Ambiri aife sitingathe kulingalira moyo popanda makeke, makeke ndi makeke chokoleti chip. Koma tikamakula, m’pamenenso madokotala amatikumbutsa za kuopsa kwa kudya shuga wambiri, ndipo tiyenera kumvera malangizo awo. Kwa ambiri, izi zikutanthauza kuchotsa zokometsera pazakudya zawo. Komabe, kufunikira kodziletsa sikofunikiranso chifukwa cha maswiti ambiri amtundu wa vegan, omwe amapezeka kale m'masitolo ambiri ogulitsa.
Potsatira malangizo asanuwa, mutha kusangalala ndi zakudya zokoma.
Gwiritsani Ntchito Zotsekemera Zachilengedwe
Kafukufuku wambiri amasonyeza kuti shuga woyera ndi wopanda thanzi chifukwa amachotsedwa mchere wake wonse wachilengedwe pambuyo pokonza. Akayengedwa, shuga woyera amakhala chabe ma calories opanda kanthu omwe amakweza shuga m'magazi, amasokoneza malingaliro, komanso kuwononga thanzi.
Komabe, izi sizikutanthauza kuti muyenera kusiya zokometsera zotsekemera, chifukwa njira zina za vegan monga madzi a deti, timadzi tokoma ta agave, madzi a mpunga wa bulauni, ndi madzi a mapulo amapezeka pafupi ndi golosale iliyonse. Zina mwa zotsekemera zochokera ku zomerazi zimakhala zathanzi, chifukwa zimakhala ndi iron, calcium, ndi mchere wina. Mwanjira iyi, simudzapatuka pazakudya zopatsa thanzi ndipo mutha kusangalala ndi zotsekemera.
Chotsani Gluten
Gluten ndi yodziwika bwino chifukwa cha zotsatira zake zoipa pa thanzi. Ndipo ngakhale kuti mavuto azaumoyo sangawonekere posachedwa, sikuli koyenera kuyika moyo pachiswe ndikudikirira kuti izi zichitike. Choncho onetsetsani kuti mukugwiritsa ntchito njira zina monga tapioca starch, ufa wa mpunga wofiirira, ufa wa manyuchi, mapira, ndi oats m'malo mwa gilateni muzophika zanu. Mukagwiritsidwa ntchito ndi ufa wa mpunga, ufa wa tapioca ukhoza kukhala ngati guluu womwe umagwirizanitsa zosakaniza, zomwe zingasinthe chokoleti chanu kukhala brownie yokoma.
Pezani
Zakudya zotsekemera siziyenera kukhala makeke a chokoleti! Pali zakudya zambiri zathunthu kuti mukwaniritse zilakolako zanu za shuga. Mwachitsanzo, mbatata zotsekemera za mapulo zimakoma, mphesa zowuzidwa ndi chakudya chamadzulo, ndipo chokoleti cha chokoleti chikhoza kukhala chathanzi ndi mapeyala, madzi a mapulo, ndi ufa wa koko. Kumbukirani: nthawi zina, kusankha kwanu kumakhala kosavuta, zakudya zanu zokhwasula-khwasula zidzakhala zathanzi. Kodi chimenecho si chimodzi mwa zifukwa zomwe timakonda kwambiri zamasamba?
idyanizobiriwira
Kulakalaka kokoma kungakhale chifukwa cha kusowa kwa mchere, zomwe nthawi zambiri zimagwirizanitsidwa ndi kuchepa kwa potaziyamu. Potaziyamu ndiyofunikira pamachitidwe mazana ambiri a ma cell ndi ma enzymatic m'thupi lanu, ndipo kusowa kwa potaziyamu kumatha kukupangitsani kukhala wotopa komanso waulesi panthawi yolimbitsa thupi, komanso kumakupangitsani kukhumba zakudya zotsekemera kapena zamchere. Mwamwayi, masamba amasamba monga kale, sipinachi, ndi beets ali ndi potaziyamu. Ngakhale masamba obiriwira ali kutali ndi mchere, mutha kuwaphatikiza mu nthochi, agave ndi mkaka wa amondi.
Onjezerani mafuta ku zakudya zanu
Ngati mumadya zakudya zopanda mafuta ambiri, mumakhala ndi chilakolako chofuna kudya zakudya zotsekemera. Mafuta amakhazikika m'magazi ndipo amawateteza kuti asatuluke ndi kutsika akadya chakudya cha ufa woyengedwa ndi shuga. Mafuta athanzi amapezeka m'mafuta a kokonati, maolivi, mapeyala, ndi batala la peanut. Ma amondi kapena ma cashews amathanso kukhala gwero lalikulu lamafuta ndi mapuloteni, omwe amathandizira kukhutiritsa chilakolako chanu, kuthandizira zakudya zopatsa thanzi, komanso kuchepetsa chilakolako cha shuga.