Ngaba ujonge imibono ye-vegan ukugqiba imenyu yakho yeveki? Nokuba uyi-vegan ekhaya okanye awukho, imenyu yeveki ye vegan esisabelana ngayo namhlanje sinokukunika izimvo ezilula nezisempilweni ukuze ugqibezele isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa kubomi bakho bemihla ngemihla.
Iiprotheni zemifuno, imifuno, i-cereals kunye neziqhamo zinendima enkulu kule menu siye sazama ukulinganisela kangangoko ukuze unakekele impilo yakho. Isondlo esifanelekileyo sisitshixo sokujongana nobomi bethu bemihla ngemihla ngoko ke masiyithathele ingqalelo!
Imenyu yeveki ngoMvulo-ngeCawa
Imenyu yeveki esikulungiselele yona yenziwe isidlo sakusasa, sasemini kunye nesidlo sangokuhlwa. Ukucwangcisa imenyu yeveki kuthatha ixesha kwaye kobu bomi buxakekileyo uninzi lwethu, uncedo oluncinci alubuhlungu, akunjalo? Khange sibonise apha iimbono zokutya phakathi kusasa okanye phakathi kwemini, kodwa sikwenzile oko ekupheleni kwenqaku ukuze ugqibezele imenyu yakho ngeendlela ezahlukeneyo. Ke qaphela yonke into kude kube sekupheleni okanye ugcine le post ukuze ube nayo.
NgoMvulo
- Isidlo sakusasa: Iglasi yesiselo semifuno (iialmonds, ihazelnuts, soya, oats...) kunye Iicookies zebhanana kunye neqhekeza lesiqhamo esitsha sonyaka.
- Ukutya: Isuphu yerayisi ene-zucchini kunye nama-mushroom (onokuthi udibanise neminye imifuno ofuna ukuyisebenzisa ngokufanelekileyo). Iyogathi yemifuno
- Ukutya isidlo sangokuhlwa: I-tofu e-marinated ne-romanesco kunye nemihla. Iziqhamo kunye/okanye ukunyuswa.
Lwe sibini
- Isidlo sakusasa: Isitya seyogathi yemifuno eneziqhamo, imbewu kunye namandongomane
- Ukutya: Isaladi yamagqabi aluhlaza kunye neorenji kunye isipinatshi falafel. Isiqhamo.
- Ukutya isidlo sakusihlwa: Iipepile ezifakwe kwi-soy. Iyogathi kunye/okanye infusion.
NgoLwesithathu
- Isidlo sakusasa: I-porridge ene-almond kunye nekhilimu yebhanana.
- Ukutya: I-eggplant eyosiweyo kunye nequinoa kunye neyogathi kunye nesosi yegalikhi. Isiqhamo
- Isidlo sangokuhlwa: Isuphu yeNoodle enemifuno. Isiselo semifuno okanye i-infusion.
NgoLwesine
- Isidlo sakusasa: I-Toast kunye ne-tomato kunye neoli kunye nekofu okanye i-infusion
- Ukutya: Iimbotyi eziluhlaza eziFancy ngetapile ephekiweyo. Isitya seYogathi kunye nepesika kunye neepistachios.
- Ukutya isidlo sangokuhlwa: I-cauliflower eyosiweyo kwi-pea cream okanye nayiphi na enye ikhilimu yemifuno kunye namazambane kunye ne-croutons. Isiselo semifuno okanye i-infusion
NgoLwesihlanu
- Isidlo sakusasa: Ithosti enebhanana ecujiweyo kunye nealmondi okanye ibhotolo yamandongomane, iziqhamo kunye nesiselo semifuno.
- Ukutya: I-Lentil stew kunye neetapile kunye nemifuno okanye isaladi yelentile kunye nepesika kunye netumata.
- Ukutya isidlo sangokuhlwa: Romanescu irayisi (ikholifulawa okanye i-broccoli) kunye nemifuno kunye netamatato. Isiselo semifuno okanye i-infusion.
NgoMgqibelo
- Isidlo sakusasa: Ioyile ye-vegan kunye nekeyiki yelamuni, ikofu kunye neziqhamo.
- Ukutya: I-tofu kunye nekholifulawa ikhari kunye nerayisi. Iikomityi zeapricot kunye neyogathi.
- Ukutya isidlo: I-Cream yemifuno kunye namazambane.
NgeCawa
- Isidlo sakusasa: Ioyile yomnquma yeVegan kunye nekeyiki yesiponji selamuni, ikofu kunye neziqhamo.
- Ukutya:Pasta nge Alboronia okanye ithanga ratatouille. Iyogurt okanye isaladi yeziqhamo.
- Ukutya isidlo sangokuhlwa: Seitan ngamakhowa kunye nee-ertyisi ezinetapile zokuhombisa
Kwaye phakathi kweeyure?
Ngaba ufuna imibono ye yitya phakathi kusasa nasemva kwemini? Ukutya into embindini wentsasa okanye emva kwemini kuya kukunceda ufike kwizidlo eziphambili unexhala elincinci, ukongeza ekukuncedeni uqhubeke nokusebenza emini. Nazi ezinye iingcamango, qaphela!
- Iqhekeza lesiqhamo okanye i-smoothie yesiqhamo
- Isandla samantongomane.
- Ingqolowa epheleleyo yengqolowa kunye ne-avocado, i-nut cream okanye Ipeyinti yemifuno
- iyogathi yesoya.
- I-eggplant, i-karoti, i-zucchini kunye ne-cucumber yemifuno chips
Isiphelo
Ezi zezinye iingcamango. Akunyanzelekanga ukuba uziphindaphinde, unokwenza utshintsho oluyimfuneko ukulungelelanisa le menyu kwiinkcukacha zosapho lwakho, ukulungisa iiresiphi ezithile okanye izithako. Kwakhona khumbula ukuba amanzi aya kuhlala eyeyona ndlela ilungileyo yokuwagqiba kwaye kwimeko yeziselo zemifuno eyona nto ilungileyo iya kuba kukukhangela ezo zingenayo iswekile eyongeziweyo.
ukuba ukuthintela ukunqongophala kwezondlo Sicebisa ukuba utye ukutya okunesondlo kunye nokwenza iimvavanyo zamaxesha athile ukuze sikuqinisekise. Ngokukodwa kwizidlo ze-vegan kuya kufuneka ukuba kufakwe izongezo ze-vitamin B12, izondlo ezibaluleke kakhulu ekutyeni okungenazo i-vegan zifumaneka ngeprotheni yezilwanyana.
Ngaba uyazithanda izimvo zethu zemenyu yeVegan yeVen?