Zosintha Nyama Zamasamba: Upangiri Wopambana

Zamkati

• Momwe Mungasankhire
• Tofu
• Nthawi
• Mapuloteni Odyera Masamba (TVP)
• Seitan
• Bowa
• Jackfruit
• Nyemba ndi nyemba
• Mitundu Yotchuka Ya nyama
• Pambuyo pa Nyama
• Gardein
• Tofurky
• Zakudya za Yves Veggie
• Opepuka
• Boca
• Minda ya MorningStar
• Mfumukazi
• Zomwe Muyenera Kupewa
• Mfundo Yofunika Kwambiri

Pali zifukwa zambiri zofunira kuphatikiza nyama m'malo mwa zakudya zanu, ngakhale simukutsatira wosadyeratu zanyama zilizonse kapena zamasamba.

Kudya nyama yocheperako sikuti kumangokhala ndi thanzi labwino komanso kwa chilengedwe ().

Komabe, kuchuluka kwa nyama zolowa m'malo kumapangitsa kuti zikhale zovuta kudziwa choti mutenge.

Nawu malangizo abwino kwambiri posankha nyama yosadyedwa m'malo mwa nyama iliyonse.

Momwe Mungasankhire

Choyamba, ganizirani ntchito yomwe cholowa m'malo mwa vegan chimagwira chakudya chanu. Kodi mukuyang'ana mapuloteni, kukoma kapena kapangidwe kake?

• Ngati mukugwiritsa ntchito cholowa m'malo mwa nyama yamasamba ngati gwero lalikulu la mapuloteni mu chakudya chanu, ndiye fufuzani zilembo kuti mupeze njira yomwe ili ndi mapuloteni.
• Ngati mukutsatira wosadyeratu zanyama zilizonse kapena zamasamba, yang'anani zakudya zomwe sizikhala zochepa pazakudya izi, monga chitsulo, vitamini B12 ndi calcium (,,).
• Ngati mukutsatira zakudya zapadera zomwe zimaletsa zinthu monga gluten kapena soya, yang'anani zinthu zomwe mulibe zosakaniza izi.

Chidule Kuwerenga zambiri pazakudya ndi mndandanda wazosakaniza pazazinthu ndikofunikira kuti mupeze chinthu chomwe chingakwaniritse zosowa zanu ndi zakudya zanu.

Tofu

Tofu wakhala akuyimira pazakudya zamasamba kwazaka zambiri komanso chakudya chambiri ku Asia zakudya kwazaka zambiri. Ngakhale kusowa kununkhira palokha, kumatengera kununkhira kwa zosakaniza zina mu mbale.

Amapangidwa chimodzimodzi ndi momwe tchizi amapangira mkaka wa ng'ombe- mkaka wa soya umakhazikika, pomwe mipata yomwe imapangidwira imakanikizidwa.

Tofu amatha kupangidwa pogwiritsa ntchito othandizira, monga calcium sulphate kapena magnesium chloride, yomwe imakhudza thanzi lawo. Kuphatikiza apo, mitundu ina ya tofu imalimbikitsidwa ndi michere monga calcium, vitamini B12 ndi iron (5, 6,).

Mwachitsanzo, ma ola 4 (113 magalamu) a Nasoya Lite Firm Tofu ali ndi ():

• Ma calories: 60
• Ma carbs: 1.3 magalamu
• Mapuloteni: Magalamu 11
• Mafuta: 2 magalamu
• CHIKWANGWANI: 1.4 magalamu
• Calcium: 200 mg - 15% ya Reference Daily Intake (RDI)
• Chitsulo: 2 mg - 25% ya RDI ya amuna ndi 11% ya akazi
• Vitamini B12: 2.4 mcg - 100% ya RDI

Ngati mumakhudzidwa ndi ma GMO, sankhani zopangidwa ndi organic, popeza soya wambiri wopangidwa ku US amapangidwa ndi ma genetiki (8).

Tofu imatha kupukutidwa kuti igwiritsidwe ntchito mwachangu kapena mwachangu m'malo mwa mazira kapena tchizi. Yesani mu scrambled tofu kapena vegan lasagna.

Chidule Tofu ndi nyama yolowetsa m'malo mwa soya yomwe imakhala ndi mapuloteni ambiri ndipo imatha kukhala ndi michere yowonjezera monga calcium ndi vitamini B12 zomwe ndizofunikira pazakudya za vegan. Zida zimasiyanasiyana ndi michere, motero zolemba ndizofunikira.

Nthawi

Tempeh ndichikhalidwe cha soya chopangidwa ndi soya wofufuma. Soya amakonzedwa ndikupanga mikate.

Mosiyana ndi tofu, yomwe imapangidwa ndi mkaka wa soya, tempeh imagwiritsidwa ntchito pogwiritsa ntchito soya yonse, chifukwa chake imakhala ndi thanzi losiyana.

Lili ndi mapuloteni ambiri, fiber komanso mavitamini kuposa tofu. Kuphatikiza apo, ngati chakudya chotupitsa, chitha kupindulitsa kugaya chakudya ().

Tempeh (83 magalamu) ya tempeh ili ndi ():

• Ma calories: 160
• Ma carbs: 6.3 magalamu
• Mapuloteni: Magalamu 17
• Mafuta: 9 magalamu
• Calcium: 92 mg - 7% ya RDI
• Chitsulo: 2 mg - 25% ya RDI ya amuna ndi 11% ya akazi

Tempeh nthawi zambiri imaphatikizidwa ndi mbewu monga barele, kotero ngati mukutsata zakudya zopanda thanzi, onetsetsani kuti mwawerenga zolemba mosamala.

Tempeh ili ndi kukoma kwamphamvu komanso kolimba kuposa tofu. Zimaphatikizana bwino ndi msuzi wopangidwa ndi chiponde ndipo zimatha kuwonjezeredwa mosavuta kuti zizisakaniza kapena zokometsera ku Thai.

Chidule Tempeh ndi cholowa m'malo mwa nyama yamasamba yopangidwa ndi soya wofukiza. Zili ndi mapuloteni ambiri ndipo zimagwira bwino ntchito zowotchera komanso mbale zina zaku Asia.

Mapuloteni Odyera Masamba (TVP)

TVP ndi nyama yophimba nyama yankhumba yosinthidwa kwambiri yomwe idapangidwa mzaka za m'ma 1960 ndi Arche Daniels Midland.

Zimapangidwa potenga ufa wa soya - chopangidwa ndi mafuta opangira soya - ndikuchotsa mafuta pogwiritsa ntchito zosungunulira. Chotsatira chake ndi mapuloteni apamwamba, mafuta ochepa.

Ufa wa soya umatulutsidwa mumitundu yosiyanasiyana monga zida zam'mano ndi zidutswa.

TVP itha kugulidwa mu mawonekedwe opanda madzi. Komabe, amapezeka kawirikawiri muzakudya zosungunuka, zachisanu, zamasamba.

Chakudya chopatsa thanzi, chikho cha theka (27 magalamu) a TVP ali ndi ():

• Ma calories: 93
• Ma carbs: 8.7 magalamu
• Mapuloteni: Magalamu 14
• Mafuta: 0.3 magalamu
• CHIKWANGWANI: 0,9 magalamu
• Chitsulo: 1.2 mg - 25% ya RDI ya amuna ndi 11% ya akazi

TVP imapangidwa kuchokera ku soya wamba ndipo mwina imakhala ndi ma GMO chifukwa ma soya ambiri omwe amapangidwa ku US amapangidwa ndi majini (8).

TVP ilibe chokomera payokha koma imatha kuwonjezera nyama ngati mbale ya vegan.

Chidule TVP ndi nyama yophimba nyama yosadyedwa yosadyedwa kwambiri yopangidwa kuchokera ku mafuta a soya. Zili ndi mapuloteni ambiri ndipo zimatha kupatsa nyama nyama maphikidwe a vegan.

Seitan

Seitan, kapena tirigu gilateni, amachokera ku gluten, zomanga thupi mu tirigu.

Zimapangidwa powonjezera madzi ku ufa wa tirigu ndikuchotsa wowuma.

Seitan ndi wandiweyani komanso wotafuna, wopanda kakomedwe kamodzi. Nthawi zambiri amakometsedwa ndi msuzi wa soya kapena ma marinade ena.

Ikhoza kupezeka m'chigawo cha mufiriji cha golosale mumitundu monga zingwe ndi zidutswa.

Seitan ali ndi mapuloteni ambiri, otsika ma carbs komanso gwero lazitsulo ().

Mafuta atatu (91 magalamu) a seitan ali ndi ():

• Ma calories: 108
• Ma carbs: 4.8 magalamu
• Mapuloteni: 20 magalamu
• Mafuta: 1.2 magalamu
• CHIKWANGWANI: 1.2 magalamu
• Chitsulo: 8 mg - 100% ya RDI ya amuna ndi 44% ya akazi

Popeza kuti chosakaniza chachikulu mu seitan ndi tirigu gilateni, ndiosayenera kwa aliyense wotsatira zakudya zopanda thanzi.

Seitan itha kugwiritsidwa ntchito m'malo mwa ng'ombe kapena nkhuku pafupifupi chilichonse. Mwachitsanzo, yesani mumng'oma wamphongo wa ku Mongolia wosakhazikika.

Chidule Seitan, nyama yosadyedwa ndi vegan yopangidwa ndi tirigu gilateni, imapereka mapuloteni ambiri ndi ayironi. Itha kugwiritsidwa ntchito m'malo mwa nkhuku kapena ng'ombe m'malo aliwonse koma siyabwino kwa anthu omwe amadya zakudya zopanda thanzi.

Bowa

Bowa limalowetsa m'malo mwa nyama ngati mukuyang'ana chosagulitsidwa, chakudya chonse.

Mwachibadwa amakhala ndi kununkhira kwamphaka, wolemera mu umami - mtundu wa kukoma kwabwino.

Zisoti za bowa za Portobello zimatha kuthyedwa kapena kuphimbidwa m'malo mwa burger kapena kuzicheka ndikugwiritsa ntchito poyambitsa kapena tacos.

Bowa mulibe ma calories ochepa komanso ali ndi michere yambiri, zomwe zimawapangitsa kukhala chisankho chabwino kwa anthu omwe akuyesera kuonda. Komabe, mulibe mapuloteni ambiri (13).

Kapu imodzi (121 magalamu) a bowa woumba wa portabella ili ndi (13):

• Ma calories: 42
• Ma carbs: 6 magalamu
• Mapuloteni: 5.2 magalamu
• Mafuta: 0,9 magalamu
• CHIKWANGWANI: 2.7 magalamu
• Chitsulo: 0.7 mg - 9% ya RDI ya amuna ndi 4% ya akazi

Onjezani bowa ku pasitala, ma fries ndi masaladi kapena pitani ku vegan portobello burger.

Chidule Bowa zitha kugwiritsidwa ntchito ngati cholowa m'malo mwa nyama ndikupereka kununkhira komanso kapangidwe kake. Ndi njira yabwino ngati mukufuna kuchepetsa kudya kwa zakudya zopangidwa. Komabe, ali ndi mapuloteni ochepa.

Jackfruit

Ngakhale jackfruit yakhala ikugwiritsidwa ntchito m'malo akumwera chakum'mawa kwa Asia kwazaka zambiri, yangotchuka kumene ku US ngati nyama yolowa m'malo.

Ndi chipatso chachikulu, chotentha chokhala ndi mnofu chomwe chimakhala ndi kununkhira kochenjera, kwamankhwala akuti ndikofanana ndi chinanazi.

Jackfruit ili ndi mawonekedwe owoneka bwino ndipo amagwiritsidwa ntchito m'malo mwa nyama yankhumba yokoka m'maphikidwe a BBQ.

Itha kugulidwa yaiwisi kapena yamzitini. Jackfruit ina yamzitini imasindikizidwa m'madzi, choncho werengani malemba mosamala kuti muwonjezere shuga.

Popeza jackfruit imakhala ndi ma carbs ambiri komanso mapuloteni ochepa, mwina sichingakhale chisankho chabwino ngati mukuyang'ana puloteni yazomera. Komabe, akapatsidwa zakudya zina zomanga thupi kwambiri, amatenga nyama m'malo mwake (14).

Chikho chimodzi (154 magalamu) a zipatso zosaphika zili ndi (14):

• Ma calories: 155
• Ma carbs: 40 magalamu
• Mapuloteni: 2.4 magalamu
• Mafuta: 0,5 magalamu
• CHIKWANGWANI: 2.6 magalamu
• Calcium: 56 mg - 4% ya RDI
• Chitsulo: 1.0 mg - 13% ya RDI ya amuna ndi 6% ya akazi

Ngati mukufuna kuyesa jackfruit, dzipangireni BBQ yokoka masangweji a jackfruit.

Chidule Jackfruit ndi chipatso cham'malo otentha chomwe chingagwiritsidwe ntchito m'malo mwa nkhumba mumaphikidwe kanyenya. Imakhala ndi ma carbs ambiri komanso mapuloteni ochepa, ndikupangitsa kuti isakhale nyama yopatsa thanzi m'malo mwa nyama.

Nyemba ndi nyemba

Nyemba ndi nyemba ndizogulira zotsika mtengo zomanga thupi zomwe zimakhala zolimba komanso zodzaza nyama m'malo mwake.

Kuphatikiza apo, ndi chakudya chonse, chosagulitsidwa.

Pali mitundu yambiri ya nyemba: nandolo, nyemba zakuda, mphodza ndi zina zambiri.

Nyemba iliyonse imakhala ndi kukoma kosiyana pang'ono, chifukwa chake imagwira ntchito m'malo osiyanasiyana. Mwachitsanzo, nyemba zakuda ndi nyemba zimayenderana ndi maphikidwe aku Mexico, pomwe nandolo ndi nyemba za cannellini zimagwira ntchito bwino ndi zonunkhira zaku Mediterranean.

Ngakhale nyemba ndizochokera ku mapuloteni opangidwa ndi zomera, sizikhala ndi amino acid onse pakokha. Komabe, ali ndi fiber komanso gwero lamasamba (15).

Mwachitsanzo, chikho chimodzi (198 magalamu) cha mphodza zophika chili ndi (15):

• Ma calories: 230
• Ma carbs: 40 magalamu
• Mapuloteni: 18 magalamu
• Mafuta: 0.8 magalamu
• CHIKWANGWANI: 15.6 magalamu
• Calcium: 37.6 mg - 3% ya RDI
• Chitsulo: 6.6 mg - 83% ya RDI ya amuna ndi 37% ya akazi

Nyemba zitha kugwiritsidwa ntchito mu supu, mphodza, burger ndi maphikidwe ena ambiri. Pitani ku joe wosasamala wopangidwa ndi mphodza nthawi ina mukamafuna chakudya chambiri.

Chidule Nyemba ndizomwe zimakhala ndi mapuloteni ambiri, fiber yambiri komanso chitsulo chambiri komanso nyama yolowa m'malo mwa vegan. Zitha kugwiritsidwa ntchito mu supu, stews ndi burger.

Mitundu Yotchuka Ya nyama

Pali nyama m'malo mwawo pamsika, zomwe zimapangitsa kuti nyama izikhala yopanda nyama, yopatsa mapuloteni kwambiri.

Komabe, sizinthu zonse zopanda nyama zomwe ndizosadyeratu nyama, chifukwa chake ngati muli ndi zakudya zopanda thanzi, m'malo mongoyang'ana zosiyanasiyana, ndikofunikira kuwerenga zolemba mosamala.

Nayi makampani omwe amasankha omwe amalowa m'malo mwa nyama, ngakhale si onse omwe amayang'ana kwambiri pazakudya za vegan.

Pambuyo pa Nyama

Beyond Meat ndi imodzi mwamakampani atsopano obwezeretsa nyama. Beyond Burger yawo imati amawoneka, kuphika ndi kulawa monga nyama.

Zogulitsa zawo ndizosadyera komanso zopanda ma GMO, gluten ndi soya.

Beyond Burger imapangidwa kuchokera ku protein ya mtola, mafuta a canola, mafuta a kokonati, wowuma wa mbatata ndi zinthu zina. Chiweto chimodzi chimakhala ndi zopatsa mphamvu 270, magalamu 20 a mapuloteni, magalamu atatu a fiber ndi 30% ya RDI yachitsulo (16).

Beyond Meat imapangitsanso masoseji, m'malo mwa nkhuku komanso nyama imagwa.

Gardein

Gardein amapanga nyama zosiyanasiyana zomwe zilipo, zokonzeka kugwiritsa ntchito m'malo mwa nyama.

Zogulitsa zawo zimaphatikizira m'malo mwa nkhuku, ng'ombe, nyama ya nkhumba ndi nsomba, kuyambira ma burger kupita ku ma meatballs. Zambiri mwazinthu zawo zimaphatikizapo sauces monga teriyaki kapena mandarin kununkhira kwa lalanje.

The Ultimate Beefless Burger amapangidwa ndi soya protein concentrate, tirigu gilateni ndi zina zambiri. Chiweto chilichonse chimapereka zopatsa mphamvu 140, 15 magalamu a protein, 3 magalamu a fiber ndi 15% ya RDI yachitsulo (17).

Zogulitsa za Gardein ndizopanda vegan komanso zopanda mkaka; komabe, sizikudziwika ngati amagwiritsa ntchito zosakaniza za GMO.

Ngakhale mzere wawo wazogulitsa umaphatikizapo gluteni, Gardein amapanganso mzere wopanda gluten.

Tofurky

Tofurky, wodziwika chifukwa chowotchera Thanksgiving, amapanga nyama m'malo mwake, kuphatikiza soseji, magawo a nyama ndi nyama yapansi.

Zogulitsa zawo zimapangidwa kuchokera ku tofu ndi gluten wa tirigu, motero sizoyenera kudya zakudya zopanda thanzi kapena zopanda soya.

Mmodzi mwa Sausage yawo Yoyambirira yaku Italiya imakhala ndi ma calories 280, magalamu 30 a mapuloteni, magalamu 14 a mafuta ndi 20% ya RDI yachitsulo (18).

Chifukwa chake, ngakhale ali ndi mapuloteni ambiri, amakhalanso ndi ma calories ambiri.

Zogulitsa zawo ndizotsimikizika komanso zopanda vegan za GMO.

Zakudya za Yves Veggie

Zogulitsa zamasamba a Yves Veggie Cuisine zimaphatikizira ma burger, magawo osanja, agalu otentha ndi soseji, komanso "ng'ombe" ndi "soseji" wapansi.

Veggie Ground Round yawo imapangidwa kuchokera ku "protein protein product," "protein protein product" ndi zina zambiri, kuphatikiza mavitamini ndi michere.

Gawo limodzi mwa magawo atatu (55 magalamu) lili ndi ma calories 60, 9 magalamu a mapuloteni, 3 magalamu a fiber ndi 20% ya RDI yachitsulo (19).

Zina mwazogulitsa zawo zimawoneka ngati zosatsimikiziridwa kuti ndi GMO, pomwe ena alibe chizindikirocho.

Zogulitsa zawo zimapangidwa ndi soya ndi tirigu, kuwapangitsa kukhala osayenera kwa iwo omwe amadya zakudya zopanda soya kapena zopanda thanzi.

Opepuka

Lightlife, kampani yomwe yakhalapo nthawi yayitali m'malo mwa nyama, imapanga ma burger, magawo osanja, agalu otentha ndi soseji, komanso "nyama yang'ombe" ndi "soseji." Amapanganso zakudya zachisanu komanso zopanda nyama.

Malo awo a Gimme Lean Veggie Ground amapangidwa kuchokera ku textured soya protein concentrate. Mulinso mavitamini a tirigu, ngakhale amawoneka akutali kwambiri pamndandanda wazowonjezera.

Mafuta awiri (56 magalamu) ali ndi ma calories 60, 8 magalamu a mapuloteni, 3 magalamu a fiber ndi 6% ya RDI yachitsulo (20).

Zogulitsa zawo ndizitsamba zosatsimikiziridwa ndi GMO zovomerezeka.

Popeza zakudya zawo zimapangidwa ndi soya ndi tirigu, ayenera kuzipewa ndi iwo omwe samadya zosakaniza izi.

Boca

Zolemba za Kraft, zopangidwa ndi Boca ndizopezeka m'malo mwa nyama, ngakhale sizinthu zonse zamasamba. Mzerewu umaphatikizapo ma burger, soseji, "nyama" imaphwanyika ndi zina zambiri.

Amakonzedwa kwambiri, opangidwa kuchokera ku soya protein concentrate, tirigu gilateni, hydrolyzed chimanga mapuloteni ndi chimanga mafuta, pakati pa mndandanda wautali wa zosakaniza zina.

Zambiri mwazinthu zawo zimakhala ndi tchizi, zomwe sizitsamba. Kuphatikiza apo, tchizi mumakhala ma enzyme omwe sanapeze ndiwo zamasamba.

Werengani zilembo mosamala, kuti muwonetsetse kuti mukugula zopangidwa ndi vegan weniweni wa Boca ngati mukutsatira moyo wosadyera.

Mmodzi wa Boca Chik'n Vegan Patty (magalamu 71) ali ndi zopatsa mphamvu 150, magalamu 12 a mapuloteni, magalamu atatu a fiber ndi 10% ya RDI yachitsulo (21).

Boca Burgers ali ndi soya ndi chimanga, zomwe zikuyenera kuti zimachokera ku magwero obadwa nawo, ngakhale ali ndi zinthu zina zosagwirizana ndi GMO.

Minda ya MorningStar

Minda ya MorningStar, yomwe ili ndi Kellogg, imati ndi "America's # 1 veggie burger brand," mwina chifukwa cha kupezeka kwake koposa kukoma kwake kapena zakudya zake (22).

Amapanga zokoma zingapo za ma veggie burger, olowa m'malo mwa nkhuku, agalu otentha a veggie, mbale za veggie, zoyambira zakudya ndi kadzutsa "nyama".

Ngakhale zambiri pazogulitsa zawo sizitsamba, amapereka ma burger a vegan.

Mwachitsanzo, nyama zawo za nyama zotchedwa Meat Lovers vegan zimapangidwa kuchokera ku mafuta osiyanasiyana a masamba, gilateni wa tirigu, mapuloteni a soya, ufa wa soya ndi zinthu zina (23).

Burger m'modzi (113 magalamu) ali ndi ma calories 280, magalamu 27 a mapuloteni, 4 magalamu a fiber ndi 10% ya RDI yachitsulo (23).

Sizinthu zawo zonse zomwe zimatsimikiziridwa kuti zilibe ma GMO zosakaniza, ngakhale Meat Lovers vegan burger amapangidwa kuchokera ku non-GMO soy.

Zogulitsa zam'mawa zimakhala ndi zopangira za soya ndi tirigu, motero siziyenera kudyedwa ndi anthu opanda soya kapena opanda gluten.

Mfumukazi

Quorn amapanga nyama m'malo mwa nyama kuchokera ku mycoprotein, bowa wofesa wopezeka m'nthaka.

Ngakhale mycoprotein ikuwoneka kuti ndiyabwino kudya, pakhala pali malipoti angapo onena za matupi awo sagwirizana komanso m'mimba mutadya mankhwala a Quorn ().

Zogulitsa za Quorn zimaphatikizira mabwalo, ma tenders, ma patties ndi cutlets. Ngakhale zambiri zomwe amapanga amapangidwa ndi azungu azungu, amapereka zosankha zamasamba.

Vegan Naked Chick'n Cutlets awo amapangidwa kuchokera ku mycoprotein, mapuloteni a mbatata ndi ulusi wa mtola ndipo awonjezera zonunkhira, carrageenan ndi gluten wa tirigu.

Chodulira chimodzi (magalamu 63) chimakhala ndi zopatsa mphamvu 70, magalamu 10 a mapuloteni ndi magalamu atatu a fiber (25).

Zogulitsa zina za Quorn ndizovomerezeka osati za GMO, koma zina ayi.

Ngakhale Quorn amapangidwa kuchokera ku gwero lapadera la mapuloteni, zambiri mwazinthuzo mulinso azungu azungu ndi tirigu gilateni, onetsetsani kuti mwawerenga zilembo mosamala ngati muli ndi chakudya chapadera.

Chidule Pali zinthu zambiri zotchuka m'malo mwa nyama pamsika. Komabe, zambiri zimakhala ndi zopangira tirigu, soya ndi GMO, ndipo sizinthu zonse zamasamba, choncho werengani malemba mosamala kuti mupeze mankhwala oyenera pazakudya zanu.

Zomwe Muyenera Kupewa

Anthu omwe ali ndi vuto la chakudya kapena kusalolera angafunike kuwerenga mosamala kuti apewe zinthu monga gluten, mkaka, soya, mazira ndi chimanga.

Kuphatikiza apo, musaganize kuti malonda ndi osadyera nyama chifukwa alibe nyama. Zinthu zambiri zopanda nyama zimaphatikizapo mazira, mkaka ndi zokometsera zachilengedwe zochokera kuzinthu zanyama ndi ma enzyme, omwe atha kuphatikizanso rennet ya nyama (26).

Ngakhale mankhwala ambiri ovomerezeka ndi omwe si a GMO alipo, omwe amapezeka kwambiri, monga MorningStar Farms ndi Boca Burgers, mwina amapangidwa ndi chimanga ndi soya.

Kuphatikiza apo, monga zakudya zambiri zosinthidwa, nyama zambiri zosankha nyama zamasamba zili ndi sodium wochuluka, chifukwa chake onetsetsani kuti mwawerenga zilembo mukamawona momwe mumadya sodium.

Chakudya chopatsa thanzi chimakhazikika pazakudya zosakonzedwa pang'ono, chifukwa chake samalani ndi mindandanda yayitali yazodzaza ndi mawu omwe simukuwadziwa.

Chidule Sankhani nyama zolowa m'malo mwa nyama yosadyedwa zomwe sizingakonzedwe pang'ono, ndizodziwikiratu. Pewani zinthu zosinthidwa kwambiri zomwe sizitsimikiziridwa kuti zilibe mankhwala.

Mfundo Yofunika Kwambiri

Masiku ano, pali nyama mazana ambiri zosinthira nyama zodyera zomwe zilipo, zochokera kuzinthu zachilengedwe komanso zosinthidwa.

Zakudya zamtunduwu zimasiyana kwambiri, chifukwa chake zisankhe kutengera zomwe mumadya komanso zakudya zomwe mumafunikira.

Pokhala ndi njira zambiri zomwe mungasankhe, kupeza nyama yolowa m'malo mwa nyama yosakanikirana ndi zosowa zanu kuyenera kukhala kosavuta.