ʻo Vegan Speare Kakahiaka Kakahiaka -ʻaʻohe Hua!

E hoʻomaka me, e nānā e pili ana i ka mea,ʻo wai ka vegan. Ua hoʻonoho lākou iā lākou iho i nā mea kanu lāʻau, e haʻalele ana i nā huahana holoholona mai ko lākouʻai, me ka iʻa, nā huaʻai, nā huaʻai a me nā huaʻai a me nā huaʻai a me nā huaʻai a me nā huaʻai a me nā huaʻai. ʻAʻole hoʻohana nā vegans i ka hulu manu a me kaʻili, a me nā silk, a kū'ē i ka pepehiʻana i nā holoholona no kaʻoliʻoli.

He paʻakikī nui ka moʻomeheu Vegan a he nui ka noʻonoʻoʻana i ka noʻonoʻoʻana e hele mai me nā manaʻo maikaʻiʻole o Vegan.

Hiki i kahiʻainaʻo Vegan Speast i hiki ke lilo i waiwai waiwai o nā amino Amino.

Ke hana nei i kahi pāʻina haʻuki a Vegan me nā papa palaoa āpau, nā meaʻai momona, nā meaʻai a me nā bultipos a me nā bultit butters e hāʻawi iāʻoe i ka protein pono.

Pehea e hoʻololi ai i nā hua no kahi pāʻina kakahiaka

Mai ka manaʻo o keʻano o ka Royman,ʻo kahi pākeke hāmeʻa Vagan kahiʻaina kakahiakaʻo Akin i nā akua Olympic o nā akua

Eia naʻe,ʻo nā hoʻokolohua kūleʻa mua loa i ka hoʻomākaukauʻana o kahi mea kanu paʻa e pili ana i ka liʻiliʻi o ka manawa he 50 mau makahiki i hala ma Beritania.

Mai laila, ua holomua nā mea kanu i mua. Ua hana nā poʻe i hana, a me nā mea hana i ho'āʻoʻia e nā mea koho no ke kakahiaka nui e hāʻawi ana i ke kino o Amano, e like me nā momona maikaʻi loa.

I kaʻike nui, akā,ʻo ke kiʻi o kahi mea i loaʻa ai kahi mea i loaʻa i ka hua manu he nui no kaʻaina kakahiaka he mea hoʻokūkū e waiho ana i kahi spontiful o ka caviar ma ka hapalua o ka hua manu; ʻO kahi sumo wrestler e koho ana i nā hua i hōʻehaʻia i loko o kahi kīʻaha o nā noodles. ʻAe, a ma keʻano kuʻuna o nā lāhui he nui, he mea maʻamau e lawelawe i nā huaʻai i ke kakahiaka, prik i nā hua'ōlelo Pelekane a me nā bracon scomled.

Pehea e kū ai ka moʻomeheu

Aia ma kahi oʻeono mau kumu no ka kaulana o nā hua e like me ka mea nui o kaʻaina kakahiaka.

• ʻO ka mea mua ka wikiwiki o ka hoʻomākaukauʻana i nā kīʻaha hua manu.
• ʻO ka lua ka mea e maʻalahi ai o ka hoʻopiliʻana o nā hua palaoa i kukeʻia.
• ʻO ke kolu ke kaulike o keʻano o ka hui amino Amid Achition o nā protein moa moa.
• ʻO kahā kaʻaoʻao o ka momona o ka momona ma ka Yelk, kahi e pono ai no ka manaʻo pihaʻo Animikaʻano.
• Pete - vitamins, micro- a me nā macroelements i loaʻa i loko o nā hua.
• ʻEono - ka nui o ka loaʻaʻana o nā hua moa a me nā hua pua.

Ke hoʻololi nei i nā hua manu me nā huahana protein o ka mea kanu e hiki ai i ka athlete e kiʻi ai i ka nui o nā amino. Eia nō naʻe, pono e noʻonoʻo kekahi i nā mea e pili ana i ka nui o ka pilikia a me ka loaʻaʻole o keʻano o nā mea waiwai o Amano Amino Amid?

Nā helu helu nui

100 G o ka hua manu Loaʻaʻia kēia helu o ka protein ma nā huaʻelua c-1. ʻO ka mea e pono ai i ka papa o ka hua manu keʻokeʻo keʻokeʻo amino Acid Acid ka 0.95. No laila, mai kēlā me kēia hua o ka helu kumukūʻai kumukūʻai, loaʻa kahi kanaka e pili ana i 6 g o kahi hoʻonohonoho piha o Amino. ʻEkolu mau huaʻai no kaʻaina kakahiaka e hāʻawi wale i 18 mau kalima o ka protein.

ʻO kahi hana maikaʻi maikaʻi o Veg-Crafted Vegian i hāʻawi i ke kino me ka nui kūpono o nā amino amino. No laila, pono e hanaʻia nā koho o nā huahana i hiki ke koiʻia ka haʻahaʻa o nā mea kanu lāʻau, a me keʻano āpau i uhiʻia e ka nui o nā'āpana.

Ināʻaʻoleʻoe e komo i loko o nā haʻuki kiʻekiʻe aʻaʻole e komo i ka hoʻonohonohoʻana i nā palapala honua,ʻaʻole ponoʻoe i kahi helu kūpono o nā grama, a me ka hopena hopena. ʻO kaʻaiʻana i kahi kīʻaha o ka buckwheat me ka lentil gravy gravy i lawa i ka 18 g o ka hua keʻokeʻo. Desert i hanaʻia mai nā nati i hoʻopuniʻia, holoiʻia me ka waiū soy, hōʻoiaʻia e hoʻopiha i ka pono protein.

Ke kūlike a me ka hoʻololiʻana

Ua kaulanaʻia, no ka laʻana,ʻo ia ka glutten (he protein o nā cereals) he haʻahaʻa loa. Eia nō naʻe, hoʻohui pū me Bulgur (Durum Wāwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīwī) ʻO nā papa o ka pakeneka o nā amino e kōkua i nā meaʻai e kōkua iāʻoe e hoʻokele i keʻano o nā protein lāʻau.

Ke hoʻohālikelike nei i kahi meaʻai, pono ia e noʻonoʻo i ka hoʻopiliʻana i ka haʻahaʻa haʻahaʻa haʻahaʻa o nā mea kanu lāʻau. Inā hoʻokomoʻia nā polokalamu uila ma kahi awelika o 70% (Peas ma ka 60%, a laila hiki ke hoʻopauʻia ma ka lā 71%, a laila hiki i ke kino. e loaʻa ana i ka loaʻa.

ʻO kahi ala e hoʻonui ai e hoʻonui i ka hoʻoiliʻana o nā proviens mea kanu e hoʻoulu i ka hana o nā mea hoʻonaninani. ʻO kahi kāwili o Kurukuma a me Black Pepper e hele maikaʻi me nā pīkī bila. ʻO nā pīni a me nā wāwae'ē aʻe e lilo i mea nui loa i ka heleʻana i ka heleʻana o ka amato a me kaʻulaʻula. ʻO ka momona nui i kukeʻia i loko o ka palaoa lāʻau i hoʻoikaika i ka makemake me kona helehelena a me konaʻano.

Ukuʻia nā manaʻo kūikawā

ʻO nā mū, e like me ke kumu nui o ka protein meaʻai, pono i ka hoʻoiliʻana i ka culines decinary. ʻO nā Champignons hou i hoʻohanaʻia e hana i kahi saland e hāʻawi i kahi kanaka hoʻokahi wale nō kahi'āpana liʻiliʻi o nā polokalamu i loaʻa iā lākou. ʻO ka'ōnaehana o ke kanaka e hoʻomaʻamaʻa i ka mana o ka cellulouse, e hana ana i nā paia o nā pā o ka fungi! Akā inā e hoʻomaloʻoʻoe i nā'ōpala, e hoʻopaʻa iā lākou i loko o kahi powder maikaʻi a hoʻohui iā lākou i nā meaʻai i kēia palapala, ua piʻi ka papa o ka protein i 88%!

Ua uluʻo Sushoms ma luna o kahi pahu lāʻau eʻoi aku ka maikaʻi loa i ka ulu mua o ka uluʻana o nā kino hua. ʻO nā mea kanu nui o nā'ōpala oyster, nāʻano āpau o nā aniani, he nui nā mea i hanaʻia ma hope o ka maloʻoʻana.

ʻO ka wā e hiki mai ana no Algae?

Heʻano maikaʻi loaʻo Susoulina maikaʻi loa o kahi paʻakikī o nā amino Amino. Trialth ka neʻeʻanaʻekolu o lākou,ʻo Mālena Mme Micione, Lysine a me CyteEe, e hōʻemi nei ka mea. ʻO ka hoʻohuiʻana o nā kiʻi o Tfu, Sesume Sess, a iʻole nā ​​hua pua lāʻau i ka manawa e hoʻomaikaʻi aiʻo Hedulinance Amido.

ʻO kahi pono nui o ka missiLina ka heleʻana o ka ma mua o nā b vitamins a me ka hao i loko. Ke kumukūʻai kiʻekiʻe a me ka nele o nā kūlana i hoʻonohonohoʻia no ka hanaʻana o nā huahana Sysulino e hana i kēia kumu o ka protein Food

ʻO nā mea pāʻani a Vegan Faile

ʻO kahi mau meaʻole e hoʻopau i nā huahana waiwai eʻae iāʻoe e hoʻomākaukau i kaʻaina kakahiaka no nā mea pāʻani no nā makemake āpau!

Salad, Sandwiches, Tai

1. Salad me nā mea kanu lau, nā mea kanu pīpī, nā mea kanu balota, nā meaʻai hou, nā huaʻala a me nā aila a me nā ailaʻoliva.
2. E hoʻopaʻaʻia me ka pīpī pīpī. E hoʻomākaukau, e lawe i kahi pā i ka palaoa i ka palaoa palaoa a me nā'ōpala maikaʻi loa a me nāʻalaʻulaʻula maikaʻi loa.
3. Kaʻa kaʻa. I ka wā wela, hiki keʻikeʻia ke kīwī me ka hua manu me nā stillina myulilina.

Pancakes me Almond ka waiū me kaʻulaʻula a me ka cream cream

E hoʻomākaukau i ka mauʻu; e lawe i kahi aniani o sexlaio, he aniani kolo, he hapalua mau aila, elua puehuki o ka aila aila. Bake ma kahi pā i mua.

Hanaʻiaʻo Jelly mai ka wai wai o ka hao a me ka agar.

Pridge

ʻO Vegan Pornidge no kaʻaina kakahiaka i hanaʻia mai ka palaoa palaoa, Girl Burtwheatt Lawelawe:

• me nāʻiʻo momona i loko o kahi marinade lau;
• me kaʻailaʻaila a me nā nati;
• me nā falafel a iʻole nā ​​peʻa;
• me nā pua'ōmaʻomaʻo a me nā pīni'ōmaʻomaʻo;
• me ka mushipor gauce.

E hele maikaʻi anaʻo Oats me ka waiū soy, banana, blueberries a me nā nati.

Avocado me ka butter butter

ʻO ka paʻakai a me ka peke ma ka hapalua o ka avocado a hoʻopiha me ka pīpī pīpī. Inā makemakeʻia, e pīpī me ka soy sauce a tabasco paha ma luna o kahi papa o nā pīni lepo. ʻO ke kīpē o ke kīpē me kahi'āpana o ka cheesan cheese e hoʻohui i kaʻaina kakahiaka.

Hui pū me nā pīni

ʻO Broccoli a me Cauliflower i nā brroulls E kāpīpī i nā hua Sesame, lawelawe me nāʻulaʻula ulaula,ʻo Skawed me nā aniani a me nā kālaiʻia ma Tomato Cauce.

Lentil pate

ʻO Boil Red Red a iʻole nā ​​leʻaʻana a hiki i ka waihoʻoluʻu wai wai, waiho i loko o kahi colander, kahi i loko o ka aila i hoʻopaʻaʻia i kaʻaila lāʻau lapaʻau E lawelawe me nā crispbread a me nā salala mahana.

Bulgur me ka huapalapala a me nā pī

Eʻokiʻoki i nā huaʻai i loko o nā papa lōʻihi, paʻakai a hoʻomau i lalo o ke kaomi. Eʻokiʻia i nā cubes, fry i ka ailaʻaila me nā aniani a me nā pīni momona liʻiliʻi. E hoʻohui i ka Blugur Pre-Bound Wela i loko o kahi pā pale a hiki i ka pauʻana o ka pale.

Mahanaʻo Broccoli salad me Carrots a me nā pīpī pīpī

Hoʻokiʻoki i nā kākela i loko o nā cubes palupalu a me nā fry i loko o ka ailaʻaila a hiki i ka hapalua. E hoʻohuli i ka wela, hoʻohui i nā brccoli palani i hoʻopauʻia i nā kāloti. Hui pū. Ua kau aku i nā mea kanu i loko o kahi pā hohonu, hoʻohui iā lākou i ka palaoa, Apple Hoʻopili iki i ka Buit Peanout Butter liʻiliʻi me ka wai wai me ka wai wai, kāwiliʻia, ninini ma luna o ka salad.

ʻO nā culets buckwheat me ka'ōpala lau

Boil buckwheat, hui pū me nā walnuts iʻokiʻia a hoʻopiliʻia. E hoʻohui i nā meaʻala a me ka paʻakai, stir a hiki i ka lāʻau. Hana i nāʻokiʻoki liʻiliʻi, fry i ka ailaʻaila wela. E lawelawe me kahi stew i hanaʻia mai nā lau momona.

Cauliflower me nā nati cashew

E hoʻokaʻawale i ka kāpeti i loko o nā kumu inflorescences, blanche ma kahi wai liʻiliʻi. Soak camews i ka wai hou. E kū i nā hola 10-12. E hoʻomoʻi i ka wai, holoi i nā nats, kahi i loko o kahi kāwili. E hoʻohui i kekahiʻano clate. Make a hiki i keʻano o ka cream cream. E kau i ke kāpena i kahi kuke kuke, hoʻohui i ka paʻakai, ka manawa me kahi kāwili o ka turmeric a me kaʻeleʻeleʻeleʻele, popo i loko o ka nut nui. Bake ma ka umu no 30-40 mau minuke.

ʻO nā lauʻai me nā nalu

E holoi i ka mash, soak no nā hola he nui, e hoʻolapalapa a hiki i ke kalaka. CHOP Meaʻai i nā mea maʻamau, kahi i loko o kahi pā hohonu hohonu, ka kuke ma luna o ka wela wela a kokoke loa paha ka mistiture. E hoʻohui i nā meaʻala a me nā meaʻala i nā mea kanu i kohoʻia, e kāwiliʻia, e pani ana i ka pā, e waiho i ka hapaha, e haʻalele i ka meaʻala

Tofu ometlet me nā'ōpū a me ka spinach

E kau i ka spinich frozen i kahi pā me nā slarops a me nā kamato, e hoʻohui i ka ailaʻoliva, e kuke ai a hiki i ka nui o ka nui o kaʻili. Crumble tofu, kau i loko o kahi pan me nā'ōpala a me nā mea kanu. E hoʻomoʻi i kekahi manawa a hoʻomau i ka kukeʻana a hiki i keʻano o ka tofu. ʻO ka paʻakai a me ka pepa i ka Omelet Amelet, Garnish me nā hua Sesame.

Nā dumplings vegan

Hanaʻiaʻo Dumplings i ka palaoa mai ka waiū a me ka waiū soy. No nā meaʻai mind, nā mea hao nui, e hoʻoheheʻe i ka'ōpala, e hoʻoheheʻe i ka'ōpū me kahi kāʻei liʻiliʻi a me ka pata. Mālie i kaʻiʻo mined mined i loko o ka friji. ʻAʻoleʻokoʻa ka hoʻomākaukau houʻana o nā dumplings mai ka maʻamau maʻamau.

E hoʻomanaʻo i ka wā e hoʻopili ai i kahi pāʻina vegan

E like me ka hana a Vegan Athlete i kahi papaʻaina pule, e hoʻomanaʻo e pili ana i kāu pāʻina kakahiaka no 25-30% o kāu Inoa Protein Inoa. ʻO ka hoʻohanaʻana i ka hoʻohanaʻana i kaʻai i ka manawa e kōkua ai i ka lā e kōkua i ke kinoʻo Assorb Amino Acoids.