24 Hutano Vegan Snack Pfungwa

Zvemukati

• 1. Zvibereko neNutter Butter
• 2. Guacamole uye maCrackers
• 3. Edamame Ine Gungwa Munyu
• 4. Trail Sanganisa
• 5. Chickpeas dzakakangwa
• 6. Chibereko Cheganda
• 7. Rice Makeke neAvocado
• 8. Hummus uye Veggies
• 9. Zvibereko uye Veggie Smoothies
• 10. Oatmeal Nemichero, Nzungu kana Mbeu
• 11. Salsa uye Homemade Tortilla Chips
• 12. Popcorn Ine Nutritional Mbiriso
• 13. Homemade Granola
• 14. Zvibereko Nemiti Bhawa
• 15. White Bhinzi Dhipi uye Homemade Pita Chips
• 16. Peanut Butter uye Banana Kurumwa
• 17. Yakaomeswa Kokonati uye Rima Chokoreti
• 18. Baked Veggie Chips
• 19. Nzungu dzakarungwa
• 20. Zvipuka zvegungwa
• 21. Kwete-Bake Energy Mabhora
• 22. Masvosve paDanda
• 23. Mazuva eAlmond-Ruomba-Akapetwa Akaomeswa
• 24. Mazambiringa Akaomeswa
• Icho Chinokosha

Kuuya neine hutano tudyiwa mazano anokodzera vegan chikafu kunogona kunetsa.

Izvi zvinodaro nekuti kudya kwevegan kunosanganisira chete zvekudya zvemiti uye kusanganisa zvese zvigadzirwa zvemhuka, kudzikisira kusarudzwa kwezvikafu zvekudya.

Neraki, kusanganiswa kusingaverengeke kwezvikafu zvezvirimwa kunogona kugadzira zvinwiwa zvine hutano uye zvinogutsa - kunyangwe iwe uchidya zvakakwana vegan kana uchingofarira kudzikisa zvigadzirwa zvemhuka mukudya kwako.

Heano makumi maviri nemana ane hutano vegan snacks ayo ese ari maviri anonaka uye ane hutano.

1. Zvibereko neNutter Butter

Muchero uye nati ruomba, yakagadzirwa kubva kune yakasanganiswa nzungu, inonaka vegan tudyo ine akawanda ezvehutano mabhenefiti.

Zvibereko zvinopa fiber, mavitamini uye zvicherwa, nepo nati butters dzakapfuma mu fiber uye mapuroteni anogona kukubatsira kuti unzwe uzere uye simba (1, 2,).

Masanganiswa akakurumbira anosanganisira mabhanana kana maapuro ane cashew, almond kana nzungu ruomba.

Nezvakanakira zvakanyanya zvinovaka muviri, ita shuwa yekusarudza bhotela risina kuwedzerwa shuga, mafuta kana munyu.

2. Guacamole uye maCrackers

Guacamole idhi yegan inowanzo gadzirwa kubva kuavocado, hanyanisi, gariki uye jimu rerimu.

Iyo ine hutano chaizvo uye ine zvakawanda zvinobatsira zvinovaka muviri. Semuenzaniso, avocados ndiyo sosi yakanaka kwazvo yemafuta emonounsaturated, fiber uye potasium - ese ayo anogona kusimudzira hutano hwemwoyo (, 5).

Iwe unogona kugadzirira yako wega guacamole kana kutenga yepamberi vhezheni isina kuwedzerwa munyu kana shuga. Sarudza zana muzana ezviyo zvakakora kuti ubatanidze neguacamole yeiyo yakanaka vegan snack.

3. Edamame Ine Gungwa Munyu

Edamame izita resoya diki mune yavo pod.

Ivo sosi yakanaka kwazvo yemhando yepamusoro yemapuroteni. Imwe kapu (155 gramu) inopa padhuze ne17 gramu eproteinini isingasviki mazana macalorie (, 7).

Iwe unogona kugadzirira edamame nekubika kana kupisa mapods kana nekuanyorovera iwo mu microwave yako. Mwaya pods dzinodziya nekagungwa munyu kana soya muto usati watsenga padziri zvinyoro nyoro kuti udye bhinzi mukati.

4. Trail Sanganisa

Trail musanganiswa chirimwa-chakavakirwa chinwiwa chinowanzo sanganisira nzungu, mhodzi uye michero yakaomeswa. Mimwe mhando ine zvakare chokoreti, coconut, mitswi kana zviyo zvese.

Zvichienderana nezvakagadzirwa, musanganiswa wetrail unogona kuva sosi yakanaka yeprotein, mafuta ane hutano uye fiber (8).

Nekudaro, mamwe marudzi anogona kunge asiri vegan kana anogona kunge akawedzera shuga, munyu nemafuta. Kuti udzivise izvi zvigadzirwa, iwe unogona nyore nyore kugadzira yako yega nzira musanganiswa nekubatanidza chaunofarira chirimwa-chakavakirwa zvigadzirwa.

5. Chickpeas dzakakangwa

Chickpeas, inozivikanwawo segarbanzo nyemba, idenderedzwa uye zvishoma yero nyemba.

Imwe kapu (164 gramu) yehukupeas inopa anopfuura magiramu gumi nemana eprotein uye 71% yehuwandu hwezuva nezuva (DV) yefolate. Iwo zvakare akakwirira musimbi, mhangura, manganese, phosphorus uye magnesium (9).

Yakabikwa chickpeas chikafu chinonaka chevhegan. Iwe unogona kuzviita wega nekukanda maputi emakiniki mumafuta emuorivhi nemwaka, uchizviparadzira pabheka uye nekuzvibika kwemaminetsi makumi mana kana kusvika zvinyorove pa450 ° F (230 ° C).

6. Chibereko Cheganda

Michero yematehwe inogadzirwa kubva muchero puree iyo yakatetetwa zvakapetwa, yakaoma uye yakatemwa.

Iine zvinovaka muviri zvakafanana nemuchero mutsva kubva kwawakagadzirwa uye unowanzo kuve wakanyanya fiber, mavitamini uye mamineral. Nekudaro, mamwe akaputirwa michero yematehwe akawedzera shuga kana ruvara uye haaine hutano semhando dzakagadzirwa (10).

Kuti uite yako, puree michero yesarudzo yako uye sangana nejusi remoni uye maple manyuchi kana zvichidikanwa. Paradzira iyo puree mune yakatetepa yakatetepa pane pepa rekubheka rakapetwa nepepa rechinyorwa uye riomese mune dehydrator kana muhovhoni yako pa140 ° F (60 ° C) kwemaawa angangoita matanhatu.

7. Rice Makeke neAvocado

Makeke emupunga chikafu chekudya chakafanana nevanotsemura. Izvo zvinogadzirwa nemupunga wekuzvitutumadza uyo wakarongedzwa pamwe chete uye wakaumbwa kuita madenderedzwa.

Iwo makeke emupunga ane hutano zvikuru anogadzirwa kubva mupunga wakazara wezviyo mutsvuku uye une zvimwe zvishoma zvigadzirwa. Makeke maviri emupunga akasviba anopa magiramu gumi nemana emakarobhu asingasvike makumi manomwe emakori (11).

Keke remupunga rakaputirwa neavocado chikafu chakaringana chevhegan chine mafuta ane hutano uye faibha. Iwe unogona kusasa makeke emupunga nembeu yakashongedzwa yesame yekuwedzera kuwedzera uye kuravira.

8. Hummus uye Veggies

Hummus idhiji yevegan yakagadzirwa kubva kunhokwe, mafuta, muto wemonimu, gariki uye sesame yembeu inonzi tahini.

Iyo ine faibha yakawanda, mafuta ane hutano, B mavitamini uye vhitamini C. Shanduro dzekuzvigadzirira kazhinji dzinogwinya kupfuura hummus yakagadzirirwa hummus inogona kunge yakawedzera mafuta emiriwo uye zvinodzivirira (12, 13).

Iwe unogona kubatanidza humemade kana chitoro-chakatengwa hummus nekarotsi, celery, cucumber, radishes uye mimwe miriwo mbishi kune hutano uye hwakashata vegan tudyo.

9. Zvibereko uye Veggie Smoothies

Smoothies inoyevedza pane-iyo-yekuenda tudyo kune vegans.

Yakakurumbira smoothie zvinoshandiswa zvinosanganisira michero uye mavegi, ayo akapfuma mavitamini nemaminerari. Iwe unogona nyore nyore kugadzira yako pachako smoothie nekusanganisa chirimwa-chakavakirwa mukaka kana mvura nemichero yako yaunofarira nemiriwo, kusanganisira mabhanana, maabriji, sipinashi uye kare.

Kana iwe ukatevera kudya kwevegan, funga kuwedzera scoop yeflakisi kana chia mbeu dzinopa yakakosha omega-3 fatty acids ayo mamwe mavegan kudya asina (14,).

10. Oatmeal Nemichero, Nzungu kana Mbeu

Oatmeal inogadzirwa nekupisa oats nemvura. Inowanzo kudyiwa sekudya kwekuseni asi inogona kunakidzwa chero nguva yezuva yekukurumidza uye ine hutano vegan snack.

Yakakwirira mu fiber, iron, magnesium uye akati wandei mamwe mavitamini nemaminerari. Kubika oatmeal nemukaka wemaarumondi usina kutapira uye kuwedzera michero yakachekwa uye nzungu kana mhodzi zvinogona kusimudzira izvo zvinovaka muviri (16).

Nzira ine hutano kugadzirira oatmeal ndeyako kuzviitira yako kana kusarudza zvingasarudzika ipapo pasina kuwedzerwa shuga kana munyu.

11. Salsa uye Homemade Tortilla Chips

Salsa inowanzo gadzirwa kubva kumatomatisi akachekwa, hanyanisi, muto wemaimu, munyu uye mwaka.

Yakapfuma muvhitamini C, potasium uye chinobatsira chirimwa chemubatanidzwa lycopene kubva kumatato. Kukwira kwakanyanya kweLycopene kwakabatanidzwa nenjodzi yakaderera yechirwere chemoyo (17,).

Salsa inowanzo kudyiwa nemachira eTortilla, asi machipisi anotengwa muchitoro anowanzo gadzirwa nemafuta emiriwo uye munyu wakawandisa. Kuti uzviitire yako, ingochekerera matirobhu mashoma, uapurudzire nemafuta emuorivhi uye ubike kwemaminetsi gumi nemashanu pa350 ° F (175 ° C).

12. Popcorn Ine Nutritional Mbiriso

Popcorn inogadzirwa nekupisa zviyo zvezviyo zvakaomeswa. Inogona kugadzirirwa mumhepo inopopota, microwave kana ketera ine mafuta pachitofu.

Kana popcorn ikagadzirwa mumhepo inopopota, inogona kuve inovaka muviri vegan tudyo. Iyo mbiri-mukombe inoshumira (16 gramu) ine padhuze ne10% yeDV yefibre pamakiromita makumi matanhatu nemaviri chete (19).

Kuwedzera mbiriso inovaka muviri kunogona kusimudzira hutano hwepopcorn zvakanyanya. Iyi mbiriso yeruvara rweyellow ipuroteni yemhando yepamusoro uye inowanzo simbiswa neZinc uye B mavitamini. Ine kuravira kunonaka uko vamwe vanhu vanofananidza nechizi (20).

13. Homemade Granola

Kune akawanda marudzi egranola, asi mazhinji acho ane oats, nzungu kana mhodzi, michero yakaomeswa, zvinonhuwira uye zvinotapira.

Mazhinji magranolas akatengwa muchitoro akazara neshuga yakawedzerwa uye mafuta emiriwo. Kune rimwe divi, mhando dzinoitwa pamba dzinogona kuve chikafu chinonaka chevhegan chakazara nefiber, mapuroteni uye mafuta ane hutano (21).

Kuti ugadzire yako granola, sanganisa oats echinyakare, maarumondi, mhodzi dzemanhanga, mazambiringa nesinamoni ine yakanyungudutswa mafuta ekokonati uye mapira manyuchi. Paradzirai musanganiswa pabepa rakarongedzwa uye bikai kwemaminetsi makumi matatu nemakumi mana pamoto wakadzika muchoto chako.

14. Zvibereko Nemiti Bhawa

Zvibereko nemabhawa nzara iri nyore pane-iyo-yekudya tudyo iyo inogona kuva ine hutano hwakanyanya.

Mhando dzine vegan bar sarudzo dzinosanganisira LaraBars, GoMacro Bhawa uye KIND Bhawa. Iyo Cashew Cookie LaraBar (48 gramu) ine magiramu mashanu emapuroteni, 6% yeDV ye potassium uye 8% yeDV yesimbi (22).

Iwe unogona zvakare kugadzira michero yako uye nzungu mabara nekusanganisa 1-2 makapu (125-250 gramu) yenzungu, kapu imwe (175 gramu) yemichero yakaomeswa uye 1/4 mukombe (85 gramu) yemapuri kana brown mupunga sirasi.

Paradzira uyu musanganiswa mugango rakabikwa rakasviba masendimita makumi maviri (20-cm) uye gadzirira kwemaminitsi makumi maviri pa325 ° F (165 ° C).

15. White Bhinzi Dhipi uye Homemade Pita Chips

Bhinzi chena bhinzi inowanzo gadzirwa nekusanganisa chena kana cannellini bhinzi nemafuta emuorivhi, ndimu muto, gariki uye matsva miriwo.

Bhinzi chena ine chimiro chinoyevedza chemuviri, kurongedza angangoita mashanu magiramu eprotein, pamusoro pegumi muzana yeiyo DV yesimbi uye mana magiramu efaibre mu 1/4 mukombe chete (50 gramu) (23).

Pairing pita machipisi nechena bhinzi dip inogadzira hutano hwakanaka vegan. Iwe unogona kugadzira pamba pita machipisi nekucheka zviyo zvezviyo pitas, uchizvikwiza nemafuta emuorivhi nekuzvibika kwemaminitsi gumi pa400 ° F (205 ° C).

16. Peanut Butter uye Banana Kurumwa

Peanut butter nebhanana chinhu chinozivikanwa uye chine hutano chinonaka chekubatanidza.

Mabhanana akatakurwa ne potassium nefiber, nepo nzungu ruomba ruchipa mapuroteni nemafuta ane hutano. Kudya pamwe chete kunogona kuita kuti unzwe kuguta uye kugutsikana (1, 24).

Kugadzira nzungu ruomba uye mabhanana akarumwa, sanisa bhanana kuita zvidimbu zvidimbu uye nekupararira nhete yenzungu ruomba pakati pezvikamu zviviri. Izvi zvinobata kuravira zvinonaka zvakanyanya kana chando kwemaminitsi makumi matatu pabheji rakabikwa rakagadzirwa nemapepa echinyorwa mufiriji yako.

17. Yakaomeswa Kokonati uye Rima Chokoreti

Kuti uwane vegan snack ine hutano iyo inogutsawo zino rako rinotapira, edza kudya coconut yakaomeswa nemakwere mashoma echokoreti yakasviba.

Kokonati rakaomeswa rinogadzirwa nemashizha ekokonati asina mvura kana zvidimbu. Mhando dzisingatapisirwe dzinovaka zvine mutsindo, kurongedza 18% yeDV yefibre mune imwe ounce (28 gramu) (25).

Sebhonasi yakawedzerwa, chokoreti yakasviba ingangoita 65% cacao inopa mishonga yezvirimwa uye inogona kuve nemabhenefiti akati wandei. Kuti uve nechokwadi chekuti chokoreti yako yerima ndeye vegan, tsvaga mabrandi asina chero zvigadzirwa zvemhuka ().

18. Baked Veggie Chips

Yakabikwa veggie machipisi akagadzirwa kubva akachekwa miriwo, isina mvura kana kubikwa pakadzika tembiricha, inonaka vegan snack.

Zvichienderana nerudzi rwemuriwo, zvakabikwa veggie machipisi zvinopa zvakasiyana siyana zvinovaka muviri. Semuenzaniso, makarotsi asina mvura akaremerwa nevhitamini A nepo mabheketetetet akabikwa aine hupfumi mu potassium uye folate (27, 28).

Unogona kugadzira machipisi ako emuriwo nekubika zvidimbu zvakapetwa zvidiki pa200-2-250 ° F (90-120 ° C) kwemaminetsi makumi matatu kusvika makumi matanhatu.

19. Nzungu dzakarungwa

Mhando dzinozivikanwa dzenzungu dzinosanganisira maamondi, pistachios, cashews, walnuts, macadamia nzungu uye pecans.

Nzungu dzese inzira inoshamisa yekudya vegan snack Semuenzaniso, rimwe chete (23 gm) maarumondi ane magiramu matanhatu eprotini, pamusoro pe12% yeDV yefibre uye akawanda mavitamini nemaminerari (29).

Nutswe dzinonyanya kunakidza kana dzakaputirwa nezvinonhuwira. Unogona kutenga nzungu dzakarungwa panzvimbo zhinji dzezvitoro. Kugadzira nzungu dzakagadzirwa nemiti, kanda zvaunosarudza zvakasiyana mumafuta emuorivhi nemwaka usati wavira musanganiswa kwemaminetsi gumi nemashanu kusvika pa350 ° F (175 ° C).

20. Zvipuka zvegungwa

Crisps egungwa anogadzirwa kubva pamashizha egungwa akabikwa, akachekwa mumakwere uye akarungwa nemunyu.

Ive vegan, yakaderera-koriori tudyo yakatakurwa nefolate (vhitamini B9), faibha uye mavitamini A uye C. Gungwa regungwa zvakare rakakosha sosi yeodhini, zvinovaka muviri izvo zvinowanzoitika mumvura yegungwa uye zvakakosha kuti ushande zvakanaka utachiona (30 ,,).

Paunenge uchitenga crisps yegungwa, tsvaga mhando nemhando shoma zvigadzirwa, senge SeaSnax, iyo inongova negungwa, mafuta omuorivhi uye munyu.

21. Kwete-Bake Energy Mabhora

Simba mabhora anoreva kuruma-saizi svutugadzike izvo zvinowanzo gadzirwa kubva musanganiswa weoats, nzungu, mhodzi, nati ruomba, michero yakaomeswa, maple sirasi uye dzimwe nguva chokoreti machipisi kana zvimwe zvinowedzerwa.

Zvichienderana nemidziyo yavo, vanogona kuve chinovaka muviri chikafu chevegan chine mapuroteni, faibha uye mafuta ane hutano anosimudzira simba uye kuguta (14, 24).

Kugadzira emagetsi emagetsi mabhora, unogona kusanganisa imwe kapu (90 gramu) yeoats yechinyakare, 1/2 mukombe (125 magiramu) epeanut butter, 1/3 mukombe (113 gramu) maple syrup, mafuraji maviri embeu yehemp. mafasipuni maviri emazambiringa akaomeswa.

Gurai uye gadzirai batter mumabhora uye chitoro mufiriji yenyu.

22. Masvosve paDanda

Masvosve padanda izita rechikafu chakajairika chakagadzirwa kubva kumatanda epa celery akaiswa peanut butter uye mazambiringa akaomeswa.

Iyi vegan kurapwa yakapfuma mu fiber kubva kune celery, mafuta ane hutano kubva enzungu ruomba uye mavitamini nemaminerari kubva kumazambiringa akaomeswa (33).

Kugadzira svosve padanda, ingo seta mashoma emashanga eselery kuita zvidimbu, wedzera nzungu ruomba nekusasa mazambiringa akaomeswa.

23. Mazuva eAlmond-Ruomba-Akapetwa Akaomeswa

Misi yakatsenga, yakatsvuka michero inokura pamiti yemichindwe uye inotapira uye inonaka.

Iwo ane chaiwo mashuga uye faibha izvo zvinogona kukupa iwe kukurumidza kusimudzira kwesimba. Muchokwadi, rimwe zuva rine angangoita 18 gramu e carbs (34).

Kuti uwane vegan snack ine hutano, unogona kubvisa makomba emisi uye woaputira nearmond butter. Nekudaro, ramba uchifunga kuti iwo akakwira macalorie, saka yeuka kutarisa saizi yako chikamu.

24. Mazambiringa Akaomeswa

Mazambiringa mashoma michero yakatenderera inomera pamiti yemizambiringa uye inouya nepepuru, tsvuku, girini uye nhema.

Mukombe mumwe chete (151 gramu) wemazambiringa une 28% yeDV yevhitamini K uye 27% yeDV yevhitamini C. Iwo zvakare akapfuma mumapolyphenols, ayo ari mishonga yemiti inogona kudzivirira kubva kuchirwere chemoyo uye Type 2 chirwere cheshuga (35 ,).

Mazambiringa akaomeswa chikafu chinonaka chevhegan. Kuti uwane zororo, chengeta mazambiringa mumudziyo mufiriji uye unakirwe zvishoma kana nzara yarova.

Icho Chinokosha

Kana iwe uchitevera chikafu chevegan - kana uri kuyedza kudzikisa huwandu hwezvikafu zvemhuka zvauri kudya - izano rakanaka rekuchengetedza zvirimwa-zvakavakirwa zvirimwa paruoko.

Iyo vegan snacks pamusoro apa inzira huru yekurwisa nzara pakati pekudya.

Izvo zviri nyore kugadzira uye sarudzo inovaka muviri kune vegans uye avo vanongotsvaga kuti vadye zvimwe zvirimwa zvekudya.