Waneta nekudya nyama? Dzimwe nzira

Kana iwe wakaneta nekudya nyama, unoda natsa muviri wako nekunyanyisa kwakaitwa mukati mezhizha, kana izvo zvaunoda kuve wekudyara, kune dzimwe nzira.

Kana iwe uchida rega kudya nyama, kune dzimwe nzira dzakawanda parizvino. Iwe hauzodya zvakanyanya, neimwe nzira zvakasiyana.

Tofu

Ndicho Ane zana muzana mapuroteni emuriwo, ayo akagadzirwa kubva muzviyo zvesoya. Icho chigadzirwa chemufashoni, pakati pezvimwe zvinhu nekuda kwecalcium iyo yainopa uye inonakidza muzana yemapuroteni.

Muchokwadi, irwo rudzi rwe curd soya, ine chimiro chakafanana neicho chechizi chizi.

Tofu inokurudzirwa kumazera ese.

Couscous

Este chinonyatso kuzivikanwa chinongedzo chebherber mavambo, ine zvipo zvakawanda zvekudya uye zvakakosha. Yakagadzirwa kubva durum gorosi semolina, mushure mekubika inoita kunge diki tsanga.

Couscous icho chikafu chine simba, yakanakira vatambi. Kuve wakapfuma mune makabhohaidhiretsi ari nyore kupinza, zvinokodzera vanhu vane chirwere cheshuga.

Quinoa

Inonzi ndiyo iwo wega miriwo une zvese zvakakosha amino acids. Inotakura inonakidza muzana yemapuroteni uye mashoma makabhohaidhiretsi. Mimwe michero inonakidza ndeye mavitamini B uye vitamini E.

Imwe yehunhu hwechikafu ichi yayo yepamusoro faibha zvemukati. Izvi zvinogadzira quinoa zviyo zvinonyanya kubatsira kudzora ropa remafuta cholesterol.

Kubika nequinoa kuri nyore. Unofanira chenjera zvakanyanya nehuwandu hwemvura uye nguva yekubika. Kana izvi zvikasaitwa, mhedzisiro inogona kuve inonamira uye isingafadzi mukanyiwa.

Seitan

Of a nyama-yakaita kupedzisa uye kugadzirwa, seitan inokurudzirwa zvakanyanya mumamiriro ekushaya ropa uye kune ese marudzi emamenyu ezvirimwa. Inozivikanwa seye nyama yemiriwo, uye inobvuma gadziriro dzakafanana sezvidimbu zenyama. Uye zvakare, mapuroteni ayo aanotipa akafananawo nenyama.

Zvinyorwa zvemifananidzo: Unareceta.com / Kwokutenga