Kufunga zvisizvo
"Kudya kwevegan kunonakidza, asi kana vanhu vakatarisa pane zvavasingachaiti, vanotadza kuona chiitiko," anodaro muenzi uye munyori Cristina Pirello. "Uye vanogona kurasikirwa nekudya kunovaka muviri kana vakatarisa pakungobvisa chikafu vasina kuchitsiva nechimwe chine hutano."
Kutarisa pane zvauri kutora kubva mukudya kwako usingafungi nezve zvauri kuisa mukati ndiko kukanganisa kukuru kwevegan vanotanga kuita. Kana iwe usingachadyi nyama (kana mazai, zvigadzirwa zvemukaka), zvinogona kuve nyore kufunga kuti zvimwe zvese zvekudya zvakakodzerwa nekudya kwako. Oreo cookies, nachos, masiwiti akasiyana uye chokoreti zvese, mumusimboti, zvigadzirwa zvemuriwo. Asi izvi zvikafu zvakagayiwa zvine shuga yakawanda nemafuta.
Munyori webhuku rinonzi The Flexitarian Diet, Don Jackson Blatner, anoti kudya miriwo inzira yokuderedza uremu, kuva noutano hwakanaka, kudzivirira zvirwere, uye kurebesa upenyu, asi kune ngozi dzakawanda pakudya kwezvirimwa.
“Vachangove vegan vanoverenga zvinobikwa sevanopenga kuti vaone kuti havana nyama mukudya kwavo, asi vanenge vasina michero kana miriwo mundiro dzavo,” anodaro.
Chengetedza kudya kwako, idya miriwo yakawanda, michero nemiriwo, pane kudya kwakagadzirwa. Edza chimwe chinhu chausina kumbotarisa kare: sipinashi, chicory, asparagus, artichoke nezvimwe. Edza nekudya kutsva, tsvaga mabikirwo ane hutano, uye usatarise chete pane zvisina mhuka. Izvi zvichakubatsira kudzivisa kurema.
Kudya pasta
Vegetarian vakatura befu sezvo mabhenefiti e-low-carb akatanga kupera. Pasta, mupunga, buckwheat - zvose izvi zvakadzokera kune urongwa hwezvokudya zvine utano. Uye neizvozvo kwakauya akawanda akacheneswa carbs. Kune vakawanda, izvi zvakakonzera kuwedzera uremu.
Pasta inofanira kubatwa nekuchenjerera. Zvinotora maminetsi makumi maviri kuti unzwe wakaguta, asi unogona kudurura ndiro hombe yepasta mumaminetsi gumi.
Chinja kune yakazara gorosi pasta uye ongorora nyika yezviyo, izvo zvakapfuma mukudya fiber. Bika mupunga webrown pane chena, quinoa nebhari. Aya macarbs akaoma anokuzadza iwe zvishoma nezvishoma, saka hauzonzwa nzara nekukurumidza.
Kana usingakwanise kurarama usina pasta yechinyakare, ichengete mukudya kwako, asi cheka kusvika pa½ kapu - isingapfuuri 25% yendiro yako. Gadzira muto une broccoli, makarotsi, matomatisi, eggplant, nehanyanisi.
Nyama dzinotsiva
Mazuva ano, zviri nyore kutsiva imbwa dzinopisa, hamburger, nuggets, uye kunyange mapapiro ehuku ne soy-based vegan dzimwe nzira. Uye zvinosvika kuti kuva vegetarian kana vegan zviri nyore - zvitoro zvakazara ne cutlets, sausage nezvimwe zvinhu zvakawanda pasina nyama.
“Hatizive kana zvikafu izvi zviri nani kwauri,” anodaro Pirello. "Hongu, iwo ane mashoma mumafuta akazara, asi anogona zvakare kuve akakwira musodium, inochengetedza, mafuta, uye yakakamurwa soy protein."
Chinokosha apa ndechekushandisa zvine mwero uye kungwarira uye kudzidza kwemavara. Tsvaka zvekudya zvinosanganisira zviyo nenyemba.
“Dambudziko guru pane zvigadzirwa izvi nderekuti zviri nyore zvakare,” vanodaro Ph.D. uye chipangamazano wezvekudya kwezvirimwa Reed Mangels. "Zviri nyore kudzipisa mu microwave uye kuwandisa." Uchawana mapuroteni akawanda kupfuura aunoda chaizvo uye munyu wakawandisa.”
Imwe pfungwa: kana ukada chinotsiva nyama yakatogadzirwa manheru ega ega, unogona kudya soya yakawandisa, kunyanya kana ukadya porridge yemukaka wesoya mangwanani, chikafu pabhinzi yedamame uye kudya tempeh burger kwemasikati.
"Soy yakanaka, asi hapana munhu anowana hutano nekudya chikafu chimwe chete," anodaro Blatner. -Unovimba nebhinzi kuti uwane mapuroteni, asi kune akawanda ma legumes, uye imwe neimwe ine yayo yakasarudzika inovaka muviri. Panzvimbo pekutora pai yakagadzirwa, edza kuwedzera bhinzi nematomatisi nebasil pakudya kwemanheru, uchigadzira muto wenyemba.
Hapana chirongwa
Kunyangwe iwe uchiziva zvakakunakira iwe, zviri nyore kupinda mutsika yekubata chero chakanakira. Kazhinji zvakanyanya-calorie vegan cheeses, starch. Kana iwe ukadya zvakawanda, iwe unonyanya kuda kuvimba nezvokudya zvakagadzirirwa. Paunoenda kuresitorendi kwekudya kwemasikati kana kudya kwemanheru, unogona kuhodha pizza yemuriwo kana french fries. Asi kunyange mumaresitorendi, unogona kukumbira muchengeti kuti asawedzera ichi kana icho chigadziro mundiro.
Asi izvi zvinonyanya kukosha kana uchibika kumba. Imwe yedzakanakisa nzira dzekuderedza uremu kana kusawedzera uremu ndeyekudya kwakaringana chirongwa. Funga nezvezvaunodya uye kuti yakawanda sei. Zadza hafu yendiro yako nemuriwo, chikamu chimwe chete nezviyo, uye chikamu chimwe nechimwe chine mapuroteni ezvokudya zvakaita sebhinzi kana nzungu.
Kana iwe uri mutsva kune vegetarianism, tanga kuronga menyu yevhiki. Iwe haufanirwe kuomerera kuchirongwa, asi iwe unozowana pfungwa yezvaunoda kudya uye zvaunoda. Paunenge uchinge wanzwisisa izvi uye kugona hunyanzvi hwekudya kwakaringana, unogona kuzorora.
Bhonasi duku yekuronga: paunotsiva fries nekaroti tsvimbo kana imwe mimwe miriwo, unogona kuwedzera chimwe chinhu chinonaka mundiro yako.
Hapana nguva yekubika
Chinhu chinonyanya kukosha chaunogona kuita pakudya kwako kuenda kukicheni uye unozvigadzirira chikafu chako. Asi vanhu vanowanzoti vakabatikana zvekuti havana nguva yekubika. Mutsika dzakawanda, kudya kwemanheru chiitiko. Asi kakawanda, tinodya kudya kwemasikati uye kudya kwemanheru nokukurumidza kuitira kuti tive nenguva yokuita chimwe chinhu.
Apo nyika yakazadzwa nezvokudya zviri nyore zvinoita kuti upenyu hwedu huve nyore, takarasikirwa nounyanzvi hwekubika. Inguva yekuzvirunga, kunyanya kana uri wemuriwo. Dzidza kufinya, kubika, kubika, kuenda kumakosi ekubika uye dzidza kucheka nemazvo uye nekukurumidza. Pakupedzisira, kuwedzera kune nhamba huru yezvokudya zvakagadziriswa, teknolojia inouyawo kuzotibatsira: multicookers, double boilers, smart ovens. Iwe unogona kugara uchikanda zvinongedzo zvakagadzirirwa mukati mavo uye kuenderera mberi nekuita bhizinesi rako.
Rongedza nzvimbo mukicheni yako kuitira kuti uve wakasununguka. Turika masherufu kubva kwazvinenge zviri nyore kutora zvinodiwa zvinongedzo. Tenga zviyo, nyemba, balsamic newaini vhiniga, mafuta, zvinonhuwira, tora banga rakanaka. Kana zvinhu zvose zvakarongeka, iwe uchapedza nguva shoma uchigadzira zvokudya.