Zomwe zimakhala zamasamba komanso momwe mungadye
Zamkati
- Kodi pali kusiyana kotani pakati pa vegan ndi zamasamba
- Ubwino ndi zovuta za veganism
- Chakudya
- Zomwe muyenera kupewa
- Zakudya zamasamba
Veganism ndi gulu lomwe cholinga chake ndikulimbikitsa kumasulidwa kwa nyama, komanso kupititsa patsogolo ufulu wawo ndi thanzi. Chifukwa chake, anthu omwe amatsatira gululi samangodya zakudya zamasamba zokha, komanso sagwiritsa ntchito chinthu chilichonse chokhudzana ndi nyama.
Vegans nthawi zambiri amakhala ndi zoletsa zokhudzana ndi zovala, zosangalatsa, zodzoladzola ndi zakudya zanyama. Popeza ndi chakudya choletsedwa, ndikofunikira kuti vegan apemphe malangizo kwa katswiri wazakudya kuti chakudya choyenera chiwonetsedwe ndikuti zosowa zonse zakwaniritsidwa.
Kodi pali kusiyana kotani pakati pa vegan ndi zamasamba
Veganism ndi njira yamoyo, yomwe siyikuphatikiza ndi nyama zilizonse. Vegetarianism, kumbali inayo, nthawi zambiri imakhudzana ndikudya zakudya zomwe sizoyambira nyama ndipo zitha kugawidwa kukhala:
- Ovolactovegetarians: ndi anthu omwe samadya nyama;
- Ma Lactovegetarians: kuwonjezera pa nyama samadya mazira;
- Zamasamba okhwima: osadya nyama, mazira, mkaka ndi mkaka;
- Wosadyeratu zanyama zilizonse: Kuphatikiza pa kusadya zakudya zopangidwa ndi nyama, sagwiritsanso ntchito chinthu chilichonse chomwe chayesedwa pa nyama kapena kuchokera kwa iwo, monga ubweya, chikopa kapena silika, mwachitsanzo.
Chifukwa chake, ma vegani onse ndi odyetsa okhwima, koma si ndiwo zamasamba onse okhwima omwe ndi ndiwo zamasamba, chifukwa amatha kugwiritsa ntchito zinthu zanyama, monga zodzoladzola zina. Phunzirani zambiri za kusiyana pakati pa mitundu ya zamasamba.
Ubwino ndi zovuta za veganism
Kafukufuku wina wasonyeza kuti zakudya zamasamba zolimba zimalumikizidwa ndi mwayi wochepa kwambiri wonenepa komanso mavuto amtima, monga atherosclerosis, mwachitsanzo. Kuphatikiza apo, veganism ndi yomwe imalimbikitsa kupititsa patsogolo ziweto, kuteteza moyo komanso kuthana ndi kuzunzidwa kwa ziweto kuti apange zinthu ndi zinthu zoti azidya.
Ngakhale ma vegans amatsata zakudya zokhala ndi chakudya chambiri, omega-6, fiber, folic acid, magnesium ndi vitamini C ndi E, pakhoza kukhala kuchepa kwa mavitamini a B, omega-3 komanso magwero apamwamba a protein, omwe angasokoneze magwiridwe antchito ntchito zina za thupi. Pofuna kuperewera, mafuta a fulakesi amatha kugwiritsidwa ntchito ngati gwero la omega-3 komanso mavitamini B12 othandizira mavitamini, omwe angathe kuperekedwa ndi dokotala kapena katswiri wazakudya. Kuti muwonjezere kumwa kwa protein, ndikofunikira kuphatikiza zakudya monga quinoa, tofu, nandolo ndi bowa muzakudya, mwachitsanzo.
Ndikofunikira kuti zakudya zamasamba zokhazokha zichitike motsogozedwa ndi katswiri wazakudya kuti zosowa zonse zitheke, kupewa kuchepa kwa magazi, kuchepa kwa minofu ndi ziwalo, kusowa mphamvu ndi kufooka kwa mafupa, mwachitsanzo.
Chakudya
Zakudya zamasamba nthawi zambiri zimakhala ndi ndiwo zamasamba, nyemba, tirigu, zipatso ndi fiber, ndipo zimatha kuphatikiza zakudya monga:
- Mbewu zonse: mpunga, tirigu, chimanga, amaranth;
- Nyemba: nyemba, nandolo, soya, nandolo, mtedza;
- Tubers ndi mizu: Mbatata ya Chingerezi, mbatata ya baroa, mbatata, chinangwa, chilazi;
- Bowa.;
- Zipatso;
- Masamba ndi masamba;
- Mbewu monga chia, fulakesi, sesame, quinoa, dzungu ndi mpendadzuwa;
- Mbewu za mafuta monga mabokosi, maamondi, mtedza, mtedza;
- Zowonjezera za Soy: tofu, tempeh, mapuloteni a soya, miso;
- Ena: seitan, tahini, mkaka wa masamba, maolivi, mafuta a kokonati.
Ndikothekanso kupanga ma dumplings, ma hamburger ndi zina zokonzekera pogwiritsa ntchito zakudya zanyama zokha, monga nyemba kapena ma hamburger a mphodza.
Zomwe muyenera kupewa
Pazakudya zamasamba, mitundu yonse yazakudya zanyama ziyenera kupewedwa, monga:
- Nyama yonse, nkhuku, nsomba ndi nsomba;
- Mkaka ndi mkaka, monga tchizi, yogurt, curd ndi batala;
- Ophatikizidwa monga soseji, soseji, nyama, bologna, bere Turkey, salami;
- Mafuta a nyama: batala, mafuta anyama, nyama yankhumba;
- Wokondedwa ndi zopangira uchi;
- Mankhwala a Gelatine ndi collagen.
Kuphatikiza pa kusadya nyama ndi zakudya zopangidwa ndi nyama, nyama zam'mimba sizimagwiritsanso ntchito zinthu zina zomwe zimakhala ndi ziweto, monga shampu, sopo, zodzoladzola, zotsekemera, gelatin ndi zovala za silika, mwachitsanzo.
Zakudya zamasamba
Tebulo lotsatirali likuwonetsa chitsanzo chamasiku atatu azamasamba:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Galasi limodzi la zakumwa za amondi + 3 toast yathunthu ndi tahini | zipatso zosalala ndi mkaka wa kokonati + 1 col ya msuzi wonona | 1 soya yogurt + magawo awiri a mkate wambewu ndi tofu |
| Zakudya zoziziritsa kukhosi m'mawa | Nthochi 1 yokhala ndi supu imodzi ya supu ya batala | 10 mtedza wa cashew + 1 apulo | Galasi limodzi la madzi obiriwira okhala ndi fulakesi |
| Chakudya chamadzulo | tofu + mpunga wakutchire + saladi wa masamba wothira mafuta | pasitala yonse ndi nyama ya soya, masamba ndi msuzi wa phwetekere | lentil burger + quinoa + saladi yaiwisi ndi viniga ndi mafuta |
| Chakudya chamasana | 2 col ya msuzi wouma zipatso + 1 col wa msuzi wa mbewu ya dzungu | 1/2 avocado wothira mafuta, mchere, tsabola ndi timitengo ta karoti | nthochi yosalala ndi mkaka wa kokonati |
Ndikofunika kukumbukira kuti nkhumba ziyenera kukhala ndi zakudya zoperekedwa ndi katswiri wazakudya, chifukwa zosowa zamtundu zimasiyanasiyana kutengera msinkhu, jenda komanso thanzi lawo.
Kuti mupeze maupangiri enanso, onani mu kanemayu zomwe zamasamba sizimadya:
Nkhani Zosavuta
Momwe Mungatsekere Pores Anu
