Abantu bavame ukucabanga ukuthi ukuba yi-vegan kusho impilo yonke yokulungiswa kokudla okuyinkinga futhi okubuhlungu. Kodwa empeleni akufanele kube nzima. Lapho bekhetha abazokudla nsuku zonke, uTracy oneminyaka engu-50 nomama wakhe balandela izimiso ezimbalwa ezilula zokudla okunomsoco.
Khumbula isisekelo esinempilo
Nsuku zonke, uTracy nomama wakhe badla izinhlobo eziyinhloko zokudla okusekelwe ezitshalweni: izithelo, imifino, okusanhlamvu, ubhontshisi, amantongomane nembewu. Ukudala izitsha ezivela kule mikhiqizo kukunikeza amathuba angenamkhawulo wokujabulela izitsha ezinempilo nezihlwabusayo ezihlangabezana nazo zonke izidingo zokudla okunomsoco.
Nakhu ukuthi kubukeka kanjani:
Inkomishi eyodwa ingase ibhekisele esithelweni esisodwa esiphelele, njengobhanana, iwolintshi, i-apula, i-grapefruit, noma ipere. Futhi, inkomishi eyodwa inkomishi yama-cherry, ama-blueberries, amagilebhisi, ama-strawberry, noma inkomishi yesithelo esigayiwe. Abesifazane badla izithelo ezomisiwe ngenani lenkomishi engu-½ ngosuku.
Inkomishi eyodwa izimbali ze-broccoli eziyishumi, izaqathe ezi-2 eziphakathi, ubhatata owodwa omkhulu, ubhitrudi oqoshiwe, i-zucchini, ukhukhamba. Izinkomishi ezi-2 zohlaza olunamaqabunga amnyama zilingana nenkomishi engu-1 yemifino.
Kulula kakhulu ukudla inkomishi eyodwa nengxenye ye-oatmeal, irayisi elimnyama, i-quinoa, i-millet, noma i-pasta egcwele okusanhlamvu nsuku zonke. Ucezu olulodwa lwesinkwa esigcwele okusanhlamvu noma i-tortilla eyodwa yokusanhlamvu ilingana no-½ inkomishi yezinhlamvu eziphelele. Ngakho-ke uma udla isemishi elinezingcezu ezimbili zesinkwa, umboza u-2/3 wokudla okunconyiwe kwansuku zonke kokusanhlamvu.
Inkomishi eyodwa nengxenye ye-legumes - lokhu kungaba isitsha sesobho esenziwe ngama-lentils, ubhontshisi obomvu noma uphizi ohlukanisiwe. Ama-alimondi, ama-walnuts, noma ama-cashews angaphonswa ku-smoothie yakho yasekuseni.
Gcina ibhalansi
Kubalulekile ukwakha ukudla okulinganiselayo. Kungakhathaliseki ukuthi i-smoothie yasekuseni, isaladi lesidlo sasemini, noma i-stir-fry, qiniseka ukuthi udla amaprotheni (asuka ku-legumes noma amantongomane), amafutha anempilo (asuka kumantongomane), kanye nama-carbohydrate ayinkimbinkimbi (asuka kuzinhlamvu, imifino, nezithelo).
Ibukeka kanjani ekusebenzeni? Ipuleti elijwayelekile kufanele ligcwaliswe phakathi nezithelo nemifino, ¼ ngemifino, bese kuthi u-¼ osele ugcwaliswe okusanhlamvu. Khumbula ukuthi ngisho nemifino emisha, okusanhlamvu okuphelele, kanye nemifino kungafakwa ku-burrito noma isobho.
Impilo ezimbalini
Izitsha kufanele zibonise imibala yothingo lwezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane. Imibala nemibala ekudleni kwezitshalo kuvela kumakhemikhali e-phytochemicals. Lawa ma-phytochemicals ayizinhlanganisela ezivikelayo ezinikeza izinzuzo eziningi zezempilo ngokusiza ukuvimbela nokuguqula izifo ezinkulu ezingapheli, kuhlanganise nesifo senhliziyo, umdlavuza, unhlangothi nesifo sikashukela, ukuqinisa amasosha omzimba nokusiza ukugaya. Ngakho-ke, impilo ngemibala - umbala omnyama nokhanyayo, izinzuzo ezinkulu zezempilo.
Isebenza kanjani? Cishe usuvele udla okungenani ukudla okumbalwa okumibalabala nsuku zonke. Upelepele ophuzi, utamatisi obomvu, izaqathe eziwolintshi. Qala ukudlala umdlalo ngokufaka okungenani ukudla okumibalabala okungu-2-3 kukho konke ukudla.
Okuluhlaza okwengeziwe
U-Tracy nomama wakhe badla uhlaza olunamaqabunga amnyama izikhathi ezi-2-3 ngosuku njengoba beqinisekisa ukuthi zonke izakhamzimba zimunca. Ngokusho kwabesifazane, imifino ingenye yezihluthulelo zezempilo nokuphila isikhathi eside.
Zama ukudla izinkomishi ezi-4 zemifino nsuku zonke. Akunzima njengoba kubonakala.
Engeza izinkomishi ezingu-1-2 zesipinashi esisha noma esiqandisiwe ku-smoothie yakho yasekuseni.
Yenza isaladi ngezinkomishi ezi-2 ze-kale, i-arugula, nanoma iyiphi inhlanganisela yemifino enamaqabunga.
engeza i-chard eqoshiwe njengesitsha esiseceleni kweminye imifino.
Isilinganiso siyikho konke
Umama nendodakazi bahlukanisa ukudla kwansuku zonke kube izidlo ezincane ezine noma ezintathu, hhayi ezintathu ezinkulu. Bathole ukuthi kubasizile ukuthi bagcine amazinga abo emandla ekhuphuka. Ukudla kwabo kubukeka kanjena:
i-cocktail eluhlaza
oatmeal namantongomane nezithelo
isobho nesaladi
i-hummus ne-avocado nama-croutons okusanhlamvu okuphelele
umqulu wemifino noma i-pizza ye-vegan