Uhlelo oluphelele lokudla kwe-Vegan nemenyu yesampula

-Delile

• Kuyini ukudla kwe-vegan?
• Izinzuzo zezempilo ze-veganism
• Uhlu lwezitolo lwe-Vegan
• Umkhiqizo omusha
• Ukukhiqizwa okufriziwe
• Izinhlamvu eziphelele
• Izinkwa namaphasta
• Imithombo yamaprotheni
• Ezinye izindlela zobisi
• Ezinye izindlela zamaqanda
• Amafutha anempilo
• Ukudla okulula
• Abenza ubumnandi
• Izinongo nama-condiments
• Uhlelo lokudla lwesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Ukwehla okungaba khona kanye nokuqapha
• Ukushoda kokudla okunempilo
• Izithasiselo
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukudla kwama-Vegan kuxhunyaniswe nezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukuphathwa kwesisindo okuthuthukisiwe nokuvikelwa ezifweni ezithile ezingamahlalakhona.

Kodwa-ke, ukuthola ukudla okunomsoco, okunempilo ekudleni kwe-vegan kungaba nzima futhi kube nzima.

Uma kuhlelwe kahle, izidlo ze-vegan zingadala ukushoda kokudla okunempilo nezinkinga zempilo.

Lo mbhalo uhlinzeka ngohlelo lokudla olunempilo lwe-vegan nemenyu yesampula ukuze uqalise.

Kuyini ukudla kwe-vegan?

Ukudla kwe-vegan uhlelo lokudla oluqeda yonke imikhiqizo yezilwane, kufaka phakathi inyama, inhlanzi, amaqanda, ubisi noju.

Abantu banquma ukwamukela i-veganism ngezizathu ezahlukahlukene, njengokukhathazeka kokuziphatha noma imigomo yenkolo.

Abanye banganquma ukuba yi-vegan ukunciphisa indawo yabo yemvelo, njengoba izidlo ezisuselwa ezitshalweni kucatshangwa ukuthi zikhiqiza ukukhishwa kwegesi okushisa okumbalwa futhi zisebenzise izinsiza zemvelo ezimbalwa.

Noma kunjalo, umthelela wezemvelo wanoma yikuphi ukudla kuncike ezintweni eziningi, kufaka phakathi indlela okwenziwa ngayo ukudla, okuhlanganisiwe, nokuhanjiswa (,).

Abanye futhi banquma ukulandela ukudla kwe-vegan ngezizathu zezempilo, njengoba i-veganism ihlotshaniswa nenqwaba yezinzuzo futhi ingasiza nokuvikela izifo ezithile ezingamahlalakhona ().

Ikakhulu, ukudla kwe-vegan kukhonjisiwe ukuthuthukisa impilo yenhliziyo, ukukhulisa ukwehla kwesisindo, nokusekela ukulawula ushukela wegazi (,,).

Ukudla kwama-Vegan kususa yonke imikhiqizo yezilwane, kufaka phakathi inyama nobisi. Abantu bangamukela i-veganism ngezizathu zokuziphatha, ezenkolo, ezemvelo, noma ezempilo.

Izinzuzo zezempilo ze-veganism

Ucwaningo lukhombisa ukuthi ukudla okunama-vegan okwenziwe kahle kungathuthukisa izici eziningana zempilo yakho.

Ngokuya kokunye ukubuyekeza, ama-vegans anengozi engaphansi kwama-75% yokuthola umfutho wegazi ophakeme kunama-omnivores, noma labo abadla inyama nezitshalo ().

Babuye bathambekele ekubeni nenkomba yomzimba ephansi (BMI) namazinga aphansi esamba ne-LDL (embi) ye-cholesterol. Amazinga aphezulu alaba bamaka yizo zonke izici eziyingozi zesifo senhliziyo ().

Ukudla kwe-Vegan kungasiza futhi ekuphathweni kwesisindo.

Ucwaningo olulodwa kwabesifazane abangu-18 luthole ukuthi ukulandela ukudla okune-vegan izinyanga eziyi-6 kuholele ekwehliseni ikhalori nokudla okunamafutha, kanye nokwehla kwesisindo sesikhashana esifushane, uma kuqhathaniswa nekhalori eliphansi, ukudla oku-omnivorous ().

Olunye ucwaningo luphakamisa nokuthi i-veganism ingahle ibe lusizo ekulawuleni ushukela egazini futhi ingasiza ekwehliseni ubungozi besifo sikashukela (,).

Eqinisweni, isifundo esisodwa kubantu abacishe babe yi-61,000 sikhombise ukuthi ama-vegans ayengaphansi izikhathi ezingama-2.6 amathuba okuthuthukisa uhlobo lwesifo sikashukela se-2 kunama-omnivores ().

Ukudla kwe-vegan kunganciphisa nezimpawu ze-osteoarthritis - kufaka phakathi ubuhlungu obuhlangene nokuvuvukala - kanye nengozi yakho yomdlavuza othile, njengaleyo yebele ne-prostate (,).

Ukudla kwama-Vegan kuhlotshaniswa nezinzuzo eziningi, kufaka phakathi impilo yenhliziyo ethuthukisiwe, ukulahleka kwesisindo esisheshayo okusheshayo, ukulawulwa kweshukela egazini okuthuthukisiwe, ubuhlungu obuncane obuhlangene, kanye nokwehla kwengozi yomdlavuza.

Uhlu lwezitolo lwe-Vegan

Ukudla okunempilo kwe-vegan kufanele kuqukathe okusanhlamvu okuphelele okuhlukahlukene, amaprotheni, amafutha anempilo, nezithelo nemifino.

Ukudla okufana namantongomane, imbewu, okusanhlamvu, imikhiqizo yesoya, nemvubelo yokudla okunempilo konke kungasiza ukukhulisa ukudla kwakho kwamaprotheni usuku lonke.

Okwamanje, uwoyela we-avocado, uwoyela kakhukhunathi, namafutha omnqumo yizinqumo ezinomsoco, ezinobungane bamafutha enempilo.

Nalu uhlu lwezitolo lwe-vegan oluzokusiza ukuthi uqalise.

Umkhiqizo omusha

• Imifino: isilimo esinengono emnandi edliwayo, upelepele wensimbi, i-broccoli, iklabishi, izaqathe, ukholifulawa, igalikhi, i-kale, u-anyanisi, amazambane, isipinashi, utamatisi, i-zucchini, njll.
• Izithelo: ama-apula, ubhanana, amajikijolo, amagilebhisi, izithelo zomvini, ulamula, ama-lime, ama-kiwi, amawolintshi, amapentshisi, amapheya, amapomegranati, ama-strawberry, njll.

Ukukhiqizwa okufriziwe

• Imifino: i-broccoli, amahlumela eBrussels, isikwashi se-butternut, izaqathe, ukholifulawa, ummbila, ubhontshisi oluhlaza, uphizi, imifino yemifino, njll.
• Izithelo: amajikijolo, ama-blueberries, ama-cherry, umango, uphayinaphu, ama-raspberry, ama-strawberry, njll.

Izinhlamvu eziphelele

• ibhali
• irayisi elinsundu
• okufana nokolweni
• i-bulgur
• i-farro
• oats
• quinoa
• amabele
• iteff

Izinkwa namaphasta

• i-pasta yelayisi ensundu
• I-pasta yengqolowa ephelele
• ihlumela isinkwa, njengesinkwa sikaHezekeli
• irayisi ensundu ezisonga

Imithombo yamaprotheni

• Amantongomane: ama-alimondi, amantongomane aseBrazil, ama-cashews, ama-hazelnuts, amantongomane ama-macadamia, amakinati, ama-pecans, ama-pistachios, ama-walnuts, njll.
• Imbewu: imbewu ye-chia, imbewu yefilakisi, imbewu ye-hemp, imbewu yamathanga, imbewu yesesame, imbewu ye-sunflower, njll.
• Imidumba: ubhontshisi omnyama, amantshontsho, ubhontshisi wezinso, udali, ubhontshisi wasolwandle, ubhontshisi we-pinto, njll.
• Imikhiqizo ye-Soy: tempeh, tofu, njll.
• Amaphrotheni izimpushana: i-pea protein powder, amaprotheni erayisi ansundu, amaprotheni we-hemp, njll.

Ezinye izindlela zobisi

• Okufakwa esikhundleni sobisi: i-almond, i-cashew, ukhukhunathi, ifilakisi, i-oat, irayisi, nobisi lwe-soy, njll.
• Okufakwa esikhundleni sogathi: i-almond, i-cashew, ukhukhunathi, ifilakisi, nama-yogurts wesoya, njll.
• Ushizi we-Vegan: ushizi we-vegan parmesan, izinhlobo ezigayiwe nezisikiwe, njll.

Ezinye izindlela zamaqanda

• aquafaba
• i-arrowroot powder
• imbewu ye-chia
• ummbila
• isidlo sefilakisi
• okufakwe esikhundleni seqanda okukhethiwe
• i-silken tofu

Amafutha anempilo

• ukwatapheya
• uwoyela we-avocado
• uwoyela kakhukhunathi
• Amafutha efilakisi
• Amafutha e-Olive
• ukhukhunathi ongenashukela
• tahini

Ukudla okulula

• edamame
• ushokoledi omnyama
• izithelo ezomisiwe
• izithelo zesikhumba
• i-hummus
• ibhotela lamantongomane
• ama-pita chips
• I-Popcorn
• amantshontsho athosiwe
• izimila zasolwandle ziyaphuka
• ukuhlanganiswa komkhondo

Abenza ubumnandi

• ushukela kakhukhunathi
• izinsuku
• usiraphu we-maple
• ama-molasses
• Izithelo zendela
• stevia

Izinongo nama-condiments

• upelepele we-cayenne
• upelepele
• isinamoni
• ikhumini
• impuphu kagalikhi
• i-ginger yomhlabathi
• imvubelo yokudla okunempilo
• paprika
• upelepele
• rosemary
• i-thyme
• i-turmeric

Qaphela ukuthi imikhiqizo eminingi ye-vegan esetshenzisiwe etholakala esitolo - njengokufaka inyama ye-vegan - ivame ukulayishwa nge-sodium, fillers, izithasiselo, nezinye izithako ezingalimaza impilo yakho.

Zama ukunamathela ekudleni okuphelele, okungasetshenziswanga - futhi ubalekele inyama ehlekisayo nezinye izithako ze-vegan ezicutshungulwe kakhulu kanye nokudla kwangaphambi kwesikhathi.

Ukudla kwe-vegan okulinganiselayo kufanele kufake phakathi izithelo, imifino, okusanhlamvu okuphelele, amaprotheni, namafutha anempilo.

Uhlelo lokudla lwesampula

Nayi isampula yohlelo lokudla lweviki elilodwa olufaka okumbalwa kokudla okunomsoco okungathokozelwa ekudleni kwe-vegan.

UMsombuluko

• Ukudla kwasekuseni: i-tempeh bacon enamakhowe asikiwe, ukwatapheya, kanye ne-arugula ebunjiwe
• Isidlo sasemini: i-pasta egcwele okusanhlamvu ene-lentil "meatballs" kanye nesaladi eseceleni
• Isidlo sakusihlwa: ukholifulawa kanye ne-chickpea tacos ene-guacamole ne-pico de gallo
• Ungadla: ama-popcorn aqhamuke emoyeni, ama-chip endala, nokuxuba umzila

NgoLwesibili

• Ukudla kwasekuseni: yogurt kakhukhunathi onamajikijolo, ama-walnuts, kanye nembewu ye-chia
• Isidlo sasemini: i-tofu ebhakwe ngeklabishi elibomvu elisikiwe, amahlumela aseBrussels, kanye nomzala kamakhelwane
• Isidlo sakusihlwa: isinkwa se-lentil samakhowe nokholifulawa kagalikhi nobhontshisi obuluhlaza base-Italy
• Ungadla: upelepele we-bell one-guacamole, isikhumba sezithelo, nama-crisps asolwandle

NgoLwesithathu

• Ukudla kwasekuseni: ubhontshisi wamazambane afakwe ibhotela lamantongomane nobhanana
• Isidlo sasemini: isaladi ye-tempeh taco ene-quinoa, ukwatapheya, utamatisi, u-anyanisi, ubhontshisi kanye ne-cilantro
• Isidlo sakusihlwa: i-oat risotto ne-chard yaseSwitzerland, amakhowe, ne-butternut squash
• Ungadla: amajikijolo ahlanganisiwe, i-vegan protein shake, nama-walnuts

ULwesine

• Ukudla kwasekuseni: i-quiche engenamaqanda ene-silken tofu, i-broccoli, utamatisi nesipinashi
• Isidlo sasemini: I-chickpea nesipinashi curry nelayisi elinsundu
• Isidlo sakusihlwa: Isaladi le-lentile laseMedithera elinamakhukhamba, iminqumo, upelepele, utamatisi omiswe ngelanga, i-kale ne-parsley
• Ungadla: i-edamame eyosiwe, ipheya elisikiwe, namabhola wamandla enziwe ngama-oats, imbewu ye-chia, ibhotela le-nut, nezithelo ezomisiwe

ULwesihlanu

• Ukudla kwasekuseni: ama-oats asebusuku bonke anezilayi ze-apula, imbewu yamathanga, isinamoni, nebhotela le-nut
• Isidlo sasemini: ubhontshisi omnyama wobhontshisi omnyama onama-broccoli ashubile nama-potato wedges
• Isidlo sakusihlwa: i-mac ne "cheese" ngemvubelo yokudla okunempilo kanye nemifino eyi-collard
• Ungadla: ama-pistachio, i-granola eyenziwe ngokwenza, ne-coconut chia pudding

NgoMgqibelo

• Ukudla kwasekuseni: ibhulakufesi skillet ne-tempeh, i-broccoli, i-kale, utamatisi ne-zucchini
• Isidlo sasemini: i-garlic-ginger tofu ene-veggies ethosiwe kanye ne-quinoa
• Isidlo sakusihlwa: ubhontshisi onamaphizi anamehlo amnyama, utamatisi, ummbila, upelepele wensimbi, no-anyanisi
• Ungadla: imbewu eyosiwe yethanga, amagilebhisi afriziwe, nesilimo esidliwayo esinamagatsha anamanzi ngebhotela le-alimondi

NgeSonto

• Ukudla kwasekuseni: i-toast egcwele okusanhlamvu nge-avocado nemvubelo yokudla okunempilo eceleni kwe-vegan protein shake
• Isidlo sasemini: i-lentil chili nge-asparagus eyosiwe namazambane abhakiwe
• Isidlo sakusihlwa: i-paella yemifino enelayisi elinsundu, u-anyanisi, utamatisi, upelepele wensimbi, i-artichoke nama-chickpeas
• Ungadla: ama-alimondi, isaladi lezithelo, kanye nezaqathe ezine-hummus

Uhlelo lwesampula lokudla olubalwe ngenhla luqhakambisa izithako eziningi ezinempilo nezitsha ezingathokozelwa ekudleni okuyindilinga kwevegan.

Ukwehla okungaba khona kanye nokuqapha

Yize ukudla okunama-vegan okuyindilinga kahle kungaba nempilo futhi kunomsoco, ukudla kwe-vegan okungakuhlelwanga kahle kungalimaza impilo yakho.

Nazi izinto ezimbalwa ongafuna ukuzibheka lapho uqala ukudla kwe-vegan.

Ukushoda kokudla okunempilo

Ukudla kwama-Vegan kungahle kuhlotshaniswe nengozi eyengeziwe yokushoda okunomsoco okuningana.

Lokhu kungenxa yokuthi inyama, inhlanzi nezinkukhu zicebile kwizakhamzimba ezibalulekile ezimbalwa ezishoda kakhulu ekudleni okususelwa ezitshalweni, kufaka phakathi amaprotheni, i-iron, i-zinc, i-vitamin B12, i-phosphorus, ne-omega-3 fatty acids ().

Imikhiqizo yezilwane enjengamaqanda nobisi nayo inamaprotheni amaningi kanye nama-micronutrients afana ne-calcium, i-potassium, i-phosphorus, iodine, i-iron ne-magnesium (,).

Ukusika ngokuphelele lokhu kudla ekudleni kwakho kungakhuphula ubungozi bokushoda kokudla okunempilo.

Ikakhulu, ama-vegans angaba sengozini enkulu yokushoda kwe-vitamin B12, vitamin D, calcium, iodine, iron, ne-protein (,).

Lokhu kungaholela engcupheni eyandayo yezinkinga ezinjenge-anemia, amathambo abuthakathaka, kanye nokukhubazeka komzimba (,,,, 22).

Amazinga aphansi kavithamini B12 angabhekiswa ikakhulukazi ngesikhathi sokukhulelwa, njengoba ukuntuleka kungakhuphula ubungozi bokukhubazeka kwe-neural tube futhi kuphazamise ubuchopho nengane yakho yezinzwa ().

Kufaka phakathi izithako ezahlukahlukene ezinothe ngokudla okunomsoco nokudla okuqinisiwe ekudleni kwakho kuyadingeka ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunempilo.

UVitamin B12 novithamini D kungatholakala ekudleni okuqinisiwe, njengamasi asuselwa ezitshalweni, okusanhlamvu nemvubelo yokudla okunempilo.

Khonamanjalo, amaprotheni, i-zinc, ne-iron kutholakala emidumba, emikhiqizweni yesoya, kumantongomane nasembewini.

Ukufaka inani elilinganisiwe likasawoti one-iodized ekudleni kwakho kungakusiza nokuthi uhlangabezane nezidingo zakho ze-iodine.

Izithasiselo

Kungaba yinselele ukuhlangabezana nezidingo zakho zokudla okunempilo ngenkathi ulandela ukudla kwe-vegan.

Izakhi ezithile zomzimba ezinjengevithamini B12, uvithamini D, ne-iodine, zitholakala ngokuyinhloko emikhiqizweni yezilwane nakukudla okuthile okuqinisiwe.

Futhi, ngenkathi i-non-heme iron ivela ezinhlotsheni ezahlukahlukene zokudla kwezitshalo, ingahle ingangeni kahle njenge-heme iron etholakala kwimikhiqizo yezilwane ().

Ukuthatha i-multivitamin noma ezinye izithasiselo kungasiza ukugcwalisa noma iziphi izikhala zokudla okunempilo nokuhlinzeka ngama-micronutrients ayisihluthulelo ongahle ulahlekile.

Ukuze uthole imiphumela emihle, funa i-multivitamin equkethe i-vitamin B12, i-zinc, i-iron, i-vitamin D, ne-calcium.

Khumbula ukuthi ngokujwayelekile kunconywa ukwengeza ngamanani aphezulu kavithamini B12 kune-Recommended Dietary Allowance (RDA), njengoba umzimba wakho ukwazi ukwamukela inani elincane ngasikhathi ().

Zama ukukhomba i-vitamin B12 engu-2,000-2,500 ngeviki. Lokhu kungahlukaniswa ngemithamo emincane eminingana futhi kungadinga isengezo esehlukile ngokungeziwe kwi-multivitamin yakho ().

Ungase futhi uthande ukucabanga ukuthatha i-algal oil, ifomu elisuselwa esitshalweni se-omega-3 fatty acid. Umzimba wakho udinga lolu hlobo lwamafutha ukuze uthole impilo enhle yenhliziyo, ukusebenza kobuchopho, nokuvikela izifo ().

Izithasiselo ezinjenge-vegan B12 namafutha ka-algal zingatholakala kakhulu online.

Uma kungahlelwanga kahle, izidlo ze-vegan zingakhuphula ubungozi bokushoda okuningana kokudla okunempilo. Ukulandela ukudla okunomsoco nokuthatha izithasiselo ezithile kungasiza ekuqinisekiseni ukuthi uthola izakhamzimba ezidingwa ngumzimba wakho.

Okubalulekile

Ukudla kwe-vegan okuyindilinga okunempilo kunempilo, kunempilo, futhi kuhlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi impilo yenhliziyo ethuthukisiwe, ushukela wegazi, nobukhulu bomzimba.

Ukulandela uhlelo lokudla lwe-vegan kungakusiza ukufaka ukudla okunomsoco okuningi, ukudla okuphelele ekudleni kwakho ukuze unikeze umzimba wakho izakhamzimba eziwudingayo.

Hlala wazi ukuthi izithasiselo nokuhlelwa okufanele kubalulekile ukugwema ukushiyeka kwezakhi zomzimba ezibucayi.

Uma unentshisekelo ku-veganism, hlola lolu hlu lokudla nohlelo lokudla ukuze uthole imibono yokudala yesitsha sakho se-vegan esilandelayo.