Qala ngezinto eziyisisekelo
Namuhla, kuningi ukudla okumangalisayo ezitolo, esikhundleni semikhiqizo yezilwane efana noshizi, u-ayisikhilimu, ubisi ngisho nenyama. Lokhu kudla okugayiwe kungadala izinkinga zokugaya ukudla uma ungakakujwayele ukudla okunjalo. Ukudla okuningi kuqukethe ama-fillers ahlukahlukene kanye nama-stabilizer okunzima ukukugaya. Esikhundleni sokudla ukudla okucutshungulwayo kwe-vegan, qala ngezisekelo zokudla okutshalwe yizitshalo-ukudla okuphelele. Yidla imifino eminingi, imifino, izithelo, okusanhlamvu okugayeka kalula (njenge-quinoa, nokunye okufana nokolweni, i-oats, irayisi). Uma uthanda ama-vegan protein powders, khetha lawo angenazo izithasiselo, ushukela, ne-gluten.
Yidla okusanhlamvu ngokucophelela
Imifino efana namatshwele, udali, uphizi, nobhontshisi kuhle ekudleni kwabantu, nokho, isisu sakho singase sibe nzima uma uqala ukusidla. Cwilisa ubhontshisi ngaphambi kokuba uthathe isinqumo sokuwubilisa. Ekuqaleni, kungcono ukusebenzisa izitsha zikabhontshisi ohlanzekile, njenge-hummus, amasobho kakhilimu, ama-meatballs. Lokhu kungasiza umzimba wakho ukuzijwayeza ukuze usebenzise ukudla okufanayo.
Yidla imifino eminingi
Imifino isiza ukuhlanza umzimba ngobumnene futhi isize ukukhulula ukuvuvukala. Ama-smoothie aluhlaza ayindlela emnandi futhi elula yokuthola okuningi emsoco wakho. Kodwa ungathumeli i-blender yonke into ebamba iso lakho. Kunalokho, qala ngezithako ezintathu eziluhlaza, njengekhukhamba + parsley + isilimo esidliwayo esinamagatsha anamanzi noma ukhukhamba + dill + kiwi. Ngenkathi umzimba wakho ujwayela inala yemifino, kungcono ukungafaki ubhanana noma ezinye izithelo ezimnandi kuma-cocktails anjalo.
pheka imifino
Ummbila, izaqathe, i-broccoli, ukholifulawa, neminye imifino ingadliwa iluhlaza, kodwa kunzima ukuba umzimba ugaye. Inqubo yokupheka ingenza le nqubo ibe lula. Ukuze ugcine imisoco, yifake ngesitimu noma ubhake imifino esikhundleni sokuyibilisa noma ukuyithosa.
Cabanga ngama-Enzyme
Ama-enzyme okugaya ayizithasiselo eziphephile ezisiza ukudla kugayeke kalula. Ekuqaleni, lezi zithako zingakusiza, zizolungiselela umzimba futhi zikwazise kahle ku-veganism. Thenga ama-enzyme angahloliwe ezilwaneni. Ungakwazi futhi ukudla uphayinaphu, upopo, i-miso paste, nokunye ukudla okwenza isisu sakho sisebenze kalula futhi kwenze amaprotheni namafutha kugayeke kalula.
Khetha amantongomane aluhlaza
Amantongomane agayeka kalula uma engakaphekwa, njengoba esenama-enzyme aphilayo asiza inqubo yokugaya. Aphinde abe namafutha amancane, usawoti kanye ne-asidi. Qaphela amakinati, ngoba maningi amathuba okuthi abe isikhunta kunamanye amantongomane. Futhi ukwenza lula inqubo yokugaya ukudla, cwilisa amantongomane okungenani amahora ama-4 ngaphambi kokudla.
Yidla imifino yezimpande
Amazambane, amazambane avamile, ama-beet, u-anyanisi, izaqathe anezakhi eziningi. Imifino yezimpande inothile ngamanzi kanye ne-fiber encibilikayo, engasiza ukuthuthukisa ukujwayela kwamathumbu futhi ibhekane nezinkinga ezifana nokuqunjelwa. Futhi ziphezulu ku-magnesium ne-potassium, okusiza ukuvimbela ukuqunjelwa. Thola ugqozi ngokupheka ngemifino yezimpande futhi uqiniseke ukuthi uyakufaka ekudleni kwakho!
Phuza ama-herbal teas
I-Peppermint, i-chamomile, i-ginger, i-fennel, ne-anise isiza inqubo yokugaya ukudla, ikakhulukazi uma uphethwe yi-flatulence. Ziphuze ihora ngemva kokudla noma ngaphambi kokulala ukuze usize isisu sakho siphumule. Ezitolo zokudla zezempilo, ungathenga izimali ezenziwe ngomumo ezisusa ukungakhululeki. Ungakwazi futhi ukuzilungiselela izingxube ngokwakho ngokutadisha umphumela wamakhambi ahlukene.
Ungawasebenzisi Kakhulu Amafutha
Amafutha awakona ukudla okuphelele futhi angabangela isifo sohudo nobuhlungu besisu. Indlela engcono kakhulu yokugwema lokhu ukudla ukudla okunothe uwoyela njengembewu yefilakisi, imbewu ye-chia, iminqumo, amantongomane, nokwatapheya.
Cwilisa okusanhlamvu
Uma uthanda i-oatmeal kanye ne-buckwheat, cwilisa ngobusuku bangaphambilini bese usula futhi ubilise. Ukucwiliswa okusanhlamvu kukhipha i-phytic acid kuyo, okunzima kwabaningi ukuyimunca. Iphinde inciphise kakhulu inqubo yokupheka.
Umthombo we-Ekaterina Romanova: