Igitabo cyintangiriro yo kubaka Urutonde rwuzuye rwo kugura ibikomoka ku bimera

Gutangira ubuzima bwibikomoka ku bimera birashobora kuba urugendo rushimishije kandi ruhesha ingororano, atari kubuzima bwawe gusa ahubwo no kubidukikije ndetse n’imibereho y’inyamaswa. Waba urimo uhindukira mubiryo bishingiye ku bimera cyangwa ushakisha gusa ibikomoka ku bimera, kugira urutonde rwubucuruzi rwuzuye neza birashobora gukora itandukaniro ryose muguhindura inzibacyuho neza kandi ishimishije. Aka gatabo kazakunyura mubice byingenzi bigize urutonde rwubucuruzi bwibikomoka ku bimera, byibanda kubyo ukeneye kumenya, ibyo ugomba kwirinda, nuburyo bwo gukora ingendo zawe z ibiribwa byoroshye bishoboka.

Niki Ibikomoka ku bimera bitarya?

Mbere yo kwibira mubyo ugomba kugura, nibyiza kumva icyo ibikomoka ku bimera birinda. Ibikomoka ku bimera bikuraho ibicuruzwa byose bikomoka ku nyamaswa mu mirire yabo, harimo:

• Inyama : Ubwoko bwose, harimo inyama zinka, inkoko, amafi ningurube.
• Amata : Amata, foromaje, amavuta, cream, yogurt, nibicuruzwa byose bikozwe mumata yinyamaswa.
• Amagi : Kuva mu nkoko, inkongoro, cyangwa izindi nyamaswa.
• Ubuki : Kubera ko bukorwa n'inzuki, ibikomoka ku bimera na byo birinda ubuki.
• Gelatin : Ikozwe mu magufa yinyamanswa kandi ikoreshwa kenshi muri bombo na desert.
• Inyongeramusaruro zidafite ibikomoka ku bimera : Bimwe mu byongeweho ibiryo, nka karmine (ikomoka ku dukoko) hamwe n’amabara amwe, birashobora gukomoka ku nyamaswa.

Byongeye kandi, ibikomoka ku bimera birinda ibikomoka ku nyamaswa mu kwisiga, imyambaro, n'ibikoresho byo mu rugo, byibanda ku bundi buryo butarangwamo ubugome.

Nigute Wubaka Urutonde rwubucuruzi bwibikomoka ku bimera

Kubaka urutonde rwibicuruzwa bikomoka ku bimera bitangirana no gusobanukirwa shingiro ryimirire yuzuye ibimera. Uzashaka kwibanda ku kugura ibiryo bitandukanye bikungahaye ku ntungamubiri kugira ngo wuzuze ibyo usabwa buri munsi. Tangira ibiryo byose, nk'imboga, imbuto, ibinyampeke, ibinyamisogwe, imbuto, n'imbuto, hanyuma ushakishe insimburangingo zishingiye ku bimera bikomoka ku nyamaswa.

Dore ibice bya buri gice cyurutonde rwibicuruzwa byawe bikomoka ku bimera:

1. Imbuto n'imboga : Ibi bizakora igice kinini cyibyo kurya byawe kandi byuzuye vitamine, imyunyu ngugu, na antioxydants.
2. Ibinyampeke : Umuceri, oati, quinoa, hamwe na makariso yuzuye ingano nibintu byingenzi.
3. Ibinyamisogwe : Ibishyimbo, ibinyomoro, amashaza, na soya ni isoko nziza ya poroteyine na fibre.
4. Imbuto n'imbuto : Imisozi, ibinyomoro, imbuto za chia, flaxseeds, n'imbuto z'izuba ni byiza cyane ku binure na proteyine.
5. Ibikomoka ku mata ashingiye ku bimera : Shakisha amata ashingiye ku bimera (almond, oat, soya), foromaje zikomoka ku bimera, hamwe na yogurt idafite amata.
6. Ibikomoka ku bimera bikomoka ku bimera : Ibicuruzwa nka tofu, tempeh, seitan, hamwe na burger birashobora gukoreshwa mu mwanya winyama.
7. Ibirungo n'ibirungo : Ibimera, ibirungo, umusemburo wintungamubiri, hamwe nuburozi bushingiye ku bimera bizafasha kongeramo uburyohe nubwoko butandukanye mubiryo byawe.

Ibikomoka ku bimera

Carbohydrates ni igice cyingenzi cyimirire yuzuye, kandi ibiryo byinshi bishingiye ku bimera ni isoko nziza ya karubone. Zitanga imbaraga zirambye, fibre, nintungamubiri zingenzi. Ibimera byingenzi bikomoka ku bimera kugirango wongere kurutonde rwawe rwubucuruzi harimo:

• Ibinyampeke byuzuye : Umuceri wijimye, quinoa, oats, sayiri, bulgur, na farro.
• Imboga za krahisi : Ibijumba, ibirayi, amashu ya butterut, n'ibigori.
• Ibinyamisogwe : Ibishyimbo, ibinyomoro, amashaza, na soya, bitanga karubone na proteyine.
• Ingano Yuzuye Pasta : Hitamo ingano zose cyangwa ubundi buryo bwa makariso yuzuye aho kuba ubwoko bunoze.

Intungamubiri za Vegan

Poroteyine nintungamubiri zingenzi zifasha gusana ingirangingo, kubaka imitsi, no gukomeza sisitemu yumubiri. Ku bimera, hari amasoko menshi ashingiye ku bimera bya poroteyine:

• Tofu na Tempeh : Ibicuruzwa bya soya bikungahaye kuri poroteyine kandi bishobora gukoreshwa mu biryo bitandukanye.
• Seitan : Yakozwe muri gluten y'ingano, seitan ni inyama zuzuye proteine ​​zisimbuza inyama.
• Ibinyamisogwe : Ibishyimbo, ibinyomoro, na soya byose ni isoko ikomeye ya poroteyine.
• Imbuto n'imbuto : Imisozi, ibishyimbo, imbuto za chia, imbuto z'ikimasa, n'imbuto y'ibihaza ni isoko nziza ya poroteyine.
• Ifu ya poroteyine ishingiye ku bimera : Poroteyine y amashaza, proteine ​​ya hemp, hamwe na poroteyine yumuceri wijimye birashobora kwongerwaho cyane muburyohe cyangwa ibiryo.

Amavuta meza ya Vegan

Amavuta meza ni ingenzi kumikorere yubwonko, imiterere ya selile, nubuzima muri rusange. Amwe mumasoko meza yibikomoka kumavuta meza arimo:

• Avoka : Ikungahaye ku binure byuzuye na fibre.
• Imbuto : Imisozi, cashews, walnuts, na pisite.
• Imbuto : Imbuto, imbuto za chia, imbuto ya hembe, n'imbuto z'izuba.
• Amavuta ya Olive hamwe namavuta ya cocout : Nibyiza muguteka no kwambara.
• Amavuta y'ibinyomoro : Amavuta y'ibishyimbo, amavuta ya almonde, n'amavuta ya cashew nibyiza cyane gukwirakwizwa kuri toast cyangwa kongeramo urusenda.

Vitamine & Minerval

Mugihe indyo yuzuye yibikomoka ku bimera ishobora gutanga vitamine nyinshi nubunyu ngugu ukeneye, hariho bike ibikomoka ku bimera bigomba kwitondera cyane:

• Vitamine B12 : Biboneka mu mata y'ibimera akomeye, umusemburo w'intungamubiri, hamwe na B12.
• Icyuma : Ibinyomoro, inkeri, tofu, epinari, cinoa, n'ibinyampeke bikomeza bitanga icyuma. Huza ibiryo bikungahaye kuri vitamine C (nk'amacunga cyangwa urusenda) kugira ngo winjire.
• Kalisiyumu : Amata ya bande, tofu, icyatsi kibisi (nka kale), hamwe nibicuruzwa bikomoka ku bimera.
• Vitamine D : Imirasire y'izuba niyo soko nziza, ariko amata y'ibimera akomeye hamwe nibihumyo byerekanwa nurumuri rwa UV nabyo ni amahitamo.
• Omega-3 Amavuta acide : imbuto za Chia, flaxseeds, walnuts, hamwe ninyongera zishingiye kuri algae.

Fibre

Fibre ningirakamaro mugusya nubuzima muri rusange. Indyo y'ibikomoka ku bimera ikunda kuba nyinshi muri fibre kubera imbuto nyinshi, imboga, ibinyamisogwe, n'ibinyampeke. Wibande kuri:

• Imbuto n'imboga : Pome, amapera, imbuto, broccoli, epinari, na kale.
• Ibinyamisogwe : Ibinyomoro, ibishyimbo, n'amashaza.
• Ibinyampeke byuzuye : Umuceri wijimye, oats, quinoa, numugati wuzuye ingano.

Ibiryo byinzibacyuho

Iyo uhindutse mubuzima bwibikomoka ku bimera, birashobora gufasha gushiramo ibiryo bimwebimwe bizwi byoroshye guhindura byoroshye. Ibiryo byinzibacyuho bifasha koroshya irari no gukomeza guhumurizwa mugihe utangiza uburyo bushya, bushingiye ku bimera. Ibiryo bimwe byinzibacyuho ugomba gusuzuma:

• Isosi ya Vegan na Burger : Byuzuye kugirango usimbuze amahitamo ashingiye ku nyama.
• Foromaje idafite amata : Reba foromaje ishingiye ku bimera ikozwe mu mbuto cyangwa soya.
• Vegan Mayonnaise : Simbuza mayo gakondo na verisiyo ishingiye ku bimera.
• Igikonoshwa cya Vegan : Hariho amavuta menshi ya cream ashingiye ku bimera bikozwe muri almonde, soya, cyangwa amata ya cocout.

Ibisimburwa bya Vegan

Ibisimbuza ibikomoka ku bimera byagenewe gusimbuza ibikomoka ku nyamaswa. Dore bimwe mubisanzwe byo guhinduranya ibikomoka ku bimera:

• Amata ashingiye ku bimera : Amata, soya, oat, cyangwa amata ya cocout nk'amata y'amata.
• Foromaje ya Vegan : Yakozwe mu mbuto, soya, cyangwa tapioca kugirango bigane uburyohe hamwe na foromaje.
• Amavuta ya Vegan : Amavuta ashingiye ku bimera akozwe mu mavuta nka cocout cyangwa amavuta ya elayo.
• Aquafaba : Amazi ava mu nkoko zafunzwe, akoreshwa mu gusimbuza amagi mu guteka.

Ibyokurya bikomoka ku bimera

Ibyokurya bikomoka ku bimera birashimishije kimwe na bagenzi babo badafite ibikomoka ku bimera. Bimwe mubikoresho uzakenera muguteka ibikomoka ku bimera no kuvura harimo:

• Shokora ya Vegan : Shokora yijimye cyangwa shokora ya shokora idafite amata.
• Amata ya Kakao : Uburyo bukungahaye kuri cream mubutayu.
• Agave Syrup cyangwa Maple Sirup : Ibiryoheye bisanzwe bya keke, ibisuguti, nibisosa.
• Vegan Gelatin : Agar-agar ni igihingwa gisimbuza gelatine muri jellies na gummies.
• Imbuto ya Flaxse cyangwa Chia Imbuto : Irashobora gukoreshwa mugusimbuza amagi muguteka.

Ibikomoka ku bimera

Kugira ipantaro ihunitse neza ni urufunguzo rwo gukora amafunguro atandukanye. Ibikomoka ku bimera bimwe byingenzi birimo:

• Ibishyimbo byafunzwe n'ibinyamisogwe : Chickpeas, ibishyimbo byirabura, amashu, n'ibishyimbo by'impyiko.
• Ibinyampeke byuzuye : Quinoa, umuceri wijimye, oats, na pasta.
• Imbuto n'imbuto : Imisozi, ibinyomoro, imbuto za chia, n'imbuto z'izuba.
• Amata ya cocout Amata : Kubiteka hamwe nubutayu.
• Umusemburo wintungamubiri : Kubwo kongeramo uburyohe bwa cheese kumasahani nka pasta na popcorn.
• Ibirungo n'ibimera : Cumin, turmeric, ifu ya chili, ifu ya tungurusumu, ibase, na oregano.

Umwanzuro

Gukora urutonde rwibicuruzwa bikomoka ku bimera kubatangiye ni ukumva amatsinda yingenzi yibiribwa, guhitamo ubuzima bwiza, no kubaka indyo yuzuye. Kuva ku mbuto n'imboga mbisi kugeza kuri poroteyine zishingiye ku bimera hamwe n’amavuta meza, indyo y’ibikomoka ku bimera itanga ibiryo bitandukanye byintungamubiri. Mugushiramo buhoro buhoro gusimbuza ibikomoka ku bimera nibiryo byinzibacyuho, uzoroshya inzira kandi ushimishe. Waba ushaka guhitamo imyitwarire, guteza imbere ubuzima bwawe, cyangwa kugabanya ingaruka z’ibidukikije, urutonde rwibicuruzwa bikomoka ku bimera neza bizagufasha gutera imbere murugendo rwawe rushingiye ku bimera.