Iyo Yakazara Vegan Kudya Chirongwa uye Mharidzo Menyu

Zvemukati

• Chii chinonzi vegan chikafu?
• Hutano mabhenefiti e veganism
• Vegan yekutenga zvinyorwa
• Zvibereko zvitsva
• Zvibereko zvakaomeswa
• Mbeu dzese
• Chingwa nemapasta
• Mapuroteni zvinyorwa
• Dairy dzimwe nzira
• Mamwe mazai
• Mafuta ane hutano
• Zvikafu zvekudya
• Zvinotapira
• Zvinonhuwira uye zvinwiwa
• Muenzaniso chirongwa chekudya
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Zvichida kudzikira uye matanho
• Kushomeka kwehutano
• Zvokuwedzera
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kudya kwevegan kwakabatanidzwa kune dzakasiyana siyana zvehutano mabhenefiti, kusanganisira yakagadziriswa manejimendi manejimendi uye kudzivirirwa kune zvimwe zvirwere zvisingaperi

Nekudaro, kutsvaga zvakaenzana, zvine hutano kudya pane vegan kudya kunogona kazhinji kuve kwakaoma uye kunotyisa.

Kana zvakarongwa zvisirizvo, kudya kwevegan kunogona kukonzera kushomeka kwehutano uye matambudziko ehutano.

Ichi chinyorwa chinopa hutano vegan chirongwa chekudya uye sampuro menyu kuti utange.

Chii chinonzi vegan chikafu?

Kudya kwevegan chirongwa chekudya icho chinobvisa zvese zvigadzirwa zvemhuka, zvinosanganisira nyama, hove, mazai, mukaka, uye huchi.

Vanhu vanosarudza kutora veganism nekuda kwezvikonzero zvakasiyana, sekushushikana kwetsika kana misimboti yechitendero.

Vamwe vanogona kusarudza kuve vegan kudzora tsoka yavo, sezvo chikafu chinodyarwa muzvirimwa chichifungidzirwa kuburitsa gasi inokanganisa gasi uye kushandisa mashoma zviwanikwa.

Zvakadaro, kukanganisa kwezvakatipoteredza kwechikafu chero chipi kunoenderana nezvinhu zvakawanda, kusanganisira nzira inogadzirwa nezvikafu, zvakapakirwa, uye zvinotakurwa (,).

Vamwe zvakare vanosarudza kutevera vegan chikafu nekuda kwezvikonzero zvehutano, sezvo veganism inosanganisirwa neakawanda mabhenefiti uye inogona kubatsira kubatsira kudzivirira zvimwe zvirwere zvisingaperi ().

Kunyanya, kudya kwevegan kwakaratidzirwa kunatsiridza hutano hwemwoyo, kuwedzera kuonda, uye kutsigira kudzora shuga yeropa (,,).

Kudya kwevegan kunobvisa zvese zvigadzirwa zvemhuka, kusanganisira nyama nemukaka. Vanhu vanogona kutora veganism yetsika, chitendero, zvakatipoteredza, kana hutano zvikonzero.

Hutano mabhenefiti e veganism

Kutsvagurudza kunoratidza kuti chikafu chakazara chevegan chinogona kusimudzira zvakati wandei zvehutano hwako.

Zvinoenderana nekumwe kuongorora, vegans vane 75% panjodzi yakaderera yekukwirisa BP kupfuura omnivores, kana avo vanodya zvese nyama nemiti ().

Ivo zvakare vanowanzo kuve neyepazasi muviri mashoma index (BMI) uye yakadzika mazinga ehuwandu uye LDL (yakaipa) cholesterol. Matanho epamusoro ezviratidzo izvi zvese zvinokonzeresa chirwere chemoyo ().

Kudya kwevegan kunogona kubatsirawo mukurema.

Imwe ongororo mumadzimai gumi neshanu yakawana kuti kutevera kudya kwevegan kwemwedzi mitanhatu kwakakonzera kudzikira kwekoriori uye kudya kwemafuta, pamwe nekukurumidza kurasikirwa kwenguva pfupi kwekurema, zvichienzaniswa neakaderera-koriori, omnivorous kudya ().

Kumwe kutsvagurudza zvakare kunoratidza kuti veganism inogona kubatsira mukutarisira shuga yeropa uye inogona kubatsira kudzikisa njodzi yako yeshuga (,).

Muchokwadi, kumwe kuongorora mukati mevanhu vangangoita 61,000 kwakaratidza kuti ma vegans aive 2.6 kashoma mukana wekukudziridza mhando 2 chirwere cheshuga pane omnivores ().

Kudya kwevegan kunogona zvakare kudzikisira osteoarthritis zviratidzo - kusanganisira kurwadziwa pamwe chete uye kuzvimba - uye njodzi yako yemamwe kanzira, senge ezamu rezamu neprostate (,).

Vegan chikafu chinosanganisirwa nezvakawanda mabhenefiti, kusanganisira kuvandudzwa kwemoyo hutano, nekukurumidza kurasikirwa kwenguva pfupi uremu, kuwedzerwa shuga yeropa, kusanyanya kurwadziwa pamwe, uye kudzikira kwengozi yekenza.

Vegan yekutenga zvinyorwa

Kudya kwakanaka kwevegan kunofanirwa kuve nemhando dzakasiyana dzezviyo zvizere, mapuroteni, mafuta ane hutano, uye michero nemiriwo.

Chikafu senge nzungu, mhodzi, bhinzi, soy zvigadzirwa, uye mbiriso yekudya zvinovaka zvese zvinogona kubatsira kusimudzira kudya kwako kweprotein zuva rese.

Zvichakadaro, mafuta avocado, mafuta ekokonati, uye maorivhi zvine hutano, sarudzo dzakasarudzika dzemafuta ane hutano.

Heano muenzaniso vegan yekutenga runyorwa kuti ubatsire kuti utange.

Zvibereko zvitsva

• Muriwo: asparagus, bhero mhiripiri, broccoli, kabichi, karoti, cauliflower, gariki, kare, hanyanisi, mbatatisi, sipinashi, madomasi, zucchini, nezvimwe.
• Zvibereko: maapuro, mabhanana, blubheri, mazambiringa, grapefruit, mandimu, limes, kiwis, maranjisi, mapichisi, mapeya, matamba, sitirobheri, nezvimwe.

Zvibereko zvakaomeswa

• Muriwo: broccoli, Brussels inomera, butternut squash, makarotsi, cauliflower, chibage, green bhinzi, pizi, miriwo medley, nezvimwe.
• Zvibereko: mablackberries, bhuruu, Cherry, mango, mapainapples, raspberries, strawberries, nezvimwe.

Mbeu dzese

• bhari
• mupunga wakasvibira
• buckwheat
• bulgur
• farro
• oats
• quinoa
• mhunga
• teff

Chingwa nemapasta

• brown mupunga pasta
• Yese-gorosi pasita
• chingwa chakamera, senge chingwa chaEzekieri
• brown mupunga inoputira

Mapuroteni zvinyorwa

• Nuts: maarimondi, nzungu dzeBrazil, cashews, hazelnuts, macadamia nzungu, nzungu, pecans, pistachios, walnuts, nezvimwe.
• Mbeu: chia mbeu, mbeu yefilakisi, hemp mbeu, manhanga mbeu, sesame mbeu, sunflower mbeu, nezvimwe.
• Mbesa: nyemba nhema, nyemba, bhinzi yeitsvo, nyemba, nyemba dzevhivi, bhinzi dzepinto, nezvimwe.
• Soy zvigadzirwa: tempeh, tofu, nezvimwe.
• Mapuroteni mapoda: pea protein poda, brown mupunga protein, hemp protein, nezvimwe.

Dairy dzimwe nzira

• Mukaka anotsiva: almond, cashew, coconut, furakisi, oat, mupunga, uye soy mairi, nezvimwe.
• Yogati inotsiva: almond, cashew, coconut, flax, uye soy yogurts, nezvimwe.
• Vegan chizi: vegan parmesan chizi, shredded uye akachekwa mhando, nezvimwe.

Mamwe mazai

• aquafaba
• arrowroot upfu
• chia mbeu
• chibage
• furawa
• Yakagadzirirwa vegan mazai anotsiva
• silken tofu

Mafuta ane hutano

• avocado
• mafuta avocado
• kokonati mafuta
• mafuta eflakisi
• mafuta omuorivhi
• coconut isina kuibva
• tahini

Zvikafu zvekudya

• edamame
• chokoreti yakasviba
• michero yakaomeswa
• michero yeganda
• hummus
• nzungu ruomba
• pita chips
• popcorn
• Nhokwe dzakagochwa
• uswa hwegungwa hunokanda
• trail musanganiswa

Zvinotapira

• coconut shuga
• mazuva
• maple manyuchi
• manyuchi
• monk muchero
• stevia

Zvinonhuwira uye zvinwiwa

• cayenne mhiripiri
• chili upfu
• sinamoni
• kumini
• garlic powder
• ginger yepasi
• mbiriso inovaka muviri
• paprika
• mhiripiri
• rosemary
• thyme
• turmeric

Ziva kuti zvakawanda zvakagadziriswa vegan zvigadzirwa zvinowanikwa muchitoro - senge vegan nyama zvinotsiva - zvinowanzo takurwa nesodiyamu, mafirita, zvinowedzerwa, uye zvimwe zvinokanganisa zvinogona kukuvadza hutano hwako.

Edza kunamatira kune chakazara, chikafu chisina kugadzirwa - uye chengetedza nyama yekunyepedzera uye zvimwe zvakagadziriswa vegan zvigadzirwa uye nezvikafu zvekumberi.

Kudya kwakaringana vegan kunofanirwa kusanganisira michero yakawanda, miriwo, zviyo zvese, mapuroteni, uye mafuta ane hutano.

Muenzaniso chirongwa chekudya

Heano muenzaniso wevhiki-imwe chirongwa chekudya icho chinopa mashoma ezvikafu zvinovaka muviri zvinogona kunakidzwa pane vegan chikafu.

Muvhuro

• Kudya kwemangwanani: tempeh bacon ine sautéed howa, avocado, uye wilted arugula
• Kwekudya kwemasikati: yakazara-gorosi pasita ne lentil "nyama dzekudya" uye padivi saladhi
• Kudya kwemanheru: konifurawa uye chickpea tacos ine guacamole uye pico de gallo
• Zvikafu zvishoma: popcorn yemhepo-yakaputika, machipisi ekare, uye musanganiswa wenzira

Chipiri

• Kudya kwemangwanani: coconut yogati nemabriji, walnuts, uye chia mbeu
• Kwekudya kwemasikati: yakabikwa tofu ine saute yakatsvuka kabichi, yeBrussels inomera, uye herbed couscous
• Kudya kwemanheru: howa lentil chingwa negarlic cauliflower uye Italian bhinzi bhinzi
• Zvikafu zvishoma: bhero mhiripiri neguacamole, michero yeganda, uye yegungwa crisps

Chitatu

• Kudya kwemangwanani: mbambaira inotapira yakashongedzwa nenzungu bhinzi uye bhanana
• Kwekudya kwemasikati: tempeh taco saladi nequinoa, makotapeya, madomasi, hanyanisi, bhinzi, uye cilantro
• Kudya kwemanheru: oat risotto neSwitzerland chard, howa, uye butternut squash
• Zvikafu zvishoma: yakavhenganiswa michero, vegan protein zunza, uye walnuts

China

• Kudya kwemangwanani: isina mazai quiche ine silken tofu, broccoli, madomasi, uye sipinashi
• Kwekudya kwemasikati: chickpea uye sipinashi curry ine brown mupunga
• Kudya kwemanheru: Mediterranean lentil saladi nemakango, maorivhi, mhiripiri, madomasi akaomeswa nezuva, kare, uye parsley
• Zvikafu zvishoma: yakakangwa edamame, yakatemwa peya, uye simba mabhora akagadzirwa kubva oats, chia mhodzi, nati ruomba, uye michero yakaomeswa

Chishanu

• Kudya kwemangwanani: husiku husiku neapuro zvidimbu, mhanga manhanga, sinamoni, uye nati ruomba
• Kwekudya kwemasikati: nhema bhinzi veggie burger ine steamed broccoli uye inotapira mbatata wedges
• Kudya kwemanheru: mac uye "chizi" ine mbiriso yekudya uye collard magidhi
• Zvikafu zvishoma: pistachios, yakagadzirirwa granola, uye coconut chia pudding

Mugovera

• Kudya kwemangwanani: Kudya kwemangwanani skillet ine tempeh, broccoli, kare, madomasi, uye zucchini
• Kwekudya kwemasikati: gariki-ginger tofu ine veggies inomesa-yakabikwa uye quinoa
• Kudya kwemanheru: bhinzi saladhi ine nyemba dzemaziso matema, matomatisi, chibage, mhiripiri uye hanyanisi
• Zvikafu zvishoma: yakakangwa mhodzi dzemanhanga, mazambiringa akaomeswa nechando, uye celery nearmond butter

Svondo

• Kudya kwemangwanani: chibage chese-gorosi neavocado uye mbiriso yekudya pamwe chete nevegan protein zunza
• Kwekudya kwemasikati: lentil chili neakachekwa gorosi uye mbatatisi yakabikwa
• Kudya kwemanheru: yemuriwo paella ine brown mupunga, hanyanisi, madomasi, bhero mhiripiri, artichoke, uye chickpeas
• Zvikafu zvishoma: maarumondi, michero saladhi, uye makarotsi ane hummus

Muenzaniso chirongwa chekudya chakanyorwa pamusoro apa chinosimbisa akawanda ezvigadzirwa zvine hutano uye madhishi ayo anogona kunakirwa pane yakasarudzika vegan chikafu.

Zvichida kudzikira uye matanho

Kunyangwe chikafu chakatenderedzwa chevegan chingave chine hutano uye chine hutano, chikafu chevegan chisina kurongeka zvakanaka chinogona kukuvadza hutano hwako.

Hezvino zvinhu zvishoma zvaungade kufunga nezvazvo paunotanga vegan kudya.

Kushomeka kwehutano

Kudya kwevegan kunogona kuve pamwe neyakawedzera njodzi yekushomeka kwakawanda kwehutano.

Izvi zvinodaro nekuti nyama, hove, uye huku zvinowanda muzvakawanda zvakakosha zvinovaka muviri izvo zvinonyanya kushomeka muzvikafu zvinodyarwa muzvirimwa, zvinosanganisira mapuroteni, iron, zinc, vitamini B12, phosphorus, uye omega-3 fatty acids ().

Zvigadzirwa zvemhuka semazai nemukaka zvakare zvakakwirira mumapuroteni uye micronutrients senge calcium, potasium, phosphorus, ayodini, ayoni, uye magnesium (,).

Kunyatso cheka chikafu ichi kubva mukudya kwako kunogona kuwedzera njodzi yako yekushomeka kwehutano.

Kunyanya, vegans inogona kunge iri panjodzi yepamusoro yekushomeka kwevhitamini B12, vitamini D, calcium, iodine, iron, uye protein (,).

Izvi zvinogona kukonzeresa kuwanda kwenjodzi yezvinhu zvakaita sekushaya ropa, mapfupa asina kusimba, uye kutadza hutachiona (,,,, 22).

Kuderera kwevhitamini B12 kunogona kunyanya zvine chekuita nepamuviri, sezvo kushomeka kunogona kuwedzera njodzi yekukanganisa kwehubhu yehubhu uye kukanganisa huro hwemwana wako nehurongwa hwemitsipa ().

Kusanganisira akasiyana siyana ane zvinovaka muviri-zvakapfuma zvinongedzo uye zvakasimbiswa chikafu mune chako chikafu zvakakosha kuti uve nechokwadi kuti uri kusangana kwako kwehutano zvinodiwa.

Vitamin B12 uye vhitamini D inogona kuwanikwa mune zvakasimbiswa chikafu, senge yemichero-yakavakirwa mamisi, zviyo, uye chikafu chembiriso.

Zvichakadaro, mapuroteni, zinc, uye iron zvinowanikwa mune nyemba, zvigadzirwa zesoya, nzungu, uye mhodzi.

Kusanganisira zviyero zvine mwero zveiodized munyu mukudya kwako zvinogona zvakare kukubatsira iwe kusangana nezvinodiwa zvako zveiodini.

Zvokuwedzera

Zvinogona kuve zvakaoma kusangana nezvako zvinovaka muviri uchitevedzera vegan chikafu.

Zvimwe zvinovaka muviri zvakaita sevhitamini B12, vhitamini D, uye ayodini, zvinowanikwa zvakanyanya mune zvigadzirwa zvemhuka uye zvimwe zvekudya zvakasimbiswa.

Uyezve, nepo isiri-heme iron ichiitika mune dzakasiyana siyana zvekudya zvezvirimwa, inogona kunge isinga nyurwe seyeme yesimbi inowanikwa mune zvigadzirwa zvemhuka ().

Kutora multivitamin kana zvimwe zvinowedzera zvinogona kubatsira kuzadza chero mipata yezvikafu uye nekupa zvakakosha micronutrients iwe yaunogona kunge usipo.

Kuti uwane mhedzisiro, tsvaga multivitamin ine vhitamini B12, zinc, iron, vhitamini D, uye calcium.

Ramba uchifunga kuti zvinowanzo kurudzirwa kuti zviwedzerwe neakawanda huwandu hwevhitamini B12 kupfuura iyo Yakakurudzirwa Dietary Allowance (RDA), sezvo muviri wako uchikwanisa chete kutora shoma shoma panguva ().

Edza kunangana ne2,000-2,500 mcg yevhitamini B12 pavhiki. Izvi zvinogona kukamurwa muzvikamu zvidiki zvidiki uye zvinogona kuda imwe yekuwedzera kuwedzera kune yako multivitamin ().

Iwe unogona zvakare kuda kufunga nezve kutora algal oiri, chimiro-chakavakirwa fomu ye omega-3 fatty acid. Muviri wako unoda rudzi urwu rwemafuta kuti uve noutano hwakanaka hwemoyo, mashandiro ehuropi, uye kudzivirira chirwere ().

Zvekuwedzera senge vegan B12 uye algal mafuta anogona kuwanikwa kazhinji online.

Kana zvisina kurongwa zvakanaka, kudya kwevegan kunogona kuwedzera njodzi yako yekushomeka kwakawanda kwehutano. Kutevera kudya kwakaringana uye kutora zvimwe zvinowedzera zvinogona kubatsira kuona kuti uri kuwana zvinovaka muviri izvo muviri wako unoda.

Chinokosha

Kudya-kwakatenderedzwa vegan kudya kune hutano, kunovaka muviri, uye kwakabatana neanoverengeka ehutano mabhenefiti, kusanganisira hunovandudzwa hutano hutano, shuga yeropa, uye muviri uremu.

Kuteedzera chirongwa chevegan chekudya kunogona kukubatsira iwe kuisa akawanda-ane hupfumi-hupfumi, zvekudya zvese muchikafu chako kuti upe muviri wako zvinovaka muviri zvainoda.

Ramba uchifunga kuti zvinowedzera uye kuronga kwakaringana zvakakosha kuti usakwanise kushomeka mune zvinoverengeka zvakakosha zvinovaka muviri.

Kana iwe uchifarira veganism, tarisa izvi zvekudya zvinyorwa uye chirongwa chekudya kuti uwane mazano ekugadzira eako anotevera vegan dhishi.