Ukudla kwemifino kungase kuphephe kunoma ubani owelashelwa umdlavuza. Kodwa-ke, kunengqondo ukuxhumana nesazi sokudla ukuze wenze uhlelo lokudla okufanele. Sithemba ukuthi ulwazi oluqukethwe kulesi sihloko luzosiza ekuhleleni ukudla kwemifino okuhlangabezana nezidingo ezithile zokudla okunempilo kweziguli.
Izinkinga ekudleni kweziguli ezinomdlavuza
Ukuxilongwa komdlavuza kanye nokwelashwa okulandelayo kungaholela ekumunceni kabi ukudla noketshezi, ukuncipha kwesisindo, kanye nokuntuleka komsoco. Iziguli zivame ukuba nesidingo esandayo samakholori namaprotheni, futhi ngesikhathi esifanayo, njengomthetho, kukhona ukwehla kwesifiso sokudla.
Izinkinga Ezibhekene Neziguli Zomdlavuza
Umlomo owomile Umphimbo obuhlungu kanye nomlomo Ukulahlekelwa noma ukushintsha ekunambitheni Isicanucanu noma ngaphandle kokuhlanza Ukuncipha kwesifiso sokudla Ukuqunjelwa noma isifo sohudo Ukuzizwa unzima ngemva kokudla noma ukuphuza.
I-Chemotherapy inikezwa ukubulala amangqamuzana omdlavuza. Ngeshwa, lokhu akulimazi kuphela isimila, kodwa futhi ezinye izicubu enempilo, kuhlanganise ulwelwesi lwamafinyila we pheshana emathunjini. Nakuba eminye yemithi ikhiqiza imiphumela engemihle kuphela, eminye ingakwenza uzizwe kabi.
Imiphumela yokwelashwa ngemisebe ingase ifane naleyo ehambisana nokwelashwa ngamakhemikhali, kodwa ngokuvamile ilinganiselwe engxenyeni yomzimba eselashwayo. Lokhu kusho ukuthi imisebe ekhanda, entanyeni, esifubeni nasesiswini ingaholela emiphumeleni eminingi ebuhlungu.
Esinye sezici ezibaluleke kakhulu zokulungiselela ukudla kweziguli ezinomdlavuza isidingo sokubhekana nezidingo zabo. Imikhuba yokudla ingashintsha, kanjalo nekhono lokuhlafuna noma lokugwinya. Isiguli kufanele sibe nokudla kanye noketshezi kaningi ngendlela esingathanda ngayo.
Uma isiguli sisesimweni somtholampilo, njengesibhedlela, kuyadingeka ukuxhumana nesiguli izikhathi eziningana ngosuku. Ukudla okulula kufanele kutholakale ngaso sonke isikhathi.
Imvamisa, iziguli ezelashwa ngamakhemikhali noma ngemisebe ziba nalokhu okulandelayo: Zingadla kuphela ukudla okuluhlaza. Ukupheka kwandisa ukunambitheka ukuze ukudla okuluhlaza kubekezelelwe kangcono.
Ingakwazi kuphela ukubekezelela ukudla okushisayo noma ukudla okubandayo. Lokhu kungase kube ngenxa yokungakhululeki ngokomzimba okuvela emphinjeni obuhlungu noma emlonyeni, noma umuzwa okhulayo wokunambitha. Angase afise ukudla okungenamsoco noma ukudla okubabayo kakhulu.
Angase afune ukudla uhlobo olulodwa lokudla, okufana ne-banana smoothie, noma izidlo ezimbalwa zilandelana. Ingase ikhululeke kakhudlwana kuphela ngemva kokudla okuncane.
Unalokho engqondweni, khumbula ukuthi sidinga ukubanikeza amaprotheni amaningi, ukudla okunekhalori ephezulu ngendlela abangayithatha.
Ngezansi amanye amathiphu okuhlangabezana nezidingo zomuntu odla imifino onomdlavuza:
Pheka izithako ngokuhlukana, umusi, ugcobe, noma uphake kupholile, njengoba isiguli sifisa. Isibonelo, izaqathe, amakhowe, isilimo esidliwayo esinamagatsha anamanzi no-anyanisi kungasikwa kancane; isipinashi neklabishi kungaqotshwa; tofu inganqunywa cubes. Izinto ezinambithekayo ezifana namantongomane aqoshiwe, imvubelo yokudla okunomsoco, amakhambi amasha noma omisiwe, i-salsa, ukhilimu omuncu we-vegan, ushizi we-vegan oshukiwe, noma isoso ye-soy ingase inikezwe ngokuhlukile. Le nhlanganisela ingalungiswa ngokushesha uma isiguli sithanda ukudla okushisayo noma okubandayo.
Ukuze uthuthukise ukunambitheka
Uma isiguli sinomuzwa ophakeme wokunambitha, i-tofu ingase ifakwe ijusi yewolintshi encane noma isiraphu ye-maple, noma inani elincane kakhulu lemvubelo enomsoco.
Uma umuzwa wokunambitha ufiphele, nikeza isiguli i-tofu noma i-tempeh ehlanjululwe ngezingubo zesiNtaliyane nge-oregano ne-basil.
Uma isiguli singakwazi ukuchaza esikufunayo, unganikeza ama-tofu cubes nama-condiments ahlukahlukene njenge-chutney, i-salsa, isiraphu ye-maple, ijusi yewolintshi, lwesinaphi, imvubelo yesondlo, noma amakhambi omisiwe ayimpuphu ukuze isiguli sizihlole.
Ukudla kweziguli ezinezinhlungu emlonyeni nasemphinjeni
Gwema ukudla “okuqinile” njengamantongomane noma uthosi. Bangacasula umlomo nomphimbo ovuvukele.
Ungakuphaki ukudla okune-asidi okufana notamatisi noma izithelo ezisawolintshi, noma ukudla okunoviniga.
Usawoti ungacasula umlomo noma umphimbo wakho.
Gwema ukudla “okubabayo” njengopelepele nopelepele.
Nikeza itiye elipholile, hhayi elibandayo, eliluhlaza noma le-herbal; itiye le-ginger elithambile kakhulu; amajusi - ipentshisi, ipheya, umango, amabhilikosi, okungenzeka ahlanjululwe ngamanzi acwebileyo.
Sika izithelo ezintsha ezivuthiwe njengamapheya, ubhanana, amapentshisi, amabhilikosi nomango.
I-Serbet nge-banana puree, amapentshisi, amabhilikosi noma umango.
Nikeza izitsha ezinoshukela nezimnandi kanye ne-tofu.
Khonza isobho lifudumele, lingashisi, njenge-miso noma umhluzi wamakhowe.
Zama amazambane agayiwe ngobisi lwesoya, imajarini ye-vegan, imvubelo enomsoco, neparsley eyomisiwe.
I-puree yezithelo ezithambile ehlanganiswe neyogathi ye-soy ingaqandiswa enkomishini ngayinye futhi isetshenziswe njenge-popsicle noma njenge-dessert efriziwe.
Amathiphu Okupheka Nokwenyusa Amakhalori kanye Namaprotheni
Engeza imvubelo enomsoco kuma-smoothies, okusanhlamvu okushisayo, amasobho, ukugqoka isaladi, ama-muffin.
Puree! Isibonelo, ubhontshisi obunjiwe obunjiwe ungafakwa esobhoni semifino ukuze uthole umsoco owengeziwe; imifino ephekwe i-puree efana nobhontshisi oluhlaza ingafakwa ekugqokeni kwesaladi; futhi izithelo puree kungenziwa kwengezwe iyogathi.
Uma usebenzisa izingxube ze-vegan pudding, ungangeza i-soy, irayisi, noma ubisi lwe-almond esikhundleni samanzi.
Ungangeza ijusi yezithelo etiyeni elibandayo, uhlobise iphalishi ngezithelo, ungeze ukhilimu omuncu we-vegan endishini yesobho, uphake ujamu we-apula noma u-ayisikhilimu we-veggie ngekhekhe noma ama-scones, njll.
I-Molasses ingumthombo wensimbi futhi ingafakwa ezimpahleni ezibhakiwe.
Ukwatapheya ucebile ngamakhalori “okuhle” nezakhamzimba; zama ukuzifaka ekudleni kwesiguli, kuye ngokubekezelela. Ngezinsuku lapho ungakuthandi nhlobo ukudla, inhlanganisela ye-tofu ne-avocado iyindlela enhle yokudla okunomsoco.
Nansi eminye imibono yezitsha ezinganikezwa njengokudla okulula noma ukudla okuncane:
Ama-Smoothies. Ungakhohlwa ukwengeza ijusi ye-apula, i-applesauce, i-sherbet, i-soy noma ubisi lwe-alimondi, kanye ne-tofu. Uma ubekezelelwa kahle, engeza ubhanana ovuthiwe noma imvubelo enomsoco kuma-smoothies futhi. I-cocktail ingenziwa yodwa noma isetshenziswe njenge-sauce yokucwilisa ye-vegan pie noma ikhekhe.
I-Hummus. Imvubelo enomsoco ingafakwa ku-hummus. Sebenzisa i-hummus njengokugqoka isaladi noma isoso ye-tofu ethosiwe noma i-seitan.
I-Muesli ingaba nezithelo ezomisiwe, amantongomane, nokhukhunathi ukuze uthole ama-calories engeziwe namaprotheni.
Ama-Bagels. Khetha ama-bagels anokugcwalisa okufana nama-raisins. Bakhonze nge-vegan cream cheese, izithelo ezomisiwe noma eziqandisiwe, noma imifino emisha eqoshiwe. Ibhotela lamantongomane lingaqiniswa ngesithelo esomisiwe esiqotshiwe noma amantongomane aqoshiwe angeziwe.
Ama-dessert emifino eqandisiwe angenziwa ngokhukhunathi ogayiwe kanye nezithelo ezomisiwe.
Umpe wezithelo - kusuka kumapentshisi, amabhilikosi, amapheya noma umango - angasetshenziswa njengesiphuzo.
Ubisi lukakhukhunathi noma ama-macaroons anokhukhunathi omningi ocakiwe uzokwengeza ama-calories namafutha.
Amasobho emifino. Uma ukuhlafuna kunzima, lungiselela imifino egayiwe, imifino kanye ne-pasta, isobho. Shintsha amanye amanzi nge-tofu ehlanzekile nobhontshisi obilisiwe. Sebenzisa imvubelo enomsoco njenge-condiment.
Iyogathi ye-soy. Yikhonze ngezithelo ezomisiwe kanye ne-puree yezithelo njenge-appetizer noma i-dessert efriziwe.
Ibhitela lamantongomane. Amantongomane, isoya, ubhekilanga, namafutha e-hazelnut angafakwa kuma-dessert aqandisiwe, ezintweni ezibhakwayo, kanye nethosti.
Faka imvubelo enomsoco, isiraphu ye-maple, i-apula juice concentrate, ne-tofu ephalishini lakho.
Bilisa irayisi ne-pasta esitokisini semifino, hhayi amanzi. Amazambane agayiwe noma i-zucchini ecubuziwe ingavuzwa nge-margarine, ukhilimu omuncu we-vegan, imvubelo enomsoco, noma ubisi lwe-soy. Izinhlamvu ezinamavithamini noma ama-puree angasetshenziswa njengezithako "eziyimfihlo" ezinkwani nasezisobho.
Ikhofi ye-almond
1 inkomishi yekhofi elilungisiwe 2/3 inkomishi yobisi lwe-alimondi (noma ubisi lwesoya oluno-¼ lwethisipuni le-almond extract) 1 isipuni sikashukela ½ isipuni se-almond extract 1 ithisipuni ye-maple isiraphu 1 ithisipuni yama-alimondi aqoshiwe, uma uthanda
Hlanganisa ikhofi, ubisi, ushukela, i-almond extract kanye nesiraphu. Ukuze ulungise isiphuzo esishisayo, shisa ingxube esitofini. Ukuze uthole isiphuzo esibandayo, engeza iqhwa noma ufrize.
Amakhalori Aphelele Ngokudla: 112 Amafutha: 2 g Amakhabhoni: 23 g Amaprotheni: 1 igremu I-Sodium: 105 mg I-Fiber: <1 mg
Smoothies nge chocolate
2 wezipuni iyogathi ye-soya engenakunambitheka noma i-tofu ethambile 1 inkomishi yesoya noma ubisi lwe-almond 1 isipuni se-maple isiraphu
Beka zonke izithako ku-blender. Hlanganisa imizuzwana engu-15. Qaphela. Lesi siphuzo sizoqala ukuhlukana cishe emizuzwini eyi-10 futhi kufanele siphuzwe ngokushesha noma sishukunyiswe ngaphambi kokuphakelwa.
Amakhalori Aphelele Ngokukhonza: 204 Amafutha: 7 amagremu Ama-carbohydrate: 32 g Amaprotheni: 11 g Isodium: 102 mg I-Fiber: 7 amagremu
Isobho le-pasta
4 wezipuni amafutha e-olive ½ inkomishi yenyama ye-vegan eqoshiwe 1 inkomishi ka-anyanisi oqoshiwe ½ inkomishi eqoshiwe yesilimo esidliwayo esinamagatsha anamanzi 1 i-clove yegalikhi, egayiwe isipuni esingu-1 sikapelepele obomvu 1 isipuni sesage 4 izinkomishi zamakhowe isitoko 2 lbs (cishe izinkomishi ezingu-5) utamatisi oqotshiwe ethini 1 lb (cishe izinkomishi ezingu-2 ½ ) ubhontshisi omhlophe ophekiwe 10 oz (cishe iphakheji elingu-1) i-pasta
Shisisa amafutha epanini bese uthosa ubhekeni imizuzu emihlanu. Engeza u-anyanisi nesilimo esidliwayo esinamagatsha anamanzi, upheke kuze kube yilapho imifino ithambile. Engeza u-garlic, upelepele obomvu no-sage, upheke iminithi elingu-5.
Faka umhluzi, utamatisi nobhontshisi. Letha ngamathumba phezu kokushisa okuphezulu. Phula i-pasta ibe yizicucu ezincane, uwafake ebhodweni futhi unciphise ukushisa kube phakathi. Pheka ungamboziwe imizuzu eyi-10 noma kuze kube yilapho i-pasta isithambile. Qaphela: Leli sobho lingadliwa lihlanzekile.
Amakhalori Aphelele Ngokukhonza: 253 Amafutha: 7 amagremu Ama-carbohydrate: 39 g Amaprotheni: 10 g Isodium: 463 mg I-Fiber: 2 amagremu
Isobho lamakhowe nezaqathi (Izinsiza ezi-20)
Amafutha emifino amancane Iphawundi elingu-1 (cishe izinkomishi ezimbili) i-vegan goulash noma inyama egayiwe 2 izinkomishi zika-celery oqoshiwe 2 izinkomishi u-anyanisi oqoshiwe 2 izinkomishi eziqotshwe amakhowe amasha Igaloni elingu-3 (cishe izinkomishi eziyi-1) ¼ izinkomishi) zebhali eluhlaza
Shisisa amafutha, engeza inyama egayiwe, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi namakhowe, upheke imizuzu emi-3. Engeza ezinye izithako. Letha kumathumba, ikhava, bese ubila kuze kube yilapho ibhali lithambile, cishe imizuzu engama-45.
Amakhalori Aphelele Ngokudla: 105 Amafutha: 1 igremu Amacarbohydrate: 19 g Amaprotheni: 7 amagremu I-Sodium: 369 mg Ifayibha: 5 amagremu
Isobho lamazambane (Izinsiza ezi-20)
1 inkomishi yesilimo esidliwayo esinamagatsha anamanzi aqotshiwe inkomishi engu-1 u-anyanisi oqoshiwe ¾ inkomishi isanqante eqoshiwe 2 ama-clove kagalikhi ogayiwe Igaloni engu-1 (cishe izinkomishi eziyi-8) umhluzi wemifino Amakhilogremu angu-3 (cishe izinkomishi ezingu-7) ubhatata omusha, ehlutshiwe futhi edayiwe Isipuni esingu-1 sesinamoni inhlabathi 1 ithisipuni ye-ground nutmeg nuts i-ginger yomhlabathi 1 wezipuni we-maple isiraphu 2 inkomishi ye-tofu
Faka isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, isanqante, u-garlic epanini elikhulu elinamafutha amancane kuze kube yilapho imifino ithenda, cishe imizuzu emi-2. Engeza ezinye izithako, ubhatata nezinongo. Bilisa, umbozwe, kuze kube yilapho amazambane ethambile kakhulu, cishe imizuzu engama-45.
Beka isobho ku-blender noma iprosesa yokudla kuze kube bushelelezi. Buyela ekushiseni, engeza isiraphu ne-tofu, ugovuze futhi ususe ekushiseni.
Amakhalori Aphelele Ngokudla: 104 Amafutha: 1 igremu Amacarbohydrate: 21 g Amaprotheni: 2 amagremu I-Sodium: 250 mg Ifayibha: 3 amagremu
Ithanga isobho (Izinsiza ezi-12)
Ithanga linikeza le recipe ukubukeka nokunambitha "okukhilimu". 3 izinkomishi ithanga ethinini (azikho izithasiselo) noma isitshulu futhi pureed ithanga fresh 2 izinkomishi umhluzi wemifino 1 isipuni se-vegan imajarini 1 isipuni sikafulawa 1 isipuni sikashukela we-vegan onsundu 1 ithisipuni kapelepele omnyama ½ ithisipuni ye-lemon zest
Hlanganisa ithanga nezinongo ndawonye epanini eliphakathi nokushisa okuphansi, engeza umhluzi. Hlanganisa imajarini nofulawa ukwenza ukugqoka (thickener). Kancane kancane uthele isoso ethangeni, ugovuze kuze kube bushelelezi. Engeza ushukela, pepper kanye ne-zest. Govuza.
Amakhalori Aphelele Ngokukhonza: 39 Amafutha: 1 igremu Amacarbohydrate: 7 amagremu Amaprotheni: 1 igremu I-Sodium: 110 mg Ifayibha: 2 amagremu
Amabhanisi wethanga
Ithanga linefiber nezakhamzimba eziningi futhi lengeza ukuthungwa okuhle ezitsheni eziningi.
Amafutha emifino amancane 3 izinkomishi zikafulawa ongahlanzekile ½ ithisipuni yokubhaka i-baking powder 1 ithisipuni isinamoni 1 ithisipuni isinamoni 1 ithisipuni le-clove 1 ithisipuni ujinja 1 izinkomishi zikashukela 2 inkomishi kashukela onsundu ¾ inkomishi ibhotela noma ubhanana ocubuziwe ½ inkomishi i-tofu ethambile 1 izinkomishi zethanga ekheniwe ( akukho ushukela owengeziwe) noma ithanga elisha eliyisitshulu 2 inkomishi yomvini omisiwe ½ inkomishi yama-walnuts aqoshiwe (uyazikhethela)
Preheat oven ukuya kuma-degrees angu-350. Ungabhaka ama-rolls amabili amakhulu noma ama-24 amancane. Hlanganisa ufulawa, i-baking powder, i-soda nezinongo. Endishini yokuxuba, hlanganisa ushukela, ibhotela noma ubhanana kanye ne-tofu. Engeza ithanga uhlanganise kahle. Kancane kancane engeza ufulawa uhlanganise. Engeza omisiwe namantongomane.
Bhaka imizuzu engu-45 noma uze uqede, ake uphole ngaphambi kokukhipha ethreyini.
Ingqikithi Yamakhalori Ngokukhonza: 229 Amafutha: 7 amagremu Ama-carbohydrate: 40 g Amaprotheni: 2 amagremu I-Sodium: 65 mg Ifayibha: 1 igremu
amabhisikidi amathanga (Amakhekhe angama-48)
Lawa makhukhi ahlukile alungile noma nini, kodwa ikakhulukazi ekwindla. Amafutha emifino amancane 1 inkomishi ye-vegan imajarini 1 inkomishi kashukela 1 inkomishi ekheniwe noma ephekiwe ithanga 3 wezipuni ubhanana ocutshiwe 1 ithisipuni ye-vanilla ekhishwe 2 izinkomishi zikafulawa ongaxutshiwe 1 ithisipuni yokubhaka 1 ithisipuni isinamoni 1 ithisipuni ujinja ogayiwe ½ isipuni ½ isipuni sika-clove wezipuni ze-allspice ½ inkomishi eqoshiwe omisiwe ½ inkomishi amantongomane oqoshiwe
Preheat oven ukuya kuma-375 degrees. Gcoba ishidi lokubhaka ngamafutha. Endishini enkulu, hlanganisa imajarini noshukela. Faka ithanga, ubhanana ne-vanilla bese ugoqa.
Esitsheni esihlukile, hlanganisa ufulawa, i-baking powder nezinongo. Bafake engxube yethanga bese ugoqa. Engeza omisiwe namantongomane. Beka amakhukhi ebhodini lokubhaka. Bhaka amakhukhi imizuzu engu-15.
Qaphela: Ungawadli ngokweqile lawa makhukhi ngoba angase abe nzima. Zihambisana kahle netiye elishisayo noma elibandayo, ubisi nekhofi.
Amakhalori Aphelele Ngokudla: 80 Amafutha: 4 amagremu Ama-carbohydrate: 11 g Amaprotheni: 1 igremu I-Sodium: 48 mg I-Fiber: <1 igremu
i-dessert ewolintshi (1 ukukhonza)
Inhlanganisela yobisi, i-sherbet ne-ayisikhilimu ye-vegan iyidessert enokhilimu omuncu omangalisayo.
¾ inkomishi yobisi lwe-alimondi (noma ubisi lwesoya ne-1/4 ithisipuni i-almond extract) ½ inkomishi i-sherbet ewolintshi ¼ inkomishi ye-vegan i-vanilla ice cream 1 isipuni sokugxilisa iwolintshi ¼ inkomishi yama-tangerines ethini
Beka ubisi, i-sherbet, i-ayisikhilimu, futhi ugxilise ku-blender. Hlanganisa kuze kube yilapho kutholakala i-homogeneous mass. Yiqhwa, uhlobise ngama-tangerines.
Ingqikithi Yamakhalori Ngokukhonza: 296 Amafutha: 8 amagremu Ama-carbohydrate: 52 g Amaprotheni: 3 amagremu I-Sodium: 189 mg Ifayibha: 1 igremu
Isaladi yezithelo ne-avocado ne-salsa (Izinsiza ezi-6-8)
I-salsa 1 inkomishi ehlutshiwe yaqotshwa ukwatapheya ovuthiwe ½ inkomishi iyogathi yesoya engenalutho 3 wezipuni ijusi ye-apula ½ inkomishi kaphayinaphu ochotshoziwe noma amabhilikosi Hlanganisa zonke izithako, ufake esiqandisini. Isaladi inkomishi engu-1 kabhanana ocutshiwe 3 wezipuni umpe wepentshisi 1 inkomishi esikiwe umango ovuthiwe 1 inkomishi eqoshiwe ipapaya evuthiwe
Hlela izithelo zibe izingqimba, umango kanye nepapaya phezu kukabhanana. Phezulu nge-salsa ngaphambi kokuphakela.
Amakhalori Aphelele Ngokukhonza: 131 Amafutha: 4 amagremu Ama-carbohydrate: 24 amagremu Amaprotheni: 2 amagremu I-Sodium: 5 milligrams Ifayibha: 4 amagremu
i-sauce ebandayo yasezindaweni ezishisayo (Izinsiza ezi-3)
1/3 inkomishi yemango epholile ¼ inkomishi yama-strawberries eqoshiwe noma amapentshisi 2 wezipuni ubhanana ocutshiwe
Ngaphambi kokukhonza, hlanganisa zonke izithako bese ufaka esiqandisini.
Amakhalori Aphelele Ngokukhonza: 27 Amafutha: <1 igremu Ama-carbohydrate: 7 amagremu Amaprotheni: <1 igremu I-Sodium: 2 milligrams Ifayibha: 1 igremu
i-blueberry sauce
1 ½ izinkomishi amajikijolo aqandisiwe 2 wezipuni umoba noma isiraphu yerayisi 2 wezipuni ijusi ye-apula 2 wezipuni tofu ethambile
Hlanganisa zonke izithako ku-blender noma iprosesa yokudla. Faka efrijini ngaphambi kokuphakela.
Amakhalori Aphelele Ngokukhonza: 18 Amafutha: <1 igremu Amakhabhohayidrethi: 4 amagremu Amaprotheni: <1 igremu I-Sodium: 5 milligrams Fibre: <1 gram