Morero o Felletseng oa Lijo tsa Vegan le Sample Menu

Litaba

• Lijo tsa vegan ke eng?
• Melemo ea bophelo bo botle ba veganism
• Lethathamo la mabenkele a Vegan
• Lihlahisoa tse ncha
• Lihlahisoa tse hoamisitsoeng
• Lihlahisoa tsohle
• Bohobe le li-pasta
• Mehloli ea liprotheine
• Mekhoa e meng ea lebese
• Mekhoa e meng ea mahe
• Mafura a phetseng hantle
• Lijo tse bobebe
• Tse monate
• Linoko le li-condiments
• Mohlala oa moralo oa lijo
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Litla-morao tse ka bang teng le litemoso
• Ho haelloa ke phepo e nepahetseng
• Lisebelisoa
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Lijo tsa vegan li hokahantsoe le melemo e fapaneng ea bophelo bo botle, ho kenyeletsoa ntlafatso ea taolo ea boima le ts'ireletso khahlano le mafu a mang a sa foleng.

Leha ho le joalo, ho fumana lijo tse leka-lekaneng le tse phetseng hantle lijong tsa vegan hangata ho ka ba thata ebile ho ba boima.

Haeba lijo tse sa reroang li reriloe ka nepo, li ka baka khaello ea phepo e nepahetseng le mathata a bophelo bo botle.

Sengoliloeng sena se fana ka moralo oa phepo ea vegan le menyu ea sampole ho u qala.

Lijo tsa vegan ke eng?

Lijo tsa vegan ke moralo oa ho ja o felisang lihlahisoa tsohle tsa liphoofolo, ho kenyeletsoa nama, tlhapi, mahe, lebese le mahe a linotši.

Batho ba nka qeto ea ho amohela veganism ka mabaka a fapaneng, joalo ka mathata a boits'oaro kapa melao-motheo ea bolumeli.

Ba bang ba kanna ba nka qeto ea ho ba vegan ho fokotsa mohato oa tikoloho le bona, kaha ho nahanoa hore lijo tse ipapisang le limela li hlahisa mochini o fokolang oa khase le ho sebelisa lisebelisoa tsa tlhaho tse fokolang.

Leha ho le joalo, tšusumetso ea tikoloho lijong tsohle e latela maemo a mangata, ho kenyeletsoa le tsela eo lijo li hlahisoang ka eona, li pakiloeng le ho tsamaisoa (,).

Ba bang ba nka qeto ea ho latela lijo tsa vegan ka mabaka a bophelo bo botle, hobane veganism e amahanngoa le melemo e mengata mme e kanna ea thusa ho thibela mafu a itseng a sa foleng ().

Haholo-holo, lijo tsa vegan li bontšitsoe ho ntlafatsa bophelo bo botle ba pelo, ho eketsa tahlehelo ea boima ba 'mele le ho ts'ehetsa taolo ea tsoekere maling (,,).

Lijo tsa vegan li felisa lihlahisoa tsohle tsa liphoofolo, ho kenyeletsoa nama le lebese. Batho ba ka amohela veganism ka mabaka a boitšoaro, a bolumeli, a tikoloho kapa a bophelo bo botle.

Melemo ea bophelo bo botle ba veganism

Phuputso e bonts'a hore lijo tse nang le vegan tse lekaneng li ka ntlafatsa likarolo tse 'maloa tsa bophelo bo botle ba hau.

Ho ea ka tlhahlobo e le 'ngoe, vegans e na le kotsi e tlase ea 75% ea ho ba le khatello e phahameng ea mali ho feta li-omnivores, kapa ba jang nama le limela ().

Ba boetse ba tloaetse ho ba le index ea 'mele e tlase (BMI) le maemo a tlase a kakaretso le LDL (bad) cholesterol. Maemo a phahameng bakeng sa matšoao ana kaofela ke lisosa tsa kotsi tsa lefu la pelo ().

Lijo tsa vegan li ka thusa ho laola boima ba 'mele.

Phuputso e 'ngoe ho basali ba 18 e fumane hore ho latela lijo tsa vegan bakeng sa likhoeli tse 6 ho felletse ka ho fokotseha ha lik'halori le mafura, hammoho le ho fokotsa boima ba' mele ka nako e khuts'oane, ha ho bapisoa le khalori e tlase, lijo tse omnivorous ().

Liphuputso tse ling li boetse li fana ka maikutlo a hore veganism e ka ba molemo bakeng sa taolo ea tsoekere maling mme e ka thusa ho fokotsa menyetla ea lefu la tsoekere (,).

Ebile, phuputso e 'ngoe ho batho ba ka bang 61,000 e bontšitse hore li-vegans li na le menyetla e fokolang ea ho ba le lefu la tsoekere la mofuta oa 2 ho feta omnivores ().

Lijo tse nang le vegan li ka fokotsa matšoao a lefu la masapo a mabeli - ho kenyelletsa bohloko ba manonyeletso le ho ruruha - le kotsi ea ho ba le mofetše, joalo ka letsoele le senya (,).

Lijo tsa vegan li amahanngoa le melemo e mengata, ho kenyelletsa bophelo bo ntlafetseng ba pelo, ho fokotsa boima ba 'mele ka nako e khuts'oane, taolo e ntlafalitsoeng ea tsoekere maling, bohloko bo fokolang ba lenonyello le ho fokotseha ha kotsi ea mofetše.

Lethathamo la mabenkele a Vegan

Lijo tse nang le phepo e nepahetseng li lokela ho ba le lithollo, liprotheine, mafura a phetseng hantle, litholoana le meroho.

Lijo tse kang linate, lipeo, limela, lihlahisoa tsa soya le tomoso ea phepo li ka thusa ho matlafatsa protheine eo u e jang letsatsi lohle.

Ho sa le joalo, oli ea avocado, oli ea coconut le oli ea mohloaare ke likhetho tse nang le phepo, tse ntle bakeng sa mafura a phetseng hantle.

Mona ke mohlala oa lenane la mabenkele a vegan ho u thusa ho qala.

Lihlahisoa tse ncha

• Meroho: asparagus, pelepele ea tšepe, broccoli, k'habeche, lihoete, cauliflower, konofolo, khale, eiee, litapole, spinach, tamati, zucchini, jj.
• Litholoana: liapole, libanana, blueberries, morara, litholoana tsa morara, lilamunu, limes, li-kiwis, lilamunu, liperekisi, lipere, likharenate, fragole, joalo-joalo.

Lihlahisoa tse hoamisitsoeng

• Meroho: broccoli, limela tsa Brussels, squash ea butternut, lihoete, cauliflower, poone, linaoa tse tala, lierekisi, medley ea meroho, jj.
• Litholoana: monokotšoai o motšo, blueberries, cherries, limango, liphaenapole, tse tala, fragole, jj.

Lihlahisoa tsohle

• harese
• raese e sootho
• buckwheat
• bulgur
• farro
• habore
• Quinoa
• mabele
• teff

Bohobe le li-pasta

• pasta e sootho ea raese
• Paseka ea koro e felletseng
• bohobe bo melang, bo kang bohobe ba Ezekiele
• masela a sootho a sootho

Mehloli ea liprotheine

• Linate: lialmonde, linate tsa Brazil, li-cashews, makotomane, linate tsa macadamia, matokomane, li-pecans, pistachios, walnuts, jj.
• Peo: peo ea chia, peo ea folaxe, peō ea hemp, peo ea mokopu, peo ea sesame, peo ea soneblomo, jj.
• Lijo tsa linaoa: linaoa tse ntšo, li-chickpeas, linaoa tsa liphio, lensisi, linaoa tsa navy, linaoa tsa pinto, joalo-joalo.
• Lihlahisoa tsa soya: tempeh, tofu, jj.
• Li-powders tsa liprotheine: pere ea protheine ea phofo, protheine e sootho ea raese, protheine ea hemp, jj.

Mekhoa e meng ea lebese

• Lihlahisoa tsa lebese: almond, cashew, kokonate, folaxe, oat, raese le lebese la soya, jj.
• Baemeli ba yogurt: almond, cashew, coconut, folaxe, le yogurts ea soya, jj.
• Cheese ea Vegan: chisi ea vegan parmesan, mefuta e halikiloeng le e sehiloeng, jj.

Mekhoa e meng ea mahe

• aquafaba
• arrowroot phofo
• peo ea chia
• poone ea poone
• lijo tsa folaxe
• lehe le nkeloang sebaka sa vegan
• silken tofu

Mafura a phetseng hantle

• li-avocado
• oli ea avocado
• oli ea kokonate
• oli ea folaxe
• oli ea mohloaare
• coconut e sa tsoakoang
• tahini

Lijo tse bobebe

• edamame
• tsokolate e lefifi
• litholoana tse omisitsoeng
• letlalo la litholoana
• hummus
• nate botoro
• pita chips
• Makipikipi
• Li-chickpea tse halikiloeng
• limela tsa leoatle lia hlaba
• trail Remix

Tse monate

• tsoekere ea coconut
• matsatsi
• sirapo ea maple
• molasses
• monk litholoana
• stevia

Linoko le li-condiments

• pepere ea Cayenne
• phofo ea chili
• sinamone
• kumine
• phofo ea konofolo
• ginger ea fatše
• tomoso ea phepo e nepahetseng
• paprika
• pepere
• rosemary
• thyme
• moferefere

Hlokomela hore lihlahisoa tse ngata tse entsoeng ka vegan tse fumanehang ka lebenkeleng - joalo ka tse nkang sebaka sa nama ea vegan - hangata li laeloa ka sodium, fillers, additives le lisebelisoa tse ling tse ka lematsang bophelo ba hau.

Leka ho khomarela lijong tse felletseng tse sa sebetsoang - 'me u qobe lijo tse songoang le lisebelisoa tse ling tse ntlafalitsoeng tsa vegan le lijo tsa pele ho nako.

Lijo tse nang le phepo e nepahetseng li lokela ho kenyelletsa litholoana, meroho, lithollo, liprotheine le mafura a phetseng hantle.

Mohlala oa moralo oa lijo

Mohlala oa moralo oa lijo oa beke e le 'ngoe o nang le lijo tse matlafatsang tse ka natefeloang lijong tsa vegan.

Mantaha

• Lijo tsa hoseng: Bacon ea tempeh e nang le li-mushroom tse sautéed, avocado le arugula e omeletseng
• Lijo tsa mots'eare: pasta ea lijo-thollo tse nang le lentile "li-meatball" le salate e lehlakoreng
• Lijo tsa mantsiboea: cauliflower le chickpea tacos le guacamole le pico de gallo
• Lijo tse bobebe li-popcorn tse nang le moea, li-chip tsa khale le tsela e kopaneng

Labobeli

• Lijo tsa hoseng: yoghurt ea kokonate e nang le monokotsoai, walnuts le peo ea chia
• Lijo tsa mots'eare: ho pheha tofu ka k'habeche e khubelu e sautéed, limela tsa Brussels le motsoala oa herbed
• Lijo tsa mantsiboea: Bohobe ba lentile ba li-mushroom bo nang le kholifolaoa ea konofolo le linaoa tse tala tsa Italy
• Lijo tse bobebe pelepele ea tšepe e nang le guacamole, letlalo la litholoana le makhapetla a leoatle

Laboraro

• Lijo tsa hoseng: Litapole tse entsoeng ka litapole tse nang le botlolo ea peanut le banana
• Lijo tsa mots'eare: salate ea tempeh taco e nang le quinoa, li-avocado, tamati, eiee, linaoa le cilantro
• Lijo tsa mantsiboea: oat risotto e nang le chard ea Switzerland, li-mushroom le squash ea butternut
• Lijo tse bobebe li-monokotsoai tse tsoakiloeng, vegan protein shake le walnuts

Labone

• Lijo tsa hoseng: quiche e se nang lehe e nang le tofu e entsoeng ka silika, broccoli, tamati le sepinichi
• Lijo tsa mots'eare: chickpea le sopho ea spinach e nang le raese e sootho
• Lijo tsa mantsiboea: Salate ea lentile ea Mediterranean e nang le likomkomere, mehloaare, pelepele, tamati e omisitsoeng letsatsing, khale le parsley
• Lijo tse bobebe edamame e halikiloeng, pere e halikiloeng, le libolo tsa matla tse entsoeng ka oats, peo ea chia, botoro ea linate le litholoana tse omisitsoeng

Labohlano

• Lijo tsa hoseng: li-oats tsa bosiu bo le bong le likhae tsa apole, peo ea mokopu, sinamone le botoro ea linate
• Lijo tsa mots'eare: black bean veggie burger e nang le mouoane oa broccoli le litapole tsa litapole
• Lijo tsa mantsiboea: mac le "chisi" e nang le tomoso ea phepo e nepahetseng le meroho e metala
• Lijo tse bobebe li-pistachio, granola e entsoeng ka maiketsetso le coconut chia pudding

Moqebelo

• Lijo tsa hoseng: lijo tsa hoseng skillet le tempeh, broccoli, kale, tamati le zucchini
• Lijo tsa mots'eare: konofolo-ginger tofu e nang le li-veggies tse halikiloeng le quinoa
• Lijo tsa mantsiboea: salate ea linaoa e nang le lierekisi tse mahlo a matšo, tamati, poone, pelepele le eiee
• Lijo tse bobebe peo ea mokopu e halikiloeng, morara o hoammeng le celery e nang le botoro ea almonde

Sontaha

• Lijo tsa hoseng: Toast ea lijo-thollo tse nang le avocado le tomoso ea phepo e nepahetseng hammoho le protheine ea vegan
• Lijo tsa mots'eare: lentile e nang le asparagase e halikiloeng le litapole tse halikiloeng
• Lijo tsa mantsiboea: paella ea meroho e nang le raese e sootho, eiee, tamati, pelepele ea tšepe, artichoke le li-chickpea
• Lijo tse bobebe lialmonde, salate ea litholoana, le lihoete tse nang le hummus

Morero oa lijo o thathamisitsoeng kaholimo o totobatsa metsoako le lijana tse phetseng hantle tse ka natefeloang lijong tsa vegan tse nang le phepo e nepahetseng.

Litla-morao tse ka bang teng le litemoso

Le ha lijo tse nang le mefuta e mengata ea vegan li ka ba le phepo e ntle ebile li na le phepo, lijo tsa vegan tse sa reroang hantle li ka senya bophelo ba hau bo botle.

Mona ke lintlha tse 'maloa tseo u ka ratang ho li nahana ha u qala ho ja vegan.

Ho haelloa ke phepo e nepahetseng

Lijo tsa vegan li ka amahanngoa le kotsi e eketsehang ea khaello ea phepo e nepahetseng.

Lebaka ke hobane nama, tlhapi le likhoho li na le limatlafatsi tse 'maloa tsa bohlokoa tse haelloang ke lijo tsa limela, ho kenyeletsoa protheine, tšepe, zinki, vithamine B12, phosphorus le omega-3 fatty acids ().

Lihlahisoa tsa liphoofolo tse kang mahe le lebese le tsona li na le liprotheine tse ngata le micronutrients tse kang calcium, potasiamo, phosphorus, iodine, tšepe, le magnesium (,).

Ho khaola lijo tsena ka ho felletseng lijong tsa hau ho ka eketsa menyetla ea ho haelloa ke phepo e nepahetseng.

Haholo-holo, vegans e kanna ea ba kotsing e kholo ea khaello ea vithamine B12, vithamine D, calcium, iodine, iron le protheine (,).

Sena se ka lebisa kotsing e kholo ea mathata a kang khaello ea mali, masapo a fokolang, le boits'ireletso ba mmele bo fokolang (,,,, 22).

Maemo a tlase a vithamine B12 a ka ama haholo nakong ea bokhachane, kaha khaello e ka eketsa menyetla ea ho holofala ha methapo ea methapo le ho senya boko ba ngoana oa hau le sistimi ea methapo ().

Ho kenyelletsa mefuta e fapaneng ea metsoako e nang le limatlafatsi le lijo tse matlafalitsoeng lijong tsa hau hoa hlokahala ho netefatsa hore u fihlela litlhoko tsa hau tsa phepo.

Vithamine B12 le vithamine D li ka fumanoa lijong tse matlafalitsoeng, joalo ka lebese le theiloeng semeleng, lijo-thollo le tomoso ea phepo.

Ho sa le joalo, protheine, zinki le tšepe li fumanoa ka linaoa, lihlahisoa tsa soya, linate le peo.

Ho kenyelletsa bongata ba letsoai le nang le iodized lijong tsa hau ho ka u thusa ho fihlela litlhoko tsa hau tsa iodine.

Lisebelisoa

Ho ka ba thata ho fihlela litlhoko tsa hau tsa phepo ha u ntse u latela lijo tsa vegan.

Limatlafatsi tse ling tse kang vithamine B12, vithamine D le iodine, li fumanoa haholo-holo lihlahisong tsa liphoofolo le lijong tse itseng tse matlafalitsoeng.

Hape, le ha tšepe e seng ea heme e hlaha lijong tse fapaneng tsa limela, e kanna ea se kenelle hantle joalo ka tšepe ea heme e fumanoang lihlahisoa tsa liphoofolo ().

Ho nka li-multivitamin kapa li-supplement tse ling ho ka thusa ho tlatsa likheo leha e le life tsa phepo le ho fana ka li-micronutrients tsa bohlokoa tseo u ka 'nang ua li hloka.

Bakeng sa litholoana tse ntle, batla multivitamin e nang le vithamine B12, zinki, tšepe, vithamine D le calcium.

Hopola hore hangata ho khothalletsoa ho tlatselletsa ka vithamine B12 e ngata ho feta Recommended Dietary Allowance (RDA), kaha 'mele oa hau o khona ho monya chelete e nyane ka nako ().

Leka ho ikemisetsa ka vithamine B12 ea vithamini B12 ea 2 000-200 ka beke. Sena se ka aroloa ka litekanyetso tse 'maloa tse nyane mme se ka hloka tlatsetso e arohaneng ntle le multivitamin ea hau.

U kanna ua batla ho nahana ka ho nka oli ea algal, mofuta oa semela oa omega-3 fatty acid. 'Mele oa hau o hloka mafura a mofuta ona bakeng sa bophelo bo botle ba pelo, ts'ebetso ea boko le thibelo ea mafu ().

Lisebelisoa tse kang vegan B12 le oli ea algal li ka fumaneha hangata inthaneteng.

Ha ho sa reroa hantle, lijo tsa vegan li ka eketsa menyetla ea ho ba le khaello ea phepo e nepahetseng. Ho latela phepo e nepahetseng le ho noa li-supplement ho ka thusa ho netefatsa hore o fumana limatlafatsi tseo 'mele oa hau o li hlokang.

Ntlha ea bohlokoa

Lijo tse nang le mefuta e mengata ea vegan li phetse hantle, li na le phepo ebile li amahanngoa le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa bophelo bo ntlafetseng ba pelo, tsoekere maling le' mele.

Ho latela moralo oa lijo tsa vegan ho ka u thusa ho kenyelletsa lijo tse ngata tse nang le limatlafatsi, tse felletseng lijong tsa hau ho fa 'mele oa hau limatlafatsi tseo o li hlokang.

Hopola hore litlatsetso le moralo o nepahetseng li bohlokoa ho qoba bofokoli ba limatlafatsi tse 'maloa tsa bohlokoa.

Haeba u rata veganism, sheba lenane lena la lijo le moralo oa lijo ho fumana mehopolo ea boiqapelo bakeng sa sejana sa hau se latelang sa vegan.