Thuthukisa impilo yakho noma ulahlekelwe isisindo ngesidlo esisekelwe ezitshalweni
Ucabanga ngokuzama ukudla okutshalwe ezitshalweni? Mhlawumbe ufuna uhlelo lokudla kwesisindo somzimba we-vegan ukunciphisa phansi noma uhlelo lwesisekelo sokudla lwe-vegan ukuze ukhulise impilo yakho. Kunezinhlobo eziningi zokupheka nezindlela zokudla ezitholakalayo ku-intanethi futhi ziphrintiwe, kodwa akuzona zonke ezidalwa ngumuntu odla ukudla okunomsoco. Lolu hlelo lwe-vegan lokudla luhlanganisa izinsuku eziyisithupha, ngalinye lenzelwe isazi sokudla okunomsoco noma i-dietitian ebhalisiwe.
Sebenzisa ukuze wakhe uhlelo lokudla okunempilo oluhambisana nesimiso sakho nendlela yakho yokuphila.
Yini Ongayilindela Uma Uqala I-Vegan Meal Plan
Ngaphambi kokuba uthathe isinqumo sokuhamba ngesisindo sokulahlekelwa isisindo noma impilo engcono, cabanga ngendlela ukudla kwakho kuzoshintsha ngayo. Ukunikeza amakhemikhali, amaqanda, kanye nemikhiqizo esekelwe ezilwaneni kunzima. Kodwa uma ungumuntu we-carnivore, ukuyeka inyama kungabonisa inselele eyingqayizivele.
"Inyama icebile ngazo zonke izindlela. Kungaba ukwaneliseka ngokujulile nokudliwa," kusho u-Annie B. Kay, ohlangene ne-dietarian obhalisiwe. UKay ukhuthaza uhlobo olulodwa lwazo zokudla ezitshalweni e-Kripalu Centre ye Yoga & Health, lapho ehola ukudla okunomsoco. Uthi inyama iyasiza ekuvimbeleni indlala futhi iqukethe amafutha, aphethe ukunambitheka futhi anikeze ukwaneliseka.
"Uma abantu behamba ngokubandayo, balahlekelwa inyama futhi bazizwe belahlwa yi-flavour, mouthfeel, futhi banwetshwa kakhulu. Bangakwazi ukulamba ngendlela ejulile ekuqaleni, futhi kungathatha kancane ngaphambi kokumangala kwe-fiber namaprotheni okutshala ngaphakathi, futhi abantu bathola ibhalansi elungile lamafutha, amafayili, amaprotheni, nezakhi. "
Ngakho-ke ngenkathi umqondo wokuthola uhlelo lwe-vegan ukudla ngokuvamile ukhangayo, iqiniso lokuthi ukugcina indlela yokuphila kungase kube nzima nakakhulu kunalokho okulindelekile. Kodwa akudingeki uhambe konke ngokushesha. Izinyathelo ezincane ezibhekele impilo yokuphila zingase zisebenze kangcono.
Hlola lezi zinsuku zokudla ezidalwa ezidalwa izakhi zokudla.
Cabanga ukuthi ngabe uhlelo luzobe luyimpumelelo yini kuwe. Uma ucabanga ukuthi ukudla i-vegan nsuku zonke kuyinto engokoqobo, bese ukhetha izinsuku ezimbili noma ezimbili ngesonto ukuze uswe inyama kanye nobisi. "Khumbula ukuthi ngisho noma udla inyama encane futhi uphahla imifino, uzoqhubeka uthola ukudla okutshalwe yizitshalo," kusho uKay.
I-Week-One Vegan Meal Plan
Usuku ngalunye olubalulwe ngenzansi lenzelwe uchwepheshe ohlukile wokudla. Lezi zinsuku azizange zenzelwe ukusebenza ndawonye, kodwa akukho sizathu sokungasebenzisi uhlelo lokudla ngaleyo ndlela. Uzoqaphela ukuthi uhlelo lwesuku ngalunye lugcwalisa uhlobo oluthile lokudla.
Futhi, uzoqaphela ukuthi kunezinsuku eziyisithupha kuphela ezibalwe. Njengomdla we-vegan, cishe uzothola ukuthi upheka kaningi. Eziningi zalezi zidlo zingalungiswa kusengaphambili ukuze ube nokudla okuphephile kwezinsuku ezimbili kuya kwezintathu. Sebenzisa usuku lokugcina lwesonto ukuze ujabulele okusele.
Usuku Loku-1: Ukudla Okudliwayo Kwe-Meat Lover
Ingabe okwamanje udla inyama kukho konke ukudla? Uma kunjalo, hlola le menyu yesampula nguJackie Newgent, RDN, CDN. Uhlinzeka ngezindlela eziningana zenyama enhle, ukuze ungabi nomuzwa wokuthi ulahlekile. Uthi ukudla kudinga cishe amakholori angu-1500, okungaba nengqondo kwabesifazane abaningi ngisho namadoda athile azama ukwehlisa phansi.
- Ukudla kwasekuseni : I-Tofu Skillet yaseMexico ebizwa ngokuthi i-"Scramble" eyama-4 amaqanda e-Nasoya ehlwanyelwe i-TofuPlus emaasipuni amabili we-avocado ngama-utamatisi angu-10, amathanga angama-2 aqoshiwe, usawoti welwandle, kanye ne-powder turmeric. Faka i-1/2 indebe ubhontshisi omnyama, ama-2 wezipuni amaqabunga ama-cilantro amasha, 8 ama-blue organic tortilla chips, bese ukhonza ngezipuni ezintathu ze-salsa verde. Esikhundleni sekhofi, jabulela itiye elimnyama ngendwangu ye-lime.
- Isidlo sasekuseni : I-Hummus Pita Sandwich esetshenzisiwe- Sebenzisa i-pita enkulu egcwele okusanhlamvu futhi i-1/2 indebe hummus kanye no-utamatisi osikiwe, ukhukhamba, anyanisi obomvu kanye nesipinashi somntwana. Ngakolunye uhlangothi, yiba 1 amakhekhe amajikijolo noma izingcezu zemango kanye netiye elihlaza elihlotshwe nge-mint fresh.
- Isidlo : I-Open-Face California Vegan I-Burger-One Organic Shiitake I-mushroom I-sunshine Burger i-patty ingxenye engama-1 anyanisi obomvu (noma u-anyanisi e-caramelized), ama-avocado tincetu, namakhekhe ayi-cup cup. Ngakolunye uhlangothi, ube ne-caulifulawa "e-steak" yamafutha omnqumo omile-oqoshiwe ne-rosemary nosawoti olwandle kanye ne-1 inkomishi yesipinashi esine-steamed nge-lemon wedge.
Uma ulambile phakathi kokudla, u-Newgent uthi ungajabulela isiphuzo-ngesilazi bese uhlala ngaphakathi kokubalwa kwekhalori engu-1500. Vele uhlanganise i-1/3 indebe KIND okunomsoco wezinhlamvu ze-Peanut Butter Wonke amaqabunga e-Grain ane-1/3 indebe ye-yogurt esetshenziselwa izitshalo noma ibhanana elifihliwe.
Usuku lwesi-2: Uhlelo lwesidlo se-Vegan for a Loiry Lover
Uma okwamanje udla ukudla okuningi okwesilisi (ubisi, ushizi, i-yogurt), khona-ke isilwane sokudla se-vegan sosuku lungafaka isikhalo kuwe. Uhlelo lokudla ngompheki oqinisekisiwe wezokudla okunomsoco uMelissa Eboli unikeza ukudla okunomsoco okuhambisana nesitshalo njengobisi lwekakhukhunathi.
- Isinkwa sasekuseni : I-oit yekota eyodwa eqoshiwe eyenziwe nge-1 ithisipuni i-flax nezinhlamvu ze-chia, i-1/2 indebe amajikijolo ahlanganisiwe, i-1 ounce yama-walnuts, ne-1 inkomishi yobisi lwe-coconut.
- Usuku lokudla: Isaladi ekhonjiwe ne-Veganaise, ubhontshisi omnyama, isilimo esidliwayo esinamagatsha anamanzi, no-anyanisi obomvu ku-cookie paleo.
- Isidlo sakusihlwa : Ama-four ounces we-tempeh anezinyosi agcwele isoso se-vegan. Enye indebe ye-quinoa exutshwe nendebe yama-pepper okubomvu okubomvu kanye ne-broccoli eshisa.
- Idayisi : I-yogurt ye-coconut yogurt enezinhlayiya ze-chogan, i-pecans nesinamoni.
Usuku lwesi-3: Uhlelo lwesidlo se-Vegan for Lover Lover
Uma ujabulela isinkwa, i-pasta, kanye nokunye kokudla okwe-starchy, kuzomele uqaphele ngokukhetha kwakho uma uhamba. Eziningi zalezo mikhiqizo zihlanganisa ubisi namaqanda. U-Andrea Johnson, i-RD, i-CSP, i-LDN ihlanganisa lolu hlelo oluhlukile lokudla lwe-vegan olukusiza ukuba wenze izinqumo ezihlakaniphile ze-vegan. Ubeka ukudla okuvamile okwesinkwa njenge-croissant yekusasa, i-pizza nama-cookies wesidlo sasemini, nezinkwa zokudla kwezinkukhu ezidliwayo nge-dinner ngokudla okuhambisana nesicwangciso sokudla se-vegan.
- Ukudla kwasekuseni : Vegan IsiNgisi muffin ne-avocado tincetu nosawoti / pepper, ikhofi ngekakhukhunathi ubisi ukhilimu
- Usuku lokudla: I-quinoa ene-sauce engenayo ubisi lwe-milk, isihlwaya sase-Italy, nobhontshisi abamnyama abanesigamu ingxenye yesinkwa esingenaso ubisi kanye nemifino eluhlaza okwesibhakabhaka ukusiza ukuhlinzeka ngensimbi
- Isidlo sokudla : I-veggie noma i-soy burger evulekile-engxenyeni yebhiya elingenalo ubisi ne-izaqathe noma isaladi ene-milk-croutons kanye ne-vinaigrette ebhalsamu.
- I-Dessert : i-gluten-free, amakhukhi athengwe ngesitolo se-vegan, noma i-ayisikhilimu enokonathi noma i-nut
U-Andrea uthi ukudla okunomsoco okwanele, le menyu kufanele ixhaswe nge-snack yamantongomane ukuze inikeze insimbi eningi namaprotheni. Kufanele futhi ihlanganise i-calcium ne-vitamin D ngaphezulu ngesimo sesiphuzo esithile, njengobisi lwekakhukhunathi oluqinile, ubisi lwe-cashew, noma ubisi lwe-almond, okungama-calories amaningi. Ukudla okudliwa yi-Liberal kanye nezinhlangothi zezithelo nemifino kufanele kuvunyelwe ukusiza nge-satiety.
Usuku lwesi-4: Ukudla kwe-Vegan Meal Plan yokugcwala abahlengi
Lolu hlelo lwesampula yokudla lwe-vegan nguSarah Heckler, MS, RD, LDN, CISSN luzokugcina unelisekile uma udla ngokudla okunamandla, okunothile, okunosawoti nokugcwele ukunambitheka. Izinhlobonhlobo zokudla okuphelele, okunezintambo ezigcwala kuzokugcwalisa futhi kusize ukuvimbela izifiso.
- Ukudla kwasekuseni : I-one noma ezimbili tincetu zama-potato "isilonda" esinezinhlayiya ezingu-3-4 ze-avocado egcotshiwe efafazwe imbewu ye-chia ne-paprika
- Isinkwa : Izipuni ezimbili ze-hummus nezindwangu zezimbali
- Usuku lokudla : Isaladi nge-2 izindebe isipinashi, 1/4 inkomishi eqoshiwe i-pepper bell, 1/4 indebe eyomile ekhuniwe, utamatisi oqoshiwe, kanye ne-noterns e-squash noodle. Gqoka ngamafutha noviniga.
- Isitokisi : Ikhekhe elilodwa lama-cashews ne-1 inkomishi yamajikijolo
- Isidlo : Ikhobe eyodwa I-Potato Emnandi, i-Black Bean, ne-Quinoa Chili ifakwe ne-2-3 wezipuni ezikhishwe i-avocado.
Usuku lwesi-5: Uhlelo lwesidlo se-Vegan for a Tooth Sweet
Uyakuthanda ukudla okunambitheka futhi okunomsoco njenge-caramel ne-tshokoledi? Lolu hlelo lokudla okunomsoco olwenziwa nguMolly Cleary, MS, RD, CDN, i-CNSC linikeza ukudla okungenzeka kukujabulise. Ibhotela le-nut, i-tahini e-creamy, i-popcorn, ne-trail mix mix ehambisanayo ne-creamy ehambisana ne-sweetness ukuze uhlale ujabule.
- Ukudla kwasekuseni : Enye ikhofi yekhofi ngobisi lwe-soy, ama-2 ayizinhlayiya ze-toast ne-almond ibhotela, nezithelo ezintsha ezinamathele
- Usuku lokudla : I-saladi eluhlaza eluhlaza nemifino exubekile, ikhukhamba, utamatisi, izaqathe, i-lentile, ama-chickpeas, ama-avocado, amafutha noviniga okugqoka
- Inyoka : I-Popcorn (evezwe ngamafutha) noma ingxube ye-trail (amantongomane, imbewu, izithelo ezomisiwe)
- Ukudla kwesidlo : Isitsha sezinhlamvu esenziwe nge-farro, amazambane amnandi, imifino eluhlaza, ama-sunflower, nokugqoka i-lemon noma i-rimon esiphundu, izaqathe, amahlumela abhontshisi, iklabishi ebomvu, i-edamame, ama-scallions kanye ne-peanut ebhokisini le-peanut soy vinaigrette
- I-Snack noma i-dessert : I-yogocut noma i-soy engeyona eyisibili ye-yogurt enye (njenge-SoDelicious noma iKite Hill i-yogurts e-almond-based) enezithelo ezintsha
Uma ufaka isobho (noma noma yisiphi isinkwa ekudleni kwakho kwe-vegan), kuzodingeka ukhethe okukwenziwa ngaphandle kwamaqanda noma ubisi. UCleary uchaza ukuthi akuwona wonke amaqebelengwane ayi-vegan, ngakho-ke kubalulekile ukuhlola izithako zemikhiqizo yezilwane ngaphambi kokukhetha kwakho. Usikisela ukuzama uHezekiya isinkwa sokusanhlamvu esiphelele noma isinkwa se-multigrain esinomdlavuza we-multigrain kusuka ku-Trader Joe's.
Usuku lwesi-6: Uhlelo lwesidlo se-Vegan for Eat Typical Eater
Lolu hlelo lokudla oludliwayo lukaMeangan White, MA, i-RDN lunikeza ukudla okuningi okungase kubonakale kujwayelene nawe uma udla ukudla okuvamile okuMelika. Ukudla okufana nokudla kanye nokugcoba kungabandakanywa ohlelweni lwakho lokudla uma nje uthenga ngokucophelela futhi ukhethe ukudla ngaphandle kwezithako, isilwane noma izithako ezisekelwe emaqanda.
- Ukudla kwasekuseni: Isinkwa esisodwa sokolweni kakolweni nesipuni esisodwa se-almond ibhotela. I-one ounce lonke okusanhlamvu okulungiselelwe ukudla okusanhlamvu nge-cup ekhishwe yi-strawberries (noma izithelo eziyizintandokazi) ne-1 inkomishi yobisi lwe-soy, i-calcium-eqinile.
- Usuku lokudla : I-tortilla eyodwa egcwele-ukolweni we-burrito noma i-taco. Gcwalisa i-1/2 indebe ye-ubhontshisi obunwetshiwe, 1/4 indebe ye-salsa, i-1/4 indebe, i-1/4 indebe utamatisi oqoshiwe. Jabulela nge 1/2 cup cup carrot (noma imifino oyikhonzile) ne-1 ithisipuni yomnqumo noma amafutha ashukela nejamu lemon eliphefumula phezulu. Ijubane elilodwa le-orange, eliqinile nge-calcium.
- Isiphuzo se-ntambama : I-ounce engamatshumi amahlanu (noma intambo engavumelekile), amakhekhe amakhekhe omisiwe (noma izithelo ezithandayo ezomisiwe), ubisi olulodwa lobisi lwe-soy, i-calcium-eqinile.
- Isidlo se-dinner : Hlanganisa i-cup eyodwa ye-tofu (isethi ye-calcium), i-cup eyodwa noma isipinashi, i-1/2 indebe ebomvu imichilo (noma imifino eluhlaza oyintandokazi), ne-1 inkomishi irayisi elibomvu nama-2 amathisipuni amafutha omnqumo. Jabulela i-cantaloupe engu-1 yocube (noma izithelo eziyizintandokazi).
- Idayisi : Ikhefu elilodwa lesigamu senkomishi
Izwi elivela
Khumbula ukuthi uma uqala ukudla okutshala izitshalo, izindaba zekhwalithi yokudla . Uma uqala uhlelo lokudla lwe-vegan ukuze ulahlekelwe isisindo noma uzizwe uzizwe kangcono ngomzimba wakho, izifundo zibonise ukuthi kungenzeka ukuthi ufinyelele umgomo wakho uma ukhetha ukudla okuphelele okucutshungulwa kancane. Cela usizo lwe-dietitian obhalisiwe, uthathe isigaba sokupheka, noma utshale imali e-cookbook ye-vegan ukuze ufunde ukulungiselela nokudla ukudla okunomsoco ukuze ubambelele ohlelweni lwakho bese uluguqulela uhlelo lokudla oluphephile nolwanelisayo.
> Imithombo:
> Satija A, Bhupathiraju S. et al. Ukudla okunomsoco okunempilo nokungahambi kahle kwezempilo, kanye nengozini yeCoronary Heart Cold in Adult Adults. Umagazini we-American College of Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Isigaba A. Isivivinyo sokulahlekelwa kwesisindo seminyaka emibili esilinganiselwe Ukuqhathaniswa nokudla kwe-Vegan kuya kokudla okunomsoco okungezansi okuphansi *. Ukukhuluphala . 2007; 15 (9): 2276-2281.