Veganism tau tau txais cov koob meej tseem ceeb hauv xyoo tsis ntev los no, thiab nrog nws, qhov kev thov rau cov khoom lag luam vanan tau nce ntxiv. Txawm li cas los xij, ntau tus neeg tseem pom pom txoj kev lag luam vegan detople tsis kim. Hauv phau ntawv qhia no, peb yuav tshawb nrhiav yuav ua li cas mus kav khw rau cov khoom noj veganeries yam tsis muaj lub txhab nyiaj.
Npaj koj cov zaub mov
Npaj koj cov zaub mov noj ua ntej yog ib txoj hauv kev zoo tshaj kom txuag tau nyiaj thaum yuav khoom. Los ntawm kev npaj pluas mov txhua lub lim tiam, koj tuaj yeem zam kev ua kom tsis txhob ua rau cov neeg yuav khoom thiab tsis tseem ceeb. Tsom ntsoov noj cov pluas noj uas siv cov khoom xyaw zoo sib xws, uas yuav pab txo cov zaub mov pov tseg thiab txuag koj nyiaj.
Yuav hauv thooj
Kev yuav vegan staples xws li nplej xws li nplej, legumes, txiv ntoo, thiab noob nyob rau hauv loj tuaj yeem txuag tau nyiaj tseem ceeb. Cov khw muag khoom uas muaj cov ntu feem ntau tso cai rau koj yuav tsuas yog qhov koj xav tau, txo cov khib nyiab thiab cov nqi ntim. Staples zoo li mov, lentils, taum, thiab cov nplej zom tsis yog pheej yig tab sis ntau yam cov khoom xyaw ua rau koj pantry.
Khw rau cov khoom lag luam raws caij nyoog
Cov txiv ntoo caij ntuj thiab zaub yog qhov pheej yig dua li cov khoom lag luam tawm sab nraud. Siv sijhawm ua haujlwm ntawm cov khw ua liaj ua teb lossis khw muag khoom ntawm cov khw uas muaj cov nyiaj cheb tsev kawm ntawv. Tsim kom zoo li squash, root zaub, thiab nplooj zaub ntsuab feem ntau muaj nqis pheej yig thaum yuav nyob rau hauv vegan noj mov qab.
Puag cov zaub thiab cov txiv hmab txiv ntoo khov thiab txiv hmab txiv ntoo
Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo khov feem ntau tsuas yog cov khoom noj khoom haus tshiab thiab feem ntau pheej yig dua. Lawv feem ntau tau muab tso rau ntawm lub ncov ripeness thiab khov tam sim ntawd, khaws cia lawv cov as-ham. Kev xaiv cov kev xaiv khov tuaj yeem yog txoj hauv kev zoo kom txuag tau nyiaj, tshwj xeeb tshaj yog thaum cov khoom tsim tshiab tsis nyob rau lub caij.
Siv Khw Muag Khoom Hom
Ntau cov khw muag khoom noj khoom haus muaj lawv cov khoom lag luam uas feem ntau pheej yig dua li cov npe hom npe. Cov khw muag khoom no tuaj yeem suav nrog txhua yam los ntawm cov mis los ntawm cov nroj tsuag uas cog qoob loo, cov noob poom, thiab cov kua ntses. Tsis txhob ntshai sim khaws cov khw muag khoom raws li lawv tuaj yeem txuag tau nyiaj ntau yam tsis muaj kev cuam tshuam zoo ntawm kev ua tau zoo.
Ua noj ntawm kos
Pre-ntim vegan pluas mov thiab khoom noj txom ncauj tuaj yeem yooj yim, tab sis lawv feem ntau tuaj nrog tus nqi siab dua. Ua noj los ntawm kos tso cai rau koj los tswj qhov 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 zoo li do cov zaub mov, kua zaub, zaub nyoos, thiab cov zaub nyoos tuaj yeem siv cov khoom siv pheej yig uas yuav kav ntev rau ob peb pluas noj.
Nrhiav cov protein pheej yig
Cov protein yog qhov tseem ceeb ntawm cov zaub mov vegan, tab sis nws tsis tas yuav kim. Muaj ntau cov nroj tsuag muaj peev xwm pheej yig cov protein xws li taum, lentils, chickpeas, taum pauv, ntsws, thiab seitan. Cov khoom xyaw no muaj ntau yam, sau, thiab nyiaj txiag-phooj ywg, thiab lawv tuaj yeem siv ntau cov tais diav ntau yam.
Khw ntawm luv nqi thiab cov khw muag khoom loj
Txheeb xyuas cov khw muag khoom luv nqi xws li Walmart, Aldi, thiab Costco, raws li lawv feem ntau ua cov khoom lag luam uas pheej yig. Ntau lub khw muag khoom tseem muaj cov tshooj lus qhia rau cov organic lossis nroj tsuag-based xaiv ntawm tus nqi qis piv rau cov khw muag khoom noj kev noj qab haus huv tshwj xeeb. Tsis txhob hnov qab tshawb haiv neeg cov khw muag khoom noj kom zoo, raws li lawv tuaj yeem muab cov khoom xyaw vegan vegan ntawm ib feem ntawm tus nqi.
Yuav hauv cov khoom loj
Thaum nws los txog pantry staples, yuav loj dua cov khoom tuaj yeem yog ntau dua kev lag luam. Cov khoom xws li hmoov nplej, txhuv, thiab cov nplej zom thiab cov pasta feem ntau tuaj ntawm tus nqi qis rau ib chav nyob thaum yuav khoom hauv thooj. Yog tias koj muaj qhov chaw khaws lawv, yuav hauv cov khoom loj tuaj yeem pab txo cov nqi tag nrho ntawm koj cov khoom noj khoom haus tag nrho.
Ua rau siv cov coupons thiab cov nyiaj cheb
Nco ntsoov khaws lub qhov muag tawm rau daim coupon, muag khoom, thiab kev tshaj tawm. Ntau hom vegan-nyiam cov nyiaj cheb lossis muaj kev tshaj tawm tshwj xeeb. Kos npe rau lub khw cov kev pab cuam ncaj ncees lossis siv cov nyiaj cheb uas tuaj yeem pab koj txuag koj cov khoom noj khoom haus kom zoo nkauj.
Ntawm no yog ib daim ntawv tseem ceeb
1. Taum thiab legumes
Taum thiab legumes yog cov khoom zoo ntawm cov protein, fiber ntau, thiab cov vitamins thiab cov minerals. Lawv kuj yog qee cov khoom pheej yig tshaj plaws uas koj tuaj yeem yuav tom khw. Ntawm no yog qee cov kev xaiv nyiaj txiag zoo:
- Lentils (liab, ntsuab, thiab xim av)
- Chickpeas
- taum dub
- Lub raum taum
- Pinto taum
- Peas (cais peas, peas ntsuab) Cov no tuaj yeem yuav cov kaus poom lossis qhuav. Cov taum qhuav yog qhov kev xaiv nyiaj ntau tshaj plaws, tshwj xeeb yog tias koj ua noj nyob rau hauv loj batches.
2. Nplej thiab Starches
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 yog cov muaj txiaj ntsig zoo heev thiab pheej yig heev thaum yuav nyob rau hauv loj:
- Mov (xim av, dawb, qus)
- Oats (zoo rau noj tshais lossis ci)
- Quinoa (rau cov ntsiab lus protein ntau dua)
- Pasta (tag nrho cov nplej, gluten-dawb)
- Qos yaj ywm (qos qos thiab tsis tu ncua)
- Cornmeal (siv rau pob kws ntxig lossis ua cov qhob cij) Cov stamp no tuaj yeem tsim lub hauv paus rau cov tais diav; feem ntau pheej yig.
3. Kis mus
Kis tau zoo rau kev ntxiv tsw thiab ntau yam rau koj cov zaub mov. Saib rau cov kev xaiv uas muaj cov rog zoo thiab cov protein tsis muaj tus nqi nqe:
- Txiv laum huab xeeb
- Almond butter (lossis lwm cov txiv ntoo tab sis)
- Hummus (muas hauv ntau los yog ua hauv tsev)
- Tahini (zoo meej rau kev hnav khaub ncaws lossis drizzled rau zaub nyoos) cov kis tau no tseem tuaj yeem muab ob npaug li cov khoom noj txom ncauj lossis siv ua cov qhaub cij.
4. Txiv Hmab Txiv Ntoo Thiab Veggies
Cov txiv hmab txiv ntoo thiab zaub tshiab yog qhov tseem ceeb rau kev noj zaub mov zoo. Txhawm rau khaws cov nqi qis, yuav khoom noj raws caij nyoog, khw ntawm cov neeg ua liaj ua teb, lossis cov txiv hmab txiv ntoo khov thiab zaub thaum lawv muag. Ib co kev siv nyiaj txiag zoo heev muaj:
- Carrots
- Broccoli
- Spinach thiab kale
- Txiv tsawb
- Txiv av
- Khov txiv hmab txiv ntoo khov thiab zaub yog feem ntau tsawg dua kim thiab tuaj yeem khaws cia rau lub sijhawm ntev dua, ua rau lawv xaiv tus nqi zoo.
5. Nqaij / mis nyuj hloov
Thaum cog cov nqaij thiab cov khoom siv mis nyuj tuaj yeem qee zaum yuav raug nqi, muaj cov kev xaiv pheej yig muaj:
- Tofu thiab tempeh (zoo tsim nyog ntawm cov nroj tsuag uas muaj protein)
- Cov kua mis cog cov mis (kua taum, almond, oat, lossis cov mis nyuj nplej)
- Vegan cheese (saib rau kev muag khoom lossis ua koj tus kheej)
- Seitan (ua los ntawm cov zaub me me ntxiv) cov khoom lag luam no tuaj yeem siv rau ntau cov zaub mov txawv thiab yog cov nqaij thiab cov tawv nqaij zoo nkauj.
6. Noj tshais
Pib koj lub hnub nrog cov khoom noj khoom haus, cov tshais vegan uas yuav tsis tsoo lub txhab nyiaj:
- Oatmeal (ntxiv cov txiv hmab txiv ntoo, neeg rau noob, thiab noob)
- Cov khoom xyaw Smanas (cov txiv tsawb, spinach, khov khov nab kuab)
- Chia noob (rau kev ua puddings)
- Muaj tag nrho cov khob cij (rau toast nrog txiv laum huab xeeb lossis avocado) cov kev xaiv no tsis tsuas yog pheej yig tab sis kuj customizable rau koj saj.
7. Noj su thiab noj hmo
Kev noj su thiab noj hmo, tsom rau qhov yooj yim thiab puv nrog mov noj. Qee cov nyiaj txiag ua haujlwm suav nrog:
- Do-fries nrog mov los yog mij thiab ntau ntawm cov veggies
- Taum-based chili lossis stews
- Buddha tais nrog nplej, veggies, legumes, thiab tahini hnav khaub ncaws
- Veggie curry nrog mov los yog quinoa nrog zaub, thiab zaub noj zaub, koj tuaj yeem tsim ntau yam zaub mov noj, muaj txiaj ntsig zoo, thiab siv tau txiaj ntsig zoo.
8. Khoom noj txom ncauj
Muaj khoom noj txom ncauj ntawm tes yog qhov tseem ceeb kom tiv thaiv kev tshaib kev nqhis ntawm kev noj mov. Xaiv cov khoom noj txom ncauj uas muaj kev txaus siab thiab muaj txiaj ntsig zoo:
- Paj kws (yuav kernels nyob rau hauv ntau rau tus nqi zoo tshaj plaws)
- Roasted chickpeas lossis Edamame
- Txiv Hmab Txiv Ntoo (Txiv tsawb, txiv apples, txiv kab ntxwv)
- Txoj kev sib xyaw (ua rau koj tus kheej nrog cov txiv ntoo, noob, thiab txiv hmab txiv ntoo qhuav)
- Cov veggies nrog hummus lossis txiv laum huab xeeb cov khoom noj txom ncauj cov khoom noj txom ncauj no yog portable, yooj yim los npaj, thiab tuaj yeem yog qhov zoo ntxiv rau koj cov npe khoom noj.
Cov lus qhia kom txuag lub sijhawm thiab nyiaj txiag
Nov yog qee cov lus qhia tswv yim kom ua koj cov khw muag khoom noj me me
- Npaj koj cov zaub mov : Tsim cov phiaj xwm noj mov rau lub limtiam kom koj paub raws nraim li yuav. Qhov no tiv thaiv impulse kev yuav khoom thiab khoom noj pov tseg.
- Yuav nyob rau hauv loj : yuav cov nplej, taum, txiv ntoo, thiab noob nyob rau hauv ntau. Lawv feem ntau pheej yig dua thiab muaj lub teeb ntev.
- Siv daim coupon thiab muag khoom : Saib rau cov nyiaj cheb, muag khoom, lossis siv cov ntawv tais lo lus ncaj ncees. Ntau lub khw tseem muaj cov courgan-cov coupons tshwj xeeb lossis kev tshaj tawm.
- Ua noj hauv Batches : npaj tej feem loj ntawm cov zaub mov thiab khov lawv rau tom qab siv. Qhov no yuav txuag lub sijhawm thiab nyiaj hauv lub sijhawm ntev.
- Lo rau tag nrho cov zaub mov : cov khoom vegan tau kim. Tag nrho cov khoom noj xws li taum, nplej, thiab veggies muaj peev xwm ntau dua thiab feem ntau cov khoom noj muaj txiaj ntsig ntau.
- Loj hlob koj tus kheej : yog tias koj muaj qhov chaw, txiav txim siab cog koj tus kheej tshuaj ntsuab, zaub xas lav, txiv lws suav, lossis lwm cov veggies. Qhov no yog ib txoj hauv kev pheej hmoo kom tau txais cov khoom tshiab.
