Ba zamuyi magana game da ko ya dace ya canza zuwa cin ganyayyaki ba ko a'a. Kowane mutum ya fuskanci wannan tambaya tare da ra'ayinsa na akidar, ra'ayin game da abinci mai kyau, salon rayuwa , jituwa da yanayin. Bari mu sauke wannan duka kuma muyi tunanin ko abincin mai ganyayyaki zai iya zama dadi kuma ya bambanta.
Dabban ganyayyaki iri iri
Bari mu fara, watakila, tare da gaskiyar cewa menu na abinci mai cin ganyayyaki zai iya bambanta dangane da jagoran da kake so. Saboda haka, kin amincewa da dukkan kayan samfurori na nama (ciki har da madara, zuma, qwai) da kuma samfurori na amfani da abubuwa masu rai an kira veganism.
Sawa a cikin menu na kayan kiwo, qwai, zuma a hade tare da ƙi nama - ovo-lakto-vegetarianism.
Kuma idan kun bar kayayyakin abinci da kayan abinci kawai da kayan abinci - lacto-vegetarianism.
Bugu da ƙari, akwai abinci mai mahimmanci - ci abinci mai cin ganyayyaki ba a sarrafa shi ba. Kuma masu cin ganyayyaki wadanda ke cin kifi har ma kaza.
Yadda za a daidaita menu?
Babban matsalar dukan masu cin ganyayyaki shine rashin amino acid . Saboda haka, naman ya ƙunshi cikakken tsari daga gare su, kuma ga dukan komai, daga kayan samfurori na nama shine sauki don narkewa. Daga wannan zamu iya cewa: Tsarin abinci mai cin ganyayyaki ya kamata ya hada da abinci mai gina jiki.
Amma wannan ba zai isa ba. Yana da muhimmanci a koyon yadda za a samu cikakken amino acid daga wani abinci, saboda rashin lysine zai kai ga duk kokarinka na "girbi" valine da leucine zasu zama banza. Amino acid "aiki" kawai a cikin duka.
Saboda haka, menu na cin abinci mai cin ganyayyaki ya kamata ya zama mai tunani da bambancin. Turawa akan hatsi, hatsi, kwayoyi, tsaba, wake, da soya. Soy ne mafi kyaun maimakon kayan naman. Idan ka dubi gaskiya a fuska, zaka iya cewa duk muna ci soya, ba tare da sanin shi ba. A gaskiya a yau duk wani sayan kayan da aka yanka, sausages, sauces yana dauke da shi.
Tare da waken soya, za ka iya gwaji da kuma dafa analogs na nama mafiya so. Abin da muke nuna maka yanzu a cikin girke-girke na menu mai cin ganyayyaki.
Cottage cuku curd
Sinadaran:
- Soya gida cuku (tofu) - 200 g;
- man kayan lambu mai ƙarfi - 150 g;
- Rye gari - 2 kofuna waɗanda;
- soda, karbi tuba tare da vinegar - ¼ tsp;
- Vanilla sugar - 1 teaspoon;
- sukari don foda.
Shiri
Cikakken mai, yalwa da gari, ƙara cakuda gida, soda, vanilla sugar. Kullu don haɗuwa da hankali ƙara gari kamar yadda ake bukata. Rubuta shi zuwa kauri ½ cm, a yanka da kuma yi a sukari. Saka takardar burodi tare da takarda takarda da gasa na minti 20.
Cold miya
Sinadaran:
- tofu - 4 tbsp;
- mayonnaise - 1 tbsp;
- sarrafa cuku daga soya - 1 tbsp;
- Boiled, grated beets - 1 tbsp;
- tafarnuwa foda ko crushed sabo ne tafarnuwa - 1 tsp.
Shiri
Mix dukkan kayan sinadaran, yi ado tare da ganye da kuma zama a miya don yin jita-jita ko burodi.
Olivier daga Tofu
Sinadaran:- tofu - 500 g;
- kore Peas - 1 tukunya;
- mayonnaise - 400 g;
- ganye - 1 bunch.
Shiri
Yanke cikin cubes tofu, ƙara Peas, yankakken yankakken ganye da kuma kakar tare da mayonnaise. 'Yan Vegetarians sunyi imani da cewa a wannan girke-girke, idan ka ƙara sinadaran da ke cikin kayan zaitun (dankali, da albasarta), dandano yana ci gaba da ɓata.
Dessert daga Tofu
Sinadaran:
- tofu - 500 g;
- lemun tsami ruwan 'ya'yan itace - 1 tbsp;
- ruwa - 1/3 kofin;
- zuma - 2 tbsp;
- Ayaba - 2 guda;
- vanillin - 1 tsunkule.
Shiri
Yanke ayaba tare da zobba, haɗa tofu da ruwa da ruwan lemun tsami. Sanya duk abin da ke cikin busa, ƙara vanillin da whisk har sai da santsi.
Ga kyawun abincin da muka samu. Hanya, hanyar cin ganyayyaki zai iya zama da amfani ga rasa nauyi. Kuma mata da yawa a cikin ruhu sun zabi cin ganyayyaki tare da begen inganta yanayin su.