Kukho i-hype eninzi ejikeleze i-veganism, kutheni ungazami? Umngeni wethu weVegan weentsuku ezingama-30 uya kukunceda uphendule imibuzo efana nokuba i-vegan yeyona nto isempilweni? Okanye ngaba i-vegan ilungile kuwe? Xuba inkqubo yakho kunye neentsuku ezingama-30 zeeresiphi ezigcwele izityalo ezisempilweni kunye nee-hacks ukuze wenze i-vegan inyanga.
Isicwangciso seSidlo seVegan seentsuku ezingama-30 - Usuku 1: Hlanganisa imifuno ibe yi-smoothie
Enye indlela yokwandisa ukutya kwakho kwe-veggie kukuxutywa kwemifuno eluhlaza ibe yi-smoothies. Awuyi kungcamla nokuba bakhona! Ukongeza, imifuno ifana ispinatshi kunye ne-kale zigcwele izondlo ezifana ne-vitamin C, i-vitamin K, i-iron, i-fiber kunye nokunye.
- Usuku 2: Pheka i-tofu
Ukufumana ukhetho lweprotheyini engenanyama, jikela kwi-tofu. Isebenza kuyo yonke into ukusuka kwi-stir-fries ukuya kwi-scrambles, kwaye igcwele iprotheyini esekwe kwisityalo ukukugcina ufutha. Ungade uyisebenzise ukwenza iBeefless Vegan Tacos eya kunceda ukoyisa nawuphi na umntu othandabuzayo.
- Usuku 3: Nyusa i-omega-3s yakho
I-Omega-3's ibalulekile kwimpilo yengqondo, intliziyo, amalungu kunye nokunye. Ngelishwa, ngokuyintloko zivela kukutya okufana neentlanzi ezinamafutha, ngoko kunokuba nzima ukuba i-vegans ifumane okwaneleyo. Bandakanya ukutya okunje i-walnuts, imbewu ye-flax kunye neoli ye-canola ukukunceda ukuba uhlangabezane neemfuno zakho ze-omega-3.
i-steak kunye netshizi engaphantsi
- Usuku 4: Zama le recipe
Ikhaphetshu yethu yeVegetarian Stuffed igqibelele kwisidlo esimnandi kwiinyanga ezibandayo. Iwayini ebomvu etyebileyo, iitumato kunye namakhowa zinceda ukunika esi sityalo sinencasa yokwanelisa kakhulu.
- Usuku 5: Yenza iipopcorn zasekhaya
Yinyani encinci eyaziwayo ukuba ipopcorn ngokwenene yinkozo epheleleyo. Igcwele ifayibha kwaye isezantsi kwiikhalori, iyenza ibe sisishwamshwam esigqibeleleyo ukuba uyafuna yehla emzimbeni . Xa uyenza ekhaya, unokongeza iincasa ezinje ngeBagel yonke into. Ukuba ufutshane ngexesha, unokukhupha iikernels kwi-microwave kunye nebhegi yephepha.
- Usuku 6: Yongeza kwi-vitamin B12
Kuba imithombo yokutya emininzi yevithamin B12 ivela kwizilwanyana, kunokuba nzima ukuba izilwanyana zifumane okwaneleyo. Qinisekisa ukuquka ukutya iqiniswe nge-vitamin B12 (ezifana nobisi olusekelwe kwizityalo kunye neecereals) kunye negwele elinesondlo ukukunceda ugqume iziseko zakho. Ukuba u-vegan ngokupheleleyo, thetha nogqirha wakho malunga nokongeza USP eqinisekisiweyo ukongeza i-vitamin B12.
- Usuku 7: Yabelana ngokutya
Ukwabelana ngesidlo nabo ubathandayo kunokusenza sonwabe ngakumbi, kwaye sinokude siqhayise nabanye izibonelelo zempilo kwakhona! Yiba nesidlo kunye nabo basendlwini yakho kunye nosapho lwakho, okanye ushiye isidlo kummelwane osweleyo.
- Usuku 8: Funda ileyibhile
Ngaphandle kwezinto ezicacileyo (inyama, ubisi kunye namaqanda), kunokubakho ezininzi ukutya non-vegan oko kunokukothusa. Ezinye iimveliso zesonka kunye nezinto ezibhakiweyo ziqulathe amaqanda okanye ubisi. Kwanokutya okunje ngeembotyi eziqhotsiweyo kunokwenziwa ngelard. Ukuba akuqinisekanga malunga nokutya, funda ileyibhile ukujonga naziphi na izithako zemveliso yezilwanyana.
- Usuku 9: Zama le recipe
Le iresiphi kukudityaniswa kokutya iminyaka. Ngokuhlwanje, zama iFalafel Burger yethu. I-chickpea patty igcwele iprotheyini kunye nefiber, ngelixa imifuno kunye nengqolowa yengqolowa yongeza i-crunch.
- Usuku 10: Ungalibali ivithamin D
Ivithamin D sisondlo esibalulekileyo kwimpilo yamathambo, sikhusela izifo ezingapheliyo kwaye sinokudityaniswa nempilo engcono yengqondo. Uninzi lwabantu lufumana ivithamin D kwiintlanzi ezifana nesalmon okanye isardadi, okanye iimveliso zobisi ezinqatyisiweyo ezifana nobisi kunye neyogathi, ezingezizo i-vegan. Ngethamsanqa, kukho ezinye iziselo ezinqatyisiweyo ezifana nejusi ye-orenji kunye nobisi olungeyobisi oluyimithombo ye-vegan-friendly ye-vitamin D (okanye jonga ugqirha wakho malunga nokuthatha isongezelelo).
- Usuku 11: Odola isidlo sasemini esisekelwe kwisityalo
Ukutya okusekelwe kwizityalo kunomzuzwana, kwaye ezinye iindawo zokutyela zokutya okukhawulezayo sele ziqalile ukuthwala inyama engenye ye-burger patties, iisandwich kunye nezitya. Thatha ikhefu ekuphekeni namhlanje kwaye ufumane ukuthatha isidlo sasemini.
- Usuku 12: Ziphathe
Ukuba yi vegan akuthethi ukushwabula izimuncumuncu (oko akuyi kuba mnandi!). Isenokuthetha nje ukutshintshana kwizithako ezitsha zokwenza uguqulelo lwevegan lweeklasikhi ozithandayo. Ukusuka kwiVegan Cheesecake ukuya kwiVegan No-Bake Cookies, i-vegan desserts ingaba mnandi, i-gooey kwaye iyanqweneleka njenge-non-vegan. Side sibe nolu luhlu indawo yokubhaka i-vegan kuzo zonke iimfuno zakho ezinxulumene nezimuncumuncu.
- Usuku 13: Khetha ukutya okuziinkozo
Indlela elula yokunyusa ifayibha, isondlo kunye neprotheyini oyifumanayo ngosuku kukhetha iinkozo ezipheleleyo xa unako. Enyanisweni, iziKhokelo zeDietary for Americans zicebisa ukuba uqiniseke ukuba ubuncinane isiqingatha seenkozo ozidlayo ngosuku ngalunye ziinkozo. Tshintsha irayisi emdaka ngerayisi emhlophe, okanye ngaphezulu kwesaladi yakho ngequinoa ukonyusa ukutya kwakho okuziinkozo
- Usuku 14: Zama le recipe
Ukuze i-spicy, i-veggie-forward main, yenza yethu IVegetarian Lo Mein kwisidlo sangokuhlwa namhlanje. Amakhowa eShiitake, iminqathe kunye neembotyi zihluma zipakishe ngesondlo kunye nencasa. Njengebhonasi, ilungile ngemizuzu nje engama-30 kwisidlo sasebusuku esifanelekileyo seveki.
- Usuku 15: Phuma ngaphandle
Ukunyakaza yinxalenye ebalulekileyo yendlela yokuphila enempilo. Ukuphuma kwindalo kuye izibonelelo zempilo eyakhe, kubandakanywa ukunyusa imo kunye nokugxila. Nokuba kukuhambahamba ujikeleze ibhloko okanye kukunyuka intaba kwipaki yendalo yalapha, phuma phandle namhlanje.
- Usuku lwe-16: Khonza isaladi yecala kunye nesidlo sakho
Gcina iletisi okanye isaladi eluhlaza esandleni ukwenza isaladi yecala elula ukudibanisa nokutya. Ayizukunceda nje ukwandisa ukutya kwakho kwe-veggie, kodwa inokunceda ukwenza ukutya kwakho kwanelise ngakumbi.
- Usuku lwe-17: I-snack kwi-nuts
Ngaba ujonge i-snack elula epakishwe ngeprotheyini, ifayibha kunye namafutha anempilo? Amantongomane aya kuba yinto yakho entsha yokuya kuyo. Iprotheyini, i-fiber kunye namafutha anempilo kumantongomane aya kukunceda uzive wanelisekile ixesha elide-ezi zondlo zithatha ixesha elide ukugaya-ezenza zibe yinto efanelekileyo yokutya emva kwemini.
- Usuku 18: Yilungiselele!
Ukutya i-vegan akuthethi ukuyeka iiresiphi zakho ozithandayo. Senze umsebenzi wokulungisa izinto zakudala, ezifana nescallops, mac & cheese kunye nesonka samasi.
- Usuku 19: Zama le recipe: Vegan Eggplant Lasagna
Le recipe itshintshela kwi-eggplant ye-lasagna noodles zendabuko ukunika isitya se-'pasta' esine-carb ephantsi ye-vegan. I-Tofu kunye nemvubelo yezondlo ithatha indawo ye-ricotta, kwaye ekubeni inencasa eninzi awuyi kubona umahluko.
- Usuku lwama-20: Phuma kwisidlo sangokuhlwa
Zinike ikhefu ekuphekeni kwaye uxhase indawo yokutyela yasekhaya ngokuthenga isidlo se-vegan ukuze uthathe.
- Usuku 21: Zama le recipe
Oku Isuphu yeLemony Lentil eneCollards Ininzi into ayenzayo. Ibonisa ukutya okumnandi, okufikelelekayo kunye nokunempilo, njengeentyantyambo kunye nemifuno yeengcambu, i-fiber kunye ne-flavour kwibhajethi.
- Usuku 22: Hamba nomkhenkce
Abantu abaninzi banemibono ephosakeleyo malunga iziqhamo kunye nemifuno ekhenkcezisiweyo , kodwa eneneni bapakisha ukutya okuninzi (ukuba akukho ngaphezulu) kunoogxa babo abatsha. Ukongeza, zingabizi kakhulu kwaye zihlala ixesha elide. Side sibenayo le nto isikhokelo ukukunceda ubenze babe mnandi.
- Usuku 23: Zama ingqolowa entsha
Ngaphaya kwerayisi emdaka kunye nequinoa, zininzi kakhulu ezimnandi amazimba kufanelekile ukuzama. Zama ukupheka irhasi, i-farro, i-millet, amaqunube engqolowa okanye enye ingqolowa entsha kuwe ngobu busuku.
- Usuku 24: Ayina!
Unokucinga ngenyama ebomvu xa ucinga ngokutya okune-iron, kodwa zininzi imithombo ye-vegan-friendly njengokuba. Uhlaza olunamagqabi amnyama, iinkozo, iimbotyi kunye neesiriyeli eziqinisiweyo zizinto ezintle ekufuneka uzibandakanye ukuqinisekisa ukuba uyahlangabezana neemfuno zakho. Kwakhona, qiniseka ukuba utya kakhulu i-vitamin C kwiziqhamo ze-citrus, amajikijolo kunye nemifuno njengoko inceda i-iron ukufunxa ngokufanelekileyo.
- Usuku lwe-25: Yenza ama-mushroom
Amakhowa asenokuba ngowona mifuno incasa inyama kakhulu kuzo zonke. Zigcwele incasa yeumami kunye nesondlo esichukumisayo. Zitshintshe zibe iibhega , iisuphu kunye nokunye.
- Usuku 26: Zama le recipe
Oku Vegan Cauliflower Fettuccine Alfredo kunye Kale sisityebi, ukhetho olumnandi kwisidlo sangokuhlwa namhlanje. Le recipe ye-vegan pasta isebenzisa i-cashews kunye ne-miso ukunceda ukunyusa ubumnandi be-creaminess yesi sidlo.
- Usuku 27: Sebenza imifuno kwisidlo sakusasa sakho
Ukuba nemifuno kunye nesidlo sakusasa kukunceda ufumane ukomelela okunesondlo ukuqala usuku. Saute imifuno kwaye uyongeze kwi-tofu scramble okanye udibanise kwi-smoothie ukunyusa ukutya kwakho kwe-veggie yemihla ngemihla.
- Usuku lwe-28: Yongeza imifuno kwi-pasta sauce
Enye yeendlela ezilungileyo zokwandisa imifuno kumhla wakho kukuyongeza ekutya osele ukutyile. Gcoba itswele, i-pepper kunye ne-broccoli ukuze ungeze kwi-sauce ye-pasta ukwenzela ukomeleza okunesondlo.
- Usuku lwama-29: Yiba neyure eyonwabileyo ye-vegan
Nokuba inyani, bhiyozela ukusondela esiphelweni salo mceli mngeni ngokuba neyure yolonwabo ye-vegan. Iiresiphi ezifana nezethu Sagey Gin Gimlet okanye Irharnati Margaritas izakuqala itheko.
- Usuku 30: Zama le recipe
Ezi vegan sloppy joes ukufumana ukutya kwabo kwijackfruit. Incasa yayo ye nutty exutywe neziqholo ezityiwayo kunye nezinongo zenza isityalo esisekwe kwisityalo esonelisayo.
imifuno vs ioyile ye-canola
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