Ngatibvumei kuti isu tinogara munharaunda inokoshesa hutano, chengetedzo uye nyaradzo - uye kazhinji inoona yakawandisa kurongedza seyero ye "chengetedzo" yehutano kana mamiriro ekureruka kwekushandisa chigadzirwa. Asi kana ukazvitarisa, kufunga kwerudzi urwu kunotiisa munzvimbo isiri yechisikigo: chokwadi, pasi pemurwi wemarara epurasitiki asingazonyangarike chero kupi mumireniyumu inotevera ... Nepo chaiyo "girinhi" vegan. kuenda kuchitoro hakusi kungotenga zvigadzirwa zvine hutano uye zvinyoro. Uku zvakare kuedza kuderedza nemaune kushandiswa kwepurasitiki.
Saka, mazano mashomanana kune avo vane hanya uye vanoda kuderedza kushandiswa kwepurasitiki (zvichida mamwe mazano achaita seakanyanya kujeka, asi dzimwe nguva tinokanganwa pamusoro pezvinhu zviri pachena):
1. Tenga michero yakazara nemiriwo: semuenzaniso, nhanga yese kana melon, kwete mahafu avo akaputirwa mumapurasitiki mune tireyi yefoam yakagadzirwa! Michero yose nemiriwo zvinenge nguva dzose zvinonaka uye zvinyoro kudarika hafu uye zvimedu, kunyange zvazvo yekupedzisira dzimwe nguva inotaridzika zvakanyanya (uye kunyanya kutora pfungwa dzevana nyore nyore!).
2. Ronga pachine nguva mberi uye pshandisa simba. Iwe unogona kuderedza zvakanyanya kwete chete huwandu hwekurongedza, asiwo nguva nemari nekutenga chete izvo zvaunoda chaizvo, uye kwete izvo zvakakwezva kutarisa pasherufu muchitorosi. Kuti uite izvi, iwe unongoda kuita mazita ezvigadzirwa zvakakodzera usati waenda kuchitoro. Kana uchinge wagadzirira girosari yako, iongorore zvakanyatsonaka nguva imwe neimwe uye ongorora kuti ndezvipi zvekudya zvingangove zvakaputirwa zvakanyanya mupurasitiki. Anogona kutsiviwa nemamwe? Zvichida chimwe chinhu chekutora uremu, uye kwete mubhokisi muhari?
Muchitoro chechitoro, enda wakanyatsoenderana nerondedzero, usatsauswe nezvigadzirwa zvakapetwa zvakajeka uye zvinokwezva ziso. Kana iwe uine kusava nechokwadi pamusoro pekuda kwako, usatora ngoro, asi tswanda, iwe hausi kuzotakura zvakawanda mairi, uye kune mikana yakawanda yekuti iwe haungatenge yakawandisa!
3. Tsvaga imwe nzira. Kazhinji, panzvimbo yekutenga zvikafu zvakaputirwa zvakanyanya - semaprotein-rich akagadzirira-akagadzirwa akaomeswa mazariro emichero - iwe unogona kuzviita iwe pachako kumba, inobuda kunyange tastier!
4. Chengetedza midziyo inogona kushandiswa zvakare. Vhura makabhati ako ekicheni uye utarise midziyo yako yemidziyo yekudya ino-eco-ushamwari, inogona kushandiswa zvakare: zvirongo, mabhokisi, midziyo yepurasitiki ine zvivharo zvisingapindi mhepo, mabhegi eziplock… Unogona kutora mamwe emidziyo iyi kuchitoro kuti uise zviyo zvawatenga, michero yakaomeswa, nzungu, mbeu.
5. Zvitsva - kutanga kwezvose. Muzvitoro zvikuru zvakawanda, chikamu chitsva chemichero nemiriwo chiri pamusuwo chaipo kana kuti chisiri kure nazvo! Ichi chikamu ishamwari yako yepamoyo! Pano iwe unogona kutenga iyo inobatsira zvikuru uye inonaka, uye pasina kusungirirwa kusingakoshi.
6. Gadzirira snack nguva isati yasvika. Kana iwe wakajaira kudya pakati pekudya, zviri nani kuronga pachine nguva kuti udye mutsva uye une hutano pasina kunyanya kuputirwa. Somuenzaniso, kana uchiwanzoda kudyira mumotokari, gadzirira zvokudya zvisina kubikwa pachine nguva kuti zvisavhiringidze kutyaira. Shamba uye svuura orenji, iparadzanise kuita zvidimbu uye uiise mumudziyo wekutsvaira, uye iyo, zvakare, mu "bhokisi regirovhosi". Iwe unogona kuratidza huchenjeri hushoma nekucheka maapuro, kusuka karoti, pepper inotapira, makomkomere - chero chaunoda! Zvose izvi zvichachengetedzwa zvakakwana kusvikira "X awa", apo ruoko runosvika nechido chekudya muhombodo yepurasitiki inoshandiswa zvakare ine zipper kana mumudziyo wekutsvaira. Inzira iri nyore uye yakavimbika yekudya zvihwitsi zvishoma nezvinwiwa uye zvinonaka, zvitsva, zvine hutano chikafu.
7. Tora chikafu kubva kumba. Kana iwe ukadya kudya kwemasikati kubasa, zvine musoro kuunza chimwe chikafu (mumudziyo unogona kushandiswa zvakare) kubva kumba. Nenzira iyi haugone chete kuderedza mutengo uye kusiyanisa kudya kwemasikati, asiwo kudzivirira "mafiritsi" asina kunaka - vazhinji vanovatora muimba yekudyira kuenda kumutambo mukuru (mbatatisi yakakangwa, kutsva kusina mubvunzo kwemupunga uye pasta, nezvimwewo). Uye saka panzvimbo yekufinha "side dish" une chikafu chinonaka chemumba newe.
Rangarira kuti zvinokurudzirwa kushandisa chikafu chinosvika makumi manomwe neshanu muzana pakudya kwese. Uye chete nechikafu chitsva kubva kumba - hapana dambudziko: haizotonhorere pasi, haizovhenganisi, haizorasikirwe nechitarisiko chayo chinofadza uye haizobvisi kubva mumudziyo.
8. Nzendo dzinogara dzichienda kuchitoro chepamusoro dzinogona kudziviswa.kana iwe ukatenga mimwe miriwo mberi, geza, cheka uye chando. Saka haufanirwe kurasa mbatatisi nekuti dzakamera, magreens nekuti akasvava, mhiripiri inonaka nekuti yakaunyana. Miriwo yakawanda inogona kuomeswa nechando. Uye zvino, uchivabvisa mufiriji, kurumidza kuafaya muwaki - uye wapedza!
9. "Big tastier uye yakachipa" - kudzokorora "mantra" iyi, neushingi kupfuura nezvigadziko zvine mavara ane "kurasa" masaga enzungu nembeu, nechinangwa kuenda kudhipatimendi uko zvese zvakafanana zvinotengeswa nehuremu uye - kanenge nguva dzose - tastier uye yakachipa.
Hapana chikonzero chekutenga nzungu, mbeu, apricots akaomeswa mupakiti ye50 kana 100 gramu: kana iwe ukatenga kilogram nehuremu, iwe hausi kuzove nenguva yekuparadza! Uya nemidziyo yehukuru hwakakodzera newe - uye, eureka! - hapana mabhegi epurasitiki!
Zvechokwadi iwe unodya "zviyo zvepamusoro" zvakadai sequinoa, amaranth, zviyo zvirefu uye mupunga wesango, mapira, nezvimwewo. Saka, mapakeji ezvigadzirwa izvi anowanzova maduku uye anodhura, asi muzvitoro zvezvokudya zvehutano, zvizhinji zvezviyo izvi zvinogona kutengwa. nekurema - kutsva, tastier, zvakachipa.
10. Nzungu nemhodzi panzvimbo yezviyo zvemangwanani. Hongu, hongu, iwe pachako waiziva kwenguva yakareba, asi neimwe nzira iwe hauna kufunga nezvazvo: makungu echisikigo nembeu zvinowanzova noutano pane kudya kwemangwanani kwakagadzirirwa, zvisinei kuti mugadziri anonyora papi pakapekerwa akajeka (pasinei nekuti vanhu vazhinji vanofarira kudya "ready breakfast" kwete mangwanani chete!Nzungu inzvimbo yakanaka kwazvo yeomega-3 fatty acids, iron, magnesium nezvimwe zvinovaka muviri.Saka kana ruoko "pacharo" runosvika "macookies", "mapiro" Cheka musanganiswa wenzungu, mhodzi dzesunflower dzakasvuurwa uye manhanga zvaunzwa kubva kumba.Saka unogutsa nzara yako nechishuwo che "kudya chimwe chinhu", asi usingakuvadzi hutano hwako kana hutano. nyika.
11. Kubva kune dzimwe nzungu unogona kugadzira nut butter kana vegan "chizi". Mabikirwo kazhinji haana kuoma. Chengetedza pane resipi, tenga nzungu kana mbeu nehuremu - uye enda!
12 Peas, asi kwete kubva mugaba! Vakawanda vakajaira kutenga peas dzemumagaba, nyemba, lecho nezvimwe zvakadaro. Chekutanga, izvi hazvisi nguva dzose zvigadzirwa zvinobatsira: makani akawanda akafukidzwa nepurasitiki inokuvadza kubva mukati, uye zvinenge zvese zvekudya zvemumagaba zvine ... zvinochengetedza (zvinonzwisisika?). Uye chechipiri, iyo yekurongedza haina eco-hushamwari! Fungidzira kuti mangani emarara kana zvirongo zvegirazi zvaunokanda mumarara mukati megore - iri gomo remarara richakupfuura iwe! Hazvisi zvinosuwisa here? Vazhinji vanoti nzira yekubvisa mapeche ndeyemuzvarirwo sekubviswa zvishoma nezvishoma kwezvekudya zvisina kunaka uye zvakagadzikiswa zvakanyanya. Izvo zvakakosha kuti ungofunga kuti kudzivirira kurongedza hakuna kuoma asi kunodiwa vegan "basa"! Iyi isarudzo ine hutano kune iwe pachako. Mushure mezvose, nekutaura "kwete" kupurasitiki, hausi kungochengeta nyika yedu ine hutano uye inorarama, uri kutora danho rakakura kune hutano hwako pachako: hachisi chakavanzika kuti chikafu chakaputirwa chinowanzobatwa nemakemikari kuti chitaridzike chakanaka. , yakajeka uye inogara kwenguva refu. Kubika hupfu, kuchengetedza, shuga zvinowanzowedzerwa kune zvakaputirwa (kunyangwe zvakachena vegan) zvigadzirwa - unoida here? Kune rumwe rutivi, nekutenga zvigadzirwa zvine kana kuti zvisina kurongedza zvishoma, unochengetedza kabhoni mamaira, mari yako, zviwanikwa zvepasi, uchichengetedza hutano hwako. Hazvinakidzi here?
Kubva pane zvigadzirwa