Izinto ezingama-37 okufanele sizigweme njenge-Vegan

-Delile

• 1-6: Ukudla Kwezilwane
• 7–15: Izithako noma izithasiselo Ezithathwe Ezilwaneni
• 16-32: Ukudla Okuthi Ngezinye Izikhathi (kodwa Hhayi Njalo) Kuqukethe Izithako Zezilwane
• 33-37: Ukudla Kwe-Vegan Ongafuna Ukukulinganisela
• Thatha Umlayezo Wekhaya

Imifino igwema ukudla ukudla okuvela ezilwaneni.

Kunezizathu ezahlukahlukene zokulandela ukudla kwe-vegan, kufaka phakathi ukukhathazeka kokuziphatha, kwezempilo noma kwemvelo.

Eminye imifino yokudla okufanele ikugweme isobala, kepha abanye bangakumangaza. Ngaphezu kwalokho, akukhona konke ukudla kwe-vegan okunomsoco futhi okunye kugwenywa kangcono.

Le ndatshana ibala ukudla okungama-37 nezithako okufanele uzigweme ekudleni kwe-vegan.

1-6: Ukudla Kwezilwane

I-Veganism iyindlela yokuphila ezama ukukhipha zonke izinhlobo zokuxhashazwa kwezilwane nonya, kungaba ngokudla noma nganoma iyiphi enye injongo.

Ngalesi sizathu, ama-vegans agwema ukudla ukudla okuvela ezilwaneni, njenge:

1. Inyama: Inkomo, iwundlu, ingulube, inyama yenkonyana, ihhashi, inyama yomzimba, inyama yasendle, njll.
2. Izinkukhu: Inkukhu, ikalikuni, ihansi, idada, izigwaca, njll.
3. Inhlanzi nokudla kwasolwandle: Zonke izinhlobo zezinhlanzi, ama-anchovies, imfanzi, i-squid, i-scallops, i-calamari, izimbaza, inkalankala, i-lobster nenhlanzi yesoso.
4. Ubisi: Ubisi, iyogathi, ushizi, ibhotela, ukhilimu, u-ayisikhilimu, njll.
5. Amaqanda: Kusuka ezinkukhu, izigwaca, izintshe nezinhlanzi.
6. Imikhiqizo yezinyosi: Uju, impova yezinyosi, i-royal jelly, njll.

Imifino igwema ukudla inyama yezilwane nemikhiqizo yezilwane. Lokhu kufaka phakathi inyama, izinkukhu, inhlanzi, ubisi, amaqanda nokudla okwenziwe yizinyosi.

7–15: Izithako noma izithasiselo Ezithathwe Ezilwaneni

Ukudla okuningi kunezithako ezithathwe ezilwaneni noma izithasiselo abantu abaningi abangazi ngazo. Ngalesi sizathu, imifino ivikela nokudla ukudla okuqukethe:

1. Izithasiselo ezithile: Izithasiselo zokudla eziningana zingatholakala kwimikhiqizo yezilwane. Izibonelo zifaka phakathi u-E120, E322, E422, E 471, E542, E631, E901 no-E904.
2. I-Cochineal noma i-carmine: Izinambuzane zesikali se-cochineal scale zisetshenziselwa ukwenza i-carmine, udayi wemvelo osetshenziselwa ukunikeza umbala obomvu emikhiqizweni eminingi yokudla.
3. I-Gelatin: Le ejenti yokuqina iqhamuka esikhunjeni, emathanjeni nasezicutshini ezihlanganayo zezinkomo nezingulube.
4. Isinglass: Le nto efana ne-gelatin isuselwa kuzinhlayiya zezinhlanzi. Kuvame ukusetshenziswa ekwenzeni ubhiya noma iwayini.
5. Ukunambitheka kwemvelo: Ezinye zalezi zithako zisuselwa esilwaneni. Esinye sezibonelo yi-castoreum, ukunambitheka kokudla okuvela emfihlakalweni yezindlala zephunga le-anal beavers ().
6. Ama-omega-3 fatty acids: Imikhiqizo eminingi enothiswe nge-omega-3s akuyona i-vegan, ngoba iningi le-omega-3s livela ezinhlanzini. Ama-Omega-3s atholakala ku-algae ezinye izindlela ze-vegan.
7. I-Shellac: Lokhu kuyinto efihliwe yisinambuzane se-lac sowesifazane. Kwesinye isikhathi kusetshenziselwa ukwenza i-glaze yokudla kwamaswidi noma ukumbozwa kwe-wax kwemikhiqizo emisha.
8. Uvithamini D3: Iningi levithamini D3 lisuselwa kuwoyela wezinhlanzi noma i-lanolin etholakala eboyeni bezimvu. I-Vitamin D2 ne-D3 evela ku-lichen ezinye izindlela ze-vegan.
9. Izithako zobisi: I-Whey, i-casein ne-lactose konke kutholakala kubisi.

Lezi zithako nezithasiselo zingatholakala ezinhlotsheni ezahlukahlukene zokudla okusetshenzisiwe. Kubaluleke kakhulu ukuthi uhlole uhlu lwezithako ngokucophelela.

Ama-vegans kufanele ahlole amalebula okudla ukuqinisekisa ukuthi imikhiqizo ayinazo izithako ezibalwe ngenhla.

16-32: Ukudla Okuthi Ngezinye Izikhathi (kodwa Hhayi Njalo) Kuqukethe Izithako Zezilwane

Okunye ukudla ongakulindela ukuthi kube yi-100% vegan kwesinye isikhathi kuqukethe isithako esisodwa noma eziningi ezitholakala ezilwaneni.

Ngalesi sizathu, ama-vegans afuna ukugwema yonke imikhiqizo yemvelaphi yezilwane kumele asebenzise iso elibucayi lapho ethatha isinqumo sokudla noma ukugwema lokhu kudla okulandelayo:

1. Imikhiqizo yesinkwa: Eminye imikhiqizo ebhikawozi, njengama-bagels nezinkwa, iqukethe i-L-cysteine. Le-amino acid isetshenziswa njenge-ejenti yokuthambisa futhi ivame ukuvela ezimpapheni zezinkukhu.
2. Ubhiya newayini: Abanye abakhiqizi basebenzisa i-alben emhlophe yeqanda, i-gelatin noma i-casein enqubeni yokupheka ubhiya noma yokwenza iwayini. Abanye kwesinye isikhathi basebenzisa i-isinglass, into eqoqwe kuzinhlanzi, ukucacisa umkhiqizo wabo wokugcina.
3. Ukugqoka kukaKesari: Izinhlobo ezithile zokugqoka kukaKesari zisebenzisa unamathisela i-anchovy njengenye yezithako zawo.
4. Uswidi: Ezinye izinhlobo zeJell-O, i-marshmallows, amabhere we-gummy kanye ne-chewing gum ziqukethe i-gelatin. Amanye agqokiswe ku-shellac noma aqukethe udayi obomvu obizwa ngokuthi i-carmine, owenziwe ngezinambuzane ze-cochineal.
5. Amazambane athosiwe: Ezinye izinhlobo zithosiwe emafutheni ezilwane.
6. I-Olive tapenade: Izinhlobo eziningi ze-olive tapenade ziqukethe ama-anchovies.
7. Ukudla okuthosiwe okujulile: I-batter esetshenziselwa ukwenza ukudla okuthosiwe okujulile njengamasongo anyanisi noma i-tempura yemifino kwesinye isikhathi iqukethe amaqanda.
8. I-Pesto: Izinhlobo eziningi ze-pesto ezithengwe esitolo ziqukethe ushizi weParmesan.
9. Eminye imikhiqizo kabhontshisi: Izindlela zokupheka eziningi zikabhontshisi ezibhakiwe ziqukethe isinqumelo noma ham.
10. Isikhilimu esingadayisi Iningi lalawa makhilimu “angewona obisi” empeleni aqukethe i-casein, iphrotheni etholakala obisini.
11. Iphasta: Ezinye izinhlobo ze-pasta, ikakhulukazi i-pasta entsha, iqukethe amaqanda.
12. Amazambane amazambane: Amanye ama-chip amazambane anongwe ngoshizi oluyimpuphu noma aqukethe ezinye izithako zobisi ezifana ne-casein, i-whey noma ama-enzyme atholakala ezilwaneni.
13. Ushukela ocacisiwe: Abenzi kwesinye isikhathi bakhanyisa ushukela ngethambo char (okuvame ukubizwa ngokuthi yi-carbon yemvelo), elenziwa ngamathambo ezinkomo. Ushukela we-organic noma ijusi likamoba oshwamukile ezinye izindlela ze-vegan.
14. Amantongomane athosiwe: I-Gelatin kwesinye isikhathi isetshenziswa lapho kukhiqizwa amakinati athosiwe ukuze kusizwe usawoti nezinongo zinamathele kahle kumakinati.
15. Ushokoledi omnyama: Ushokoledi omnyama uvame ukuba yi-vegan. Kodwa-ke, ezinye izinhlobo zinemikhiqizo ethathwe ezilwaneni efana ne-whey, amafutha obisi, okuqinile kobisi, ibhotela ecacisiwe noma i-nonfat milk powder.
16. Ezinye zikhiqiza: Ezinye izithelo nemifino kufakwe i-wax. I-wax ingaba yi-petroleum- noma isundu, kepha ingenziwa futhi ngokusebenzisa i-bexes noma i-shellac. Uma ungabaza, buza i-grocer yakho ukuthi iyiphi i-wax esetshenziswayo.
17. I-sauce yaseWorcestershire: Izinhlobo eziningi ziqukethe ama-anchovies.

Izithako ezenzelwe izilwane zingatholakala ekudleni obungeke ulindele ukuthi zikubone. Qinisekisa ukuthi uhlola amalebula akho ukuze ugweme noma ikuphi okumangazayo.

33-37: Ukudla Kwe-Vegan Ongafuna Ukukulinganisela

Ukuthi i-vegan yokudla akusho ukuthi iphilile noma inempilo.

Ngakho-ke, ama-vegans afuna ukuthuthukisa impilo yawo kufanele anamathele ekudleni okucutshungulwe kancane kwezitshalo futhi anciphise ukusetshenziswa kwabo kwemikhiqizo elandelayo:

1. Ukudla okungenamsoco kwe-Vegan: U-ayisikhilimu we-vegan, uswidi, amakhukhi, ama-chips namasosi ngokuvamile aqukethe ushukela namafutha amaningi kakhulu njengabalingani bawo abangewona ama-vegan. Futhi, aqukethe cishe awekho amavithamini, amaminerali nezinhlanganisela zezitshalo ezizuzisayo.
2. Okokunandisa kwe-Vegan: I-vegan noma cha, ama-molasses, isiraphu ye-agave, isiraphu yedethi nesiraphu ye-maple kusenezelwa ushukela. Ukudla kakhulu kungakhuphula ubungozi bokuthuthukisa izindaba ezifana nesifo senhliziyo nokukhuluphala (,,,).
3. Ukudla okuhlekisayo noshizi: Lokhu kudla okusetshenzisiwe ngokuvamile kuqukethe izithasiselo eziningi. Ziphinde zikunikeze amavithamini namaminerali ambalwa kakhulu kunokudla okuphelele, okunotshalo okunothile kwamaprotheni njengobhontshisi, udali, uphizi, amantongomane nembewu.
4. Olunye ubisi olungenalo ubisi: Ubisi olungenalo ubisi olunoshukela ngokuvamile luqukethe inani elihle likashukela ongeziwe. Khetha izinhlobo ezingasetshenziswanga kunalokho.
5. Amabha amaprotheni we-Vegan: Amabha amaprotheni amaningi we-vegan aqukethe amanani aphezulu kashukela ocijisiwe. Ngaphezu kwalokho, imvamisa ziqukethe uhlobo olukude lwamaprotheni, olungenazo izakhamzimba ongazithola kulesi sitshalo ekhishwe kuso.

Imifino efuna ukwandisa impilo yayo kufanele ikhawulele ukudla okusetshenzwe. Esikhundleni salokho, khetha ukudla okungadliwa ngendlela yakho yoqobo lapho kungenzeka khona.

Thatha Umlayezo Wekhaya

Ama-vegans azama ukugwema konke ukudla okuvela ezilwaneni.

Lokhu kufaka phakathi imikhiqizo yezilwane neyenyama, kanye nokudla okuqukethe noma yisiphi isithako esisuselwa esilwaneni.

Lokho kusho ukuthi, akukhona konke ukudla okwenziwe ngezithako zezitshalo kuphela okunempilo futhi okunomsoco. Ukudla okungenamsoco we-Vegan kusengukudla okungenamsoco.

Okuningi ngokudla i-vegan:

• Izinzuzo ze-6 Ezisuselwa Kwezempilo Zokudla I-Vegan
• Izifundo eziyi-16 Zokudla Kwe-Vegan - Ingabe Ziyasebenza Ngempela?
• Iyini i-Vegan futhi idlani i-Vegans?
• Imithombo eyi-17 ehamba phambili yamaProtheni amaVegans nabalimi