Candid Tham nrog Nutritionist Brenda Davis
Thaum nws los txog rau cov me nyuam mos thiab cov me nyuam me vegan, nws txhua qhov hnoos qeev raug tshuaj xyuas. Ntau tus neeg ntseeg tias cov menyuam yaus xav tau cov khoom siv tsiaj kom loj hlob thiab loj hlob zoo.
Yog hais tias tus me nyuam tsis noj zaub mov tsis zoo, GP, tsev neeg thiab cov phooj ywg sai sai hais tias, "Kuv hais rau koj." Yog tias koj yog ib tus niam txiv vegan, cov lus qhia hauv qab no yuav pab koj kom paub tseeb tias koj tus me nyuam muaj tag nrho cov yuav tsum tau ua ua ntej ua tus menyuam noj qab nyob zoo thiab zoo siab.
Xyuas kom koj tus menyuam tau txais calories txaus. Cov zaub mov vegan feem ntau muaj roj tsawg. Txawm hais tias nws muaj txiaj ntsig zoo rau kev tiv thaiv kab mob, nws yuav tsis txhawb kev loj hlob thiab kev loj hlob. Nws tsis yog qhov tseeb tias kev noj zaub mov vegan tsis haum rau cov menyuam yaus thiab cov menyuam yaus. Nws tsuas yog txhais tau hais tias thaum npaj cov khoom noj khoom haus ntawm cov menyuam yaus, kev loj hlob thiab kev loj hlob yuav tsum yog qhov tseem ceeb thib ib, thiab cov ntsiab lus caloric ntawm cov khoom noj yuav tsum siab.
Muab peb pluas noj ib hnub thiab khoom noj txom ncauj thaum noj mov.
Xyuas kom koj tus menyuam tau cov kua dej txaus thaum noj mov (thiab nruab nrab ntawm cov pluas noj). Ua kom cov ntsiab lus calorie ntau dua qhov ua tau (piv txwv li, ntxiv cov kua ntses rau zaub, txiv ntseej butter lossis avocado rau smoothies, jam ntawm qhob cij, thiab lwm yam).
Npaj rau 40 mus rau 50 feem pua ntawm koj cov calories kom los ntawm cov rog.
Nws suab txawv txawv, tab sis nco ntsoov, txog 50 feem pua ntawm cov calories hauv cov mis nyuj yog rog. Feem ntau ntawm koj cov rog yuav tsum yog los ntawm cov khoom noj uas muaj cov rog monounsaturated xws li txiv ntseej butters thiab avocados. Nws tseem yuav tsum tau muab cov khoom tsim nyog uas muaj cov roj ntsha tseem ceeb.
Cov kev xaiv zoo tshaj plaws suav nrog:
Tofu yog ib qho khoom noj zoo tshaj plaws rau cov menyuam yaus, nplua nuj nyob hauv cov protein thiab rog, nrog rau lwm cov as-ham, tab sis tsis muaj fiber ntau. Siv nws hauv smoothies, qhaub cij, kua zaub, stews, breads, pies thiab khoom qab zib.
Tag nrho cov rog thiab cov kua mis muaj zog tuaj yeem siv los ua dej haus thiab ua noj. Lub hom phiaj yog muab rau koj tus menyuam yam tsawg 20 ooj mis mis ib hnub.
Cov txiv ntoo thiab cov noob tuaj yeem ua rau cov menyuam yaus ua rau khaus, yog li koj tuaj yeem ntxiv txiv ntseej butter rau hauv qab zib. Txiv ntseej thiab noob hmoov tuaj yeem ntxiv rau cov kua ntses thiab batters rau pancakes thiab pastries.
Avocados yog lub tsev khaws khoom ntawm cov rog, calories thiab cov as-ham. Ntxiv lawv rau zaub xam lav, puddings thiab sab tais diav.
Txwv tsis pub koj noj fiber ntau.
Fiber ua rau lub plab thiab tuaj yeem txo cov calories tag nrho. Tsis txhob ntxiv cov ntsiab lus fiber ntau xws li nplej bran rau koj cov khoom noj. Siv cov hmoov nplej ua kom zoo ntxiv kom tus menyuam qhov hnyav. Tag nrho cov nplej yuav tsum tau suav nrog hauv kev noj haus kom tau txais cov vitamins thiab minerals.
Muab koj tus menyuam noj zaub mov uas muaj tsawg kawg 25 grams protein ib hnub twg.
Cov protein ntau tsis txaus tuaj yeem cuam tshuam kev loj hlob thiab kev loj hlob ntawm tus menyuam. Kua mis nyuj (20 grams) yuav muab li 15 grams protein. Ib daim ntawm tofu muaj txog li 10 grams. Txawm tias ib qho mov ci muaj 2 mus rau 3 grams protein. Yog li, kom tau txais cov protein txaus tsis yog teeb meem yog tias calorie ntau txaus.
Nco ntsoov txog koj tus menyuam txoj kev xav tau hlau thiab zinc. Cov as-ham no tseem ceeb heev rau kev loj hlob thiab kev loj hlob. Hlau deficiency yog qhov teeb meem tshaj plaws hauv cov menyuam yaus. Iron-nplua nuj nplej, legumes, taum pauv, txiv ntseej, noob, txiv hmab txiv ntoo qhuav yog cov kev xaiv zoo rau cov me nyuam noj. Tsis muaj zinc tuaj yeem ua rau kev loj hlob qeeb thiab txo qis kev tiv thaiv hauv cov menyuam yaus. Qhov zoo ntawm zinc yog legumes, txiv ntseej, thiab noob.
Tsis txhob hnov qab txog vitamin B 12! Peb tsis muaj cov chaw cog qoob loo uas muaj cov vitamin B 12. Siv cov tshuaj los yog cov khoom noj muaj zog. Qhov tsis muaj vitamin B 12 tuaj yeem ua rau cov leeg nqaij atrophy thiab lub hlwb puas.
Xyuas kom koj tus menyuam tau txais calcium thiab vitamin D txaus.
Calcium thiab vitamin D yog qhov tseem ceeb rau cov pob txha loj hlob. Ob qho tib si ntawm cov khoom noj muaj nyob hauv cov khoom noj muaj zog. Lwm qhov zoo ntawm calcium yog zaub ntsuab, almonds, legumes, thiab mov.
Baby Shake Recipe: 1,5 khob strawberries 1 txiv tsawb 1-2 teaspoons cocoa 2 teaspoons flaxseed roj 3-5 teaspoons txiv ntseej butter (cashew los yog almond) 2-3 teaspoons txiv kab ntxwv kua txiv los yog lwm yam kua txiv tshiab xws li zaub ntug hauv paus 2 teaspoons fortified soy mis nyuj 1/8-1 / 4 avocado
Kom koj tus menyuam zaum ntawm cov quav nyob ib sab ntawm koj thiab kom lawv pab koj pov cov khoom xyaw rau hauv rab thiab nias lub pob. Sib tov kom txog thaum tus. Tau txais ob servings. Kev Pab: 336 calories, 7g protein, 40g carbs, 19g rog.
Rau ib tug me nyuam me hnub nyoog ib mus rau peb xyoos, ib qho kev pab ntawm no co co muab kwv yees li:
100 feem pua ntawm cov nqi txhua hnub ntawm magnesium, folic acid, vitamin C thiab omega-3 fatty acids. Ntau tshaj 66 feem pua ntawm kev xav tau tooj liab thiab potassium. Ntau tshaj 50 feem pua yuav tsum tau pyridoxine thiab zinc. 42 feem pua ntawm cov protein. 25 feem pua ntawm cov calories uas xav tau thiab selenium. 20 feem pua ntawm cov hlau xav tau.