Zakudya Zambiri Zam'mwamba

01 ya 06

Mbeu zingapo, monga quinoa lonse, mapira , bulgur tirigu ndi balere zingagwiritsidwe ntchito ngati njira yathanzi yopangira mpunga monga maziko a zokometsetsa ndi zophika, popeza ali ndi mawonekedwe ofanana. Mbewu zonse zimakhala mtengo wotsika mtengo kwambiri pa dola imodzi. Kuwonjezera yowonjezera kukoma, kuphika mu masamba msuzi mmalo mwa madzi. Mbewu zonse ndizomwe zimayambitsa mapuloteni kwa odyetsa . Onaninso: Zophika Zosavuta Zonse Za M'phika

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02 a 06

Mbewu Yosakaniza Msuzi

Veggie msuzi kusakaniza ndi njira yopambana yokhala ndi msuzi kapena zamzitini. Ingowonjezerani madzi ndi kusonkhezera! Zedi, sizowoneka bwino ngati kupanga zokongoletsa msuzi , koma msuzi wobiriwira wa mphutsi ndi nthawi yopulumutsa ndipo ikhoza kuwonjezera mavitamini ambiri ku maphikidwe a zamasamba, monga momwe mungapangire msuzi kukhala wandiweyani kapena woonda ngati mukufunikira. Zomwe zimapangidwanso kuti ndizofunika kwambiri kuti muzitha kulowa mumasamba osiyanasiyana - yesetsani kuwonjezerapo supuni kuti mupange zokolola za veggie, mchere wa zamasamba ndi soups, vegetari casseroles kapena zokhala ndi zamasamba.

03 a 06

Chidutswa chimodzi chodabwitsa cha kabini wambiri ndi chikasu, chotupitsa cha yisiti . Mofanana ndi yisiti ya mkate, yisiti ya zakudya imakhala ndi cheesy, kukoma kwa nutty ndi mlingo wathanzi wa Vitamini B12. Chakudya cha yisiti ndicho maziko a zitsamba zambiri zopangidwa ndi zitsamba. Ndimakonda kuwonjezera yisiti yopatsa thanzi pafupifupi pafupifupi chirichonse. Yesani kuwaza chophimba pa mkate wa adyo, mbatata yophika kapena steamed veggies, ndipo yikani supuni yowonjezera popatsa masamba , zophika ndi mbatata.

04 ya 06

Veggie Burger Mix

Kusakaniza kwa Veggie burger (yotchedwa Nature's Burger mix) ndi yofulumira komanso kosavuta kukonzekera, ndipo ngakhale chokoma, mungasankhe mapepala opangidwa kale. Chophimba pa bini chidzakuwuzani kuti muzingowonjezera madzi, kupanga mawonekedwe ndi mwachangu, koma ndimakonda kuwonjezera zonunkhira, monga ufa wophika, adyo ndi mchere wochuluka. Pezani mafuta ochepa, malo okhala pamtunda ndi ma microwave kwa mphindi ziwiri, fikani patties pamwamba, ndi kuphika kwa mphindi imodzi. Mgwirizano wa Veggie Burger ukhoza kugwiritsidwanso ntchito kupanga zobiriwira zakudya zakuda . Kujambula: Chilengedwe cha chilengedwe cha kusakaniza, ndi pepala

05 ya 06

Mitundu ya Tabouli

Tabouli , saladi ya ku Middle East yokhala ndi zamasamba zopangidwa ndi bulgur tirigu ndi zokoma kwambiri ndi zokoma, ndizokwanira kuti zibweretse phokoso kapena phukusi la masana ku sukulu kapena ntchito. Onjezerani madzi, tomato watsopano ndi mandimu kuti muyambe kusakaniza ndi voila - muli ndi saladi ya tabouli! Apanso, palibe amene angadziwe kuti sizinapangidwenso, maonekedwe ndi kukoma. Ndimakonda kugwiritsa ntchito tomato kuposa momwe zimakhalira ndikuphikira sipinachi watsopano komanso zakudya zina zowonjezera. Kuti mukhale ndi mitundu yosiyanasiyana yambiri, yesani kuwonjezera masamba atsopano.

06 ya 06

Instant Hummus

Instant hummus amakonda kwambiri ngati mwatsopano, chifukwa cha pafupifupi mtengo wachitatu. Ingowonjezerani madzi, mandimu ndi maolivi, kapena, chifukwa cha mafuta ochepa, m'malo mwa mafuta a maolivi ndi madzi ena. Hummus ndi wabwino kwambiri, osati kungokhala ndi thanzi labwino kwa nyama, komanso ngati njira yowonjezera mayonesi m'masangweji ndi wraps. Kufalitsa mowolowa manja pakati pa ufa wa tortilla, wosanjikiza phwetekere, letesi, nkhaka ndi anyezi wofiira ndi kukulunga chakudya cham'mawa. Ndimakonda kuwonjezera pickles.