Imibono engama-24 enempilo ye-Vegan Snack

-Delile

• 1. Izithelo ne-Nut Butter
• 2. IGuacamole neCrackers
• 3. I-Edamame Enosawoti Wasolwandle
• 4. Inhlanganisela yomzila
• 5. Amantshontsho athosiwe
• 6. Isikhumba Sezithelo
• 7. Amakhekhe erayisi ne-Avocado
• 8. Hummus and Veggies
• 9. Izithelo ne-Veggie Smoothies
• 10.I-oatmeal Nezithelo, Amantongomane noma Imbewu
• 11.I-Salsa ne-Homemade Tortilla Chips
• 12. Ama-Popcorn Anemvubelo Yokudla Okunomsoco
• 13. IGranola eyenziwe ekhaya
• 14. Izithelo Nezithelo Zebha
• 15. I-White Bean Dip kanye ne-Pita Chips eyenziwe ekhaya
• 16. Ibhotela Lamakinati neBhanana
• 17. Ukhukhunathi Omisiwe Noshokholethi Omnyama
• 18. Ama-Baked Veggie Chips
• 19. Amantongomane Anongiwe
• 20. Izimila Zasolwandle
• 21. Amabhola Amandla Akhiwayo
• 22. Izintuthwane kuLog
• 23. Izinsuku Ezomisiwe Zom-Almond-Butter
• 24. Amagilebhisi Afriziwe
• Okusemqoka

Ukuza nemibono yokudla okulula okulingana nokudla kwe-vegan kungaba yinselele.

Lokhu kungenxa yokuthi ukudla kwe-vegan kufaka phakathi ukudla kwezitshalo kuphela futhi akufaki yonke imikhiqizo yezilwane, kunciphisa ukukhethwa kokudla okulula.

Ngenhlanhla, ukuhlanganiswa okungenakubalwa kokudla kwezitshalo kungenza ukudla okulula okunempilo nokwanelisayo - noma ngabe udla i-vegan ngokuphelele noma umane nje unentshisekelo yokwehlisa imikhiqizo yezilwane ekudleni kwakho.

Nakhu ukudla okulula okungama-vegan okungama-24 okunambithekayo futhi okunomsoco.

1. Izithelo ne-Nut Butter

Izithelo nebhotela lamantongomane, elenziwe ngamantongomane ahlanganisiwe, iyisidlwana esimnandi se-vegan esinezinzuzo eziningi zokudla okunempilo.

Izithelo zinikeza i-fiber, amavithamini kanye namaminerali, kuyilapho ama-nut butter ecebile nge-fiber namaprotheni angakusiza uzizwe ugcwele futhi unamandla (1, 2,).

Ukuhlanganiswa okudumile kufaka ubhanana noma ama-apula ane-cashew, i-almond noma ibhotela lamantongomane.

Ukuze uthole izinzuzo zokudla okunempilo, qiniseka ukuthi ukhetha ibhotela le-nut ngaphandle koshukela ongeziwe, uwoyela noma usawoti.

2. IGuacamole neCrackers

IGuacamole yidiphu ye-vegan evame ukwenziwa nge-avocado, u-anyanisi, ugalikhi kanye nejusi likalamula.

Iphilile kakhulu futhi iqukethe izakhamzimba eziningi ezizuzisayo. Isibonelo, ukwatapheya ngumthombo omuhle kakhulu wamafutha e-monounsaturated, fiber kanye ne-potassium - konke okungakhuthaza impilo yenhliziyo (, 5).

Ungazilungiselela i-guacamole yakho noma uthenge inguqulo yangaphambi kokufaka usawoti noma ushukela ongeziwe. Khetha ama-crackers okusanhlamvu ayi-100% ukuze ubhanqe ne-guacamole ngesidlwana se-vegan esinempilo.

3. I-Edamame Enosawoti Wasolwandle

I-Edamame yigama likabhontshisi abangavuthiwe ku-pod yabo.

Ziwumthombo omuhle kakhulu wamaprotheni ezitshalo ezisezingeni eliphakeme. Inkomishi eyodwa (155 amagremu) inikeza cishe amagremu ayi-17 wamaprotheni ngamakhalori angaphansi kwama-200 (, 7).

Ungalungisa i-edamame ngokubilisa noma ukubilisa ama-pods noma ngokuncibilikisa ku-microwave yakho. Fafaza ama-pods afudumele ngosawoti omncane wolwandle noma isosi yesoya ngaphambi kokuwafuna ngobumnene ukuze udle ubhontshisi ngaphakathi.

4. Inhlanganisela yomzila

I-Trail mix ingukudla okusekelwa ezitshalweni okubandakanya amantongomane, imbewu nezithelo ezomisiwe. Ezinye izinhlobo zine-chocolate, ukhukhunathi, ama-crackers noma okusanhlamvu okuphelele.

Ngokuya ngezithako, i-trail mix ingaba umthombo omuhle wamaprotheni, amafutha anempilo kanye ne-fiber (8).

Kodwa-ke, ezinye izinhlobo kungenzeka zingabi yi-vegan noma zingaqukatha ushukela ongeziwe, usawoti kanye namafutha. Ukugwema lezi zithako, ungenza kalula umzila wakho ngokuhlanganisa izithako zakho ozithandayo ezisekelwe ezitshalweni.

5. Amantshontsho athosiwe

Ichickpeas, eyaziwa nangokuthi ubhontshisi we-garbanzo, iyindilinga eyindilinga futhi iphuzi kancane.

Inkomishi eyodwa (164 amagremu) yamantshontsho ahlinzeka ngaphezu kwamagremu ayi-14 wamaprotheni kanye no-71% ​​wenani lansuku zonke (i-DV) le-folate. Futhi ziphezulu ngensimbi, ithusi, i-manganese, i-phosphorus ne-magnesium (9).

Amantshontsho athosiwe ayi-snack se-vegan esimnandi. Ungazenzela ngokuphonsa ama-chickpeas asemathinini emafutheni omnqumo kanye nesinongo, uwasakaze ebhodini lokubhaka bese uwabhaka imizuzu engama-40 noma kuze kube yilapho kuqubuka ku-450 ° F (230 ° C).

6. Isikhumba Sezithelo

Izikhumba zezithelo zenziwa nge-puree yezithelo ethelwe kancane, yomiswa yasikwa.

Inezakhamzimba ezifanayo nesithelo esisha esenziwe ngaso futhi imvamisa iba nefayibha ephezulu, amavithamini kanye namaminerali. Kodwa-ke, ezinye izikhumba zezithelo ezihlanganisiwe zifake ushukela noma umbala futhi azinomsoco njengezinhlobo ezenziwe ekhaya (10).

Ukwenza owakho, izithelo ezi-puree ozikhethele zona uhlanganise nejusi kalamula nesiraphu ye-maple uma uthanda. Sabalalisa i-puree ungqimba oluncane ebhodini lokubhaka eligcwele iphepha lesikhumba bese ulomisa ku-dehydrator noma kuhhavini lakho ngo-140 ° F (60 ° C) cishe amahora ayisithupha.

7. Amakhekhe erayisi ne-Avocado

Amakhekhe elayisi angukudla okulula okufana nokuqhekeka. Zenziwe ngelayisi elikhukhumele elihlanganiswe ndawonye futhi lenziwa imibuthano.

Amakhekhe erayisi anomsoco kakhulu enziwa ngelayisi okusanhlamvu okusanhlamvu futhi aqukethe ezinye izithako ezimbalwa. Amaqebelengwane amabili erayisi ansundu anikezela ngamagremu ayi-14 ama-carbs ngama-calories angaphansi kwama-70 (11).

Amakhekhe elayisi agcwele ukotapeya ukudla okulinganiselayo kwe-vegan okunamafutha womabili anempilo nefayibha. Ungawafafaza amaqebelengwane erayisi ngezinhlamvu zesame ezigcotshisiwe ukuze uthole okwengeziwe nokunambitheka.

8. Hummus and Veggies

I-Hummus idiphu le-vegan elenziwe ngezinkukhu, uwoyela, ujusi kalamula, ugarliki nembewu yesame yesame ebizwa ngokuthi yi-tahini.

Ine-fiber eningi, amafutha anempilo, amavithamini B novithamini C. Izinguqulo ezizenzele zona zivame ukuba nomsoco ukwedlula i-hummus elungiselelwe ezentengiselwano okungenzeka ukuthi ingeze uwoyela wemifino kanye nezinto zokuvikela (12, 13).

Ungabhangqa i-hummus eyenziwe ekhaya noma ethengwe esitolo noqathe, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, ama-radishes neminye imifino eluhlaza ukuthola isidlo se-vegan esinempilo futhi esiphundu.

9. Izithelo ne-Veggie Smoothies

Ama-Smoothies angukudla okulula kokudla kwama-vegans.

Izithako ze-smoothie ezidumile zifaka izithelo nemifino, enothe ngamavithamini namaminerali. Ungenza kalula i-smoothie yakho ngokuxuba ubisi olusekelwe ezitshalweni noma amanzi nezithelo nemifino oyithandayo, kufaka phakathi ubhanana, amajikijolo, isipinashi kanye ne-kale.

Uma ulandela ukudla kwe-vegan, cabanga ngokungeza inqwaba yefilakisi noma imbewu ye-chia enikezela ngama-acids ama-omega-3 abalulekile amanye ama-vegan diet angenawo (14,).

10.I-oatmeal Nezithelo, Amantongomane noma Imbewu

I-oatmeal yenziwa ngokushisa ama-oats anoketshezi. Kuvame ukudliwa njengokudla kwasekuseni kodwa kungajatshulelwa noma ngasiphi isikhathi sosuku ukuze uthole i-vegan snack esheshayo nenempilo.

Iphezulu ku-fiber, i-iron, i-magnesium namanye amavithamini namaminerali amaningana. Ukupheka i-oatmeal ngobisi lwe-alimondi olungenashukela nokungeza izithelo ezisikiwe namantongomane noma imbewu kungakhuphula okuqukethwe okunomsoco (16).

Indlela enempilo yokulungisa i-oatmeal ukuzenzela noma ukhethe izinketho ezisheshayo ngaphandle koshukela noma usawoti ongeziwe.

11.I-Salsa ne-Homemade Tortilla Chips

I-Salsa ijwayele ukwenziwa ngotamatisi oqoshiwe, u-anyanisi, ijusi likalamula, usawoti kanye nezinongo.

Icebile ku-vitamin C, i-potassium kanye nesitshalo esizuzisayo i-lycopene evela kutamatisi. Ukufakwa okuphezulu kwe-lycopene kuye kwaxhunyaniswa nengozi ephansi yesifo senhliziyo (17,).

I-Salsa ivame ukudliwa nama-tortilla chips, kepha ama-chips athengwa esitolo avame ukwenziwa ngamafutha yemifino nosawoti oweqile. Ukuze uzenzele okwakho, mane usike ama-tortilla ambalwa, uwagcobe ngamafutha omnqumo bese ubhake imizuzu engu-15 ngo-350 ° F (175 ° C).

12. Ama-Popcorn Anemvubelo Yokudla Okunomsoco

I-Popcorn yenziwa ngokushisa izinhlamvu zommbila ezomile. Ingalungiswa ku-air popper, i-microwave noma iketela elinamafutha esitofu.

Lapho ama-popcorn enziwa nge-air popper, angaba yisidlwana se-vegan esinomsoco kakhulu. Ukuphakelwa kwezinkomishi ezimbili (ama-gramu ayi-16) kusondele ku-10% we-DV ye-fiber kuma-calories ayi-62 kuphela (19).

Ukungeza imvubelo yokudla okunempilo kungakhuphula umsoco wama-popcorn ngisho nangaphezulu. Le imvubelo ephuzi i-flakey iyiprotheni yezitshalo esezingeni eliphakeme futhi ivame ukuqiniswa ngamavithamini e-zinc ne-B. Inokunambitheka okumnandi abanye abantu abakufanisa noshizi (20).

13. IGranola eyenziwe ekhaya

Kunezinhlobo eziningi ze-granola, kepha iningi liqukethe ama-oats, amantongomane noma imbewu, izithelo ezomisiwe, izinongo kanye neswidi.

Ama-granola amaningi athengwe esitolo agcwele ushukela owengeziwe kanye namafutha emifino. Ngakolunye uhlangothi, izinhlobo ezenziwe ekhaya zingaba yisidlwana se-vegan esinempilo esine-fiber, amaprotheni namafutha anempilo (21).

Ukwenza i-granola yakho, hlanganisa ama-oats amadala, ama-alimondi, imbewu yamathanga, omisiwe nesinamoni ngamafutha kakhukhunathi ancibilikile nesiraphu ye-maple. Sabalalisa ingxube ebhodini lokubhaka eligcwele ngaphakathi bese ubhake imizuzu engama-30-40 ekushiseni okuphansi kuhhavini wakho.

14. Izithelo Nezithelo Zebha

Izithelo namabha wamantongomane kuyisidlwana esilula on-the-go esingaba nomsoco kakhulu.

Imikhiqizo enezinketho zebha ye-vegan ifaka i-LaraBars, i-GoMacro Bar ne-KIND Bars. ICashew Cookie LaraBar (amagremu angama-48) inamagremu amahlanu wamaprotheni, ama-6% we-DV ye-potassium ne-8% ye-DV yensimbi (22).

Futhi ungazenzela imigoqo yezithelo namantongomane ngokuhlanganisa izinkomishi eziyi-1-2 (amagremu angu-125-250) wamantongomane, inkomishi eyodwa (amagremu ayi-175) yezithelo ezomisiwe kanye ne-1/4 inkomishi (amagremu angama-85) we-maple noma isiraphu elayisi ensundu.

Sabalalisa le ngxube epanini lokubhaka eligcwele u-8-intshi (20-cm) bese ubhake cishe imizuzu engama-20 ngo-325 ° F (165 ° C).

15. I-White Bean Dip kanye ne-Pita Chips eyenziwe ekhaya

Ukucwiliswa kukabhontshisi omhlophe kuvame ukwenziwa ngokuhlanganisa ubhontshisi omhlophe noma we-cannellini namafutha omnqumo, ujusi kalamula, ugarlic namakhambi amasha.

Ubhontshisi omhlophe unephrofayili yezakhamzimba ehlaba umxhwele, upakisha cishe amagremu amahlanu wamaprotheni, ngaphezu kwe-10% le-DV yensimbi kanye no-4 amagremu wefayibha enkomishini ye-1/4 kuphela (50 amagremu) (23).

Ukubhangqa ama-pita chips ngamabhontshisi amhlophe kwenza ukudla okulula kwe-vegan. Ungenza ama-pita chips asikiwe ngokusika ama-pitas aphelele okusanhlamvu, uwagcobe ngamafutha omnqumo bese uwabhaka imizuzu eyi-10 ku-400 ° F (205 ° C).

16. Ibhotela Lamakinati neBhanana

Amantongomane nebhotela iyinhlanganisela yokudla okulula futhi enempilo

Ubhanana ulayishwe nge-potassium ne-fiber, kuyilapho ibhotela lamantongomane linikeza amaprotheni namafutha anempilo. Ukuzidla ndawonye kungakugcina uzizwa ugcwele futhi wanelisekile (1, 24).

Ukwenza ibhotela lamantongomane nokulunywa ubhanana, sika ubhanana ube yizicucu ezincane bese usakaza ungqimba lwebhotela lamantongomane phakathi kwezingcezu ezimbili. Lokhu kuphatha ukunambitheka okumnandi ikakhulukazi lapho kuqhwa okungenani imizuzu engama-30 ebhodini lokubhaka eligcwele iphepha lesikhumba efrijini lakho.

17. Ukhukhunathi Omisiwe Noshokholethi Omnyama

Ukudla okuyi-vegan okunempilo okuzokwanelisa nezinyo lakho elimnandi, zama ukudla ukhukhunathi omisiwe ngezikwele ezimbalwa zeshokholethi omnyama.

Ukhukhunathi omisiwe wenziwa ngamakhekhe noma izingcezu zikakhukhunathi ezingenamanzi. Izinhlobo ezingenaswidi zinomsoco ngendlela emangalisayo, zipakisha i-18% ye-DV yefayibha nge-ounce elilodwa (ama-28 amagremu) (25).

Njengebhonasi eyengeziwe, ushokoledi omnyama okungenani ongu-65% ukhokho uhlinzeka ngezithako zezitshalo futhi ungaba nezinzuzo eziningi zezempilo. Ukuze uqiniseke ukuthi ushokoledi wakho omnyama uyi-vegan, funa imikhiqizo engaqukethe imikhiqizo yezilwane ().

18. Ama-Baked Veggie Chips

Ama-veggie chips abhakwe enziwe ngemifino esikiwe, engenamanzi noma ebhakwe emazingeni okushisa aphansi, ayisidlwana esimnandi se-vegan.

Ngokuya ngohlobo lwemifino, ama-veggie chips abhakiwe ahlinzeka ngezakhi ezahlukahlukene. Isibonelo, izaqathe ezingenamanzi zilayishwa ngovithamini A ngenkathi ama-beet chips abhakwe ecebile nge-potassium ne-folate (27, 28).

Ungazenzela ama-chips emifino ngokubhaka imifino esikiwe ngo-200-250 ° F (90-120 ° C) imizuzu engama-30-60.

19. Amantongomane Anongiwe

Izinhlobo ezidumile zamantongomane zifaka ama-alimondi, ama-pistachio, ama-cashews, ama-walnuts, amantongomane ama-macadamia nama-pecans.

Wonke amantongomane ayindlela yokudla okulula okunomsoco we-vegan. Isibonelo, i-ounce elilodwa (ama-23 amagremu) ama-alimondi linamagremu ayisithupha wamaprotheni, ngaphezulu kwe-12% ye-DV ye-fiber kanye namavithamini namaminerali amaningana (29).

Amantongomane amnandi kakhulu uma efakwe izinongo.Ungathenga amantongomane anongwe ezitolo eziningi zokudla. Ukwenza amantongomane enziwe ngezinongo, jikijela okuthandayo okuthandayo kumafutha omnqumo nasesiphu ngaphambi kokubhaka ingxube imizuzu engu-15-20 ku-350 ° F (175 ° C).

20. Izimila Zasolwandle

Ama-crisps ama-seaweed enziwa ngamashidi asolwandle asikiwe, asikiwe ezigcawini futhi anongwe ngosawoti.

Ziyi-vegan, ikhalori eliphansi eligcwele i-folate (uvithamini B9), i-fiber kanye namavithamini A no-C. I-Seaweed nayo ingumthombo omuhle kakhulu we-iodine, isakhi esidla ngokwemvelo emanzini olwandle futhi kubalulekile ekusebenzeni kahle kwe-thyroid (30 ,,).

Lapho uthenga ama-crisps asolwandle, funa izinhlobo ezinezithako ezincane, njenge-SeaSnax, equkethe kuphela izimila zasolwandle, uwoyela womnqumo nosawoti.

21. Amabhola Amandla Akhiwayo

Amabhola we-Energy abhekisele ekudleni okungusayizi wokuluma okwenziwa ngokuhlanganiswa kwama-oats, amantongomane, imbewu, ibhotela lamantongomane, izithelo ezomisiwe, isiraphu ye-maple kanye nama-chip chips ngezikhathi ezithile noma okunye okufakiwe.

Ngokuya ngezithako zawo, angaba yisidlwana se-vegan esinomsoco onamaprotheni, i-fiber namafutha anempilo akhuthaza amandla nokusutha (14, 24).

Ukwenza amabhola wamandla enziwe ekhaya, ungahlanganisa inkomishi eyodwa (ama-gramu angama-90) ama-oats akudala, inkomishi engu-1/2 (125 amagremu) webhotela lamantongomane, inkomishi ye-1/3 (113 amagremu) we-maple, izipuni ezimbili zembewu ye-hemp wezipuni ezimbili zomisiwe.

Hlukanisa bese ugoqa i-batter ibe ngamabhola bese uyigcina esiqandisini sakho.

22. Izintuthwane kuLog

Izintuthwane ku-log yigama lokudla okuthandwayo okwenziwe ngezinti zezilimo esidliwayo esinamagatsha anamanzi okugcwele ibhotela lamantongomane kanye namagilebhisi omisiwe.

Lokhu kuphathwa kwe-vegan kucebe kakhulu ngefayibha kusuka kusilimo esidliwayo esinamagatsha anamanzi, amafutha anempilo avela kuphenathi namavithamini namaminerali avela kuzithelo zomvini (33).

Ukwenza izintuthwane ku-log, mane usike izingcezu ezimbalwa zesilimo esidliwayo esinamagatsha anamanzi zibe yizicucu, engeza ibhotela lamantongomane bese ufafaza omisiwe.

23. Izinsuku Ezomisiwe Zom-Almond-Butter

Izinsuku ziyizithelo ezihlafunwayo, ansundu ezimila ezihlahleni zesundu futhi ezinambitheka kamnandi namantongomane.

Ziqukethe ushukela wemvelo nefayibha engakunika umfutho osheshayo wamandla. Eqinisweni, usuku olulodwa lunama-gramu ayi-18 we-carbs (34).

Ukudla okulula kwe-vegan, ungasusa imigodi yamadethi bese uwafaka ngebhotela le-alimondi. Kodwa-ke, khumbula ukuthi zinama-calories amaningi, ngakho khumbula ukubuka usayizi wesabelo sakho.

24. Amagilebhisi Afriziwe

Amagilebhisi izithelo ezincane eziyindilinga ezikhula emvinini futhi ziza ngombala onsomi, obomvu, oluhlaza okotshani nokumnyama.

Inkomishi eyodwa (151 amagremu) yamagilebhisi ine-28% ye-DV ye-vitamin K ne-27% ye-DV ka-vitamin C. Zicebile nakuma-polyphenols, angamakhemikhali ezitshalo angavikela isifo senhliziyo bese uthayipha isifo sikashukela sesi-2 (35 ,).

Amagilebhisi afriziwe awukudla okuyi-vegan okumnandi. Ukuze uthole ukwelashwa okuqabulayo, gcina amagilebhisi esitsheni efrijini lakho futhi ujabulele idlanzana lapho kufika indlala.

Okusemqoka

Uma ulandela ukudla kwe-vegan - noma uzama ukunciphisa inani lokudla kwezilwane okudlayo - kuwumqondo omuhle ukugcina ukudla okulula okususelwa ezitshalweni kusesandleni sakho.

Ukudla okulula kwe-vegan ngenhla kuyindlela enhle yokulwa nendlala phakathi kokudla.

Kulula ukuzenza nenketho enomsoco kuma-vegans nalabo abafuna nje ukudla ukudla kwezitshalo okuningi.