Maikutlo a 24 a bophelo bo botle ba Vegan

Litaba

• 1. Butter ea litholoana le linate
• 2. Guacamole le Crackers
• 3. Edamame e nang le Letsoai la Leoatle
• 4. Trail Remix
• 5. Chickpeas tse halikiloeng
• 6. Letlalo la Litholoana
• 7. Lihobe tsa raese le avocado
• 8. Hummus le Veggies
• 9. Litholoana le Smoothies ea Veggie
• 10.Oatmeal e nang le litholoana, linate kapa peo
• 11. Salsa le maiketsetso Tortilla Chips
• 12. Popcorn e nang le tomoso ea phepo e nepahetseng
• 13. Granola ea maiketsetso
• 14. Lithapa tsa litholoana le linate
• 15. Ho Qoaoa ha Linaoa Tse Tšoeu le Li-Pita Chips tse Iketselitsoeng
• 16. Butter ea Peanut le Banana Bites
• 17. Kokonate e omisitsoeng le chokolete e lefifi
• 18. Li-Chips tsa Veggie tse Bakiloeng
• 19. Linate tse nōkiloeng
• 20. Lijalo tsa Leoatleng
• 21. Ha ho Bake Energy Balls
• 22. Bohloa ka hara Log
• 23. Matsatsi a Omisitsoeng a Li-Almond-Butter
• 24. Morara o hoammeng
• Ntlha ea Bohlokoa

Ho ba le mehopolo e bobebe e bobebe e lumellanang le phepo ea vegan ho ka ba thata.

Lebaka ke hore lijo tsa vegan li kenyelletsa lijo tsa semela feela mme ha li kenye lihlahisoa tsohle tsa liphoofolo, ho fokotsa khetho ea lijo tse bobebe.

Ka lehlohonolo, mefuta e mengata ea lijo tsa limela e ka etsa li-snacks tse phetseng hantle le tse khotsofatsang - hore na o ja vegan e felletseng kapa o rata feela ho fokotsa lihlahisoa tsa liphoofolo lijong tsa hau.

Lijo tse bobebe tsa vegan tse 24 ke tsena tse monate ebile li na le phepo.

1. Butter ea litholoana le linate

Litholoana le botoro ea linate, e entsoeng ka linate tse tsoakiloeng, ke seneke se monate sa vegan se nang le melemo e mengata ea phepo e nepahetseng.

Litholoana li fana ka fiber, livithamini le liminerale, ha li-butter tsa linate li na le fiber le protheine tse ngata tse ka u thusang hore u ikutloe u khotše u bile u le matla (1, 2,).

Metsoako e tsebahalang e kenyelletsa libanana kapa liapole tse nang le cashew, almonde kapa botoro ea matokomane.

Bakeng sa melemo ea phepo e nepahetseng, etsa bonnete ba hore o khetha botoro ea linate ntle le tsoekere, oli kapa letsoai.

2. Guacamole le Crackers

Guacamole ke sesepa sa vegan se atisang ho etsoa ka avocado, onion, konofolo le lero la kalaka.

E phetse hantle ebile e na le limatlafatsi tse ngata tse molemo. Mohlala, li-avocado ke mohloli o motle oa mafura a monounsaturated, fiber le potasiamo - tseo kaofela li ka khothaletsang bophelo bo botle ba pelo (, 5).

U ka pheha guacamole ea hau kapa ua reka mofuta oa pele ntle le letsoai le tsoekere. Khetha li-crackers tse 100% tse nang le lijo-thollo kaofela ho li kopanya le guacamole bakeng sa seneke se phetseng hantle sa vegan.

3. Edamame e nang le Letsoai la Leoatle

Edamame ke lebitso la soya tse sa butsoang ka har'a pod ea tsona.

Ke mohloli o motle oa protheine ea semela ea boleng bo holimo. Senoelo se le seng (155 grams) se fana ka ligrama tse ka bang 17 tsa protheine ka likhalori tse ka tlase ho 200 (, 7).

U ka lokisa edamame ka ho belisa kapa ho chesa li-pods kapa ka ho li qhibilihisa ka microwave ea hau. Fafatsa makhapetla a futhumetseng ka letsoai le lenyenyane la leoatle kapa moriana oa soya pele u li hlafuna ka bonolo ho ja linaoa kahare.

4. Trail Remix

Trail mix ke seneke se its'etlisitseng semeleng seo hangata se kenyang linate, lipeo le litholoana tse omisitsoeng. Mefuta e meng e boetse e na le chokolete, coconut, crackers kapa lithollo tse felletseng.

Ho ipapisitse le metsoako, motswako oa litsela e ka ba mohloli o motle oa protheine, mafura a phetseng hantle le fiber (8).

Leha ho le joalo, mefuta e meng e kanna ea se be vegan kapa e kanna ea ba le tsoekere e eketsehileng, letsoai le oli. Ho qoba metsoako ena, o ka iketsetsa tsela ea hau habonolo ka ho kopanya metsoako ea hau ea limela eo o e ratang.

5. Chickpeas tse halikiloeng

Chickpeas, eo hape e tsejoang e le linaoa tsa garbanzo, e chitja ebile e na le limela tse 'mala o mosehla.

Senoelo se le seng (164 grams) sa li-chickpeas se fana ka ligrama tse fetang 14 tsa protheine le 71% ea boleng ba letsatsi le letsatsi (DV) bakeng sa folate. Li boetse li na le tšepe e ngata, koporo, mankanese, phosphorus le magnesium (9).

Li-chickpeas tse halikiloeng ke sejo se monate sa vegan. U ka iketsetsa ka ho akhela li-chickpe tsa makotikoting ka oli ea mohloaare le li-seasoning, u li hasanya holim'a pampiri ea ho baka ebe u li baka ka metsotso e 40 kapa ho fihlela li le boima ka 450 ° F (230 ° C).

6. Letlalo la Litholoana

Letlalo la litholoana le entsoe ka puree ea litholoana e batalalitsoeng hantle, e omisitsoeng le ho tšeloa.

E na le limatlafatsi tse ts'oanang le litholoana tse ncha tseo e entsoeng ka tsona 'me hangata e na le fiber, livithamini le liminerale tse phahameng. Leha ho le joalo, matlalo a mang a litholoana a kentsoeng tsoekere a kentse tsoekere kapa 'mala ebile ha a na phepo e ntle joalo ka mefuta e iketselitsoeng ea maiketsetso (10).

Ho iketsetsa litholoana tsa puree tseo u li khethileng 'me u tsoakane le lero la lemone le sirapo ea maple haeba u rata. Abela puree mokatong o mosesane holim'a pampiri ea ho baka e nang le pampiri e entsoeng ka letlalo 'me ue omelle ka dehydrator kapa ka ontong ea hau ho 140 ° F (60 ° C) ka lihora tse ka bang tse tšeletseng.

7. Lihobe tsa raese le avocado

Mahobe a raese ke sejo se bobebe se ts'oanang le mapatso. Li entsoe ka raese e ikhohomosang e 'nileng ea pakoa hammoho' me ea bōptjoa ka selikalikoe.

Mahobe a raese a nang le phepo e ntle ka ho fetisisa a entsoe ka raese e sootho ea lijo-thollo 'me a na le lisebelisoa tse ling tse fokolang. Mahobe a mabeli a raese a sootho a fana ka ligrama tse 14 tsa carbs ka li-calories tse ka tlase ho 70 (11).

Mahobe a raese a tšetsoeng avocado ke seneke se leka-lekaneng sa vegan se nang le mafura le fiber e phetseng hantle. U ka fafatsa mahobe a raese ka lipeo tsa sesame tse hlabositsoeng bakeng sa crunch le tatso e eketsehileng.

8. Hummus le Veggies

Hummus ke sopho e entsoeng ka vegan e entsoeng ka likhoho, oli, lero la lemone, konofolo le peista ea peo ea sesame e bitsoang tahini.

E na le fiber e ngata, mafura a phetseng hantle, livithamini tsa B le vithamine C. Mefuta ea maiketsetso hangata e na le phepo e ntle ho feta hummus e lokiselitsoeng khoebong e kanna ea eketsa oli ea meroho le lintho tse bolokang (12, 13).

U ka kopanya hummus e entsoeng ka maiketsetso kapa e rekiloeng ka lebenkele le rantipole, celery, likomkomere, radishes le meroho e meng e tala bakeng sa seneke se monate sa vegan.

9. Litholoana le Smoothies ea Veggie

Smoothies ke seneke se monate haholo ha ho tluoa lijong tsa vegans.

Lisebelisoa tse tsebahalang tsa Smoothie li kenyelletsa litholoana le meroho, tse nang le livithamini le liminerale tse ngata. U ka iketsetsa smoothie habonolo ka ho kopanya lebese kapa metsi a tsoang semeleng le litholoana le meroho eo u e ratang, ho kenyeletsoa libanana, monokotsoai, spinach le kale.

Haeba u latela lijo tsa vegan, nahana ka ho eketsa peo ea folaxe kapa ea chia e fanang ka omega-3 fatty acids eo lijo tse ling tsa vegan li se nang eona (14,).

10.Oatmeal e nang le litholoana, linate kapa peo

Oatmeal e entsoe ka ho futhumatsa oats ka mokelikeli. E jeoa hangata e le lijo tsa hoseng empa e ka natefeloa nako efe kapa efe ea letsatsi bakeng sa seneke se potlakileng le se phetseng hantle sa vegan.

E na le fiber e ngata, tšepe, magnesium le livithamini le liminerale tse ling tse 'maloa. Ho pheha oatmeal ka lebese la almonde le sa tsoekere le ho eketsa litholoana tse halikiloeng le linate kapa lipeo ho ka matlafatsa limatlafatsi (16).

Mokhoa o motle ka ho fetisisa oa ho pheha oatmeal ke ho iketsetsa kapa ho khetha likhetho hang hang ntle le tsoekere kapa letsoai.

11. Salsa le maiketsetso Tortilla Chips

Salsa hangata e entsoe ka tamati, eiee, lero la kalaka, letsoai le linoko.

E na le vithamine C e ngata, potasiamo le semela se molemo sa metsoako ea lycopene e tsoang ho tamati. Ho kenngoa ha lycopene ka bongata ho hokahane le kotsi e tlase ea lefu la pelo (17,).

Hangata Salsa e jeoa ka likhalase tsa tortilla, empa li-chips tse rekiloeng lebenkeleng hangata li etsoa ka oli ea meroho le letsoai le feteletseng. Ho iketsetsa, khaola li-tortilla tse 'maloa, li hlatsoe ka oli ea mohloaare ebe o li chesa metsotso e 15 ho 350 ° F (175 ° C).

12. Popcorn e nang le tomoso ea phepo e nepahetseng

Popcorn e entsoe ka ho futhumatsa lithollo tsa poone tse omisitsoeng. E ka lokisoa ka popper ea moea, microwave kapa kettle e nang le oli setofong.

Ha popcorn e entsoe ka popper, e ka ba seneke se nang le phepo e ntle haholo. Ho fana ka linoelo tse peli (ligrama tse 16) ho na le hoo e ka bang 10% ea DV bakeng sa fiber ka likhalori tse 62 feela (19).

Ho eketsa tomoso ea phepo e nepahetseng ho ka matlafatsa phepo ea popcorn le ho feta. Tomoso ena e bosehla bo bosehla ke protheine ea semela ea boleng bo holimo mme hangata e matlafatsoa ka livithamini tsa zinc le B. E na le tatso e monate eo batho ba bang ba e bapisang le chisi (20).

13. Granola ea maiketsetso

Ho na le mefuta e mengata ea granola, empa boholo ba eona e na le habore, linate kapa lipeo, litholoana tse omisitsoeng, linoko le senoko se natefisang.

Li-granola tse ngata tse rekiloeng lebenkeleng li tletse tsoekere le oli ea meroho. Ka lehlakoreng le leng, mefuta e iketselitsoeng e ka ba seneke se phetseng hantle sa vegan se nang le fiber, protheine le mafura a phetseng hantle (21).

Ho iketsetsa granola ea hau, kopanya li-oats tsa khale, lialmonde, peo ea mokopu, morara o omisitsoeng le sinamone ka oli e qhibilihisitsoeng ea coconut le sirapo ea maple. Abela motsoako holim'a pampiri ea ho baka ebe o chesa metsotso e 30-40 ka mocheso o tlase ka ontong ea hau.

14. Lithapa tsa litholoana le linate

Lijoana tsa litholoana le linate ke seneke se bobebe ha ho ea pele se ka bang le phepo e ntle haholo.

Mefuta e nang le likhetho tsa bareng ea vegan e kenyelletsa LaraBars, GoMacro Bars le KIND Bars. Cashew Cookie LaraBar (ligrama tse 48) e na le ligrama tse hlano tsa protheine, 6% ea DV bakeng sa potasiamo le 8% ea DV bakeng sa tšepe (22).

U ka boela ua iketsetsa meroho ea litholoana le linate ka ho kopanya linoelo tse 1-2 (ligrama tse 125-250) tsa linate, kopi e le 'ngoe (ligrama tse 175) ea litholoana tse omisitsoeng le senoelo sa 1/4 (ligrama tse 85) tsa sirapo ea' mapa kapa sootho ea raese.

Senya motsoako ona ka pane ea ho baka e lisenthimithara tse 20 e besitsoeng ebe u bake ka metsotso e ka bang 20 ho 325 ° F (165 ° C).

15. Ho Qoaoa ha Linaoa Tse Tšoeu le Li-Pita Chips tse Iketselitsoeng

Ho inela linaoa tse tšoeu hangata ho etsoa ka ho kopanya linaoa tse tšoeu kapa tsa cannellini le oli ea mohloaare, lero la lemone, konofolo le litlama tse ncha.

Linaoa tse tšoeu li na le ponahalo e khahlang ea limatlafatsi, e paka ligrama tse ka bang hlano tsa protheine, ho feta 10% ea DV bakeng sa tšepe le ligrama tse 'ne tsa fiber ka senoelo sa 1/4 feela (50 grams) (23).

Ho kopanya lipita chips ka ho inela linaoa tse tšoeu ho etsa bohobe bo bobebe ba vegan. U ka etsa li-pita chips tse entsoeng ka maiketsetso ka ho tšela li-pitas tsa lijo-thollo ka botlalo, ho li hlatsoa ka oli ea mohloaare le ho li baka metsotso e 10 ho 400 ° F (205 ° C).

16. Butter ea Peanut le Banana Bites

Peanut butter le banana ke motsoako o ratoang hape o phetseng hantle oa seneke.

Libanana li laetsoe ka potasiamo le faeba, ha botoro ea peanut e fana ka protheine le mafura a phetseng hantle. Ho li ja hammoho ho ka u boloka u ikutloa u khotsofetse (1, 24).

Ho etsa botoro ea matokomane le ho longoa ke banana, tšela banana ka likotoana tse tšesaane ebe u ala lehlaka la pereate lipakeng tsa likotoana tse peli. Ts'ebetso ena e latsoa tatso e monate haholo ha e hoamme bonyane metsotso e 30 holim'a pampiri ea ho baka e nang le pampiri e entsoeng ka letlalo ka sehatsetsing.

17. Kokonate e omisitsoeng le chokolete e lefifi

Bakeng sa seneke se nang le vegan se phetseng hantle se tla khotsofatsa leino la hau le monate, leka ho ja kokonate e omisitsoeng ka likarolo tse 'maloa tsa chokolete e lefifi.

Kokonate e omisitsoeng e entsoe ka li-flakes kapa likotoana tsa coconut tse se nang metsi. Mefuta e sa tsoekere e na le phepo e makatsang, e paka 18% ea DV bakeng sa fiber ka hora e le 'ngoe feela (ligrama tse 28) (25).

Joaloka bonase e kenyellelitsoeng, chokolete e lefifi bonyane 65% ea cocoa e fana ka metsoako ea limela mme e ka ba le melemo e 'maloa ea bophelo bo botle. Ho etsa bonnete ba hore tsokolate ea hau e lefifi ke vegan, batla lihlahisoa tse se nang lihlahisoa tsa liphoofolo ().

18. Li-Chips tsa Veggie tse Bakiloeng

Litlhapi tse besitsoeng tsa veggie tse entsoeng ka meroho e sehiloeng, e felloa ke metsi kapa e besitsoeng maemong a batang haholo, ke seneke se monate sa vegan.

Ho ipapisitse le mofuta oa meroho, likhase tsa veggie tse besitsoeng li fana ka limatlafatsi tse fapaneng. Mohlala, lihoete tse senang metsi a mangata li laeloa ka vithamine A ha li-chips tse besitsoeng li ruile ka potasiamo le folate (27, 28).

U ka iketsetsa li-chips tsa meroho ka ho baka meroho e tšesaane ka 200-250 ° F (90-120 ° C) metsotso e 30-60.

19. Linate tse nōkiloeng

Mefuta e tsebahalang ea linate e kenyelletsa lialmonde, li-pistachio, li-cashews, walnuts, linate tsa macadamia le li-pecans.

Linate tsohle ke khetho e monate ea vegan e nang le phepo. Ka mohlala, ligrama tse 23 feela tsa lialmonde li na le ligrama tse tšeletseng tsa protheine, ho feta 12% ea DV bakeng sa fiber le livithamine le liminerale tse 'maloa (29).

Linate li monate haholo ha li apesitsoe ka linoko. U ka reka linate tse tšetsoeng linoko mabenkeleng a mangata. Ho etsa linate tse nkhiloeng ka maiketsetso, lahlela mefuta ea hau e khethiloeng ka oli ea mohloaare le linoko pele o baka motsoako ka metsotso e 15-20 ho 350 ° F (175 ° C).

20. Lijalo tsa Leoatleng

Li-crisps tsa leoatleng li entsoe ka maqephe a joang ba leoatle a besitsoeng, a arotsoe ka likarolo mme a nōkiloe ka letsoai.

Ke seneke se nang le khalori e tlase se nang le folate (vithamine B9), faeba le livithamini A le C. Seaweed le eona ke mohloli o motle oa iodine, phepo e itlhahelang feela ka metsing a leoatle ebile e bohlokoa molemong oa tšebetso ea qoqotho (30 ,,).

Ha u reka li-crisps tsa leoatle, batla mefuta e sa tsoakoang e nang le metsoako e fokolang, joalo ka SeaSnax, e nang le lehola la leoatle feela, oli ea mohloaare le letsoai.

21. Ha ho Bake Energy Balls

Libolo tsa matla li bua ka li-snacks tsa boholo ba ho loma tse atisang ho etsoa ka motsoako oa habore, linate, lipeo, botoro ea linate, litholoana tse omisitsoeng, sirapo ea maple le ka linako tse ling li-chips tsa chokolete kapa li-ins-ins tse ling.

Ho ipapisitse le metsoako ea tsona, e ka ba seneke se nang le phepo e matla haholo se nang le protheine, faeba le mafura a phetseng hantle a khothalletsang matla le satiety (14, 24).

Ho etsa libolo tsa matla a maiketsetso, o ka kopanya kopi e le 'ngoe (ligrama tse 90) tsa li-oats tsa khale, 1/2 senoelo (ligrama tse 125) tsa botoro ea matokomane, 1/3 senoelo (113 dikgerama) sirapo ea maple, likhaba tse peli tsa peo ea hemp le likhaba tse peli tsa likhaba tsa morara o omisitsoeng.

Arola 'me u tšele li-batter ka libolo ebe u li boloka ka sehatsetsing sa hau.

22. Bohloa ka hara Log

Bohloa ka kutu ke lebitso la seneke se ratoang se entsoeng ka lithupa tsa celery tse kentsoeng botoro ea matokomane le morara o omisitsoeng.

Mofuta ona oa vegan o na le fiber e ngata e tsoang ho celery, mafura a phetseng hantle ho tsoa botoneng ea matokomane le livithamine le liminerale tse tsoang morara o omisitsoeng (33).

Ho etsa bohloa ho kutu, arola likhahla tse seng kae tsa celery likotoana, eketsa botoro ea matokomane ebe u fafatsa morara o omisitsoeng.

23. Matsatsi a Omisitsoeng a Li-Almond-Butter

Matsatsi ke litholoana tse bohale, tse sootho tse melang lifateng tsa palema ebile li na le tatso e monate le linate.

Li na le tsoekere ea tlhaho le fiber tse ka u fang matla kapele. Ebile, letsatsi le le leng le na le ligrama tse ka bang 18 tsa carbs (34).

Bakeng sa seneke se nang le vegan se phetseng hantle, o ka tlosa likoti tsa matsatsi ebe u li kenya ka botoro ea almonde. Leha ho le joalo, hopola hore li na le lik'hilojule tse ngata, kahoo hopola ho shebella boholo ba karolo ea hau.

24. Morara o hoammeng

Morara ke ditholwana tse nyane tse chitja tse holang merara mme di tla ka perese, bokgubedu, botala le botsho.

Senoelo se le seng (151 grams) sa morara se na le 28% ea DV bakeng sa vithamine K le 27% ea DV bakeng sa vithamine C. Li boetse li ruile ka li-polyphenols, e leng metsoako ea limela e ka sireletsang khahlanong le lefu la pelo le mofuta oa 2 lefu la tsoekere (35 ,).

Morara o halikiloeng ke senoko se monate sa vegan. Bakeng sa sejo se khathollang, boloka morara ka setsing ka sehatsetsing sa hau mme o natefeloe ke tlala ha tlala e oela.

Ntlha ea Bohlokoa

Haeba u latela lijo tsa vegan - kapa u leka ho fokotsa palo ea lijo tsa liphoofolo tseo u li jang - ke mohopolo o motle ho boloka lijo tse bobebe tsa limela li le teng.

Lijo tse bobebe tsa vegan kaholimo ke tsela e ntle ea ho loants'a tlala lipakeng tsa lijo.

Li bonolo ho li etsa le khetho e nang le phepo bakeng sa vegans le ba batlang feela ho ja lijo tse ling tsa limela.