Ukutya oku-5 kweVegan okukwenza utyebe

Umxholo

• I-Smoothies engeyiyo yobisi kunye neProtein Shakes
• Umakhulu
• IiChips zeVegan
• Ioyile yeCoconut, ubisi, okanye iyogathi
• Iidessert zeVegan
• Uphengululo lwe

Ukutya kwe-vegan, umzala othintelayo wokutya imifuno (akukho nyama okanye ubisi), iya isiba yinto ethandwayo, kunye neivenkile zokutyela ezivela kwilizwe liphela kunye nemigca yokutya okuhlanganisiweyo okuboniswa kwiishelufa zevenkile. Nangona esi simbo sokutya sihlala sincinci kumafutha kunye neekhalori kunokutya okuqhelekileyo kwaseMelika, ngenxa yokugxininisa kwiziqhamo, imifuno, kunye neenkozo ezipheleleyo, ukuhamba kwe-vegan akuqinisekisi ukulahleka kwesisindo. Enyanisweni, kunokubangela ubunzima ukuba awulumkanga, ngokutsho kukaRachel Begun, i-MSRD, i-dietitian ebhalisiweyo kunye nesithethi se-Academy of Nutrition and Dietetics.

"Nokuba sithini na isicwangciso sokutya osilandelayo, nokuba sisempilweni okanye akunjalo ukwehla kobunzima kuxhomekeke kwixabiso lesondlo, ubungakanani besabelo, kunye nokutya ikhalori ngokubanzi, utshilo. Nazi ukutya okuhlanu okuqhelekileyo kwi-vegan yokutya okunamandla okupakisha kwiipounds.

I-Smoothies engeyiyo yobisi kunye neProtein Shakes

Ezi zizinto ezithandwayo kwiikhefi ze-vegan, ngakumbi kuba ukufumana iprotheyini eyaneleyo kwisidlo se-vegan kunokuba yinkxalabo. Ngokuqhelekileyo zenziwe ngeziqhamo, ubisi lwe-soy, kunye nomthombo we-vegan weprotheni powder, ezi ziselo zi usempilweni. Ingxaki ubukhulu.

"Ndizibonile zisiwe kwiikomityi ezinkulu, eyona nto inengxaki ukuba usela enye yazo njengesiqwengana," utshilo uBergun. "Iikhalori zinokukhawuleza ngokukhawuleza."

Umakhulu

Ngokubhekiselele kukutya okunempilo okunekhalori ezixineneyo, igranola igqwesa kuluhlu: Ngokuka-Begun, ikomityi yekota nje inokukubuyisela ngaphezulu kweekhalori ezingama-200. Ngelixa amandongomane kunye neziqhamo ezomileyo kwigranola zisempilweni, cinga ngayo njengokuphucula ukutya (kufafazwe i-yoghurt yesoya okanye ngaphezulu kwezilayi zeapile kunye nebhotolo yamandongomane) kunokutya.

IiChips zeVegan

Ngokuqhelekileyo zenziwe ngeprotein yesoya okanye intlama yeembotyi, ngokuqinisekileyo ezi zingcono kune-avareji ye-chip yeitapile, ngakumbi kuba ifayibha kwiichips ezisekwe kwiimbotyi zinokunceda ekukhuthazeni iimvakalelo zokuzala. Kodwa njengoko kuthethwa, awukwazi ukutya ibe nye! Ukuba le yi-snack yakho yokuhamba emva kwemini, kulula ukuba ungacingi ngokungenangqondo indlela yakho kuyo yonke ibhegi. Ukhetho olungcono: i-vegan kale chips, nangona ezo zinokuba neencasa ezongezelelweyo, kunye netyuwa enokunyusa umxholo wekhalori. Qiniseka nje ukuba ugcine izahlulo zakho zilungile.

Ioyile yeCoconut, ubisi, okanye iyogathi

Eli toti lomthi wetropiki lisisiseko sokutya kwe-vegan kwaye liphezulu kakhulu kumafutha ahluthayo, uhlobo olunokunyusa i-cholesterol embi, kunye neekhalori. Isetyenziswa njenge-oyile yokupheka, njengesiseko esinekhrim kwiisuphu kunye nesityu, kwaye njengenye i-ice-cream engeyiyo yobisi. Kwaye ngesizathu esihle-kumnandi! Kodwa njengokupheka ngekhilimu kunye nebhotolo, kufuneka isetyenziswe ngokufanelekileyo, hayi njengomthombo wokutya wemihla ngemihla. Kwaye akukho bungqina bubonisa ukuba olu hlobo lwamafutha agcwalisiweyo lunempilo kunalo hlobo lufumaneka kwiimveliso zezilwanyana.

Iidessert zeVegan

Okokugqibela (kwaye ngelishwa), iikeyiki zevegan, iikuki, iimuffins, iikeyiki, kunye neepayi zinokuba namafutha amaninzi, iswekile (kunye nezithako ezenziweyo), kunye neekhalori ezinjengoogxa babo abagcwele ibhotolo kunye nekhrimu, utshilo uBergun. Baphathe ngolu hlobo unokwenza nantoni na. Ngokumodareyitha.

Uphengululo lwe