Batho ba na le ho nahana hore ho ba vegan ho bolela bophelo bohle ba ho lokisa lijo tse thata le tse thata. Empa ha e le hantle ha ea lokela ho ba thata. Ha ba khetha seo ba tla se ja letsatsi le leng le le leng, Tracy ea lilemo li 50 le ’mè oa hae ba latela melao-motheo e seng mekae e bonolo ea phepo e nepahetseng.
Hopola motheo o phetseng hantle
Letsatsi le letsatsi, Tracy le ’mè oa hae ba ja mefuta e ka sehloohong ea lijo tse entsoeng ka limela: litholoana, meroho, lijo-thollo, linaoa, linate le lipeō. Ho etsa lijana ho tsoa lihlahisoa tsena ho u fa menyetla e sa lekanyetsoang ea ho thabela lijana tse phetseng hantle le tse monate tse fihlelang litlhoko tsohle tsa phepo.
Tsela eo e shebahalang ka eona ke ena:
Senoelo se le seng se ka ’na sa bolela tholoana e le ’ngoe e feletseng, e kang panana, lamunu, apole, morara, kapa pere. Hape, kopi e le 'ngoe ke kopi ea cherries, blueberries, morara, fragole, kapa kopi ea litholoana tse pshatlehileng. Basali ba ja litholoana tse omisitsoeng ka bongata ba senoelo sa ½ ka letsatsi.
Komiki e le 'ngoe ke lipalesa tse leshome tsa broccoli, lihoete tse 2 tse mahareng, litapole tse kholo tse kholo, li-beet tse khaotsoeng, zucchini, likomkomere. Likopi tse 2 tsa meroho e makhasi a lefifi li lekana le kopi e le 'ngoe ea meroho.
Ho bonolo ho ja kopi e le 'ngoe le halofo ea oatmeal, raese e ntšo, quinoa, nyalothe kapa pasta e feletseng ea lijo-thollo letsatsi le leng le le leng. Selae se le seng sa bohobe ba lijo-thollo kapa tortilla e le 'ngoe ea lijo-thollo e lekana le kopi ea ½ ea lijo-thollo. Kahoo haeba u ja sandwich e nang le lilae tse peli tsa bohobe, u koahela 2/3 ea lijo tse khothalletsoang tsa letsatsi le letsatsi tsa lijo-thollo tse felletseng.
Senoelo se le seng le halofo sa linaoa - sena e ka ba sekotlolo sa sopho e entsoeng ka lentile, linaoa tse khubelu kapa lierekisi tse arohaneng. Lialmonde, walnuts, kapa li-cashews li ka lahleloa ho smoothie ea hau ea hoseng.
Boloka tekano
Ho bohlokoa ho etsa lijo tse leka-lekaneng hantle. Ebang ke lijo tsa hoseng tse monate, salate ea lijo tsa motšeare, kapa li-fry-fry, etsa bonnete ba hore u ja liprotheine (tse tsoang ho linaoa kapa linate), mafura a phetseng hantle (ho tsoa ho linate), le lik'habohaedreite tse rarahaneng (ho tloha ho lijo-thollo, meroho le litholoana).
E shebahala joang ts'ebetsong? Sejana se tloaelehileng se lokela ho tlatsoa ka litholoana le meroho, ¼ ka linaoa, 'me e setseng ¼ ka lijo-thollo. Hopola hore esita le meroho e mecha, lijo-thollo, le li-legumes li ka kenyelletsoa ho burrito kapa sopho.
Bophelo bo botle lipalesang
Lijana li lokela ho bonahatsa mebala ea mookoli ea litholoana, meroho, lijo-thollo, linaoa le linate. Mebala le li-pigments lijong tsa limela li tsoa ho phytochemicals. Lik'hemik'hale tsena tsa phytochemicals ke lik'hemik'hale tse sireletsang tse fanang ka melemo e mengata ea bophelo bo botle ka ho thusa ho thibela le ho fetola maloetse a maholo a sa foleng, ho akarelletsa le lefu la pelo, kankere, stroke le lefu la tsoekere, ho matlafatsa sesole sa 'mele le ho thusa tšilo ea lijo. Ka hona, bophelo bo botle ka mebala - 'mala o lefifi le o khanyang, ho na le melemo e mengata ea bophelo bo botle.
E sebetsa joang? Mohlomong u se u ntse u ja bonyane lijo tse ’maloa tse mebala-bala letsatsi le leng le le leng. Pelepele e mosehla, tamati e khubelu, lihoete tsa lamunu. Qala ho bapala papali eo ka ho kenyelletsa bonyane lijo tse mebala-bala tse 2-3 lijong tsohle.
Botala bo eketsehileng
Tracy le 'm'ae ba ja meroho e lefifi makhetlo a 2-3 ka letsatsi kaha ba netefatsa hore limatlafatsi tsohle lia monya. Ho ea ka basali, meroho ke e 'ngoe ea linotlolo tsa bophelo bo botle le bophelo bo bolelele.
Leka ho ja likopi tse 4 tsa meroho ka letsatsi. Ha e thata joalo ka ha e bonahala.
Kenya likopi tse 1-2 tsa spinach e ncha kapa e leqhoa ho smoothie ea hau ea hoseng.
Etsa salate ka likopi tse 2 tsa khale, arugula, kapa motsoako ofe kapa ofe oa meroho e makhasi.
eketsa chard e tšesaane e le sejana se lehlakoreng ho meroho e meng.
Tekanyo ke tsohle
’Mè le morali ba arola lijo tsa letsatsi le letsatsi ka lijo tse nyenyane tse ’nè kapa tse tharo, eseng tse tharo tse khōlō. Ba fumane hore e ba thusitse ho boloka matla a bona a le holimo. Lijo tsa bona li shebahala tjena:
cocktail e tala
oatmeal e nang le linate le litholoana
sopho le salate
hummus e nang le avocado le li-croutons tsa lijo-thollo
moqolo oa meroho kapa pizza ea vegan