Umhlahlandlela wokugcina wokuthenga okungabizi kokudla okuthe xaxa

I-Veganism ithole ukuthandwa okubalulekile eminyakeni yamuva nje, futhi nayo, isidingo semikhiqizo engabizi kakhulu selikhule. Kodwa-ke, abantu abaningi basabona uVegan Shopry ethenga. Kulesi siqondisi, sizohlola ukuthi siyothenga kanjani okudla okudla kwase-vegan ngaphandle kokuphula ibhange.

Hlela ukudla kwakho

Ukuhlela ukudla kwakho ngaphambi kwesikhathi kungenye yezindlela eziphumelela kakhulu zokonga imali ngenkathi uyothenga. Ngokuba nohlelo lokudla lwamasonto onke, ungakugwema ukuthenga okuthengwayo nokuthenga okungadingekile. Gxila ekudleni okusebenzisa izithako ezifanayo, ezizosiza ukunciphisa imfucuza yokudla futhi kukusindise imali.

Thenga ngobuningi

Ukuthenga izimbotshana ze-vegan ezinjengenhlamba, ama-legumes, amantongomane, kanye nembewu ngobuningi kungagcina imali ebalulekile. Izitolo ezinikezela ngezigaba eziningi zikuvumela ukuthi uthenge kuphela inani elidingayo, ukunciphisa imfucuza kanye nezindleko zokupakishwa. I-Staples efana nelayisi, ama-lentil, ubhontshisi, ne-pasta azitholakali kuphela izithako ezingabizi kodwa eziguquguqukayo ukuze zigcine ku-pantry yakho.

Thenga umkhiqizo wesikhathi sonyaka

Izithelo nemifino yesizini imvamisa kushibhile kunomkhiqizi wesikhathi esithile. Sebenzisa izimakethe zabalimi bendawo noma isitolo ezitolo ezinikela ngezaphulelo zomkhiqizo wesizini. Khiqiza njenge-squash, imifino yezimpande, nemifino enamaqabunga ivame ukungabizi kakhulu lapho kuthengwa ngenkathi kudla, bese benzela ukudla okumnandi kwe-vegan.

Amukele imifino nezithelo eziqandisiwe

Imifino nezithelo eziqandisiwe nezithelo zivame ukuba nempilo nje njengezintsha futhi zivame ukushibhile. Ngokuvamile zivunwa ekuvuthweni okuphezulu kakhulu futhi zifakwe iqhwa ngokushesha, zilonda izakhamzimba zazo. Ukuthenga izinketho ezifriziwe kungaba yindlela enhle yokonga imali, ikakhulukazi lapho umkhiqizo omusha awusizini.

Sebenzisa imikhiqizo yesitolo

Izitolo eziningi zokudla ezitolo zinikeza imikhiqizo yazo enophawu oluvame ukwedlula okushibhile ukwedlula izinketho zomkhiqizo. Lezi zinto zemikhiqizo ye-Store-Brand zingafaka konke kusuka obisini olususelwa kwizitshalo ku-pasta, ubhontshisi okonakele nososo. Ungesabi ukuzama ukugcina ama-brands njengoba kungakusindisa imali eningi ngaphandle kokuyekethisa ngekhwalithi.

Pheka kusuka ekuqaleni

Ukudla okugcwele ngaphambili kwe-vegan kanye nokudla okulula kungasekuhle, kepha kaningi kuza nethegi lentengo eliphakeme. Ukupheka kusuka ekuqaleni kukuvumela ukuthi ulawule okwenzekayo ekudleni kwakho futhi ungakusindisa imali eningi ngokuhamba kwesikhathi. Izindlela zokupheka ezilula ezifana nezimvula-fries, amasobho, amasaladi, nama-curries angenziwa ngokusebenzisa izithako ezingabizi ezizohlala ekudleni okuningana.

Thola imithombo yeprotheni engabizi

Amaprotheni ayingxenye esemqoka yokudla kwe-vegan, kepha akudingeki ukuthi abizele. Kunemithombo eminingi esekelwe ekususelwa kwezitshalo enjengokubhoka, udali, ama-chickpeas, i-tofu, ithempeli ne-seitan. Lezi zithako ziguquguqukayo, zigcwalisa, futhi zinobungane, futhi zingasetshenziswa ezitsheni ezahlukahlukene.

Thenga ezitolo zesaphulelo kanye nezitolo eziningi

Bheka izitolo zesaphulelo ezinjengeWalmart, Aldi, kanye ne-Costco, njengoba zivame ukuthwala imikhiqizo ebizayo ye-vegan. Iningi lalezi zitolo libuye libe nezingxenye ezinikezelwe ngezinketho eziphilayo noma zezitshalo ngamanani aphansi aqhathaniswa nezitolo zokudla ezikhethekile zezempilo. Ungakhohlwa ukuhlola izitolo zokudla ezinohlanga, ngoba zinganikeza izithako ze-vegan ezihlukile engxenyeni yentengo.

Thenga ngamanani amakhulu

Uma kukhulunywa ngezinsimbi ze-pantry, ukuthenga inani elikhudlwana kungaba ngokwezomnotho okuningi. Izinto ezinjengefulawa, ilayisi, ubhontshisi, kanye ne-pasta zivame ukuza ngentengo ephansi ngeyunithi ngayinye lapho zithengiwe ngobuningi. Uma unesikhala sokuzigcina, ukuthenga ngamanani amakhulu kungasiza ukunciphisa izindleko zokuthenga kwakho ezitolo.

Sebenzisa amakhuphoni nezaphulelo

Njalo gcina iso lamakhuphoni, ukuthengisa, kanye nokunikezwa kokuphromotha. Imikhiqizo eminingi enobungane ye-vegan inikela ngezaphulelo noma zinokuphakanyiswa okukhethekile. Ukubhalisela izinhlelo zokwethembeka kwesitolo noma ukusebenzisa izinhlelo zokusebenza ezilandelela izaphulelo zingakusiza ukonga kuma-run akho ajwayelekile wokudla.

Nalu uhlu lwezitolo oluwusizo

1. Ubhontshisi kanye ne-legumes

Ubhontshisi kanye ne-legumes yimithombo emihle yamaprotheni, i-fiber, namavithamini abalulekile kanye namaminerali. Futhi ezinye zezinto ezingabizi kakhulu ongazithenga esitolo. Nazi ezinye izinketho ezinobungane kakhulu:

• Ama-lentils (abomvu, aluhlaza, no-brown)
• Uphizi
• Ubhontshisi omnyama
• Ubhontshisi wezinso
• Ubhontshisi wePinto
• Peas (splat peas, peas eluhlaza) Lezi zingathengwa amakheni noma omisiwe. Ubhontshisi omisiwe kuyindlela enomnotho kakhulu, ikakhulukazi uma upheka amabhethri amakhulu.

2. Okusanhlamvu kanye nezinkanyezi

Okusanhlamvu kanye nezinkanyezi kuyisisekelo sokudla okuningi kwe-vegan, ukuhlinzeka ngama-carbs abalulekile nezakhi zomzimba. Ziyamangalisa ngendlela emangalisayo futhi zingabizi kakhulu lapho zithengwa ngobuningi:

• Irayisi (nsundu, emhlophe, yasendle)
• Ama-Oats (amahle okudla kwasekuseni noma ukubhaka)
• I-Quinoa (yokuqukethwe kwamaprotheni aphezulu)
• I-pasta (ukolweni onke, i-gluten-free)
• Amazambane (amazambane amnandi kanye nokujwayelekile)
• I-Cornmeal (sebenzisa i-cornbread noma njenge-marning) lezi ziqhingi zingakha isisekelo sezitsha ezilula futhi zivame ukungabizi.

3. Lisakazeka

Ukusakazeka kuhle ngokungeza ukunambitheka nezinhlobonhlobo ekudleni kwakho. Funa izinketho ezinikeza amafutha anempilo namaprotheni ngaphandle kwamathegi entengo aphezulu:

• Ibhitela lamantongomane
• Ibhotela le-almond (noma ezinye izinkinobho ze-nut)
• UHummus (Thenga ngobuningi noma wenze ekhaya)
• I-Tahini (ephelele yokugqoka noma i-drizzled kumasaladi) Lokhu kusakazeka kungaphinda kabili njengokudla okulula noma kusetshenziswe njengokugcwaliswa kwe-sandwich.

4. Izithelo nama-Veggies

Izithelo ezintsha nemifino kubalulekile ekudleni okunempilo. Ukugcina izindleko ziphansi, thenga umkhiqizo wesizini, shop ezimakethe zomlimi, noma ukufriza izithelo nemifino lapho zithengiswa. Ezinye izinketho eziningi ezinobungane kakhulu ezibandakanya:

• Izaqathe
• I-broccoli
• Isipinashi ne-kale
• Ubhanana
• Ama-apula
• Amajikijolo aqandisiwe izithelo nemifino kuvame ukubiza kakhulu futhi kungagcinwa isikhathi eside, kubenze inketho engabizi kakhulu.

5. Inyama / I-Dairy Plallments

Ngenkathi inyama esekelwe ekutshalweni nezindlela zobisi kwesinye isikhathi ingabiza ngezinye izikhathi, kunezinketho ezingabizi ezitholakalayo:

• UTofu noTempeh (imithombo emikhulu yamaprotheni asuselwa kwizitshalo)
• Ubisi olususelwa kwizitshalo (i-soy, i-almond, oat, noma ubisi lwerayisi)
• U-Vegan Cheese (funa ukuthengisa noma ukwenza okwakho)
• I-Seitan (eyenziwe nge-gluten kakolweni, i-eshibhile yenyama ehlukile) Le mikhiqizo ingasetshenziswa ezindaweni ezahlukahlukene zokupheka futhi iyinyama enhle kakhulu nezithambisi zobisi.

6. Ukudla kwasekuseni

Qala usuku lwakho ngesidlo sasekuseni esinempilo, se-vegan esingeke siphule ibhange:

• I-Oatmeal (engeza izithelo, amantongomane nembewu)
• Izithako ze-Smoothie (ubhanana, isipinashi, amajikijolo afriziwe)
• Imbewu ye-CHIA (yokwenza ama-puddings)
• Isinkwa esisanhlamvu sonke (se-toast ngebhotela lamantongomane noma i-avocado) Lezi zinketho azitholakali kuphela kepha futhi zikwazi ukuthandeka ekunambithekeni kwakho.

7. Isidlo sasemini nesidlo sakusihlwa

Ukuze kwasemini nasekudleni kwakusihlwa, gxila ekudleni okulula nokugcwalisa. Ezinye izindlela zokupheka ezinobungane kwesabelomali zifaka:

• Stir-fries ngerayisi noma ama-noodle kanye nama-veggies amaningi
• I-Chili noma i-Steps esekelwe ngobhontshisi
• Ama-Buddha Bowls anezinhlamvu, ama-veggies, ama-legumes, kanye nokugqoka kwe-tahini
• I-Veggie curry ngerayisi noma i-quinoa nge ubhontshisi, irayisi, nemifino yesizini, ungakha izinhlobo ezahlukahlukene zokudla ezigcwalisa, ezinempilo, futhi ezingabizi.

8. Ukudla okulula

Ukuba nokudla okulula kubalulekile ukuvikela indlala phakathi kokudla. Khetha ukudla okungabizi kakhulu kokunelisa nokwanelisa:

• Popcorn (thenga izikhwebu ngobuningi ngenani elihle kakhulu)
• I-Chick Phickpeas noma i-Edamame
• Izithelo (ubhanana, ama-apula, amawolintshi)
• Qondanisa umkhondo (yenza owakho ngamantongomane, imbewu, nezithelo ezomisiwe)
• Ama-veggies nge-hummus noma ibhotela lamantongomane Lawa ma-snacks ayaphatheka, kulula ukulungiselela, futhi angaba ukwengeza okuhle ohlwini lwakho lokudla.

Amathiphu wokonga isikhathi nemali

Nawa amathiphu ambalwa asebenzayo wokwenza ukuthenga kwakho okune-vegan okuthe xaxa kwesabelomali esiningi kakhulu:

• Hlela ukudla kwakho : Dala uhlelo lokudla lweviki ukuze wazi kahle ukuthi yini okufanele uyithenge. Lokhu kuvimbela ukuthengwa okuthe xaxa nokungcola kokudla.
• Thenga ngobuningi : Ukuthenga okusanhlamvu, ubhontshisi, amantongomane nembewu ngobuningi. Ngokuvamile kushibhile futhi unempilo ende eshalofini.
• Sebenzisa amakhuphoni nokuthengisa : Bheka izaphulelo, ukuthengisa, noma usebenzise amakhadi wokuthembeka wesitolo. Izitolo eziningi zinikeza amakhuphoni athile we-vegan noma ukukhushulwa.
• Pheka ama-batches : Lungiselela izingxenye ezinkulu zokudla bese uzikhandla ukuze zisetshenziswe kamuva. Lokhu kuzokonga isikhathi nemali ngokuhamba kwesikhathi.
• Namathela kokudla okuphelele : Imikhiqizo esetshenzisiwe ye-vegan ingabiza. Ukudla okuphelele okufana nobhontshisi, okusanhlamvu, nama-veggies kungabizi kakhulu futhi kuvame ukwenziwa okunempilo.
• Khulisa okwakho : Uma unesikhala, cabanga ukukhulisa amakhambi akho, ulethisi, utamatisi, noma amanye ama-veggies. Le yindlela ebiza kakhulu yokuthola umkhiqizo omusha.