Izindaba ezinhle ukuthi ngokwanda kokuthandwa kwe-veganism, izitolo seziqala ukuletha imikhiqizo ye-vegan yasendlini evumelana nesabelomali emakethe. Ukwenza ukudla kwakho kusuka ekuqaleni kuyajabulisa hhayi kuphela ngokutholwa okusha kokupheka, kodwa futhi nezinzuzo zezempilo - amasobho esenziwe ngomumo, amasoso nezinto ezithatha indawo yenyama zingaqukatha imithamo ephezulu kasawoti noshukela.
Sicwaninge ukuthi singagcina kuphi ukudla okuhlukahlukene futhi sathola izinketho ezinhle ze-vegan kubhajethi.
Amantongomane nembewu
Bheka u-100% we-brand nut butters. Ngenxa yokuthandwa okukhulayo kwalo mkhiqizo wamaprotheni aphezulu, ama-nut butters angabiza kakhulu. Kodwa melana nesifiso sokuwathenga ngobuningi - amantongomane angashintsha.
Amantongomane angashibhile ngamagremu angu-100 ezitolo zokudla zikazwelonke kunasesigabeni sokubhaka, nakuba kunethuba elihle lokuthi uzothenga okungaphezu kwalokho okudingayo ngokushesha. Ungafriza amantongomane (ikakhulukazi awanciphise) ukuze uwagcine esemasha isikhathi eside. Ungesabi ukufaka amantongomane ashibhile endaweni yokupheka. Ama-alimondi, amantongomane, nama-cashew ishibhile kunama-pecans, ama-pistachios, namantongomane kaphayini. Okungabizi kakhulu izingxube zamantongomane aqoshiwe.
I-Ground flaxseed ithatha indawo yeqanda elihle. Ukuthenga imbewu esenziwe ngomumo izobiza imali ephindwe kabili kuneyokuzigaya wena emshinini wokugaya ikhofi. Isamba esincane singenziwa futhi esigayweni sikapelepele. Izindleko zomshini wokugaya upelepele cishe ziyingxenye yomshini wokugaya ikhofi kagesi. Kodwa i-grinder yekhofi izozikhokhela ngokushesha, njengoba iphinde ibe yinhle kakhulu yokugaya izinongo.
Ukupheka ngokwakho
Imikhiqizo eqediwe kancane, nakuba i-vegan, iseyimikhiqizo efanayo eseqediwe. Ukwakheka kwabo kugcwele izithako ezingaqondakali noma kuqukethe usawoti noshukela ngokweqile. Yiqiniso, imikhiqizo eyenziwe ngomumo ingaba lula, futhi amanye amaphakheji athembisa ukonga okuphawulekayo, kodwa ngokuhamba kwesikhathi azobiza okungaphezu kwalokho okuzenzela.
Eqinisweni, ungase udinge isethi yobuchwepheshe. I-blender yokucwilisa iwutshalomali olufanele, ikakhulukazi one-processor yokudla encane. Ungakwazi ukudlula nge-blender engabizi, noma usebenzise kancane futhi uqiniseke ukuthi ungakwazi ukugaya cishe noma yini.
Usebenzisa i-blender, ungenza imayonnaise ye-vegan kusuka ku-aquafaba magic liquid ngemizuzwana eyi-10. Vele uhlanganise amanzi avela ku-chickpeas ekheniwe noma okusele ekuphekeni ngezipuni ezimbalwa zamafutha yemifino, usawoti, uviniga kanye nesinaphi. I-Aquafaba iphinde yenza ama-meringues amnandi nama-mousses, yenza amakhekhe alula futhi isiza ukuhlanganisa inhlama yekhukhi.
Ezinye izindlela zoju zingabiza kakhulu, ngakho-ke cabanga ukuyishintsha ngoshukela onsundu ekuphekeni. Abukho ubufakazi bokuthi noma yiluphi uhlobo lukashukela lungcono (noma lubi kakhulu) empilweni yethu kunabanye, ngakho-ke ungaweli ngamasu alokho okubizwa ngokuthi imikhiqizo kashukela “yemvelo”.
Ukuthenga igilosa
Uma ungavakashela isitolo sase-Asia, khona-ke lena yindawo efanelekile yokutshala imali ku-inventory yakho ezokunikeza ibheyili isikhathi nesikhathi. Ukuchitha imali encane njalo ngemva kweviki ngezinongo, amasoso, nama-pastas kuzokunikeza ithuba elisheshayo lokwazi ukuhlukahluka okungapheli kwezindlela zokupheka ze-vegan ezisheshayo nezilula. I-Miso, isoso ye-soy, uviniga werayisi, i-tahini, amakhowe omile, i-tamarind seaweed ne-chili sauce izokwengeza ukunambitheka empilweni yakho futhi ibize kancane kunasesitolo. Ungakwazi futhi ukuxuba izinongo zakho ukugwema isilingo sokusebenzisa amasoso apakishiwe.
Ezitolo ezinjalo, ukukhethwa okubanzi kwezinhlobo ezahlukene zerayisi okusanhlamvu okuyindilinga nokude, okusanhlamvu, okusanhlamvu, ama-noodle nofulawa akubizi kakhulu kunohlobo olufanayo lwemikhiqizo esitolo. Isitashi samazambane, ufulawa wommbila kanye nesitashi se-cassava esetshenziswa esikhundleni seqanda ngokuvamile ishibhile ezitolo zase-Asia.
Ungathola futhi amafutha kakhukhunathi angabizi lapha. Amafutha kakhukhunathi acolisisiwe athengeka kakhulu (futhi anokunambitheka okuncane kukakhukhunathi) kunamafutha kakhukhunathi angalungisiwe. Kodwa kufanele kuqashelwe ukuthi amafutha kakhukhunathi ayisithako esifanelekile sokubhaka uma udinga amafutha aqinile. Ungathosa futhi ngengxube yebhajethi ye-olive, i-rapeseed nanoma yimuphi omunye uwoyela wemifino.
Futhi esitolo sase-Asia ungathenga imikhiqizo ye-vegan ethakazelisayo. I-jackfruit ekheniwe ilungele ukusonga ngesinkwa esiyisicaba/i-pita noma njengokugcwaliswa kwamazambane abhakwe ibhantshi. Izinhlobonhlobo ze-tofu ziyamangaza (vele uqiniseke ukuthi awukho isoso yenhlanzi emkhiqizweni ofakwe emanzini). Uma ufuna ukonga imali, thenga i-tofu engenamvubelo futhi uyihambise ngokwakho. I-tofu e-silky ilungele ukushaywa kuma-mousses ngisho namakhekhe, kuyilapho i-tofu eqinile ingcono ukuthosa.
I-gluten ethosiwe kakolweni ebizwa ngokuthi i-seitan ingabhangqwa ngempumelelo nama-noodle noma isetshenziselwe isitshulu, i-chili noma i-stir-fry, futhi inamaprotheni amaningi.
Ezinye izindlela zobisi
Okufanele utshale kulo ubisi olusekelwe ezitshalweni, nakuba ukuthola olujabulelayo futhi olusebenza kahle ngetiye lakho, ikhofi, okusanhlamvu kwasekuseni noma i-muesli kungaba luqili. Ngaso sonke isikhathi khetha ubisi lwezitshalo oluqiniswe nge-calcium futhi unake olungeziwe.
Amanani ama-yoghurt angewona obisi angamangalisa, kodwa iyogathi ye-soy engenalutho ngokuvamile ayibizi ezitolo ezinkulu. Uma ungeyena umuntu othanda iyogathi yesoya, ungazama ukuzenzela eyakho. Thatha ubisi lwakho oluthandayo olusekelwe esitshalweni bese wengeza okokuqala. Ngemuva kwalezi zindleko zokuqala, uzokwazi ukusebenzisa iyogathi yakho ephilayo kubheshi ngayinye entsha. Kodwa uzodinga ukuchitha isikhathi esithile kanye nemikhiqizo uze uvumelanise iresiphi ngendlela othanda ngayo.
Ubisi lukakhukhunathi luyahlukahluka ngentengo kanye nekhwalithi, ngemikhiqizo ethile equkethe ukhukhunathi omncane ngokumangazayo. Izindleko nazo aziyona inkomba yekhwalithi. Hlola iphesenti likakhukhunathi ekubunjweni kwalo ngaphambi kokuthenga. I-block of coconut cream ingasetshenziswa esikhundleni sobisi lukakhukhunathi ekuphekeni ngokuncibilika kancane kancane emanzini ashisayo. Ubisi lukakhukhunathi olusalile lungafakwa eqhweni njengoba lonakala ngokushesha kakhulu esiqandisini.
Nsuku zonke kunezinhlobo eziningi zoshizi we-vegan. Kodwa uma ufuna ukunambitheka okucebile, okushizi, thenga imvubelo eyomile enomsoco. Hlanganisa nemvuthuluka yesinkwa ukuze uthole okokugcoba okumuncu, okushizi, noma wengeze kumasoso, imifino, kanye nesobho. Ukunambitheka kukhanga kakhulu futhi imvubelo ingaqiniswa nge-vitamin B12.
Ubhontshisi kanye Nodali
Ubhontshisi nama-lentile kubangani abakhulu be-vegan, bahlinzeka ngamaprotheni ashibhile, anelisayo. Ubhontshisi omisiwe nosemathinini awehlukani kakhulu ngentengo ezitolo ezinkulu. Ubhontshisi omisiwe kulula kakhulu ukuwuthwala uye ekhaya, futhi ubhontshisi oluhlaza noma uphizi uzocishe uphindwe kabili ngobukhulu uma uphekiwe, ngakho iphakethe elingamagremu angu-500 linikeza okulingana namathini amane. Lena ingxenye yentengo yokudla okusemathinini okungabizi kakhulu. Uma uzithengela ukuze kube lula, zama ukubilisa imidumba eminingi bese uyiqandisa. Uma seziqandisiwe, zipheka ngokushesha okukhulu.
Ukudla okusemathinini kunezinhlobonhlobo zamanani, ngakho ukukuthenga ngamaphakeji amakhulu (utamatisi, imifino, imidumba) lapho kuthengiswa kuyindlela engcono kakhulu yokonga imali, njengoba kugcinwa isikhathi eside kakhulu futhi kungahlala kuwusizo. .
Izithelo nemifino
Ukudla izithelo nemifino eminingi kufanele kube yingxenye yokudla kwakho kwansuku zonke. Eminye imikhiqizo ingcono ukuyithenga emakethe noma ezitolo zemifino. Ngakho-ke, imifino, ukwatapheya, amawolintshi nezithelo zonyaka ngokuvamile zishibhile emakethe.
Ukunciphisa udoti kuyindlela engcono kakhulu yokwandisa izindleko zomkhiqizo omusha. Friza i-ginger, amakhambi, i-pesto, i-chili futhi ungayisebenzisa uma uyidinga. Ungenza iqoqo elikhulu lesobho ngokusebenzisa izithako ezisele ezisele bese uyiqhwa. Ngale ndlela wonga imifino engaqini kahle iyodwa. Uma unesiqandisi esincane, kungase kudingeke uthenge kaningi futhi ngamanani amancane.