Ini handingade kuisa pauri imwe maonero ekuti munhu anodya miriwo anofanira kudya nemazvo. Hapana nzira chaiyo pano. Munhu wese akasiyana uye izvo zvinoshanda kune mumwe munhu zvinogona kusashanda kune mumwe. Mumwe munhu anoverenga kudya kwavo zvakanyatsoenderana neyakagadzikwa tsika yeJBU (mafuta, mapuroteni, makabhohaidhiretsi), mumwe munhu anongotsiva yakajairwa steak nesoya, uye mumwe munhu anoedza kudya mamwe magirini matsva nemichero. Zvichida musimboti wakanyanya kukosha uyo vese vanotanga miriwo vanofanira kutevedzera ndeyekuteerera iwe pachako uye nemuviri wako uye hapana zvakadaro kufuratira masaini ayo.
Hutano Mazano kune Vegetarian Beginners
Kutanga teerera kune zviyo uye zviyo. Mbeu yose inobatsira zvikuru kune hutano hwedu, nokuti ine mavhitamini akawanda, mineral salt uye dietary fiber, iyo inoshayiwa zvokudya zvakanatswa uye zvakanatswa. Zviyo zvakasiyana-siyana, mupunga wezviyo, pasta yakazara, quinoa, chibage, green buckwheat, nezvimwe zvinogona kuiswa mukudya kwako. Idzi shamwari dzinogona kuva chitubu chakanaka chesimba, nekuwedzera, ivo vakapfuma mune iron, iyo vese vanotanga vegetarian vanonetsekana nazvo. Izvo zvakanyanya nyore kuwedzera zviyo kumasobho kana kubika zviyo zvine hutano kubva kwavari, uye zviyo zvinogona kuve yakanakisa dhishi yekosi yechipiri.
Mushandirapamwe wakanaka wezviyo unogonawo kuva legumesine mapuroteni akawanda. Izvi zvinosanganisira chickpeas, bhinzi, nyemba, pizi, soya beans nebhinzi. Kuti zvigadzirwa izvi zvinyudzwe zviri nani, usave neusimbe kunyura kwechinguva usati wabika uye usafuratira zvinonhuwira Indian cuisine muenzaniso wakanaka pano. Zvinonhuwira zvinonatsiridza kugayiwa uye zvinokurudzira kunyudzwa kuri nani kwema legumes. Mhinduro iri nyore kune chero anotanga ndeyekubika nyemba kana chickpeas mumvura inopisa nemafuta ako aunofarira. Kana iyi sarudzo isiri yako, tarisa zviri nyore asi zvinonaka zvekubika lentil patties, falafels uye soy meatballs.
Usakanganwa nezve miriwo mitsva nemiriwo, - vanogara vari nani kushandisa pamwe chete. Kuda sipinachi? Wedzera imwe parsley itsva uye shizha rebasil kwairi - o, saradhi inonaka uye ine utano yakagadzirira! Zvakare, ipa sarudzo kune zvigadzirwa zvemwaka zvinogona kuwanikwa zviri nyore mumusika wemuno. Edza kugadzirisa miriwo zvishoma kuitira kuchengetedza huwandu hwezvinhu zvinobatsira mavari.
Gara uri mutsva patafura michero uye michero. Zvibereko zvemavara akasiyana zvinomiririra kuvepo kwezvinhu zvakasiyana mavari, saka zvinonyanya kubatsira kuzvibatanidza pamwe chete.
Inokurudzirwawo kudya nezve 30-40 gramu yemichero yakaomeswa pazuva. Paunenge uchisarudza, ipa sarudzo kune michero yakachengeta goko, isina kuchembera mu sulfur dioxide, isina yakakangwa kana kunyikwa mumunyu kana shuga.
Shamwari dzako dzakatendeka dzinogona kudaro mhando dzakasiyana dzenzungu (hazelnuts, almonds, pine nuts nezvimwe) uye mbeu dzakapfuma mumafuta, vhitamini E uye inobatsira omega-3 acids (yakadai senhanga, sunflower, hemp kana mbeu yeflakisi). Inogona kudyiwa sechikafu chine utano kana kuwedzerwa mune zviduku kune saladhi itsva. Usakanganwa kushandisa mamwe mafuta emiriwo, ayo mune fomu yakanyanyisa ane zvinhu zvose zvinobatsira zvezvigadzirwa zviri pamusoro. Ziva kuti maoiri echisikigo anotonhorwa chete anogona kuunza mabhenefiti chaiwo.
Kusadya miriwo hakusi kungobvisa chikafu chimwe patafura wochitsiva nechimwe. Vanodya nyama vasina zera vanoseka kushomeka kwekudya kunovaka zvirimwa, vasingafungi kuti tafura yemuriwo inogona kupfuma sei. Kusiya zvigadzirwa zvemhuka kunoreva kutora nhanho kuenda kuhupenyu hutsva, hunonakidza, kuwana akawanda anonaka uye asina kujairika mabikirwo, uye ndiani anoziva kuti zvese izvi zvinozotungamira kupi ...