Ukudla Kwe-Vegan Okukwenza Ukhuluphale

-Delile

• Ama-Smoothies Angewona Owobisi kanye nama-Protein Shakes
• IGranola
• Ama-Vegan Chips
• Amafutha kakhukhunathi, Ubisi, noma Iyogathi
• I-Vegan Desserts
• Buyekeza kwe-

Ukudla kwe-vegan, umzala onemingcele kakhudlwana wokudla kwemifino (okungenanyama noma ubisi), kuya ngokuya kuduma, nezindawo zokudlela ze-vegan eziqhamuka ezweni lonke kanye nemigqa yokudla okupakishiwe ye-vegan ebonakala emashalofini esitolo segrosa. Ngenkathi lesi sitayela sokudla sivame ukwehla ngokwemvelo emafutheni nasemakhalori kunokudla okujwayelekile kwaseMelika, ngenxa yokugcizelela kwawo izithelo, imifino, nokusanhlamvu okuphelele, ukuhamba nge-vegan akuqinisekisi ukwehla kwesisindo. Eqinisweni, kungabangela ukukhuluphala ngokweqile uma unganakile, ngokusho kuka-Rachel Begun, i-MSRD, isazi sezokudla esibhalisiwe kanye nomkhulumeli we-Academy of Nutrition and Dietetics.

"Akunandaba ukuthi ulandela luphi uhlelo lokudla, noma ngabe lunempilo noma luhle ekunciphiseni isisindo kuncike kunani lokudla okunempilo, osayizi bezabelo, kanye nokudla ikhalori eliphelele," esho. Nakhu ukudla okuyisihlanu okuvamile ekudleni kwe-vegan okunamandla okupakisha ngamakhilogremu.

Ama-Smoothies Angewona Owobisi kanye nama-Protein Shakes

Le yinto ethandwayo ezindaweni zokudlela ezinhle ze-vegan, ikakhulukazi njengoba ukuthola amaprotheni anele ekudleni kwe-vegan kungakhathaza. Ngokuvamile kwenziwa ngezithelo, ubisi lwe-soy, nomthombo we-vegan we-protein powder, lezi ziphuzo kukhona uphilile. Inkinga ngosayizi.

"Ngikubonile lokhu kuphakelwa ezinkomishini ezinkulu, okuyinkinga kakhulu uma uphuza eyodwa yalezi zinto njengokudla okulula," kusho uBergun. "Amakhalori angadla ngokushesha."

IGranola

Mayelana nokudla kwezempilo okuminyene ngamakhalori, i-granola ihamba phambili ohlwini: Ngokuka-Begun, inkomishi yekota nje ingakubuyisela emuva amakholori angaphezu kuka-200. Ngenkathi amantongomane nezithelo ezomisiwe ku-granola ziphilile, cabanga ngakho njengokuthuthukisa ukudla (okufafazwe nge-yoghurt yesoya noma ngaphezulu kwezingcezu ze-apula nebhotela lamantongomane) kunokudla.

Ama-Vegan Chips

Ngokuvamile enziwe ngephrotheni yesoya noma ubhontshisi unama, lokhu ngokuqinisekile kungcono kune-chip yakho yamazambane evamile, ikakhulukazi njengoba i-fiber kuma-chips asekelwe kubhontshisi ingasiza ekukhuthazeni imizwa yokugcwala. Kepha njengoba isisho sithi, awukwazi ukudla eyodwa kuphela! Uma lokhu kungukudla kwakho kokuya ntambama, kulula ukuthi ungene ngesikhwama sonke ungacabangi. Inketho engcono: ama-vegan kale chips, noma ngabe lawo angangeza ukunambitheka, kanye nosawoti ongaqhakambisa okuqukethwe kwekhalori. Vele uqiniseke ukuthi ugcine izingxenye zakho zihloliwe.

Amafutha kakhukhunathi, Ubisi, noma Iyogathi

Le nati yesihlahla eshisayo iyinsika yokudla kwe-vegan futhi iphezulu kakhulu emafutheni agcwele, uhlobo olungakhuphula i-cholesterol embi, kanye nama-calories. Isetshenziswa njengamafutha okupheka, njengesisekelo esi-creamy sesobho kanye ne-ayisikhilimu. Futhi ngesizathu esihle-kumnandi! Kepha njengokupheka ukhilimu nebhotela, kufanele kusetshenziswe ngokuhlakanipha, hhayi njengomthombo wokudla wansuku zonke. Ngaphezu kwalokho, abukho ubufakazi obufakazela ukuthi lolu hlobo lwamafutha agcwele lunempilo kunohlobo olutholakala emikhiqizweni yezilwane.

I-Vegan Desserts

Ekugcineni (futhi ngokudabukisayo), amakhekhe e-vegan, amakhukhi, ama-muffin, amakhekhe, namaphayi angaba namafutha amaningi, ushukela (kanye nezithako zokufakelwa), namakholori njengabalingani babo abanamabhotela nokhilimu, kusho uBergun. Phatha lokhu ngendlela ongathanda ngayo. Ngokulinganisela.

Buyekeza kwe-