Vegan Wasanni Karin Kumallo - Ba Qwai!

Da farko, bari mu tantance shi da wa, Wanene VOGAN. Sun sanya kansu a matsayin tsayayyen masu cin ganyayyaki, ban da duk samfuran dabbobi daga abincinsu, gami da nama, kifi, ƙwai, madara da kayayyakin kiwo. Kabunan ba sa amfani da Jawo dabba da fata, siliki, kuma suna adawa da kisan dabbobi don gwaje-gwajen gwaji da nishaɗi.

Abincin abinci na Vegan yana da matukar hadari kuma yana ɗaukar hasashe da yawa don zuwa da ra'ayoyin Vegan.

Wani karin kumallo na vigan na iya zama tushen ingantaccen amino acid.

Yin karin kumallo na VAGAN tare da gurasar hatsi duka, soya soya, namomin kaza da gyada suna samar muku da isasshen furotin da kuke buƙata.

Yadda za a maye gurbin qwai don karin kumallo na wasanni

Daga yanayin hangen Layman, karin kumallo wani karin kumallo na Vean shine ko dai macen onath a cikin ambrosia na alloli kaɗan kuma ba shakka abinci ne.

A halin yanzu, gwaje-gwajen na farko da suka yi nasara akan shirye-shiryen shuka mai shuka iri-iri kuma a lokaci guda suna kammala abincin 'yan wasanni na ilimin motsa jiki a cikin shekaru 50 da suka gabata a Biritaniya.

Tun daga wannan lokacin, m ba su ci gaba da gaba ba. Masakiyar da aka kirkira, kuma masu koyar da masu koyo sun gwada yawan zaɓuɓɓukan safe waɗanda ke ba da jikin ɗan wasan da ke ba da cikakkiyar kayan aikin amino acid, da bitamin da ma'adanai da ma'adanai.

A cikin m taro sani, duk da haka, hoton wani jikibilder yana da dozin kwai fata omelette don karin kumallo da aka yi noma; Wasan wasa ya sanya ɗan wasa cokali na caviar a kan rabin kwai; A sump Wrestler yankakken wuya qwai a cikin kwano na noodles. Haka ne, kuma a cikin kayayyakin gargajiya na al'ummomi masu yawa, al'ada ce a bauta wa ƙwai da safe - a cikin nau'i na yau da kullun Shakshuka, ƙwai da aka saka a croutons, ƙwai na Ingilishi da naman alade da naman alade.

Yadda al'adar

Akwai aƙalla dalilai shida na shahararrun shahararrun ƙwai a matsayin babban abin karin kumallo.

• Na farko shine saurin shiri na kwai.
• Na biyu shine sauƙin narkewa na dafa abinci.
• Na uku shine daidaito na amino acid abun ciki ne na kwai kwai.
• Na huɗu shine kasancewar mai a cikin gwaiduwa, wanda ma wajibi ne don cikakken amino acid din.
• Na Biyar - bitamin, micro- da Macroelements sun ƙunshi ƙwai.
• Na shida - kewayon fadi da kaji da quail qwai.

Sauya qwai tare da kayan furotin na asalin asalin ya ba da ɗan wasan don samun adadin amino acid. Koyaya, ya kamata mutum yayi la'akari da duka dangantakar hadaddun na kiyayewa da kuma cikakkiyar matsalar amino acid na shuka sunadarai ...

Mahimmin lissafi

100 g na kwai taro, kubuta daga harsashi, ya ƙunshi 12.5 g na sunadarai. Ana samun wannan adadin tsarkakakken furotin a ƙwai biyu na C-1. Cikakken abu mai kyau na kwai farin amino acid shine 0.95. Don haka, daga kowane kwai na matsakaicin nau'in farashi, mutum yana karɓar kimanin 6 g na cikakken tsarin amino acid. Qwai uku don karin kumallo na samar da 12 grams na furotin.

Girke-girke na abinci mai kyau na Vegan wasanni suna ba da jikin mutum tare da adadin amino acid. Sabili da haka, zaɓi na samfuran ya kamata a aiwatar da shi don haka cewa ƙwayar garkuwar tsire-tsire ana biyan su ta hanyar kayan abinci da yawa, kuma an rufe digginai da rabonan da aka ci.

Idan baku da hannu a cikin wasanni masu girma kuma ba ku shiga cikin kafa bayanan duniyar ba, ba za ku buƙaci daidaitaccen tsari na gram na duniya ba, kashi uku da sakamakon sakamako. Cin da kwano na buckwheat tare da lentil gravy ya isa ya maye gurbin 18 g na farin fari. Kayan zaki da aka yi da kwayoyi masu yawa, wanke da madara soya, tabbas tabbas zai cika karancin furotin!

Ka'ida da narkewar abinci

An san shi, alal misali, wannan gluten (an gina hatsi) ba shi da ƙasa a cikin vara. Koyaya, haɗuwa da birrun alkama (hatsi na alkama) da r spentils ko samfuran soya a cikin kwano ɗaya yana magance matsalar. Tawawafar yawan amino acid a abinci zai taimaka muku wajen kewaya makabardar kariya.

A lokacin da aka dafa abinci, ya zama dole don yin la'akari da ƙarancin ƙwayar kayan lambu. Idan ƙafafun kafa na matsakaita na matsakaita na 70% (Peas ta hanyar 60%, wake da serinan da kashi 25 zuwa 42% na amino acid ya ƙunshi.

Hanya madaidaiciya don ƙara narkewa na tsire-tsire shine haɓaka samar da ruwan narkar da kayan ƙanshi. Cakuda kurukuma da barkono baƙi suna tafiya da kyau tare da Peas na Boiled Peas. Wake da sauran kafafun kafafu sun zama mafi abinci mai gina jiki a gaban tumatir da barkono ja. Soy nama dafa shi a cikin kayan lambu broth yana ɗaukar ci da abinci tare da bayyanarta da ƙanshin su.

An biya kulawa ta musamman ga namomin kaza

Namomin kaza, a matsayin mahimmancin tushen furotin kayan lambu, yana buƙatar sarrafa mai ɗorewa mai zurfi. Fresh burin da aka yi amfani da shi don yin salatin zai ba mutum karamin ɓangare na sunadarai da suka fi dacewa da su. Tsarin narkewa na ɗan adam yana da ƙarfi a kan selulose, wanda ya haifar da bangon tantanin fungi! Amma idan kun bushe namomin kaza, niƙa su cikin kyakkyawan foda kuma ƙara su zuwa abinci a wannan hanyar, narkewa na furotin ya tashi zuwa 88%!

Namomin kaza girma a kan substy substrate sune mafi yawan abinci mai gina jiki a farkon ci gaban jikin. Manyan gungu na namomin kaza, duk nau'ikan namomin kaza na zuma, da yawa daga cikin namomin kaza da aka yi da wuya tare da sunadarai kuma bayan bushewa da nika cikin foda.

Shine makomar algae?

Spirulina kyakkyawan tushe ce ta hadaddun amino acid. Gaskiya ne, taro na uku daga cikinsu, wato Methionine, Lynine da Cysirine, an ɗan rage rage. Bugu da kari Tofu, Sesame tsaba, ko kabilanci tsaba a Spirulina yana rama ga rashin daidaituwa Act.

Muhimmiyar fa'idodin farhunan ruhaniya shine kasancewar b bitamin da baƙin ciki a ciki. Babban farashi mai girma da kuma rashin ingantattun ka'idoji don samar da kayayyakin Spinulina Yi wannan tushen cikakken furotin shuka.

Girke-girke na abinci na Vegan

Yawancin nau'ikan samfuran shuka suna ba ku damar shirya karin kumallo don 'yan wasa don duk dandano!

Salatin, sandwiches, shayi

1. Salatin tare da kayan lambu na lokaci, Boiled kaza, sabo kayan lambu, sesame tsaba, ruwan 'ya'yan itace da man zaitun.
2. Toast tare da gyada peant. Don shirya, ɗauki toasted yanki yanki ɗaya na alkama tare da gyada na gyada, yayyafa da sabo ganye albasa da yankakken jingina mai dadi.
3. Flower shayi. A cikin yanayin zafi, za a iya ganin shayi tare da kayan kwalliya Berry tare da kayan yaji tare da Spirulina foda.

Pancakes tare da madara almond tare da Jelly mai tsami da vegan kirim mai tsami

Don shirya kullu, ɗauki gilashin semolino dukkanin hatsi gari, gilashin almond madara, fewan cokon ɗan soda, mai cokali biyu ko uku na man kwakwa. Gasa a cikin kwanon preheated.

An yi jelly orange daga ruwan 'ya'yan itace da aka kwashe shi da agar.

Maƙogwaro

Vegan Porridge don karin kumallo an yi shi ne daga alkama mai alkama, kore buckwheat, hatsi-hatsi, hatsi gaba ɗaya oatmeal a cikin kayan lambu ko broth hatsi. Bauta:

• Tare da soya nama a cikin marinade marinade;
• tare da mai da mai da kwayoyi;
• tare da Falafel ko Peas;
• tare da kore wake da peas kore;
• Tare da miya miya.

Oats suna lafiya tare da madara soya, banana, blueberries da kwayoyi.

Avocado da man gyada

Gishiri da barkono rabin avocado kuma cika tare da gyada. Idan ana so, yayyafa tare da soya miya ko Tabasco a kan Layer na ƙoshin gyada. Ganyen shayi tare da yanki na cuku cuku zai dace da karin kumallo.

A haɗe kabeji da wake

Broccoli da farin kabeji inflorescences, a yanka tsaka-tsaki, a tsoma a cikin madara na veancrumbs har sai da gyada mai narkewa har sai brikeed. Yayyafa da sesame tsaba, Ku bauta wa wake wake, stewed tare da albasa da karas a cikin tumatir miya.

Lentil pate

Tafasa jan ko ruwan log na launin ruwan kasa har sai da m ruwa, sanya a cikin wani colander, sanya a cikin blender, sara a cikin blender, sara da soyayyen mai, sara har sai da santsi. Ku bauta wa tare da kintsattse da salatin dumi.

Bulgur tare da Eggplant da Peas

Yanke eggplants zuwa faranti na dogon faranti, gishiri da kuma ci gaba da matsin lamba. Yanke cikin cubes, toya a cikin kayan lambu tare da albasa da kuma peassh mily Peas. Sanya pre-Boiled Bulgur, teaspoon na miya miya, karamin albasa na tafarnuwa zuwa soyayyen egplant. Zafi a cikin kwanon soya har sai danshi ya bushe.

Dattawa mai ɗumi mai ɗumi tare da karas da man gyada

Yanke karas a cikin cubes na bakin ciki kuma toya a cikin man kayan lambu har sai rabin dafa abinci. Kashe zafi, ƙara halged blanched broccoli zuwa karas. Mix. Bayan an fitar da kayan lambu a cikin farantin zurfin, ƙara musu barkono kararrawa, apple, matasa shreddd ko letas, pomegranate tsaba da Dill. Tsaye lokacin da man gyada man shafawa kaɗan da ruwan zãfi, Mix, zuba a kan salatin.

Buckwheat cutlets tare da kayan lambu stew

Tafasa Buckwheat, Mix tare da yankakken walnuts da grated dankali. Kayan yaji da gishiri, saro har sai m. Kiran kananan cutliyoyi, toya a cikin kayan lambu mai zafi. Ku bauta wa tare da Stew da aka yi daga kayan lambu mai sanyi.

Farin kabeji da kwayoyi Casshew

Raba kabeji cikin inflorescences, blanch a cikin ruwa kadan. Jiƙa Casws a cikin ruwa mai ruwa. Bari tsaya ga 10-12 hours. Lambatu ruwa, shafa kwayoyi, sanya a cikin blender. Araan ƙara wasu ƙwayar kabeji. Beat har sai kirim kirim daidaito. Sanya kabeji a cikin kwano mai dafa abinci, kara gishiri, kakar tare da cakuda zakara da barkono baƙi, zuba a cikin gutsuto. Gasa a cikin tanda na 30-40 minti.

Stewed kayan lambu tare da kalaman

Kurkura maɗa, jiƙa na sa'o'i da yawa, tafasa har sai m. Sara kayan lambu a bazuwar, sanya a cikin kwanon ruɓa mai zurfi, dafa gaba ɗaya yana ƙira gaba ɗaya ko kusan gaba ɗaya taɓawa. Sanya salted da spiced Mung Hean zuwa kayan lambu mai shirya, Mix, rufe murfin, bar don daidaitaccen filaye, bar don hade da aromas da kuma daidaita dandano.

Tofu omet tare da namomin kaza da alayyafo

Sanya alayyafo alayyafo a cikin kwanon rufi tare da yankakken namomin kaza da tumatir, ƙara man zaitun, dafa har sai yawancin danshi ya bushe. Crumble Tofu, saka a cikin wani kwanon rufi tare da namomin kaza. Dama wasu lokuta da ci gaba da dafa abinci har sai Tofu yana daɗaɗawa. Gishiri da barkono da aka gama omelet, ado da sesame tsaba.

Van dumplings

Dumplings kullu an yi shi ne daga gari da soya soya. Don naman minced, tafasa lentils tare da namomin kaza, magudana broth, niƙa a cikin blender da ƙananan albasa, aan coves na tafarnuwa da man shanu. Col da gishiri minced a cikin firiji. Cikakken shiri na dumplings ba ya bambanta da na gargajiya daya.

Ka tuna lokacin da ake shirya karin kumallo

A matsayina na Coban Vegenta suna tattare da menu na mako-mako, tuna da cewa abincinku na safe ya kamata ya kamata ya lissafta 25-30% na abincin furotin yau da kullun. Cutar da kayan lambu a ko'ina cikin rana tana taimaka wa aminin jiki gaba daya.