I-Veganism yinto enzima kakhulu yemifuno xa yonke imveliso yezilwanyana imvelaphi. Abantu abaninzi bacinga ukuba akunakwenzeka ukupheka into enomnandi ngaphandle kokusebenzisa inyama, kodwa ngokuqinisekileyo ukutya kwe-vegan kunokuncintisana neqhekeza lezonka . Ukongezelela, ukukhetha ukutya okunempilo, unokuphucula kakhulu impilo yakho kwaye ulawule ubunzima obukhulu.
Imveliso ye-vegan
Abaninzi baphosakeleyo, becinga ukuba izilwanyana zidla "utshani" kuphela, kuba uluhlu lokutya luvumelekile.
Uluhlu lweemveliso ze-vegan:
- I-avovoc . Esi siqhamo kufuneka sibe semenyu, kuba iqukethe amafutha amaninzi e-polyunsaturated, ayimfuneko kumntu onqaba amafutha ezilwanyana. Ukongeza, i-avocado iqukethe iiprotheyini ezininzi, iivithamini kunye neemaminerali.
- Ioli e-Flaxseed . Ukucima, le oli ayifanelekanga, kodwa ingafakwa kwi-salads. Ku luncedo ngenxa yobukho be-acids fatty Omega-3, 6 ne-9. Inani lemihla ngemihla - 1 tbsp. isipuni ngosuku.
- Sea kale . Le mveliso iqukethe inani elikhulu le-iodine, kunye nezinye izinto ezincedo. Ungasebenzisa kwakhona i-nori ukwenza i-vegan rolls.
- Cheese tofu . Le mveliso yenziwe kwi-soy, eyinika iprotheni engaphezulu. I-Cheese ingasetyenziselwa izitya ezahlukeneyo, umzekelo, i-salads kunye namasketi. Ukusuka kwesoya kulungiselelwe inyama, enokusixhasa isitya sesibini.
- Umgubo onobuqhamo . Kusuka kulungiselela isonka, i-pasta kunye neefestile ezahlukeneyo. Ukutya okunjalo ngumthombo onamandla kakhulu, kunye nefiber ezininzi , eziphucula inkqubo yokutya.
- Utya . Ziqukethe ezininzi i-carbohydrates eziyinkimbinkimbi ezinika ubungqina, kwaye ziqulethe izinto ezininzi ezincedo. Iingqolowa zisetyenziselwa i-porridge kuphela, kodwa kunye nokulungiselela izitya ezahlukeneyo, umzekelo, iinquntsho.