Vazhinji vachangobva kubikwa vemiriwo uye vegans, avo vanofarira kuwedzera miriwo uye zviyo mundiro dzavo, vanowanzosangana nezvinetso zvakatetepa sekuputika, gasi, kana kumwe kugumbuka kwemudumbu. Vatarisana nekuita kwemuviri uku, vazhinji vanozvidya mwoyo uye vachifunga zvisiri izvo kuti vane chikafu chekudya kana kuti kudya kwezvirimwa hakuna kuvakodzera. Asi handizvo! Chakavanzika ndechekuchinjira kune chirimwa-chakadyarwa zvakanyanya mushe - uye mikana iripo, muviri wako unozogadzirisa zvakanaka kune yezvinomera kana vegan kudya.
Kunyange kana iwe uchida miriwo, marimu uye zviyo zvakakwana, izvo zvinoumba hwaro hwekudya kwemiti, tora nguva yako. Usambofa wakadyisa uye tarisa zvaunodya uye kuti muviri wako unoita sei kune chimwe nechimwe chikafu.
Dzimwe sarudzo dzekubika uye nzira chaiyo yekusarudza zvigadzirwa zvinogona kufambisa nzira yekugaya. Heano kutarisa kumapoka makuru echikafu uye matambudziko akajairika ekugaya aanogona kukonzera kune vanodya miriwo kana vegans, pamwe chete nedzimwe mhinduro dziri nyore.
pulse
Dambudziko
Legumes inogona kukonzera kusagadzikana mudumbu uye gasi. Chikonzero chiri mumakhahydrates ane: pavanopinda mumatumbo makuru mune imwe nzvimbo isina kukwana, ivo vanopedzisira vaputsika ipapo, semugumisiro wekuti rutivi runogadzirwa - magasi.
mhinduro
Chekutanga, iva nechokwadi chekuti bhinzi yako yakabikwa zvakanaka. Bhinzi dzinofanira kunge dzakapfava mukati - kana dzakasimba, dzinonyanya kuoma kugaya.
Kusuka bhinzi mushure mekunyura, nguva isati yatanga kubika, zvinobatsirawo kubvisa zvimwe zvisingagadzike. Panguva yekubika, bvisa furo rinoita pamusoro pemvura. Kana uri kushandisa bhinzi dzemumagaba, sukurudzawo usati washandisa.
Zvigadzirwa zveOTC uye maprobiotics ane bifidobacteria uye lactobacilli anogona kubatsira kudzivirira gasi uye kuputika.
Zvibereko nemiriwo
Dambudziko
Matambudziko ekugaya anogona kukonzerwa neasidhi inowanikwa mumichero yecitrus, mavise, maapuro, nemimwe michero. Zvichakadaro, miriwo yakaita sebroccoli necauliflower inogona kukonzera gasi.
mhinduro
Idya michero chete nezvimwe zvekudya uye ona kuti yakaibva. Michero isina kuibva ine makabhohaidhiretsi asingagadzike.
Chenjerera michero yakaomeswa - inogona kushanda selaxative. Deredza zvikamu zvako uye zvishoma nezvishoma uwedzere michero yakaomeswa pakudya kwako, uchiteerera kuti ura hwako hunonzwa sei.
Kana iri miriwo ine utano, asi inobudisa gasi, sanganisira mukudya kwako, asi sangana nemamwe, miriwo mishoma inobudisa gasi.
Whole grains
Dambudziko
Kudya zviyo zvakawanda zvinogona kukonzera kusagadzikana kwekudya nekuti machira avo ekunze anonetsa kugaya.
mhinduro
Pinza zviyo mukudya kwako muzvikamu zvidiki uye tanga nemhando dzakapfava, dzakadai semupunga webrown, iyo isina kukwira mufiber se, toti, tsanga dzegorosi.
Fashaidza zviyo zvakakwana, uye edza kushandisa hupfu hwezviyo muzvinhu zvako zvakabikwa. Zviyo zvegorosi zviri nyore kugayiwa kana zvakuyiwa.
Zvigadzirwa zvemukaka
Dambudziko
Vazhinji vezvinomera vakabvisa nyama kubva pakudya kwavo uye vanoda kuwedzera nyore mapuroteni avo vanovimba zvakanyanya nezvinogadzirwa nemukaka. Kana lactose isina kuputsika mumatumbo, inofamba ichienda kumatumbo makuru, uko mabhakitiriya anoita basa rawo, achikonzera gasi, kuputika, uye manyoka. Mukuwedzera, mune vamwe vanhu, chirongwa chekudya chinova chisingakwanisi kugadzirisa lactose nezera, nokuti intestinal enzyme lactase, iyo inogona kuputsa lactose, inoderera.
mhinduro
Tsvaga zvigadzirwa zvisina lactose - zvakafanogadziriswa nema enzymes anoiputsa. Yoguti, cheese, uye sour cream kazhinji ine lactose shoma pane zvimwe zvigadzirwa zvemukaka, saka zvinokonzeresa matambudziko mashoma. Uye kana wagadzirira, cheka mukaka uye uchinje kune vegan kudya!