· Uma "weqiniso", i-vegan eqinile, kufanelekile ukuhlela ukudla kwakho. Kubandakanya nezidingo zakho zamaphrotheni. Bala ikhalori yakho yokudla ukuze ungehli isisindo ungalindele.
· I-vegan eqinile ayidli inyama kuphela, inhlanzi, izinkukhu nezilwane zasolwandle, kodwa futhi yenqaba imikhiqizo yezilwane efana nobisi, uju, amaqanda. Futhi, gwema ushizi owenziwe nge-rennet yezilwane (ephuma eziswini zezilwane ezincelisayo) ekudleni kwakho. Ama-dessert, afana ne-sweet jelly, avame ukwenziwa kusetshenziswa i-gelatin yemvelo, okuyinto, yebo, engathathwa engadini. Izithasiselo eziningi zokudla ezinenkomba yezinhlamvu (E) nazo ziyimikhiqizo yokuhlatshwa kwezidalwa eziphilayo, isibonelo, umbala obomvu wokudla u-E120 (i-cochineal, yenziwe ngezimbungulu ezikhethekile). Ngaphezu kwalokho, imikhiqizo eminingi ebhalwe ngokuthi imifino (hhayi i-vegan) yenziwa ngamaqanda nobisi - funda ilebula ngokucophelela.
Indlela yokuthenga imikhiqizo? Uma uyi-vegan eqalayo, amathiphu alandelayo azosiza kakhulu:
- Hlola ukwakheka kwakho konke ukudla okusebenzisa ekuphekeni - ikakhulukazi uma usebenzisa ama-bouillon cubes, amasoso, ukudla okusemathinini kwe-whey, i-casein ne-lactose. Yonke le yimikhiqizo yobisi, futhi ingabangela ukungezwani komzimba.
- Khumbula ukuthi amawayini amaningi nobhiya kwenziwa kusetshenziswa imikhiqizo yezilwane, lezi akuzona iziphuzo ze-vegan njalo!
- Izinkwa eziningi namabhisikidi aqukethe ibhotela, amanye aqukethe ubisi.
- Abakhiqizi bavame ukufaka i-gelatin yezilwane kuma-dessert nama-puddings, kodwa ungathola ama-dessert ngokungezwa kwe-agar ne-veg gel - enziwe nge-algae (okungcono kakhulu).
- I-Tofu neminye imikhiqizo yesoya ithatha indawo yophudingi owenziwe ngobisi nobisi. Kuyasiza ukudla ubisi lwesoya olunothiswe ngamavithamini (kuhlanganise ne-B12).
Ukuthatha amavithamini
Ukudla kwe-vegan kucebile kakhulu ku-fiber enempilo, uvithamini C kanye ne-folate (siyabonga izithelo nemifino!), Kodwa ngezinye izikhathi ampofu kwamanye amavithamini namaminerali. Kubaluleke kakhulu ukufaka i-vitamin B12, engatholakali ekudleni kwezitshalo.
Kunezinketho ezimbili: okuqiniswe ngamavithamini, okuhlanganisa i-B12, okusanhlamvu kwasekuseni kanye/noma ubisi lwesoya oluqiniswe nge-B12, noma ukuthatha isithasiselo somuthi nge-Methylcobalamin (leli igama lesayensi likavithamini B12). Ukudla okunconyiwe kwe-B12 yi-10 mcg (micrograms) kuphela ngosuku. Thatha leli philisi noma udle ukudla okuqiniswe nge-vitamin B12 nsuku zonke, hhayi ngezikhathi ezithile.
I-B12 ibalulekile ngoba ibandakanyeka ku-hematopoiesis (ithinta i-hemoglobin), kanye nokusebenza kahle kwesimiso sezinzwa. Abadla inyama bayidla nesibindi senkomo, isikhuphasha seqanda, futhi ngemithamo emincane kakhulu itholakala obisini noshizi.
Enye i-vitamin ebalulekile yezilwane ezidliwayo D. Izakhamuzi zezifunda ezinelanga zithola elangeni, kodwa ungasebenzisa imikhiqizo yesoya noma ubisi lwesoya oluqiniswe ngale vithamini. Lokhu kubaluleke kakhulu ebusika lapho kunelanga elincane. Udinga futhi ukuthatha 10 mcg.
Sikhona yini isidlo sasekuseni?
Ukudla kwasekuseni "kuyisiqalo sosuku", futhi, njengoba wonke umuntu azi, akufanele ukweqe. Ibhulakufesi “elidlule” elishodayo lisho ukuthi ushukela wegazi lakho ugijima ku-"roller coaster" - uzogxuma usuku lonke, futhi uma ungenayo i-iron, khona-ke kungenzeka ukuthi ushukela "ongalingani" uhlale ukucindezela ukuthi udle ngesikhathi sokudla. usuku hhayi ukudla okunempilo: iziphuzo ezinoshukela ezinoshukela, ukudla okulula, njll. Eqinisweni, ngisho noma ulahlekelwa isisindo kakhulu, ukudla kwasekuseni akufanele kunganakwa!
Kuyini ngempela ukudla kwasekuseni? Isibonelo, ama-pancake okusanhlamvu, izithelo ze-smoothies (engeza ukhukhunathi kanye nemango puree ukuze uthole ukudla okunomsoco).
Inketho emnandi futhi enomsoco kakhulu: hlanganisa i-oatmeal nekakhukhunathi noma iyogathi ye-soy. Vele ucwilise ukudla kwakho okujwayelekile kwe-oatmeal ubusuku bonke, bese uxuba ekuseni ne-vegan iyogathi noma ukhilimu kakhukhunathi, engeza u-1-2 tbsp. imbewu ye-chia noma i-flaxseed yomhlabathi, kanye isiraphu ye-stevia noma isiraphu ye-maple, izithelo ezintsha. Ungakwazi futhi ukufafaza amantongomane, wengeze isinamoni, i-vanilla ... Kumnandi futhi kunempilo!
Ungakhohlwa ukuthi izingcezu zezithelo azihlobisi nje i-oatmeal ngesidlo sasekuseni, kodwa futhi zenza kube namavithamini acebile.
Ama-smoothies amaprotheni ayimfashini futhi enempilo. Ngezinye izikhathi zivumele ukudla kwasekuseni “okunoketshezi” olunjalo. Ngaphezu kwalokho, "ingakhokhiswa" ngamaprotheni amancane, amavithamini namaminerali awusizo kunasephalishi.
I-Quinoa iwukudla okusanhlamvu okunempilo kakhulu futhi okugayeka kalula, kulungele ukudla kwasekuseni. Yiqiniso, ungayihlobisa ngezithelo, isiraphu ye-sweetener, engeza isinamoni, i-vanilla, i-sprig ye-mint entsha - ngokuvamile, thuthukisa iphalishi "elingenalutho" ekunambithekeni kwakho ukuze lingabi yisicefe.
ukudla okulula
Abantu abaningi bathola ama-kilojoule anele ngokudla ukudla kwe-vegan okumnandi, okunomsoco izikhathi eziningana ngosuku. Endabeni yabasubathi be-vegan, inani lokudla lingafika ku-14 ngosuku. Into esemqoka ukuthi ungadli nje ukudla okumnandi, kodwa okunempilo ngempela. Khumbula umthetho wokuthi izazi zokudla azikhathali ukuphinda: "Okungenani ama-5 ama-servings ezithelo nemifino emisha ngosuku!". Nsuku zonke.
Yini ukudla? Ngokwesibonelo, soy iyogathi izithelo. Noma ibha yeprotheyini eyenziwe ekhaya. Noma i-granola eyenziwe ekhaya.
Yini engashintsha ibhotela? Amafutha kakhukhunathi, amafutha e-avocado, i-nut (kuhlanganise, yebo, ibhotela le-peanut), kanye (nokudala!) Imifino egayiwe futhi, yebo, ikhwalithi enhle ye-vegan isakaza (i-vegan margarine) izokwenza.
Yini isidlo sasemini?
Ukudla kwe-vegan kuphansi kakhulu emafutheni agcwele angenampilo (agcwele), kodwa aphansi nge-omega-3s enempilo enempilo, eyaziwa nangokuthi i-EPA ne-DHA. Kodwa ngokuphambene nenganekwane, awatholakali emafutheni ezinhlanzi kuphela! Vele udle amantongomane njalo (kungcono ukuwacwilisa ngaphambili), imbewu ehlukahlukene namafutha embewu, ikakhulukazi, uwoyela we-walnut, uwoyela we-linseed, i-hemp namafutha e-rapeseed awusizo kakhulu.
Futhi idla izimila zasolwandle (sushi nori), yenza inhlanganisela emnandi nelayisi. Akudingekile ukwenza ama-sushi rolls, ungawadla njengokuluma noma ukugoqa irayisi elishisayo ngokhula lwasolwandle omisiwe ngakwesokudla "usohambeni": ifomethi ekhethekile ye-sushi nori enosayizi wesundu ilungele lokhu. Eqinisweni, amaJapane ekuphileni kwansuku zonke avame ukudla i-sushi "esheshayo" nelayisi.
Kwasemini, kufanele ukhethe izitsha ezinokuqukethwe okwanele kwama-carbohydrates, isibonelo, i-pasta egcwele okusanhlamvu nokusanhlamvu (kuhlanganise ne-quinoa, ewusizo kakhulu), okusanhlamvu. Kodwa ungaziphiki ukuphatha okunempilo, njengamantongomane, imbewu, amahlumela. Inhloso yesidlo sasemini ukukhuphula kancane kancane nokugcina amazinga ajwayelekile kashukela egazini isikhathi eside, ngakho-ke kufanelekile ukuyeka ukudla okunenkomba ephezulu ye-glycemic, njengesinkwa esimhlophe namaswidi.
Isidlo sasemini
Abantu abaningi bajwayele ukudla okulula phakathi kwesidlo sasemini nesakusihlwa. Njengomuntu oyi-vegan osaqalayo, akumele uyeke lo mkhuba, vele ukhethe ukudla okunempilo. Isibonelo, yidla ingxube yezithelo ezomisiwe ezinamantongomane noma imbewu engenasawoti - futhi uzojabulisa ukunambitheka kwakho futhi uthulise izinzwa zakho (kuhle kakhulu ukuhlafuna okuthile!), Futhi ulayishe umzimba wakho ngamaprotheni. Noma inketho ehlulekayo - ama-smoothies ane-soy noma ubisi lwekakhukhunathi.
Dinner
Isidlo sakusihlwa se-Vegan akudingeki sibe ne-ascetic ngokuqinile. Njengomthetho ojwayelekile, isidlo sakusihlwa kufanele sibe imifino enemibala ehhafu kanye ne-legumes eyingxenye noma i-tofu. Ungakwazi ukwengeza - ukunambitheka kanye nenzuzo - imvubelo enomsoco ekhishwe: akuyona nje impilo enempilo futhi enomsoco, kodwa futhi icebile ku-vitamin B12. Ungakwazi futhi ukufafaza isidlo esishisayo nge-flaxseed echotshoziwe (okujwayelekile yizipuni eziyi-1-2 ngosuku), noma ugcwalise nge-linseed, i-rapeseed noma amafutha e-hemp, noma amafutha e-walnut.
Ngakho-ke, impumelelo ye-novice vegan ilele ekutholeni inani lemikhuba ewusizo:
Thenga ukudla futhi ungadli ngokuxhamazela "okufunayo", kodwa ngamabomu. Kancane kancane, umzimba ngokwawo uzoqala "ukucela" kuphela ukudla okunempilo, okugayeka kalula nokunomsoco;
Bala – okungenani cishe – amakhalori. Phakathi neviki, uzokwazi ukuthi udinga nini “ukungena” kumakhalori, nokuthi sekwanele nini. Akudingekile ukubala yonke into "ngamagremu";
Ungakweqi ukudla kwasekuseni. Yidla ukudla kwasekuseni okunomsoco, kodwa hhayi okunamafutha futhi akunzima, kodwa amavithamini, amaprotheni kanye ne-fiber;
Ukuphuza hhayi "kumakhemikhali", kodwa ekudleni okunempilo, isibonelo, izithelo ezintsha noma ingxube yamantongomane nembewu;
Yidla amavithamini afanele, okuhlanganisa i-B12 no-D nsuku zonke. Ngokuhamba kwesikhathi, lokhu kuyisihluthulelo sempilo yakho kanye nempumelelo njenge-vegan eqinile, "yeqiniso";
Pheka okuningi futhi uthenge ukudla okulungiselelwe kancane.
· ukuba nemicabango ukuze ungapheki futhi udle into efanayo ngesikhathi sasekuseni nokunye ukudla. Ukudala ekhishini kuzoba isikhathi sokuzilibazisa esilula nesijabulisayo kanye nogqozi kuwe nomndeni wonke!
Uma ulandela lawa macebiso alula, ukushintshela kwakho ku-veganism kuzohamba kahle nangenjabulo. Uzonikeza umqondo wamahhala emcabangweni wakho, ukhokhise umzimba wakho ngezinto eziwusizo, uzijabulise wena nabathandekayo bakho ngezitsha ezingavamile nezihlwabusayo kakhulu, futhi ngokujwayelekile uzozizwa umnandi!