· Ngati ndinu “woona”, ndiwe wamasamba okhwima, ndi bwino kukonzekera chakudya chanu. Kuphatikizanso zosowa zanu zama protein. Werengani ma calories omwe mumadya kuti musaonde mwadzidzidzi.
· Vegan wokhwima samadya osati nyama, nsomba, nkhuku ndi nsomba, komanso amakana zinthu zanyama monga mkaka, uchi, mazira. Komanso, pewani tchizi chopangidwa ndi rennet yanyama (yochokera m'mimba mwa nyama zoyamwitsa) kuchokera muzakudya zanu. Zosakaniza, monga odzola okoma, nthawi zambiri amapangidwa pogwiritsa ntchito gelatin yachilengedwe, yomwe, ndithudi, siitengedwa m'munda. Zowonjezera zambiri zazakudya zokhala ndi zilembo (E) ndizopangidwanso zakupha zamoyo, mwachitsanzo, utoto wofiira wa E120 (cochineal, umapangidwa kuchokera ku nsikidzi zapadera). Kuonjezera apo, mankhwala ambiri omwe amalembedwa kuti ndiwo zamasamba (osati zamasamba) amapangidwa ndi mazira ndi mkaka - werengani chizindikirocho mosamala.
Kodi kugula mankhwala? Ngati ndinu wongoyamba kumene, malangizo otsatirawa adzakuthandizani kwambiri:
- Yang'anani momwe zakudya zonse zomwe mumagwiritsa ntchito pophika - makamaka ngati mumagwiritsa ntchito bouillon cubes, sauces, zakudya zamzitini za whey, casein ndi lactose. Zonsezi ndizinthu zamkaka, ndipo zimatha kuyambitsa ziwengo.
- Kumbukirani kuti mavinyo ambiri ndi mowa amapangidwa pogwiritsa ntchito zinthu zanyama, izi sizikhala zakumwa za vegan nthawi zonse!
- Zakudya zambiri ndi masikono zimakhala ndi batala, zina zimakhala ndi mkaka.
- Opanga nthawi zambiri amayika gelatin ya nyama muzokometsera ndi ma puddings, koma mutha kupeza zokometsera ndikuwonjezera agar ndi veg gel - amapangidwa kuchokera ku algae (zomwe zimakhala zabwino).
- Tofu ndi zinthu zina za soya zimalowetsa mkaka ndi mkaka. Ndikofunikira kudya mkaka wa soya wokhala ndi mavitamini (kuphatikiza B12).
Kudya kwa vitamini
Zakudya zamasamba zimakhala ndi fiber zambiri, vitamini C ndi folate (zikomo zipatso ndi ndiwo zamasamba!), Koma nthawi zina zimakhala zopanda mavitamini ndi mchere wina. Ndikofunikira kwambiri kuwonjezera ndi vitamini B12, yomwe sipezeka muzakudya zamasamba.
Pali njira ziwiri: zokhala ndi mavitamini, kuphatikizapo B12, chimanga cham'mawa ndi/kapena mkaka wa soya wopangidwa ndi B12, kapena kumwa mankhwala owonjezera a Methylcobalamin (ili ndi dzina la sayansi la vitamini B12). Zakudya zovomerezeka za B12 ndi 10 mcg (micrograms) patsiku. Imwani mapiritsiwa kapena idyani zakudya zokhala ndi vitamini B12 tsiku lililonse, osati mwa apo ndi apo.
B12 ndiyofunikira chifukwa imakhudzidwa ndi hematopoiesis (imakhudza hemoglobin), komanso kugwira ntchito bwino kwa dongosolo lamanjenje. Odya nyama amadya ndi chiwindi cha ng'ombe, yolk ya dzira, ndipo pamlingo wochepa kwambiri amapezeka mkaka ndi tchizi.
Mavitamini ena ofunikira kwa nyama zakutchire ndi D. Anthu okhala m'madera otentha amachipeza kuchokera kudzuwa, koma mutha kudya zinthu za soya kapena mkaka wa soya wokhala ndi vitaminiyu. Zimenezi n’zofunika makamaka m’nyengo yachisanu pamene kuli dzuŵa laling’ono. Muyeneranso kutenga 10 mcg.
Kodi chakudya cham'mawa chilipo chiyani?
Chakudya cham'mawa ndi "chiyambi cha tsiku", ndipo, monga aliyense akudziwa, simuyenera kulumpha. Kusowa chakudya cham'mawa "cham'mbuyo" kumatanthauza kuthamanga shuga wamagazi pa "roller coaster" - idzalumphira tsiku lonse, ndipo ngati mulibe chitsulo, ndiye kuti shuga "wosalinganizika" amakukakamizani kuti mudye nthawi zonse. tsiku osati zakudya wathanzi: sugary carbonated zakumwa, zokhwasula-khwasula, etc. Ndipotu, ngakhale inu kwambiri kuonda, kadzutsa sayenera kunyalanyazidwa!
Kodi chakudya cham'mawa ndi chiyani kwenikweni? Mwachitsanzo, zikondamoyo zambewu zonse, ma smoothies (onjezani kokonati ndi mango puree kuti mukhale ndi thanzi).
Njira yokoma komanso yopatsa thanzi kwambiri: kuphatikiza oatmeal ndi kokonati kapena soya yogurt. Ingoviikani oatmeal usiku wonse, ndikusakaniza m'mawa ndi yogati ya vegan kapena kokonati kirimu, onjezerani 1-2 tbsp. mbewu za chia kapena flaxseed pansi, komanso madzi a stevia kapena mapulo a mapulo, zipatso zatsopano. Mukhozanso kuwaza mtedza, kuwonjezera sinamoni, vanila ... Chokoma ndi wathanzi!
Musaiwale kuti zipatso za oatmeal sizimangokongoletsa chakudya cham'mawa, komanso zimapangitsa kuti mavitamini azikhala olemera kwambiri.
Mapuloteni a smoothies ndi njira yabwino komanso yathanzi. Nthawi zina dziloleni nokha chakudya cham'mawa "chamadzi". Kuphatikiza apo, imatha "kulipitsidwa" ndi mapuloteni ochepa, mavitamini ndi michere yofunika kuposa phala.
Quinoa ndi phala lathanzi komanso losavuta kugayidwa, loyenera kudya chakudya cham'mawa. Zachidziwikire, mutha kuzikongoletsa ndi zipatso, madzi otsekemera, kuwonjezera sinamoni, vanila, sprig ya timbewu tatsopano - makamaka, konzani phala "loyera" kuti lisakhale lotopetsa.
zokhwasula-khwasula
Anthu ambiri amapeza zopatsa mphamvu zokwanira podya zakudya zopatsa thanzi komanso zopatsa thanzi kangapo patsiku. Kwa othamanga a vegan, kuchuluka kwa zakudya kumatha kufika 14 patsiku. Chachikulu ndikumadya osati zokometsera zokha, koma zokhwasula-khwasula zenizeni. Kumbukirani lamulo loti akatswiri azakudya samatopa kubwereza: "Osachepera magawo 5 a zipatso ndi ndiwo zamasamba pa tsiku!". Tsiku lililonse.
Kudya chiyani? Mwachitsanzo, soya yogurt ndi zipatso. Kapena puloteni yopangira kunyumba. Kapena granola yopangidwa kunyumba.
Ndi chiyani chomwe chingalowe m'malo mwa batala? Mafuta a kokonati, mafuta a avocado, mtedza (kuphatikizapo, ndithudi, peanut) batala, komanso (zolenga!) Zamasamba zosenda ndipo, ndithudi, kufalikira kwabwino kwa vegan (vegan margarine) kudzachita.
Chakudya chamasana ndi chiyani?
Zakudya zamasamba zimakhala zochepa kwambiri m'mafuta odzaza (saturated), koma omega-3s amoyo wathanzi, omwe amadziwikanso kuti EPA ndi DHA. Koma mosiyana ndi nthano, sizipezeka m’mafuta a nsomba okha! Ingodyani mtedza nthawi zonse (ndi bwino kuziyika kale), mbewu zosiyanasiyana ndi mafuta ambewu, makamaka mafuta a mtedza, mafuta a linseed, hemp ndi rapeseed mafuta ndi othandiza kwambiri.
Komanso kudya zam'nyanja (sushi nori), zimapanga kuphatikiza kokoma ndi mpunga. Sikofunikira ngakhale kupanga ma rolls a sushi, mutha kudya ngati kuluma kapena kukulunga mpunga wotentha m'madzi owuma "poyenda": mawonekedwe apadera amtundu wa kanjedza wa sushi nori ndiwabwino pa izi. M'malo mwake, anthu aku Japan m'moyo watsiku ndi tsiku nthawi zambiri amadya sushi "nthawi yomweyo" ndi mpunga.
Chakudya chamasana, muyenera kusankha mbale zokhala ndi chakudya chokwanira, mwachitsanzo, pasitala wathunthu ndi chimanga (kuphatikiza quinoa, yomwe ndi yothandiza kwambiri), nyemba. Koma musadzikane nokha wathanzi amachitira, monga mtedza, mbewu, zikumera. Cholinga cha chakudya chamasana ndikukweza pang'onopang'ono ndikusunga shuga wabwinobwino kwa nthawi yayitali, chifukwa chake ndikofunikira kusiya zakudya zomwe zili ndi index yayikulu ya glycemic, monga mkate woyera ndi maswiti.
Chakudya chamasana
Anthu ambiri amazolowera kudya pakati pa nkhomaliro ndi chakudya chamadzulo. Monga vegan woyamba, simuyenera kusiya chizolowezichi, ingosankha zakudya zathanzi. Mwachitsanzo, idyani chisakanizo cha zipatso zouma ndi mtedza wopanda mchere kapena njere - ndipo mudzasangalala ndi zokometsera zanu ndikukhazika mtima pansi (ndizokoma kwambiri kutafuna chinachake!), Ndi kunyamula thupi lanu ndi mapuloteni. Kapena njira yolephera - smoothies ndi soya kapena mkaka wa kokonati.
chakudya
Chakudya chamadzulo cha vegan sichiyenera kukhala chovuta kwambiri. Monga lamulo, chakudya chamadzulo chiyenera kukhala masamba obiriwira ndi theka la nyemba kapena tofu. Mutha kuwonjezera - kuti mulawe ndi kupindula - chotsitsa cha yisiti yazakudya: sizongokhala zathanzi komanso zopatsa thanzi, komanso zolemera mu vitamini B12. Mukhozanso kuwaza mbale yotentha ndi flaxseed (nthawi zonse ndi supuni 1-2 patsiku), kapena mudzaze ndi linseed, rapeseed kapena hemp mafuta, kapena mafuta a mtedza.
Chifukwa chake, kupambana kwa novice vegan kwagona pakupeza zizolowezi zingapo zothandiza:
Gulani chakudya ndikudya osati mopupuluma "zomwe mukufuna", koma mwadala. Pang'onopang'ono, thupi lenilenilo lidzayamba "kupempha" chakudya chathanzi chokha, chosavuta kugayidwa komanso chopatsa thanzi;
Werengani - pafupifupi pafupifupi - zopatsa mphamvu. Pakatha sabata imodzi, mudzadziwa nthawi yomwe muyenera "kukwanira" pazakudya zopatsa mphamvu, komanso nthawi yokwanira. Sikoyenera kuwerengera chirichonse "mu magalamu";
Osadumpha chakudya cham'mawa. Idyani kadzutsa kopatsa thanzi, koma osati mafuta komanso osalemera, koma mavitamini, mapuloteni ndi fiber;
Kudya osati pa "chemistry", koma pazakudya zathanzi, mwachitsanzo, zipatso zatsopano kapena chisakanizo cha mtedza ndi mbewu;
Idyani mavitamini oyenera, kuphatikizapo B12 ndi D tsiku ndi tsiku. M'kupita kwa nthawi, ichi ndicho chinsinsi cha thanzi lanu ndi kupambana monga cholimba, "chowona" vegan;
Pikani zambiri ndi kugula zakudya zosakonzedwa.
· kukhala oganiza bwino kuti asaphike ndi kudya zomwezo pa kadzutsa ndi zakudya zina. Zopanga kukhitchini zidzakhala zosavuta komanso zosangalatsa komanso zolimbikitsa kwa inu ndi banja lonse!
Ngati mutsatira malangizo osavuta awa, kusintha kwanu kukhala veganism kumayenda bwino komanso mosangalala. Mudzapereka malingaliro anu kwaulere, kulipiritsa thupi lanu ndi zinthu zothandiza, dzikondweretseni nokha ndi okondedwa anu ndi mbale zachilendo komanso zokoma kwambiri, ndipo mudzamva bwino!