Cov neeg nyiam xav tias ua vegan txhais tau hais tias lub neej muaj teeb meem thiab mob siab rau kev npaj zaub mov. Tab sis nws yuav tsum tsis txhob nyuaj. Thaum xaiv dab tsi noj txhua hnub, 50-xyoo-laus Tracy thiab nws niam ua raws li ob peb yam kev noj haus yooj yim.
Nco ntsoov lub hauv paus noj qab nyob zoo
Txhua txhua hnub, Tracy thiab nws niam noj cov zaub mov tseem ceeb ntawm cov nroj tsuag: txiv hmab txiv ntoo, zaub, tag nrho cov nplej, taum, txiv ntoo, thiab noob. Tsim cov tais diav los ntawm cov khoom no muab sijhawm rau koj tsis muaj kev txwv kom txaus siab rau cov zaub mov noj qab haus huv uas ua tau raws li txhua qhov kev xav tau ntawm kev noj haus.
Ntawm no yog nws zoo li cas:
Ib khob yuav xa mus rau ib lub txiv hmab txiv ntoo, xws li txiv tsawb, txiv kab ntxwv, txiv apple, txiv kab ntxwv, lossis txiv duaj. Tsis tas li ntawd, ib khob yog ib khob ntawm cherries, blueberries, txiv hmab txiv ntoo, strawberries, los yog ib khob ntawm crushed txiv hmab txiv ntoo. Cov poj niam haus cov txiv hmab txiv ntoo qhuav hauv qhov nyiaj ntawm ½ khob ib hnub.
Ib khob yog kaum broccoli florets, 2 medium carrots, ib tug loj qos yaj ywm, tws beets, zucchini, dib. 2 khob ntawm cov nplooj ntsuab tsaus yog qhov sib npaug ntawm 1 khob zaub.
Nws yooj yim zoo nkauj noj ib thiab ib nrab khob ntawm oatmeal, dub mov, quinoa, millet, los yog tag nrho cov nplej nplej txhua hnub. Ib daim ntawm cov qhob cij los yog ib qho tag nrho cov nplej tortilla yog qhov sib npaug ntawm ½ khob ntawm cov nplej tag nrho. Yog li yog tias koj noj cov qhaub cij nrog ob lub khob cij, koj npog 2/3 ntawm koj qhov kev pom zoo noj txhua hnub.
Ib thiab ib nrab khob ntawm legumes - qhov no tuaj yeem yog lub tais ntawm cov kua zaub ua los ntawm lentils, taum liab lossis faib peas. Almonds, walnuts, los yog cashews yuav muab pov rau hauv koj thaum sawv ntxov smoothie.
Khaws qhov sib npaug
Nws yog ib qho tseem ceeb los tsim cov pluas noj kom zoo. Txawm hais tias nws yog noj tshais smoothie, noj su zaub xam lav, los yog do-fry, nco ntsoov noj cov protein (los ntawm legumes los yog txiv ntseej), noj qab nyob zoo cov rog (los ntawm txiv ntseej), thiab complex carbs (los ntawm tag nrho cov nplej, zaub, thiab txiv hmab txiv ntoo).
Nws zoo li cas hauv kev xyaum? Lub phaj txheem yuav tsum tau sau ib nrab ntawm cov txiv hmab txiv ntoo thiab zaub, ¼ nrog legumes, thiab cov seem ¼ nrog tag nrho cov nplej. Nco ntsoov tias txawm tias cov zaub tshiab, tag nrho cov nplej, thiab legumes tuaj yeem ntxiv rau burrito lossis kua zaub.
Kev noj qab haus huv hauv paj
Cov tais diav yuav tsum muaj kev cuam tshuam cov xim zaj sawv ntawm txiv hmab txiv ntoo, zaub, tag nrho cov nplej, legumes, thiab txiv ntoo. Cov xim thiab pigments hauv cov zaub mov cog yog los ntawm phytochemicals. Cov phytochemicals no yog cov tshuaj tiv thaiv uas muab ntau yam txiaj ntsig kev noj qab haus huv los ntawm kev pab tiv thaiv thiab thim rov qab cov kab mob loj, suav nrog kab mob plawv, mob qog noj ntshav, mob stroke thiab ntshav qab zib, txhawb kev tiv thaiv kab mob thiab pab kev zom zaub mov. Yog li, kev noj qab haus huv hauv cov xim - qhov xim tsaus thiab ci dua, cov txiaj ntsig kev noj qab haus huv ntau dua.
Nws ua haujlwm li cas? Tej zaum koj twb tau noj tsawg kawg yog ob peb yam zaub mov muaj yeeb yuj txhua hnub. Yellow peppers, txiv lws suav liab, txiv kab ntxwv carrots. Pib ua si los ntawm kev suav nrog tsawg kawg 2-3 cov khoom noj muaj yeeb yuj hauv txhua pluas noj.
Ntxiv ntsuab
Tracy thiab nws niam noj cov nplooj ntsuab tsaus nti 2-3 zaug hauv ib hnub raws li lawv xyuas kom tag nrho cov as-ham tau nqus. Raws li cov poj niam, zaub ntsuab yog ib qho ntawm cov yuam sij rau kev noj qab haus huv thiab kev ua neej ntev.
Sim noj 4 khob zaub ntsuab txhua hnub. Nws tsis yooj yim li nws zoo li.
Ntxiv 1-2 khob tshiab los yog khov spinach rau koj thaum sawv ntxov smoothie.
Ua ib qho zaub xam lav nrog 2 khob ntawm kale, arugula, los yog ib qho kev sib xyaw ntawm cov nplooj ntsuab.
ntxiv thinly sliced chard ua ib sab phaj rau lwm yam zaub.
Ntsuas yog txhua yam
Niam thiab tus ntxhais faib cov zaub mov txhua hnub rau plaub lossis peb pluas noj me me, tsis yog peb lub loj. Lawv pom tias nws pab lawv kom lawv lub zog nce. Lawv cov zaub mov zoo li no:
ntsuab cocktail
oatmeal nrog txiv ntseej thiab txiv hmab txiv ntoo
kua zaub thiab zaub xam lav
hummus nrog avocado thiab tag nrho cov nplej croutons
zaub yob los yog vegan pizza