Vazhinji vanofungidzira kuti vegan dieters haikwanise kupa muviri zvakakwana mapuroteni nesimbi. Sezvineiwo, ngano iyi yakaraswa makore mazhinji apfuura. Isu tinokurudzira kufunga zvakadzama maitiro ekutora iyo yakanyanya kubva kune veganism uye kwete kusiya muviri usina akakosha mamineral nemavhitamini. Kana iwe wakambove uri pane-carb-isina, protein-isina, kana mafuta-isina kudya, iwe unogona kunge unoziva kuti hazviite chero chakanaka mukufamba kwenguva. Kushaikwa kwesimba, manyawi, kusagaya zvakanaka uye kunyange zvirwere zvakasiyana-siyana zvinoitika kana muviri ukasawana zvese zvaunoda. Usaregeredza zvikamu zvakanyorwa zvezvokudya! Kana iwe uchida kudya kwakaderera-carb ye glycemic control kana chirwere cheshuga, iwe uchiri kuda carbs ine utano: zvakasiyana-siyana zvemiriwo, mhodzi uye nzungu, nyemba, miriwo isina-starchy, uye mashizha ane mashizha. Kana kudya kwako kuchida kudya kunodzivirirwa nemafuta, sanganisira mamwe mafuta ane hutano senzungu, mhodzi, makokonati, makokonati. Kana iwe uchinetseka nezve kuwandisa kweprotein pakudya uku… hapana chikonzero chekudaro. Zvinenge zvisingabviri kushandisa mapuroteni akawandisa pane yakazara, yekudyara-based diet. Idya zvine mwero, zvakanyanya chikafu chekudya kuti uchengetedze hupenyu hune simba uye hune hutano. Zvokudya zvakanatswa, hongu, zvinoguta nesimba shoma, uye hatisi kutaura chete nezvechipisi nemakeke. Hongu, kune mienzaniso yezvokudya zvinogadzirwa zvine utano, zvakadai somukaka womuarumondi, hummus, asi shuga yakanatswa, granola, emulsifiers, uye zvichingodaro zvinofanira kudziviswa. Edza kusarudza chidimbu chemuchero kana chitsama chenzungu nechikafu chako. Veganism haifanirwe kuonekwa sechikafu. Kudya chete zvidyarwa-zvinomera zvinozobatsira muviri wako kukushandira iwe kwenguva yakareba, kuderedza njodzi yako yekurwara. Hapana chikonzero chekunzwa nzara. Kana iwe uchinzwa chishuwo chenyama (kwete chepfungwa kana kushushikana-chinokonzeresa) chekudya pakati pekudya, iva nesvutugadzike yemazuva 3-4, kana maamondi, apuro neorenji. Kuwedzera kutsungirira uye simba hazvibviri kunze kwekuvapo kwezvokudya zvinovaka muviri muzvokudya. Zvinosanganisira bhinzi, mhodzi, mashizha ane mashizha, broccoli, superfoods sechia uye spirulina. Chengetedza zvakanyanya kune zvekudya zvine iron yakawanda: hemp mbeu, cocoa, bhinzi zvakare, miriwo. Mafuta ane hutano anofanira kubva kumaorivhi, nzungu, mhodzi, makotapeya, uye mamwe masosi emafuta ezvirimwa. Uye, hongu, usakanganwa nezvemakabhohaidhiretsi akaomarara atinowana kubva kumidzi yemiriwo, mabheri, maapuro, mabhanana, nzungu, mhodzi uye legumes. Zvokudya zvakakodzera ndeye 80% yekuchengetedza hutano, hatina kodzero yekufuratira basa remuviri uye maitiro ayo akanaka. Famba kakawanda uye zvakanyanya sezvinobvira mukati mezuva, uye ita nguva yekurovedza muviri kwakazara kakawanda pavhiki. Ingave iyo yoga kana yakasimba kudzidziswa kwesimba, imwe neimwe yadzo ichaita mupiro wakanaka kuhutano hwako. Rangarira kuti kudya kwakasimba kwechirimwa hakusi kurambidzwa kwepasirese uye asceticism. Zvisikwa zvakapa munhu nhamba isingagumi yemasikirwo ezvakanaka, hutano uye simba, izvo zvatisingagoni asi kudya.
2022-11-11