· Idan kai “gaskiya” ne, mai tsananin cin ganyayyaki, yana da daraja shirya abincinka. Ciki har da buƙatun furotin ku. Yi lissafin yawan adadin kuzari don kada ku rasa nauyi ba zato ba tsammani.
· Mai tsananin cin ganyayyaki ba ya cinye nama, kifi, kaji da abincin teku ba, har ma ya ƙi irin waɗannan kayayyakin dabbobi kamar madara, zuma, qwai. Hakanan, guje wa cuku waɗanda aka yi da rennet na dabba (wanda aka samo daga cikin dabbobi masu shayarwa) daga abincin ku. Kayan zaki, irin su jelly mai dadi, ana yin su sau da yawa ta amfani da gelatin na halitta, wanda, ba shakka, ba a ɗauka daga gonar ba. Yawancin abubuwan da ake ƙara abinci tare da fihirisar haruffa (E) suma samfuran kisa ne na masu rai, misali, launin abinci mai launin ja E120 (cochineal, an yi shi daga kwari na musamman). Bugu da ƙari, yawancin samfurori da aka lakafta a matsayin mai cin ganyayyaki (ba mai cin ganyayyaki ba) ana yin su da ƙwai da madara - karanta lakabin a hankali.
Yadda ake siyan kayayyaki? Idan kai mafari ne mai cin ganyayyaki, shawarwari masu zuwa za su taimaka sosai:
- Bincika abubuwan da ke tattare da duk abincin da kuke amfani da su wajen dafa abinci - musamman idan kuna amfani da cubes bouillon, miya, abincin gwangwani don whey, casein da lactose. Waɗannan duk samfuran kiwo ne, kuma suna iya haifar da allergies.
- Ka tuna cewa yawancin giya da giya ana yin su ta amfani da kayan dabba, waɗannan ba koyaushe ba ne abubuwan sha!
- Galibin biredi da biskit na dauke da man shanu, wasu na dauke da madara.
- Masu sana'a galibi suna sanya gelatin dabba a cikin kayan abinci da puddings, amma zaku iya samun kayan abinci tare da ƙari na agar da gel na veg - an yi su daga algae (wanda ya fi dacewa).
- Tofu da sauran kayan waken soya sun maye gurbin kayan abinci na kiwo da kayan zaki. Yana da amfani a cinye madarar waken soya mai wadatar bitamin (ciki har da B12).
Shan bitamin
Abincin vegan yana da wadata sosai a cikin fiber lafiya, bitamin C da folate (na gode 'ya'yan itatuwa da kayan marmari!), Amma wani lokacin rashin lafiya a cikin wasu bitamin da ma'adanai. Yana da mahimmanci musamman don ƙarawa da bitamin B12, wanda ba a samuwa a cikin abincin shuka.
Akwai zaɓuɓɓuka guda biyu: ko dai bitamin mai ƙarfi, gami da B12, hatsin karin kumallo da/ko madarar soya mai ƙarfi B12, ko shan ƙarin magani tare da Methylcobalamin (wannan shine sunan kimiyya na bitamin B12). Abubuwan da aka ba da shawarar don B12 shine kawai 10 mcg (micrograms) kowace rana. A sha wannan kwaya ko ku ci abinci mai ƙarfi da bitamin B12 kowace rana, kuma ba lokaci-lokaci ba.
B12 yana da mahimmanci saboda yana shiga cikin hematopoiesis (yana rinjayar haemoglobin), da kuma aiki mai kyau na tsarin jin tsoro. Masu cin nama suna cinye shi da hanta na naman sa, gwaiduwa kwai, kuma a cikin ƙananan allurai ana samunsa a cikin madara da cuku.
Wani muhimmin bitamin ga masu cin ganyayyaki shine D. Mazauna yankunan rana suna samun shi daga rana, amma zaka iya cinye kayan waken soya ko madarar soya mai ƙarfi da wannan bitamin. Wannan yana da mahimmanci a lokacin hunturu lokacin da akwai ƙananan rana. Hakanan kuna buƙatar ɗaukar 10 mcg.
Me akwai don karin kumallo?
Breakfast shine "farkon ranar", kuma, kamar yadda kowa ya sani, kada ku tsallake shi. Rashin karin kumallo na "da ya gabata" yana nufin gudanar da sukarin jinin ku a kan "nadi" - zai yi tsalle duk rana, kuma idan ba ku da baƙin ƙarfe, to, tare da babban yuwuwar ciwon sukari "marasa daidaituwa" zai ci gaba da tura ku don cinyewa yayin cin abinci. rana ba mafi koshin lafiya abinci: sugary carbonated drinks, abun ciye-ciye, da dai sauransu. A gaskiya ma, ko da kuna da tsanani rasa nauyi, karin kumallo kada a yi sakaci!
Menene daidai don karin kumallo? Misali, pancakes na hatsi gabaɗaya, smoothies na 'ya'yan itace (ƙara kwakwa da mango puree don abinci mai gina jiki).
Wani zaɓi mai dadi da mai gina jiki sosai: hada oatmeal tare da kwakwa ko yogurt soya. Kawai sai a jika kayan yau da kullun na oatmeal na dare, sannan a gauraya da safe tare da yogurt vegan ko kirim mai kwakwa, ƙara 1-2 tbsp. chia tsaba ko ƙasa flaxseed, kazalika stevia syrup ko maple syrup, sabo ne 'ya'yan itace. Hakanan zaka iya yayyafa da kwayoyi, ƙara kirfa, vanilla ... Dadi da lafiya!
Kada ka manta cewa guda 'ya'yan itace ba kawai ado oatmeal don karin kumallo ba, amma kuma ya sa ya fi girma a cikin bitamin.
Protein smoothies ne na gaye da lafiya Trend. Wani lokaci ba da izinin irin wannan karin kumallo "ruwa". Bugu da ƙari, ana iya "caji" tare da nisa maras ƙarancin furotin, bitamin da ma'adanai masu amfani fiye da porridge.
Quinoa shine hatsi mai lafiya da sauƙin narkewa, kawai cikakke don karin kumallo. Tabbas, zaku iya yi masa ado da 'ya'yan itace, syrup mai zaki, ƙara kirfa, vanilla, sprig na mint sabo - gabaɗaya, inganta porridge "launi" don dandano don kada ya zama m.
snacks
Mutane da yawa suna samun isassun adadin kuzari ta hanyar ciye-ciye a kan abinci mai daɗi, mai gina jiki na vegan sau da yawa a rana. Game da 'yan wasa masu cin ganyayyaki, adadin abincin zai iya zama har zuwa 14 a kowace rana. Babban abu shine cinye ba kawai dadi ba, amma ainihin kayan abinci masu lafiya. Ka tuna da mulkin cewa masu gina jiki ba sa gajiya da maimaitawa: "Aƙalla 5 servings na 'ya'yan itatuwa da kayan marmari a rana!". Kowace rana.
Me za a ci? Alal misali, yoghurt soya tare da 'ya'yan itace. Ko kuma na gida, mashaya furotin na gida. Ko granola na gida.
Menene zai iya maye gurbin man shanu? Man kwakwa, man avocado, goro (ciki har da, ba shakka, gyada) man shanu, da kuma (na halitta!) kayan lambu da aka daka da, ba shakka, kayan lambu masu kyau (vegan margarine) zasu yi.
Menene abincin rana?
Abincin vegan yana da ƙasa sosai a cikin kitse marasa lafiya (cikakken) mai, amma ƙarancin omega-3s masu lafiyan zuciya, wanda kuma aka sani da EPA da DHA. Amma akasin tatsuniya, ba a cikin man kifi kawai ake samun su ba! Kawai a rika cin goro akai-akai (yana da kyau a jika su), iri iri-iri da man iri, musamman, man gyada, man linseed, hemp da man fesa suna da matukar amfani.
Har ila yau, cinye ruwan teku (sushi nori), yana yin haɗuwa mai dadi tare da shinkafa. Ba lallai ba ne don yin sushi rolls, zaku iya cinye shi azaman cizo ko kunsa shinkafa mai zafi a cikin busassun ciyawa mai “a kan tafiya”: Tsarin sushi nori na musamman na dabino ya dace da wannan. A gaskiya ma, Jafananci a cikin rayuwar yau da kullum suna cin irin wannan sushi "nan take" tare da shinkafa.
Don abincin rana, ya kamata ku zaɓi jita-jita tare da isasshen abun ciki na carbohydrates, alal misali, taliya da hatsi duka (ciki har da quinoa, wanda ke da amfani sosai), legumes. Amma kada ka hana kanka magunguna masu lafiya, irin su kwayoyi, tsaba, sprouts. Manufar abincin rana shine a hankali kuma a hankali tadawa da kula da matakan sukari na jini na al'ada na dogon lokaci, don haka yana da kyau a bar abinci tare da babban ma'aunin glycemic, kamar farin burodi da zaki.
Bayan abincin dare
Mutane da yawa sun saba cin abinci tsakanin abincin rana da abincin dare. A matsayinka na mafari mai cin ganyayyaki, ba lallai ne ka daina wannan al'ada ba, kawai ka zaɓi abinci mai lafiya. Misali, ku ci cakuda busassun ’ya’yan itace da goro ko tsaba marasa gishiri – kuma za ku ji dadin dandanon ku da kwantar da jijiyoyin ku (yana da kyau a tauna wani abu!), Kuma ku ɗora jikinku da furotin. Ko zaɓin rashin lafiya - santsi tare da soya ko madarar kwakwa.
Dinner
Abincin cin ganyayyaki ba dole ba ne ya kasance mai tsananin ascetic. A matsayinka na yau da kullum, abincin dare ya kamata ya zama rabin kayan lambu masu launi da rabin legumes ko tofu. Kuna iya ƙara - don dandano da fa'ida - tsantsa yisti mai gina jiki: ba kawai lafiya da gina jiki ba, amma har ma da wadataccen bitamin B12. Hakanan zaka iya yayyafa tasa mai zafi tare da ƙwanƙwasa flaxseed (ka'idar ita ce cokali 1-2 kowace rana), ko kuma cika shi da linseed, rapeseed ko man hemp, ko man gyada.
Don haka, nasarar novice vegan ya ta'allaka ne a cikin siyan halaye masu amfani da yawa:
Sayi abinci kuma ku ci ba da gangan "abin da kuke so", amma da gangan. A hankali, jiki da kansa zai fara "neman" kawai lafiya, sauƙin narkewa da abinci mai gina jiki;
Ƙidaya - aƙalla kusan - adadin kuzari. A cikin mako guda, zaku san kusan lokacin da kuke buƙatar “daidaita” akan adadin kuzari, da lokacin da ya isa. Ba lallai ba ne a ƙidaya komai "a cikin grams";
Kada ku tsallake karin kumallo. Ku ci don karin kumallo mai gina jiki, amma ba mai kitse ba kuma ba nauyi ba, amma bitamin, furotin da fiber;
Abun ciye-ciye ba a kan "sunadarai" ba, amma akan abinci mai lafiya, alal misali, 'ya'yan itatuwa sabo ko cakuda kwayoyi da tsaba;
Ku ci bitamin da suka dace, gami da B12 da D a kullum. A cikin dogon lokaci, wannan shine mabuɗin lafiyar ku da nasara a matsayin m, "gaskiya" vegan;
Dafa abinci kuma ku sayi abincin da ba a shirya ba.
· su kasance masu hasashe don kada a yi girki da cin abinci iri daya don karin kumallo da sauran abinci. Ƙirƙirar ƙira a cikin ɗakin dafa abinci zai zama nishaɗi mai sauƙi kuma mai daɗi da zazzagewa a gare ku da dukan dangi!
Idan kun bi waɗannan shawarwari masu sauƙi masu sauƙi, canjin ku zuwa veganism zai tafi lafiya da farin ciki. Za ku ba da kyauta ga tunanin ku, cajin jikin ku tare da abubuwa masu amfani, faranta wa kanku da ƙaunatattunku da jita-jita masu ban sha'awa da dadi sosai, kuma gaba ɗaya za ku ji daɗi!