Vegan Nyama Inotsiva: Iyo Yekupedzisira Gwara

Zvemukati

• Nzira Yokusarudza
• Tofu
• Tempeh
• Yakaomeswa Veji Yemapuroteni (TVP)
• Seitan
• Howa
• Chibereko
• Bhinzi uye nyemba
• Akakurumbira Mhando dzeNyama Dzinotsiva
• Kupfuura Nyama
• Gardein
• Tofurky
• Yves Veggie Chikafu
• Lightlife
• Boca
• Mapurazi eMorningStar
• Quorn
• Zvaunofanira Kudzivisa
• Icho Chinokosha

Pane zvikonzero zvakawanda zvekuda kuisa zvinotsiva nyama mune zvaunodya, kunyangwe usiri kutevera vegan kana chikafu chemuriwo.

Kudya nyama shoma hakusi nani chete kune hutano hwako asiwo nharaunda ().

Nekudaro, kuwanda kwevamiririri venyama kunoita kuti zvive zvakaoma kuziva chekutora.

Heano wekupedzisira gwara rekusarudza vegan nyama kutsiva chero mamiriro.

Nzira Yokusarudza

Kutanga, funga kuti ibasa ripi iro rinotsiva vegan mukudya kwako. Uri kutsvaga protein, flavour kana kugadzirwa?

• Kana iwe uri kushandisa iyo vegan nyama chinotsiva seicho chikuru sosi yeprotein muchikafu chako, wobva waongorora zvinyorwa kuti uwane sarudzo ine protein.
• Kana iwe ukatevera vegan kana chikafu chemuriwo, tsvaga mishonga inowanzo kuve yakaderera mune izvi dhayeti, sesimbi, vhitamini B12 uye calcium (,,).
• Kana iwe ukatevera chikafu chakakosha chinorambidza zvinhu zvakadai segluten kana soya, tsvaga zvigadzirwa zvisina izvi zvigadzirwa.

Pfupiso Kuverenga ruzivo rwehutano uye zvinongedzo runyorwa pane zvigadzirwa zvakakosha kuti uwane chigadzirwa chinosangana nezvako zvinovaka muviri uye chikafu.

Tofu

Tofu anga akamira muzvikafu zvezvirimwa kwemakumi emakore uye chikafu muAsia cuisines kwemazana emakore. Ipo ichishaya flavour pachayo, zvinotora zvinonaka zvezvimwe zvinoshandiswa mundiro.

Yakagadzirwa zvakafanana nenzira yechizi inogadzirwa kubva mumukaka wemombe- mukaka we soya unogwamba, uko mafuru ayo anomanikidzwa kuita mabhureki.

Tofu inogona kugadzirwa uchishandisa vamiririri, senge calcium sulfate kana magnesium chloride, iyo inokanganisa chimiro chayo chehutano. Pamusoro pezvo, mamwe maratifomu e tofu akasimbiswa neyakavaka muviri senge calcium, vitamini B12 uye iron (5, 6,).

Semuenzaniso, mana maunzi (113 magiramu) eNasoya Lite Firm Tofu ane ():

• Makorori: 60
• Carbs: 1.3 magiramu
• Mapuroteni: 11 magiramu
• Mafuta: 2 magiramu
• Fiber: 1.4 magiramu
• Calcium: 200 mg - 15% yeReferenzi Mazuva ese Intake (RDI)
• Iron: 2 mg - 25% yeiyo RDI yevarume uye 11% yevakadzi
• Vhitamini B12: 2.4 mcg - 100% yeiyo RDI

Kana iwe uchinetsekana nezve GMOs, sarudza chigadzirwa chakagadzirwa, sezvo soy yakawanda inogadzirwa muUS inogadzirwa nemajini (8).

Tofu inogona kubikwa kuti ishandiswe mukumhanyisa-fry kana kupunzika senge inotsiva mazai kana chizi. Edza izvi kunze kwekutsvaira tofu kana vegan lasagna.

Pfupiso Tofu inoshanduka-shanduka sosi-yakavakirwa nyama chinotsiva iyo ine mapuroteni mazhinji uye inogona kunge iine zvakawedzera zvinovaka muviri zvakaita secalcium uye vhitamini B12 iyo yakakosha pane kudya kwevegan. Zvigadzirwa zvinosiyana mune zvemukati zvemukati, saka kuverenga zvinyorwa zvakakosha.

Tempeh

Tempeh chigadzirwa chechinyakare chesoya chakagadzirwa kubva kune yakaviriswa soy. Iyo soya inogadzirwa uye inogadzirwa kuita makeke.

Kusiyana ne tofu, iyo inogadzirwa nemukaka we soy, tempeh inogadzirwa uchishandisa iyo yose soya, saka ine chimiro chakasiyana chehutano.

Iine mapuroteni, fiber uye mavitamini kupfuura tofu. Pamusoro pezvo, sechikafu chakaviriswa, zvinogona kubatsira kugaya chikafu ().

Hafu mukombe (83 gramu) yetempeh ine ():

• Makorori: 160
• Carbs: 6.3 magiramu
• Mapuroteni: 17 magiramu
• Mafuta: 9 magiramu
• Calcium: 92 mg - 7% yeiyo RDI
• Iron: 2 mg - 25% yeiyo RDI yevarume uye 11% yevakadzi

Tempeh inowanzo kuwedzerwa nezviyo zvakaita sebhari, saka kana iwe uchitevera chikafu chisina-gluten, iva nechokwadi chekuverenga zvinyorwa zvakanyatsonaka.

Tempeh ine simba rakasimba uye yakasimba kupfuura tofu. Iyo inowirirana zvakanaka nepeanut-based sauces uye inogona kuwedzerwa zviri nyore kumutsa-fries kana Thai saladi.

Pfupiso Tempeh inotsiviwa nenyama yegan inogadzirwa nesoya yakaviriswa. Iyo yakakwira mapuroteni uye inoshanda mushe-in-fries uye zvimwe zvekuAsia ndiro.

Yakaomeswa Veji Yemapuroteni (TVP)

TVP inonyanya kugadziriswa vegan nyama inotsiva yakagadziriswa muma1960 nechikafu chemubatanidzwa Archer Daniels Midland.

Yakagadzirwa nekutora hupfu hwe soya - chinhu chinogadzirwa nesoy kugadzirwa kwemafuta - uye kubvisa mafuta uchishandisa zvinonyungudutsa. Mhedzisiro mhedzisiro ipuroteni-yakakwira, yakaderera-mafuta chigadzirwa.

Hupfu hwe soya hunoburitswa mumhando dzakasiyana senge zvigetsi uye zvidimbu.

TVP inogona kutengwa mune isina mvura fomu. Nekudaro, inowanzo kuwanikwa mune zvakagadziriswa, mazaya echando, zvigadzirwa zvemiriwo.

Noutano, hafu kapu (27 gramu) yeTVP ine ():

• Makorori: 93
• Carbs: 8.7 magiramu
• Mapuroteni: 14 magiramu
• Mafuta: 0.3 magiramu
• Fiber: 0.9 magiramu
• Iron: 1.2 mg - 25% yeiyo RDI yevarume uye 11% yevakadzi

TVP inogadzirwa neyakajairwa soy uye inogona kunge iine maGMOs sezvo akawanda soya anogadzirwa muUS akagadzirwa nemajini (8).

TVP haina kunhuwa pachayo asi inogona kuwedzera nyama inogadzirwa kune ndiro senge vegan chili.

Pfupiso TVP inonyanya kugadziriswa vegan nyama chinotsiva chakagadzirwa kubva kune zvigadzirwa zve soy mafuta. Iyo yakakwira mapuroteni uye inogona kupa nyama inogadzirwa kune vegan mapepa.

Seitan

Seitan, kana gorosi gluten, inotorwa kubva kugluten, protein mune gorosi.

Yakagadzirwa nekuwedzera mvura kuupfu hwegorosi uye kubvisa starch.

Seitan yakaoma uye inotsvaira, ine kavhirivheri kadiki pachayo. Inowanzo kunakirwa ne soy muto kana mamwe ma marinade.

Inogona kuwanikwa mune firiji chikamu che supamaketi mune mafomu akadai semabhande uye machunks.

Seitan ane mapuroteni mazhinji, akaderera muma carbs uye sosi yakanaka yesimbi ().

Matatu maunzi (91 magiramu) eesitan ane ():

• Makorori: 108
• Carbs: 4.8 magiramu
• Mapuroteni: 20 magiramu
• Mafuta: 1.2 magiramu
• Fiber: 1.2 magiramu
• Iron: 8 mg - 100% yeiyo RDI yevarume uye 44% yevakadzi

Sezvo chinhu chikuru mu seitan iguteni yegorosi, haina kukodzera kune chero munhu anotevera chikafu chisina guten.

Seitan inogona kushandiswa panzvimbo yemombe kana huku mune chero ipi yekubheka. Semuenzaniso, edza izvi mune vegan Mongolian nyuchi inomhanyisa-fry.

Pfupiso Seitan, iyo nyama yegan yakatsiviwa yakagadzirwa kubva kugorosi gluten, inopa mapuroteni uye iron yakawanda. Inogona kushandiswa sechinotsiva huku kana nyama yemombe mune chero nzira yekubheka asi haina kukodzera kune vanhu vanotevera chikafu chisina-gluten.

Howa

Howa hunotsiva nyama huru kana iwe uchitsvaga isina kugadziriswa, sarudzo-yezvikafu zvese.

Ivo zvakasikwa vane nyama inonaka, yakapfuma mu umami - mhando yekuravira kwakanaka.

Portobello howa ngowani dzinogona kukangwa kana kubikwa panzvimbo ye burger kana kutetwa uye kushandiswa mukusvesa-fries kana tacos.

Howa hwakaderera mumacalorie uye hwakakwira fiber, ichivaita sarudzo yakanaka kune vanhu vari kuyedza kudzikisa huremu. Zvisinei, hazvina mapuroteni akawanda (13).

Imwe kapu (121 gramu) yeakachekwa portabella howa ine (13):

• Makorori: 42
• Carbs: 6 magiramu
• Mapuroteni: 5.2 magiramu
• Mafuta: 0.9 magiramu
• Fiber: 2.7 magiramu
• Iron: 0.7 mg - 9% yeiyo RDI yevarume uye 4% yevakadzi

Wedzera howa kuma pastas, fambisa-fries uye masaladi kana kuenda kune vegan portobello burger.

Pfupiso Howa hunogona kushandiswa sechinotsiva nyama uye nekupa hunhu uye moyo. Iyo sarudzo hombe kana iwe uchitsvaga kudzikisa kudya kwako kwezvakagadzirwa. Zvisinei, ivo vakaderera zvakanyanya mumapuroteni.

Chibereko

Kunyangwe jackfruit yakashandiswa muSoutheast Asia cuisines kwemazana emakore, ichangobva kuve yakakurumbira muUS senzvimbo yenyama.

Chibereko chihombe, chinodziya chine nyama chine munakiro usingaonekwe, une muchero unonzi wakafanana nenanazi.

Jackfruit ine chewy mameseji uye inowanzo shandiswa sechinotsiva chakakweva nyama yenguruve mune BBQ mapepa.

Inogona kutengwa mbishi kana makedheni. Mamwe makedhi jackfruit akavharirwa musirasi, saka verenga zvinyorwa zvakanyatsonaka zveshuga zvakawedzerwa.

Sezvo jackfruit yakakwira mu carbs uye yakaderera mumapuroteni, inogona kunge isiri sarudzo yakanakisa kana iwe uchitsvaga chirimwa-chakavakirwa protein sosi. Nekudaro, kana ikapihwa nezvimwe zvine mapuroteni chikafu, inogadzira nyama inogutsa (14).

Imwe kapu (154 gramu) yejackfruit mbishi ine (14):

• Makorori: 155
• Carbs: 40 magiramu
• Mapuroteni: 2.4 magiramu
• Mafuta: 0.5 magiramu
• Fiber: 2.6 magiramu
• Calcium: 56 mg - 4% yeiyo RDI
• Iron: 1.0 mg - 13% yeiyo RDI yevarume uye 6% yevakadzi

Kana iwe uchifarira kuyedza jackfruit, zviitire wega BBQ yakadhonza jackfruit sangweji.

Pfupiso Jackfruit chibereko chinotonhora chinogona kushandiswa kutsiva nyama yenguruve mumabhengi mabikirwo. Iyo yakakwira muma carbs uye yakaderera mumapuroteni, ichiiita iyo isina kunaka chikafu chinotsiva nyama.

Bhinzi uye nyemba

Bhinzi uye nyemba zvinokwanisika sosi yemiti-yakavakirwa mapuroteni anoshanda semwoyo uye kuzadza nyama zvinotsiva.

Uyezve, chikafu chakazara, chisina kugadzirwa.

Kune mhando zhinji dzebhinzi: nhokwe, nyemba nhema, nyemba nezvimwe.

Bhinzi yega yega ine hwema hwakati siyanei, saka zvinoshanda mushe kicheni dzakasiyana. Semuenzaniso, bhinzi nhema uye pinto bhinzi zvinowirirana maMexico mabikirwo, nepo chickpeas uye cannellini bhinzi zvinoshanda mushe neMediterranean flavour.

Kunyangwe bhinzi iri manyuko akanaka epuroteni-yakasimwa-mapuroteni, haina zvese zvakakosha amino acids pachezvayo. Nekudaro, ivo vane yakakwira fiber uye sosi huru yemidziyo yesimbi (15).

Semuenzaniso, imwe kapu (198 gramu) yenyuchi dzakabikwa dzine (15):

• Makorori: 230
• Carbs: 40 magiramu
• Mapuroteni: 18 magiramu
• Mafuta: 0.8 magiramu
• Fiber: 15.6 magiramu
• Calcium: 37.6 mg - 3% yeiyo RDI
• Iron: 6.6 mg - 83% yeiyo RDI yevarume uye 37% yevakadzi

Bhinzi dzinogona kushandiswa mumuto, svutugadzike, mabhawa uye mamwe akawanda mabikirwo. Enda kune vegan isina kusimba joe yakagadzirwa kubva kune nyemba nguva inotevera paunenge uchida yakakwira-protein chikafu.

Pfupiso Nyemba ipuroteni-yakakwira, yakasimba-fiber uye yakakwira-simbi chikafu chizere uye vegan nyama chinotsiva. Inogona kushandiswa mumasobho, stews uye burger.

Akakurumbira Mhando dzeNyama Dzinotsiva

Kune mazana ezvinyama zvinotsiva pamusika, zvichigadzira nyama-isina, yakakwira-mapuroteni chikafu zvakanyanya nyore.

Nekudaro, hazvisi zvese zvisina nyama zvine vegan, saka kana iwe uri pachikafu chakasimba chevegan, pane kungotsvaga zvakasiyana, zvakakosha kuti uverenge zvinyorwa zvakanyatsonaka.

Heano sarudzo yemakambani anogadzira akakurumbira nyama zvinotsiva, asi kwete ese anotarisisa zvakanyanya pane zvigadzirwa zvevegan.

Kupfuura Nyama

Beyond Meat ndeimwe yemakambani matsva evamiriri venyama. Yadzo Beyond Burger inonzi inotaridzika, kubika uye kuravira kungofanana nenyama.

Zvigadzirwa zvavo zvine vegan uye zvisina maGMO, gluten uye soy.

Beyond Burger inogadzirwa nepea mapuroteni, mafuta ecanola, coconut mafuta, starch yemazamu nezvimwe zvinoshandiswa. Imwe patty ine 270 macalorie, 20 gramu eprotein, 3 gramu ye fiber uye 30% yeRDI yesimbi (16).

Beyond Meat inogadzirawo masoseji, zvinotsiva huku uye nyama inopwanyika.

Gardein

Gardein inogadzira akasiyana siyana anowanikwa, akagadzirira-kushandisa nyama zvinotsiva.

Zvigadzirwa zvavo zvinosanganisira zvinotsiva huku, nyama yemombe, nyama yenguruve nehove, uye zvinobva pamabhegi kuenda kumabhande emabhora enyama. Zvakawanda zvezvinhu zvavo zvinosanganisira sauces senge teriyaki kana mandarin kuravira kweorenji.

Iyo Yekupedzisira Beefless Burger inogadzirwa kubva kune soy protein concentrate, gorosi gluten uye zvimwe zvakawanda zvigadzirwa. Imwe neimwe patty inopa 140 macalorie, 15 gramu eprotein, 3 gramu e fiber uye 15% yeiyo RDI yesimbi (17).

Zvigadzirwa zvaGardein zvinozivikanwa vegan uye zvemukaka mahara; zvisinei, hazvizivikanwe kuti vanoshandisa GMO ingredients.

Ipo iwo mutsara wavo mukuru wezvigadzirwa unosanganisira gluten, Gardein anoita tambo isina-giraini zvakare.

Tofurky

Tofurky, anozivikanwa nekutenda kwavo kwekutenda, anogadzira zvinotsiva nyama, kusanganisira masoseji, zvidimbu zvekudyira uye nyama yepasi.

Zvigadzirwa zvavo zvinogadzirwa kubva ku tofu uye gorosi gluten, saka hazvina kukodzera kune gluten- kana soy-isina kudya.

Imwe chete yavo yekutanga Sausage Sausages ine 280 macalorie, 30 gramu eprotein, 14 gramu emafuta uye 20% yeRDI yesimbi (18).

Naizvozvo, nepo ivo vari vepamusoro-protein sarudzo, ivo zvakare akakwirira macalorie.

Zvigadzirwa zvavo hazvisi-GMO zvakasimbiswa uye vegan.

Yves Veggie Chikafu

Yves Veggie Cuisine vegan zvigadzirwa zvinosanganisira mabhegi, zvidimbu zvekudyira, imbwa dzinopisa uye masoseji, pamwe nepasi "nyama yemombe" uye "soseji."

Yadzo Veggie Ground Round inogadzirwa kubva ku "soy protein chigadzirwa," "gorosi protein chigadzirwa" uye zvimwe zvakawanda zvinoshandiswa, zvinosanganisira akawedzera mavitamini uye mamineral.

Chikamu chimwe chetatu (55 gramu) chine makumi matanhatu macalorie, 9 gramu eprotein, 3 gramu ye fiber uye 20% yeRDI yesimbi (19).

Zvimwe zvezvigadzirwa zvavo zvinoita kunge zvisina-GMO zvakasimbiswa, nepo vamwe vasina icho chitupa.

Zvigadzirwa zvavo zvinogadzirwa nezvose soy uye gorosi, zvichivaita zvisina kukodzera kune avo vane soy- kana gluten-isina kudya.

Lightlife

Lightlife, yakareba-yakagadzwa nyama inotsiviwa nekambani, inogadzira maburger, zvidimbu zvekudyira, imbwa dzinopisa uye masoseji, pamwe ne "nyama yemombe" uye "soseji." Ivo zvakare vanogadzira chando chikafu uye chisina nyama jerky.

Yadzo Gimme Lean Veggie Ground inogadzirwa kubva kune yakagadzirwa textured soy protein concentrate. Iyo zvakare ine gorosi gluten, kunyange ichiratidzika kunge yakadzika pasi peiyo yezvinyorwa zvinyorwa.

Maawa maviri (56 magiramu) ane 60 macalorie, 8 gramu eprotein, 3 gramu ye fiber uye 6% yeiyo RDI yesimbi (20).

Zvigadzirwa zvavo hazvisi-GMO zvakasimbiswa uye zvakasimbiswa vegan.

Sezvo chikafu chavo chichigadzirwa nezvose soy uye gorosi, zvinofanirwa kudzivirirwa neavo vasingadye izvi zvigadzirwa.

Boca

Yakagadzirwa naKraft, zvigadzirwa zveBoca zvinowanikwa zvakanyanya nyama zvinotsiva, kunyange zvisiri ese ari vegan. Mutsara unosanganisira burgers, masoseji, "nyama" inopwanyika uye nezvimwe.

Izvo zvinogadzirwa zvakanyanya, zvakagadzirwa kubva kune soy protein concentrate, gorosi gluten, hydrolyzed chibage protein uye oiri yemafuta, pakati peyakareba runyorwa rwezvimwe zvigadzirwa.

Zvakawanda zvezvigadzirwa zvavo zvine chizi, isiri vegan. Uyezve, iyo chizi ine ma enzymes ayo asiri emidziyo-akachekwa.

Verenga zvinyorwa zvakanyatsonaka, kuti uve nechokwadi chekuti uri kutenga chaiyo vegan Boca chigadzirwa kana uri kutevedzera vegan mararamiro.

Imwe Boca Chik'n Vegan Patty (71 gramu) ine macalorie zana nemakumi mashanu, magiramu gumi nemaviri eprotein, 3 magiramu efibre uye 10% yeRDI yesimbi (21).

Boca Burgers ine soy uye chibage, izvo zvingangodaro zvichibva kune zvakagadzirwa nemajini, asi zvine zvimwe zvakamonyororwa zvigadzirwa zvisiri zveGMO.

Mapurazi eMorningStar

Mapurazi eMorningStar, anowanikwa naKellogg, anozviti "America # 1 veggie burger brand," zvingangodaro zvichikonzerwa nekuwanika kwayo kwakawanda pane kuravira kwayo kana zvine hutano (22).

Vanogadzira zvinwiwa zvakawanda zveveggie burger, zvinotsiva huku, imbwa dzinopisa dzevggie, ndiro dzevhegi, zvekutanga zvekudya uye "nyama" yemangwanani.

Kunyange ruzhinji rwezvigadzirwa zvavo zvisiri vegan, ivo vanopa vegan burgers.

Semuenzaniso, yavo Meat Lovers vegan burger inogadzirwa kubva kumafuta akasiyana siyana emiriwo, gorosi gluten, soy protein isolate, hupfu hwe soya uye zvimwe zvinongedzo (23).

Imwe burger (113 gramu) ine 280 macalorie, 27 gramu eprotein, 4 gramu ye fiber uye 10% yeRDI yesimbi (23).

Haasi ese zvigadzirwa zvavo zvinozivikanwa kuti zvakasununguka kubva kuGMO zvinoshandiswa, asi iyo Meat Lovers vegan burger inogadzirwa kubva kune isiri-GMO soy.

Zvigadzirwa zvemangwanani zvine zvese soy- uye gorosi-zvakavakirwa zvigadzirwa, saka hazvifanire kudyiwa nevanhu vesoya- kana veguten-vasina vanhu.

Quorn

Quorn inogadzira nyama yemidziyo kubva kune mycoprotein, fungus yakaviriswa inowanikwa muvhu.

Ipo mycoprotein ichiita senge yakachengeteka kuti ishandiswe, kwave nemishumo yakati wandei yezviratidzo zvemuviri uye zvemudumbu mushure mekudya zvigadzirwa zveQuorn ().

Zvigadzirwa zve Quorn zvinosanganisira nzvimbo, tenders, patties uye cutlets. Nepo zvizhinji zvezvigadzirwa zvavo zvakagadzirwa nemazai machena, ivo vanopa sarudzo vegan.

Yadzo Vegan Yakashama Chick'n Cutlets inogadzirwa kubva ku mycoprotein, mapuroteni embatatisi uye pea fiber uye vakawedzera zvinonhuwira, carrageenan uye gorosi gluten.

Imwe cutlet (63 gramu) ine 70 macalorie, 10 gramu eprotein uye 3 magiramu e fiber (25).

Zvimwe zvigadzirwa zveQuorn zvinosimbiswa zvisiri zveGMO, asi zvimwe hazvisi.

Ipo Quorn inogadzirwa kubva kune yakasarudzika protein sosi, mazhinji ezvigadzirwa zvakare ane mazai machena uye gorosi gluten, saka ive shuwa yekuverenga iwo mavara zvakanyatso kana iwe uri pane yakakosha kudya.

Pfupiso Kune akawanda akakurumbira mhando dze nyama dzinotsiva pamusika. Nekudaro, akawanda ane gorosi, soy uye GMO zvigadzirwa, uye kwete ese ari vegan, saka verenga zvinyorwa zvakanyatsonaka kuti uwane chigadzirwa chakakodzera pane chako chikafu.

Zvaunofanira Kudzivisa

Vanhu vane chikafu chekudya kana kusashivirira vangangoda kuverenga zvinyorwa zvakanyatsonaka kuitira kuti vadzivise zvigadzirwa senge gluten, mukaka, soya, mazai uye chibage.

Uyezve, usafunge kuti chigadzirwa chine vegan nekuti haina nyama. Zvigadzirwa zvakawanda zvisina nyama zvinosanganisira mazai, zvemukaka uye zvinwiwa zvakasikwa zvakagadzirwa kubva kuzvigadzirwa zvemhuka nema enzymes, ayo anogona kusanganisira rennet yemhuka (26).

Kunyange hazvo zvigadzirwa zvakawanda zve organic uye zvisiri zveGMO zviripo, izvo zvinonyanya kuwanikwa, senge MorningStar Mapurazi uye Boca Burgers, anogona kunge akagadzirwa nechibage chakagadzirwa uye soy.

Pamusoro pezvo, sezvakanyanya kugadzirwa chikafu, akawanda vegan nyama zvinotsiva zvakakwirira mune sodium, saka ive shuwa kuverenga mavara kana iwe ukatarisa yako sodium yekudya.

Kudya kune hutano kunoenderana nekudya kushoma kwakagadziriswa, saka chenjera runyorwa rurefu rwezvigadzirwa zvakazadzwa nemazwi ausingazive.

Pfupiso Sarudza vegan nyama inotsiva iyo inogadziriswa zvishoma, ine inozivikanwa zvigadzirwa. Dzivisa zvinhu zvakagadziriswa zvakanyanya zvisina kusimbiswa kuti zvakasununguka kubva kuzvigadzirwa zvemhuka.

Icho Chinokosha

Mazuva ano, mazana ezvimedu vegan zvinotsiva zviripo, zvese kubva kune zvakasikwa uye zvakagadziriswa masosi.

Hutano hwehutano hwezvigadzirwa izvi hunosiyana zvakanyanya, saka sarudza ivo zvichibva pane zvako zvekudya uye zvehutano zvinodiwa.

Uine sarudzo dzakawanda wanda kusarudza kubva, kutsvaga vegan nyama zvinotsiva zvinoenderana nezvido zvako zvinofanirwa kuve zvakanangana.