Yiziphi izakhi zenyama ezihamba phambili? Uma une-vegan, unentshisekelo

I-tofu ebhemayo enopelepele nososi omnandi futhi omuncu

Ukuthi uyalandela ukudla kwe-vegan kuphelaNjengokungathi ufuna ukubeka eceleni amaprotheni aqhamuka ezilwaneni isikhashana, ngale ndatshana sifuna ukukutshela ukuthi iziphi izinto ezithatha inyama ye-vegan abantu abayithanda kakhulu.

Kukholwe noma ungakukholwa, Sithola izinketho eziningi futhi ngayinye yazo inezici ezihlukile kanye nama-flavour. Qhubeka ufunde ngalezo zinketho ezinhle.

Imakethe ikhulise kakhulu izinketho ezahlukahlukene esizithola ezitolo ezinkulu, iketanga leLidl noma i-Aldi lilethe izinhlobo eziningi futhi konke singakufinyelela. 

Lezi zinketho sezihleli, njengoba zizovumela le mikhiqizo ukuthi igweme ukushiyeka okuhlukahlukene kanye nokuphazamiseka okungenzeka kube khona kwezempilo okuqubuka ngemuva kokudla ukudla okungadliwayo isikhathi eside.

Abantu abaningi ngokwengeziwe banquma ukuyeka ukudla inyama futhi bakhethe ukudla imifino kuphela, ngakho-ke uma kunjalo, naka ukuze ungabi nokushoda kokudla okunempilo. 

Esikhundleni salabo esizobabona ngokulandelayo, bahlangabezana nezidingo ezidingekayo maqondana nezakhamzimba, ukunambitheka, noma ukwakheka okufana nenyama. Akubona bonke abahlangana nabo, ngakho-ke sifuna wazi ukuthi yiziphi ezihamba phambili.

I-Broccoli ne-orange tofu

Yini ngempela okufaka inyama ye-vegan?

Okufakwa esikhundleni senyama yilokho kudla okubukeka njengenyama, okunokunambitheka okufanayo nokuthungwa okufanayo. Ngokuvamile, lokhu kudla kwenziwa ngemikhiqizo yezitshalo. 

Njengamanje singathola ukudla okufana nama-hamburger noma amasoseji enziwe ngemidumba, okusanhlamvu nezinye izithako zemifino, izaqathe noma i-zucchini, isibonelo.

Lokhu kudla kungaba nezinzuzo ezithile uma kuqhathaniswa nemikhiqizo yenyama yendabuko esiyaziyo. Isibonelo, lawa awunawo amafutha amaningi agcwele kanye ne-cholesterol, ngaphezu kokuba nama-khalori ambalwa, ngenxa yalesi sizathu, nawo athathwa njengemikhiqizo enempilo.

Lawa angamalungu aphezulu enyama we-vegan

Namuhla, singathola izinhlobo ezahlukahlukene zemikhiqizo ehloselwe ukufaka inyama esikhundleni semikhiqizo yezitshalo. Zenziwe ngeprotheyini yemifino efana nesoya, i-gluten, amantongomane, ubhontshisi, phakathi kokunye ukudla. 

Okulandelayo, sizokutshela ukuthi yiziphi izinketho ezinhle kakhulu okufanele uzicabangele.

Ukudla kokuwa

I-Legumes

Imidumba akufanele ilahleke ekudleni kwakho okudla imifino kuphela, udali, izinkukhu, ubhontshisi ... Zimnandi futhi zinenani elikhulu lamaprotheni ezitshalo ngaphakathi. Zibhekwa njengokudla okuphezulu ngenxa yezimfanelo zazo zokudla okunempilo futhi nangenxa yezimo zazo ezinhle okufanele zilinywe.

Ukunambitheka kwalokhu kudla kuhlukile futhi kujwayela ukulungiswa ngakunye. Amachickpeas ayizisekelo ze- Ukudla kwaseMedithera, ngenkathi ubhontshisi omnyama noma obomvu uvame kakhulu ezindaweni ze Mexico 

Lezi zindumba kumele zihlanganiswe nokunye ukudla ukuze kugcwalisane, ngoba ngaleyo ndlela isidlo sizophelela. Esikhundleni salokho, ziwumthombo omuhle we-fiber namaminerali, zinikeza i-iron ne-zinc. Lawa amanani wokudla okunempilo ezisinikeza cishe amagremu ayi-100 wemidumba.

  • Amakhalori: 352.
  • Amaprotheni: 24,6 amagremu.
  • Amafutha: 1.06 amagremu.
  • Ama-carbohydrate: 63,25 amagremu.
  • Intambo: 10,7 amagremu.
  • hierro: 6,51 milligrams
  • Zinc: 3,27 amamiligremu.

Imidumba ingasetshenziswa ezinhlotsheni ezahlukahlukene, njenge:

  • Amasaladi
  • Izitobha.
  • Isobho
  • Ama-burger yemifino.
  • Izitobha
  • Ama-Tacos.
  • Izitobha.

Tofu

I-Tofu ngomunye wemikhiqizo efika kuqala engqondweni uma sicabanga ngamaprotheni yemifino, i-vegan noma imifino. I-Tofu yaziwa nangokuthi ushizi wemifino, iwukudla okudala kwazo zonke lezi zinhlobo zokudla.

Kungumkhiqizo owenziwe ngosoya futhi awubonakali ngokuba nokunambitheka okunamandla kakhulu, kunalokho, awunambitheki ngalutho. Kungakho ingahlanganiswa nezinhlobonhlobo zamasoso yemifino nokusanhlamvu ukuqinisa ukunambitheka kwayo.

I-Tofu itholakala ngokuqinisa ubisi lwe-soy ngosawoti abakhethekile be-calcium ne-magnesium. Lapho amaprotheni esejiyile, ayacindezelwa nokuthi ukuthungwa okuzwakala kujwayelekile kithina kufinyelelwa. Kungaba futhi ukuthungwa okuqinile, okungeziwe-okuqinile noma okuthambile.

Ingxenye yamagremu angama-85 inikeza izakhamzimba namakhalori alandelayo ngamagremu ayi-100 e-tofu.

  • Amakhalori: 70.
  • amaprotheni: 9 amagremu
  • Amafutha: 2 amagremu
  • Ama-carbohydrate: 3 amagremu
  • Intambo: 1 igremu
  • Calcio: 100 milligrams
  • hierro: 2,8 milligrams

Uma unesibindi sokuthola i-tofu eningi, ungayenza ngezindlela eziningana, noma ngabe uthosiwe, ubhakwe noma uphekwe ngesobho. Kungasuswa neminye imifinoNoma, uyidilize ukuze uyisebenzise esikhundleni soshizi noma amaqanda.

Izithelo zasehlobo

Seitan

Okunye ukudla esikugcinayo ekudleni kwemifino yi-seitan. Lokhu kudla kuyiprotheni kakolweni, eyaziwa njenge-gluten. Ezidlweni zemifino, i-seitan ibizwa nangokuthi inyama yemifino. Itholakala enhlama kafulawa kakolweni, lapho isitashi sikhishwa khona ngokuwashwa okuqhubekayo. 

Inokuthungwa okufana neprotheyini yenyama futhi inongwe ngesoya ezimweni eziningi. Ingathengwa ezitolo ezinkulu eziningi, futhi phakathi kwamanani wokudla esikutholayo:

  • Amakhalori: 108.
  • Ama-carbohydrate: 4,8 amagremu.
  • Amaprotheni: 20 amagremu.
  • Amafutha: 1,2 amagremu.
  • Intambo: 1,2 amagremu.
  • hierro: 8 milligrams

I-Seitan ingasetshenziswa ngezindlela ezahlukahlukene, zombili ezithosiwe, ezishayiwe, ama-meatballs namanye amalungiselelo amnandi angenziwa. Inokunambitheka okufana namakhowe, kungamnandi ngezinongo futhi kungasikhumbuza nokunambitheka kwenkukhu. Labo abanokungabekezelelani kwe-gluten kufanele bakushiye ngokuphelele ekudleni kwabo.

USeitan ubambela kahle inyama ekudleni okune-vegan, ngakho-ke kufanele uhlale unayo ekhaya.

I-Tempeh

Kungukudla okukhiqizwa ukuvutshelwa kobhontshisi ngesikhunta. Kusetshenziswa okusanhlamvu okuphelele, ngakho-ke iphrofayili yokudla okunempilo iyafana naleyo kabhontshisi kabhontshisi.

Isikhathi isisiza ukukhuthaza ukukhula kwamagciwane emathunjini, futhi iletha imiphumela emihle emihle empilweni yethu.

Phakathi kwezindinganiso zokudla okunempilo esikutholayo, njengokuthola ikhwalithi ephezulu yebhayoloji, amafutha we-polyunsaturated kanye nokunotha okuphezulu kumaminerali, siqokomisa lokhu okulandelayo:

  • Amakhalori: 192.
  • amaprotheni: 20,3 amagremu.
  • Amafutha: 10,8 amagremu.
  • Ama-carbohydrate: 7,64 amagremu.
  • hierro: 2,7 amamiligremu.
  • Iphosphorus: 266 amamiligremu.
  • Potassium: 412 amamiligremu.

Uma uthatha isinqumo sokudla i-tempeh ethe xaxa, ungayixubana nokusanhlamvu okufana nebhali ukuthuthukisa ikhwalithi yama-amino acid ayo. Kuhambisana kahle nososo, ama-chips noma isaladi lase-Thai. 

Amaski oatmeal

I-Avena

Ama-oats agobekile angasetshenziswa ukwenza ama-cutlets amnandi. Ingasetshenziselwa ukwenza inhlama futhi kamuva ihlanganiswe nomhluzi wemifino, amafutha emifino, izaqathe, i-zucchini egayiwe namanye amaprotheni wemifino.

Lokhu kudla kuwumthombo omuhle kakhulu wamaprotheni, ama-carbohydrate ayinkimbinkimbi nefayibha encibilikayo. Inikezela ngensimbi enenani elifana nelenyama.

  • Amakhalori: 375.
  • Amaprotheni: 12,5 amagremu
  • Amafutha: 7,5 amagremu
  • Ama-carbohydrate: 70 amagremu
  • Isikhunta: 7,5 amagremu
  • I-Iron: 3,6 milligram.

Qhubeka uthenge lokhu kudla bese ulungisa izindlela zokupheka zemifino.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.