Embarking rau ntawm txoj kev ua neej nyob vegan yuav yog qhov kev txaus siab thiab nqi zog, tsis yog rau koj kev noj qab haus huv thiab kev noj qab haus huv thiab tsiaj ib puag ncig. Seb koj tab tom hloov mus rau cov khoom noj uas nroj tsuag nroj tsuag lossis tsuas yog kawm cov ntaub ntawv yuav khoom, muaj cov khoom lag luam zoo sib txawv tuaj yeem ua txhua qhov sib txawv ntawm kev hloov pauv thiab lom zem. Cov lus qhia no yuav taug koj dhau ntawm cov khw vegan ntawm daim ntaub ntawv chaw yuav khoom, tsom mus rau qhov koj yuav tsum zam, thiab yuav ua li cas thiaj li ua tau koj cov khoom noj kom yooj yim li sai tau.
Yuav ua li cas cov neeg nyob tsis noj?
Ua ntej dhia rau yam koj yuav tsum yuav, nws muaj txiaj ntsig zoo kom nkag siab dab tsi vegans zam. Vegans cais tag nrho cov khoom lag luam ntawm cov khoom noj los ntawm lawv cov zaub mov, suav nrog:
- Nqaij : Txhua hom, suav nrog cov nqaij nyuj, nqaij qaib, ntses, thiab nqaij npuas.
- Mis los : Mis nyuj, cheese, butter, cream, yogurt, thiab tej yam khoom ua los ntawm cov tsiaj mis.
- Qe : Los ntawm cov qaib, cov os, lossis lwm yam tsiaj.
- Zib ntab : vim nws tau tsim los ntawm bees, vegans kuj tsis txhob zib ntab.
- Gelatin : ua los ntawm cov pob txha tsiaj thiab feem ntau siv nyob rau hauv cov khoom tawg thiab khoom qab zib.
- Cov tshuaj ntxiv tsis-vegan : Qee cov khoom noj khoom haus cov zaub mov noj, xws li Carmine (muab tau los ntawm kab) thiab qee cov xim, tej zaum yuav muaj tsiaj.
Tsis tas li ntawd, vegans zam cov khoom xyaw tsiaj uas tau los ntawm cov tshuaj pleev ib ce, khaub ncaws, thiab khoom siv hauv tsev, tsom mus rau lwm txoj kev lim hiam.
Yuav ua li cas los tsim cov khw vegan Daim Ntawv Sau Npe
Tsim cov khw vegan cov khw pib pib muaj kev nkag siab txog cov hauv paus ntawm cov khoom noj muaj khoom noj muaj feem sib npaug. Koj yuav xav tau tsom rau kev yuav khoom noj muaj ntau yam khoom noj muaj txiaj ntsig zoo kom ntseeg tau tias koj tau raws li koj cov kev xav tau txhua hnub. Start with whole foods, such as vegetables, fruits, grains, legumes, nuts, and seeds, and then explore plant-based substitutes for animal products.
Ntawm no yog kev tawg ntawm txhua seem ntawm koj cov ntawv vegan khw:
- Txiv hmab txiv ntoo thiab zaub : Cov no yuav tsim cov zaub mov rau koj cov zaub mov thiab muaj cov vitamins tag nrho, cov zaub mov, thiab tshuaj tua kab mob antioxidants.
- Nplej : mov, oats, quinoa, thiab nplej tag nrho yog cov khoom loj.
- LEGUMES : Taum, Lentils, Peas, thiab Cheasas tau ua ntau cov protein ntau ntawm cov protein thiab fiber ntau.
- Ceev thiab noob : almonds, walnuts, chia noob, flaxseeds, thiab cov paj noob hlis yog qhov zoo rau cov rog thiab cov protein zoo.
- Tsob nroj-Raws li cov khoom siv ua noj ua haus : Nrhiav rau cov kua mis (almond, oat, kua qaub, thiab mis nyuj-yogurts.
- Lwm txoj kev xaiv cov nqaij vegan : cov khoom lag luam xws li taum pauv, tempeh, seitan, thiab dhau ntawm burgers tuaj yeem siv rau hauv cov nqaij.
- Cov txuj lom thiab cov khoom lom zem : tshuaj ntsuab, cov txuj lom, cov khoom noj muaj txiaj ntsig poov xab yuav pab ntxiv tsw thiab ntau yam rau koj cov zaub mov.
Cov carbs vegan vegs
Cov zaub mov carbohydrates yog ib feem tseem ceeb ntawm kev noj zaub mov sib npaug, thiab ntau cov khoom noj muaj nroj tsuag muaj ntau cov khoom siv tau zoo heev ntawm cov carbs ntau. Lawv muab lub zog ntev-ntev, fiber ntau, thiab cov as-ham tseem ceeb. Ntsiab lus vegan carbs ntxiv rau koj daim ntawv teev kev yuav khoom muaj xws li:
- Tag nrho cov nplej : cov nplej xim av, quinoa, oats, bulgur, thiab farro.
- Starchy zaub : qab zib qos yaj ywm, qos yaj ywm, tab sis tab sis pob kws.
- Legumes : taum, lentils, taum pauv, thiab chickpeas, uas muab ob qho tib si carbs thiab protein.
- Tag nrho cov nplej zom tag nrho : Xaiv rau tag nrho cov nplej lossis lwm cov hmoov nplej uas muaj tag nrho cov nplej zom kom hloov ntau yam.
Vegan proteins
Cov protein yog ib qho tseem ceeb uas pab kho cov ntaub so ntswg kho, ua kom cov leeg ua kom muaj zog, thiab muaj kev tiv thaiv noj qab haus huv. Rau vegans, muaj ntau cov khoom siv cov khoom muaj protein:
- Tofu thiab tempeh : cov khoom lag luam soy uas nplua nuj nyob hauv cov protein thiab tuaj yeem siv ntau cov tais diav ntau yam.
- Seitan : Ua los ntawm cov nplej gluten, Seitan yog cov nqaij uas muaj protein-ntim khoom.
- Legumes : Taum, Lentils, thiab Chickpeas yog txhua yam khoom muaj protein zoo.
- Ceev thiab noob : almonds, txiv laum huab xeeb, chia noob, hemp noob, thiab taub dag noob yog cov protein zoo protein zoo.
- Cov hmoov cog qoob loo cog cov protein : pea protein, hemp protein, thiab cov kua av xim av tuaj yeem yog cov khoom noj khoom haus zoo rau cov khoom noj txom ncauj lossis khoom txom ncauj.
Megan Cov Nyiaj Noj Qab Nyob Zoo
Cov rog noj qab nyob zoo yog qhov tseem ceeb rau lub hlwb muaj nuj nqi, qauv cell, thiab muaj kev noj qab haus huv tag nrho. Qee qhov zoo tshaj plaws vegan cov peev txheej ntawm cov rog noj qab haus huv muaj xws li:
- Avocados : Rich nyob rau hauv monounsaturated rog thiab fiber ntau.
- Ceev : almonds, cashews, walnuts, thiab pistachios.
- Noob : Flaxseeds, chia noob, hemp noob, thiab paj noob hlis noob.
- Txiv maj roj roj thiab txiv maj phaub roj : zoo rau kev ua noj thiab hnav khaub ncaws.
- Txiv hmab txiv ntoo butters : txiv laum huab xeeb, almond butter, thiab cashew butter yog qhov zoo tshaj plaws rau kev tshaj tawm ntawm toast lossis ntxiv rau smoothies.
Cov vitamins & Minerals
Thaum cov zaub mov zoo hauv vanan tau tuaj yeem muab cov vitamins thiab cov zaub mov muaj txiaj ntsig tau, muaj qee cov vegans yuav tsum them nyiaj ntxiv rau:
- Vitamin B12 : pom nyob rau hauv fortified nroj tsuag milks, zaub mov noj qab haus huv, thiab B12 tshuaj.
- Hlau : Lentils, Chickpeas, Tofu, Spinach, quinoa, quinoa, thiab fortified cereals muab hlau. Khub nrog vitamin C-nplua nuj zaub mov (zoo li txiv kab ntxwv lossis txiv kab ntxwv los yog tswb kua txob) kom txhim kho kev nqus.
- Cov calcium : Cov kua mis almern, taum pauv, nplooj ntsuab (zoo li Kale), thiab cov khoom lag luam muaj zog.
- Vitamin D : Lub hnub ci yog qhov zoo tshaj plaws, tab sis fortified nroj tsuag maks thiab nceb Raug UV teeb kuj tseem xaiv.
- Omega-3 fatty acids : chia noob, flaxseeds, walnuts, thiab algae-based tshuaj.
Vegan fiber
Fiber ntau yog qhov tseem ceeb rau kev zom thiab kev noj qab haus huv tag nrho. Ib qho kev noj zaub mov vegan nyhav rau ib txwm muaj siab nyob rau hauv fiber ntau vim yog cov txiv hmab txiv ntoo, legumes, thiab cov nplej muaj ntau. Tsom:
- Txiv hmab txiv ntoo thiab zaub : apples, pears, berries, zaub cob pob, spinach, thiab kale.
- Legumes : lentils, taum, thiab taum mog.
- Tag nrho cov nplej : cov nplej xim av, oats, quinoa, quino, thiab mov ci.
Kev Hloov Khoom Noj
Thaum hloov mus rau lub neej vagan, nws tuaj yeem pab tau kom muaj qee cov khoom noj uas ua kom hloov tau yooj yim dua. Cov Khoom Noj Hloov Khoom Pab Kom Yooj Yim Rau Yooj Yim Rau Yooj Yim Thaum nthuav qhia cov kev xaiv tshiab, cov nroj tsuag tshiab. Qee cov zaub mov hloov los txiav txim siab:
- Vegan sausages thiab burgers : zoo meej rau kev hloov cov nqaij-ua cov nqaij.
- Tsis-Daiky cheese : saib rau cov chees-raws li cov cheeses ua los ntawm cov noob txiv lossis kua yias.
- Vegan mayonnaise : Hloov cov tsoos Mayo nrog cov nroj tsuag-based versions.
- Cov mis nyuj khov vegan : Muaj ntau cov dej khov qab ua los ntawm almond, kua muag, lossis kua mis nyuj.
Vegan hloov
Cov hloov chaw rau cov khoom siv los hloov cov khoom siv tsiaj. Nov yog qee qhov sib txawv vegan swaps:
- Cov mis nyuj cog qoob loo : almond, kua muag, oat, los yog txiv maj phaub mis ua lwm yam mis nyuj.
- Cov cheese cheese : tau ua los ntawm cov txiv ntoo, taum pauv, lossis tapioca rau mimic cov saj thiab kev ntxhib los mos ntawm cheese.
- Vegan butter : nroj tshuag butter ua los ntawm cov roj zoo li txiv maj phaub lossis txiv roj roj.
- AQUAFaba : Cov kua los ntawm cov kaus poom kaus poom nqaij hlav, siv los ua cov qe hloov hauv kev ci.
Cov khoom qab zib veesserts
Cov khoom qab qab qab qab qab zib yog ib yam li indulgent raws li lawv cov tsis-vegan counterparts. Qee cov khoom xyaw koj yuav xav tau rau vegan ci thiab tshuaj kho xws li:
- Cov Ncuav Qab Zib VeMAN : Cov qhob noom xim kas chocolate tsaus nti lossis mis nyuj noj chocolate dawb.
- Mis txiv neej mis nyuj : ib txoj kev nplua nuj rau cream hauv cov khoom qab zib.
- Agave syrup lossis maple syrup : ntuj qab zib rau khoom qab zib, ncuav qab zib, thiab smoothies.
- Vegan Gelatin : agar-agar yog cov nroj tsuag-raws li cov nroj tsuag rau gelatin nyob rau hauv jelies thiab gummies.
- Flaxseeds lossis Chia noob : tuaj yeem siv ua cov khoom noj qe hauv ci.
Vegan pantry staples
Muaj ib lub pantry zoo yog qhov tseem ceeb los ua ntau yam zaub mov noj. Qee cov vegan pantry qhov tseem ceeb muaj xws li:
- Cov taum kas poom thiab legumes : Chickpeas, cov taum dub, Lentils, thiab Ntug taum.
- Tag nrho cov nplej : quinoa, xim av nplej, oats, thiab nplej zom.
- Ceev thiab noob : almonds, walnuts, chia noob, thiab paj noob hlis noob.
- Cov kaus poom txiv maj phaub mis : rau kev ua noj thiab khoom qab zib.
- Cov zaub mov poov xab : rau kev ntxiv cov tsw cheesy rau cov tais diav zoo li nplej zom thiab paj kws.
- Txuj lom thiab tshuaj ntsuab : cumin, turmeric, chili hmoov, qej hmoov, basil, thiab oregano.
