Ukutya kwemifuno kuye kwathandwa ngenxa yempilo, yokusingqongileyo kunye nentlalo-ntle yezilwanyana. Imakethi inika iimveliso ezininzi zemvelaphi yesityalo, ukusuka kwiindawo zobisi ukuya kwi-vegan cheese, kubandakanya ioyile yesiseko yemifuno. Ibhotolo esekwe kwimifuno, ibizwa ngokuba yi-vegan oyile, i-oyile engasebenziyo yeoyile engafundwanga, edla ngokufunyanwa ngokuxuba amanzi ngeoyile yeoyile yemifuno, i-coconut, i-coconmonia okanye indibaniselwano yeoyile.
Ezi mveliso zihlala zinezithako ezongeziweyo, ezinjengetyiwa, iidayi zedayi kunye neencasa zendalo okanye zezendalo ukuze zifane neoyile yokwenyani. Nangona kunokubonakala ngathi ifana noMargarine, owona mahluko kukuba uMargarine unokuqulatha inani elincinci leemveliso zobisi, ngelixa iioyile ezisekwe kwimifuno ayinazo iimveliso zezilwanyana. Njengoko ifikeleleka ngakumbi ioyile yemifuno yeoyile, unokuzibuza ukuba ziluncedo kwimpilo. Eli nqaku lixoxa ngexabiso lesondlo leoyile esekwe kwimifuno, izibonelelo zabo ezinokubakho kunye nezinto ezingalunganga, kunye nokuthelekisa kwabo ngeoyile yokwenyani.
Ukutya kuchanekile
Kuba zenziwa ikakhulu ngeeoyile zemifuno, ioyile ezisekwe kwimifuno, njengommiselo, zineekhalori ezininzi kunye namafutha. Kubalulekile ukuba uqaphele ukuba umxholo wezondlo, ngakumbi ukwakhiwa kwee-acids ze-acid, ioyile yemifuno ingahluka ngokuxhomekeka kwii-oils ezisetyenziswayo kunye nokongezwa.
Unokongeza iziqholo kwi-oyile yemifuno yokungcamla
Ifoto: HARTAHH.USPUS.com.
Izibonelelo ezinokubakho
Kuba iioyile ezisekwe kwimifuno zenziwe ngeoyile yemifuno kwaye azinazo iimveliso zezilwanyana, ukusetyenziswa kwezi mveliso kunokuba neenzuzo ezithile zempilo nendawo yakho.
Umxholo ophezulu we-mono-fat
Amafutha aqingqiweyo luhlobo lwamafutha angenazimali ezinamafutha enye kuphela kwimo yazo. Zihlala zigcinwa kwioyile yemifuno kunye namandongomane. Ukutya okunomxholo okuphezulu we-monipurated kunxulunyaniswa neflethi yempilo, ukubekwa kwemvume yeswekile yegazi kunye nobunzima bomzimba. Ngapha koko, izifundo ezininzi zibonakalisile ukuba ukutshintshwa kwamafutha aseMunon ngamafutha anethatyatho ekutyeni kunxulunyaniswa nokuncipha kunye nesifo sentliziyo. Kuba ezinye ioyile zemvelaphi yemifuno ziyimithombo etyebileyo ye-mono-engakhuselekanga, njengeoyile yeoyile kunye neoyile yeavokhado, ioyile esekwe kwimifuno, inamafutha engaphezulu kweoyile yobisi.
Umxholo ophantsi wamafutha anethayo
Xa kuthelekiswa neoyile ye-cream eqhelekileyo, ioyile esekwe kwimifuno, njengommiselo, zinamafutha angaphantsi kwamandla. Nangona iingcebiso jikelele, uphando akazange ayinakufumana dibaniso ebalulekileyo phakathi ukuselwa amafutha isinyibiliko umngcipheko ezingapheliyo, ezifana nesifo sentliziyo okanye istroke. Nangona kunjalo, izifundo zibonakalise ukuba amanqatha agcweleyo ayonyusa imingcipheko yezifo zentliziyo, kubandakanya amanqanaba e-bisterol (i-proseb cholesterol (i-prosein chelesterol (i-protein chelesterol (i-prosein c.s ineenkxalabo ezithi xhaxhe kakhulu Amafutha agqwethekileyo anokwandisa abamakishi, abanxulunyaniswa nomngcipheko owonyukayo kwizifo ezingapheliyo. Ngokuchasene noko, ukutya bezityalo kwakunxulunyaniswa nokuncipha komngcipheko wezifo zentliziyo kunye nokuvuvukala okungapheliyo. Nangona uphando olongezelelweyo luyafuneka ngendima yamafutha agcweleyo kwimo yezempilo ngokubanzi, kufanelekile ukuba ioyile yemvelaphi yesityalo, njengeoyile yesundu kunye nemithombo etyebileyo yamafutha athambileyo. Ngenxa yoko, ezinye ii-oyile zeoyile zemifuno zinokuqulatha isixa esikhulu samanqatha kunabanye.
Ngcono kwindalo esingqongileyo
Ukunciphisa ukusetyenziswa kweemveliso zezilwanyana kunye notshintsho kwiskimu esikhulu sesondlo kunxulunyaniswa nezibonelelo zendalo esingqongileyo, njengokunciphisa ukukhutshwa kwegesi yemveliso kunye nokusetyenziswa komhlaba namanzi. Olunye uphononongo lwezifundo ezingama-63 lubonise ukuba inguqu yokutya kwi-Western West kwiNkqubo yeSoftware esekwe kwiSityalo ingakhokelela ekunciphiseni kwegesi yegesi eluhlaza kunye nokusetyenziswa komhlaba nge-20-30%. Nangona kunjalo, ioyile yesundu, efunyanwa ikakhulu kumthi womthi we-Elaeis, ekhula kwi-Western kunye ne-Afriewer Afrika kwaye iqulathwe kwi-oils yesiseko semifuno, iimbambano. Yaboniswa ukuba iimfuno zooyile zeoyile zinemiphumo emibi yendalo esingqongileyo, kubandakanya ukusika amahlathi kunye nokuphulukana neyantlukwano yezilwanyana zasendle. Ukuba unexhala le-oyile yesundu kwindalo esingqongileyo, qiniseka ukuba ujonge ukutya okungaqulatha inyama okanye ioyile yepalmoman.
Ukutshintshwa kokutshintshwa
Kuba iimveliso ezininzi zinencasa efanayo kunye nemvakalelo emlonyeni, kunye nebhotolo eqhelekileyo, ioyile yemifuno zinokuba zizithombe zokutshintsha i-vegan kwaye xa ukupheka. Banokuba yinye indlela elungileyo yokukhupha ioyile yokufudumeza abantu abangenayo i-lactose okanye iimveliso zobisi. Kuba ezi mveliso ziyi-vegan, zilungele abantu abaphethwe zii-allergies kumaqanda, intlanzi okanye i-mollusks. Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ioyile idlala indima ebalulekileyo ekuthumeleni yokugqibela kwaye incasa yokubhaka kunye nezomsebenzi ngenxa yomxholo wayo wamanzi kunye neempawu ezizodwa zekhemikhali. Ngethamsanqa, kukho ioyile esekwe kwimifuno enesiphumo esifanayo xa sibhaka. Ukuba uceba ukutshintsha i-oyile ye-vegan eneoli eqhelekileyo kwiiresiphi, qiniseka ukuba ufunda loluphi uhlobo okanye imveliso efanelekileyo.
Izinto ezingalunganga ezifanele ziqwalaselwe
Xa uthenga ioyile ye-cream kwimifuno, kubalulekile ukuba uthathele ingqalelo nayiphi na into enokubakho, enjengomgangatho wezithako, umxholo we-Omega--6 kunye nexabiso.
Inokuphinda isebenze kakhulu. Njengakwimeko yezinye iindlela zemifuno, ezinjenge-oatmeal okanye itshizi ye-vegan, ezinye iimveliso ziphantsi kwemali enzulu kunabanye. Izifundo zokujonga zibonisile ukuba ukutya okuphezulu kokutya okuphezulu kokutya, njengommiselo, ziqulathe izondlo ezingalunganga kwaye zinokunyusa umngcipheko wokutyeba kunye nesifo sentliziyo. Xa uthenga ioyile kwimifuno, jonga iimveliso ezinomxholo ophantsi weoyile ezihlanjululwe kakhulu kwaye ngaphandle kwezinto zongezwa, ezifana ne-dys kunye neencasa. Ukongeza, njengoko ii-oyile ezisekwe kwimifuno ayinayo imali ebalulekileyo yezakha-mzimba, kubalulekile ukuba uzisebenzise ezi mveliso kwinxalenye yenxalenye yokutya okunempilo.
Isenokuba kunye nomxholo ophezulu we-Omega-6 Fatty Acids. Ukongeza amafutha e-Monon, ii-oyile ezininzi zemifuno ezisetyenziswa kwiimveliso zeoyile zeVegan zinee-fats ezininzi ezinamafutha, ngakumbi i-Omega-6 Fatty Acids. I-Omega-6 kunye ne-Omega-3 zimbini iintlobo zamafutha polyunyotited ukuba umzimba wakho awunakukwazi ukuzivelisa. Ngenxa yoko, kufuneka ufumane ukutya. Nangona zombini iintlobo zeFoks zibalulekile, ibonisiwe ukuba ukutya ngomxholo ophezulu we-Omega-6 kunye ne-Omega-3 imixholo yonyusa inqanaba lokuphelisa ukuvuvukala. Izifundo zibonakalise ukuba ioyile yemifuno yenye yezona zinto ziphambili ze-omega-6 ngokutya ekutyeni. Ke ngoko, ukuze kugcinwe ibhalansi yamafutha angenakufikelelwa, qiniseka ukuba ubandakanya rhoqo kwimithombo ye-Omega-emi-3, enjengembewu yeChia, imbewu yeflakisi kunye neoyile eselwayo. Ukuba awunguye i-vegan engqongqo, njengentsomi, njengesalmon kunye nesardaneni, ikwangumthombo obalaseleyo we-Omega-3.
Mhlawumbi ibiza kakhulu. Enye into enokubakho kweoyile ye-cream esekwe kwizityalo ezilele kwinto yokuba inokuba ibiza kakhulu kuneoyile ye-cream. Ngelixa ezinye iimpawu zinamaxabiso aphezulu, abanye banokuba phantse kabini njengeoli eqhelekileyo. Ukongeza, abanye abakwiimpawu bafumana ubunzima ngakumbi kunabanye. Ke ngoko, kuxhomekeka kwindawo yakho kunye nohlahlo-lwabiwo mali, iimveliso zakho zeoyile zinokulinganiselwa.
Inokuba ne-allergens enokubakho. Nangona ioyile yesiseko semifuno yindlela elungileyo yabantu abane-allergies kwiimveliso zobisi okanye ukungena kwi-lactose, isenokuba nelinye i-allegns. Ngokukodwa, ezi zeOLS zinokuqulatha iimbotyi zesoya, iinkuni zenkuni okanye gluten. Ukuba une-allergies yokutya, kubalulekile ukukhangela uluhlu lwezithako ze-allergens ezinokwenzeka.
Kwioli yemifuno, unokupheka izitya ezininzi.
Ifoto: HARTAHH.USPUS.com.
Izibalo ezongeziweyo ze-vegan
Nangona ioyile yesiseko semifuno yindlela elula yokuxelisa incasa kunye neoyile yeoyile kwi-tops okanye ngexesha lokupheka, kukho ezinye iindlela ze-vegan. Umzekelo, i-avocado i-avocado ityebile kwiivithamini ezininzi ezibalulekileyo kunye neeminerali kwaye zibonelela ngesandwich yekhusi yekhrimu kunye ne-toast. Ingasetyenziselwa njenge-oyile kwioyile xa ulungiselela iimveliso zetshokholethi, ezinjengeekeyiki. Ukubhaka nokupheka, zama enye yezi ndlela zisempilweni ngakumbi:
I-Applesauce
iponyoponyo
I-Banana rune.
Impompo yethanga
I-oils encinci ephathwayo, njengeavokhado, ioyile ye-coconut okanye ioyile yomnquma wokuqala
Ukusebenzisa njengokuncamathisela amathombe okanye iisandwich, zama enye yezithako zezityalo:
I-Avocado okanye iGuacaiali
Tahini
i-walnut okanye ioyile yembewu
I-Vegan Peto
I-Olive Tapenada
I-humus