Uma ucabanga lokho izindlela zokupheka zemifino ezilula nezinempilo Ziyadina, ziyinkimbinkimbi, noma ngeke zikushiye wanelisekile—sekuyisikhathi sokushintsha indlela ocabanga ngayo. Abantu abaningi eSpain bayayamukela le nhlangano yemifino: abantu abadla imifino kuphela, abadla imifino kuphela, kanye nabantu abashintshashintshayo bagcwalisa amamenyu abo ngemifino, ubhontshisi, okusanhlamvu okuphelele, kanye namaprotheni asekelwe ezitshalweni ngaphandle kokulahla ukunambitheka okuhle noma injabulo yokudla kahle.
Kulesi sihloko uzothola imibono yansuku zonkeKusukela ekudleni kwakusihlwa okusheshayo kwasebusuku phakathi nesonto kuya ezinkethweni eziyinkimbinkimbi, lo mhlahlandlela unikeza isampula yemenyu yamasonto onke, amathiphu okudla okunempilo ukuqinisekisa ukuthi unakho konke okudingayo, kanye nezimpendulo zemibuzo evamile (Ingabe ukudla kwemifino kuyafana nokudla kwemifino? Ngingayitholaphi iphrotheni yami? Ingabe lena yindlela yokudla enempilo?). Konke kuchazwa ngezwi elinobungane, ngezibonelo ezisebenzayo kanye nezindlela zokupheka ezithile ezizokukhombisa ukuthi ukudla imifino akugcini nje ngokuba nomthwalo wemfanelo kodwa futhi kuyinto emnandi ngempela.
Abantu abadla imifino, abangadli inyama, abashintshashintshayo: ukuletha ukuhleleka emiqondweni
Ngaphambi kokuba siqale ukupheka, kubalulekile ukucacisa ukuthi kusho ukuthini indlela ngayinye yokudla, ngoba ukudla kwemifino kunokudla kwe-veganFuthi phakathi kwalokhu kunezikhundla eziningi eziphakathi nendawo.
Abantu abadla imifino basekela ukudla kwabo ukudla kwemifino (imifino, izithelo, ubhontshisi, okusanhlamvu, amantongomane, imbewu, njll.) futhi akubandakanyi inyama nenhlanzi. Kodwa-ke, zivame ukufaka eminye imikhiqizo yezilwane efana namaqanda, ubisi nemikhiqizo yobisi, noma uju, kuye ngohlobo lokudla imifino abalulandelayo.
Labo abakhetha Ukudla kwe-vegan Bahamba ibanga elide futhi basusa yonke imikhiqizo yezilwane: abayidli inyama noma inhlanzi, noma ubisi, amaqanda, noma uju. Ngaphezu kwalokho, abantu abaningi abangadli inyama bandisa le filosofi endleleni yabo yokuphila futhi bagwema izingubo noma imikhiqizo ehlolwe ezilwaneni. Kuyindlela ekhawulelwe kakhulu ngokombono wokudla, kodwa iyasebenza futhi inempilo uma ihlelwe kahle futhi inezelwa nge-vitamin B12.
Eminyakeni yamuva nje iphrofayili ithole amandla amaningi eguquguqukayoAbantu abalandela ukudla kwemifino, abagxile ekudleni okusekelwe ezitshalweni, kodwa ngezinye izikhathi abadla izinhlanzi, izinkukhu, noma eminye imikhiqizo yezilwane. Kuyindlela yokunciphisa ukusetshenziswa kwenyama ngaphandle kokwenza ushintsho olukhulu ngobusuku obubodwa, futhi kuyasimeme kakhulu emindenini eminingi.
Ekugcineni, kukhulunywa kakhulu ngokudla. isitshalo esekwe noma “okusekelwe ezitshalweni,” okugxila ekubekeni phambili ukudla okusha, okungacutshungulwanga kakhulu kunokudla okucutshungulwe kakhulu, kungakhathaliseki ukuthi kuyi-vegan noma cha. Lapha, ukugxila akusikho kakhulu ilebula lokudla, kodwa kukhwalithi yangempela yalokho okufaka epuletini lakho.
Izinzuzo zokudla kwemifino okuhlelwe kahle
I-American Academy of Nutrition and Dietetics kanye neminye imiphakathi yesayensi iye yaqaphela amashumi eminyaka ukuthi ukudla kwemifino okunempilo Ingafaneleka kuzo zonke izigaba zokuphila, okuhlanganisa ubuntwana, ukukhulelwa, noma umkhuba wezemidlalo osezingeni eliphezulu.
Ngokuphathelene nempilo, ukudla okusekelwe ezitshalweni kuvame ukuba iphrofayili yamafutha engconoUkudla okusekelwe ezitshalweni kunamafutha agcwele aphansi futhi kunikeza umthombo omuhle wamafutha angagcwele uma kufakwa amantongomane, imbewu, namafutha asezingeni eliphezulu. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kunikeza ama-carbohydrate ayinkimbinkimbi acebile nge-fiber, asiza ekulawuleni ukuhamba kwamathumbu, kuthuthukise ukusutha, futhi kufake isandla ekulawuleni isisindo.
Ziningi kakhulu futhi i-antioxidant phytochemicalsLezi yizinhlanganisela ezivikelayo ezitholakala ezithelweni, emifino, ebhontshisini, kanye nokusanhlamvu okuphelele okusiza ukuvikela amangqamuzana ekulimaleni kwe-oxidative. Lokhu kuhlotshaniswa nengozi ephansi yesifo senhliziyo nezinye izinkinga ezingamahlalakhona uma ukudla okuphelele kunempilo.
Ngokombono wezemvelo, ukunciphisa ukusetshenziswa kwenyama, ikakhulukazi inyama yenkomo, kunomthelela omkhulu kakhulu. Ukukhiqiza ikhilogremu yenyama Kungadinga amalitha amanzi angaba ngu-15.000, ngaphezu kokuthola ikhabhoni ephezulu okuvela ekudleni, ukufuya kakhulu, kanye nokuthuthwa. Ukukhetha izitsha ezisekelwe ezitshalweni kuthuthukisa ukusimama kokudla kwethu ngaphandle kokuyeka injabulo.
Ekugcineni, abantu abaningi bashintshela ezindleleni zokupheka zemifino ngoba izindaba zokuziphathaUkwenqatshwa kokubulawa kwezilwane ngobuningi, ukukhathazeka ngokudoba ngokweqile, noma ngezimo zokulima kwezilwane zasezimbonini. Ngakho-ke, igama elithi "imifino" seliyisambulela esibanzi kulabo, ngamazinga ahlukahlukene okuqina, abafuna ukudla ukudla okuhlonipha kakhulu ezinye izidalwa eziphilayo.
Amaprotheni asekelwe ezitshalweni: ezinye izindlela zenyama ezisebenzayo
Omunye wemibuzo emikhulu lapho umuntu ecabanga ukunciphisa noma ukuqeda inyama ukuthi uzoyitholaphi amaprotheni wekhwalithiLesi sakhamzimba besivame ukuhlotshaniswa nemikhiqizo yezilwane, kodwa namuhla siyazi ukuthi singatholakala kalula ngezinketho ezisekelwe ezitshalweni ezihlanganiswe kahle.
Ekudleni kwemifino okunempilo, cishe 10-15% wamandla Kufanele kuvele kumaprotheni (cishe amagremu angu-0,8 ngekhilogramu yesisindo somzimba ngosuku njengesiqondiso esijwayelekile). Ukuze kufezwe lokhu ngaphandle kwenyama noma inhlanzi, ukudla okusekelwe ezitshalweni kunikeza izinketho eziningi: ubhontshisi (amalentili, ubhontshisi, ubhontshisi, ubhontshisi obanzi), amantongomane, imbewu, okusanhlamvu okuphelele, okusanhlamvu okungamanga kanye nemikhiqizo yesoya noma ye-gluten efana ne-tofu, i-tempeh noma i-seitan.
Kubalulekile ukukhumbula ukuthi akuwona wonke amaprotheni ezitshalo "aphelele", okusho ukuthi awaqukethe wonke wonke ama-amino acid abalulekile ngezilinganiso ezifanele. Ubhontshisi kanye nezinto ezitholakala kuwo (i-tofu, i-tempeh, i-soy ethambile) noma ama-pseudocereal afana ne-quinoa kubhekwa njengamaprotheni aphelele, kanti eminye imidumba evamile idinga ukuhambisana nokusanhlamvu, amazambane noma amazambane amnandi ukuze kulinganiswe iphrofayili yamaprotheni.
Isibonelo, hlanganisa amalentili nelayisi elinsunduAma-chickpeas ane-couscous, ubhontshisi nommbila, i-hummus enesinkwa esihlwanyelwe kahle, noma isitshulu se-legume esinesinkwa esiphelele kuyizindlela ezilula nezendabuko zokuthola wonke ama-amino acid abalulekile usuku lonke. Kubantu abadala, le nhlanganisela ingasakazwa usuku lonke; ezinganeni ezincane, kungcono uma kwenzeka esidlweni esifanayo noma emahoreni ambalwa.
Ngaphandle kwemifino, izithelo ezomisiwe (amantongomane, ama-alimondi, ama-pistachio, amantongomane ephayini, ama-hazelnuts…) kanye nembewu (ifilakisi, isesame, imbewu yelanga noma yethanga, i-hemp) kuyanikeza amaprotheni, amafutha anempilo namamineraliImvubelo yokudla okunempilo ingenye isithako esithakazelisayo kakhulu, esinama-amino acid abalulekile namavithamini e-B, ngisho ne-B12 kwezinye izinhlobo ezicebile.
Ukudla okuyinhloko ekudleni kwemifino kwesimanje
Incwadi yezindlela zokupheka zemifino yamanje ihlanganisa imikhiqizo yendabuko kakhulu evela ekudleni kwethu nezithako ezivela kwamanye amasiko futhi esingazithola kalula ezitolo ezinkulu nasezitolo ezikhethekile namuhla.
I-Las izindunduma Zihlala ziyizisekelo: amalentili, ama-chickpeas, ubhontshisi omhlophe, obomvu noma omnyama, ubhontshisi, ubhontshisi obanzi… Zingavela ezitsheni zendabuko, okhilimu, amasaladi afudumele, ama-burger emifino enziwe ekhaya, i-falafel ebhakiwe noma ama-curries anezinongo.
I-Los okusanhlamvu okuphelele kanye nokolweni okungamanga (Ilayisi elinsundu, i-oats, i-millet, i-amaranth, i-buckwheat, i-quinoa) inikeza amandla aqhubekayo ngenxa yama-carbohydrate awo amunca kancane kanye ne-fiber. Asetshenziswa kumasaladi aphelele, ama-paella emifino kanye ne-seitan, ama-risotto emifino, ukudla kwasekuseni okufana ne-porridge, noma njengesitsha esiseceleni se-tofu ne-tempeh.
La soya ngezindlela ezahlukene Ingenye yezinsika zamaprotheni: i-tofu eqinile noma esilika, i-tempeh ebilisiwe kanye ne-soy ethambile noma eqinile, engabuyiselwa emanzini ukuze kulungiselelwe amasoso ohlobo lwe-Bolognese, ukugcwalisa ama-taco noma izitshulu ezinemifino.
El seitanKwenziwe nge-gluten kakolweni, lokhu kungenye indlela ethandwayo ngenxa yokuthungwa kwayo, okufana nokusikwa kwenyama ethile. Kungasikwa kube yiziteki, ama-cubes, noma imichilo bese kuphekwa nge-pepper sauce, imifino ethosiwe, noma ku-stews namazambane neminye imifino.
Ekugcineni, amantongomane, imbewu, ukhula lwasolwandle kanye nemvubelo kuyacebisa isidlo, kwenezela okuqinile, okumnandi, kanye nezakhamzimba ezincaneAkufanele kukhohlwe ukuthi imikhiqizo "ye-vegan" ecutshungulwe kakhulu evela esitolo esikhulu (amasoseji asekelwe ezitshalweni, inyama mbumbulu esezingeni eliphezulu, njll.) ayihlali inempilo: kungcono ukuhlola amalebula, ukubeka phambili izithako ezibonakalayo bese uthambekela kulezo ezintsha ngangokunokwenzeka.
Izindlela zokupheka zemifino ezilula nezinempilo zansuku zonke
Manje njengoba sesixoxe ngezinto eziyisisekelo, ake sibheke ukuthi yini oyithandayo ngempela: imibono ethile yokudla ukuthi ungazifaka kalula ohlelweni lwakho lwansuku zonke ngaphandle kokuhlanya. Uzobona izinketho ezisheshayo, ezinye eziyinkimbinkimbi, kanye nezinhlanganisela eziningi zokukukhuthaza ukuthi uzenze ngokwakho nganoma yini onayo esiqandisini.
1. Ama-noodle elayisi ane-tofu kanye nopelepele othosiwe
Isitsha esanelisayo nesiphefumulelwe yi-Asia, esingenayo i-gluten futhi silungele isidlo sasemini noma sakusihlwa esiphelele. Siqala ngezinye ama-noodle elayisi Kufakwe amanzi ngokwemiyalelo yephakheji, kuhambisane nezingcezu zepelepele, eminye imifino oyikhethile (isanqante, i-zucchini, i-broccoli, amakhowe) kanye ne-tofu eqinile efakwe umbala onsundu epanini kanye nesoya enhle kanye nesoso.
Icebo likhona hlanganisa i-tofu Fafaza imifino ngesoso likasoya, ijinja, igalikhi, kanye, uma uthanda, nesiraphu encane yoju noma i-agave yabantu abadla imifino kuphela. Faka imifino ekushiseni okuphezulu kuze kube yilapho ithambile, engeza i-tofu eqhotsiweyo, bese uhlanganisa nama-noodle. Ngemizuzu embalwa nje, uzoba nesitsha esigcwele umbala, ukuthungwa, kanye neprotheyini ephelele esuselwe ezitshalweni.
2. Isaladi efudumele ye-quinoa, ithanga elithosiwe kanye ne-pomegranate
I-Quinoa, ebhekwa njenge- amaprotheni epheleleIsebenza kahle kakhulu kumasaladi afudumele. Inhlanganisela ephumelelayo ukuxuba i-quinoa ephekiwe futhi ekhishwe amanzi kahle nethanga elithosiwe eliqoshiwe (elifakwe uwoyela womnqumo nosawoti), izingcezu ze- U-anyanisi onsomi, ingxube yembewu (i-sunflower, ithanga, i-sesame), imbewu yepomegranate, i-mint entsha kanye ne-coriander.
Konke kuxutshwe amafutha omnqumo angenasici kanye nejusi likalamulaLungisa usawoti, bese uphakela kufudumele noma ekamelweni lokushisa. Kuyindlela yokudla ye-vegan egcwele i-fiber, amavithamini, namaminerali, efanelekile njengesidlo esilula noma njengesidlo esiseceleni esidlweni esimnandi kakhulu.
3. I-omelet yamazambane engenamaqanda (inguqulo ye-vegan)
I-omelet yaseSpain yakudala inenguqulo yayo ye-vegan esebenzisa ufulawa we-chickpea Esikhundleni seqanda. Amazambane aqoshiwe kanye no-anyanisi kuthosiwe ekushiseni okuphansi kumafutha omnqumo amaningi kuze kube yilapho kuthambile, kukhishwe amanzi kahle bese kuhlanganiswa nenhlama eyenziwe ngofulawa we-chickpea namanzi kuze kube yilapho kutholakala ukuqina okufana neqanda elishayiwe.
Ukuze kuthuthukiswe ukunambitheka okuvamile, abantu abaningi basebenzisa usawoti omnyama kala namakokwengeza inothi lesibabule elikhumbuza iqanda. Ingxube iphekwa epanini elinganamatheli, iphendulwe ngosizo lwepuleti, njenge-omelet yendabuko. Umphumela uba mnandi, onsundu wegolide ngaphandle, futhi umangaza ngisho nakubantu abangewona ama-vegan.
4. I-tofu ye-vegan exutshwe nemifino nezinongo
Enye indlela ephumelela kakhulu esikhundleni samaqanda yi- ukuphambana kwe-tofuKusetshenziswa i-tofu eqinile, ekhishwe amanzi kahle, ihlungwe ngefoloko ize ibe nokwakheka okusanhlamvu. U-anyanisi, i-celery, kanye nejinja entsha eqoshiwe kuthosiwe emafutheni omnqumo; kunezelwa izinongo ezifana ne-turmeric, i-cumin, i-paprika, kanye ne-tomato paste encane.
Uma i-sofrito iphunga elimnandi, engeza i-tofu eqhekekile, uyifake usawoti kanye nopelepele, bese uyivumela ipheke imizuzu embalwa, wengeze umhluzi omncane noma amanzi uma kudingeka ukuze ingabi yomile. uketshezi lukalamula Futhi amakhambi amasha njengeparsley noma i-cilantro agcwalisa isidlo. Ilungele ukudla kwasekuseni okumnandi, i-brunch, noma ukudla kwakusihlwa okusheshayo.
5. I-falafel ebhakiwe kancane
I-falafel yakudala yenziwe ngama-chickpeas omisiwe acwiliswe emanzini, kodwa kukhona inguqulo elula kakhulu esebenzisa ophekiwe ophekiweIsinkwa esisikiwe, u-anyanisi, ugalikhi, amakhambi amasha, nezinongo ezifana ne-cumin ne-paprika kuhlanganiswa kuze kutholakale inhlama elawulekayo. Amabhola amancane noma ama-patties ayakhiwa bese eshiywa esiqandisini ukuze aqine.
Esikhundleni sokuthosa, zingabhakwa emafutheni omnqumo amancane kuze kube nsundu ngegolide ezinhlangothini zombili, ziphenduke phakathi nokupheka. Lokhu kuphumela ku- i-falafel elula kakhulu, ilungele ukuhambisana nesaladi, isinkwa se-pita, i-hummus ne-yogurt noma isosi ye-tahini.
6. I-tortilla ye-zucchini ebhakiwe yi-vegan
Kusukela emcabangweni ofanayo wokusebenzisa ufulawa we-chickpea, ungenza i-tortilla ye-vegan emnandi kakhulu ne-zucchini egayiwe. Ufulawa uxutshwa namanzi, usawoti, i-bicarbonate yesoda, i-turmeric, i-cumin, i-garlic powder, i-herbes de Provence, ama-flakes e-yeast nutritional kanye nejusi likalamula elincane, okwenza inhlama ibe bushelelezi ngaphandle kwamaqhubu.
Okulandelayo, faka i-zucchini egayiwe futhi ekhishwe amanzi kahle, uthele konke epanini lokuthosa eligcotshwe kancane noma esitsheni esingangeni kuhhavini, uqale ukubilisa phezu kokushisa, bese uqeda ngokubilisa kancane. Ingaphakathi lizoba mnene futhi limanzi, kanti ubuso buzoba nsundu kancane ngokwegolide—kufanele ukuphakelwa njengesidlo sakusihlwa esilula nesaladi enhle.
7. Ibhotela le-cashew elenziwe ekhaya
Ukwenza ibhotela lamantongomane lisakazwe ekhaya kulula njengokuhlanganisa ama-cashew aqoshiwe kumshini wokucubungula ukudla onamandla. Ekuqaleni, kwakheka imvuthuluka, bese kuba inhlama encane, futhi ngesineke, kuvela ukuthungwa okubushelelezi nokunokhilimu okungasakazwa kalula.
Lona ibhotela le-cashew Ilungele ukudla kwasekuseni, ukudla okulula noma ukwengeza isipuni kukhilimu wemifino kanye nososo, okunikeza ukhilimu kanye nokwengezwa okwengeziwe kwamafutha anempilo kanye namaprotheni emifino.
8. I-chickpea curry enomango nobisi lukakhukhunathi
Uma uthanda ukudla okubabayo, le curry yemifino izokukholisa. I-sofrito enuka kamnandi ilungiswa ngegalikhi, ijinja, u-anyanisi oluhlaza, izinongo eziphelele njenge-cumin ne-coriander, iqabunga le-curry noma iqabunga le-bay, kanye nengxube yempuphu ye-curry egayiwe, bese ingezwa. imifino ezintini (isanqante, i-leek, i-celery) bese uzivumela zithambe.
Umango ovuthiwe, ocoliwe ngamajusi awo, ufakwa kanye nobisi lukakhukhunathi noma ukhilimu we-oat. Uphekwa ekushiseni okuphansi, bese kufakwa ama-chickpeas aphekiwe. Ukuthinta kokugcina kunikezwa ujusi kalamula, usawoti, kanye nesandla esikhulu... i-cilantro entsha noma i-parsleyKuhle kakhulu ukuphakelwa nelayisi elinsundu, i-couscous, noma isinkwa esisicaba.
9. Ama-burrito emifino anobhontshisi omnyama
Ama-Burrito ayinketho enhle kakhulu ye- isidlo sakusihlwa esingahlelekileUbhontshisi omnyama uyaphekwa (noma ubhontshisi osemathinini usetshenziswa, ukhishwe amanzi kahle) bese uphekwa nge-chili encane, usawoti kagalikhi kanye noketshezi lwawo kuze kutholakale i-puree ejiyile kodwa elawulekayo.
Okwamanje, shaya izingcezu zika-anyanisi kanye nopelepele obomvu noluhlaza okotshani ku-olive oil phezu kokushisa okukhulu. Ukuze uhlanganise ama-burrito, ama-tortilla kafulawa afudumele, faka ungqimba olukhulu lwe-bean puree, bese ubeka imifino eqoshiwe phezulu. Zigoqe njengemvilophu, uzifake umbala onsundu kafushane epanini, bese ukhonza zishisa, njengoba zinjalo noma nge-hot sauce, i-guacamole, kanye nemifino eluhlaza.
10. I-Seitan kusoso lwepelepele
Kulabo abaphuthelwa yi-steak yakudala ene-creamy sauce, I-Seitan ku-pepper sauce Kuyimpumelelo. Izingcezu ezincane ze-seitan zifakwa umbala onsundu epanini elinamafutha omnqumo phezu kokushisa okuphezulu kuze kube yilapho zishintsha umbala, bese zisuswa bese epanini elifanayo, izingcezu zegalikhi nama-peppercorn amnyama ziyaphekwa kuze kube yiphunga elimnandi.
Faka iwayini elimhlophe, vumela utshwala buphele, bese ufaka isitokwe semifino, i-thyme, kanye nokhilimu osuselwa ezitshalweni (usoya, i-oat, ukhukhunathi, ilayisi, njll.) kanye ne-paprika ukuze unambitheke. Uma sekujiyile kancane, engeza ama-fillet e-seitan ukuze amunce ukunambitheka. Umphumela uba isidlo esimnandi nesiduduzayoIlungele imicimbi ekhethekile.
11. Ama-burger amancane e-avocado ne-quinoa
Uma ufuna okuthile okuhlukile ongakudla noma ongamangaza abangani bakho ephathini yesidlo sakusihlwa, lawa ma-mini burger ayahlangana i-avokhado evuthiwe kanye ne-quinoa ephekiwe no-anyanisi obomvu, i-cilantro, upelepele oshisayo, impuphu kagalikhi, i-lime zest kanye nejusi, usawoti kanye nopelepele.
Ukuthungwa kulungiswa ngesinkwa se-breadcrumbs kuze kube yilapho kwakheka ama-patties amancane, abese egcotshwa kancane ngesinkwa se-breadcrumbs bese ethosiwe ngamafutha omnqumo amancane aze abe nsundu ngegolide. Angaphakelwa ngamabhanisi amancane nelethisi, utamatisi, amasoso enziwe ekhaya, kanye neminye imifino emisha.
12. Isaladi ye-vegan yama-chickpeas athosiwe kanye ne-kale
Isaladi efakazela ukuthi amasaladi e-vegan Azinakuba yinto engavamile. Ngakolunye uhlangothi, ama-chickpeas akhishwe amanzi futhi omisiwe abhakwa ngamafutha omnqumo, usawoti, kanye ne-garlic powder kuze kube nsundu ngegolide futhi aqine.
Ngakolunye uhlangothi, i-dressing ekhilimu ilungiswa ngokuxuba ama-cashew acwilisiwe, amanzi, uwoyela, ijusi likalamula, isinaphi ye-Dijon, igalikhi, ama-capers, usawoti, kanye nopelepele, okuholela kusoso olujiyile lwesitayela sikaCaesar. Izithako ziqedwa ngokuxuba ama-cashew, imbewu yesesame, kanye nembewu ye-hemp namafutha, impuphu kagalikhi, kanye nosawoti, ukuze kufezwe i- "ukuqhekeka" okucwebezelayo.
Okusele nje ukuxuba i-kale eqoshiwe kanye ne-lettuce ye-romaine esitsheni esikhulu kanye ne-dressing, uhlikihle amaqabunga kancane ukuze uwathambise bese uqeda ngama-chickpeas athosiwe kanye nengxube yembewu namantongomane phezulu.
13. Ama-taco e-vegan enziwe ngama-chickpeas kanye ne-soy ethambile
Ama-taco e-vegan akuvumela ukuthi uzame izinongo nama-sauce ngokugcwele. Ukuze ugcwalise, faka u-anyanisi oqoshiwe negalikhi, engeza i-cumin, i-paprika, i-sinamoni, i-oregano, kanye nopelepele we-chipotle oqoshiwe kusoso we-adobo, bese ufaka utamatisi omusha oqoshiwe noshukela omncane ukuze ulinganisele ubumuncu.
Bayangeza ubhontshisi ophekiwe kanye nesoya enomumo omuhle Izimbewu zommbila zicwiliswa ngaphambili emhluzini noma emanzini bese ziphekwa kuze kube yilapho ingxube iqina, ngaphandle koketshezi oluningi. Faka usawoti nezinongo, bese ukhonza ngaphakathi kwama-tortilla ommbila noma kakolweni ngezithako ozithandayo: u-anyanisi omusha, i-cilantro, i-pico de gallo, i-guacamole, noma isosi ye-yogurt esekelwe ezitshalweni.
14. Ama-Pinto Bean Burritos eSidlweni Esijabulisayo
Isitayela sama-burrito e-Tex-Mex sithandwa kakhulu, futhi lolu hlobo lusebenzisa ubhontshisi we-pinto ophekiweUmmbila omnandi, u-anyanisi, upelepele oluhlaza, ilethisi, kanye ne-avocado noma i-guacamole. Faka u-anyanisi nepelepele, engeza ubhontshisi nommbila kanye ne-paprika ne-cumin, uhlanganise ubhontshisi ukuze uthole ukuthungwa okukhilimu.
Ngama-tortilla afudumele, i-burrito ngayinye ihlanganiswa nesisekelo se-stir-fry, ilethisi eliqoshiwe, i-avocado eliqoshiwe, futhi, uma uyithanda i-spicy, i-salsa. Kuyi- isidlo sakusihlwa esimnandi kodwa esinempilo, ilungele ukwabelana nomndeni.
15. Okhilimu nezitsha ezibandayo ezilula: ikhukhamba, iyogathi kanye ne-gazpachos
Ngezinsuku ezishisayo noma uma uthanda into elula kakhulu, ukhukhamba obandayo kanye nokhilimu we-yogurt Kuyisisombululo esihle kakhulu. Vele uhlanganise ikhukhamba neyogathi yemvelo (noma esuselwe ezitshalweni), igalikhi encane uma uthanda, amaqabunga eminti, ijusi likalamula, usawoti, kanye nopelepele, ulungise ukuqina ngamanzi abandayo. Kuphakelwa kubanda kakhulu nge-oyili yomnqumo, kuyaqabula, kuyamanzisa, futhi kulula ukukugaya.
Ngokufanayo, ukudla okulula kufana nama-gazpacho kanye okhilimu bemifino ebandayo (utamatisi, i-zucchini, ithanga, udali obomvu onemifino, njll.), okungagcwaliswa ngezithako ezengeziwe i-tofu eqoshiwe, imbewu noma amantongomane ukwandisa ukusutha.
16. Amaqabunga agcwele i-edamame hummus kanye ne-heura ethosiwe
Umqondo wokuqala ukusebenzisa amaqabunga e-iceberg lettuce njengesisekelo sabanye ama-tacos emifinoI-Hummus ilungiswa ngokuxuba i-edamame ephekiwe futhi ehlutshiwe negalikhi, i-tahini, ijusi likalamula, umhluzi wemifino, kanye ne-cumin kuze kutholakale ukhilimu obushelelezi nojiyile.
Izaqathi ezincane kanye nezinqwaba ze-bimi ziphekwa kahle, ukhukhamba kanye ne-radish kunqunywa kube yizicucu ezincane, bese u-anyanisi obomvu oqoshiwe ufakwa usawoti, ushukela, uviniga kanye ne-lime, okushiye ukuthi kuphumule okungenani amahora angu-24 esiqandisini ukuze kuthuthukiswe ukunambitheka okufakwe ukhilimu kanye nokunambitheka okubabayo kancane.
Izingcezu ze i-heura nemifino ngamafutha esesame. Ukuze uhlanganise, faka isipuni esikhulu se-edamame hummus eqabungeni ngalinye lelethisi, ubeke i-heura ethosiwe kanye nemifino phezulu, engeza u-anyanisi oqoshiwe, bese uqeda ngamaconsi ambalwa e-soy sauce exutshwe ne-miso. Isitsha esisha, esiphelele, nesinomnandi.
Imibuzo evame ukubuzwa mayelana nezindlela zokupheka zemifino
Umbuzo ovamile ukuthi ngabe izinsizakalo zokulethwa kokudla noma ama-recipe kit, njengabanye abahleli bamasonto onke, ayanikeza yini izinketho ezahlukahlukene zemifinoAmapulatifomu amaningi akuvumela ukuthi ukhethe izinhlobo ezithile zemenyu (ezidla imifino kuphela, ezidla imifino kuphela, ezishintshashintshayo, ezisebenzisa amakhalori aphansi, ezidla ukudla okunempilo…) ukuze zivumelane nezintandokazi zakho.
Ngokuphathelene nokuthi izindlela zokupheka zemifino ziphilile ngempela, impendulo iwukuthi Zingaba njalo, futhi zinjalo kakhulu.Uma nje zisekelwe ekudleni okusha, ubhontshisi, izithelo, imifino, okusanhlamvu okuphelele, namafutha asezingeni eliphezulu, inkinga akukhona ukuba yi-vegetarian noma cha, kodwa kunalokho ukuzitika ngokweqile ngemikhiqizo ecutshungulwe kakhulu, amaswidi, ukudla okuthosiwe, noma ukudla okunosawoti omningi namafutha angenampilo.
Ngokuphathelene ne-vitamin B12, ekudleni okuqinile kwe-vegan kubalulekile ukuba ne-vitamin B12. isithasiselo esithileLe vithamini ayitholakali ngobuningi obanele ekudleni okusekelwe ezitshalweni kuphela. Abantu abadla imifino abadla ubisi namaqanda bangase bangadingi ukwengezwa, kodwa kuyalulekwa ukubonisana nochwepheshe wezokudla.
Uma ungabaza ukuthi ungayihlela kanjani imenyu yakho, ikakhulukazi ngezikhathi ezibucayi (ebuntwaneni, ukukhulelwa, ezemidlalo ezisezingeni eliphezulu), kungcono ukubonisana nochwepheshe. ochwepheshe bezokudla-ochwepheshe bezokudla ekudleni okusekelwe ezitshalweni, okungalungisa ubuningi kanye nokuhlanganiswa kwesimo sakho.
Indlela yokwakha izitsha zemifino ezilinganiselayo
Ukuqinisekisa ukuthi ukudla kwakho kwemifino kuphelele, isiqondiso esihle ukuthi cishe ingxenye yamandla akho kufanele ivele ku- ama-carbohydrate ayinkimbinkimbi (okusanhlamvu okuphelele, amazambane, ubhatata, ama-legumes), amaprotheni asezingeni eliphezulu angu-10-15% kanye namafutha anempilo asele (amafutha omnqumo, amantongomane, imbewu, ukwatapheya).
Icebo elilula kakhulu elibonakalayo yileli “puleti elinempilo” elidumile: cishe ingxenye yepuleti eligcwele imifino nemifino (okuluhlaza noma okuphekiwe), ingxenye yesine enemifino noma i-tofu/tempeh/seitan kanti enye ingxenye enezinhlamvu eziphelele (irayisi, i-pasta kakolweni ophelele, i-quinoa, i-couscous kakolweni ophelele…). Ngale ndlela uqinisekisa ukuthi i-fiber, amaprotheni, amandla kanye nezakhamzimba ezincane ziyatholakala esidlweni esifanayo.
Ukuze kuthuthukiswe ukumuncwa kwensimbi ne-zinc emithonjeni yezitshalo, kuhle ukuhambisana nokudla kanye... izithelo ezicebile ku-vitamin C (Izithelo ze-citrus, ama-strawberry, ama-kiwi) noma amasaladi anopelepele oluhlaza, utamatisi, neminye imifino emisha. Futhi uma uphuza ikhofi noma itiye, kungcono ukuzigwema ekudleni okuyinhloko, njengoba zingaphazamisa ukumuncwa kwamaminerali athile.
Isampula yemenyu yemifino yamasonto onke: imibono yokukukhuthaza
Ukuze sikubonise ukuthi ungazifaka kanjani zonke lezi ziphakamiso empilweni yakho yansuku zonke, nansi i- Isibonelo semenyu yemifino yamasonto onke nemibono yokudla kwasekuseni, ukudla okulula kwasemini, isidlo sasemini, itiye lantambama, kanye nesidlo sakusihlwa. Akuyona uhlelo oluhleliwe noma oluqondene nawe, kodwa kunalokho isisekelo sokuba udale esakho.
Isikhathi sekhefu
Ezinye izinhlanganisela ezingaba khona zokuqala ngamandla:
- Ikhofi enesiphuzo se-oat esicebile nge-calciumisinkwa se-rye kanye nesitsha sama-cherries.
- Itiye eliluhlaza, isitsha se-millet esivuvukele esinesiphuzo se-oat nama-plum.
- Ikhofi nesiphuzo sesoya esicebile nge-calcium, i-rye toast ene-hummus, i-melon kanye nesaladi ye-strawberry.
- I-Smoothie enokufakwa kwejinja, ama-strawberry kanye nembewu ye-chia, kanye ne-soy yogurt enobhanana nesinamoni.
- Ikhofi enobisi lwesoya, iphalishi le-oatmeal elinamagilebhisi omisiwe, imbewu yelanga nesinamoni, kanye nesitsha sama-strawberry.
- Itiye eliluhlaza, isinkwa esithosiwe esiphelele esino-avokhado notamatisi ofafazwe ngembewu yefilakisi nama-apricot amasha.
- Ikhofi nesiphuzo sesoya, ijusi le-orange lemvelo kanye nama-pancake e-wholemeal anebhotela lamakinati kanye nebhanana, okuhambisana nengxube yamantongomane.
Ukudla okulula kwasekuseni kanye nokudla okulula kwasemini
Ukuze ugcine amandla akho phakathi kokudla, ungasebenzisa ukudla okulula okulula like:
- Isinkwa esithosiwe esine-pesto ebomvu esenziwe ngotamatisi omiswe elangeni kanye ne-tahini.
- Izingcezu ze-apula ezinebhotela lamantongomane.
- Ama-smoothie ezithelo nemifino enziwe ekhaya.
- Izinti zesinkwa eziphelele ezine-hummus.
- Isaladi yezithelo yesizini.
- I-chia pudding enobisi olusekelwe ezitshalweni.
- I-granola eyenziwe ekhaya enobisi lwe-alimondi noma i-yogurt esuselwe ezitshalweni.
- I-yogurt kakhukhunathi, i-soy noma i-oat enamantongomane nama-raisin.
Ukudla
Ngesikhathi sokudla okuyinhloko ungadlala ngakho ubhontshisi, okusanhlamvu kanye nemifino ngezindlela eziyinkulungwane:
- I-pasta ye-chickpea enemifino ethosiwe kanye nezithelo ezintsha njenge-dessert.
- Isaladi ye-Arugula enama-strawberry nama-red bean fajitas ane-bell pepper; i-yogurt enesinamoni.
- I-spaghetti ephelele ne-soy bolognese ethambile kanye nemifino; i-pear njenge-dessert.
- Isitshulu se-Seitan namazambane nemifino ehlukahlukene.
- Isaladi ye-quinoa enemifino nezithelo.
- Ibhega lebhontshisi elibomvu nelayisi elenziwe ekhaya elinososo katamatisi.
- Isitshulu selentile nelayisi elinsundu kanye ne-sorbet yezithelo.
- I-Vichyssoise (ukhilimu we-leek) kulandele i-paella yemifino ne-seitan, kanye ne-ayisikhilimu ye-watermelon.
- Ilayisi elinemifino namakhowe elihambisana neqanda elibilisiwe (uma ulandela ukudla kwe-ovo-lacto).
- Ama-chickpeas athosiwe nesipinashi, amantongomane ephayini kanye nama-walnuts.
- I-cauliflower ethosiwe nezinongo kanye ne-macaroni ene-spinach kanye ne-walnut pesto.
- I-omelet yamazambane ye-vegan enesaladi yelethisi yemvu, ama-strawberry kanye ne-orange, kanye ne-soy yogurt nama-raisin.
Ukudla kwakusihlwa
Ukuze kuqedwe usuku ngendlela elula kodwa eyanelisayo, lezi izidlo zakusihlwa zemifino Ziyasebenza kakhulu:
- I-Gazpacho, i-tofu ephekiwe no-anyanisi, i-zucchini nobhontshisi oluhlaza, kanye ne-melon njenge-dessert.
- Ukhilimu wamalenti abomvu neyogathi kanye nama-cashew aqoshiwe (uma udla ubisi).
- I-curry yemifino ene-tempeh kanye ne-watermelon entsha.
- I-burger ye-vegan ene-arugula namakhowe, ama-sweet potato chips abhakiwe kanye ne-peach.
- Isaladi ye-Amaranth ene-spinach kanye ne-vegan quiche; isitsha se-cherry.
- Ukhilimu wesobho le-lentil, ithanga kanye nobhatata, kanye ne-yogathi yemvelo enoju nama-walnuts (kwabadla imifino e-ovo-lacto).
- Ukhilimu we-chickpea onembewu yethanga, kanye nesitsha samajikijolo abomvu ane-yogurt kakhukhunathi.
- I-Falafel enesaladi kanye nesaladi yezithelo zesizini.
- Isobho le-lentil elinemifino nama-plum amasha.
- Isaladi yobhontshisi omhlophe enespinashi, isinkwa se-pita esithosiwe kanye ne-ayisikhilimu ye-melon eyenziwe ekhaya.
Amathiphu namaqhinga okwenza izindlela zakho zokupheka zemifino zibe yimpumelelo
Ukuze ikhishi lakho lemifino libe yimpumelelo ephelele, kunezindlela ezimbalwa amaqhinga alula kakhulu lokho kwenza umehluko futhi kukongela isikhathi kanye nezinkinga zobuhlungu bekhanda.
Okokuqala, njalo kufanele ube imidumba esandleniAmathini e-lentile ephekiwe, ama-chickpeas, noma ubhontshisi angonga ukudla ngemizuzu emihlanu. Uma ukhetha ukuziphekela wena, pheka amaqoqo amakhulu bese uwaqandisa ngezingxenye ngazinye. Alungele amasaladi, izitshulu, amasobho, ama-burger, i-hummus, nokunye okuningi.
I-Tofu ne-tempeh zingabangane bakho beprotheyini: ungesabi, zifana ne- useyili ongenalutho Zimunca ukunambitheka kwanoma yini oyifakayo kuzo. Zifake ku-soy sauce, ijusi likalamula, igalikhi, amakhambi, nezinongo, bese uzihlanganisa, uzithose kuhhavini, noma uzifake ku-stew.
Izinongo ziwumongo wendaba. Ungazeqisi. ikhumini, i-paprika, i-turmeric, i-oregano, i-curry, upelepele...guqula imifino elula ibe izitsha ezimangalisayo. Zama uze uthole izinhlanganisela zakho ozithandayo futhi ungesabi ukuzivumela zithathe indawo ephambili.
Dlala nge ukwakhekaHlanganisa imifino eqhotsiweyo nama-puree abushelelezi, engeza amantongomane noma imbewu ethosiwe ukuze uthole ukuqhotyiswa, sebenzisa i-avocado noma ama-nut butters ukuze uthole ukukhilimu… Ngale ndlela, ukulunywa ngakunye kuyathakazelisa kakhulu futhi awusoze wazizwa sengathi udla “imifino nje”.
Yenza okuhle kwe imifino yesiziniZishibhile, zinambitheka kangcono, futhi zikwenza ushintshe ukudla kwakho. Ukwenza ukuhlela okuncane kwamasonto onke (ukupheka ngamaqembu) nokupheka amasobho, ama-legume, kanye nezitsha ezisekelwe kokusanhlamvu konke ngesikhathi esisodwa kuzokushiya nokudla okuningi okulungele uma ufika ekhaya futhi ungazizwa sengathi usika u-anyanisi.
Uma uthanda ukunambitheka kweqanda kodwa ufuna ukukugwema, faka usawoti omnyama kala namak Kuma-tortilla e-vegan namaqanda e-tofu aqhekeziwe: ukuthinta okunesibabule kuyakhohlisa ulaka futhi kuyinto etholwe ngempela. Futhi, ngaphezu kwakho konke, kuveza ubuhlakani: nge-legume, okusanhlamvu, kanye nemifino eminingi, kanye nesoso elimnandi, unesipuni sokudla esihlungiwe.
Imibono yokubhanqa: ukuthi yini ongayiphakela nezitsha zakho zemifino
Ukuze uqedele isipiliyoni, ungacabanga nangokuthi yini iziphuzo zihlangana kangcono ngezindlela zakho zokupheka zemifino, kokubili ngotshwala nangaphandle kotshwala.
Ensimini yewayini, amhlophe amasha (Isibonelo, i-Verdejo noma i-Albariño) ivame ukuhambisana kahle nemifino ethosiwe, i-tofu efakwe emanzini, amasaladi, kanye nezitsha ezinamakhambi anuka kamnandi, ngenxa ye-acidity yazo kanye namanothi ezithelo namakhambi. Uma isidlo simnandi kakhulu (i-omelet yamazambane ye-vegan, ama-burrito, izitshulu ze-legume ezinezinongo eziningi), iwayini elibomvu elincane, elibushelelezi, nelingena-tannin eningi, njengewayini elithile le-Mencía noma i-Rioja elincane, lingafanelana kahle.
Ngobhiya, ama-lager abushelelezi Futhi uma zibanda kakhulu, zihambisana kahle nezitsha ezintsha njengesobho lekhukhamba, amasaladi, noma i-gazpacho. Kuma-curries, ama-tacos, noma ama-burrito anezinongo, i-IPA ene-citrus namanothi abuhlungu ifanelana kahle. Futhi ezitsheni ezicebile noma eziqinile, i-blonde ale noma i-Amber Ale ingaba isimanga esimnandi.
Uma ukhetha ukugwema utshwala, lolu hlu luyathakazelisa ngokulinganayo: amanzi acwebezelayo Ngesilayi sikalamula noma ikhukhamba, i-kombucha ethambile, i-apula noma ijusi lamagilebhisi elimhlophe elingenashukela, noma itiye elibandayo elingenashukela elenziwe ekhaya (okuluhlaza okotshani, okumhlophe, okufakwe izithelo) kuhambisana kahle nezindlela zokupheka eziningi. Umgomo uwukuvuselela nokuhlanza ulwanga ngaphandle kokunciphisa ukunambitheka kwesitsha.
Into ebalulekile ukuthi uzizwe sengathi izindlela zokupheka zemifino ezilula nezinempilo Zingena kalula ohlelweni lwakho kanye nesikhathi sakho sokuphumula, kusukela ebhokisini lakho lesidlo sasemini emsebenzini kuya esidlweni sakusihlwa sangoMgqibelo nabangani. Njengoba unesisekelo esihle semifino, okusanhlamvu okuphelele, imifino yesizini, kanye nomcabango omncane, kulula ukuhlanganisa amamenyu aphelele, amnandi, futhi aqhubekayo akusiza ukuthi uzinakekele cishe ngaphandle kokuqaphela.
