Nawa abinci zan shirya?

Shirya abincin dare biyar, ɗauka biyu zasu zama ragowar abinci, takeaway ko improvisation. Yawan tsara abinci shine babban dalilin da yasa tsare-tsaren mako-mako ke kasawa ta ranar Laraba.

Idan iyalina ba su so abinci iri ɗaya ba?

Dafa tushe ɗaya (shinkafa, gasasshen kayan lambu, wake) kuma ku ba da abubuwan da za a ci biyu — ɗaya da aka sani, ɗayan sabo. Kowa yana ci; babu wanda ke yin shawarwari kowane dare.

Yaya zan shirya ba tare da ɓata kayan lambu ba?

Sayi kayan lambu masu ƙarfi don abincin ƙarshen mako (kabeji, karas, squash, dankali) da kayan lambu masu laushi don farkon mako (ganyen ganye, ganye, tumatir). Daskare abin da ba za ku iya amfani da shi ba kafin ranar Juma'a.

Kayan aiki · Mai tsara abincin mako-mako

Mai tsara abincin cin ganyaye

Menu mai daidaitaccen tsarin kwanaki 7 a dannawa ɗaya. Sake tsarawa har sai kun son shi, sannan ku fitar da jerin siyayyar ku.

Manufar kalori ta yau da kullun

2000 kcal/rana (an daidaita)

92 g furotin/rana

2000

kcal / day

target 2000

92g

g protein

≈ 1.31 g/kg (70 kg)

ingredients

whole-food, low-waste

Litinin

1859 kcal · 94 g P

Karin kumallo: Tofu scramble akan sourdough
Abincin rana: Naman kaza salak-wrap
Abincin dare: Red lentil dal tare da basmati
Kayan ciye-ciye: Gasasshen kaji

Talata

2041 kcal · 100 g P

Karin kumallo: Kwanon smoothie na Berry-soy
Abincin rana: Miyar lentil & kayan lambu + gurasa
Abincin dare: Taliya tare da tempeh bolognese
Kayan ciye-ciye: Apple + man gyada

Laraba

2070 kcal · 83 g P

Karin kumallo: Pancakes na garin kaji
Abincin rana: Bean burrito tare da shinkafa & guac
Abincin dare: Chickpea curry tare da roti
Kayan ciye-ciye: Haɗin guzuri

Alhamis

2060 kcal · 92 g P

Karin kumallo: Oats na dare tare da man gyada & ayaba
Abincin rana: Kwanon Buddha (quinoa, kaji, tahini)
Abincin dare: Tofu stir-fry tare da shinkafa
Kayan ciye-ciye: Hummus + karas

Juma'a

1859 kcal · 94 g P

Karin kumallo: Tofu scramble akan sourdough
Abincin rana: Naman kaza salak-wrap
Abincin dare: Red lentil dal tare da basmati
Kayan ciye-ciye: Gasasshen kaji

Asabar

2041 kcal · 100 g P

Karin kumallo: Kwanon smoothie na Berry-soy
Abincin rana: Miyar lentil & kayan lambu + gurasa
Abincin dare: Taliya tare da tempeh bolognese
Kayan ciye-ciye: Apple + man gyada

Lahadi

2070 kcal · 83 g P

Karin kumallo: Pancakes na garin kaji
Abincin rana: Bean burrito tare da shinkafa & guac
Abincin dare: Chickpea curry tare da roti
Kayan ciye-ciye: Haɗin guzuri

Jerin siyayya

'Ya'yan Hemp
Alayyahu
Albasa
Avocado
Ayaba
Bakin wake
Basmati rice
Berries Masu Ɗaɗaɗe
Broccoli
Burodin Sourdough
Celery
Ciɗa
Dankali mai zaki
Fulawar Ciɗa
Ganyen Ɗinya
Ginger
Granola
Jan lentils
Kabeji
Kala Namak
Karot
Kayayyakin kamshi
Kaza wake
Latas
Lentils Ruwan Ƙasa
Madarar Waken Soya
Madarar kwakwa
Madarar waken suya
Man gyada
Miye-miyen tumatir
Nade-nade na alkama gabaɗaya
Oats (Gurasa)
Quinoa
Salsa
Shinkafa
Shinkafar ruwan kasa
Soy sauce
Tafashen Kwai (Chia)
Tahini
Tempeh
Tortilla
Tumatir
Vegan Mayo
alayyahu
baƙin cakulan
bita na alkama gabaɗaya
busasshen inabi
gajeta
gyadar manja
hummus
karas
kayan kamshi
man gyada
man zaitun
pita
roti
tofu mai tsananin tauri
tuffa
wake

Sanya manufar furotin ɗinku Yi shi akan kasafin kuɗi

Gina mako na abinci na shuka wanda zai faru a zahiri

Yawancin canje-canjen abinci da aka watsar sun gaza kan dabaru maimakon gaskatawa. Tsari yana aiki idan yana rage yawan yanke shawara da ake yi yayin jin yunwa, kuma idan jerin siyayya ya yi daidai da girke-girke.

Tsarin tushe uku

Dafa hatsi ɗaya, wake ɗaya da miya ɗaya a yalwace a farkon mako — misali shinkafa mai ruwan kasa, tukunyar lentil da aka ɗanɗana da miyar tahini-lemon. Waɗannan abubuwa uku suna sake haɗuwa zuwa aƙalla abinci daban-daban guda biyar tare da kayan lambu sabo da kayan yaji daban-daban. Hanyar tana kawar da babban abin takaici guda ɗaya, wanda shine fara girke-girke daga sifili da ƙarfe bakwai na yamma.

Furotin da aka bazu a cikin yini

Yi niyya don 20-30 g na furotin a kowane babban abinci maimakon babban kashi ɗaya na yamma; haɗin furotin na tsoka yana amsa mafi kyau ga rarraba kuma yana sa jimlar ta fi sauƙi a cimma. Matsayai masu amfani: tofu 17 g a kowace 150 g, tempeh 19 g a kowace 100 g, lentil da aka dafa 18 g a kowace kofi, seitan 25 g a kowace 100 g, madarar soya 8 g a kowace kofi, da 6 g a cikin yanka biyu na burodin alkama.

Rufe abubuwan gina jiki guda huɗu masu kula

B12 yana buƙatar kari ko abinci da aka ƙarfafa da aminci — wannan ba za a iya sasantawa ba kuma ba batun tsara abinci mai wayo ba ne. Vitamin D yana da mahimmanci a lokacin hunturu sama da kusan latitude 37°. Man algal yana rufe DHA da EPA. Iodine yana zuwa daga gishiri mai iodized ko kari, tunda madarar shuka galibi ba a ƙarfafa su da shi. Iron da zinc suna rufe su ta hanyar legumes da tsaba idan an ci su tare da tushen vitamin C kuma nesa da shayi da kofi.

Shirya hanyoyin gazawa

Kowane tsari yana saduwa da taron jinkiri, baƙon da ba a zata ba da rana ba tare da kuzari ba. Gina abinci ɗaya da gangan mai sauƙi — wake akan burodi, kwalban miya tare da taliya da wake daskararre — kuma a ci gaba da adana kayan abinci na dindindin. Tsari tare da zaɓin rushewa da aka keɓe yana rayuwa; tsari na abincin dare bakwai masu buri ba ya rayuwa.

Mako da aka yi aiki

Dafa da yawa a ranar Lahadi; kowane abincin dare yana sake amfani da aƙalla tushe ɗaya da aka shirya.

Rana	Babban abinci	Babban furotin	Kimanin furotin
Litinin	Lentil bolognese	Lentil ja + goro	28 g
Talata	Tofu stir-fry da shinkafa	Tofu mai ƙarfi	26 g
Laraba	Curry na chickpea	Chickpeas + yoghurt soya	24 g
Alhamis	Chili wake baƙi	Wake baƙi + shinkafa	27 g
Juma'a	Tacos tempeh	Tempeh	30 g
Asabar	Kwanon noodle gyada	Edamame + gyada	25 g
Lahadi	Gasasshen tray + hummus	Wake man shanu	22 g

Kiyasin furotin daga USDA FoodData Central don rabo na yau da kullun.

Saita makonku

Zaɓi abincin dare uku, ba bakwai ba

Maimaita kowane kusan sau biyu. Bambancin a cikin makonni ya fi bambancin a cikin mako ɗaya don duka farashi da riko.

Rubuta jerin siyayya daga girke-girke

Ba daga ƙwaƙwalwa ba. Rashin abu ɗaya shine mafi yawan dalilin da yasa abincin da aka tsara ya zama abin ɗauka.

Dafa da yawa a ranar mafi shiru

Minti casa'in na hatsi, wake da miya ɗaya yana cire kusan sa'o'i huɗu na dafa abinci na dare.

Daskare rabo biyu kowane mako

A cikin wata ɗaya kana da shiryayyen gaggawa mai juyawa wanda ke kawar da haɗarin rushewa gaba ɗaya.

Jerin kayan ajiya

Koyaushe a cikin kabad

Legumes busassu da gwangwani: lentil, chickpeas, wake baƙi, wake man shanu.
Hatsi: shinkafa, hatsi, taliya, couscous.
Tushen ɗanɗano: tumatur gwangwani, stock, soy sauce, tahini, man gyada, yisti na gina jiki.
Daskararre: wake, alayyafo, edamame, berries gauraye.

Kuskuren tsarawa na yau da kullun

Tsara abincin da ba ka taɓa dafa su ba a ranar mako.
Dogara gaba ɗaya akan kayan lambu sabo waɗanda suke lalacewa da ranar Alhamis.
Tsallake furotin na karin kumallo da ƙoƙarin gyara shi a abincin dare.
Zaton B12 zai zo daga abinci ba tare da duba alamun ƙarfafawa ba.

Tambayoyin tsarawa

Nawa ne irin wannan mako zai kashe?

Gina shi akan legumes busassu, hatsi da kayan lambu na yanayi yawanci yana da arha fiye da daidai na cin nama — legumes suna cikin mafi arha tushen furotin da ake samu a ko'ina. Farashi yana tashi sosai idan tsarin ya dogara da analogues na nama da abubuwan da aka riga aka shirya.

Zan sami isasshen furotin ba tare da kari ba?

Ee, idan adadin kuzari ya isa kuma legumes ko soya sun bayyana a yawancin abinci. Foda furotin shine dacewa ga 'yan wasa, ba buƙata ba.

Shin ina buƙatar haɗa furotin a kowane abinci?

A'a. Dokar 'furotin mai haɗawa' daga shekarun 1970 an janye ta shekaru da yawa da suka wuce. Cin abinci iri-iri na shuka a cikin yini yana rufe dukkan amino acid masu mahimmanci.

Yaya game da yara?

Ka'idoji iri ɗaya suna aiki tare da ƙarin yawan kuzari: man gyada, avocado, kayayyakin soya mai cikakken kitse da abinci akai-akai. Kari na B12 da vitamin D yana da mahimmanci, ba ƙasa ba.

Yaya zan gudanar da gidan da ba na shuka ba?

Gina abinci tare da tushe ɗaya da topping daban-daban — chili ɗaya, tukunya ɗaya, tare da cuku ko kirim mai tsami da aka ƙara a tebur maimakon dafa shi.