· Kana iwe uri "wechokwadi", yakasimba vegan, zvakakodzera kuronga kudya kwako. Kusanganisira zvaunoda mapuroteni. Verenga macalorie ako ekudya kuitira kuti usarase uremu usingafungire.
· Vegan yakasimba haidyi nyama chete, hove, huku nehove dzegungwa, asiwo inoramba zvigadzirwa zvemhuka zvakadai semukaka, uchi, mazai. Zvakare, dzivisa cheeses yakagadzirwa nemhuka rennet (inotorwa kubva mumatumbu emhuka dzinoyamwisa) kubva mukudya kwako. Desserts, senge jelly inotapira, inowanzogadzirwa uchishandisa gelatin yakasikwa, iyo, zvechokwadi, haina kutorwa kubva mubindu. Zvizhinji zvekuwedzera zvekudya zvine tsamba indekisi (E) zvakare zvigadzirwa zvekuurawa kwezvisikwa zvipenyu, semuenzaniso, tsvuku yechikafu coloring E120 (cochineal, inogadzirwa kubva kune yakakosha tsikidzi). Mukuwedzera, zvigadzirwa zvakawanda zvakanyorwa sezvinomera (kwete vegan) zvinogadzirwa nemazai nemukaka - verenga chinyorwa chacho zvakanyatsonaka.
Nzira yekutenga zvigadzirwa? Kana iwe uri wekutanga vegan, anotevera matipi achabatsira zvakanyanya:
- Tarisa kuumbwa kwezvikafu zvese zvaunoshandisa mukubika - kunyanya kana ukashandisa bouillon cubes, sosi, chikafu chemumagaba chewhey, casein uye lactose. Izvi zvese zvigadzirwa zvemukaka, uye zvinogona kukonzera allergies.
- Ramba uchifunga kuti mawaini mazhinji nedoro zvinogadzirwa uchishandisa zvigadzirwa zvemhuka, izvi hazvisi nguva dzose vegan zvinwiwa!
- Zvingwa zvizhinji nemabhisikiti zvine bota, zvimwe zvine mukaka.
- Vagadziri vanowanzoisa mhuka yegelatin mumadhizeti uye puddings, asi iwe unogona kuwana madhiri nekuwedzera kweagar uye veg gel - inogadzirwa kubva kune algae (iyo inonyanya kufarirwa).
- Tofu uye zvimwe zvigadzirwa zve soy zvinotsiva dairy uye dairy-based dessert. Zvinobatsira kushandisa soy mukaka wakafumiswa nemavhitaminzi (kusanganisira B12).
Kudya kwevhitamini
Chikafu chevegan chakapfuma kwazvo muhutano hwefiber, vhitamini C uye folate (ndatenda michero nemiriwo!), Asi dzimwe nguva hurombo mune mamwe mavhitamini nemaminerari. Zvinonyanya kukosha kuwedzera ne vitamini B12, iyo isingawaniki muzvokudya zvemiti.
Pane zvingasarudzwa zviviri: ingave yakasimbiswa nevhitamini, inosanganisira B12, zviyo zvemangwanani uye/kana B12-yakasimbiswa mukaka wesoya, kana kutora mushonga wekuwedzera weMethylcobalamin (iri izita resainzi revhitamini B12). Iyo inokurudzirwa kudya kweB12 ingori gumi mcg (micrograms) pazuva. Tora piritsi iri kana kudya zvikafu zvakasimbiswa nevhitamini B10 mazuva ese, uye kwete pano neapo.
B12 inokosha nokuti inobatanidzwa mu hematopoiesis (inobata hemoglobin), pamwe chete nekushanda kwakanaka kwenheyo. Vanodya nyama vanoidya nechiropa chemombe, zai yolk, uye mudiki shoma inowanikwa mumukaka nechizi.
Imwe vhitamini yakakosha kune vegans ndeye D. Vagari venzvimbo dzine zuva vanoiwana kubva kuzuva, asi iwe unogona kudya zvigadzirwa zve soya kana soy mukaka wakasimbiswa nevhitamini iyi. Izvi zvinonyanya kukosha munguva yechando kana kune zuva shoma. Iwe zvakare unofanirwa kutora 10 mcg.
Chii chiripo chemangwanani?
Kudya kwemangwanani ndiko "kutanga kwezuva", uye, sekuziva kwemunhu wese, haufanirwe kusvetuka. Kushaikwa kwekudya kwemangwanani "kwapfuura" kunoreva kumhanyisa shuga muropa rako pa "roller coaster" - inosvetuka zuva rese, uye kana iwe usina iron kuda, saka pamwe nepamusoro mukana shuga "isina kuenzana" inogara ichikusundidzira kuti udye panguva yekudya. zuva kwete kudya kunovaka muviri: sugary carbonated drinks, snacks, etc. Kutaura zvazviri, kunyange kana iwe uri kunyanya kuderedza uremu, kudya kwemangwanani hakufaniri kuregererwa!
Chii chaizvo chemangwanani? Semuenzaniso, zviyo zvese pancakes, michero smoothies (wedzera kokonati uye mango puree yekudya).
Sarudzo inonaka uye inovaka muviri: sanganisa oatmeal nekokonati kana soy yogurt. Ingonyudza yako yakajairika kushumira oatmeal husiku, uye sanganisa mangwanani nevegan yoghurt kana kokonati cream, wedzera 1-2 tbsp. chia mbeu kana pasi flaxseed, uyewo stevia manyuchi kana maple syrup, michero itsva. Iwe unogona zvakare kumwaya nenzungu, wedzera sinamoni, vanila ... Inonaka uye ine hutano!
Usakanganwa kuti zvidimbu zvemichero hazvisi kungoshongedza oatmeal kwekudya kwemangwanani, asiwo zvinoita kuti ionekwe yakapfuma mumavhitamini.
Protein smoothies ifashoni uye ine hutano maitiro. Dzimwe nguva zvibvumire iwe "mvura" yakadaro yemangwanani. Uyezve, inogona "kubhadhariswa" neprotein shoma shoma, mavhitaminzi anobatsira nemaminerari kupfuura muporridge.
Quinoa chiyo chine hutano uye chinogayiwa zviri nyore, chakanakira kudya kwemangwanani. Zvechokwadi, iwe unogona kuishongedza nemichero, sirasi inotapira, kuwedzera sinamoni, vanilla, sprig yemint itsva - kazhinji, shandura "plain" porridge kune kuravira kwako kuitira kuti irege kufinha.
nezvikafu zvishoma
Vanhu vazhinji vanowana macalorie akakwana nekudya zvinonaka, zvinovaka muviri vegan chikafu kakawanda pazuva. Panyaya yevatambi vevegan, huwandu hwekudya hunogona kusvika gumi nemana pazuva. Chinhu chikuru ndechekudya kwete zvinonaka chete, asi zvine hutano chaizvo. Rangarira mutemo wekuti vezvekudya havaneti kudzokorora: "Angangoita 14 masevhisi emuchero mutsva nemiriwo pazuva!". Mazuva ese.
Kudya chii? Somuenzaniso, soy yogati nemichero. Kana bhawa remumba, rakagadzirwa neprotein. Kana kuti granola yakagadzirwa kumba.
Chii chinogona kutsiva bota? Kokonati mafuta, avocado mafuta, nut (kusanganisira, hongu, peanut) bhotela, pamwe chete ne (kusika!) Mashed miriwo uye, zvechokwadi, zvakanaka vegan inopararira (vegan margarine) ichaita.
Chii chekudya kwemasikati?
Chikafu chevegan chakanyanya kuderera mumafuta asina hutano akazara (akazara), asi akaderera mumoyo-ane hutano omega-3s, inozivikanwawo seEPA neDHA. Asi mukupesana nengano, haawaniki bedzi mumafuta ehove! Ingodya nzungu nguva dzose (zvakanakisisa kuti utange kunyura), mbeu dzakasiyana-siyana nemafuta embeu, kunyanya, mafuta ewalnut, mafuta emucheka, hemp uye rapeseed mafuta anobatsira zvikuru.
Uyewo shandisa mashizha emugungwa (sushi nori), inoita musanganiswa unonaka nemupunga. Izvo hazvina kutombodikanwa kugadzira sushi rolls, unogona kuidya sekurumwa kana kuputira mupunga unopisa mune wakaomeswa wegungwa kurudyi "uri kuenda": yakakosha saizi yemichindwe sushi nori fomati yakanakira izvi. Muchokwadi, maJapan muhupenyu hwezuva nezuva anowanzo kudya "pakarepo" sushi nemupunga.
Kwekudya kwemasikati, iwe unofanirwa kusarudza madhishi ane zvakakwana zvemukati zvemakhahydrates, semuenzaniso, yakazara zviyo pasta uye zviyo (kusanganisira quinoa, iyo inobatsira chaizvo), legumes. Asi usazviramba zvibatiso zvine hutano, senge nzungu, mhodzi, nhungirwa. Chinangwa chekudya kwemasikati ndechekusimudza uye zvishoma nezvishoma uye kuchengetedza mazinga eshuga yeropa kwenguva yakareba, saka zvakakodzera kusiya zvokudya zvine high glycemic index, zvakadai sechingwa chichena uye zvihwitsi.
Manheru masikati
Vanhu vazhinji vakajaira kudya pakati pekudya kwemasikati nemanheru. Semunhu anotanga vegan, haufanirwe kusiya tsika iyi, ingosarudza chikafu chine hutano. Semuenzaniso, idya musanganiswa wemichero yakaomeswa ine nzungu dzisina munyu kana mhodzi - uye iwe uchafarira kuravira kwako uye kudzikamisa tsinga dzako (zvakanaka kwazvo kutsenga chimwe chinhu!), Uye takura muviri wako nemapuroteni. Kana sarudzo yekutadza-yakachengeteka - smoothies ne soy kana kokonati mukaka.
dhinha
Vegan chisvusvuro hachifanirwe kuve chakanyanya ascetic. Semitemo yakawanda, kudya kwemanheru kunofanira kuva hafu yemiriwo ine mavara uye hafu yemarangi kana tofu. Iwe unogona kuwedzera - yekuravira uye kubatsirwa - inovaka mbiriso yakatorwa: haina hutano uye inovaka muviri chete, asiwo yakapfuma muvhitamini B12. Iwe unogona zvakare kumwaya dishi rinopisa neyakapwanyika flaxseed (yakajairika 1-2 maspuni pazuva), kana kuizadza neiyo linseed, rapeseed kana hemp mafuta, kana walnut mafuta.
Nekudaro, budiriro yeanovice vegan iri mukutora akati wandei maitiro anobatsira:
Tenga chikafu uye udye kwete zvekumhanya "zvaunoda", asi nemaune. Zvishoma nezvishoma, muviri pachawo uchatanga "kukumbira" chete utano hwakanaka, nyore kugaya uye kudya kunovaka muviri;
Verenga - zvishoma zvishoma - macalorie. Mukati mevhiki, iwe unozoziva nguva yaunoda "kukwana" pamacalorie, uye kana yakwana. Hazvidikanwi kuverenga zvinhu zvose "mumagiramu";
Usadarike kudya kwemangwanani. Idya kudya kwemangwanani kunovaka muviri, asi kwete mafuta uye kwete kurema, asi mavitamini, mapuroteni uye fiber;
Snacking kwete pa "chemistry", asi pazvokudya zvine utano, somuenzaniso, michero mitsva kana musanganiswa wemiti nembeu;
Idya mavhitaminzi akakodzera, kusanganisira B12 uye D zuva nezuva. Mukufamba kwenguva, iyi ndiyo kiyi yehutano hwako uye kubudirira seyakasimba, "yechokwadi" vegan;
Bika zvakawanda uye tenga zvokudya zvishoma zvakagadzirirwa.
· kuva anofungidzira kuitira kusabika nekudya chinhu chimwe chete pakudya kwemangwanani uye kumwe kudya. Kusika mukicheni kuchave chiri nyore uye chinonakidza nhanho uye kukurudzira iwe nemhuri yese!
Kana iwe ukatevera aya matipi akareruka, shanduko yako kune veganism ichafamba zvakanaka uye nerufaro. Iwe unozopa mahara kune fungidziro yako, kubhadharisa muviri wako nezvinhu zvinobatsira, zvifadze iwe nevadiwa vako nemidziyo isina kujairika uye inonaka kwazvo, uye kazhinji iwe uchanzwa wakanaka!