Ukwamukela ukudla kwe-vegan njengoba umsubathi akuyona nje inkambiso - ukukhetha kwendlela yokuphila enikeza izinzuzo eziningi zomzimba wakho nokusebenza kwakho. Noma ngabe uqeqesha umjaho wokukhuthazela, wakha amandla ejimini, noma umane ubheke ukuthuthukisa impilo yakho yonke, ukudla okulinganiselwe kahle i-vegan kunganikeza konke okudingayo ukukhulula ukusebenzisa kwakho, ukuthuthukisa ukululama kwemisipha, futhi uthuthukise ukusebenza kwakho kwemisipha, futhi uthuthukise ukusebenza kwakho komdlalo.
Abasubathi abaningi ekuqaleni bangase bakhathazeke ukuthi ukudla okususelwa kwisitshalo kungahle kungabi nabezakhi ezidingekayo ukusekela izindlela zabo zokuqeqeshwa ezinzima, kepha iqiniso ukuthi ukudla kwe-vegan kugcwele zonke izinto ezibalulekile umzimba wakho odinga ukuchuma. Ngendlela efanele, ukudla kwe-vegan kunganikeza ibhalansi efanelekile yama-carbohydrate, amaprotheni, amafutha anempilo, amavithamini kanye namaminerali - ngaphandle kokuncika emikhiqizweni esekwe ezilwaneni.
Enye yezinzuzo ezisemqoka zokudla ukudla kwe-vegan ukuthi ngokwemvelo zicebe ngokwemvelo kuma-antioxidants, amavithamini kanye namaminerali. Lezi zakhi zomzimba zisiza ukunciphisa ukuvuvukala, ukusekela ukusebenza komzimba, futhi kuthuthukise izikhathi zokutakula ngemuva kokuzivocavoca okukhulu. Ukudla okususelwa kwizitshalo kugcizelela nokudla okuphelele, okuvame ukuba yizempiyutha futhi kungeniswe kalula ngumzimba uma kuqhathaniswa nokukhethwa kwezilwane.
Njengomsubathi, ukugxila kufanele kube ekudleni konke, ukudla okususelwa ekutshalweni okunikezela ngamandla onamandla, ukweseka ukukhula kwemisipha, nokusiza ekuvinjelweni kokulimala. Isibonelo, amaprotheni, aqakathekile ukulungisa izicubu zemisipha, futhi ngenkathi abantu abaningi behlobanisa amaprotheni ngenyama, kunemithombo esekelwe kwizitshalo epakisha ipunch. Ama-carbohydrate angumthombo oyinhloko wamandla wokukhuthazela, kanti amafutha anempilo asiza ukuhamba ngokuhlanganyela nokululama.
Kulesi siqondisi, sizohamba ngohlu oluphelele lwe-Vegan Grocery lwenzelwe ngqo abasubathi. Lolu hlu luzokunikeza ngokudla okungabizi, okunomsoco, nokukhulisa okuthuthukisa amandla azokhulisa umzimba wakho ngokusebenza kwakho okunamandla kakhulu, futhi uqinisekise ukuthi uthola izakhamzimba okudingeka uzenzeyo esiqongweni sakho. Kusuka kumaprotheni-rich agume kuya emavithani anamandla namavithamini asemqoka, lo mhlahlandlela uzokusiza ukuthi uhlale uqinile, uphilile, futhi unikezwe amandla kulo lonke uhambo lwakho lwezemidlalo. Masingene futhi sakhe uhlu lwakho lokugcina lokudla lwe-vegan lokugcina ukuze usebenze ukusebenza kwakho!
1. Ukudla okucebile kwamaprotheni
Amaprotheni acugela ukululama kwemisipha nokukhula. Njengomsubathi, qiniseka ukuthi uthola amaprotheni anele kule mithombo esekwe ezitshalweni:
- Ama-lentils (acebile ku-protein kanye ne-fiber)
- I-Chickpeas (KAKHULU KWE-HUMMUS noma amasaladi)
- UTofu noTempeh (esikhundleni senyama enhle kakhulu )
- I-Edamame (igcwele amaprotheni ne-fiber)
- I-Seitan (i-High-Protein Sheat Gluten Option)
- Peas (kuhle kuma-protein shokes noma isobho)
- Amantongomane nembewu (ama-alimondi, imbewu ye-chia, imbewu ye-hemp, imbewu yethanga)
2. Ama-carbohydrate amandla
Ama-carbohydrate angumthombo oyinhloko wamafutha wabasubathi. Khetha okusanhlamvu okugcwele nemifino enesitashi enikeza amandla ahlala isikhathi eside:
- I-Quinoa (iprotheni ephelele ne-carb eyinkimbinkimbi)
- Irayisi elinsundu nelayisi lasendle
- Ama-oats (elungele ibhulakufesi noma ama-smoothies)
- Amazambane amnandi (agcwele amavithamini kanye ne-fiber)
- Isinkwa esisanhlamvu sonke noma i-pasta
- Ubhanana (Great for a Quick Egce Feast)
- Amajikijolo (agcwele ama-antioxidants namavithamini)
3. Amafutha anempilo
Amafutha anempilo abalulekile ekukhiqizeni ama-hormone, ukusebenza kobuchopho, kanye nempilo yonke. Faka lokhu ekudleni kwakho:
- Ama-Avocados (acebile ngamafutha anempilo yenhliziyo)
- Amantongomane nezinkinobho ze-nati (alimondi, ibhotela lamantongomane, ibhotela le-alimond)
- Imbewu ye-CHIA , FLAXSEEDS , kanye nembewu ye-hemp
- Amafutha omnqumo noma uwoyela kakhukhunathi (wokupheka noma ukugqoka)
4. Ama-hydration nama-electrolyte
I-hydration efanele nokugcina ibhalansi ye-electrolyte ibalulekile ekusebenzeni okuphezulu. Lokhu kudla kusiza ukubuyisa ama-electrolyte abalulekile:
- Amanzi kakhukhunathi (isiphuzo se-electrolyte yemvelo ecebile)
- Ama-greens amaqabunga (isipinashi, uKale) we-magnesium
- Amazambane namazambane amnandi we-potassium
- Amawolintshi kanye nolamula we-Vitamin C ne-hydration
5. Amavithamini namaminerali
Abasubathi badinga amavithamini namaminerali ahlukahlukene ukusekela impilo ephelele, amazinga endla, nomsebenzi wemisipha:
- Ama-greens amaqabunga (aphezulu ku-iron, calcium, kanye ne-magnesium)
- Izimbali zezitshalo ezivikelwe (i-almond, soy, noma ubisi lwe-oat nge-calcium ne-vithamini d)
- Imvubelo yokudla okunempilo (ecebile ku-B12, kufanele i-vegans)
- I-Broccoli namaBrussels ahluma (egcwele i-Vitamin K ne-calcium)
- Amajikijolo (ama-antioxidants ukusiza ekubuyiselweni)
6. Ukudla Ukutakula
Ngemuva kokuzivocavoca okunzima, kubalulekile ukugxila ekugcwaliseni imisipha yakho nokuthuthukisa ukululama. Lokhu kudla kusiza ukusheshisa inqubo:
- I-Hemp Protein Powder noma i-Pea Protein Powder
- I-Chia Pudding (enhle ye-Omega-3s ne-fiber)
- Ama-beet (amahle kakhulu ngokunciphisa ukudabuka kwemisipha)
- I-Turmeric ne- ginger (anti-invaladories yemvelo)
- I-Coconut Yogurt (i-probiotic yobisi mahhala yempilo ye-gut)
7. Ukudla okulula kwamandla
Ngamandla asheshayo kanye nophethiloli ngesikhathi sokuzivocavoca, bhekana nalezi zinto zokudla okunempilo:
- Ukuxubanisa umkhondo (amantongomane, imbewu kanye nezithelo ezomisiwe)
- Ama-Energy Bar (Bheka Ukudla konke, Izinketho Ezisekelwe Kwesitshalo)
- Amakhekhe erayisi anebhotela le-nati
- I-Veggie izinti nge-hummus
- Amabhola e-Homemade amaprotheni (ahlanganise ama-oats, ibhotela lamantongomane kanye neProtein powder)
8. Izithasiselo
Ngenkathi ukudla okuzungeza kahle i-vegan kungahlangabezana nezidingo zakho zokudla okunempilo, abanye abasubathi bangadinga ukungezelelwa okwengeziwe:
- Vitamin B12 (kubalulekile ekukhiqizeni kwamandla nempilo yezinzwa)
- Ama-Omega-3 Fatty Acids (avela ku-Algae Amafutha noma Flaxseeds)
- I-iron (kusuka ku-lentils, i-tofu, noma isengezo uma kudingeka)
- Vitamin D (ikakhulukazi ebusika noma uma kungavezwa ukukhanya kwelanga ngokwanele)
