Ba bangata ba rona re ke ke ra inahanela bophelo ntle le likuku, likuku le likuku tsa chokolete. Empa ha re ntse re hōla, hangata lingaka li re hopotsa likotsi tsa ho ja tsoekere e ngata haholo, ’me re lokela ho mamela keletso ea tsona. Ho ba bangata, sena se bolela ho tlosa lijo tse theolelang lijong tsa bona. Leha ho le joalo, tlhoko ea ho ipehela meeli ha e sa hlokahala ka lebaka la li-vegan tse ngata tse nkelang lipompong tsa setso, tse seng li ntse li fumaneha mabenkeleng a mangata a korosari.
Ka ho latela malebela ana a mahlano, u ka khona ho ja lijo tse monate.
Sebelisa Li-sweeteners tsa Tlhaho
Liphuputso tse ngata li bontša hore tsoekere e tšoeu ha e na bophelo bo botle hobane e tlosoa liminerale tsohle tsa eona tsa tlhaho ka mor'a ho sebetsa. Ha e hloekisitsoe, tsoekere e tšoeu e fetoha feela lik'hilojule tse se nang letho tse phahamisang tsoekere ea mali, li ama maikutlo, 'me li ama bophelo bo botle hampe.
Leha ho le joalo, seo ha se bolele hore u lokela ho tlohela li-dessert tse tsoekere, hobane mefuta e meng ea vegan e kang sirapo ea letsatsi, lero la agave, sirapo ea raese e sootho le sirapo ea 'mapa li fumaneha hoo e ka bang lebenkeleng le leng le le leng la korosari. Tse ling tsa li-sweeteners tsena tse thehiloeng limela li phetse hantle, kaha li na le tšepe, calcium le liminerale tse ling. Ka tsela ena, u ke ke ua kheloha lijo tse phetseng hantle, 'me u ka thabela lijo tse monate.
Tlosa Gluten
Gluten e tsebahala ka litlamorao tse mpe tsa bophelo bo botle. 'Me le hoja mathata a bophelo a ka' na a se ke a hlaha haufinyane, ka sebele ha hoa lokela ho ipeha kotsing le ho emela hore sena se etsahale. Kahoo etsa bonnete ba hore u sebelisa mefuta e meng e kang tapioca starch, phofo ea raese e sootho, phofo ea mabele, nyalothe le oats ho e-na le gluten linthong tsa hau tse apehileng. Ha e sebelisoa ka phofo ea raese, phofo ea tapioca e ka sebetsa e le mofuta oa sekhomaretsi se kopanyang metsoako, se ka fetolang chokolete ea hau hore e be brownie e monate.
Nolofatsa
Dessert ha ea tlameha ho ba likuku tsa chokolete! Ho na le lijo tse ngata tse felletseng ho khotsofatsa litakatso tsa hau tsa tsoekere. Ka mohlala, litapole tse monate tsa sirapo e bentšitsoeng li latsoeha monate, morara o hatselitsoeng ke sejo se monate sa motšehare oa mantsiboea, 'me chocolate pudding e ka phelisoa ka avocado, sirapo ea' mapa le phofo ea cocoa. Hopola: ka linako tse ling, ha khetho ea hau e le bonolo, seneke sa hau se tla phela hantle. Na leo ha se le leng la mabaka a etsang hore re rate veganism haholo?
Jabotala
Litakatso tse monate li ka bakoa ke khaello ea liminerale, hangata e amahanngoa le ho noa ha potasiamo e tlaase. Potassium e bohlokoa bakeng sa karabelo e makholo ea lisele le enzymatic 'meleng oa hau, mme khaello ea potasiamo e ka etsa hore u ikutloe u khathetse le ho ba botsoa nakong ea boikoetliso, hape ha etsa hore u lakatse lijo tse tsoekere kapa tse letsoai. Ka lehlohonolo, meroho e makhasi a kang khale, spinach le beet e na le potassium. Le hoja meroho e tala e le hole le ho ba lijo tse theolelang, u ka li kenyelletsa ka har'a banana, agave le almond milk smoothie.
Eketsa mafura lijong tsa hau
Haeba u ja lijo tse se nang mafura a mangata, ho ka etsahala hore u be le takatso ea lijo tse bobebe tse tsoekere. Mafura a tsitsisa boemo ba tsoekere maling 'me a ba thibela ho tloha ho li-spikes le marotholi ka mor'a ho ja lijo tsa phofo e hloekisitsoeng le tsoekere. Mafura a phetseng hantle a fumanoa oli ea kokonate, oli ea mohloaare, avocado le peanut butter. Lialmonde kapa li-cashew li ka boela tsa e-ba mohloli o moholo oa mafura le protheine, tse thusang ho khotsofatsa takatso ea lijo, ho tšehetsa lijo tse phetseng hantle, le ho fokotsa takatso ea tsoekere.