Iingcamango ezingama-24 eziphilileyo zeVegan Snack

Umxholo

• 1. Iziqhamo neNutter Butter
• 2. IGuacamole kunye neCrackers
• 3. I-Edamame enetyuwa yoLwandle
• 4. Umxube womzila
• 5. Iichickpeas ezigcadiweyo
• 6. Isiqhamo Sesikhumba
• 7. Iikeyiki zerayisi kunye neavokhado
• 8. IHummus kunye neMifuno
• 9. Iziqhamo kunye neSmoothies yeziqhamo
• 10. I-Oatmeal eneziqhamo, amandongomane okanye iimbewu
• 11.Iisalsa kunye neeTortilla Chips ezenziwe ekhaya
• 12. Iipopcorn ezinegwele lesondlo
• 13. Ukuzenzela iGranola
• 14. Iziqhamo neeNut Bar
• 15. IDip yeembotyi ezimhlophe kunye neePita Chips ezenziwe ngabantu
• 16. Ibhotolo yamandongomane kunye nokulunywa kweBhanana
• 17. Ikhokhonathi eyomileyo kunye neTshokholethi emnyama
• 18. Iipilisi zeVeggie Chips
• 19. Amantongomane aqholiweyo
• 20. Ingca Yaselwandle
• 21. Iibhola zaMandla eziBhakiweyo ezingabilwanga
• 22. Iimbovane kwiLog
• 23. Imihla eyomileyo yeBhotolo yeAlmond
• 24. Iidiliya ezifriziwe
• Umgca osezantsi

Ukuza neengcamango zokutya ezinempilo ezifanelekileyo ukutya kwe-vegan kunokuba ngumceli mngeni.

Kungenxa yokuba ukutya kwe-vegan kubandakanya kuphela ukutya kwezityalo kwaye akubandakanyi zonke iimveliso zezilwanyana, ukunciphisa umda ekukhetheni ukutya okutyiwa.

Ngethamsanqa, ukudityaniswa okungenakubalwa kokutya kwezityalo kunokwenza amashwamshwam asempilweni kwaye anelise- nokuba utya i-vegan ngokupheleleyo okanye unomdla nje ekunciphiseni iimveliso zezilwanyana ekutyeni kwakho.

Nazi iindlela ezingama-24 zokutya okune-vegan esempilweni ezimnandi kwaye zinesondlo.

1. Iziqhamo neNutter Butter

Isiqhamo kunye ne-bhotolo yebhotolo, eyenziwe ngamantongomane ahlanganisiweyo, kukutya okune-vegan okumnandi kunye neenzuzo ezininzi zesondlo.

Iziqhamo zibonelela ngefayibha, iivithamini kunye neeminerals, ngelixa i-nut butters ityebile kwi-fiber kunye ne-protein enokukunceda uzive ugcwele kwaye unamandla (1, 2,).

Umdibaniso odumileyo ubandakanya iibhanana okanye iiapile kunye necashew, ialmond okanye ibhotolo yamandongomane.

Kwizibonelelo zesondlo, qiniseka ukukhetha ibhotolo yebhotolo ngaphandle kweshukela, ioyile okanye ityuwa.

2. IGuacamole kunye neCrackers

I-Guacamole yidiphu ye-vegan edla ngokwenziwa nge-avokhado, itswele, igalikhi kunye nencindi yekalika.

Isempilweni kwaye iqulethe izondlo ezininzi eziluncedo. Umzekelo, ii-avokhado zezona zinto zingumthombo wamafutha e-monounsaturated, ifayibha kunye ne-potassium- zonke ezinokukhuthaza impilo yentliziyo (, 5).

Ungazilungiselela eyakho i-guacamole okanye uthenge ingxelo engaphambi kokufakwa ityiwa okanye iswekile. Khetha i-100% yeenkozo zokutya okuziinkozo ukubhangqa ne-guacamole yokutya okune-vegan esempilweni.

3. I-Edamame enetyuwa yoLwandle

I-Edamame ligama leembotyi zesoya ezingafakwanga kwipod yazo.

Bangumthombo obalaseleyo weprotein esemgangathweni yezityalo. Ikomityi enye (i-155 gram) ibonelela ngokusondela kwi-17 yeeprotheyini ngeekhalori ezingaphantsi kwama-200 (, 7).

Ungayilungisa i-edamame ngokubilisa okanye ukubilisa i-pods okanye ngokuyicofa kwi-microwave yakho. Nciphisa imidumba efudumeleyo ngetyuwa encinci yolwandle okanye isosi yesoya ngaphambi kokuhlafuna ngobumnene ukutya iimbotyi ngaphakathi.

4. Umxube womzila

Umxube womzila sisiqwengana esisekwe kwisityalo esiquka amandongomane, imbewu kunye neziqhamo ezomisiweyo. Ezinye iindidi nazo zinetshokholethi, ikhokhonathi, iziqwengana okanye iinkozo ezipheleleyo.

Kuxhomekeke kwizithako, umzila wokuxuba unokuba ngumthombo olungileyo weprotein, amafutha asempilweni kunye nefayibha (8).

Nangona kunjalo, ezinye iintlobo zisenokungabi yimifuno okanye zinokuba neswekile eyongeziweyo, ityuwa kunye neoyile. Ukuthintela ezi zithako, unokwenza ngokulula umzila wakho ngokudibanisa izinto ozithandayo ezisekwe kwizityalo.

5. Iichickpeas ezigcadiweyo

Ichickpeas, ekwabizwa ngokuba ziimbotyi ze-garbanzo, zizimbotyi ezingqukuva kunye namthubi kancinci.

Ikomityi enye (164 gram) yamantshontsho enika ngaphezu kwe-14 yeeprotheyini kunye neepesenti ezingama-71 zexabiso lemihla ngemihla (DV). Ziphakamile ngentsimbi, ubhedu, imanganizi, iphosphorus kunye nemagniziyam (9).

Iichickpeas ezigcadiweyo sisiqwengana esimnandi sevegan. Unokwenza ngokwakho ngokuphosa ama-chickpeas enkonkxiweyo kwioli yeoli kunye nexesha lokutya, ukusasaza kwiphepha lokubhaka kunye nokubhaka imizuzu engama-40 okanye kude kube yinto engama-450 ° F (230 ° C).

6. Isiqhamo Sesikhumba

Ulusu lweziqhamo lwenziwe ngeziqhamo ezisulungekileyo, ezomisiweyo zacolwa.

Inezakha mzimba ezifanayo kwisiqhamo esitsha esenziwe ngaso kwaye ihlala iphezulu kwifayibha, iivithamini kunye neeminerals. Nangona kunjalo, ezinye izikhumba zeziqhamo ezifakiweyo zongeze iswekile okanye umbala kwaye azinasondlo njengeentlobo ezenziwe ekhaya (10).

Ukwenza ngokwakho, iziqhamo ze-puree ozikhethileyo kwaye udibanise nejusi yelamuni kunye nesiraphu yemephu ukuba ukhetha njalo. Yandisa i-puree kwisitya esincinci kwiphepha lokubhaka elifakwe iphepha lesikhumba kwaye uyomise kwi-dehydrator okanye kwi-oven yakho kwi-140 ° F (60 ° C) malunga neeyure ezintandathu.

7. Iikeyiki zerayisi kunye neavokhado

Iikeyiki zerayisi kukutya okulula okufana nabatyali. Zenziwe ngerayisi ekhukhumeleyo eziye zapakishwa kunye zaza zenziwa izangqa.

Ezonaqebengwana zerayisi ezisempilweni zenziwe ngerayisi emdaka eneenkozo kwaye ziqulathe ezinye izinto ezimbalwa. Iikeyiki ezimbini zerayisi emdaka zibonelela ngeegram ezili-14 zee-carbs ezingaphantsi kweekhalori ezingama-70 (11).

Iikeyiki zerayisi ezifakwe i-avocado sisidlo esifanelekileyo se-vegan enamafutha asempilweni kunye nefayibha. Unokufefa iikeyiki zerayisi ngembewu yesesame yokugalela i-crunch eyongezelelweyo kunye nevumba.

8. IHummus kunye neMifuno

I-Hummus yidiphu ye-vegan eyenziwe kwii-chickpeas, i-oyile, ijusi yelamuni, igalikhi kunye nembewu yeesame ebizwa ngokuba yi-tahini.

Iphezulu kwi-fiber, amafutha asempilweni, iivithamini ze-B kunye nevithamin C. Iinguqulelo ezenziwe ekhaya zihlala zinomsoco ngakumbi kune-hummus elungiselelwe ukuthengisa enokongeza iioyile zemifuno kunye nezilondolozo (12, 13).

Ungabhangqa i-hummus eyenziwe ekhaya okanye egcinwe evenkileni nge-kroti, iseleri, ikhukhamba, iiradishi kunye neminye imifuno eluhlaza yokutya okune-vegan esempilweni.

9. Iziqhamo kunye neSmoothies yeziqhamo

I-Smoothies yeyona nto ibalaseleyo kwi-snack ye-vegans.

Izithako ze-smoothie ezidumileyo zibandakanya iziqhamo kunye nemifuno, ezityebileyo kwiivithamini kunye neeminerali. Unokwenza ngokulula i-smoothie yakho ngokudibanisa ubisi olusekwe kwizityalo okanye amanzi kunye neziqhamo kunye nemifuno oyithandayo, kubandakanya iibhanana, amajikijolo, isipinatshi kunye ne-kale.

Ukuba ulandela ukutya kwe-vegan, cinga ukongeza i-flax yeflakisi okanye imbewu ye-chia ebonelela nge-omega-3 fatty acids apho ezinye izidlo ze-vegan zisweleyo (14,).

10. I-Oatmeal eneziqhamo, amandongomane okanye iimbewu

I-Oatmeal yenziwa ngokufudumeza ioats ngolwelo. Kuqheleke ukutyiwa njengokutya kwasekuseni kodwa kungonwatyelwa nanini na emini ngesidlo sangokuhlwa esikhawulezayo nesinempilo sevegan.

Iphezulu kwi-fiber, i-iron, i-magnesium kunye nezinye iivithamini kunye neeminerals. Ukupheka i-oatmeal enobisi lwe-alimondi engenashukela kunye nokongeza iziqhamo ezisikiweyo kunye namandongomane okanye iimbewu kunokunyusa umxholo wezondlo (16).

Eyona ndlela isempilweni yokulungiselela i-oatmeal kukwenza ngokwakho okanye ukhethe ukhetho kwangoko ngaphandle kweswekile okanye ityuwa.

11.Iisalsa kunye neeTortilla Chips ezenziwe ekhaya

Isalsa yenziwa ngokwetumato, i-anyanisi, incindi yelamuni, ityuwa kunye nesinongo.

Icebile kwi-vitamin C, i-potassium kunye ne-lycopene yesityalo esiluncedo kwiitamatati. Ukufakwa okuphezulu kwe-lycopene kunxulunyaniswe nomngcipheko ophantsi wesifo sentliziyo (17,).

I-Salsa idla ngokutyiwa kunye neetshipsi ze-tortilla, kodwa iichips ezithengwa ezivenkileni zihlala zenziwa ngeoyile yemifuno kunye netyuwa egqithileyo. Ukwenza eyakho, sika nje itortilla ezimbalwa, uzihlambe ngeoyile yomnquma kwaye ubhake imizuzu eli-15 kwi-350 ° F (175 ° C).

12. Iipopcorn ezinegwele lesondlo

Ipopcorn yenziwa ngokufudumeza iinkozo zombona ezomileyo. Inokulungiswa kwipopper yomoya, imicrowave okanye iketile eneoyile esitovini.

Xa iipopcorn zenziwe kwi-air popper, kunokuba kukutya okunesondlo okunesondlo. Ukuhambisa iikomityi ezimbini (i-16 gram) kusondele kwi-10% ye-DV yefayibha kwiikhalori ezingama-62 kuphela (19).

Ukongeza imvubelo yesondlo kunokunyusa isondlo sepopcorn nangakumbi. Le mvubelo ifakeyiki ityheli yiprotein esemgangathweni yezityalo kwaye ihlala iqiniswe ngeevithamini zeZinc kunye neB. Inencasa emnandi abanye abantu abayithelekisa netshizi (20).

13. Ukuzenzela iGranola

Zininzi iindidi zegranola, kodwa uninzi ziqulathe i-oats, amandongomane okanye imbewu, iziqhamo ezomisiweyo, iziqholo kunye neswiti.

Uninzi lwee-granola ezithengiweyo zigcwele iswekile kunye neoyile yemifuno. Kwelinye icala, iintlobo ezenziwe ekhaya zinokuba kukutya okune-vegan esempilweni etyebile kwifayibha, iiprotein kunye namafutha asempilweni (21).

Ukwenza igranola yakho, hlanganisa ii-oats ezindala, iiamangile, iimbewu zethanga, iidiliya kunye nesinamon ngeoyile yekoconut kunye nesiraphu yemephu. Sasaza lo mxube kwiphepha lokubhaka elinemigca uze ubhake imizuzu engama-30 ukuya kwengama-40 kubushushu obuphantsi eontini yakho.

14. Iziqhamo neeNut Bar

Iziqhamo kunye nemivalo yamandongomane kulula ukutya ekuhambeni okunokuba nesondlo kakhulu.

Iimpawu ezinokhetho lwe-vegan bar zibandakanya iiLaraBars, iiGoMacro neeBhari kunye neeBhari ze-KIND. I-Cashew Cookie LaraBar (i-48 gram) ine-gram ezintlanu zeprotheyini, i-6% ye-DV ye-potassium kunye ne-8% ye-DV yentsimbi (22).

Ungenza ngokwakho iziqhamo kunye neebhari zetshe ngokudibanisa iikomityi eziyi-1-2 (125-250 g) zamandongomane, ikomityi enye (175 gram) yeziqhamo ezomileyo kunye nekomityi ye-1/4 (85 yeigram) yemephu okanye isiraphu emdaka yerayisi.

Sasaza lo mxube kwi-pan yokubhaka ye-8-intshi (20-cm) kwaye ubhake malunga nemizuzu engama-20 kwi-325 ° F (165 ° C).

15. IDip yeembotyi ezimhlophe kunye neePita Chips ezenziwe ngabantu

Idiphu yebhontshisi emhlophe yenziwa ngokudibanisa iimbotyi ezimhlophe okanye ze-cannellini kunye neoyile ye-olive, incindi yelamuni, igalikhi kunye nemifuno emitsha.

Iimbotyi ezimhlophe zineprofayili enesondlo, epakisha malunga neegram ezintlanu zeprotheyini, ngaphezulu kwe-10% ye-DV yentsimbi kunye neegram ezine zefayibha kwikomityi nje ye-1/4 (50 grams) (23).

Ukudibanisa iipita chips kunye nokudibanisa iimbotyi ezimhlophe kwenza i-vegan snack esempilweni. Unokwenza ii-pita chips zasekhaya ngokusika i-pitas epheleleyo yeenkozo, uzihlambe ngeoyile yomnquma kwaye uzibhake imizuzu eli-10 ngo-400 ° F (205 ° C).

16. Ibhotolo yamandongomane kunye nokulunywa kweBhanana

Ipeanut butter kunye nebhanana yindawo ethandwayo nenempilo yokutya okulula.

Iibhanana zilayishwe nge potassium kunye nefayibha, ngelixa ibhotolo yamandongomane ibonelela ngeprotein kunye namafutha asempilweni. Ukutya kunye kunokukugcina uziva wanelisekile (1, 24).

Ukwenza ibhotolo yamandongomane kunye nokulunywa kwebhanana, sika isahlulo sebhanana ibe ngamaqhekeza amancinci kwaye usasaze ubeko lwebhotolo yamandongomane phakathi kwezilayi ezibini. Oku kunyanga incasa ngokukhethekileyo okumnandi xa kubandisiwe kangangemizuzu engama-30 kwiphepha lokubhaka eligcwele iphepha lesikhumba kwifriji yakho.

17. Ikhokhonathi eyomileyo kunye neTshokholethi emnyama

Ukutya okune-vegan esempilweni eyokwanelisa izinyo lakho elimnandi, zama ukutya ikhokhonathi eyomileyo kunye nezikwere ezimbalwa zetshokholethi emnyama.

Ikhokhonathi eyomileyo yenziwe ngeeflakisi okanye iziqwenga zecoconut. Iindidi ezingenaswekile zinesondlo ngendlela emangalisayo, zipakisha i-18% ye-DV yefayibha kwi-ounce enye (28 gram) (25).

Njengebhonasi eyongeziweyo, itshokholethi emnyama enobuncinci i-65% yecacao ibonelela ngezixhobo zezityalo kwaye inokuba nenani leenzuzo zezempilo. Ukuqinisekisa ukuba itshokholethi yakho emnyama iyi-vegan, jonga iimveliso ezingenazo naziphi na iimveliso zezilwanyana ().

18. Iipilisi zeVeggie Chips

Iitshiphusi ezenziwe ngevegie ezenziwe ngemifuno esikiweyo, ezomileyo okanye ezibhakiweyo kumaqondo obushushu asezantsi, zisitya esimnandi sevegan.

Kuxhomekeka kuhlobo lwemifuno, ii-veggie chips ezibhakiweyo zibonelela ngeendlela ezahlukeneyo zezondlo. Umzekelo, iminqathe ephelelwe ngamanzi emzimbeni ilayishwa ivithamini A ngelixa ii-beet chips zityebile kwi-potassium kunye ne-folate (27, 28).

Ungazenzela iichips zemifuno ngokubhaka izicucu ezisikiweyo kwi-200-250 ° F (90-120 ° C) kangangemizuzu engama-30-60.

19. Amantongomane aqholiweyo

Iindidi ezithandwayo zamandongomane zibandakanya iiamangile, iipistachios, iicashews, iiwalnuts, iinqoba zemacadamia kunye nee-pecans.

Zonke iinati zikhethwa ngokulula okunesondlo kwi-vegan. Umzekelo, i-ounce nje enye (23 gram) yeeamangile ineegram ezintandathu zeprotein, ngaphezulu kwe-12% ye-DV yefayibha kunye neevithamini kunye neeminerali ezininzi (29).

Amandongomane amnandi ngakumbi xa egalelwe iziqholo. Ungathenga amantongomane aqholiweyo kwiivenkile ezininzi zokutya. Ukwenza amandongomane aqholiweyo asekhaya, jula iindidi ozikhethileyo kwioyile yomnquma nakwisinongo ngaphambi kokubhaka umxube imizuzu eli-15 ukuya kuma-20 kuma-350 ° F (175 ° C).

20. Ingca Yaselwandle

Iicriswe crisps zenziwe ngamashiti aselwandle abikiweyo, asikiwe kwizikwere kwaye enongwe ngetyuwa.

Ziyi-vegan, ikhalori esezantsi ene-folate (ivithamini B9), ifayibha kunye neevithamini A kunye no-C. I-Seaweed ikwangumthombo ogqwesileyo we-iodine, isondlo esidla ngokwenzeka emanzini olwandle kwaye kubalulekile ekusebenzeni kakuhle kwe-thyroid (30 ,,).

Xa uthenga ii-crisps zaselwandle, jonga iindidi ezinezithako ezincinci, ezinje ngeSeaSnax, equlathe kuphela ulwandle, ioyile yomnquma kunye netyuwa.

21. Iibhola zaMandla eziBhakiweyo ezingabilwanga

Iibhola zamandla zibhekisa kubungakanani bokutya okutyiwa ngokwesiqhelo kwenziwa ngokudityaniswa kwe-oats, amandongomane, iimbewu, ibhotolo yebhotolo, iziqhamo ezomisiweyo, isiraphu yemephu kunye neetshiphusi zeetshokholethi ngamanye amaxesha okanye ezinye izongezo.

Kuxhomekeke kwizithako zabo, banokuba sisidlo esine sondlo se vegan esine protein, ifayibha kunye namafutha asempilweni akhuthaza amandla kunye nokuhlutha (14, 24).

Ukwenza iibhola zamandla ezenziwe ekhaya, ungadibanisa ikomityi enye (i-90 yeigram) ye-oats yakudala, i-1/2 indebe (i-125 yeigrem) yebhotolo yamandongomane, ikomityi ye-1/3 (i-113 yeegram) isiraphu yemephu, iipuni ezimbini zembewu ye-hemp kunye amacephe amabini eerasentyisi.

Yahlula-hlula uze uyiqabe ibatter kwiibhola kwaye uyigcine kwifriji yakho.

22. Iimbovane kwiLog

Iimbovane kwisigodo ligama lesidlo esithandwayo esenziwe ngezinti zeelery ezifakwe ibhotolo yamandongomane kunye neerasentyisi.

Olu nyango lwevegan lutyebile kwifayibha evela kwi-celery, amafutha asempilweni avela kwibhotolo yamandongomane kunye neevithamini kunye neeminerali ezivela kwiidiliya (33).

Ukwenza iimbovane kwisigodo, coca nje iziqwenga ezimbalwa zeelery, zongeze ibhotolo yamandongomane ufafaze iidiliya.

23. Imihla eyomileyo yeBhotolo yeAlmond

Imihla iyadliwa, iziqhamo ezimdaka ezikhula kwimithi yesundu kwaye zinencasa eswiti kunye nenutty.

Ziqulathe iswekile yendalo kunye nefayibha enokukunika amandla ngokukhawuleza. Ngapha koko, omnye umhla une-18 yeecarbs (34).

Ukutya okune-vegan esempilweni, ungasusa imingxunya yemihla kwaye uzifake ngebhotolo yeamangile. Nangona kunjalo, gcinani engqondweni ukuba ziphezulu kwiikhalori, ke khumbula ukubukela ubungakanani besabelo sakho.

24. Iidiliya ezifriziwe

Iidiliya ziziqhamo ezincinci ezijikelezayo ezikhula kwimidiliya kwaye ziza zimfusa, zibomvu, ziluhlaza kwaye zimnyama.

Ikomityi enye (151 gram) yeediliya ine-28% ye-DV ye-vitamin K kunye ne-27% ye-DV kwivitamin C. Zikwatyebile kwiipolyphenols, eziyimixube yezityalo ezinokukhusela kwisifo sentliziyo kunye nohlobo lweswekile yesi-2 (35 ,).

Iidiliya eziqholiweyo sisitya esimnandi sevegan. Unyango oluhlaziyayo, gcina iidiliya kwisitya kwifriji yakho kwaye wonwabe xa uhlaselwa yindlala.

Umgca osezantsi

Ukuba ulandela ukutya kwe-vegan - okanye uzama ukunciphisa inani lokutya kwezilwanyana okutyayo - licebo elihle ukugcina amashwamshwam asekwe kwizityalo.

Amashwamshwam angama-vegan apha ngasentla ayindlela elungileyo yokulwa indlala phakathi kokutya.

Zilula ukuzenza kunye nokukhetha okunesondlo kwimifuno kunye nabo bajonge nje ukutya ukutya kwezityalo.