Kev noj zaub mov vegan tau nrov heev nyob rau xyoo tas los no, thiab nrog rau qhov ntawd, qhov kev thov rau cov khoom noj vegan pheej yig kuj tau nce ntxiv. Txawm li cas los xij, ntau tus neeg tseem pom tias kev yuav khoom noj vegan kim heev. Hauv phau ntawv qhia no, peb yuav tshawb nrhiav yuav ua li cas yuav khoom noj vegan yam tsis tas siv nyiaj ntau.
Npaj Koj Cov Pluas Noj
Kev npaj koj cov pluas noj ua ntej yog ib txoj hauv kev zoo tshaj plaws los txuag nyiaj thaum mus yuav khoom. Los ntawm kev npaj pluas noj txhua lub lim tiam, koj tuaj yeem zam kev yuav khoom sai sai thiab kev yuav khoom tsis tsim nyog. Ua tib zoo saib cov pluas noj uas siv cov khoom xyaw zoo sib xws, uas yuav pab txo cov khoom noj pov tseg thiab txuag koj cov nyiaj.
Yuav Ntau Ntau
Kev yuav cov khoom noj uas tsis muaj nqaij xws li cov nplej, cov taum pauv, txiv ntoo qhuav, thiab noob ntau ntau tuaj yeem txuag tau nyiaj ntau. Cov khw muag khoom uas muaj cov ntu loj cia koj tsuas yog yuav cov khoom koj xav tau xwb, txo cov khib nyiab thiab tus nqi ntim khoom. Cov khoom noj uas tsis muaj nqaij xws li mov, taum pauv, taum pauv, thiab pasta tsis yog tsuas yog cov khoom xyaw pheej yig xwb tab sis kuj yog cov khoom xyaw uas siv tau ntau yam los khaws cia rau hauv koj lub txee khaws khoom noj.
Yuav Khoom Noj Khoom Haus Rau Lub Caij Nyoog
Cov txiv hmab txiv ntoo thiab zaub uas muag raws caij nyoog feem ntau pheej yig dua li cov khoom uas muag tsis raws caij nyoog. Mus yuav cov khw muag khoom noj hauv zos lossis mus yuav khoom ntawm cov khw uas muaj luv nqi rau cov khoom uas muag raws caij nyoog. Cov khoom xws li taub dag, zaub hauv paus, thiab zaub ntsuab feem ntau pheej yig dua thaum yuav raws caij nyoog, thiab lawv ua rau cov zaub mov vegan qab heev.
Txais Tos Cov Zaub thiab Txiv Hmab Txiv Ntoo Khov
Cov zaub thiab txiv hmab txiv ntoo khov feem ntau muaj txiaj ntsig zoo ib yam li cov tshiab thiab feem ntau pheej yig dua. Lawv feem ntau sau thaum lawv siav thiab khov tam sim ntawd, khaws lawv cov as-ham. Kev yuav cov khoom khov tuaj yeem yog ib txoj hauv kev zoo heev los txuag nyiaj, tshwj xeeb tshaj yog thaum cov khoom tshiab tsis yog lub caij.
Siv cov npe khoom lag luam
Muaj ntau lub khw muag khoom noj muaj lawv cov khoom lag luam uas feem ntau pheej yig dua li cov khoom lag luam nto moo. Cov khoom lag luam no muaj xws li mis nyuj cog rau pasta, taum pauv, thiab kua ntses. Tsis txhob ntshai sim cov khoom lag luam nto moo vim lawv tuaj yeem txuag koj nyiaj ntau yam yam tsis muaj kev cuam tshuam rau qhov zoo.
Ua noj los ntawm kos
Cov pluas noj vegan thiab khoom noj txom ncauj uas tau ntim ua ntej lawm yuav yooj yim, tab sis feem ntau lawv muaj tus nqi siab dua. Kev ua noj ua haus txij thaum pib tso cai rau koj tswj tau yam khoom noj uas nkag mus rau hauv koj cov zaub mov thiab tuaj yeem txuag koj cov nyiaj ntau hauv lub sijhawm ntev. Cov zaub mov yooj yim xws li kib, kua zaub, zaub xam lav, thiab curries tuaj yeem ua los ntawm kev siv cov khoom xyaw pheej yig uas yuav kav ntev rau ntau pluas noj.
Nrhiav Cov Khoom Noj Uas Pheej Yig
Cov protein yog ib qho tseem ceeb ntawm kev noj zaub mov vegan, tab sis nws tsis tas yuav kim. Muaj ntau cov protein uas pheej yig los ntawm cov nroj tsuag xws li taum, lentils, chickpeas, tofu, tempeh, thiab seitan. Cov khoom xyaw no muaj ntau yam, ua rau noj txaus, thiab pheej yig, thiab lawv tuaj yeem siv rau hauv ntau yam tais diav.
Yuav khoom ntawm cov khw muag khoom luv nqi thiab ntau
Mus saib cov khw muag khoom luv nqi xws li Walmart, Aldi, thiab Costco, vim lawv feem ntau muag cov khoom noj vegan pheej yig. Ntau lub khw no kuj muaj cov ntu tshwj xeeb rau cov khoom noj organic lossis cov khoom cog uas pheej yig dua piv rau cov khw muag khoom noj khoom haus tshwj xeeb. Tsis txhob hnov qab mus tshawb nrhiav cov khw muag khoom noj hauv haiv neeg thiab, vim lawv tuaj yeem muab cov khoom xyaw vegan tshwj xeeb ntawm tus nqi qis dua.
Yuav Ntau Ntau
Thaum nws los txog rau cov khoom noj khoom haus tseem ceeb hauv chav ua noj, kev yuav ntau ntau tuaj yeem pheej yig dua. Cov khoom xws li hmoov nplej, mov, taum, thiab pasta feem ntau muaj tus nqi qis dua rau ib qho thaum yuav ntau. Yog tias koj muaj chaw khaws cia, kev yuav ntau ntau tuaj yeem pab txo tus nqi tag nrho ntawm koj qhov kev yuav khoom noj.
Siv Cov Daim Coupon thiab Cov Luv Nqi
Nco ntsoov saib xyuas cov daim coupon, kev muag khoom, thiab cov kev tshaj tawm tshwj xeeb. Ntau lub hom lag luam uas tsis noj nqaij muaj luv nqi lossis muaj kev tshaj tawm tshwj xeeb. Kev sau npe rau cov kev pab cuam ncaj ncees hauv khw lossis siv cov apps uas taug qab cov luv nqi tuaj yeem pab koj txuag tau nyiaj ntawm koj cov kev mus yuav khoom noj tas li.
Nov yog Daim Ntawv Teev Khoom Yuav Khoom Pab Tau
1. Taum pauv thiab cov zaub ntsuab
Taum pauv thiab taum pauv yog cov khoom noj zoo heev uas muaj cov protein, fiber, thiab cov vitamins thiab minerals tseem ceeb. Lawv kuj yog qee yam khoom pheej yig tshaj plaws uas koj tuaj yeem yuav tau ntawm lub khw. Nov yog qee cov kev xaiv pheej yig:
- Cov taum pauv (liab, ntsuab, thiab xim av)
- Taum pauv
- Taum dub
- Taum pauv
- Taum Pinto
- Taum pauv (taum pauv, taum pauv ntsuab) Cov no tuaj yeem yuav tau hauv cov kaus poom lossis ziab. Taum pauv qhuav yog qhov kev xaiv pheej yig tshaj plaws, tshwj xeeb tshaj yog tias koj ua noj ua haus ntau.
2. Cov Nplej thiab Starches
Cov nplej thiab cov hmoov txhuv nplej siab yog lub hauv paus ntawm ntau cov zaub mov vegan, muab cov carbs thiab cov as-ham tseem ceeb. Lawv muaj ntau yam siv tau thiab pheej yig heev thaum yuav ntau:
- Mov (xim av, dawb, qus)
- Oats (zoo rau noj tshais lossis ci)
- Quinoa (rau cov protein ntau dua)
- Pasta (tag nrho cov nplej, tsis muaj gluten)
- Qos yaj ywm (qos yaj ywm qab zib thiab ib txwm)
- Pob kws hmoov (siv rau pob kws qhob cij los yog ua cov hmoov nplej) Cov khoom noj tseem ceeb no tuaj yeem ua lub hauv paus rau cov tais diav noj qab haus huv thiab feem ntau pheej yig.
3. Kev nthuav dav
Cov khoom noj uas muaj roj ntau ntau yog cov khoom zoo heev rau kev ntxiv cov saj thiab ntau yam rau koj cov zaub mov. Nrhiav cov khoom noj uas muaj cov rog thiab cov protein zoo rau kev noj qab haus huv yam tsis muaj tus nqi siab:
- Txiv laum huab xeeb
- Almond butter (los yog lwm yam txiv ntoo butter)
- Hummus (yuav ntau los yog ua hauv tsev)
- Tahini (zoo meej rau cov kua ntses los yog muab nchuav rau ntawm cov zaub xam lav) Cov khoom noj no kuj tuaj yeem ua ob npaug rau cov khoom noj txom ncauj lossis siv ua cov khoom ntim sandwich.
4. Txiv Hmab Txiv Ntoo thiab Zaub
Cov txiv hmab txiv ntoo thiab zaub tshiab yog qhov tseem ceeb rau kev noj zaub mov zoo. Yuav kom tus nqi qis, yuav cov khoom tsim tawm raws caij nyoog, yuav khoom ntawm cov khw muag khoom ua liaj ua teb, lossis khov cov txiv hmab txiv ntoo thiab zaub thaum lawv muag khoom. Qee cov kev xaiv zoo uas pheej yig suav nrog:
- Qos yaj ywm
- Paj yeeb
- Spinach thiab zaub xas lav
- Txiv tsawb
- Kua txiv apple
- Cov txiv hmab txiv ntoo khov Cov txiv hmab txiv ntoo thiab zaub khov feem ntau pheej yig dua thiab tuaj yeem khaws cia tau ntev dua, ua rau lawv yog ib qho kev xaiv uas pheej yig.
5. Cov Khoom Noj Hloov Nqaij/Mis Nyuj
Txawm hais tias cov nqaij thiab mis nyuj uas yog los ntawm cov nroj tsuag tej zaum yuav kim heev, tab sis muaj cov kev xaiv pheej yig uas muaj:
- Tofu thiab tempeh (qhov chaw zoo ntawm cov protein los ntawm cov nroj tsuag)
- Mis nyuj ua los ntawm cov nroj tsuag (taum pauv, txiv ntseej almond, oat, lossis mis nyuj mov)
- Vegan cheese (nrhiav kev muag khoom lossis ua koj tus kheej)
- Seitan (ua los ntawm cov nplej gluten, ib qho kev xaiv nqaij pheej yig dua) Cov khoom no siv tau rau ntau yam zaub mov txawv thiab yog cov khoom noj zoo heev rau nqaij thiab mis nyuj.
6. Noj tshais
Pib koj hnub nrog pluas tshais noj qab haus huv, vegan uas yuav tsis tawg lub txhab nyiaj:
- Oatmeal (ntxiv txiv hmab txiv ntoo, txiv ntoo qhuav, thiab noob)
- Cov khoom xyaw rau smoothie (txiv tsawb, spinach, khov berries)
- Cov noob chia (rau kev ua puddings)
- Cov mov ci tag nrho (rau ci nrog txiv laum huab xeeb lossis txiv avocado) Cov kev xaiv no tsis yog pheej yig xwb tab sis kuj hloov kho raws li koj nyiam.
7. Pluas Su thiab Pluas Hmo
Rau pluas su thiab pluas hmo, tsom mus rau cov pluas noj yooj yim thiab txaus siab. Qee cov zaub mov pheej yig suav nrog:
- Cov kib nrog mov los yog noodles thiab ntau cov zaub
- Kua txob los yog kua zaub ua los ntawm taum
- Cov tais Buddha nrog cov nplej, zaub, taum pauv, thiab tahini dressing
- Zaub curry nrog mov los yog quinoa Nrog taum, mov, thiab zaub rau lub caij, koj tuaj yeem tsim ntau yam pluas noj uas txaus siab, muaj txiaj ntsig zoo, thiab pheej yig.
8. Khoom noj txom ncauj
Kev muaj khoom noj txom ncauj yog qhov tseem ceeb kom tsis txhob tshaib plab ntawm cov pluas noj. Xaiv cov khoom noj txom ncauj pheej yig uas txaus siab thiab muaj txiaj ntsig zoo:
- Pob kws (yuav cov noob hauv ntau rau tus nqi zoo tshaj plaws)
- Cov taum pauv siav los yog edamame
- Txiv hmab txiv ntoo (txiv tsawb, txiv apples, txiv kab ntxwv)
- Txoj Kev Sib Xyaws (ua koj tus kheej nrog txiv ntoo, noob, thiab txiv hmab txiv ntoo qhuav)
- Cov zaub nrog hummus los yog txiv laum huab xeeb Cov khoom noj txom ncauj no yooj yim nqa mus los, yooj yim npaj, thiab tuaj yeem yog qhov ntxiv zoo rau koj daim ntawv teev khoom noj.
Cov Tswv Yim Kom Txuag Tau Lub Sijhawm thiab Nyiaj Txiag
Nov yog ob peb lub tswv yim ua tau los ua kom koj cov khoom noj vegan pheej yig dua:
- Npaj Koj Cov Pluas Noj : Tsim ib daim phiaj xwm noj mov rau lub lim tiam kom koj paub tseeb tias yuav yuav dab tsi. Qhov no tiv thaiv kev yuav khoom tsis xav ua ntej thiab pov tseg cov khoom noj.
- Yuav Ntau Ntau : Yuav cov nplej, taum, txiv ntoo qhuav, thiab noob ntau ntau. Feem ntau lawv pheej yig dua thiab khaws cia tau ntev.
- Siv Daim Coupon thiab Kev Muag Khoom : Nrhiav cov luv nqi, kev muag khoom, lossis siv daim npav loyalty hauv khw. Ntau lub khw kuj muaj cov coupon lossis kev tshaj tawm tshwj xeeb rau cov neeg tsis noj nqaij.
- Ua Noj Ua Pawg : Npaj cov pluas noj ntau thiab khov rau siv tom qab. Qhov no yuav txuag lub sijhawm thiab nyiaj txiag rau yav tom ntej.
- Noj Cov Khoom Noj Uas Muaj Tag Nrho : Cov khoom noj uas tsis muaj nqaij thiab tsis muaj nqaij uas ua tiav lawm yuav kim heev. Cov khoom noj uas muaj tag nrho xws li taum, nplej, thiab zaub pheej yig dua thiab feem ntau muaj txiaj ntsig zoo dua.
- Cog Koj Tus Kheej : Yog tias koj muaj chaw, xav txog kev cog koj cov tshuaj ntsuab, zaub xas lav, txiv lws suav, lossis lwm yam zaub. Qhov no yog ib txoj hauv kev pheej yig heev kom tau txais cov khoom tshiab.
