Isicwangciso seSondlo seVegan

Ngaba ungathanda ukutya i-vegan, kodwa awazi ngokuthe ngqo ukuba wenze njani ukutya kwakho okutsha kusempilweni? Kule meko, sincoma ukutya okupheleleyo kwe-vegan. Iquka ukutya okukumgangatho ophezulu, yahluke kakhulu, kwaye incasa emnandi. Ukuze ukwazi ukugcina isishwankathelo, ngakumbi ekuqaleni kotshintsho lwakho lokutya, siya kukuchazela oko kufuneka unikele ingqalelo xa udibanisa ukutya kwakho - kwaye uya kufumana isicwangciso sesondlo se-vegan iintsuku ezintathu.

Yintoni onokuyijonga kwisicwangciso sokutya se-vegan

Ngaba ungathanda ukutshintsha ukutya kwakho kwi-vegan kwaye ufuna isicwangciso sesondlo? Akhongxaki! Sichaza indlela yokwenza oku.

Ngokuchasene neyona ndlela ixhaphakileyo yesondlo se-vegan, apho inyama kunye nentlanzi zitshintshiselwa nje ngeemveliso zesoya kunye ne-seitan, kwaye endaweni yeemveliso zobisi ukhetha ubisi lwe-soy kunye noshizi okulinganisayo, ngelixa yonke into ihlala ifana, ukutya kwe-vegan okupheleleyo. isondlo siqulathe ukutya okuyindalo ngokunokwenzeka kunye nomlinganiselo ophezulu wemifuno.

Ewe kunjalo, i-tofu, i-tempeh okanye iimveliso ze-lupine ziyimithombo exabisekileyo yeprotheyini yokutya kwe-vegan. I-jackfruit ngamanye amaxesha inokubonelela ngeendlela ezahlukeneyo kwaye isetyenziswe kwiiresiphi ezifana neenkukhu. Kubalulekile ukuba ujonge uluhlu lwezithako zezi mveliso kuba iimveliso ezenziwe nge-vegan (ingakumbi ezo zivela kwivenkile enkulu) azihlali zisempilweni. Eyona nto ithatha isigqibo sokutya kwe-vegan okunempilo, nangona kunjalo, kukuba wongeza umxholo wakho wemifuno kunye nesaladi ukusukela ngoku ukuya phambili. Oku kuhamba kakuhle kunye nezitya ezisecaleni ezinempilo ezifana ne-wholemeal pasta, i-spelled couscous, i-spelled bulgur, njl.

Kwelinye icala, unokuthintela ngokuzithemba umgubo, iswekile esulungekileyo, ioyile esulungekileyo, kunye nezinye iimveliso ezicutshungulwe kakhulu ekhitshini lakho.

Njengoko ubona, xa kufikwa kwi-vegan yokutya okugcweleyo, ukususa nje iimveliso zezilwanyana ekutyeni akwanele. Endaweni yoko, oku kukutya okubandakanya utshintsho oluthile. Ke ngoko, isicwangciso sesondlo siluncedo kakhulu, ubuncinci kwisigaba sokuqala sotshintsho.

Ukutya okucocekileyo okusekwe kwizityalo komgangatho ophezulu

Akukho mida kwintelekelelo yakho xa usenza isicwangciso sesondlo – ukuba uthe wathathela ingqalelo ukuba senziwe kuphela kukutya kwendalo kunye nokutya okusekelwe kwizityalo kuphela.

Ke ngoko, zii-oyile ezisempilweni kunye namafutha kuphela ekufuneka zisetyenziswe xa ulungiselela ukutya kwakho, umz. B. ioyile ye-olive eyongeziweyo ye-olive kwizitya ezibandayo kunye neoyile yekhokhonathi ecinezelweyo ebandayo yokuqhotsa kunye nokuqhotsa nzulu. Kwaye ukuba ufuna isimuncumuncu esisempilweni ukwenza iiresiphi zakho, ezinje ngesmoothies, izimuncumuncu, okanye iipastries, sebenzisa imihla ecocekileyo okanye amakhiwane okanye isiraphu yeyacon okanye i-yacon powder.

Ukukhupha umgubo onjengomgubo wengqolowa oluhlobo 405 kunye ne-1050 okanye uhlobo lomgubo we-spelled 630 kunye ne-1050 okanye uhlobo lomgubo werye 1150 alungeni kwi-vegan enempilo kunye nokutya okunempilo. Kambe ke, umgubo opelwa kancinci unokusetyenziselwa amaqebengwana acolekileyo ngamaxesha athile, kodwa ufanele ukhethe umgubo womgubo womgubo wesonka, amaqebengwana namaqebengwana anencasa. Ezi azinalo uhlobo lwegama, kodwa ziphawulwe nje ngegama elithi "umgubo opheleleyo".

Xa uthenga irayisi, i<em>bulgur, icouscous, kunye ne<em>pasta, qiniseka ukuba usoloko uthenga iindidi eziziinkozo ezipheleleyo, njengoko konke oku kutya kukwafumaneka kwinguqulelo yokukhanya, ephantsi kakhulu kwizinto ezibalulekileyo nefayibha.

Ukukunika umbono wokuba isicwangciso sakho sesondlo sinokujongeka njani kwi-vegan yokutya okupheleleyo kwekhitshi, sichaza imizekelo emithathu engezantsi. Iingcebiso zeresiphi ezinikezelwe sithi ngokuqinisekileyo zinokutshintshwa kwaye zilungelelaniswe ukuze zihambelane nentando yakho.

Akukhathaliseki nokuba uyatshintshana ngokutya okukodwa, sebenzisa iziqholo ezahlukeneyo okanye utshintshe iresiphi ngokupheleleyo. Into ephambili kukuba ulandele imilinganiselo yokutya kwe-vegan yokutya okupheleleyo kwaye ukhethe ukutya okungokwemvelo ngokusemandleni kwaye ngokwemvelo kungabi namalungu ezilwanyana.

Isicwangciso sesondlo sokutya okupheleleyo kwe-vegan

Iingcebiso ezilandelayo zeresiphi zenzelwe i-2 servings. Ziquka izithako eziphilileyo, ziyakhawuleza ukulungiselela, kulula ukuzisebenzisa, kwaye zinencasa emnandi. Ngeli xesha, sikunqwenelela ukutya okulungileyo!

Ngosuku lokuqala

Ngosuku lokuqala lwe-vegan yokutya, isicwangciso sakho sesondlo sinokujongeka ngolu hlobo:

• Isidlo sakusasa: Isonka esipelisiweyo esipheleleyo kunye neavokhado-paprika-cashew esasazekileyo
• Isidlo sasemini: i-millet kunye ne-chickpeas kunye nemifuno
• Ukutya isidlo sakusihlwa: isobho se-buckwheat kunye nemifuno

Isidlo sakusasa: Isonka esipelisiweyo esipheleleyo kunye neavokhado-paprika-cashew esasazekileyo

• Izilayi ezi-2 zesonka esipelisiweyo esipheleleyo
• I-avocado e-1 evuthiweyo - i-pulp eqoshiwe
• 1 i-pepper ebomvu ebomvu - yinqumle ibe ngamaqhekeza amancinci
• 80 g amantongomane e-cashew - atyunyuziwe
• 1-2 iitispuni ezisanda kucudiswa ijusi yelamuni
• ½ icephe eyomileyo itispuni
• Ityuwa yeCrystal kunye nepepile emnyama evela kwilitye

Ukulungiselela:

Beka zonke izithako, ngaphandle kweengcezu zepepper, kwisitya eside kunye ne-puree ecocekileyo. Emva koko yongeza iziqwenga zepepper, i-puree kwakhona, kunye nexesha lokunambitha.

Isidlo sasemini: i-millet kunye ne-chickpeas kunye nemifuno

• I-50 g millet - hlamba kakuhle kwi-sieve ecocekileyo
• 1 i-zucchini encinci - hlamba kwaye uthathe iibhubhu ezincinci
• ½ ipepile nganye ebomvu netyheli – hlamba kwaye usike kwiityhubhu ezincinci
• I-1 ye-tomato ye-beefsteak - yinqumle ngokunqamlezayo kwi-stalk, i-blanch ngamanzi abilayo, kunye nesikhumba
• 250 g yee-chickert eziphekiweyo (umz. kwijagi (organic)
• 100 ml yesitokhwe semifuno esingenagwele
• I-shallot e-1 - inqunyulwe kakuhle
• 2 tbsp ioli yeoli
• 1 tsp tamari (soy sauce)
• i-nutmeg ethile
• enye ipepile yecayenne/umgubo wetshilisi
• Ityuwa yeCrystal kunye nepepile emnyama evela kwilitye
• ½ isipha separsley - yinqumle

Ukulungiselela:

Yizisa isitokhwe semifuno kwi-thumba, yongeza i-millet kwaye upheke uvale ubushushu obuphantsi malunga nemizuzu engama-20.

Okwangoku, ukutshisa ioli epanini kwaye ugxobhoze i-shallots kude kube yinto eguquguqukayo. Emva koko yongeza imifuno, ixesha ngetyuwa, ipepper, i-chili, kunye ne-nutmeg, yongeza i-tamari kwaye upheke i-10 imizuzu. Ekugqibeleni, yongeza i-chickpeas.

Ngokukhawuleza ukuba i-millet igqibile ukupheka, yongeza kwimifuno epanini, phinda yonke into kwaye ufefe nge-parsley eninzi.

Ukutya isidlo sakusihlwa: isobho se-buckwheat kunye nemifuno

• I-100 g ye-buckwheat - hlambulula ngamanzi ashushu kwaye ukhuphe kakuhle
• I-carrot e-1 - idayisi ecocekileyo
• I-1 i-parsnip encinci - inqunyulwe kakuhle
• 1 isiqu se-celery - sinqumle amakhonkco amahle
• 1 i-leek encinci - yinqumle amakhonkco amahle
• I-2 shallots - inqunyulwe kakuhle
• 600 ml yesitokhwe semifuno esingenagwele
• 2 tbsp ioli yeoli
• Ityuwa yeCrystal kunye nepepile emnyama evela kwilitye
• 1 ithisipuni lovage elomileyo
• 1-2 tbsp tamari
• ½ isipha separsley - yinqumle

Ukulungiselela:

Gcoba i-buckwheat epanini ngaphandle kwamafutha. Emva koko yongeza ioli kunye ne-anyanisi eqoshiwe kwaye ugxobhoze ngokunjalo. Deglaze ngomhluzi wemifuno. Yongeza imifuno, ngaphandle kwe-leek, kwaye udibanise ngobumnene. Emva kwemizuzu eyi-10, yongeza i-leek kwisuphu kunye netyuwa, ipepile kunye ne-lovage kwaye upheke enye imizuzu emi-5. Ekugqibeleni, ixesha kunye ne-tamari kwaye udibanise iparsley.

Ngosuku lwesibini

Ngosuku lwesibini lwe-vegan yokutya okupheleleyo, isicwangciso sakho sesondlo sinokujongeka ngolu hlobo:

• Isidlo sakusasa: I-apile nut iyogathi kunye ne-oatmeal epheleleyo
• Isidlo sasemini: i-paprika herb risotto
• Ukutya isidlo sakusihlwa: I-bulgur egcweleyo kunye nemifuno i-stir-fry

Isidlo sakusasa: I-apile nut iyogathi kunye ne-oatmeal epheleleyo

• Iipunipoli ezi-8 ze-oatmeal
• Ii-apula ezi-2, ezigayiweyo nge-grater
• Iibhanana ezi-2 - zinqumle zibe ngamaqhekeza amancinci
• I-1 - 2 iipunipopu ze-nut butter (ibhotela ye-hazelnut, ibhotela ye-almond, njl.)
• 250 g yoghurt yendalo yesoya

Ukulungiselela:

Xuba i-oats egayiweyo kunye nebhotela ye-nut kunye ne-yogurt kwaye udibanise isiqhamo.

Isidlo sasemini: i-paprika herb risotto

• 150 g yonke irayisi ye-risotto yengqolowa
• I-2 shallots - inqunyulwe kakuhle
• 1 i-clove yegalikhi - inqunyulwe kakuhle
• 2 i-pepper ebomvu ebomvu - i-diced diced
• 500 ml yesitokhwe semifuno esingenagwele
• I-100 ml yewayini emhlophe (ukhetho)
• 3 tbsp ioli yeoli
• I-1 i-sprig encinci ye-rosemary - hlamba, ucofe iinaliti kwaye unqumle kakuhle
• 1 ½ tsp i-aniseed
• ½ tsp i-coriander yomhlaba
• enye ipepile yecayenne/umgubo wetshilisi
• Ityuwa yeCrystal kunye nepepile emnyama evela kwilitye
• ½ isipha separsley - hlamba kwaye usike kakuhle

Ukulungiselela:

Pheka i-pepper eqoshiwe kunye neetipuni ezi-7 zemifuno kwisitya esivaliweyo malunga nemizuzu engama-20. Gxuma phakathi. Emva kokupheka, i-puree ecocekileyo kwaye ubeke eceleni de ulungele ukusetyenziswa.

Fudumeza ioli epanini. Gcoba i-shallots, i-garlic, i-aniseed, kunye nelayisi de ibe yi-translucent. Deglaze ngewayini emhlophe kwaye uvumele ukuba ubilise. Emva koko, ukuba akukho wayini isetyenzisiweyo, ngokuthe ngcembe uthele kwi-stock yemifuno ngelixa uvuselela rhoqo. Gxuma de irayisi iphekwe al dente.

Cima ubushushu kunye nexesha lokungcamla ngetyuwa, ipepile kunye nepepile yecayenne. Gcoba i-paprika, i-rosemary kunye ne-parsley, kwaye usebenze.

Ukutya isidlo sakusihlwa: I-Wholemeal Bulgur Vegetable Stir-Fry

• 125g bulgur
• I-150 g courgettes - i-grate i-coarsely
• 2 iminqathe - grate i-coarsely
• 150 g yeeertyisi (eziphilayo-zikhenkcezisiweyo)
• I-anyanisi e-1 - inqunyulwe kakuhle
• 1 i-clove yegalikhi - inqunyulwe kakuhle
• ½ i-pepper ebomvu-isiqingatha, i-deseed kwaye isikwe ibe yimicu emihle
• 1 tbsp ioli yeoli
• 300 ml yesitokhwe semifuno esingenagwele
• I-50 g ye-soy yasekhaya okanye i-oat cream
• Ityuwa yeCrystal kunye nepepile ukusuka kwilitye
• I-1 yesandla semifuno emitsha - inqunyulwe kakuhle

Ukulungiselela:

Ukushisa ioli epanini kwaye ugxobhoze i-anyanisi ngegalikhi. Emva koko yongeza i-bulgur kwaye ugxobhoze-fry de zonke izithako zifakwe ngokulinganayo ngeoli.

Hlanganisa imifuno kunye ne-chili strips kwaye uthele phezu kwemifuno yemifuno. Yizisa kwi-thumba, unciphise ubushushu, kwaye udibanise, ugqunywe, malunga nemizuzu eyi-15.

Emva koko yongeza ii-peas kwaye udibanise ukhilimu. Gcoba kakuhle ngetyuwa kunye nepepper, yongeza imifuno, kwaye usebenze.

Ngosuku lwesithathu

Ngosuku lwesithathu lokutya okupheleleyo kwe-vegan, isicwangciso sakho sokutya sinokujongeka ngolu hlobo:

• Isidlo sakusasa: Isidudu semillet esishushu esineziqhamo
• Isidlo sasemini: Ikhari yekhokhonathi yemifuno
• Ukutya isidlo sangokuhlwa: I-couscous egcweleyo kunye nepepile kunye netumata ezomisiwe elangeni

Isidlo sakusasa: Isidudu esishushu semillet esineziqhamo

• 50 grams ye millet
• I-apula eyi-1 - i-peel kwaye uyinqumle kwi-wedges
• I-pear eyi-1 - i-peel kwaye uyinqumle kwi-wedges
• ½ intonga yesinamon
• enye i-vanilla powder okanye iqhekeza lembotyi ye-vanilla
• I-1 yesandla semihla eyomileyo okanye amakhiwane - anqunyulwe ngamaqhekeza amancinci
• Isandla esi-1 samantongomane (i-walnuts, i-almonds, okanye i-coconut egayiweyo) - inqunyulwe kakuhle

Ukulungiselela:

Yibilise i-millet kunye nomthamo wamanzi aphindwe kabini, i-½ intonga yesinamoni, kunye ne-vanilla, kwaye uqhubeke ubila kubushushu obuphantsi imizuzu eyi-15.

Kwesinye ipani, gubungela ngaphantsi kwamanzi, yongeza iziqhamo ze-wedges kwaye udibanise de isiqhamo sinokuhlatywa lula ngefoloko.

Xa amanzi aphuma kwimillet ebile, susa intonga yesinamoni okanye i-vanilla bean, ugalele amanzi amancinci, ubeke isiqhamo esomileyo kwi-millet, kwaye ufefe ngamandongomane. Vala isitofu kwaye ushiye yonke into ukuze udibanise kunye nesivalo esivaliweyo.

Emva koko uthele isiqhamo, kubandakanywa namanzi okupheka, phezu kwe-millet. Gxuma ngokufutshane kwaye uphake.

Isidlo sasemini: Ikhari yekhokhonathi yemifuno

• 150 g irayisi emdaka - pheka ngokwemiyalelo yephakheji
• 200 g iimbotyi eziluhlaza - upheke emanzini anetyuwa imizuzu engama-20
• I-2 iminqathe - yinqumle ibe ngamaqhekeza amancinci kakhulu
• 100g izilayi ze-bamboo - hlambulula kwaye ukhuphe
• I-100 g yesityalo sembotyi ye-mung
• I-250 ml yobisi lwekhokhonathi
• I-4 tablespoons tamari (soy sauce)
• Iqhekeza lejinja elingubhontsi eli-1, elicoliweyo
• 1 ½ tsp umgubo wekhari
• enye ipepile yecayenne/umgubo wetshilisi
• ½ isipha sekoriyanda – hlamba uze uchole amagqabi. Shiya amagqabi ambalwa okuhlobisa.

Ukulungiselela:

Ukushisa ioli epanini kunye nefry i-carrot slices kuyo imizuzu emi-4. Emva koko yongeza imifuno eseleyo kunye nefry enye imizuzu emi-4.

Okwangoku, xuba ubisi lwekakhukhunathi, i-tamari, i-ginger, i-curry, i-chili, kunye ne-coriander kwi-blender. Xa ixesha lokupheka liphelile, yongeza imifuno uze ubilise. Ixesha kwakhona, uhlobise ngamagqabi e-coriander, kwaye usebenze ngelayisi.

Ukutya isidlo sangokuhlwa: I-couscous egcweleyo kunye nepepile kunye netumata ezomisiwe elangeni

• I-150 g ye-couscous ye-wholemeal - faka kwisihlunu esihle kakhulu kwaye uhlambulule kakuhle
• I-pepper e-yellow bell e-1 - inqunyulwe kakuhle
• 250 ml yesitokhwe semifuno esingenagwele
• 2 tsp intlama ye-tomato
• I-50 g utamatisi omisiwe ngelanga kwioli (imbiza) - yinqumle kwiincinci ezincinci
• ½ ipepile - isiqingatha, ihlutshiwe, kwaye isikwe ibe yimicu emihle
• I-anyanisi e-1 - yinqumle kakuhle
• 1 i-clove yegalikhi - inqunyulwe kakuhle
• 1 tsp capers
• 3 tbsp ioli yeoli
• I-½ bunch basil - inqunyulwe kakuhle
• Ityuwa yeCrystal kunye nepepile emnyama evela kwilitye

Ukulungiselela:

Beka i-couscous epanini kwaye uzise kwi-thumba kunye nomhluzi wemifuno. Susa esitovini, gubungela, kwaye ushiye ukucwina malunga nemizuzu ye-10.

Fudumeza ioli epanini. Gcoba i-anyanisi, i-pepper kunye ne-pepper edibeneyo malunga nemizuzu emi-3 ngaphambi kokuba ungeze igalikhi. Emva koko yongeza amaqhekeza e-tomato omisiwe kunye ne-tomato paste kwaye ushushu ngelixa uvuselela rhoqo. Mhlawumbi wongeza amanzi amancinci.

Emva koko yongeza i-couscous kunye ne-capers, udibanise yonke into kakuhle, kwaye udibanise kakuhle ngetyuwa, ipepper, kwaye, ukuba kuyimfuneko, i-cayenne encinci. Ekugqibeleni, faka i-basil.

Iingcebiso ezi-3 zokuncedisa isicwangciso sakho sokutya

1. Ukongeza kwizidlo ezi-3 eziphambili esizicebisayo, unokongeza isidlo seziqhamo kwisidlo sakho semihla ngemihla ngendlela yeziqhamo ezitsha, isaladi yeziqhamo, ijusi yeziqhamo, okanye iziqhamo zesmoothies. Ungaphinda uqale usuku ngeziqhamo kwaye utsibe isidlo sakusasa okanye usithathe uye emsebenzini.
2. Yitya kakhulu imifuno enamagqabi aluhlaza, kuba ithathwa njengebhombu yento ebalulekileyo enika umzimba wakho zonke iivithamini kunye neeminerali ezikumgangatho ophezulu, ziwukhuphe, kwaye zixhase ukuvuselelwa kwayo.
3. Funa amandongomane, iiamangile okanye iimbewu zehemp ngamaxesha athile, kuba oku kukutya okuxabiseke kakhulu. Zimela umthombo obalaseleyo weprotheyini, zibonelela ngokugqwesileyo, i-acids ephezulu ye-fatty kunye nokuxhasa umzimba ekubuyiseleni impilo kwiindawo ezininzi. Kwinqaku lethu malunga namantongomane, unokufumanisa ukuba yiyiphi i-nuts, i-almonds, kunye nembewu enokuyenza kwimpilo yakho, yintoni omele uyibeke ingqalelo xa uthenga amantongomane kunye nendlela onokwenza ngayo lula i-chocolate ye-nut enempilo ngokwakho.

Isicwangciso sakho sesondlo-i-vegan, sinempilo kwaye sisempilweni

Sikunqwenelela ulonwabo olukhulu ngokwenza i-vegan yakho kunye nesicwangciso sesondlo esisempilweni kwaye uyonwabele!

Ngaba uyasithanda isicwangciso sesondlo esilandelayo emva kweentsuku ezintathu zokuqala? Ngoku siye saqulunqa izicwangciso zesondlo ezahlukeneyo kwii-7 iintsuku nganye. Zonke ezi zicwangciso zokutya ziyi-vegan, kubandakanywa isicwangciso sokutya se-detox, isicwangciso sokutya se-rheumatism, isicwangciso sokutya sokunciphisa umzimba, isicwangciso sokutya esingasebenziyo se-thyroid, kunye nezicwangciso ezininzi zokutya. Kukwakho nesicwangciso sesondlo esisisiseko esilungele ngokukodwa ukukhutshwa kwetyhefu.