Ukudla Vega isisindo ukulahleka: zokupheka kanye amamenyu sonto

Vegetarianism kufikile ekuphileni kwabantu njengoba indlela yokuphila, cha amukela phi imikhiqizo yezilwane. Ngokuhamba kwesikhathi, baleli Ukubuka amandla washintsha ukuziphatha, kunothile okumelwe udle amaqanda nobisi, kodwa ungadli inyama, inhlanzi nezinkukhu - kuyinto ovo- futhi laktovegetariantsy, abanye iqedwe ngokuphelele zonke lezi imikhiqizo - a vegan. Kodwa lokhu akumvimbi abantu: phakathi kwabo kukhona nalabo badle izithelo kuphela, futhi labo kudle imifino, izithelo nemifino ifomu yabo eluhlaza. Ake sibone ukuthi yini izingqinamba elinesimo Ukudla vegan, nawe ungadla okungavunyelwe.

Iziphi izimiso banamathele vegans

Abantu uyaqaphela nomkhawulo ukudla kwakho kube sinezizathu ezinhle lokhu, okuyinto wabizela ngokuyinhloko nezimiso zokuziphatha. Ngakho, vegans ungadli inyama, inhlanzi, inyama yenkukhu kanye kwasolwandle, njengoba izilwane zisezingeni ekuhlatshweni ukuba ukugcwala abantu. nabo aniyikudla nyama imikhiqizo yobisi ngoba bakholelwa ukuthi inqubo zisengwa inkomo kukho konke ukuphila layo kuyinqubo engokwemvelo. Laba bantu ngaphandle kusukela ekudleni amaqanda, ngenxa yokuthi laying izikhukhukazi igcinwe izimo engamukeleki ngabo ezimbonini nasemapulazini. Umbono ofanayo mayelana ezinye uju, ngoba kuyasuswa izinyosi. Ngakho-ke, ukukhetha indlela ukunciphisa umzimba njengendlela yokudla vegan, kubalulekile ukuba banamathele lezi zimiso, noma ngabe ngokuphelele ungabelani zonke izinkolelo ngenhla.

Izizathu ngokukhetha imifino njengendlela yokuphila

Yiqiniso, ukudla vegan isisindo ukulahleka iyothela izithelo ezinhle - ngeviki, ungalahlekelwa 2-4 kg. Kodwa abantu abaningi bakhetha ke njengendlela yokudla ukuphila, kuba ngakho umphumela kuzohlala eside kakhulu, okuvumela ukuba singakutholi futhi elahliwe AmaKh. Vegans ziza le ndlela yokuphila ngenxa yezizathu eziningana:

• Zishiya iyiphi inyama, avalele neqanda imikhiqizo banciphisa izilwane kancane abaphethwe imfuyo umkhakha;
• AmaHindu, amaBuddha futhi amanye amaKristu agcine lezi zidingo ngezizathu zenkolo;
• at amandla njalo isimiso impilo kokugomela, kukhona nje ngisahlose lokho emzimbeni;
• yokungezwani komzimba ukuze imikhiqizo yezilwane noma uzokwaliwa zemizimba yabo;
• okungabangela inkinga yezinzwa e ukudla, lapho abantu bazizwe benecala, bekhathazekile ukudla umkhiqizo sinqatshelwe.

Njengoba ubona, veganism - kuba kunalokho ukudla izivimbelo ukuphila ngaphansi kwethonya izinkolelo ezithile, kodwa futhi njengendlela yokudla ke lungasetshenziswa.

Indlela unamathele ekudleni kwakho

Uma unquma ukuthi ukudla vegan - kukho efanelekayo ukususa amasentimitha ngokweqile kanye khilogremu, kuwufanele ukwazi imithetho yokwemukela kuvunyelwe ukudla. Njengoba sekushiwo, kufanele ithawula inyama nemikhiqizo yalo, kodwa ungakwazi esikhundleni sawo soy (ushizi, cottage shizi, yogurt, ukhilimu omuncu).

Hlukanisa iyona Ukudla kwenzeke esebenzisa nati, amajikijolo, imbewu, inani elikhulu okusanhlamvu, imifino fresh futhi, yebo, imifino kanye nezithelo. Ngosuku basuke Kunconywa ukuba kudle 5-6 servings 3-4 servings okusanhlamvu futhi kumelwe abe nati, imikhiqizo soy, ubhontshisi, amakhowe 1-2 kuphela. Njenganoma iyiphi enye, ukudla vegan engabondli abakubo ukusetshenziswa amazambane chips, iziphuzo carbonated, ikhofi kanye eziningi amaswidi. Ungakwazi uphuze utshwala phakathi kwenqubo okuyinto azisetshenziswa amaqanda qanda noma gelatin, futhi imikhiqizo confectionery akumelwe aqukethe "kungavunyelwe" izingxenye. Kufanele udle kuphela uma wazizwa ngokucacile elambile, baphuze 2-3 amalitha amanzi nsuku zonke bese wengeza umsebenzi.

Vegan Ukudla: zokupheka nsuku

Ukusebenzisa semali fresh nemifino, amakhambi, izinongo, okusanhlamvu, izithelo kanye neminye imikhiqizo sivunyiwe, ungakwazi ukupheka ezihlukahlukene sokudla okwehla esiphundu. Sikunikeza okumnandi kakhulu futhi unempilo.

• isobho zucchini. Ikhasi kanye grate 2 zucchini, bacwilisa in abilayo amanzi anosawoti, bese ukuphela imizuzu 10. Fry kafulawa amafutha yemifino, buhlanjululwe ingxenye encane yemifino umhluzi, isobho ke gcwalisa it. Ubilise imizuzu 10 on ukushisa low. Ngaphambi sikhonza, ukuhlobisa ngamakhambi oqoshiwe.
• Ukholifulawa isobho. ikhanda Small ihlukaniswe Kocheshkov, uthele amanzi abilayo. Qhubeka ukupheka isobho zucchini (perezharku engeza ufulawa amakhambi).
• pepper eyayigcwele. Bilisa eceleni irayisi nesoya inyama egayiwe, uhlanganise, engeza oqoshiwe imifino, izinongo kanye seasonings. Kungenzeka ukusebenzisa utamatisi, u-anyanisi, amantongomane, amagilebhisi omisiwe curry, usawoti, amafutha zemifino. pepper eziningana mahhala kusuka imbewu emabhokisini, egcwele inyama nengulube okuphekiwe, wafaka epanini bese umboza amanzi anosawoti. Ubilise imizuzu 10, ukunikeza imayonnaise soy noma ukhilimu.
• Deruny (pancake). Amazambane bahlanza, wagcoba on a grater emihle noma ophansi, uthele ijusi kuwo. Engeza anyanisi oqoshiwe, ufulawa (1-2 v. L.), Salt uhlanganise. Fry emafutheni zemifino njengoba fritters, nhlangothi zombili kuze Browning.

OKUVUMELEKILE ukuyisebenzisa njenge-luyingxenye zokupheka vegan, futhi ezivamile, esikhundleni sazo zonke isilwane izithako isitshalo.

Ukwakheka eseduze izitsha ngeviki

Uma esetshenziselwa kwesisindo vegan Ukudla, imenyu usebenzisa iresiphi ngenhla simiswe ngalendlela lelandzelako:

1. Ukuze sasekuseni - imifino, amazambane pancake netiye.
2. Ngezinye kwasemini - bakhonze izithelo.
3. Ngesikhathi sokudla kwasemini - isobho zucchini noma cauliflower ne juice.
4. Ngezinye kwakusihlwa - eyayigcwele pepper noma iklabishi imiqulu (okulungiselelwe ngendlela efanayo), ulethisi, imifino kanye ukumnika okhalweni.

Ukuze diversify yokudla, ngalolu suku kungenziwa alternated nabanye. Nazi izibonelo imenyu ngosuku:

1. Ukuze sasekuseni - oatmeal nge izithelo, imifino isaladi itiye.
2. Ngezinye kwasemini - izithelo.
3. Ngesikhathi sokudla kwasemini - isobho nge ubhontshisi kanye nemifino.
4. Ku-isidlo ntambama - izithelo isaladi.
5. Ngezinye kwakusihlwa - nokunye okufana nokolweni kanye amakhowe, imifino isaladi.

ngosuku lwesithathu:

1. Breakfast - ibhali iphalishi, izithelo isaladi netiye.
2. Isidlo sasemini: isaladi yemifino (Vinaigrette kufanelekile).
3. Isidlo sasemini: izingxenye kwesigamu ipea puree isobho nelayisi, imifino iyisitshulu.
4. Ntambama isidlo: izithelo.
5. Dinner: Salad tincetu okugazingiwe imifino (kuhhavini noma phezu hlupha), futhi iklabishi Chinese, ubhontshisi abilisiwe ne utamatisi sauce, ukolo wonke isinkwa (1 slice).

Uma ufuna ungakwazi ukupheka yimuphi ukudla kanye salads, equkethwe imikhiqizo amakhambi kuphela. Lokhu Ukudla vegan ngeviki kufanelekile yimuphi umuntu.

Ezenye silethwe lokhu Ukudla

Abanye abantu ngeviki uqaphele umphumela okuletha ukudla vegan. Ukuncipha komzimba Imiphumela zakhe kusobala ezintweni 3 kuya 5 kg, umzimba azizwa ikuphi ukudlala, ezempilo kanye nemizwelo ezikhulisa kahle, fresh futhi oyingqabavu. Nokho, ukuntuleka amaprotheni adingekayo, izakhi kanye abanye amavithamini ingenye ubuthakathaka has a yokudla vegan. Izimpendulo ezivela kulabo wayehlezi ekudleni nje ukuba anciphise umzimba, hhayi enhliziyweni yakhe, abonisa ukuthi abantu zijwayele inyama kanye evele ayishiya, kunzima ukuzivocavoca - ngiwo abanawo umdlandla ngokwanele.

Kuka isinxephezelo ngenxa yokuswela amavithamini nezakhi

Ububi main, okuyinto has a vegan Ukudla ukuntuleka vitamin B _12, okuyinto kuveza kuphela ipheshana wokugaya ukudla kwezilwane. Ngakho-ke, uma ukhetha le ndlela yokudla kanye nithatha namathela kuwo isikhathi eside, nje udinga ukuthatha vitamin _B12 e ifomu tablet. ukungezwakali kwawo kuholela iziyaluyalu Neurotic futhi igazi.

umbono Medical on yokudla vegan

Veganism isekelwa ezinye izinhlangano ku umsoco, kodwa odokotela abaningi ukugxeka le ndlela ukunikezela. Umzimba womuntu uthola ezinye izinto kusukela inyama nemikhiqizo yalo kuphela, futhi ezweni lethu kuphela emadolobheni amakhulu, ezindaweni zasemadolobheni, ungakwazi ukuthenga cishe wonke nezithelo nemifino emibalabala, nasemizaneni futhi ungenalo zokwehlukahlukana kwesintu zesifundazwe. Ngiyavuma, ekudleni evamile Russian amazambane, iklabishi izaqathe maduze ngizithola futhi ngeke ngilethe le injabulo ukunambitheka.

Imikhawulo ukusetshenziswa Ukudla

Kukholakala ukuthi ukudla vegan isisindo ukulahlekelwa ngoba abantu babo bonke ubudala nezizinda. Nokho, kufanele unake okukhethekile ngale ndlela yokondla abesifazane abakhulelwe kanye lactating. Ingane kumele athole zonke izithako ezidingekayo, olusakhula esibelethweni, abesifazane abakhulelwe ngakho nakanjani kudingeka uthathe Vitamin eziyinkimbinkimbi, uma kungukuthi usethe ukuba bangayeki ukuzincisha ukudla. Futhi ukondla usana ezinyangeni zokuqala ezimbalwa okudingeka ukuncelisa, ezimweni ezibucayi - ubisi inhlanganisela. Akunakuba ingane kusukela ekuzalweni ukuba bagome yokuphila vegan - kid kudingeka amaprotheni namafutha ukuze akhule kahle nobunye.