La healthy eating hazvifanirwe kunge zvichinetsa, kunyanya kana tine vana kumba. Kunyanya mazuvano kupi tinogona kuwana mhando dzese dzezvigadzirwa Mune chero supamaketi, zvinokwanisika kubika zvine hutano, zvinovaka muviri uye zvakare zvinonakidza.
Nhasi ndinokuunzira zvimwe vegan burger mapepa, nekuti munhu wese anoda kuve ne hamburger nguva nenguva. Ronga bhengi pavhiki uye shamisa vashanyi vako, kunyangwe vana vanozofara. Aya angori mazano mashoma, asi kana iwe uchida kubika, usazeze kugadzirisa. Chinhu chakakosha ndechekuti iwe unosanganisira hwaro hweprotein, ipapo unogona kuwedzera miriwo pane zvaunofarira.
Oat burger
Oats inofanirwa kuve chikamu cheumwe munhu chikafu nekuda kwehuwandu hwehutano hunopa. Pamusoro pekuva chibage chine mapuroteni mazhinji, inopa kunonoka kunotora makabhohaidhiretsi, oatmeal iri:
- akapfuma mumaminerari uye vhitamini B
- kubatsira kuti yakaderera cholesterol neshuga level muropa
- inosimbisa mhasuru
- Inobatsira kudzivirira gomarara
Izvo zvinoshandiswa ndezvi:
- 1 mukombe oat flakes
- mhiripiri kuravira, dzvuku, girini, yero kana zvishoma zveimwe neimwe
- 1/2 hanyanisi
- 1 zanahoria
- muto wemuriwo
- Sal
Kugadzirira:
- Isu tinosuka uye kutema miriwo mushe muzvidimbu zvidiki. Saute nemafuta mashoma yemhandara yemiorivhi kusvikira yaibva, ichichenjerera kuti isatsve.
- Isu tinoisa miriwo muhombodo hombe uye tinowedzera mukombe weoats yakakungurutswa uye kapu yemuriwo muto uye unomutsa. Kana uine miriwo yakawandisa uye iwe uchifunga kuti zvakakosha, unogona kuwedzera oatmeal uye muto wakawanda, asi nguva dzose muchiyero chimwe chete. Kana iwe ukawedzera hafu yekapu yeoatmeal iwe unofanirwa kuwedzera hafu yekapu yemuto.
- Wedzera munyu kuravira, kumutsa zvakare uye rega mukanyiwa ugare kwemaminetsi mashoma.
- Mushure memaminitsi gumi nemashanu, tinowedzera zvingwa zvechingwa zvishoma nezvishoma uye tinokanya. Kamwe mukanyiwa paunowirirana tinogona kumira kuwedzera chingwa.
- Isu tinovhara mudziyo uye tobva Chill mufriji kweinenge 1 awa, kana zvichibvira kwenguva yakareba, zvirinani.
- Kuti tipedze, tinotora zvikamu zvehupfu uye nemaoko edu tinozvigadzira. Takapfuura ma burger echingwa chechingwa uye tinovabikira pane grill uye donhwe remafuta yakagadzirwa nemaorivhi.
Lentil Burgers
Idare dzakakosha mukudya kwemunhu wese kune avo mupiro wakakura wedare, phosphorus, zinc kana calcium pakati pevamwe. Uye zvakare, ivo vakapfuma mu folic acid vachipa 90% yeiyo inokurudzirwa zuva nezuva huwandu.
Izvo zvinoshandiswa kugadzirira aya ane hutano vegan burgers ndeaya:
- 500 gr yenzungu dzakabikwa
- 1 diki hanyanisi
- 1/2 tsvuku tsvuku
- 1/2 green pepper
- 1 zanahoria
- 1 garlic
- Pepper, oregano uye munyu
- 1 girazi remuriwo muto
- mhandara yemafuta emuorivhi
Kugadzirira:
- Isu tinosuka nyemba zvakanaka uye nekudzimina, tichikuya zvakanaka nepini yemunyu kusvikira paine kirimu zvakafanana.
- Zvino, isu tinosuka uye kutema miriwo zvakanaka, uye iyo Fry nemafuta mashoma yakagadzirwa nemaorivhi. Mushure memaminetsi mashoma wedzera muto wemuriwo uye gadzira pamusoro wepakati moto.
- Kana muto ukatanga kudzikisira, wedzera iyo lentil cream uye ubike kwemaminetsi mashoma.
- Isu tinoisa musanganiswa mundiro uye tinoirega ichitsamwa kuti tikwanise kuishandisa.
- Izvo zvinongosara kuisa pani yekutsva pamoto, tora zvikamu zvehupfu uye upfuure nepakati pechingwa vazvibike kusvikira shava yendarama.
- Kana iwe uine nguva, gadzirira mahamburger uye chengetera mufiriji kweinenge awa, nenzira iyi uchavatadzisa kuti varege kuparadzana.
Veggie Pumpkin Sipinachi Burger
Mune ino kesi, iyo protein inopihwa nezai, saka iri kamukira yakakodzera varimi izvo zvinosanganisira mazai mukudya kwavo.
Izvo zvinoshandiswa zvinodiwa ndeizvi:
- 500 gr yemanhanga
- 2 makarotsi
- 1 mbiya yesipinashi nyowani
- 1 organic zai
- mafufu echingwa
- Kutanga geza nekucheka manhanga uye makarotsi uye takavaisa kuti vabike mumvura kwemaminitsi makumi maviri.
- Kana maminetsi gumi ekutanga apfuura, wedzera mashizha espinashi uye rega miriwo ibike.
- Kana dzangova nyoro tinomesa mvura uye tinochengeta pavanodziya.
- Tinocheka miriwo zvakanaka ndokuiisa mundiro, kuwedzera zai uye sanganisa zvakanaka.
- Tiri kusanganisa zvingwa zvechingwa kusvika kuti homogeneous mass inosara.
- Isu tinogadzira ndiro ine zvidimbu zvechingwa uye tinotora zvikamu zvehupfu, tinopfuura nechingwa uye tiri kuumba nemaoko edu.
- Isu tinoputira hamburger yega yega mupurasitiki yekumonera zvakasiyana uye toenda mufiriji kweinenge awa.
- Mushure mezvo, takapedza maminetsi mashoma mupani riine donhwe remafuta emuorivhi.