Dongosolo Lathunthu la Chakudya cha Vegan ndi Menyu Yachitsanzo

Zamkati

• Kodi zakudya zamasamba ndi chiyani?
• Zaumoyo wathanzi
• Mndandanda wazogulitsa zamasamba
• Zatsopano
• Achisanu zipatso
• Mbewu zonse
• Mkate ndi pasitala
• Mapuloteni magwero
• Njira za mkaka
• Njira zina za mazira
• Mafuta athanzi
• Zakudya zoziziritsa kukhosi
• Zokometsera
• Zonunkhira ndi zokometsera
• Zitsanzo za dongosolo la chakudya
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zovuta zakuchepa komanso zodzitetezera
• Kuperewera kwa zakudya
• Zowonjezera
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zakudya zamasamba zalumikizidwa ndi zabwino zosiyanasiyana zaumoyo, kuphatikiza kuwongolera kunenepa ndi chitetezo kumatenda ena akulu.

Komabe, kupeza chakudya choyenera, chopatsa thanzi pa zakudya zamasamba nthawi zambiri kumakhala kovuta komanso kosangalatsa.

Zakudya zamasamba zingayambitse kuperewera kwa zakudya komanso mavuto azaumoyo ngati sizikukonzekera bwino.

Nkhaniyi imapereka dongosolo labwino la zakudya zamasamba ndi mndandanda wazoyambira kuti muyambe.

Kodi zakudya zamasamba ndi chiyani?

Zakudya zamasamba ndi dongosolo la kudya lomwe limathetsa nyama zonse, kuphatikiza nyama, nsomba, mazira, mkaka, ndi uchi.

Anthu amasankha kutengera zamasamba pazifukwa zosiyanasiyana, monga zovuta zamakhalidwe kapena mfundo zachipembedzo.

Ena angasankhe kukhala wosadyeratu nyama kuti achepetse chilengedwe chawo, chifukwa zakudya zomwe zimagwiritsidwa ntchito pazomera zimaganiziridwa kuti zimatulutsa mpweya wowonjezera kutentha ndikugwiritsa ntchito zinthu zochepa zachilengedwe.

Komabe, kuwonongeka kwa chilengedwe pachakudya chilichonse kumadalira zinthu zingapo, kuphatikiza momwe zakudya zimapangidwira, kupakidwa, komanso kutumizidwa (,).

Ena amasankhanso kutsatira zakudya zamasamba pazifukwa zathanzi, chifukwa veganism imalumikizidwa ndi zabwino zambiri ndipo imathandizanso kupewa matenda ena okhalitsa ().

Makamaka, zakudya zamasamba zakhala zikuwonetsedwa kuti zithandizire kukhala ndi thanzi la mtima, kuwonjezera kuonda, komanso kuthandizira kuwongolera shuga m'magazi (,,).

Zakudya zamasamba zimathetsa nyama zonse, kuphatikiza nyama ndi mkaka. Anthu atha kutenga veganism pazikhalidwe, zachipembedzo, zachilengedwe, kapena thanzi.

Zaumoyo wathanzi

Kafukufuku akuwonetsa kuti zakudya zopatsa thanzi zimatha kusintha mbali zingapo zaumoyo wanu.

Malinga ndi kafukufuku wina, ma vegans ali ndi chiopsezo chochepa cha 75% chokhala ndi kuthamanga kwa magazi kuposa omnivores, kapena iwo omwe amadya nyama ndi zomera ().

Amakhalanso ndi index yocheperako yamthupi (BMI) komanso m'munsi mwa cholesterol yonse komanso LDL (yoyipa). Mulingo wapamwamba wazizindikirozi ndizomwe zimayambitsa chiwopsezo cha matenda amtima ().

Zakudya zamasamba zingathandizenso pakuwongolera kunenepa.

Kafukufuku m'modzi mwa azimayi a 18 adapeza kuti kutsatira zakudya zosadyedwa m'miyezi isanu ndi umodzi zidapangitsa kuchepa kwa kalori ndi mafuta, komanso kuchepa kwakanthawi kwakanthawi kochepa, poyerekeza ndi kalori wochepa, zakudya zamatsenga ().

Kafukufuku wina akuwonetsanso kuti veganism itha kukhala yothandiza pakuwongolera shuga wamagazi ndipo ingathandize kuchepetsa chiopsezo cha matenda ashuga (,).

M'malo mwake, kafukufuku wina mwa anthu pafupifupi 61,000 adawonetsa kuti mavitamini anali ocheperako nthawi 2.6 ocheperako matenda amtundu wa 2 kuposa omnivores ().

Zakudya zamasamba zingathandizenso kuchepetsa matenda a osteoarthritis - kuphatikiza kupweteka kwa mafupa ndi kutupa - komanso chiwopsezo cha khansa zina, monga za m'mawere ndi prostate (,).

Zakudya zamasamba zimalumikizidwa ndi maubwino ambiri, kuphatikiza thanzi la mtima, kuwonda kwakanthawi kochepa, kuwongolera shuga, kupwetekedwa mtima pang'ono, komanso kuchepa kwa khansa.

Mndandanda wazogulitsa zamasamba

Chakudya chopatsa thanzi chimayenera kukhala ndi mbewu zonse, mapuloteni, mafuta athanzi, zipatso ndi ndiwo zamasamba.

Zakudya monga mtedza, mbewu, nyemba, zinthu za soya, ndi yisiti wazakudya zitha kukuthandizani kuti muzidya mapuloteni tsiku lonse.

Pakadali pano, mafuta a avocado, mafuta a coconut, ndi maolivi ndizopatsa thanzi, zosankha nyama zamankhwala zabwino.

Nayi mndandanda wazogulitsa zamasamba kuti zikuthandizireni kuyamba.

Zatsopano

• Zamasamba: katsitsumzukwa, tsabola belu, broccoli, kabichi, kaloti, kolifulawa, adyo, kale, anyezi, mbatata, sipinachi, tomato, zukini, ndi zina zotero.
• Zipatso: maapulo, nthochi, mabulosi abulu, mphesa, zipatso zamphesa, mandimu, mandimu, kiwis, malalanje, mapichesi, mapeyala, makangaza, strawberries, ndi zina zotero.

Achisanu zipatso

• Zamasamba: broccoli, Zipatso za Brussels, sikwashi yam'madzi, kaloti, kolifulawa, chimanga, nyemba zobiriwira, nandolo, medley wamasamba, ndi zina zambiri.
• Zipatso: mabulosi akuda, mabulosi abuluu, yamatcheri, mango, nanazi, raspberries, strawberries, ndi zina.

Mbewu zonse

• balere
• mpunga wabulauni
• buckwheat
• bulgur
• alireza
• phala
• Kinoya
• manyuchi
• teff

Mkate ndi pasitala

• pasitala wampunga wofiirira
• Pasitala yambewu yonse
• mkate wophuka, monga mkate wa Ezekieli
• Mpunga wofiirira wokutira

Mapuloteni magwero

• Mtedza: maamondi, mtedza waku Brazil, ma cashews, mtedza, mtedza wa macadamia, mtedza, pecans, pistachios, walnuts, ndi zina zambiri.
• Mbewu: Mbeu za chia, mbewu za fulakesi, nyemba za hemp, nthanga za dzungu, nthangala za sesame, mbewu za mpendadzuwa, ndi zina zambiri.
• Nyemba: nyemba zakuda, nandolo, nyemba za impso, mphodza, nyemba za navy, nyemba za pinto, ndi zina zambiri.
• Zoyipa: tempeh, tofu, ndi zina zambiri.
• Mapuloteni ufa mtola mapuloteni ufa, bulauni mpunga mapuloteni, hemp mapuloteni, etc.

Njira za mkaka

• M'malo mwa mkaka: amondi, cashew, kokonati, fulakesi, oat, mpunga, ndi ma soya amkaka, ndi zina zambiri.
• Ogwiritsa ntchito yogati: amondi, cashew, kokonati, fulakesi, ndi ma yogurts a soya, ndi zina zambiri.
• Tchizi wosadyeratu zanyama zilizonse: wosadyeratu zanyama zilizonse parmesan tchizi, shredded ndi sliced ​​mitundu, etc.

Njira zina za mazira

• aquafaba
• arrowroot ufa
• mbewu za chia
• chimanga
• ufa wa fulakesi
• dzenje losanjikiza losadyera dzira
• silken tofu

Mafuta athanzi

• mapeyala
• mafuta avocado
• mafuta a kokonati
• mafuta a fulakesi
• mafuta a maolivi
• kokonati wopanda shuga
• tahini

Zakudya zoziziritsa kukhosi

• edamame
• chokoleti chakuda
• zipatso zouma
• zikopa za zipatso
• chisangalalo
• mtedza batala
• pita tchipisi
• Mbuliwuli
• nsawawa zokazinga
• udzu wam'madzi umadumpha
• kusakanikirana kwa njira

Zokometsera

• shuga wa kokonati
• masiku
• mapulo manyuchi
• manyowa
• monk zipatso
• alireza

Zonunkhira ndi zokometsera

• tsabola wamtali
• Chili ufa
• sinamoni
• chitowe
• ufa wa adyo
• ginger pansi
• yisiti yathanzi
• paprika
• tsabola
• rosemary
• thyme
• mfuti

Dziwani kuti zinthu zambiri zamasamba zomwe zimapezeka m'sitolo - monga nyama yolowa m'malo mwa nyama zamasamba - nthawi zambiri zimakhala ndi sodium, fillers, zowonjezera, ndi zina zomwe zitha kuwononga thanzi lanu.

Yesetsani kumamatira kuzakudya zonse zomwe sizinasinthidwe - ndipo peŵani nyama zoseketsa ndi zosakaniza zina zosakaniza ndi zakudya zam'mbuyomu.

Zakudya zopatsa thanzi zimayenera kukhala ndi zipatso, ndiwo zamasamba, mbewu zonse, mapuloteni, ndi mafuta athanzi.

Zitsanzo za dongosolo la chakudya

Nayi chakudya chamlungu umodzi chomwe chimakhala ndi zakudya zopatsa thanzi zomwe zitha kusangalatsidwa ndi zakudya zamasamba.

Lolemba

• Chakudya cham'mawa: nyama yankhumba ya tempeh yokhala ndi bowa wosungunuka, peyala, ndi arugula wopota
• Chakudya: pasitala yambewu yonse yokhala ndi mphodza "nyama zanyama" ndi saladi wammbali
• Chakudya: kolifulawa ndi ma chickpea tacos okhala ndi guacamole ndi pico de gallo
• Zosakaniza: ma popcorn othyola mpweya, tchipisi takale, ndikusakanikirana kwa njira

Lachiwiri

• Chakudya cham'mawa: yogati ya coconut wokhala ndi zipatso, walnuts, ndi mbewu za chia
• Chakudya: anaphika tofu ndi kabichi wofiira wosungunuka, masamba a Brussels, ndi azitsamba a herbed
• Chakudya: Mkate wa mphodza wa bowa ndi kolifulawa wa adyo ndi nyemba zobiriwira zaku Italiya
• Zosakaniza: tsabola belu wokhala ndi guacamole, zikopa za zipatso, ndi zikopa zam'madzi

Lachitatu

• Chakudya cham'mawa: Chotupitsa cha mbatata chokhala ndi chiponde ndi nthochi
• Chakudya: tempeh taco saladi ndi quinoa, mapeyala, tomato, anyezi, nyemba, ndi cilantro
• Chakudya: oat risotto ndi Swiss chard, bowa, ndi sikwashi yam'madzi
• Zosakaniza: zipatso zosakaniza, mapuloteni osakanikirana, ndi walnuts

Lachinayi

• Chakudya cham'mawa: chopanda dzira ndi silika wa tofu, broccoli, tomato, ndi sipinachi
• Chakudya: chickpea ndi sipinachi curry ndi mpunga wofiirira
• Chakudya: Saladi ya mphodza ya ku Mediterranean ndi nkhaka, maolivi, tsabola, tomato wouma dzuwa, kale, ndi parsley
• Zosakaniza: wokazinga edamame, peyala wodulidwa, ndi mipira yamagetsi yopangidwa kuchokera ku oats, mbewu za chia, batala wa nati, ndi zipatso zouma

Lachisanu

• Chakudya cham'mawa: oats usiku umodzi ndi magawo a apulo, nthanga za dzungu, sinamoni, ndi batala wa nati
• Chakudya: nyemba yakuda ya veggie burger yokhala ndi steamed broccoli ndi mphete za mbatata
• Chakudya: mac ndi "tchizi" wokhala ndi yisiti yathanzi komanso masamba obiriwira
• Zosakaniza: pistachios, zopangidwa ndi granola, ndi coconut chia pudding

Loweruka

• Chakudya cham'mawa: kadzutsa skillet ndi tempeh, broccoli, kale, tomato, ndi zukini
• Chakudya: adyo-ginger tofu ndi zophika zokazinga ndi quinoa
• Chakudya: Saladi ya nyemba ndi nandolo wamaso akuda, tomato, chimanga, tsabola belu, ndi anyezi
• Zosakaniza: yokazinga mbewu za dzungu, mphesa zakuda, ndi udzu winawake wokhala ndi amondi batala

Lamlungu

• Chakudya cham'mawa: Tositi yambewu yonse ndi avocado ndi yisiti yathanzi pambali pa kugundana kwamatizini
• Chakudya: lenti chili ndi katsitsumzukwa kokazinga ndi mbatata zophika
• Chakudya: masamba paella ndi mpunga wabulauni, anyezi, tomato, tsabola belu, atitchoku, ndi nandolo
• Zosakaniza: maamondi, saladi wa zipatso, ndi kaloti wokhala ndi hummus

Ndondomeko yazakudya zomwe zatchulidwa pamwambapa zikuwonetsa zosakaniza ndi mbale zambiri zabwino zomwe mungasangalale nazo pazakudya zabwino zamasamba.

Zovuta zakuchepa komanso zodzitetezera

Ngakhale zakudya zopatsa thanzi zimatha kukhala zathanzi komanso zopatsa thanzi, zakudya zosadyedwa bwino zomwe sizinakonzedwe bwino zitha kuwononga thanzi lanu.

Nazi zinthu zingapo zomwe mungafune kuziganizira mukamayamba zakudya zamasamba.

Kuperewera kwa zakudya

Zakudya zamasamba zitha kuphatikizidwa ndi chiwopsezo chowonjezeka cha zoperewera zamagulu angapo.

Izi ndichifukwa choti nyama, nsomba, ndi nkhuku zili ndi michere yambiri yofunikira yomwe imasowa zakudya zopangidwa ndi mbewu, kuphatikiza mapuloteni, iron, zinc, vitamini B12, phosphorus, ndi omega-3 fatty acids ().

Zogulitsa zanyama monga mazira ndi mkaka zimakhalanso ndi mapuloteni komanso micronutrients monga calcium, potaziyamu, phosphorous, ayodini, ayoni, ndi magnesium (,).

Kudula kwathunthu zakudya izi muzakudya zanu kumatha kukulitsa chiopsezo chakusowa zakudya.

Makamaka, nkhumba zimatha kukhala pachiwopsezo chachikulu cha kuchepa kwa vitamini B12, vitamini D, calcium, ayodini, ayodini, ndi mapuloteni (,).

Izi zitha kubweretsa chiopsezo chowonjezeka cha zovuta monga kuchepa magazi, kufooka kwa mafupa, ndi chitetezo chazovuta (,,,, 22).

Mavitamini otsika a vitamini B12 amatha kukhala okhudzana makamaka panthawi yapakati, popeza kuchepa kumatha kuwonjezera chiopsezo cha kupindika kwa mitsempha ya neural ndikusokoneza ubongo wa mwana wanu ndi dongosolo lamanjenje ().

Kuphatikiza mitundu yambiri yazakudya zopatsa thanzi komanso zakudya zolimbitsa thupi pazakudya zanu ndizofunikira kuti muwonetsetse kuti mukukumana ndi zosowa zanu.

Vitamini B12 ndi vitamini D zimatha kupezeka muzakudya zolimbitsa thupi, monga milk yodzala ndi mbewu, chimanga, ndi yisiti wopatsa thanzi.

Pakalipano, mapuloteni, zinc, ndi iron zimapezeka mu nyemba, zopangira soya, mtedza, ndi mbewu.

Kuphatikiza mchere wokwanira wa ayodini pazakudya zanu kungathandizenso kukwaniritsa zosowa zanu za ayodini.

Zowonjezera

Kungakhale kovuta kukwaniritsa zosowa zanu pakudya zakudya zamasamba.

Zakudya zina monga vitamini B12, vitamini D, ndi ayodini, zimapezeka makamaka muzogulitsa nyama ndi zakudya zina zotetezedwa.

Komanso, ngakhale chitsulo chosakhala cha heme chimapezeka muzakudya zosiyanasiyana zamasamba, mwina sizingatengeke bwino ngati chitsulo cha heme chomwe chimapezeka muzogulitsa nyama ().

Kutenga multivitamin kapena zowonjezera zina kungathandize kudzaza mipata iliyonse yazopatsa thanzi ndikupatsanso micronutrients yomwe mwina mukusowa.

Kuti mupeze zotsatira zabwino, fufuzani multivitamin yomwe ili ndi vitamini B12, zinc, iron, vitamini D, ndi calcium.

Kumbukirani kuti nthawi zambiri amalimbikitsidwa kuwonjezera ndi mavitamini B12 ochulukirapo kuposa omwe amalimbikitsidwa ndi Dietary Allowance (RDA), popeza thupi lanu limatha kuyamwa pang'ono panthawi imodzi ().

Yesetsani kupanga vitamini B12 2,000-2,500 mcg pa sabata. Izi zitha kugawidwa m'magulu ang'onoang'ono ndipo zingafune chowonjezera china kuwonjezera pa multivitamin () yanu.

Mwinanso mungafune kuganizira kutenga mafuta a algal, mawonekedwe opangira omega-3 fatty acid. Thupi lanu limafuna mafuta amtunduwu kuti akhale ndi thanzi labwino pamtima, magwiridwe antchito aubongo, komanso kupewa matenda ().

Zowonjezera monga vegan B12 ndi mafuta a algal amatha kupezeka pa intaneti.

Ngati sizikukonzedwa bwino, zakudya zamasamba zingakulitse chiopsezo chanu choperewera zakudya. Kutsata chakudya chamagulu ndikumwa zina zowonjezera kumatha kukuthandizani kuti mupeze zakudya zomwe thupi lanu limafunikira.

Mfundo yofunika

Zakudya zabwino zamasamba ndizabwino, zopatsa thanzi, komanso zimakhudzana ndi maubwino angapo azaumoyo, kuphatikiza thanzi la mtima, shuga wamagazi, ndi thupi.

Kutsata dongosolo la zakudya zamasamba kungakuthandizeni kuphatikiza zakudya zambiri zopatsa thanzi, m'zakudya zanu kuti mupatse thupi lanu zakudya zofunika.

Kumbukirani kuti zowonjezera komanso kukonzekera bwino ndikofunikira kuti tipewe zoperewera mu michere yambiri yofunikira.

Ngati mumakonda zamasamba, onani mndandanda wazakudya izi ndi dongosolo la chakudya kuti mupeze malingaliro opanga mbale yanu yotsatira ya vegan.