Boost koj kev noj qab haus huv los yog poob phaus nrog zaub mov raws li
Koj puas xav txog kev sim ua zaub mov raws li? Tej zaum koj tab tom nrhiav ib vegan yuag pluag pluas mov npaj los ua rau hauv qis los yog vegan npaj pluas mov los txhawb koj txoj kev noj qab haus huv. Muaj ntau cov khoom noj khoom haus ntau thiab khoom noj muaj nyob hauv online thiab luam tawm, tiam sis tsis yog txhua tus tau tsim los ntawm tus kws qhia noj zaub mov. Cov qauv kev noj zaub mov vegan muaj xws li rau hnub, txhua tus tsim los ntawm tus kws paub txog khoom noj khoom haus los yog tus kws qhia noj zaub mov.
Siv nws los tsim kom muaj kev vegan zaub mov noj qab nyob zoo uas haum koj lub sij hawm thiab koj txoj kev ua neej.
Dab Tsi Xav Li Cas Thaum Koj Pib Lub Hom Phiaj Vegan
Ua ntej koj txiav txim siab mus vegan kom poob phaus lossis kom muaj kev noj qab haus huv, xav txog seb koj cov khoom noj yuav hloov li cas. Muab cov khoom noj khoom haus, qe, thiab tsiaj txhu ua kom yooj yim. Tab sis, yog tias koj yog ib tug carnivore, muab cov nqaij tuaj yeem tuaj yeem sib tw.
"Nqaij yog nplua nuj nyob hauv txhua txoj kev, nws muaj peev xwm ua tau zoo thiab txaus siab," hais Annie B. Kay, uas yog tus neeg muab khoom noj sib sau ua ke tso cai. Kay txhawb cov khoom noj khoom haus raws li Kripalu Center rau Yoga & Kev Noj Qab Haus Huv, uas nws yog tus thawj coj noj haus ua ke. Nws hais tias nqaij yuav pab tiv thaiv tshaib plab thiab tseem muaj roj, uas yog qab thiab muab kev txaus siab.
"Thaum cov neeg mus txias qaib ntxhiab, lawv tsis nco qab cov nqaij thiab txawm tias lawv tsis xav tau los ntawm qhov tsw, qhov ncauj, thiab muaj kev sib hawm, lawv tuaj yeem tshaib kev nqhis pib, thiab nws tuaj yeem siv sij hawm ua ntej qhov kev xav ntawm fiber ntau thiab cog qoob nyob rau hauv, thiab tib neeg pom txoj kev tshuav ntawm cov rog, fibers, proteins, thiab cov kev pab cuam. "
Yog li thaum lub tswv yim ntawm kev siv lub hom phiaj noj zaub mov vegan feem ntau txaus siab, qhov tseeb ntawm kev tswj hwm txoj kev ua neej yuav muaj kev nyuaj tshaj qhov koj xav tau. Tab sis koj tsis tas yuav mus tag nrho tam sim ntawd. Cov kauj ruam me me ntawm txoj kev ua neej vegan yuav ua haujlwm zoo dua.
Tshawb xyuas cov qauv vegan cov zaub mov uas tsim los ntawm cov khoom noj khoom haus muaj peev xwm.
Xav txog seb qhov kev pab cuam puas yuav pab tau koj. Yog tias koj tsis xav tias noj vegan txhua hnub yog qhov tseeb, ces xaiv ib lossis ob hnub hauv ib lub lim tiam kom hle cov nqaij thiab cov khoom noj. "Nco ntsoov tias txawm hais tias koj noj tsawg dua nqaij thiab nce mus txog ntawm cov veggies, koj tseem yuav tau txais txiaj ntsig ntawm kev noj zaub mov raws li kev noj haus," hais tias Kay.
Ib Pij Pes Tsawg Lub Vegan Pluas Mov
Txhua hnub hauv qab no yog tsim los ntawm tus kws tshaj li khoom noj khoom haus sib txawv. Lub hnub tsis tau tsim los ua hauj lwm ua ke, tab sis tsis muaj ib qho laj thawj tsis siv txoj kev npaj pluas noj li ntawd. Koj yuav pom tias txhua hnub txoj kev npaj yuav txaus siab rau lwm hom eater.
Tsis tas li ntawd, koj yuav pom tias tsuas muaj rau hnub tau teev tseg. Ua ib vegan eater, koj yuav pom tias koj noj ntau dua. Muaj ntau cov pluas noj no tuaj yeem npaj ua ntej kom koj muaj ob los yog peb hnub "muaj nqis ntawm cov zaub mov noj qab nyob zoo. Siv lub hnub kawg ntawm lub lim tiam kom zoo siab tuaj yeem.
Hnub 1: Vegan Pluas Mov rau ib tus Loj Nqaij
Koj puas tam sim no noj nqaij ntawm txhua pluas noj? Yog tias muaj, mam li ntsuam xyuas cov qauv no ntawm Jackie Newgent, RDN, CDN. Nws muab ntau cov nqaij ntses noj kom zoo, kom koj tsis txhob xav tias koj poob. Nws hais tias cov pluas noj muaj li 1500 calorie, uas yuav tsim nyog rau ntau tus poj niam thiab txawm tias ib co txiv neej uas tab tom sim ua kom poob siab.
- Tshais : Nqaij Nqaij Hlav Tofu Skillet- "Nqaij Ntseg" 4 ooj ntawm Nasago Sprouted TofuPlus hauv 2 teaspoons avocado roj nrog 10 txiv lws suav txiv lws suav, 2 tawb scallions, ntsev dej hiav txwv, thiab turmeric hmoov. Noob hauv 1/2 khob taum dub, 2 diav tshiab cilantro yoojyim, 8 organic xiav pob kws tortilla chips, thiab pab nrog 3 tablespoons salsa ver. Es tsis txhob kasfes, txaus siab rau dub tshuaj yej nrog ib tug txiv qaub wedge.
- Noj su : Siv Khoom Hummus Pita Sandwich- Siv 1 pob hnyuv loj thiab khoom nrog 1/2 khob hummus thiab cov kua txiv lws suav, cucumbers, txiv lauj kaub, thiab cov me nyuam roj hmab. Ntawm sab, muaj 1 khob txiv hmab txiv ntoo los yog txiv nkhaus taw nrog nrog ntsuab cov tshuaj yej garnished nrog mint tshiab.
- Hmo : California-Vegan Burger-Ib Cov Kws Ua Zoo Nroj Tsuag Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Ncuav Nqa Ncuav Nqa Cov Ncauj Txij Nkawm Ncuav Nqa Ncuav Qab Zib Tom Qab Nrog 1 Pob Txiav Txiv Hlab (los yog Caramelized Cov Dos), 3 avocado qhov ncauj, thiab ib nrab khob microgreens. Ntawm sab, muaj cov txiv ntseej roj uas muaj roj-ci npauj npaim "steak" nrog rosemary thiab hiav txwv ntsev thiab 1 khob ntawm steamed spinach nrog ib tug txiv qaub txiv kab ntxwv.
Yog tias koj tuaj yeem tshaib plab ntawm cov zaub mov, Newgent hais tias koj muaj peev xwm txaus siab rau cov khoom noj txom ncauj thiab nyob twj ywm li ntawm 1500 calorie suav. Tsuas muab 1/3 khob KIND Noj Zaub Tsuag Lauj Tshib Tag Nrho Cov Txiv Nroj Ntses nrog 1/3 khob zaub los yog cov txiv tsawb los yog cov txiv tsawb.
Nub 2: Vegan Pluag Pluas Mov rua kev Luj Khoom Noj
Yog tias koj tab tom noj ntau ntau cov khoom noj siv mis (mis nyuj, cheese, yogurt), ces hnub no lub vegan noj mov yuav thov tau rau koj. Cov pluas noj zaub mov noj zaubmov Melissa Eboli muaj cov zaub mov dawb raws li cov txiv maj phaub noj.
- Pluas tshais : Ib khob lub khob dej qab zib ntawm 1 khob ntawm 1 teaspoon flax thiab chia noob, 1/2 khob khob berries, 1 ooj ntawm walnuts, thiab 1 khob ntawm cov txiv maj phaub txiv maj phaub.
- Noj su: Curried tofu nyias nrog Veganaise, taum dub, celery, thiab liab dos ntawm ib rab phob paleo qhwv.
- Noj hmo : Plaub ooj grilled tempeh topped nrog vegan barbecue sauce. Ib khob ntawm quinoa tov nrog ib khob ntawm raw liab kua txob thiab steamed broccoli.
- Khoom qab zib : Vanilla txiv maj phaub yogurt topped nrog vegan chocolate chips, pecans, thiab cinnamon.
Nub 3: Vegan Pluag Pluas Mov rua Paab Luv
Yog tias koj nyiam khoom noj khoom haus, khoom noj khoom haus, thiab lwm cov zaub mov noj, koj yuav tsum ceev faj txog qhov koj xaiv thaum koj mus vegan. Ntau yam ntawm cov khoom muaj xws li cov mis thiab cov qe. Andrea Johnson, RD, CSP, LDN muab tso ua ke ntawm vegan noj zaub mov uas yuav pab koj ua kom vegan-nyiam xaiv. Nws hloov cov khoom noj uas yog hom zaub mov zoo xws li khaub ncaws rau pluas tshais, pizza thiab ncuav qab zib rau pluas su, thiab qhob cij qaib nrog mov noj rau cov khoom noj uas haum rau vegan noj mov.
- Tshais : Vegan Hmong muffin nrog avocado slices thiab ntsev / kua txob, kas fes nrog txiv maj phaub mis nyuj khov
- Pluas su : Quinoa nrog cov txiv hmab txiv ntoo spaghetti sauce, Italian seasoning, thiab taum dub nrog ib nrab ntawm cov khoom noj tsis pub mov thiab cov zaub ntsuab tuaj yeem pab kom muaj hlau
- Noj hmo : Qhib ntsej muag los yog kua txiv hmab txiv ntoo rau ntawm ib nrab ntawm cov khoom noj uas tsis muaj mis nyuj nrog carrots los yog ib qho khoom qab zib nrog cov khoom noj tsis muaj mis nyuj thiab cov balsamic vinaigrette.
- Khoom qab zib : gluten-free, vegan khw-yuav lub ncuav qab zib, los yog ib tug txiv maj phaub los yog txiv ntoo-based khov
Andrea hais tias yuav tsum tau noj zaub mov txaus, cov ntawv qhia zaub mov no tej zaum yuav tsum tau ntxiv nrog cov khoom noj txom ncauj ntawm cov neeg rau kom muaj ntau cov hlau thiab protein ntau. Nws kuj yuav tsum muaj ntau cov calcium thiab vitamin D hauv lwm hom dej haus, xws li cov txiv laum huab xeeb muaj zog, cov kua mis, lossis mis nyuj, uas yog cov uas tsis tshua muaj calories. Cov khoom noj txom ncauj thiab sab nraud ntawm cov txiv hmab txiv ntoo thiab zaub yuav tsum raug tso cai los pab nrog satiety.
Hnub 4: Vegan Pluag Mov rau Kev Ntxwv Txaus Siab
Qhov kev npaj vegan vegan npaj los ntawm Sarah Heckler, MS, RD, LDN, CISSN yuav ua rau koj txaus siab yog tias koj feem ntau khoom txom ncauj rau cov khoom noj uas muaj crunchy, savory, salty, thiab tag nrho cov tsw. Qhov ntau ntawm tag nrho, cov khoom noj khoom haus nplua nuj fiber ntau yuav ua rau koj thiab pab txhawm rau kev txhawb nqa.
- Noj tshais : Ib lossis ob lub ncuav qos yaj ywm "toast" topped nrog 3-4 tablespoons mashed avocado sprinkled nrog chia noob thiab paprika
- Khoom txom ncauj : Ob lub dia hummus nrog cov pos hauv qab
- Noj su : 2 khob zaub qhwv noj, 1/4 khob taum pwm kua txob, 1/4 khob qhuav ci chickenpeas, hlais txiv lws suav txiv ntoo, thiab khaus taub hau. Hnav nrog roj thiab vinegar.
- Khoom txom ncauj : Ib ounce ntawm cashews thiab 1 khob ntawm berries
- Noj hmo : Ib khob khob khoom qab zib, Dub taum, thiab Quinoa Chili topped nrog 2-3 tablespoons sliced avocado.
Hnub 5: Vegan Pluag Mov rau Kev Hniav Qab Zib
Koj puas nyiam cov khoom noj qab zib thiab cov zaub mov zoo li caramel thiab chocolate? Lub vegan noj haus ntawm Molly Cleary, MS, RD, CDN, CNSC muab cov khoom noj uas yuav ua rau koj zoo siab. Txiv ntoo roj qab, creamy tahini, paj kws, thiab txoj kev sib tsoo sib txuam ib qho crunchy thiab creamy taub hau nrog ib tug hint ntawm tsos kom koj zoo siab.
- Noj tshais : Ib khob ntawm kas fes nrog kua txiv mis nyuj, 2 lub txiv hmab txiv ntoo ntawm lub ci ci nrog almond butter, thiab txiv hmab txiv ntoo tshiab tshiab
- Noj su : Muaj cov zaub ntsuab nrog cov zaub sib xyaw, dib, lws suav, carrots, lentils, crispy chickpeas, avocado, roj, thiab kua txiv hmab txiv ntoo
- Khoom Noj Khoom Haus (Snack : Popcorn (popped hauv cov roj) lossis txoj kev sib xyaws (cov txiv ntseej, noob, cov txiv hmab txiv ntoo qhuav)
- Hmo : Lub tais ua zaub ua qoob loo, qos yaj ywm, qos yaj ywm, cov noob qoob loo, cov noob qoob loo, cov qoob loo lossis cov hmoov qoob loo los ua cov hmoov nplej dawb, carrots, taum sprouts, liab qhwv, edamame, scallions, thiab txiv laum huab xeeb hauv lub txiv laum huab xeeb kua vinaigrette
- Khoom noj txom ncauj los yog khoom qab zib : Txiv maj phaub ua kua lossis lwm yam kua txiv mis nyuj (xws li SoDelicious lossis Kite Hill almond-based yogurts) nrog cov txiv hmab txiv ntoo tshiab
Yog hais tias koj muaj xws li toast (los yog cov mov ntawm koj lub vegan noj haus), koj yuav tsum xaiv ib qho uas yog tsis muaj qe los yog cov mis. Cleary piav qhia tias tsis yog txhua lub ncuav ntawm vegan yog vegan, yog li nws yog ib qho tseem ceeb los xyuas cov khoom xyaw rau cov tsiaj ua ntej ua koj xaiv. Nws pom zoo sim Ezekial tag nrho cov qhob cij los yog vegan-phooj ywg multigrain qhob cij los ntawm Tub luam Joe.
Nub 6: Vegan Pluag Pluas Mov rua cov tuab neeg Eater
Qhov kev npaj noj vegan vegan los ntawm Maegan White, MA, RDN muaj ntau yam zaub mov uas yuav zoo rau koj paub yog tias koj noj zaub mov noj American. Cov zaub mov zoo li cereal thiab toast tuaj yeem muaj nyob rau hauv koj lub hom phiaj noj mov yog tias koj yuav tsum ua tib zoo saib thiab xaiv cov khoom noj uas tsis muaj tsiaj, cov khoom noj khoom haus, los yog cov khoom xyaw nrog qe.
- Noj tshais: Ib daim hlais tag nrho cov nplej toast nrog ib nrab hnub noj ntsev almond butter. Ib qho ounce tag nplej npaj tau-noj-cereal nrog lub khob hlais strawberries (los yog nyiam txiv hmab txiv ntoo) thiab 1 khob kua mis, calcium-fortified.
- Noj su : Ib qho nqaij ntim whole-wheat rau ib lub txiv hmab txiv ntoo los yog taco. Sau nrog 1/2 khob txiv hmab txiv ntoo, 1/4 khob salsa, 1/4 khob zaub qhwv, 1/4 khob taum txiv lws suav. Txaus siab nrog 1/2 khob me nyuam mos carrots (los yog koj nyiam zaub) nrog 1 teaspoon txiv roj lossis cov roj flaxseed thiab txiv qaub kua txiv drizzled rau saum. Ib khob kua txiv kab ntxwv, muaj zog nrog calcium.
- Cov khoom noj txom ncauj yav tav su : Ib nrab ib hlis rau ntawm cov khoom noj txom ncauj (lossis nyiam txiv ntseej), khob cij qaub (lossis txiv hmab txiv ntoo qhuav), ib khob kua mis, calcium uas muaj zog.
- Noj hmo : Muab ib khob dej khov (calcium-set), ib khob dej los yog kua zaub, 1/2 khob kua txob liab (los yog nyiam tais zaub), nrog 1 khob dej nplej thiab 2 teaspoons roj txiv roj. Txaus siab rau 1 khob cub cantaloupe (los yog nyiam txiv hmab txiv ntoo).
- Khoom noj qab zib : Ib nrab khob sherbet
Lo Lus Ntawm
Nco ntsoov tias thaum koj pib noj cov zaub mov raws li zaub mov noj, cov zaub mov tseem ceeb. Yog tias koj tab tom pib vegan noj zaub mov noj kom yuag los sis tsuas ua kom zoo zog rau koj lub cev, kev tshawb fawb tau pom tias koj yuav muaj peev xwm ua tiav koj lub hom phiaj yog tias koj xaiv cov khoom noj uas tsis tshua ua tiav. Sau cov kev pabcuam ntawm tus kws qhia kev noj zaubmov, noj ib chav ua mov, lossis nqis peev pabcuam ntawm vegan cookbook los kawm txog kev npaj thiab noj zaubmov noj zaubmov kom koj tau txais kev pabcuam thiab npaj rau lub homphiaj nojqab haushuv rau lub neej.
> Qhov chaw:
> Satija A, Bhupathiraju S. li al. Kev Noj Qab Haus Huv thiab Kev Tsis Txhob Muaj Zaub Tsuag thiab Txoj Kev Tiv Thaiv Mob Hlwb Hauv Cov Neeg Mob hauv Teb Chaws Asmeskas. Phau ntawv Journal ntawm American College ntawm Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Scialli A. Lub Ob Hlis Tsis Tau Txais Kev Ntsuas Poob Hloov Pua Cev Vegan Noj Ncauj Zuj Zus rau Ib Cov Neeg Muaj Mob Muaj Tsawg Mis Tsawg *. Rog . 2007; 15 (9): 2276-2281.