Abaningi bethu abakwazi ukucabanga ukuphila ngaphandle kwamakhekhe, amakhekhe namakhekhe kashokoledi. Kodwa lapho sikhula, odokotela bavame ukusikhumbuza ngezingozi zokudla ushukela omningi, futhi kufanele silalele iseluleko sabo. Kwabaningi, lokhu kusho ukususa ama-dessert ekudleni kwabo. Kodwa-ke, isidingo sokuzikhawulela asisadingeki ngenxa yezindawo eziningi ze-vegan zamaswidi endabuko, asevele atholakala ezitolo eziningi zokudla.
Ngokulandela lawa macebiso amahlanu, ungakwazi ukuzitika ngobumnandi obumnandi.
Sebenzisa ama-Sweeteners Emvelo
Ucwaningo oluningi lukhombisa ukuthi ushukela omhlophe awunampilo ngoba uphucwa wonke amaminerali awo emvelo ngemuva kokucubungula. Uma ucwengiwe, ushukela omhlophe uba lutho ngaphandle kwama-calories angenalutho akhuphula amazinga kashukela egazini, athinte imizwa, futhi abe nomthelela omubi empilweni.
Kodwa-ke, lokho akusho ukuthi kufanele uyeke ama-dessert anoshukela, ngoba ezinye izindlela ze-vegan ezifana nesiraphu yedethi, umpe we-agave, isiraphu yerayisi ensundu, nesiraphu ye-maple ziyatholakala cishe kuzo zonke izitolo zokudla. Amanye alawa ma-sweeteners asekelwe ezitshalweni anempilo ngisho, njengoba equkethe i-iron, i-calcium, namanye amaminerali. Ngale ndlela, ngeke uphambuke ekudleni okunempilo futhi ungajabulela ubumnandi.
Susa iGluten
I-Gluten idume kabi ngemiphumela yayo emibi yezempilo. Futhi nakuba izinkinga zempilo zingase zingabonakali esikhathini esizayo esiseduze, akufanele neze ukuthatha izingozi nokulinda lokhu kwenzeke. Ngakho-ke qiniseka ukuthi usebenzisa ezinye izindlela ezifana nesitashi se-tapioca, ufulawa werayisi onsundu, ufulawa wamabele, unyaluthi, nama-oats esikhundleni se-gluten ezimpahleni zakho ezibhakiwe. Uma isetshenziswa nofulawa werayisi, ufulawa we-tapioca ungasebenza njengohlobo lweglue oluhlanganisa izithako ndawonye, olungaphendulela ushokoledi wakho ube brownie okumnandi.
Kulula
Uphudingi akudingeki ube amakhukhi kashokoledi! Kukhona inala yokudla okuphelele ukwanelisa izifiso zakho zikashukela. Isibonelo, ubhatata ocwebezelisiwe we-maple unambitheka kamnandi, amagilebhisi afriziwe awukudla kwantambama okuhle kakhulu, futhi uphudingi kashokoledi ungenziwa ube nempilo ngokwatapheya, isiraphu ye-maple, nempushana kakhokho. Khumbula: ngezinye izikhathi, uma ukukhetha kwakho kulula, ukudla okulula kwakho kuyoba nempilo. Akusona yini leso esinye sezizathu ezenza sithanda i-veganism kangaka?
Yidlauhlaza
Izifiso ezinoshukela zingaba ngenxa yokuntuleka kwamaminerali, ngokuvamile okuhlotshaniswa nokudla okuphansi kwe-potassium. I-Potassium ibalulekile emakhulwini okusabela kwamaselula kanye ne-enzymatic emzimbeni wakho, futhi ukuntuleka kwe-potassium kungakwenza uzizwe ukhathele futhi uvilapha ngesikhathi sokujima, futhi kukwenze ulangazelele ukudla okunoshukela noma okusawoti. Ngenhlanhla, imifino enamaqabunga njenge-kale, isipinashi, nama-beet aqukethe i-potassium. Nakuba imifino eluhlaza ikude nokuba yi-dessert, ungahlala uyifaka kubhanana, i-agave ne-almond milk smoothie.
Faka amafutha ekudleni kwakho
Uma udla ukudla okunamafutha amancane, maningi amathuba okuba ulangazelele ukudla okulula okunoshukela. Amafutha azinzisa amazinga kashukela egazini futhi awavimbe ekukhuphukeni nasekwehleni ngemva kokudla ukudla kukafulawa ocolisisiwe noshukela. Amafutha anempilo atholakala emafutheni kakhukhunathi, emafutheni omnqumo, ukwatapheya, nebhotela lamantongomane. Ama-alimondi noma ama-cashews nawo angaba umthombo omkhulu wamafutha namaprotheni, okusiza ukwanelisa isifiso sakho sokudla, ukusekela ukudla okunempilo, nokunciphisa izifiso zikashukela.