Kai vegan mō te ngaronga taimaha: tohutao me ngā tahua mo te wiki

Kua tae mai te kaimangatanga ki oraraa o te iwi rite te ara o te ora, e kore e manako tetahi hua kararehe. Neke atu i te wa, i nga piri o tenei tirohanga ko te mana ke ritenga, te tangata kua ki te kai hua me te waiu, engari e kore e kai, te ika me te heihei e kai - he ovo- me laktovegetariantsy, etahi tino whakakorea katoa o enei hua - he vegan. Otiia e kore e tenei mutu iwi: i roto ia ratou i reira ko te hunga e kai hua anake, me te hunga e pau huawhenua, hua me huawhenua i roto i to ratou ahua raw. Kia a kite aha herenga Kei te āhuatanga i te taha o te vegan kai, a koutou e kai me te mea ko te kore.

He aha te mau parau tumu e haapa'o te weikana

Iwi aau rohe koutou kai ki te whai i te pai take mo tenei, e fakahā atu te nuinga i te matatika te mau parau tumu. Ko te kupu, te weikana kaua e kai te kai, te ika, te heihei, me te kaimoana, rite te kararehe Are parekura mo te tangata tini mea. e kore ano e kai ratou i tetahi hua miraka no ratou e whakapono e te tukanga o miraka he kau i roto i tona ora katoa ko te tukanga māori. E araia ēnei iwi i te kai o hua, e tika ana ki te meka i puritia whakapanga heihei i roto i ngā āhuatanga Kāore mo ratou i roto i ngā wheketere me ngā pāmu. Ko te taua whakaaro e pā ana ki etahi honi, no te mea te reira ki te tangohanga o atu i te pi. Na reira, te kōwhiri i te huarahi ki te ngaro taimaha rite te kai vegan, he tika ki te piri ki enei mau parau tumu te reira, ara, ki te koutou tino kore e faaite katoa o te whakapono i runga ake.

Ngā take mō te kōwhiri i te kaimangatanga rite te āhua

O te akoranga, ka whakaputa i te kai vegan mō te ngaronga taimaha hua pai - no te te wiki, ka taea e koe te ngaro 2-4 kg. Otiia he tokomaha te iwi whiriwhiri reira rite te ara o te kai mo te ora, ko reira pera ka noho rawa te roa o te pānga, tuku ki a koutou e kore e riro ano maka Ng. Weikana e haere mai ki tenei ara o te ora mo te maha ngā take:

• mahue atu i tetahi hua kai, miraka me te hua whakaiti ratou kararehe iti te mamae i ahumahi kararehe;
• Hindu, Buddhists me etahi Karaitiana mau enei whakaritenga i runga i te papa whenua karakia;
• i te mana tonu i runga i te parau tumu o te whakapai ake i te hauora me te tonu, i reira he otinga i roto i te tinana;
• mate pāwera ki ngā hua kararehe makanga o ratou tinana ranei;
• disorders karere i roto i te horomanga kai, ka ite hara, e manukanuka iwi, e kai i te hua tapuí.

Ka rite ki a koutou e taea te kite, veganism - ko reira pai te kai rāhui mō te ora i raro i te mana o etahi whakapono, engari ano hoki i rite te kai hoki e taea te whakamahi i te reira.

Me pēhea te ki te piri ki tou kai

Ki te koe i te whakatau e te vegan kai - he tika ana kōwhiringa mo pae whakakahoretia o te taikaha henimita a manokaramu, reira ko utu ki matau te tikanga o te whakauru tukua kai. Ka rite ki kua whakahuatia, kua tatou ki te hoatu ki runga te kai, me te miraka hua, engari ka taea e koe te whakakapi ratou ki soy (tīhi, tīhi, miraka pē, kirīmi kawa).

Etahi he taea te kai i te tikanga o nati, hua, purapura, he maha nui o purapura, greens hou, me te, o te akoranga, huawhenua me hua. I te ra e tūtohutia ratou ki te pau 5-6 ngā tohanga 3-4 ngā tohanga o purapura, me te 1-2 anake kia nati, hua soy, he pini, harore. Ka rite ki tetahi atu, e kore e he kai vegan whakarato mo te whakamahi o tītipi rīwai, inu pākawa, kawhe me rota o sweets. Ka taea e koe te inu i te ava i roto i te tukatuka kahore e i whakamahia kiri egg gelatin ranei, a hoki hua te rare e kore me Kei roto "rāhuitia" wae. Kia kai anake, no te mārama ua hiakai, inu 2-3 rita o te wai ia, me te tāpiri mahi.

Vegan kai: i te tohutao mō ia ra

Mā te whakamahi i te nui o hou huawhenua, otaota, nga mea kakara, pata, hua, me te tahi atu hua whakaaetia, ka taea e koe te tunu i te whānuitanga o ngā rīhi reka. whakahere matou a koutou i te tino reka, me te hauora.

• Zucchini hupa. Peel me pae kupenga 2 zucchini, tuku ki roto i kohua te wai tote, ka tunu hoki te 10 meneti. paraoa Fry i te hinu huawhenua, diluted ki te rahinga iti o te hupa huawhenua, hupa ka whakakī hou te reira. Kohuatia hoki 10 meneti i runga i te iti i te wera. I mua i te taviniraa, whakapaipai ki te otaota tapatapahi.
• Kareparāoa hupa. Iti pane wehea ki Kocheshkov, ringihia kohua wai. Haere tonu ki tuari hupa o zucchini (perezharku tāpiri paraoa, me te otaota).
• pepa puru. Kohuatia wehe raihi me te soya mīti mōrohe, uru, tāpiri i te huawhenua tapatapahi, kakara me seasonings. Te reira i ko taea ki te whakamahi tōmato, riki, nati, karepe, curry, te tote, huawhenua hinu. E rave rahi pepa free i uri pouaka, ki tonu i te mōrohe kai maoa, i waiho i roto i te kōhua, ka hipoki ki totea wai. Kohuatia hoki 10 meneti, ki te hoatu i te mayonnaise soy kirīmi ranei.
• Deruny (panekeke). e horoia Potatoes, pania i runga i te grater pai reo ranei, ringihia te wai i reira. Tāpiri riki tapatapahi, paraoa (1-2 v. L.), Tote, me uru. Fry i roto i te hinu huawhenua rite mātotoru, i runga i ngā taha e rua tae noa ki Palauningí.

Whakaaetia ki te whakamahi rite he pono vegan tohutao, me te tikanga, te whakakapi a ratou katoa kararehe kai tipu.

Ko te hanganga āwhiwhiwhi o te rihi mo te wiki

Ki te whakamahia mō te ngaronga taimaha kai vegan, te tahua mā te whakamahi i te tohutaka i runga ko e whai ake:

1. Hoki parakuihi - huawhenua, panekeke potato me te tea.
2. I te tina - he mahi tuari o hua.
3. Hoki te tina - hupa o zucchini kareparāoa ranei me wai.
4. I tina - puru pepa ranei rārangi kāpeti (rite i roto i te tikanga taua), rētihi, huawhenua me hope e whaowhia.

I roto i te tikanga ki te etahi te kai, e taea te kīnakinaki i tenei ra ki ētahi atu. Tenei he tauira o te tahua mō te ra:

1. Hoki te parakuihi - oatmeal ki te hua, huamata huawhenua me te tea.
2. I tina - tetahi hua.
3. Hoki te tina - hupa ki te pīni me huawhenua.
4. I te paramanawa ahiahi - huamata hua.
5. I tina - Buckwheat ki harore, huamata huawhenua.

ra tuatoru:

1. Breakfast - parei pāreti, hua huamata me te tea.
2. Tina: huamata huawhenua (vinaigrette pai).
3. Tina: hawhe wahi ma o pea puree i kohuatia ra, ka raihi, tatao huawhenua.
4. Afternoon paramanawa: hua.
5. Dinner: Huamata o poro pahuhu o huawhenua (i roto i te oumu ranei i runga i te tunutunu), me te kāpeti Hainamana, kohuatia pīni ki te kīnaki tōmato, taro witi katoa (1 wāhanga).

Ki te hiahia koe e taea e koe te tunu i tetahi kai me ngā huamata, i roto anake hua otaota. Tenei kai vegan mō te wiki he e tika ana mō te tangata.

Ngā Hua kawea e tenei kai

Ētahi iwi i roto i te wiki mōhio te pānga e hopoi mai te kai vegan. He kitea i 3 ki te 5 kg hua Taumaha mate, mana'o te tinana otinga, hauora me te tūāhua ki te pai, hou, me te maia. Heoi, ko te kore o te pūmua e tika ana, ngā matūkai me etahi huaora ko tetahi o nga paruparu e kua he kai vegan. Urupare i te hunga e reparacion i runga i te kai tika ki miere taimaha, me kore i tona ngakau, e whakaatu e iwi nei kua taunga ki te kai kai, me te koimutu whakarerea ana e ia, te reira ko uaua ki te mahi - i te reira ko ratou noa Kaua e whai nui te ora.

Atu utu hoki te kore o te huaora me ngā matūkai

Ko te rerekētanga matua, e kua he vegan kai ko te kore o te huaora B _12, hua nei te anake i roto i te wahi kūnatu o te kararehe. Na reira, ki te whiriwhiri koe i tenei kai, me e haere koe ki te piri ki te reira mo te wa roa, me tika ki te tango i huaora _B12 i roto i te puka papa. arata'i Ko tōna ngaro ki disorders pōhewahewa me te anemia.

whakaaro Medical i runga i te kai vegan

tautoko Veganism e etahi whakahaere i runga i te kai tōtika, engari te nuinga o tākuta faahapa tenei tikanga o te supply. whiwhi te tinana tangata etahi matū anake i kai, me te miraka hua, ano i roto i to tatou whenua anake i roto i nga pa nui, ngā wāhi tāone, koutou e taea te hoko tata katoa te hua tāwāhi me huawhenua, me i roto i te pa, me kawanatanga kahore he reira taua rerenga kētanga. Whakaae, te mua Russian kai o te rīwai, te kāpeti, te kāroti, e pai hohoro whiwhi hōha a e pai kore kawea te pai ai o reka.

Rāhuitanga i runga i te whakamahi o te kai

Te reira i Kei te whakapono te e he vegan kai mo taimaha ngaronga, mo iwi o katoa ake me ngā. Heoi, i te reira kia utua motuhake whakarongo ki tenei ara o kai hapu me lactating wahine. kia riro i te tamaiti nga kai e tika ana katoa, whakawhanake i roto i te kopu, Me tino wahine kia hapu ki te tango i huaora matatini, ki te kahore e whakatakotoria e ratou ki te homai ake dieting. A ki te whangai i te hou i roto i te tuatahi o nga marama torutoru hiahia ana koe ki te whāngai ū, i roto i te wā tino - ranunga waiu. Kēne kore Kia te tamaiti i whanau ki te patiaraa vegan āhua - te kuao koati hiahia te pūmua, me te ngako mo nga tika me pai te whanaketanga.