Isigqi sesimanje sokuphila asishiyi njalo isikhathi esiningi sokupheka. Futhi ngezinye izikhathi ... futhi ayishiyi nhlobo! Uma "udinga ukuhamba ngokuphuthumayo", kuphela ukudla okulungiselelwe kusengaphambili okuzokusindisa - "i-snack". Yini ongahamba nayo emgwaqeni, ukuya emsebenzini, ohambweni? Ngemuva kwakho konke, akudingekile nakancane ukuthi uzokwazi ukuthola ukudla okusha, kwemifino noma i-vegan. Yebo, uzilungiselele ngisho nangothando, usesimweni esibusisekile somqondo! Isixazululo silula - thatha okuthile nawe. Yini futhi?! Kulo mbuzo, silungiselele izimpendulo eziningi ezingajwayelekile (hhayi njenge "protein bar...")! Iyashesha, imifino, futhi inempilo: "Amasangweji e-apula anebhotela lamantongomane." Susa umongo kuma-apula, usike ama-apula abe amasongo, uhlele ngamabili, usakaze womabili ama-halves ngebhotela le-nut obukhulu, phinda. Konke! Ungayipakisha ebhokisini lesitsha sepulasitiki futhi uhambe nayo. Ngokungafani namasemishi ajwayelekile, amasangweji e-apula ngeke adilike futhi ngeke abhidlize, futhi awusizo kangakanani! Uma ukudla okulula kulungiselelwe ingane, usengakwazi ukugoqa "isangweji" ngayinye ekugoqweni kwepulasitiki (ukuze ungagcotshwa ngebhotela le-nut). I-granola nge-yogurt. "Shaja" isitsha sepulasitiki esisodwa nge-granola esenziwe ngomumo (noma uthathe i-muesli esenziwe ngomumo engadingi ukubiliswa) nezithelo ezomisiwe - ushiye isigamu singenalutho! – bese ubeka ithisipuni lapho (ukuze lizohlala lihlanzekile). Thela isitsha sesibili esincane nge-yogurt: mhlawumbe imvelo futhi ngaphandle koshukela. Sihamba nathi. Lapho isisu sakho siduma, mane uhlanganise izithako ngokuthela iyogathi phezu kwegranola esitsheni esikhulu. O, ungakhohlwa ukukhipha isipuni ku-granola kuqala!) Ikhukhamba "ama-crackers" noshizi. Kukhona abantu abaningi abadla imifino e-US, umqondo wokudla okunempilo nokuziphatha uthandwa kakhulu lapha, futhi abantu baseMelika bahlala beza nezindlela zokupheka ezintsha ze-vegan, okuhlanganisa "okusheshayo" nezinguqulo ezinempilo zokudla ngokuvamile okungenampilo. Kwesinye isikhathi kuphenduka imicabango engapheli mayelana "nama-vegan burgers" (awahlali emnandi futhi ngokuvamile athatha isikhathi eside ukuwapheka), kodwa muva nje ngihlole lo mbono olandelayo kuwebhusayithi yase-US: shintsha ama-crackers nge ... izinkomishi zekhukhamba, bese ngibeka izingcezu ushizi omnandi phezulu (isibonelo, i-vegan suluguni)! Ukushintshwa okufanelekile kwama-crackers avamile asakazwa ngoshizi ocutshunguliwe - leyo nhlanganisela edabukisayo kafulawa omhlophe namafutha adluliswayo. Futhi ungahlukani nabanjalo, kanye nabajwayelekile.
Ama-apula chips. Mhlawumbe, abaningi benu bayazi le recipe "kagogo" kusukela ebuntwaneni: ama-apula omisiwe kuhhavini! Zigcina kahle kakhulu futhi (uma izinga lokushisa belincane futhi inqubo yokomisa ithatha isikhathi eside) igcina izakhiwo zayo ezizuzisayo. Khona-ke ungawadla kanjalo lawa “ma-chips”, wenze i-compote ngawo, uwagoqe abe ama-smoothies, iyogathi no-ayisikhilimu, uhlobise ngawo amakhekhe… Kodwa ngeke wazi ukuthi yini enye! Amathiphu angu-3 azokwenza iresiphi ye-"gogo" ye-snack ye-vegan iphelele: 1) susa ama-apula ama-cores kusengaphambili - ukuwakhetha kamuva kumarekhodi omisiwe ngeke kube mnandi; 2) ngaphambi kokubhaka, ufafaze ama-apula aqoshiwe nge-sinamoni powder (ungengeza futhi ingcosana ye-nutmeg yomhlabathi, futhi, ukunambitha, i-cardamom eluhlaza egayiwe kahle kakhulu!), Futhi 3) ungawomi kakhulu, ama-apula kufanele abe njenge " omisiwe”. Ngenxa yalokho, sithola ukudla okulula okungaboli, okulula kakhulu. Ngisho emgwaqeni, ngisho emsebenzini, ngisho nasebhanoyini. Enye indlela enempilo nenekhalori ephansi kune-popcorn. "Sushi yasekhaya". Ukwenza i-sushi yangempela, njengoba cishe uyazi, kuthatha isikhathi, izithako ezikhethekile nelayisi elikhethekile, inqwaba yamapuleti ahlukene, umata wokugoqa, ummese obukhali kakhulu futhi unkulunkulu uyazi ukuthi yini enye. Lokhu kukude “nokudla okusheshayo”! Kodwa ngisho namaJapane ngokwawo ngezinye izikhathi enza iresiphi ibe lula - ukusonta amasemishi amancane anezimila zasolwandle omisiwe ezandleni zabo, futhi afake isinongo ngokugcwaliswa kwemifino ehlukahlukene. Futhi kuthiwani uma ... ngisho nelayisi liqedwa?! Phela, njengoba wazi, irayisi akulula kakhulu ukuhamba nawe - libanda futhi lome kancane, lilahlekelwa ukukhanga kwalo ... Mhlawumbe singakwazi ukwenza ngaphandle kwalo! Gcina amapuleti enziwe ngomumo we-seaweed (sushi-nori) yefomethi encane, usayizi wesundu: kunezinhlobonhlobo ezinosawoti nezilula, ezinamafutha e-sesame futhi (kancane kancane) ngaphandle. Beka ukugcwaliswa esitsheni sepulasitiki okwamanje: kungaba ukhukhamba esikwe zibe izinti (njengamafrimu aseFrance), izingcezu zikakwatapheya, izingcezu ezincane zikashizi, i-hummus (embizeni ehlukile; ngendlela, i-hummus ithengiswa ezitolo zokudla zezempilo futhi ngomumo). I-snack enjalo inambitheka kakhulu futhi inempilo kunebha kashokoledi okunzima ukuyigaya noma ama-crackers "afakwe okongeziwe" anezilondolozi! Phela, kukhona ngisho ne-sushi nori emnandi yama-gourmets! Ngaphezu kwamantongomane omisiwe noma athosiwe, okunzima ukuphikisana nanoma yikuphi okunye ukudla okulula, ungase futhi uhambe nezingcezu zezithelo eziphelelwe amanzi emzimbeni (nemifino!) - ama-chips ezithelo nemifino, manje asethengiswa ezitolo ezinkulu eziningi kanye nezitolo zokudla zemifino. "Ama-chips" anjalo ngokuvamile awashibhile, kodwa amnandi kakhulu, futhi kulula kakhulu ukuhamba nawe. Ungawadla kalula, futhi uphuze ama-smoothies noma ijusi, itiye, amanzi amaminerali. Unyaka nonyaka, i-assortment yama-chips e-vegan anempilo ezitolo zasekhaya iyakhula. Isixazululo esijabulisayo senkinga yokudla okulula - "izintuthwane zikhasa kulogi": Sakaza ama-celery pods anqunywe abe izinti ezimfushane ngebhotela lamantongomane, ufafaze ama-raisin omisiwe phezulu. Ukudla okunjalo okuhlekisayo kuhle ikakhulukazi ezinganeni. I-Guacamole nesinkwa sokusanhlamvu. Uma udinga "ukushaja kabusha" ngamakhalori awusizo ngendlela yabantu abadala - isibonelo, ngemuva kokuzivocavoca ejimini noma e-yoga, khona-ke lokhu kuyindlela ephephile: i-guacamole + isinkwa sokusanhlamvu (noma isinkwa esibomvu). Ngesinkwa, kubonakala sengathi, yonke into icacile - udinga nje ukuhamba nayo, noma uthole ukuthi ungathenga kuphi isinkwa esisha sokusanhlamvu, isinkwa, ama-chips, nokudla okulula kwe-bran. Kodwa nokho, esikhundleni sesinkwa, usengasebenzisa ama-tortilla ommbila wemvelo waseMexico (angenawo ama-preservatives, ngosawoti nje). Kodwa nge-guacamole, eqinisweni, yonke into ilula: kusengaphambili ekhaya, ilungiswa ngemizuzu emi-5. Thatha ukwatapheya ongu-1 (susa umgodi), u-anyanisi oqotshiwe ogcwele isandla, i-clove yegalikhi engu-1 (kuzoba nephunga kamuva ... ngakho-ke kube ngokokunambitheka kwakho), i-parsley noma i-cilantro egcwele isandla, bese ukhama ijusi ye-lime eyodwa lapho - hlanganisa konke ku-paste ku-blender bese upakisha esitsheni sepulasitiki esivaliwe. Kuyanelisa, kuyasiza, kuyashesha! Kuthiwani uma ufuna okuthile okukhethekile kwe-dessert? Zama ukuhamba nawe endleleni ... amagilebhisi afriziwe angenambewu ku-thermos encane. Zingadliwa ngokuqondile njenge-dessert, noma zithelwe emanzini, ijusi. Kumnandi kakhulu! Okunye okuhlanganisayo ukuthi, ngokungafani, ngokwesibonelo, ama-cherry eqandisiwe, ama-currants, ama-strawberries noma ama-blueberries, amagilebhisi afriziwe awashwabanisi futhi awasakazeki, asongela ukungcolisa izandla, ubuso, izingubo, amaphepha omsebenzi nakho konke okuzungezile! Enye inketho ye-dessert: hlanganisa futhi ugaye izinsuku (pitted) namakhiwane omisiwe ku-blender, yenza "imigoqo", ufafaze ama-flakes kakhukhunathi, ubeke esitsheni sepulasitiki (usengakwazi ukukupholisa konke efrijini imizuzu engu-20). Kuyashesha, kunomsoco, futhi kumnandi ngendlela emangalisayo! Qaphela: le recipe iqukethe inombolo yerekhodi yamakholori, ngakho-ke uma ulahlekelwa isisindo, ayikulungele kakhulu. Noma gcina ibha likashokoledi we-vegan ongahluziwe, kanye nesikhwama sobisi lwe-soy (notshani) - ukunikezwa kwamandla kanye ne-dessert emnandi. Okokugcina, ijusi esanda kukhanywa ihlale iwusizo futhi yonke indawo. Futhi nakuba ijusi elisha lilahlekelwa kancane kancane izakhiwo zalo ezizuzisayo, ngisho nangemva kokuma isigamu sosuku lisemnandi kakhulu futhi linempilo kunejusi "esikhwameni" kanye "nojusi" ovela embizeni, ingasaphathwa yonke inhlobo "ye-nectar" ne-carbonated. iziphuzo! Ziningi izindlela zokupheka zamajusi ahlukene kanye nama-smoothie ... 1 izinkomishi zamanzi, iqhwa (ukunambitha) – xuba ku-blender, uthele kumxube wengilazi yezemidlalo noma ku-thermos yokuvakasha, hamba nawo ... Inkokhelo yamavithamini, ukunambitheka kanye nomoya omuhle iqinisekisiwe!