Iwe wakangodaro wakanzwa kuti kuwedzera kune vezvirimwa, kune vhegi . Kana iya yekare ikaramba kudya nyama dzakasiyana-siyana, iyo yekupedzisira haipedzi zvigadzirwa zvose zvemhuka-izvo zvinoreva, kunze kwekudya, haidyi mazai uye mukaka. Sezvo mutemo, mubvunzo wekurasikirwa kwehutachiona vegan haisi dambudziko. Asi vanhuwo zvavo, vanojaira kune imwe kudya, havawanzokwanisi kurwisa hurumende yakadaro.
Vegan wekudya yekurasikirwa kwekurema: kurega
Sezvo zviri nyore kufungidzira, mapeji ezvokudya zvakadaro achava akawandisa, sezvo kunze kwezvakagadzirwa zvezvidimbu zvevhegi, urongwa hwezvakave huripo zvishoma, hunosanganisirawo zvakanyanya-calorie kudya. Saka, nekudya uku kwakarambidzwa:
- marudzi ose ezvokudya, huku, hove;
- chero mazai;
- mukaka nemishonga yose yemisi;
- fastfood - french fries, chips, crunches, etc ;;
- soda yose, yakaiswa mujisi neminwa neshuga;
- kubva pamasipi anongobvumirwa chete avo vari kugadzirirwa kwezvinhu zvipi zvemhuka zvinobva (kusanganisira mazai, mazai evha, mukaka, nezvimwewo) hazvishandiswi, uye zvichida, uchafanira kuzvibika kumba;
- kubva kunwa doro chete inhuzha yakaoma waini inobvumirwa.
Kudya kwakadaro chete kwevhegi kunobatsira pakurasikirwa nekurema. Kunyange zvazvo kudya kwaine zvakawanda zvemashuga nemafuta, mutoro wenyama unoramba uri wakafanana.
Zvokudya zvevegan: kudya
Nokuda kwekurasika, chikonzero chekudya chinofanirwa kutorwa mimwe miriwo nemichero (5-6 servings pazuva), uye pamwe-zviyo zvezviyo (3-4 servings pazuva), uye chete panzvimbo yechitatu - nyama ye soy substitutes, nuts uye legumes, e. puroteni chaiyo (1-2 servings pazuva). Funga nezvekuenzanisa kwakanaka kunofungisisa zvose zvinodiwa.
Kusarudza 1
- Chikafuro - mishonga yemashizha, oatmeal nemichero, tei.
- Chipiri chekudya chamangwanani chiri chibereko chero chipi zvacho.
- Zvokudya - Mushonga wemiriwo uye nyemba uye croup.
- Masikati mashomanana - michero saladhi.
- Kudya - chikamu chekubhakatwe nemahowa, saladi yemiriwo mutsva.
Chokusarudza 2
- Chikudya chamangwanani - barley phariji, michero saladi, tei.
- Chipiri chekudya chamangwanani iswadhi yemasidhari (seiri vinaigrette).
- Zvokudya - pea soup-puree (hafu yenguruvo), rizi nemiriwo.
- Nyoka - chero michero.
- Kudya - saradi yePeking kabichi nemiriwo yakakangwa (kana kubikwa muzvimedu muchoto), chidimbu chechingwa chakazara, chikamu chehairi yakabikwa nekatoriwa muto.
Kana uchida, iwe unogona kuwedzera pane kudya kune dzimwe saradhi yevhegi, chinhu chikuru ndechokunamatira kune chirongwa ichi uye edza kuongorora nhamba yezvikamu zvemarudzi ose ezvokudya. Munyaya iyi, unogona kuurasikirwa nyore uye nekukurumidza, uye zvinonyanya kukosha - pasina mhando inotyisa uye mhuka.