Zuva rimwe nerimwe vanhu uye vakawanda vanoramba kudya nyama. Vanhu vanova zvirimwa, nokuti vanoda kuponesa upenyu, kuchengetedza hutano hwavo, kana kuramba nyama nekuda kwezvikonzero zvechitendero. Kuti uve mvirari hazvikwani kungosiya nyama, unofanirwa kudzokorora zvachose kudya kwako. Muzvokudya kune zvakawanda zveproteine, mafuta, amino acids, izvo zvinodiwa kuti zvive zvakanaka zvemuviri. Nokudaro, unofanidza kuchinja kudya kwako kuitira kuti inosanganisira michina inotsiva nyama.
Ndezvipi zvinhu izvi?
- Mushroom . Muchowa mushroom kune zvakawanda zveproteiniti zvinogona kutora nyama, uye zviri nyore zvakare kugadzira. Iyo mhowa ine ma- amino acids anodiwa mumuviri. Mukuwedzera kune machena mushroom, oleaginous uye podberozoviki vane zvimwe zvakafanana. Kubva kumakhowa unogona kubika dzakawanda zvinonaka zvinonaka zvinogona kutora nyama zvakakwana.
- Mafuta . Zvakanakisisa kushandisa swesame mafuta, iyo inobatsira chaizvo kugadzirisa metabolism, inowedzera huwandu hwe calcium mumuviri. Mukuwedzera, kuti mafuta aya ane mapuroteni akawanda, anobatsira nezvirwere zvakasiyana-siyana, uye anobvisawo chepfu uye mamwe mafurai kubva mumuviri. Wedzera sesame mafuta kune zvakasiyana-siyana ndiro, kuitira kuti zvive zvinonaka uye zvinonhuwira.
- Hove . Izvo zvinodiwa kumapfupa emapfupa uye kushandiswa kwemaitiro emuitiro weshuhu. Zvakanakisisa kupa sarudzo yako mackerel, salmon, tuna, nokuti ine mishonga yakawanda inobatsira. Mukuwedzera kune hove, unogona kudya kudya kwegungwa. Gorosi yekakasi inonyanya kufarirwa nevashambadziri, nekuda kwekuti ine iodine yakawanda uye mavitamini.
- Mukaka wemahina . Iine mapuroteni akawanda anodiwa, amino acids uye calcium, izvo zvinodiwa kumeno, mapfupa, ganda nemvere. Mukuwedzera, mishonga yakakisi-mukaka inobatsira pakugadzirisa uye mumukaka microflora.
- Nyemba . Vanogona nyore nyore kutora puroteni inowanikwa munyama. Nhasi, zvinhu zvakawanda zvakasiyana-siyana zvinobudiswa kubva kune soy. Munzvimbo dzezvitoro unogona kutenga nyama ye soya, sausages, dumplings nemimwe michina yakagadzirwa pamusana pe soy. Muchigadzirwa chakadaro hapana donho rimwe reku cholesterol, zvinoreva kuti mwoyo nemidziyo yeropa zvichave zvakasviba. Nute ine mapuroteni uye anokosha amino acids, somuenzaniso, tryptophan uye methionine. Mukuwedzera, rudzi urwu rwemaguru rine mavitamini akawanda, fiber uye mineral.
- Nuts . Vanopa muviri nemafuta anokosha uye amino acids. Ita zvaunoda kune marnuts, makanda, hazelnuts uye amamondi.
- Uchi . Iyo inoshandiswa senzvimbo yakanakisisa yekupa simba, iyo inogona kudyiwa zvakasiyana, pamwe chete yakawedzerwa kuneti, kofi, zviyo, uyewo zvakasiyana-siyana zvekudya.
- Zvibereko zvakaoma . Vane vamiririri vemazuva ose ndezvomuchena, maapricots akaomeswa, maonde, mazambiringa akaomeswa. Iine mishonga yakawanda yakawanda, microelements uye mavitamini.
- Vitamin B12 . Ichi vitamini hachiwanikwi mune chimwe chigadzirwa, saka chinogadzirwa nenzira yezvigadzirwa. Vegariji vanokurudzirwa kuti vadye nguva dzose.
- Zviyo . Shandisa oatmeal, gorosi uye rye chingwa, pasta.
Chero paunosarudza michina, teerera kune shuga nemafuta. - Seitán . Ichi chinyorwa chezvirimwa chikafu chegorosi. Iyo yakaitwa seyizvi: upfu hwose hwezviyo hunosanganiswa nemvura, hupfu hunoguma hunoshambidzwa kazhinji kuti ubvise starch uye bran kubva kwayo. Pashure paizvozvo, mukanyiwa unogadzirwa uye soy muto inowedzerwa pairi, somugumisiro, nyama yegorosi inowanikwa. Seitan inogona kushandiswa mumidziyo yakasiyana-siyana, fry uye kubika.
Iye zvino unoziva kuti chii chinogona kutsiva nyama uye kwete kukuvadza muviri wako. Zvinofadza kuti dzimwe nguva ndiro yemidziyo yakawanda inonaka uye inonhuwira kupfuura nyama yezvokudya.