Tlhokahalo ea ho nona ha se lebaka la ho ja li-vegan buns, likuku, lipompong, lijo tse fapaneng tseo ho thoeng li phetse hantle. Lijo tsena kaofela li na le tsoekere e ngata, kapa letsoai, kapa mafura, tse tla ama bophelo bo botle ba 'mele oa hau hampe. Ho ba vegan ka bohona ho kenyelletsa ho phela bophelo bo botle, 'me lintho tse ngata tse kotsi ha li lumellane hantle le moralo oa bophelo bo botle. Har'a lintho tse ling, sena se tla lebisa mathateng a letlalo, moriri, meno le lipekere. Kahoo, haeba tsela ea bonyollo e koetsoe, u ka nona joang ka tsela e itekanetseng ntle le ho intša kotsi?
O seke oa tlola lijo
Hangata batho ba boima ba 'mele ba atisa ho tlōla lijo tsa hoseng, tsa motšehare kapa tsa mantsiboea, re se re sa re letho ka lijo tse bobebe. Empa haeba u batla ho nona, u tlameha ho potlakisa metabolism ea hau, joalo ka tabeng ea ho theola boima ba 'mele. Lijo tsa hau tsa letsatsi le letsatsi li lokela ho kenyelletsa lijo tsa hoseng, tsa mots'eare, lijo tsa mantsiboea le li-snacks tse peli kapa tse tharo tse phetseng hantle, feela li lokela ho ba lik'halori ho feta tloaelo. Empa hopola hore lik'hilojule tsena le tsona li lokela ho ba molemo. E le ho qoba ho tsilatsila ho ja lijo tsa hoseng, u se ke ua ja pele u robala kapa ua ja seneke se senyenyane, seo re tla se tšohla ka tlase.
Boloka ka linate
Li-cashews, lialmonde, makotomane, pistachios, walnuts - mohloli oa protheine le mafura a phetseng hantle bakeng sa 'mele. Eketsa linate ho lijo-thollo, u li nke le uena e le seneke, u etse li-smoothies u sebelisa li-cashews tse kolobisitsoeng ka bosiu bo le bong. Haeba e teneha, noka linate ka letsoai la leoatle le wasabi 'me u kopanye le litholoana tse omisitsoeng tseo u li ratang le chokolete e lefifi. Leha ho le joalo, seneke se joalo se tla phela hantle ho feta li-chips le rolls. Hape reka li-nut butter tse fapaneng 'me u li kenye lisalate. Hape hopola ka peanut, almonde le li-spreads tse ling tse tsamaeang hantle ka banana le bohobe ba lijo-thollo. Etsa bonnete ba hore ha ho na tsoekere ka har'a pente.
E-ba le lijo tse bobebe tsa mantsiboea
Litsebi tsa phepo e nepahetseng, balateli ba bophelo bo botle le batšehetsi ba bang ba phepo e nepahetseng ba re ha ua lokela ho ja letho haese metsi lihora tse 2-3 pele u robala. E, 'me metsi a boetse a lokela ho nooa ka hloko e le hore ho ruruha ho se ke ha hlaha hoseng. Ba batlang ho nona ba ka sebelisa molao ona ka morao. Ha re robala, 'mele ea rona e chesa palo e fokolang ea lik'hilojule, hobane' mele o robala le rona feela. Hora le halofo pele u robala, u ka ja seneke se phetseng hantle, joalo ka toast ea lijo-thollo tse nang le hummus e entsoeng lapeng, apole e nang le peanut butter, kapa li-chips tse phetseng hantle tse nang le guacamole. Empa u se ke ua e fetelletsa, ha u hloke ho ruruha, na?
Fokotsa lijo tsa hau
Lijong tsa vegan, u na le mehloli e mengata ea liprotheine le mafura a phetseng hantle ho feta kamoo u ka nahanang. Itloaetse lijo tse ncha, lipeo tse ncha, linate, linaoa, oli, li-avocado (haeba u sa li tsebe), litholoana tse sa tšoaneng tse nang le lik'halori tse phahameng empa tse phetseng hantle (tse kang mango, banana joalo-joalo). Reka hemp, alfalfa, sesame, folaxe, peo ea chia 'me u li fafatse lisalate, sopho le lijo-thollo. Lekola liresepe tse ncha tse nang le tofu, tempeh, linaoa le lisebelisoa tse ling tse phetseng hantle. 'Me ho na le litlolo tse ngata tse joalo sebakeng sa rona sa marang-rang!
Noa, noa 'me u noe hape
Le hoja u ntse u nona ho e-na le ho fokotseha, u ntse u lokela ho noa metsi a mangata. Empa ho phaella ho litekanyetso tsa likhalase tsohle tse 8-10 ka letsatsi, u ka boela ua fumana lik'hilojule tse ntle ho tloha mokelikeli. Bakeng sa merero e joalo, sebelisa tofu e bonolo, linate tse kolobisitsoeng, lipeo le oli e sa hloekisoang. Feela li kenye ho smoothie ea hau!
Ja lijo tse nang le linaoa hantle
Linaoa, li-chickpeas, lentile li tsamaea hantle le raese e sootho, ha li fane feela ka matla a matla, empa hape li fana ka 'mele ka liprotheine le lik'habohaedreite. Empa ho qoba flatulence, pheha legume ka nepo. Li inele bonyane bosiu bo le bong 'me u li phehe ho fihlela li phehiloe ka botlalo. U ka boela ua eketsa asafoetida qetellong ea ho pheha, e thusang 'mele ho cheka lijo tse joalo hantle.
Ekaterina Romanova