Iningi lala macebiso lisebenza kuwo wonke umuntu, hhayi nje izitshalo zemifino. Kungase kubonakale sengathi bodwa, kodwa bavivinywa futhi baqinisile futhi uzobona umehluko emazingeni akho wezempilo nemandla. Udinga ukuphefumulelwa okuncane? Hlola ukuthi bangaphezu kuka-60 abantu abalahlekelwe isisindo futhi baphuthukisa impilo yabo ekudleni kwemifino, noma, hlola lezi zinsana ze- Engine 2 ze- vegan ngaphambi nangemva kwezithombe zokulahlekelwa kwesisindo ukuze ubone ukuthi indlela enempilo yokudla okunempilo ingaba kanjani inzuzo yakho!
Ithiphu # 1: Yidla imifino eluhlaza okomnyama (i-broccoli, isipinashi, i-kale, imifino ye-collard) okungenani kathathu ngesonto.
Lezi zindawo zokudla okunomsoco zigcwele izakhi zamavithamini ezinjenge-calcium nensimbi. Ukugijima noma ukuzonda isipinashi? Zama ukuphuza imifino yakho. Ama-smoothies aluhlaza angcono kunekhofi ikhofi ekuseni, futhi aphilile ngempela (bheka: Iqiniso mayelana nama- smoothies aluhlaza ). Nazi ezinye zokupheka ezisi-8 ze-smoothie zokuzama ukuzama. Enye into engayenza ukuze ngifake imifino yami ukungeza amaqabunga amashiya esipinashi ku isaladi yami evamile. I-salad egcwele isipinashi ayiyithandi kakhulu, kodwa okuncane kakhulu noma okuxubene nekhethisi lami elibomvu lamaqabunga elibomvu lihlehla kahle.
Ithiphu # 2: Thatha isithako se-vithamini equkethe i-B12
Noma, faka imvubelo yokudla okunomsoco ekudleni kwakho njalo, ikakhulukazi uma uvinjane noma u-vegan kakhulu. Ama-Vegetarians akudingeki akhathazeke nge-vitamin B12, njengoba uzodla kalula, kodwa izitho zifanele zilahlekele eceleni kokuqapha futhi ziqiniseke ukuthi zithola umthombo we-B12.
Imikhiqizo eminingi, njengobisi lwe-soy kanye ne- burgers ye-veggie iqinisekiswe nge-B12, ngakho funda ilebula.
Ithiphu # 3: Amanzi amanzi amanzi!
Kusho njalo ngokuphindaphindiwe ngesizathu-ngoba kuyiqiniso! Iningi labantu aliphuzi ngokwanele (futhi ngisho noma ucabanga ukuthi uphuza ngokwanele, cishe awukho, ikakhulukazi uma uzama ukuthola impilo nokulahlekelwa imikhuba engafanele).
Letha ibhodlela lamanzi nawe nomaphi lapho uya khona bese utshala imali ehlathini elilula ekhaya lakho. Amanzi kubaluleke kakhulu uma ulungisa indlela entsha yokudla, njengoba kuzosiza ukuvimbela noma yikuphi ukufisa okungase kube nakho.
Ngokuqondile, mina ngokwami ngithola ukuthi ukuphuza amanzi amaningi kusiza ukuvimbela izifiso ngaphambi kokuba zivuke. Phuza amanzi amaningi kunalokho ucabanga ukuthi udinga, futhi ungene emkhakheni wokuphuza ingilazi into yokuqala ekuseni. Ngokuvamile into yokuqala engikwenzayo lapho ngisuka embhedeni futhi isiza ngempela ukungivusa.
Uma usetshenziselwa ukugcoba i-cola yokudla ngenkathi ususebenza, ukuguqula emanzini aqhekekile ahlanganiswe nejusi yezithelo bese ubona ukuthi lokho akugcini izandla zakho ujabulise ngokwaneliseka umkhuba wakho.
Ithiphu # 4: Yenza umgomo wokudla okungenani uhlamvu olulodwa lwezithelo eziluhlaza noma imifino emifino eluhlaza nsuku zonke
Lokhu kungase kubonakale kungenasi-brainer, kodwa ngisho noma sidla imifino eminingi eningi, izikhathi eziningi asizitholi njalo izithelo eziluhlaza emidlalweni yethu, okusho ukuthi silahlekile ngempela! Ezinsukwini ezithile, cishe uthola izithelo nemifino eningi eluhlaza, kodwa cishe kukhona izinsuku eziningi lapho ungekho nhlobo.
Zama ukudla i-apula into yokuqala ekuseni ukuze uyiphume.
Ngiyakuthanda ukugcina izingane izaqathe esandleni sokudla, futhi ngizama ukufaka isaladi eluhlaza eluhlaza ngesidlo sasemini nsuku zonke.
Ithiphu # 5: Nciphise ukudla kwakho okushukela okucwengisiwe.
Nginamazinyo amaningi anjengomuntu, kodwa ngizama ukuyigcina ngaphansi kokusebenzisa ushukela esikhundleni sanjengesiraphu esinosawoti olubomvu , i-stevia, ne- agave uma kunokwenzeka (njengokufana nekhofi kanye netiyi) nokuzibandakanya izinto ezihlungiwe ngezikhathi ezithile kuphela.
Ngokufanayo, zama ukugwema ukudla okusetshenziselwe okuqukethe isiraphu ye-fructose yamanzi. Uma uqala ukufunda amalebula, ungase ukhathazeke kakhulu uma uthola ukuthi le junk yocucu ehlanjululwa kakhulu igxila cishe ezintweni zonke, kusukela ezintweni okufanele zibe nempilo - njengezinkwa zokusanhlamvu ezigcwele ngisho ne-hummus - cishe yonke into efika ebhodleleni, kuhlanganise ne-barbecue sauce kanye nesaladi yokugqoka.
Ithiphu # 6: Gcina izambatho zakho zesaladi ezithandayo.
Ngithola ukuthi nginokudla kakhulu imifino yami noma ezinye izigqoko eziluhlaza uma izambatho zami eziwuthandayo zidlalwa efrijini. Ukuhluka okuncane kakhulu kakhulu - ngizama ukugcina okungenani izinhlobo ezimbili, noma isitolo sithengiwe noma senziwe ngezandla ngaso sonke isikhathi. Ezinye izintandokazi zami zingu- goddess dressing ezenziwe ngokuzithandela , i- saance yaseThai evela ku-Asian grocer kanye nama- raspberry vinaigrette . Ukugqoka i-vegan ranch kwakusiza futhi ngenkathi ngizama ukuzondla ubisi.
Ithiphu # 7: Yidla u-rainbow!
Izithelo nemifino yonke iqukethe izakhi ezahlukene. Indlela elula yokukhumbula ukudla uhla lwamavithamini namaminerali ukushintsha imibala yezithelo nemifino odlayo. Yiqiniso, imifino ihlale ihle, kodwa zama ukudla umcibisholo wezotamatisi, u-squash ophuzi, iklabishi elibomvu!
Lokhu kuyinto eyodwa engivame ukuzikhumbuza ngayo, njengoba ngivame ukungena emikhakheni yokudla noma imikhuba. Ngenza ama saladi ami aluhlaza njalo ngaso sonke isikhathi, kodwa kufanele ngempela ukuxuba. Ama-leeks ahlanjululwe ngokucophelela, ama-beet abilisiwe abhekwayo, i-pepper ye-pepper yemibala yonke kanye ne-izaqashi e-shredded kuhle ukuphonsa ku-mix.