
bika muriwo
Chibage, makarotsi, broccoli, cauliflower, nemimwe miriwo zvinogona kudyiwa zvisina kubikwa, asi zvinonetsa kuti muviri ugaye. Nzira yekubika inogona kuita kuti izvi zvive nyore. Kuti uchengetedze zvinovaka muviri, gadzira mupfunga kana kuti kubika muriwo pane kuufashaidza kana kuuputisa.
Kufunga Enzymes
Maenzayimu ekugaya zvinhu zvakachengeteka zvinobatsira kuti chikafu chigayiwe zviri nyore. Pakutanga, izvi zvinowedzera zvinogona kukubatsira, ivo vanogadzirira muviri uye nekunyatso kusuma iwe kune veganism. Tenga ma enzyme asina kuongororwa pamhuka. Iwe unogona zvakare kudya pineapple, papaya, miso paste, uye zvimwe zvekudya zvinoita kuti dumbu rako rishande nyore uye kuita kuti mapuroteni nemafuta zvive nyore kugaya.
Sarudza nzungu mbishi
Nzungu dzinogayiwa zvakanyanya kana dzisina kubikwa, sezvo dzichine maenzayimu mhenyu anobatsira kugaya. Vanewo mafuta mashoma, munyu uye asidhi. Ngwarira nzungu, sezvo dzichinyanya kuita chakuvhe pane dzimwe nzungu. Uye kufambisa nzira yekugaya, sora nzungu kweinenge maawa mana usati wadya.
Idya midzi yemiriwo
Mbatatisi inotapira, mbatatisi yenguva dzose, beet, hanyanisi, karoti ine zvakawanda zvinovaka muviri. Midzi yemiriwo yakapfuma mumvura uye yakanyungudika fiber, iyo inogona kubatsira kuvandudza ura nguva dzose uye kugadzirisa matambudziko akaita sekuvhara. Izvo zvakare zvine magnesium uye potassium yakawanda, iyo inobatsira kudzivirira kuputika. Wana kufemerwa nemabikirwo ane midzi yemiriwo uye uve nechokwadi chekuisa iwo mukudya kwako!
Inwa herbal teas
Peppermint, chamomile, ginger, fennel, uye anise zvinobatsira kugaya, kunyanya kana uchinge uchirwara ne flatulence. Inwa awa mushure mekudya kana usati warara kuti ubatsire dumbu rako kuzorora. Muzvitoro zvezvokudya zvehutano, unogona kutenga mari yakagadzirira inobvisa kusagadzikana. Iwe unogona zvakare kugadzirira musanganiswa iwe pachako nekudzidza maitiro eakasiyana herbs.
Usawedzera Mafuta
Mafuta haasi chikafu chose uye anogona kukonzera manyoka uye kurwadziwa nemudumbu. Nzira yakanakisa yekudzivirira izvi ndeyekudya chikafu chine mafuta senge mhodzi dzeflakisi, mhodzi dzechia, maorivhi, nzungu, uye avocados.
Soak Cereals
Kana iwe uchida oatmeal uye buckwheat, zvinyure husiku hwapfuura uye wozogeza nekuzvibika. Kunyura zviyo kunoburitsa phytic acid kubva mazviri, izvo zvakaoma kuti vazhinji vatore. Iyo zvakare inoderedza zvakanyanya nzira yekubika.
Ekaterina Romanova Kunobva: