Isidingo sokuzuza isisindo akusona isizathu sokugxumela kumabhanisi e-vegan, amakhukhi, amaswidi, ukudla okuhlukahlukene okuthiwa okunempilo okusheshayo. Konke lokhu kudla kuqukethe inani elikhulu likashukela, noma usawoti, noma amafutha, okuzothinta kabi impilo yomzimba wakho. Ukuba i-vegan ngokwakho kuhilela ukuphila impilo enempilo, futhi izinto eziyingozi ezeqile azingeni kahle ohlakeni lwezempilo. Phakathi kwezinye izinto, lokhu kuzoholela nakanjani ezinkingeni zesikhumba, izinwele, amazinyo nezinzipho. Ngakho-ke, uma indlela yokuminza ivalekile, ungazuza kanjani isisindo esinempilo ngaphandle kokuzilimaza?
Ungeqi ukudla
Ngokuvamile abantu abanesisindo esiphansi bavame ukweqa ukudla kwasekuseni, kwasemini noma kwakusihlwa, ingasaphathwa eyokudla okulula. Kodwa uma ufuna ukukhuluphala, kufanele usheshise i-metabolism yakho, njengalapho ulahlekelwa isisindo. Ukudla kwakho kwansuku zonke kufanele kube ibhulakufesi, isidlo sasemini, isidlo sakusihlwa kanye nokudla okulula okunempilo okubili noma okuthathu, kuphela kufanele kube nekhalori ethe xaxa kunokuvamile. Kodwa khumbula ukuthi lawa ma-calorie kufanele futhi abe usizo. Ukuze ugweme ukungabaza ukudla kwasekuseni, ungadli ngaphambi kokulala noma udle isiphuzo esincane, esizoxoxa ngaso ngezansi.
Thenga amantongomane
Ama-cashews, ama-alimondi, amantongomane, ama-pistachios, ama-walnuts - umthombo wamaprotheni namafutha anempilo emzimbeni. Engeza amantongomane okusanhlamvu, uhambe nawo njengesidlo, wenze ama-smoothies usebenzisa ama-cashews afakwe ubusuku bonke. Uma kuba yisicefe, yonga amantongomane ngosawoti wasolwandle kanye ne-wasabi bese uxuba nezithelo zakho ezomisiwe ozithandayo kanye noshokoledi omnyama. Kunoma yikuphi, isidlo esinjalo sizoba nempilo kakhulu kunama-chips nama-rolls. Thenga futhi amabhotela amantongomane ahlukene bese uwafaka kumasaladi. Futhi khumbula ngamakinati, ama-alimondi nokunye okusakazwayo okuhambisana kahle nobhanana nesinkwa sokusanhlamvu. Vele uqiniseke ukuthi awukho ushukela ku-paste.
Yiba nokudla okulula kwakusihlwa okunempilo
Izazi zokudla okunomsoco, abalandeli bempilo enempilo kanye nabanye abasekeli bokudla okufanele bathi akufanele udle lutho ngaphandle kwamanzi amahora angu-2-3 ngaphambi kokulala. Yebo, futhi amanzi kufanele aphuze ngokuqapha ukuze ukuvuvukala kungabonakali ekuseni. Labo abafuna ukuzuza isisindo bangasebenzisa lo mthetho ngokuphambene. Lapho silala, imizimba yethu ishisa inani elincane lama-calories, ngoba umzimba uvele ulale nathi. Ihora nesigamu ngaphambi kokulala, ungaba nokudla okulula okunempilo, okufana nethosti yezinhlamvu eziphelele ne-hummus eyenziwe ekhaya, i-apula elinebhotela lamantongomane, noma ama-chips anempilo ane-guacamole. Kodwa ungeqisi, awudingi ukuvuvukala, akunjalo?
Hlukanisa indlela odla ngayo
Ekudleni kwe-vegan, unemithombo eminingi yamaprotheni namafutha anempilo kunalokho ongase ucabange. Zazi ukudla okusha kwakho, imbewu entsha, amantongomane, okusanhlamvu, amafutha, ukwatapheya (uma ungajwayele), izithelo ezihlukahlukene ezinamakhalori amaningi kodwa ezinempilo (njengomango, ubhanana nokunye). Thenga i-hemp, i-alfalfa, isesame, iflaksi, imbewu ye-chia bese uyifafaza kumasaladi, isobho kanye nezinhlamvu. Hlola amaresiphi amasha afaka i-tofu, tempeh, ubhontshisi nezinye izithako ezinempilo. Futhi kunezindlela eziningi zokupheka ezinjalo kusayithi lethu!
Phuza, uphuze futhi uphuze futhi
Ngisho noma ukhuluphala kunokuba wehle, kusadingeka uphuze amanzi amaningi. Kodwa ngaphezu kwezinga lazo zonke izibuko ezingu-8-10 ngosuku, ungathola futhi ama-calories amahle kusuka ku-liquid. Ngezinhloso ezinjalo, sebenzisa i-tofu ethambile, amantongomane acwilisiwe, imbewu namafutha angahluziwe. Vele uwangeze ku-smoothie yakho!
Yidla kahle imifino
Ubhontshisi, ama-chickpeas, udali kuhamba kahle nelayisi elinsundu, akunikezi nje amandla okuqinisa, kodwa futhi anikeze umzimba ngamaprotheni nama-carbohydrate. Kodwa ukuze ugweme i-flatulence, pheka i-legume ngendlela efanele. Wacwilise okungenani ubusuku bonke bese upheka kuze kuphekwe ngokugcwele. Ungakwazi futhi ukwengeza i-asafoetida ekupheleni kokupheka, esiza umzimba ukuba ugaye kangcono ukudla okunjalo.
Ekaterina Romanova