Ngeke sikhulume ukuthi kulungile yini ukushintshela ku-vegetarianism noma cha. Wonke umuntu uyasondela kulo mbuzo ngombono wakhe wokucabanga, umbono mayelana nokudla okunempilo, indlela yokuphila , ukuvumelana nemvelo. Masiyeke konke lokhu futhi sicabange ukuthi imenyu yemifino ingaba mnandi futhi ehlukahlukene.
I-vegetarianism engavamile
Ake siqale, mhlawumbe, ngokuthi imenyu yokudla yemifino ingahluka ngokuya endleleni okhetha ngayo. Ngakho-ke, ukwenqatshwa ngokuphelele kwemikhiqizo yenyama yokuqala (kubandakanya ubisi, uju, amaqanda) kanye nemikhiqizo yokuxhaphazwa kwezinto eziphilayo kuthiwa i-veganism.
Ubukhona emenyu yemikhiqizo yobisi, amaqanda, uju ngokuhlanganiswa nokwenqaba inyama - ovo-lakto-yemifino.
Futhi uma ushiya imikhiqizo yobisi kuphela kanye nokudla kwemifino - i-lacto-vegetarianism.
Ngaphezu kwalokho, kukhona ukudla okuluhlaza - udle ukudla kwemifino hhayi ukucubungula ngokomoya. Futhi nalabo abadla imifino abadla inhlanzi ngisho nenkukhu.
Indlela yokwenza imenyu ilinganise?
Inkinga enkulu yazo zonke izitshalo zemifino kungukuntuleka kwe- amino acids ebalulekile. Ngakho-ke, inyama iqukethe isethi ephelele yabo, nakuzo zonke izinto, kusuka kumaphrotheni emikhiqizo yenyama kulula ukugaya. Kusukela kulokhu siphetha ngokuthi: Imenyu yemifino elinganiselayo kufanele iqukethe ukudla okunamaprotheni okutshala.
Kodwa lokhu ngeke kwanele. Kubalulekile ukuthi ufunde indlela yokuthola iqoqo eligcwele lama-amino acids ebalulekile ekudleni okulodwa, ngoba ukungabi khona kwe-lysine kuyoholela kuyo yonke imizamo yakho yokuvuna kanye ne-leucine kuyoba yize. Ama-amino acids "asebenza" kuphela ngokugcwele.
Ngakho-ke, imenyu yesidlo semifino kufanele ibe nengqondo kakhulu futhi ihluke kakhulu. Gxila ku okusanhlamvu, okusanhlamvu, amantongomane, imbewu, ubhontshisi kanye nesoya. I-Soy yinto engcono esikhundleni somkhiqizo wenyama. Uma ubheka iqiniso ebusweni, ungasho ukuthi sonke sidla soya, singayitholi. Eqinisweni nanoma yikuphi okuthengwa izinto ezizimele, ama-sausages, ama-sauces aqukethe.
Ngama-soya, ungazama futhi upheke ama-analogs ozithandayo. Lokho esikubonisayo manje ekuphekeni kwemenyu yemifino.
I-cottage shies curd
Izithako:
- i-soy cottage cheese (tofu) - 200 g;
- amafutha yemifino eqinile - 150 g;
- ufulawa we-rye - izinkomishi ezimbili;
- i-soda, ihlulwe ngeviniga - ¼ tsp;
- I-vanilla ushukela - 1 isipuni;
- ushukela we-powder.
Ukulungiselela
Amafutha ogaxa, hlanganisa nofulawa, engeza i-cottage shizi, i-soda, i-vanilla ushukela. Isikhuni ukuxuba kancane kancane ufaka ufulawa lapho kudingeka. Yibhalele ukujula kwe-½ cm, ukusika nokugcoba ushukela. Faka i-baking sheet ngephepha lesikhumba bese ubhake imizuzu engu-20.
I-sauce yamafutha
Izithako:
- tofu - 4 tbsp;
- imayonnaise - 1 tbsp;
- ushizi owenziwe kusuka ku-soy - 1 tbsp;
- ama-beet abilisiwe - 1 tbsp;
- i-garlic powder noma i-garlic echotshoziwe - 1 tsp.
Ukulungiselela
Hlanganisa zonke izithako, uhlobise ngemifino futhi usebenze njengomshukela wezitsha noma isinkwa.
U-Olivier waseThofu
Izithako:- i-tofu - 500 g;
- ama-peas aluhlaza - ibhodlela elingu-1;
- imayonnaise - 400 g;
- imifino - 1 bunch.
Ukulungiselela
Sika ku-cubes tofu, engeza i-peas, imifino eqoshiwe futhi isizini nge imayonnaise. Ama-Vegetarians akholelwa ukuthi kule recipe, uma ufaka izithako ezivame izithako zomnqumo (amazambane, anyanisi), ukunambitheka kufinyelela ukuwohloka.
Idethi evela eThofu
Izithako:
- i-tofu - 500 g;
- ijusi kalamula - 1 tbsp;
- amanzi - 1/3 indebe;
- uju - 2 tbsp;
- ubhanana - izingcezu ezimbili;
- i-vanillin - i-pinch engu-1.
Ukulungiselela
Sika ubhanana ngezindandatho, hlanganisa i-tofu ngamanzi nejusi lemon. Beka konke ku-blender, engeza i-vanillin bese u-whisk uze ube bushelelezi.
Nansi ukudla okuphezulu kwamaprotheni esinawo. Ngendlela, imenyu yemifino ingasiza ekulahlekelweni kwesisindo. Futhi abesifazane abaningi emphefumulweni bakhetha ukwanda kwemifino nethemba lokuthuthukisa ukubukeka kwabo.