5 Vegan Chikafu Chinokuita Iwe Mafuta

Zvemukati

• Asiri-Dairy Smoothies uye Mapuroteni Anozunguzika
• Granola
• Vegan Chips
• Kokonati Oiri, Mukaka, kana Yogati
• Vegan Desserts
• Ongororo ye

Kudya kwevegan, mukoma anoremedza wekudya yemuriwo (pasina nyama kana mukaka), iri kuramba ichiwedzera kufarirwa, neresitorendi yevegan iri kubuda munyika uye mitsara yezvikafu zvevegan zvinoratidzwa pamashefu ezvitoro. Kunyange nzira iyi yekudya ichiwanzodzikira mumafuta uye macalorie kupfuura avhareji yekudya kweAmerica, nekuda kwekusimbisa kwayo michero, miriwo, uye tsanga dzese, kuenda vegan hakuvimbisi kuonda. Muchokwadi, zvinogona kukonzeresa kuwedzera huremu kana ukasangwarira, sekutaura kwaRachel Begun, MSRD, akanyoreswa dietitian uye mutauri weChikamiro cheNutrition uye Dietetics.

"Hazvinei kuti unotevera chirongwa chei chekudya, chingave chine hutano kana kuti chakanakira kurasikirwa uremu zvinoenderana nekukosha kwekudya, hukuru hwezvikamu, uye huwandu hwekoriori," anodaro. Heano mashanu echikafu anowanikwa mune vegan chikafu chine mukana wekurongedza pamapondo.

Asiri-Dairy Smoothies uye Mapuroteni Anozunguzika

Ichi chinhu chakakurumbira mumakofi evegan, kunyanya sezvo kuwana mapuroteni akakwana pakudya kwevegan kunogona kunetsa. Kazhinji inogadzirwa kubva muchero, mukaka we soy, uye vegan sosi yeprotein poda, izvi zvinwiwa vari hutano. Dambudziko kukura.

"Ndakaona izvi zvichishumirwa mumikombe mikuru, izvo zvinonyanya kunetsa kana uchinwa imwe yeizvi sechikafu," anodaro Bergun. "Makoriyo anogona kukurumidza kukurumidza."

Granola

Kusvika pari calorie-dense hutano chikafu kuenda, granola inokwidza runyorwa: Sekureva kweKatanga, iyo chete kota mukombe inogona kukudzosera iwe unodarika mazana maviri macalorie. Nepo nzungu nemichero yakaomeswa mugranola zvine hutano, funga nezvazvo zvakanyanya sekuwedzera kwekudya (inosaswa pamusoro pesoyiti yogati kana pamusoro pemapisi zvidimbu nepeanut butter) pane kudya.

Vegan Chips

Kazhinji inogadzirwa nesoy protein kana bhinzi nyanya, izvi zviri nani pane yako yepakati mbatatisi chip, kunyanya sezvo iyo fiber mune bhinzi-yakavakirwa machipisi inogona kubatsira kusimudzira manzwiro ekuzara. Asi sekutaura kunoita chirevo, haugone kudya imwe chete! Kana ichi chiri chako chekuenda-kumasikati chikafu, zviri nyore kufunga zvisina musoro nzira yako kuburikidza nebhegi rese. Sarudzo iri nani: vegan kare machipisi, kunyange hazvo iwo anogona kunge akawedzera zvinwiwa, pamwe nemunyu unogona kukwidza zvine macalorie. Ingova nechokwadi chekuchengeta zvikamu zvako mukutarisa.

Kokonati Oiri, Mukaka, kana Yogati

Iyi tropical tree nut ndiyo musimboti wekudya kwevegan uye yakakwira zvakanyanya mumafuta akazara, rudzi runogona kuwedzera cholesterol yakaipa, pamwe nemacalorie. Inoshandiswa semafuta ekubikisa, seyakagadzika svutugadzike svutugadzike, uye seasina-mukaka ice-kirimu imwe nzira. Uye nechikonzero chakanaka-zvinonaka! Asi sekungobika nekirimu uye bota, inofanira kushandiswa zvine hungwaru, kwete sechikafu chezuva nezuva. Uyezve, hapana humbowo hunoratidza kuti rudzi urwu rwemafuta akazara ane hutano kupfuura rudzi runowanikwa muzvigadzirwa zvemhuka.

Vegan Desserts

Pakupedzisira (uye zvinosuruvarisa), vegan makeke, makuki, muffin, makeke, uye mapai anogona kungova nemafuta akawandisa, shuga (uye kunyange zvigadzirwa zvekugadzira), uye macalorie senge avo bhatiri- uye avo vane mukrimu-vakaremerwa, anodaro Bergun. Tora izvi senge iwe waungafarire. Mumwero.

Ongororo ye