Kuwedzera hutano hwako kana kurasikirwa nemuviri nemiti yekudya
Iwe uri kufunga nezvekuedza chirongwa chekudya-chekudya? Zvichida uri kutsvaga chirongwa chekudya kurasikirwa kwemahombekombe ekuderedza zvishoma kana chirongwa chekudya chekudya chekudya kuti uwedzere utano hwako. Kune zvikafu zvisingaverengeki uye zvirongwa zvekudya zvinowanika paIndaneti uye zvakadhindwa, asi hazvisi zvose zvakagadzirwa nemunhu anoziva kuti ane chikafu. Ichi chirongwa chekudya chirongwa chinosanganisira mazuva matanhatu, rimwe nerimwe rakagadzirwa nemudzidzisi wezvokudya kana kubhadhadzirwa kunyoresa.
Shandisa iyo kuti uite chirongwa chekudya chakaita zvakanaka chinokodzera purogiramu yako uye mararamiro ako.
Zvaunotarisira Paunotanga Zvokudya Zvokudya zve Vegan
Iwe usati wasarudza kuenda kune mishonga yekurasikirwa uremu kana kuti hutano huri nani, funga nezvekudya kwako kuchachinja. Kupa mukaka, mazai, uye mhuka-zvakagadzirirwa zvinhu zvakakosha. Asi kana iwe uri carnivore, kusiya nyama kunogona kupa chinetso chakasiyana.
"Nyama yakafuma munzira dzose, inogona kugutsikana zvikuru uye yekudya," anodaro Annie B. Kay. Kay anokurudzira shanduko yakasiyana-siyana yezvokudya zvinokonzerwa nemiti kuKripalu Centre ye Yoga & Health, uko ari mutungamiri wezvokudya. Anoti nyama inobatsira kudzivisa nzara uye inewo mafuta, iyo inotakura kunhu uye inopa kugutsikana.
"Kana vanhu vachienda kunotonhora-kutkey, vanorasikirwa nyama uye vanonzwa kunzwa kuregera kubva kunonaka, muromo, uye kuwedzerwa satiety.Vangagona kunzwa nzara nenzira yakadzika pakutanga, uye inogona kutora zvishoma zvisati zvaitika kushamisika kwefiber uye plant protein kicks mukati, uye vanhu vanowana kuenzanisa kwakakwana kwemafuta, fiber, mapuroteni, uye michina. "
Saka kunyange zvazvo pfungwa yekuita chirongwa chekudya veganji inowanzofadza, chokwadi chekuchengetedza mararamiro angave akaoma kupfuura iwe unotarisira. Asi haufaniri kuenda zvose pakarepo. Nhanho duku kudarika mararamiro evgan angashanda zviri nani.
Ongorora mienzaniso iyi yezvokudya zvinoshandiswa nekuzivikanwa kwezvokudya zvinovaka muviri.
Funga pamusoro pekuti chirongwa chacho chingave chakanaka kwauri. Kana iwe usingafungi kudya vegan zuva rega rega ndeyechokwadi, zvino sarudza rimwe kana mazuva maviri pavhiki kuti usvike nyama uye mukaka. "Yeuka kuti kunyange kana iwe ukadya nyama shoma uye uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, unenge uchiri kubatsirwa nechikafu chekudya," anodaro Kay.
Rimwe-vhiki Vegan Meal Plan
Zuva rimwe nerimwe rakanyorwa pasi apa rakagadzirwa nedzimwe nyanzvi yezvokudya. Mazuva acho akanga asingaiti zvakagadzirirwa kushanda pamwechete, asi hapana chikonzero chekusashandisa chirongwa chekudya nenzira iyo. Iwe uchacherechedza kuti hurongwa hwezuva rimwe nerimwe hunogutsa rudzi rwakasiyana rwekudya.
Uyewo, unoona kuti kune mazuva matanhatu chete akanyorwa. Sekudya vegan, iwe uchaona kuti unobika kakawanda. Zvizhinji zvezvokudya izvi zvinogona kugadzirirwa kare kuitira kuti uve nemazuva maviri kana matatu ezvokudya zvine utano. Shandisa zuva rekupedzisira revhiki kuti unakidzwe zvakasara.
Zuva 1: Vegan Vekudya kweMudiwa Wenyama
Iwe ikozvino iwe unodya nyama pazvokudya zvose here? Kana zvakadaro, tarisa iyi shanduro yemitambo naJackie Newgent, RDN, CDN. Anopa hupenyu hwakawanda hwekudya nyama, kuitira kuti urege kunzwa sokuti uri kurasikirwa. Anoti kudya kunopa makirogiramu anenge 1500, izvo zvingava zvine musoro kuvakadzi vazhinji uye kunyange vamwe varume vari kuedza kudzikisa pasi.
- Zvokudya zvokudya zvemanheru : Kuputira Mexican Tofu Skillet- "Mitsvuku" 4 mashizha emagetsi akaumbwa Nasoya Akakwira TofuPlus mumaspuni 2 epocado nemashizha 10 mazambiringa, 2 mazamu akachekwa, ganda rinoshandiswa munyu, uye turmeric powder. Ita mu 1/2 mukombe nyemba nyemba, 2 tablespoons matsva macilantro mashizha, 8 organic blue corn tortilla chips, uye shumira ne 3 tablespoons salsa verde. Panzvimbo pekofi, farai tema yakasviba neine lime wedge.
- Zvokudya zvemasikati: Yakagadzirwa neHummus Pita Sandwich- Shandisa 1 yakakura-yakakura pita uye yakasikwa ne 1/2 cup hummus uye musanganiswa wakatswa tomato, makomkete, vhudzi tsvuku, uye mwana sipinashi. Kune rumwe rutivi, itai 1 cup makrikiti kana mango zvidimbu pamwe chete negorosi rinogadzirwa nemutsva mutsva.
- Kudya : Kuvhura-Maziso California Vegan Burger-Imwe Yakasikwa Shiitake Mushroom Chiedza cheBurger chinenge chikamu chehafu yegorosi yakakushwa ne 1 tsvuku yeeiiii (kana caramisiki eiii), 3 avocado slices, uye half cup microgreens. Kune rumwe rutivi, uve nemafuta akaomeswa-maorivhi-akachekwa neholiflower "steak" ne rosemary uye gungwa munyu uye 1 kapu yepinashi inoputika nearoni wedge.
Kana iwe uine nzara pakati pezvokudya, Newgent anoti iwe unogona kunakidzwa ne-snack-in-a-girasi uye ugare mukati me 1500 calori count. Kungosanganisira 1/3 mukombe KIND Utano Hwakapetwa Peanut Butter Zvikamu Zvose zvezviyo zvine 1/3 kapu yemiti yakashamba-based yogurt kana bhanki yakashamba.
Zuva repiri: Zvokudya zveVangan Vekuda kweMudiwa weDairy
Kana iwe zvino iwe uchidya zvakawanda zvekudya zvechizi (mukaka, jisi, yogurt), saka chirongwa chemazuva ano chekudya chinogona kukwidza kwauri. Chirongwa chekudya nemudzidzisi wezvokudya zvinozivikanwa anonzi Melissa Eboli anopa zvokudya zvinogadzirwa nemichero zvakadai sekakonati mukaka.
- Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya .
- Zvokudya zvemasikati : Curried tofu salad ne Veganaise, nyemba nyemba, celery, uye tsvuku onion pane kokonati paleo wrap.
- Kudya : Mafuta mana e tempeh yakakanyiwa yakazara nebegan barbecue sauce. Imwe kapu yequinoa yakasanganiswa nekapu yepukisi tsvuku yakasviba uye broccoli yakabatwa.
- Dessert : Vanococut yogurt yakagadzirwa ne vegan chocolate chips, pecans, uye sinamoni.
Zuva 3: Zvokudya zveEgan Vegan Vekuda Kwechingwa
Kana iwe uchifarira chingwa, pasta, uye zvimwe zvokudya zvekuwedzera, iwe uchafanirwa kuchenjerera pamusoro pezvisarudzo zvako paunenge uchienda. Zvizhinji zvezvinhu izvi zvinosanganisira dairy uye mazai. Andrea Johnson, RD, CSP, LDN yakaisa pamwe chirongwa ichi chekudya chekudya chinokubatsira kuti uite sarudzo dzakanaka-dzakanaka. Anoshandura kudya kwezvokudya zvekudya zvakadai sedreissant for breakfast, pizza nemabhokisi ekudya kwemasikati, uye chikafu chekudya chekukudya kwekudya kwemanheru nezvokudya izvo zvinokodzera mune vegan kudya chirongwa.
- Chikudya chamangwanani : Vegan Chirungu muffin ne avocado slices uye munyu / pepper, kofi nekakhunta mukaka
- Zvokudya zvemasikati: Quinoa newaini-isina spaghetti sauce, kuibva kweItaly, uye nyemba dzakawanda dzine hafu mugove wezvokudya zvisina mbiriso uye chemavara mashizha matsva kubatsira rubatsiro
- Kudya : Zuva rakasununguka veggie kana soy burger iri hafu yegomba risina mukaka nemakroti kana saladi ne croutons isina mairi uye vinaigrette yebharisamu.
- Dessert : gluten-free, vegan store-yakatengwa makiki, kana kokonti kana nut-based ice cream
Andrea anotaura kuti kuti ave nechikafu chakakwana, iyi menyu inofanira kunge inowedzerwa nehove yevungu kuti ipe yakawanda iron uye mapuroteni. Inofanirawo kusanganisira mamwe calcium uye vitamini D muchimiro cheimwe shanduko, yakadai sekakonti yakasimba yakasimba, mukaka wekashew, kana mukaka wemamondi, izvo zvose zvisinganyanyi kudarika mumakori. Kusununguka kunopisa uye mashizha emichero nemiriwo inofanirwa kubvumirwa kubatsira nekunaka.
Zuva rechina: Zvokudya zvevhiriji Chirongwa Chekugutsa Vagadziri
Ichi chirongwa chekudya chirongwa chekudya ne Sarah Heckler, MS, RD, LDN, CISSN ichakuchengetedza iwe kana iwe uchinyanya kudya zvokudya zvinotyisa, zvinonaka, zvakasviba, uye zvakakwana zvekunaka. Izvo zvakasiyana-siyana zvakakwana, zvizere-fiber-richine zvokudya zvinokuzadza iwe uye kubatsira kubvisa zvishuvo.
- Chivabiro : Rimwe kana maviri zvimedu zvebateti "mbiriso" yakagadzirwa nemaspuni 3-4 e mashed avocado yakasvibiswa mbeu dzechia uye paprika
- Snack : Mafuraji maviri emapupa e hummus ane matanda ewaini
- Zvokudya zvemasikati : Saladi ne 2 makapu sipinashi, 1/4 mukombe yakasungwa bell peppers, 1/4 mukombe yakakangwa yakabikwa chickpeas, yakatswa cherry tomato, uye butternut squash noodles. Zvishongedze namafuta nevhiniga.
- Snack : Rimwe chete remakwenzi uye 1 mukombe yemabroji
- Kudya : Imwe kapu Mambatata, Bhinzi Dema, uye Quinoa Chili yakave ne 2-3 mashupuni akachekwa pekoko.
Zuva 5: Zvokudya Zvokudya Zvokudya Zvirongwa zveDoti Rinonaka
Iwe unofarira kudya kwakanaka uye kunonaka sezvakaita caramel uye chokoti? Ichi chirongwa chekudya kwemafuro neMolly Cleary, MS, RD, CDN, CNSC inopa zvokudya zvinogona kukufadza. Nut butter, taine creamy, popcorn, uye trail mix mix zvinotyisa uye zvakasvibirira nechinguva chekunaka kuitira kuti ufare.
- Chikafuro-kamufu : Imwe mukombe wekofi nemukaka we soy, 2 zvigunwe zvechigunwe nealmond butter, nemuchero mutsva wakatsva
- Zvokudya zvemasikati : Girasi rinomera mashizha ane mishonga yakasanganiswa, cucumber, tomato, karoti, lentils, crispy chickpeas, avocado, mafuta, nevhiniga kupfeka
- Sjoka : Popcorn (inowanikwa mumafuta) kana musanganise muto (nuts, mbeu, michero yakaomeswa)
- Kudya : Mbeu yezviyo yakagadzirwa ne farro, mbatatata, mashizha ane mashizha, mashizha ezuva, uye bhinzi yakagadzirwa neraje tsvuku, karoti, mahondi, tsvuku tsvuku, edamame, scallions, uye peanut in peanut butter soy vinaigrette
- Nyoka kana kuti dessert : Kaconut kana soyiti isina yogashi yakasiyana (yakadai seSoDelicious kana Kite Hill almond-based yogurts) nemichero itsva
Kana iwe ukasanganisira mbiriso (kana chingwa chipi nechipi muzvokudya zvako zvekudya), iwe unofanira kusarudza imwe iyo inoitwa pasina mazai kana dairy. Cleary anotsanangura kuti zvisikwa zvose hazvive vegan, saka zvakakosha kutarisa zvinoshandiswa zvezvigadzirwa zvemhuka zvisati zvaita sarudzo yako. Anofananidzira kuedza Ezekieri chingwa chezviyo zvizere kana chingwa chinogadzikana che vegrid multigrain kubva kuTrader Joe's.
Zuva re6: Vegan Vekudya Chirongwa cheMutambo Wakafanana
Ichi chirongwa chekudya chekudya chakakonzerwa neMegangan White, MA, RDN inopa zvokudya zvakawanda zvinogona kutaridzika kwauri kana iwe uchidya kudya kwakakwana kweAmerica. Zvokudya zvakadai sekudya uye mbiriso zvinogona kuiswa muurongwa hwako hwokudya chero bedzi iwe uchitenga zvakanyatsosarudzwa uye usarudza kudya pasina mhuka, mukaka, kana mazai-based ingredients.
- Chikafu chekudya . Imwe yeunce yegorosi yakagadzirira-ku-kudya zviyo nekapu yakatswa strawberries (kana kuti michero yaidiwa) uye 1 mukombe soy mukaka, calcium-yakasimbiswa.
- Mabiko : Rimwechete-gorosi tortilla ye burrito kana taco. Zadza ne 1/2 mukombe yakanatswa mbeu yezvinomera, 1/4 mukombe salsa, 1/4 mukate lettuce, 1/4 mukombe yakatorwa tomate. Unakidzwe ne 1/2 mukombe vana karoti (kana kuti iwe unofarira mishonga) ne 1 teaspoon maorivhi kana mafuta efixseed uye juisi yemonamu inotonhora pamusoro. Imwe yekombe yejinisi yejisi, yakasimbiswa ne calcium.
- Masikati mashomanana : Mimwe yehafu yeununted cashews (kana inonaka isina unalted nut), mukombe wakaomeswa apricots (kana mudiwa wakagadzirwa nemichero), imwe mukombe mukaka wa soy, calcium-yakasimba.
- Kudya : Shandisai imwe kapu tofu (calcium-set), imwe kapu kana sipinashi, 1/2 mukombe tsvuku tsvuku tsvuku Farira 1 mukombe cubed cantaloupe (kana kuti chibereko chaidiwa).
- Dessert : Imwe hafu mukombe sherbet
Shoko Rinobva
Yeuka kuti paunotanga kudya kwezvokudya, mbeu yezvokudya . Kana uri kutanga chirongwa chekudya vegan kuti uremerwe uremu kana kuti uchinzwe zviri nani pamusoro pemuviri wako, zvidzidzo zvakaratidza kuti iwe unowanzoita kuti uwane chinangwa chako kana ukasarudza kudya zvakakwana izvo zvishoma zvichishandurwa. Kunyora rubatsiro rwezvokudya zvakanyorwa zvakanyoreswa, tora kirasi yekubika, kana kuisa mari mune imwe vebook cookbook kuti udzidze kugadzirira nekudya zvekudya zvinovaka muviri kuitira kuti unamatire purogiramu yako uye uite kuti uve hutano hwakanaka uye hunogutsa chirongwa chehupenyu.
> Sources:
> Satija A, Bhupathiraju S. et al. Zvokudya Zvine Utano Zvakanaka uye Zvisingabatsiri uye Dambudziko reCononary Heart Disease muUnited States Adults. Zvinyorwa zveAmerican College of Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Scialli A. Aine makore maviri Randomized Kurasikirwa kweutema Wekutengesa Kuenzanisa Veganji Kudya kune Zvimwe Zvishoma Zvishoma Zvokudya Zvokudya *. Kuwedzera muviri . 2007; 15 (9): 2276-2281.