Hatisi kuzotaura pamusoro pekuti zvakanaka here kutendeukira kune zvinomera kana kwete. Munhu wose anosvika mubvunzo uyu nemafungiro ake maonero, maonero pamusoro pezvokudya zvine utano, mararamiro , hukama nemhepo. Ngatisiye zvose izvi uye tifunge kuti mhuka yezvinomera inogona kuva inonaka uye yakasiyana.
Kusiyana kwemhuka
Ngatitangei, zvichida, nekuti mhando yezvokudya zvezvirimwa zvinogona kusiyana zvichienderana nekutungamira kwaunosarudza. Saka, kurambwa kwakakwana kwezvinhu zvose zvemhuka yakabva (kusanganisira mukaka, uchi, mazai) uye michero yekushandiswa kwezvinhu zvipenyu kunonzi veganism.
Kuvapo mumiti yezvigadzirwa zvemisi, mazai, uchi mukubatana nekuramba nyama - ovo-lakto-vegetarianism.
Uye kana iwe uchisiya chete mazai emisi uye zvokudya zvinomera - racto-vegetarianism.
Mukuwedzera, pane zvokudya zvakasvibirira - idya zvokudya zvezvirimwa zvisiri kushandiswa zvinopisa. Uyewo vanodyara vanodya hove uye kunyange nyama.
Nzira yekuita sei mabiko akaenzana?
Dambudziko guru rezvirimwa zvose ndekushaiwa kwemaamino acid anokosha . Saka, nyama ine sarudzo yakakwana yavo, uye kune zvimwe zvose, kubva kumichero yezvokudya zvepanyama zviri nyore kudzika. Kubva pane izvi tinopedzisa: miriwo yezvokudya zvakagadziriswa inofanira kunyanya kuva neprotini yemichero yekudya.
Asi izvi hazvingakwani. Zvakakosha kudzidza kuti uwane sei zvakakwana zveamino acid kubva pane imwe kudya, nokuti kushaya lysine kunotungamirira kune zvose zvaunoita kuti "kukohwa" valine uye leucine irege kuva pasina. Amino acids "basa" muhuwandu hwavo hwose.
Nokudaro, mapeji ezvokudya zvezvirimwa anofanirwa kunge akajeka uye akasiyana. Funga nezvezviyo, zviyo, marimu, mbeu, nyemba, uye soy. Soy ndiyo inonyanya kusimbisa nyama yemiti. Kana iwe ukatarisa chokwadi muchiso, unogona kutaura kuti isu tose tinodya soya, tisingazvizivi. Zvechokwadi nanhasi chero ipi zvayo yatenga zvigadzirwa zvakagadzirwa, sausages, sauces zvine iyo.
Ne soya, unogona kuedza uye kubika nyama yako inofanirwa kuenzaniswa. Zvatinokuratidza iye zvino mumapapiro emiti yemichero.
Cottage cheese curd
Zvisungo:
- soy cottage cheese (tofu) - 200 g;
- mafuta akaoma yemiriwo - 150 g;
- Ifura yefuragi - 2 makapu;
- soda, yakadzikunurwa newaini-¼ tsp;
- Vanilla shuga - 1 teaspoon;
- shuga yehupfu.
Kugadzirira
Mafuta okusaura, kusanganisa neupfu, kuwedzera cottage cheese, soda, vanilla shuga. Tsvina kusanganiswa zvishoma nezvishoma kuwedzera hupfu sezvinodiwa. Ita iyo kuhupamhi hwe ½ cm, kutema uye roll muhuga. Isa pamusoro pekabhapiti nepepment pepa uye bheka kwemaminitsi makumi maviri.
Cold sauce
Zvisungo:
- tofu - 4 tbsp;
- mayonnaise - 1 tbsp;
- cheese yakagadzirwa kubva kune soy - 1 tbsp;
- kubika, grated beet - 1 tbsp;
- garlic powder kana kupwanyika fresh garlic - 1 tsp.
Kugadzirira
Sakanidza zvose zvinoshandiswa, kurongedza nemidhero uye kushanda semuuce wezvokudya kana zvechingwa.
Olivier weTofu
Zvisungo:- tofu - 500 g;
- gorosi peas - 1 piti;
- mayonnaise - 400 g;
- greens - 1 bunch.
Kugadzirira
Dhaira mu cubes tofu, wedzera pezi, yakagadzirwa zvakanaka nemiti uye nguva nemayonnaise. Vekudyara vanofunga kuti mune ino mapeji, paunowedzera zvinoshandiswa zvinowanikwa muorivhi zvinoshandiswa (mbatatisi, eonikisi), kutora kunowedzera kuora.
Dessert kubva kuTofu
Zvisungo:
- tofu - 500 g;
- juice - 1 tbsp;
- mvura - 1/3 mukombe;
- uchi - 2 tbsp;
- bhanana - 2 pieces;
- vanillin - 1 pinch.
Kugadzirira
Dura mabhanana ane zvindori, fungidzira tofu nemvura nemvura yemononi. Isa zvinhu zvose mu blender, wobva wawedzera vanillin uye whisk kusvikira yakanyarara.
Heano iporoteni yakakura yezvokudya zvatinazvo. Nenzira, menyu yemidziyo inogona kubatsira mukurasikirwa. Uye vakadzi vazhinji vari mumweya vanosarudza zvinodhaka nemutariro yekuvandudza maitiro avo.