Yambani ndi zoyambira
Masiku ano, pali zakudya zambiri zodabwitsa m'masitolo, m'malo mwa zinthu zanyama monga tchizi, ayisikilimu, mkaka ngakhale nyama. Chakudya chokonzedwa bwinochi chingayambitse vuto la kugaya chakudya ngati simunazolowere kale zakudya zotere. Zakudya zambiri zimakhala ndi ma fillers osiyanasiyana ndi ma stabilizer omwe ndi ovuta kugaya. M'malo modya zakudya zophikidwa ndi vegan, yambani ndi zoyambira zazakudya zochokera ku mbewu -zakudya zonse. Idyani masamba ambiri, masamba, zipatso, mbewu zomwe zimagayidwa mosavuta (monga quinoa, buckwheat, oats, mpunga). Ngati mumakonda mapuloteni a vegan, sankhani omwe alibe zowonjezera, shuga, ndi gluten.
Idyani nyemba zamasamba mosamala
Mbeu monga nandolo, mphodza, nandolo, ndi nyemba ndi zabwino kwambiri pakudya kwa anthu, komabe, m'mimba mwanu zimakhala zovuta mukangoyamba kuzidya. Zilowerereni nyemba musanaganize zowiritsa. Poyamba, ndi bwino kugwiritsa ntchito mbale zoyera za nyemba, monga hummus, soups creams, meatballs. Izi zingathandize thupi lanu kuti lizolowere kudya zakudya zofanana.
Idyani masamba ambiri
Zobiriwira zimathandiza kuyeretsa thupi mofatsa ndikuthandizira kuthetsa kutupa. Green smoothies ndi njira yokoma komanso yosavuta yopezera zambiri kuchokera ku zakudya zanu. Koma musatumize blender chilichonse chomwe chimakusangalatsani. M'malo mwake, yambani ndi zosakaniza zitatu zobiriwira, monga nkhaka + parsley + udzu winawake kapena nkhaka + katsabola + kiwi. Ngakhale thupi lanu lizolowera kuchuluka kwa masamba obiriwira, ndibwino kuti musawonjezere nthochi kapena zipatso zotsekemera ku ma cocktails.
kuphika masamba
Chimanga, kaloti, broccoli, kolifulawa, ndi ndiwo zamasamba zimatha kudyedwa zosaphika, koma zimakhala zovuta kuti thupi ligayike. Kuphika kungapangitse kuti njirayi ikhale yosavuta. Kuti musunge zakudya zomanga thupi, tenthetsani kapena kuphika ndiwo zamasamba m'malo moziwiritsa kapena kuzikazinga.
Ganizirani ma Enzymes
Ma enzymes am'mimba ndi otetezeka omwe amathandiza kuti chakudya chigayidwe mosavuta. Poyamba, zowonjezera izi zitha kukuthandizani, zimakonzekeretsa thupi ndikukudziwitsani bwino za veganism. Gulani ma enzyme omwe sanayesedwe pa nyama. Mukhozanso kudya chinanazi, papaya, miso paste, ndi zakudya zina zomwe zimapangitsa kuti m'mimba mugwire ntchito mosavuta komanso zimapangitsa kuti mapuloteni ndi mafuta azigaya mosavuta.
Sankhani mtedza waiwisi
Mtedza umagayika kwambiri ngati sunaphikidwe, chifukwa umakhalabe ndi michere yomwe imathandiza kugaya chakudya. Amakhalanso ndi mafuta ochepa, mchere ndi asidi. Samalani ndi mtedza, chifukwa ukhoza kukhala wankhungu kusiyana ndi mtedza wina. Ndi kuti atsogolere ndondomeko chimbudzi, zilowerere mtedza kwa maola osachepera 4 asanadye.
Idyani masamba a mizu
Mbatata, mbatata zokhazikika, beets, anyezi, kaloti zili ndi michere yambiri. Mizu yamasamba imakhala ndi madzi ambiri komanso ulusi wosungunuka, womwe umathandizira kuti matumbo aziyenda bwino komanso kuthana ndi mavuto monga kudzimbidwa. Amakhalanso ndi magnesium ndi potaziyamu wambiri, zomwe zimathandiza kupewa kutupa. Pezani kudzoza ndi maphikidwe okhala ndi masamba amasamba ndipo onetsetsani kuti mwawaphatikiza muzakudya zanu!
Imwani tiyi wa zitsamba
Peppermint, chamomile, ginger, fennel, ndi tsabola zimathandizira kagayidwe kachakudya, makamaka ngati mukuvutika ndi flatulence. Imwani ola limodzi mutatha kudya kapena musanagone kuti mupumule m'mimba. M'masitolo ogulitsa zakudya, mutha kugula zolipiritsa zokonzeka zomwe zimachotsa kusapeza bwino. Mukhozanso kukonzekera zosakaniza nokha pophunzira zotsatira za zitsamba zosiyanasiyana.
Osawonjezera Mafuta
Mafuta si chakudya chonse ndipo angayambitse kutsekula m'mimba ndi kupweteka kwa m'mimba. Njira yabwino yopewera izi ndikudya zakudya zokhala ndi mafuta ambiri monga nthangala za fulakesi, nthanga za chia, azitona, mtedza, ndi mapeyala.
Zilowerereni Nkhumba
Ngati mumakonda oatmeal ndi buckwheat, zilowerereni usiku watha ndikuzitsuka ndikuziwiritsa. Kuviika kwa njere kumatulutsa phytic acid kuchokera kwa iwo, yomwe imakhala yovuta kwa ambiri kuyamwa. Zimachepetsanso kwambiri kuphika.
Gwero la Ekaterina Romanova: