Nkhani yabwino ndiyakuti chifukwa chakuchulukirachulukira kwa veganism, masitolo ayamba kubweretsa zinthu zambiri zokhala ndi bajeti zapanyumba pamsika. Kupanga chakudya chanu kuyambira pachiyambi kumakhala kosangalatsa osati kokha ndi zatsopano zophikira, komanso ndi thanzi labwino - soups okonzeka, sauces ndi nyama zolowa m'malo zimatha kukhala ndi mchere wambiri ndi shuga.
Tidafufuza komwe tingasungire zakudya zosiyanasiyana ndikupeza zosankha zabwino za vegan pa bajeti.
Mtedza ndi Mbewu
Yang'anani 100% yamafuta anu a mtedza. Chifukwa cha kuchulukirachulukira kwa mapuloteni apamwambawa, mafuta a mtedza amatha kukhala otsika mtengo. Koma kanizani chikhumbo chofuna kuwagula mochulukira - mafuta a mtedza amatha kukhala ovuta.
Mtedza wonse ukhoza kukhala wotsika mtengo pa magalamu 100 m'masitolo ogulitsa zakudya zamtundu uliwonse kuposa gawo lophika buledi, ngakhale pali mwayi woti mugule zambiri kuposa zomwe mukufunikira nthawi yomweyo. Mutha kuyimitsa mtedza (makamaka kuchotsera) kuti ukhale watsopano. Musaope kusintha mtedza wotchipa m'maphikidwe. Maamondi, mtedza, ndi cashews ndi zotsika mtengo kwambiri kuposa mtedza wa pecans, pistachio, ndi pine. Zotsika mtengo kwambiri ndi zosakaniza za mtedza wodulidwa.
Flaxseed yapansi ndi yabwino m'malo mwa dzira. Kugula mbewu zokonzedwa kale kumawononga ndalama zowirikiza kawiri pogaya nokha mu chopukusira khofi. Kuchepa pang'ono kungapangidwenso mumphero ya tsabola. Mtengo wa mphero ya tsabola ndi pafupifupi theka la chopukusira khofi chamagetsi. Koma chopukusira khofi chidzadzilipira mwachangu, chifukwa chimakhalanso chabwino pogaya zonunkhira.
Kudziphika tokha
Zogulitsa zomalizidwa pang'ono, ngakhale za vegan, zikadali zomwe zatha. Zomwe zimapangidwira zimadzazidwa ndi zosakaniza zachinsinsi kapena zimakhala ndi mchere wambiri ndi shuga. Zachidziwikire, zinthu zopangidwa mwaluso zitha kukhala zosavuta, ndipo mapaketi ena amalonjeza kupulumutsa kwakukulu, koma m'kupita kwanthawi amawononga ndalama zambiri kuposa zopanga kunyumba.
Zowona, mungafunike seti yaukadaulo. Kumiza blender ndi ndalama zopindulitsa, makamaka zomwe zimakhala ndi pulogalamu yaing'ono ya chakudya. Mutha kudutsa ndi blender yotsika mtengo, kapena kuwononga pang'ono ndikutsimikiza kuti mutha kugaya chilichonse.
Pogwiritsa ntchito blender, mutha kupanga mayonesi wa vegan kuchokera ku aquafaba magic fluid mumasekondi 10. Ingosakanizani madzi a nandolo zamzitini kapena zotsalira pophika ndi supuni zingapo za mafuta a masamba, mchere, viniga ndi mpiru. Aquafaba imapanganso ma meringues ndi mousses, imapangitsa makeke kukhala opepuka komanso imathandiza kumanga mtanda wa makeke.
Njira zopangira uchi zimatha kukhala zokwera mtengo, choncho ganizirani zosintha ndi shuga wofiirira mu maphikidwe. Palibe umboni wosonyeza kuti mtundu uliwonse wa shuga ndi wabwino (kapena woipa) pa thanzi lathu kuposa ena, kotero musagwere chifukwa cha matsenga otchedwa "achilengedwe" a shuga.
Kugula zakudya
Ngati mutha kupita ku sitolo yaku Asia, ndiye kuti awa ndi malo abwino oti musungire ndalama zanu zomwe zingakupulumutseni nthawi ndi nthawi. Kuwononga pang'ono sabata iliyonse pa zokometsera, sosi, ndi pasitala kukupatsani mwayi wanthawi yomweyo wodziwa maphikidwe osatha komanso osavuta a vegan. Miso, msuzi wa soya, viniga wa mpunga, tahini, bowa wouma, tamarind seaweed ndi msuzi wa chili ziwonjezera kununkhira kumoyo wanu ndipo zimawononga ndalama zochepa poyerekeza ndi m'sitolo. Mukhozanso kusakaniza zokometsera zanu kuti mupewe chiyeso chogwiritsa ntchito sauces.
M'masitolo oterowo, mitundu yosiyanasiyana yamitundu yosiyanasiyana ya mpunga wozungulira komanso wautali wa tirigu, chimanga, nyemba, Zakudyazi ndi ufa sizokwera mtengo kwambiri kuposa mtundu womwewo wa zinthu zomwe zili m'sitolo. Wowuma wa mbatata, ufa wa chimanga ndi chinangwa chomwe chimagwiritsidwa ntchito m'malo mwa dzira ndizotsika mtengo m'magulitsi aku Asia.
Mukhozanso kupeza mafuta a kokonati otsika mtengo apa. Mafuta a kokonati oyengedwa ndi otsika mtengo (ndipo amakhala ndi kukoma kocheperako) kuposa mafuta a kokonati osayengedwa. Koma ziyenera kudziwidwa kuti mafuta a kokonati ndi oyenera kuphika pophika mukafuna mafuta olimba. Mukhozanso mwachangu kusakaniza kwa bajeti ya azitona, rapeseed kapena mafuta ena aliwonse a masamba.
Komanso m'sitolo yaku Asia mutha kugula zinthu zosangalatsa za vegan. Jackfruit wam'zitini ndi wabwino kukulunga mu mkate wosabala / pita kapena kudzaza jekete yophika mbatata. Mitundu ya tofu ndi yodabwitsa (onetsetsani kuti palibe msuzi wa nsomba mumtsuko wa marinated). Ngati mukufuna kusunga ndalama, gulani tofu yopanda chotupitsa ndikuyendetsa nokha. Silky tofu ndi yoyenera kukwapula mu mousses ngakhale makeke, pamene tofu yolimba ndi yabwino kusonkhezera.
Gluten wokazinga watirigu wotchedwa seitan amatha kuphatikizidwa bwino ndi Zakudyazi kapena kugwiritsidwa ntchito ngati mphodza, chili kapena chipwirikiti, komanso amakhala ndi mapuloteni ambiri.
Njira zopangira mkaka
Zomwe muyenera kuyikamo ndi mkaka wopangidwa ndi mbewu, ngakhale kupeza womwe mumakonda ndikugwira ntchito bwino ndi tiyi, khofi, chimanga cham'mawa kapena muesli kungakhale kovuta. Nthawi zonse sankhani mkaka wopangidwa ndi kashiamu wopangidwa ndi zomera ndipo tcherani khutu ku wowonjezerawo.
Mitengo ya yoghurt yopanda mkaka ingakhale yochititsa chidwi, koma yogati ya soya nthawi zambiri imakhala yotsika mtengo m'masitolo akuluakulu. Ngati simuli wokonda yogurt ya soya, mukhoza kuyesa kupanga nokha. Tengani mkaka wanu wokonda kubzala ndikuwonjezera zoyambira. Pambuyo paziwonongeko zoyambazi, mudzatha kugwiritsa ntchito yogati yanu yamoyo pagulu lililonse latsopano. Koma muyenera kuwononga nthawi ndi zogulitsa mpaka mutasintha maphikidwewo momwe mukufunira.
Mkaka wa kokonati umasiyanasiyana pamtengo ndi ubwino wake, ndi zinthu zina zomwe zimakhala ndi kokonati yochepa modabwitsa. Mtengo nawonso si chizindikiro cha khalidwe. Yang'anani kuchuluka kwa kokonati muzolemba musanagule. Chida cha kokonati kirimu chingagwiritsidwe ntchito m'malo mwa mkaka wa kokonati m'maphikidwe posungunula pang'ono panthawi m'madzi otentha. Mkaka wotsalira wa kokonati ukhoza kuzizira chifukwa umawonongeka mofulumira kwambiri mufiriji.
Tsiku lililonse pali mitundu yambiri ya tchizi za vegan. Koma ngati mukufuna wolemera, cheesy kukoma, kugula zouma zakudya yisiti. Sakanizani ndi zinyenyeswazi za buledi kuti mupange zokometsera, tchizi, kapena kuwonjezera ku sauces, masamba, ndi supu. Kukoma kwake kumakhala kokongola kwambiri ndipo yisiti imatha kulimbikitsidwa ndi vitamini B12.
Nyemba ndi mphodza
Nyemba ndi mphodza ndi abwenzi apamtima a vegan, zomwe zimapatsa mapuloteni otsika mtengo komanso okhutiritsa. Nyemba zouma ndi zamzitini sizisiyana kwambiri pamtengo m'masitolo akuluakulu. Nyemba zouma ndizosavuta kunyamula kunyumba, ndipo nyemba zosaphika kapena nandolo zimafika kukula kuwirikiza kawiri zikaphikidwa, kotero phukusi la magalamu 500 limapereka chofanana ndi zitini zinayi. Ichi ndi theka la mtengo wa zakudya zamzitini zotsika mtengo kwambiri. Ngati mukuzigula kuti zikhale zosavuta, yesani kungowiritsa nyemba zambiri ndikuzizizira. Zikazizira, zimaphika mofulumira kwambiri.
Chakudya cham'zitini chimakhala ndi mitengo yosiyana siyana, choncho kugula m'matumba akuluakulu (phwetekere, masamba, nyemba) zikamagulitsidwa ndi njira yabwino kwambiri yopulumutsira ndalama, chifukwa zimasungidwa kwa nthawi yaitali ndipo nthawi zonse zimakhala zothandiza. .
Zipatso ndi ndiwo zamasamba
Kudya zipatso ndi ndiwo zamasamba zambiri ziyenera kukhala gawo lazakudya zanu zatsiku ndi tsiku. Zogulitsa zina ndizabwino kugula pamsika kapena m'masitolo amasamba. Chifukwa chake, masamba, mapeyala, malalanje ndi zipatso zanyengo nthawi zambiri zimakhala zotsika mtengo pamsika.
Kuchepetsa zinyalala ndiyo njira yabwino kwambiri yowonjezerera mtengo wa zokolola zatsopano. Muziundana ginger, zitsamba, pesto, chili ndipo mutha kuzigwiritsa ntchito mukafuna. Mutha kupanga mtanda waukulu wa supu pogwiritsa ntchito zotsalira zosiyanasiyana ndikuziundana. Mwanjira imeneyi mumasunga masamba omwe samaundana bwino paokha. Ngati muli ndi firiji yaing'ono, mungafunike kugula nthawi zambiri komanso pang'ono.