23 umkhiqizo vegan azosiza ulahlekelwe isisindo

Ngisho noma ungeyena ngesonto lokuqala umkhuba ukudla vegan, kungenzeka ukuthi ungakabi esiphethweni bonke ubuqili. Noma mhlawumbe ufuna ukuba unciphise umzimba futhi wena ukungicika ekudleni evamile. Kungakhathaliseki ngasiphi isizathu unqume unamathele Ukudla vegan, ukudla ukudla ngempumelelo ngempela ekusizeni isisindo. Ngokuvamile ukuwafaka ekudleni kwakho impilo yakho futhi ulahlekelwe isisindo.

nuts

Nuts aqukethe enempilo monounsaturated amafutha kanye amaprotheni, iqinisekisa esitebeleni izinga likashukela egazini. Nuts ayegcwele kahle, ikakhulukazi uma ufuna into ezinoshukela. Engeza ama-alimondi noma walnuts ukuba oatmeal, isaladi noma yogurt, ukuze uthole inzuzo egcwele kubo futhi ukunambitheka.

yemifino pasta

Lahla evamile pasta spaghetti esivuna imifino! Bona ingenziwa zucchini, beet, ubhatata, izaqathe. Wasebenzise kahle amathuba ezingxoxo lokhu iflothi ekhethekile. Ngeke wengeze umbala ekudleni kwakho, futhi ukudla kuyinto enhle - ke siyazuzisa ngaso sonke isikhathi.

imbewu Hemp, phansi

Kukhona indlela elula ukuze uthole amaningi lihambisana wezokudla fibre no-Omega-3. Ungakwazi ukwengeza Hemp imbewu izithelo Smoothies noma ufafaza nabo iphalishi. Vegetable amaprotheni iyasiza: ngokuhlanganyela fibre ke kuqinisekisa satiety eside. Esikhathini fibre amaprotheni isilwane kungenzeki.

nori izimila zasolwandle

Uma uthanda sushi, uzokubona lolu izindaba: ulwelwe, okuyinto zihlobene imiqulu ziwusizo kakhulu. Nori - okuhlukile ezivamile nezitshalo zasolwandle, okuyinto evame kakhulu esetshenziselwa sushi, lena umkhiqizo ocebile amaprotheni kanye fibre. Kulokhu, nangamanoni, kilojoule kuwo kancane kakhulu. Five amaphepha nori - kungcono isidlo esikhulu kilojoule ngamashumi amahlanu amagremu amahlanu e-amaprotheni fibre.

asparagus

I-asparagus Liyindawo okusezingeni eliphezulu in fibre, ngaphezu kwalokho, it kuqinisa amasosha omzimba. Ngaphezu kwalokho, i-asparagus isisu umphumela, ngakho-ke kungasiza ukuqeda ukuvuvukala. Qiniseka wengeze asparagus ekudleni kwakho lapho isizini yakhe iqala.

billberry

Aluhlaza okwesibhakabhaka - berry Akumangalisi ewusizo, okuyizinto ezingabasiza ukuba ulahlekelwe isisindo. Per ukukhonza izithelo esihlwabusayo kanye namanzi - akukho kilojoule angaphezu kuka ayisishiyagalombili. Kuyinto dessert ophelele kulabo abazama ukunciphisa isisindo. Uthola satiety ngenxa izicubu futhi aqede izifiso amaswidi.

ubhontshisi

Kuyinto umkhiqizo ilungele ukudla okunempilo. Ibhalansi carbohydrate, amaprotheni fibre kuqinisekisa satiety amahora. Ngokwesibonelo, udle hummus nge imifino noma ingeze isaladi emabhontjisi.

ukholifulawa

Ukholifulawa - kuyaziwa kakhulu manje zemifino. Ungakwazi ukupheka ku pair futhi uyenze amazambane abondiwe, esikhundleni amazambane ezivamile ningabhaka izingcezu ezinkulu noma usike futhi sipheke hlupha nge namakha, kungaba ithathe ngisho irayisi.

quinoa

Quinoa - uhlamvu, kodwa zifana yemifino kanye amaprotheni. In the movie, amaningi, fibre namavithamini, ngisho ingxenye encane kwanele ukuze uzizwe satiety. Fibre kubaluleke kakhulu ukuncipha, ngoba ivumela umzimba ukuncela fat kancane cholesterol.

uviniga balsamic

uviniga balsamic noma ezinye uviniga izinhlobonhlobo usizo olukhulu ukunciphisa umzimba. Naphezu ukunambitheka acid uviniga ane-alikhali isinyathelo, futhi kuyasiza emzimbeni. Futhi kulo mkhiqizo kilojoule amancane futhi lakanye amahwahwa enkomo. Ifake uphethiloli ezifana isaladi sigqoka!

ukwatapheya

Ukwatapheya Ibhekwa ngokugqamile kakhulu. Eqinisweni, kunezindlela eziningi fibre futhi monounsaturated amafutha enempilo, futhi glutathione - antioxidant enamandla. Engeza Smoothies ukwatapheya noma zisakazwa isinkwa, ukunambitheka ocebile kakhulu futhi alube.

oatmeal

Lona uhlobo olukhethekile carbohydrate. fibre encibilikayo esiza cholesterol ephansi, futhi-carbohydrate ayinkimbinkimbi lingakunika amandla. Ngaphezu kwalokho, kwanelisa kakhulu, musa ufuna ukudla okunama-kilojoule amaningi ukudla. Engeza oatmeal e cocktail, ukwenza ama-cookies, uqale ekuseni iphalishi.

portobello amakhowe

Lokhu ukhunta, okuyinto emangalisayo esihlwabusayo lapho eyosiwe, ngaphezu kwalokho, zingabantu okuhle isaladi noma lihambisana okusanhlamvu. ukuthungwa zabo aminyene futhi ukunambitheka Amazing zikuvumela ukuzisebenzisa njengoba elinye ithuba Burgers e Burger. Omunye kumele ikhalori amabili nanye, ngakho-ke kukho lengenamaphutsa. Ngaphezu kwalokho, uzothola amanoni bakwazi ukujabulela Burger ne ukunambitheka omuhle. Vele Fry amakhowe phezu hlupha ngamafutha omnqumo.

amakhambi fresh

Engeza parsley, basil, Mint izitsha zabo. iphunga Olukhulu amakhambi kwenza ukudla okwanelisa kakhudlwana futhi kujabulise. Ngaphezu kwalokho, uthola umthamo amakhemikhali enenzuzo engabangelwa ukukuvikela izifo. Kuyinto umphelelisi ephelele salads, sandwich, amasobho, izitsha hot, nokunye okunjalo.

Noodle wenza zasolwandle

Nokho Lena zezinyoni ezingavamile, uma ungathola lezi, qiniseka uzame pasta. Ziqukethe amavithamini amaningi namaminerali, kodwa-kilojoule amancane futhi ambalwa amagremu carbohydrate ngalinye ekukhonzeni. I-spaghetti kuyoba amagremu angaphezu kuka amabili carbohydrate!

pepper Zezıhlabane

Lungiselela isidlo okubabayo! Capsaicin - ikhemikhali etholakala pepper kanye kuqinisa umzimba. Engeza spice kunoma isidlo, ukuthuthukisa ukunambitheka kwako futhi kunonophisa luhlelo ukuncipha.

apula

Kuyinto isidlo ekahle, amnandi futhi omnandi - awudingi amaswidi noma esithosiwe. Ngaphezu kwalokho, eziningi fibre apula, ukugcwalisa isisu. Ungakwazi lisikiwe apula nemibuthano esetshenziswa esikhundleni isinkwa, smearing yakhe iphinathibhatha ukuze bajabulele ukudla okulula okumnandi.

jicama

Thola ukwazi lezi izimpande. I jicama kuyinto okunothe ngokusansimbi,-kilojoule amancane futhi fibre okusezingeni eliphezulu okuqukethwe. Nge jicama okumnandi babe hummus noma guacamole, kungcono enempilo kakhulu ukwedlula amazambane chips noma amazambane athosiwe. Ngaphezu kwalokho, jicama ezinoshukela, kuba okune-fibre encibilikayo futhi kahle kuyasiza ukunciphisa cholesterol. lokususa kuphela wukuthi kuba impande ngempela ezingavamile, okuyinto zingathengwa yonke indawo.

ishayela

Peas noma ama-lentil usizo olukhulu ukunciphisa umzimba. Lezi imikhiqizo egcwele fibre futhi amaprotheni, okuyinto ebaluleke for umuzwa satiety. It is wafakazela ukuthi ukudla okunjalo kunciphisa izinga ushukela insulin egazini, kuyasiza balahle belly fat kanye kuqinisa umzimba, ngakho-kilojoule ngaphezulu. imikhiqizo enjalo kufanele zifakwe njalo ekudleni kwakho.

eJerusalema artichokes

Uma uthanda amazambane, bese uzama Sweet! Ungakwazi ubhake, bese uthathe isaladi noma wenze usesimweni fries French. Ingabe umane usike eluhlaza artichoke isaladi. Kunezindlela ezihlukahlukene zokupheka, zama, ngisho noma ucabanga ukuthi lokhu Sweet angavamile.

Kale

Cishe uyazi ukuthi iklabishi - kuyasiza. Kuyasiza ukunciphisa umzimba, ukuze kilojoule ofanayo amaqabunga okungenani. Fibre kusiza ukuzizwa satiety - hlanganisa iklabishi ne imifino kanye carbohydrate. Ungakwazi ukupheka futhi umbhangqwana. Kunezindlela ezihlukahlukene ongakhetha ezikuvumela umphelelisi imenyu yakho iklabishi mnandi.

Raw isaladi imifino

Salad imifino aqukethe ubuncane calories eziningi izakhi, ngakho-ke yilona choice ephelele. Qala isidlo santambama fresh isaladi green, ngakho wena udle kilojoule ezimbalwa bese ugcwalisa umzimba nge amavithamini.

imifino ngaphandle isitashi

Utamatisi, izaqathe, ikhukhamba - ukukhetha ezinhle! Zama ukugcwalisa isigamu ungcwecwe ngengxube imifino efana. A semali imifino ekudleni - lokhu kubaluleke kakhulu empilweni yakho. Lokhu kuyindlela enhle kakhulu ukuqeda belly fat futhi ulahlekelwe isisindo. Izame zokupheka bese ubheka ongakhetha eziyothokozisa wena ukuqinisekisa ngokwakho imifino umusa ekudleni.