** Cha Meat kusukela ngo-1968: ukwamukela indlela yokuphila esekwe kwisitshalo nge-jill nussinow, Rd **
Ukudla kungaphezu kwamafutha - yindlela yokuphila, ukuboniswa kwamanani, futhi, kwabaningi, indlela eya e-BETTERTH nePlanethi enempilo. Emhlabeni wamaphayona asuselwa ezitshalweni, bambalwa abanendaba njengehlukile futhi bakhuthaza njengoJill Nussinow, eyaziwa nangokuthi "The Veggie Queen." Ummeli obhalisiwe we-dieditian futhi obhaliwe wokupheka okusekelwe kwizitshalo, uJill ubelokhu esiza abantu ukuba bazulazule ezweni elinempilo yemifino amashumishumi eminyaka.
Engxoxweni yakhe eqondile, uJilll uhlanganyela uhambo lwakhe ekutholeni imifino eneminyaka engu-13 ekwenza ukuqedwa okugcwele kwempilo ye-vegan. Ukuzinikezela kwakhe ekufundiseni abanye ngesitshalo -Bonated Nutrition, noma imicabango ekhulisa izingane njengama-vegans, uJill ubheka konke ngokuhlakanipha okusebenzayo kanye nombono obonakalayo. Ufuna ukwazi ukudla okunamafutha amancane, indima yamantongomane nembewu, noma uzulazule izisusa zokuziphatha nezemvelo njenge-vegan? I-Jill Offending I-Insights isekele zombili ngesipiliyoni sakhe somuntu siqu kanye nobuchwepheshe obuchwepheshe.
Sijoyine njengoba singena sijula ekuhlakanipheni kukaJill Nussinow, sihlola ukuthi kusho ukuthini ukuchuma ekudleni okususelwa ku-Plant, kuphakamise izingane ze-vegan ezweni elingelona vegan, futhi uhlakulele imikhuba enempilo - ngokwethu kanye neplanethi . Ukuthi ungumuntu omude we-vegan, i-vegan yesikhathi eside, noma umuntu nje ofuna izeluleko zendlela yokuphila enempilo, kukhona okuthile endabeni kaJill kuwo wonke umuntu. Ulungele ukuthatha ukuluma? Ake sikubambe.
Ukuvela kohambo olususelwa ezitshalweni olusuka emifino e-vegan
Ukuguqulwa okuvela ku-Vegetary Indlela yokuphila ye-vegan ayihlali kuluhambo oluqondile, kodwa kunalokho ukuvela kwemvelo okwabunjwe ngokomuntu siqu, ukuqonda okujulile, kanye nezinto ezintsha. Ku-Jill Nussinow, Rd, le Transition ekuqaleni yayingahlosile, iphambaniswa yinyama yenyama esencane. Ngokuhamba kwesikhathi, izizathu zakhe zikhule, zihlanganisa ukukhathazeka ngokuziphatha nje kwezilwane kodwa futhi nemvelo nempilo yakhe. Namuhla, Health ihlala ihlala ibucayi yayo ebaluleke kakhulu i-Drival amandla - ngoba, njengoba echaza, ukuba yi-Healthy iyisisekelo OR konke okunye kufisa ukwenza.
Ukwemukela Ukudla okususelwa kwisitshalo i-vegan also kufaka phakathi ukuzama okusebenzayo okuhle kakhulu emzimbeni wakho. UJill wabelana nalapho anamathela ekudleni okunamafutha aphansi kakhulu, u-she akanamahloni ezikhethweni ezinezakhi zomzimba ezinjengamantongomane, imbewu, iminqumo kanye ne-avocados **. Ifilosofi yakhe imayelana nokuthola ibhalansi and Ukuba nengqondo Kulabo abakhulisa izingane i-vegan, jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill jill tinkhe tinthako temitsandvo zemvelo zinye zivame ukuthola izilwane. Eqinisweni, uphawula, izimiso zokufundisa ze-vegan ezinganeni zingenziwa lula ukugxila ekuphakameni kokupheka okubandakanya, kuqinisekiswe zombili izidingo zazo zokudla okunempilo kanye nokunambitheka kokuziphatha kuyasekelwa.
| Isici | Indlela kaJill |
|---|---|
| Ukugxila Kwezokudla | Amafutha amancane, asuselwa kumafutha anempilo (amantongomane, imbewu, iminqumo). |
| Izinto ezibaluleke kakhulu eziza kuqala | Ezempilo, imvelo, izimiso. |
| Ukukhulisa izingane ze-vegan | Ukugqugquzela uzwela, yenza lula ukudla kwe-prapliserity, sekela ama-choices wezingane. |
Impilo ebeka phambili
Ukwamukela i-Lifestyle enamafutha amancane kungaba ukuguqulwa okuguqukayo kubhekiswe ku-Health kanye ne-Iplanethi eqhubekayo. UJill Nussinow, Rd, onothando owaziwa ngokuthi "i-veggie Queen," usule uhambo lwe-守Ku-Jill, ukukhetha ukubeka phambili ukudla okunamafutha amancane we-vegan kungaphezu kokuzikhethela komuntu. I-It i-Ccommistic mitmittimen Ukuqaphela impilo kanye nezemvelo. Uyachaza ukuthi ukunciphisa amafutha angeziwe aqondanisa nalokho okuzwayo kulungile ngomzimba wakhe, asho, "amanoni ... akuvumelekile ngempela ngomzimba wami, ngakho-ke angidli kakhulu." Lesi simiso asibumbanga imikhuba yakhe yokudla kuphela kodwa futhi futhi indlela yakhe yokufundisa abanye. ngokunciphisa uwoyela njenge-evoo (Amafutha angezekile ama-olive) kanye namantongomane, amantongomane, iminqumo kanye ne-avocados ** , UJill ukhombisa ukuthi ukulinganisela kungatholakala kanjani ngaphandle kokuyekethisa ukunambitheka noma ukondleka.
Ukwenza i-envorortionalt i-eating eating elula futhi isebenze, ama-jill avelele ukudla okuvumelanisa thi ifilosofi yakhe enamafutha aphansi ngenkathi ihlinzeka ngokudla okunempilo:
- ** Amantongomane nembewu ** - Okuguquguqukayo, okunomsoco okucebile, nokwanelisa uma kudliwa ngendaba.
- ** Iminqumo ** - Umthombo wemvelo wamafutha ngaphandle kokungezwa okucutshunguliwe.
- ** Avocados ** - Kugcwele nge-fiber namafutha anempilo yokudla okulinganiselwe.
- ** WHOLO WHOWN PRINCR ** - Isisekelo sazo zonke izinkundla, ezisekela zombili impilo nokusimama.
Ibhalansi, ifana ne-philosophy kaJill, iyisihluthulelo sendlela yokuphila ephansi ephansi - ngaphansi kwemithetho eqinile nokuningi ngokuhlonipha umzimba wakho kanye neplanethi.
| Ukudla | Okuqukethwe kwamafutha (G / 100G) | Izinzuzo eziphawuleka |
|---|---|---|
| Ukwatapheya | 15g | Phezulu ku-fiber & inhliziyo-amafutha anempilo |
| Ama-almonds aqhekekile | 50Gmisa | Ucebile ku-Vitamin E namaminerali |
| Iminqumo emnyama (ekheniwe) | Uhlamvulelweyo | Umthombo wemvelo wamafutha e-monounsaturated |
| Imbewu ye-Chia | I-31 | Phezulu e-Omega-3 nama-antioxidants |
Ukulinganisa amafutha ngamantongomane, imbewu ne-avocado ngaphandle kokuphuza ngokweqile
Lapho ngihlose ukugcina ukudla okulinganiselayo ngamafutha anempilo, ukufakwa kokudla okuphelele okufana namantongomane, imbewu kanye ne-avocados kulungile. Lokhu kuthengiswa okunothile okunothile kunikeza amafutha abalulekile, amavithamini kanye namaminerali ngaphandle kwesidingo samafutha acutshungulwayo noma izengezo. Kodwa-ke, ukhiye we-Moderation Is ukugwema ukweqiwa ngokweqile kanye nomthwalo wekhalori ngokweqile, ikakhulukazi kulabo abalandela indlela yokuphila enamafutha amancane noma enesisindo.
- Amantongomane: ama-Almonds, ama-walnuts, kanye nama-pistachios yizinqumo ezinhle kakhulu ngenxa yamafutha awo enempilo yenhliziyo kanye nokuqukethwe kwe-prote. Namathela ku-A elincane elimbalwa (cishe i-1 oz) ngokukhonza ngakunye.
- Imbewu: I-Flaxseeds, imbewu ye-hemp, nembewu ye-CHIA ingamandla ahlukahlukene we-Omega-3s. Fafaza kubo nge-oatmeal, amasaladi, noma ama-smoothies wokuthungwa okungeziwe nokudla okunempilo.
- Ama-Avocados: Ilungele ama-dick dips, ancike kumasaladi, noma asakaze ku-toast-okusanhlamvu konke. Khawulela uhhafu we-avocado ngakunye Uma ugcina ukubonwa kwe-fat kuphansi.
| Ukudla | Kunconywe ukusebenza | Izakhi zomzimba |
|---|---|---|
| Ama-alimondi | I-1 oz (approx. Amantongomane angama-23) | Vitamin E |
| Imbewu ye-Chia | 1 tbsp | Omega-3s |
| Ukwatapheya | ½ avocado ephakathi nendawo | Amafutha e-Monounsaturated |
Ngokugxila emithonjeni ephelele elawulwa yingxenye efana nalezi, uzokujabulela izinzuzo zabo ngaphandle kokuyekethisa izinhloso zakho OR yokudla okuthandayo. Ukubeka phambili lezi zinketho zalezi zinketho ze -
Ukukhulisa izingane ze-vegan: ukukhuthaza uzwela nemikhuba yokudla okunengqondo
Ukukhulisa izingane ze-vegan yithuba lokukhulisa ukuxhumana kwazo okungokwemvelo ezilwaneni, imvelo kanye nokusetshenziswa kwengqondo. Izingane eziningi zinothando olungokwemvelo lwezilwane, zivame ukwakha izibopho ezinezilwane ezifuywayo noma izilwane ezifuywayo noma zibona zibazungezile. Kwethulwa indlela yokuphila ye-vegan ivumela izingane ukuthi zivumelanise ububele bazo ngemikhuba yabo yokudla. ** Ukufundisa izingane ukuthi kungani singadli izilwane ** Izingane zinelukuluku lokufuna ukwazi ngokwemvelo, futhi zibandakanya i-Them emisebenzini Kungukuthi ugqugquzele indlela ecabangayo To ekudleni, konke ngenkathi kuqinisekisa ukuthi bayakuqonda ukubaluleka kwezempilo ukuzinza.
Ngokombono ongokoqobo, izingane ze-vegan zishesha ukuthuthukisa ukuqwashisa ngalokho ekudleni kwazo. Isibonelo, ukufunda ukuyobuza, "* Ngabe leli Contain noma lobisi? *" Lingakhuthaza ukumelana nokucabanga okubucayi. Ngezansi umhlahlandlela we-Simple ekudleni okungasiza ukufeza izidingo zokudla okunempilo ngenkathi unikeza izinhlobonhlobo kanye nobuciko ngezikhathi zokudla:
| Iqembu lokudla | Ukukhetha Okondlayo |
|---|---|
| Amaprotheni | Ama-legumes, i-tofu, ama-lentils, amantongomane nembewu |
| Amafutha anempilo | Ukwatapheya, nut butter, Flaxseeds, neminqumo |
| I-calcium | Izimbali zezitshalo ezivikelwe, iTahini, kanye nemifino enamaqabunga |
Ukukhuthaza izingane ukuthi zihlole lezi zinketho zingaba -kelp ukwakha ukuzimela kwazo futhi kuhlakulele ubuhlobo obuhle ne-food. ** Imikhuba emincane yokuqala i-Young **, kanye nokukhuliswa okunozwela, okusekwe esithweni kwezitshalo kungabeka isisekelo sempilo yempilo yonke nokuqwashisa.
Ukufundisa Ukudla Okusekelwe Ku-Plant: Ukuhlangabezana Nezidingo Ezihlukahlukene Zokudla Okulula
Ukudla okususelwa ekufundiseni Ukudla kunikeza indlela elula kodwa enamandla yokubhekana nezidingo ezahlukahlukene zokudla, Ukukwenza kube ukukhetha okubandakanya konke kubantu abavela kuzo zonke izigaba zokuphila. UJill Nussinow, owaziwa ngokuthi "i-Veggie Queen," uqokomisa ukukhuluphala kokudla kwe-vegan kokudla njengoba ngokwemvelo ehlanganisa ukukhathazeka okujwayelekile okufana nobisi noma ukungabekezeleli kweqanda. Ukudla okususelwa ekudleni okususelwa ekutshalweni kwenza lula ukuhlelwa kokudla
- Ayikho imikhiqizo ye-Animal: Ilungele i-those ngokukhathazeka ngokuziphatha noma ukuzwelana kwezemvelo.
- Izinketho ezahlukahlukene zazo zonke izilwanga: kusuka kuminqumo kanye nama-avocados to amantongomane nama-SEeds, izinhlobonhlobo I-Expansive futhi zingezethu.
- Ukusebenziseka lula kwezempilo: Provides ephansi enamafutha nemikhuba yokudla ephansi enempilo evumelana nempilo yesikhathi eside.
Lapho ufundisa le ndlela ezinganeni, uJill ukhuluma ngokuthambekela kwawo kwemvelo ukuxhuma nezilwane futhi aqonde izinketho zokudla ngokungaqondile. Ikhono elibazuzisayo kukho konke impilo. Ngezansi ku-a a snapshot esheshayo yezinketho zokudla ezisuselwa ekusetshenzisweni kwezitshalo:
| Isigaba | Izibonelo |
|---|---|
| Amaprotheni | Ama-lentils, ama-chickpeas, tofu |
| Amafutha anempilo | Ukwatapheya, amantongomane, imbewu |
| Imifino | Kale, isipinashi, amazambane amnandi |
Ngokufigqiwe
As Sisonga lokhu kuhlola uhambo lukaJill Nusssinow olusezingeni lokususelwa kwizitshalo, sishiyelwa isithombe esiphoqayo sempilo egxile ekukhetheni okunomqondo - impilo yomuntu siqu, yemvelo, futhi ukuhlukunyezwa kwezilwane. Njengoba bebelokhu bengadla inyama kusukela ngasese ndam yakudala futhi ngokusemthethweni i-vegan since 2002, uJill's Story usikhumbuza uShithi, kodwa imiphumela yayo evame ukuqala ngezindikimba ezibanzi, kusukela ekusimeni okuzofundisa izizukulwane ezizayo.
Indlela yakhe yokudla yakhe yokudla - ukugcizelela ukudla okunamafutha amancane, kepha yamukela amafutha anempilo njengamantongomane, imbewu kanye nama-avocados - okubonisa ukuguquguquka ngaphakathi kokudla okususelwa ekunciphiseni kwezitshalo. Ngaleso sikhathi, imininingwane yakhe yokukhulisa izingane ezinamandla ezitshalo zibonisa inkolelo yakhe ekubalulekeni kwamanani avumelanayo ngokukhetha ukudla, i-expred ngokunakekela nokuqonda.
Ezenzweni nasezenzweni ze-jill, sithola ugqozi lokuphinda lucabange hhayi nje kuphela esikudlayo, kodwa kungani sikudla. Noma ngabe ucubungula i-Shing Shift ekudleni okusekelwe ekufundeni kwezitshalo noma e-Diving Headfirst ku-Vegan Living, e-Her Modes Pro kufakazela ukuthi kungenzeka ukuthi ukuvelela ekudleni okuhle njengoba kungokomzimba wakho .
Ngakho-ke, yisiphi isinyathelo ozothatha namuhla ukuze sikuqalise kabusha ipuleti lakho? Ngemuva kwakho konke, uhambo lokuya ekutholeni nasekuqinisekiseni luqala ngokukhethwa okukodwa - okukodwa okuqondayo nje ukwakheka ikusasa ngezindlela ongakaze uzicabange.
