2 ZABI NA VIGAN DIN DIN DIN 

Shin akwai bambanci tsakanin mai cin ganyayyaki da mai cin ganyayyaki? Veganism ya ci nasara da yawa masu bin salon rayuwa. Idan ya ƙunshi jimillar cire abinci da duk wani kayan dabba daga ci, kamar kayan aiki da tufafi, misali. Abincin ganyayyaki, ko abincin ganyayyaki na iya zama mai daɗi sosai idan an yi shi da ƙirƙira da bincika ɗimbin abinci daga rukunin kayan lambu. Abincin mai cin ganyayyaki e vegan a zahiri iri ɗaya ne idan aka zo cin abinci .

Anan akwai girke-girke na vegan guda 2 don yin a lokacin abincin dare tare da lentil da quinoa, waɗanda ke da kyakkyawan tushen furotin mai cin ganyayyaki.

CAKEN LENTIL VEGAN 

Lentil legume ne, kyakkyawan tushen furotin na vegan tare da 9g a kowace gram 100. Hakanan yana da wadatar baƙin ƙarfe, zinc da biotin. Taimakawa wajen sarrafa cholesterol, inganta jini da kuma karfafa garkuwar jiki . Baya ga biredin, ana iya amfani da shi don yin burgers na vegan da sauran girke-girke don juzu'in sa. 

Sinadaran:

  • 250 g na lentil da aka dafa da kyau a cikin ruwan gishiri 
  • 50 g na yankakken Brazil kwayoyi 
  • 4 tablespoons na gida tumatir miya 
  • 1 karas
  • 1 zucchini grated
  • 100 g na quinoa a cikin nau'i mai laushi
  • 100 g sunflower tsaba 
  • 2 tablespoons na sesame
  • Cokali 2 na kwakwa
  • cokali 2 na karin man zaitun
  • Saffron ko curry don dandana
  • 1 kayan zaki cokali na grated ginger
  • Koren wari don dandana
  • 1 tsunkule na kirfa
  • 1 tsunkule na barkono barkono 
  • 1 teaspoon na paprika mai dadi
  • ½ yankakken albasa
  • 1 teaspoon na gishiri 
  • 1 kofi cokali na ƙasa cumin 
KU KARANTA >>>  Gano Mafi Kyawun Abincin Kalori Mafi Kyawu 10!

FA'IDODIN LENTIL

Lentil legumes ne, kyakkyawan tushen furotin na vegan a 9g kowane 100g. Hakanan yana da wadataccen ƙarfe, zinc da biotin. Yana taimakawa wajen sarrafa cholesterol, yana inganta kwararar jini kuma yana ƙarfafa tsarin rigakafi. Baya ga biredin, ana iya amfani da shi don yin burgers na vegan da sauran girke-girke don juzu'in sa. 

Hanyar shiri:

Preheat tanda zuwa 180 °.

Mix dukkan sinadaran sosai. Man shafawa a kwanon rufi, yayyafa da sesame kuma ƙara cakuda. Gasa na tsawon minti 30 an rufe shi da aluminum. Cire aluminum kuma bar wani minti 10.

QUINOA VEGAN BURGER

  • 1 dankalin turawa
  • 1 teaspoon na gel linseed
  • ½ albasa
  • 3 tablespoons na quinoa iri
  • 1 lemon tsami
  • 1 tablespoon na busassun Basil
  • 1 albasa da tafarnuwa
  • 1 kayan zaki cokali na teku gishiri
  • 1 teaspoon na baki barkono 

AMFANIN QUINOA

Wani zaɓi mai mahimmanci shine hatsin quinoa, wanda ya fi furotin fiye da lemun tsami, tare da 14g ga kowane 100g. Bugu da ƙari, sunadaran, yana da wadata a cikin calcium, iron kuma yana da adadi mai kyau na omega 3 da bitamin B. Ana iya amfani da shi don wasu girke-girke masu cin ganyayyaki kamar salad na vegan ko pancake vegan.

Hanyar shiri:

Dafa dankalin turawa har sai ya yi laushi, cire fata, a daka shi kuma a ajiye shi a gefe.

Dafa quinoa a bar shi a cikin Ponto Al dente, magudana kuma a ajiye shi a gefe.

Mix dukkan sinadaran .

Gasa a cikin tanda da aka riga aka rigaya a 180 ° na minti 15.

ME YA SA KA ZAMA VEGAN?

  • Ya fi dorewa
  • yana hana ciwon daji
  • Yana hana cututtukan degenerative
  • Yana rage allergies
  • Inganta aikin hanji
  • Yana ƙara matsakaicin tsawon rai 

YAYA ZAKA IYA ZAMA LAFIYA MAI KYAU?

Cire naman kawai baya nufin naka abinci vegan zai yi kyau. Ana buƙatar haɗuwa mai mahimmanci na amino acid, carbohydrates da fats don saduwa da metabolism. Kamar kowane abinci, sami jagorar abinci mai gina jiki har sai kun sami damar yin zaɓinku. Idan muka yi magana game da cin ganyayyaki, ilimin abinci mai gina jiki ya fi zama dole don hana, alal misali, rashin bitamin B12, wanda ya fi dacewa da cututtuka na jijiyoyi da anemia. Yi layi akan abin da kuke buƙata kuma ku sami fa'idodin wannan salon.

KU KARANTA >>>  Tafi sauki kan abinci da hanzarta kitsen jikinki

Leave a Comment

Your email address ba za a buga. Bukata filayen suna alama da *




Shiga Captcha Anan: