Ukushintshwa Kwenyama Ye-Vegan: Umhlahlandlela Wokugcina

-Delile

• Ungakhetha Kanjani
• Tofu
• Isikhathi
• Amaprotheni Yemifino Ahlanganisiwe (TVP)
• Seitan
• Amakhowe
• Ijackfruit
• Ubhontshisi nemidumba
• Izinhlobo Ezithandwayo Zokushintshwa Kwenyama
• Ngale Kwenyama
• UGardein
• Tofurky
• I-Yves Veggie Cuisine
• Okulula
• Boca
• Amapulazi aseMorningStar
• Quorn
• Okufanele Ugweme
• Okusemqoka

Kunezizathu eziningi zokufuna ukufaka izinto ezingafaka inyama ekudleni kwakho, noma ngabe awulandeli i-vegan noma imifino yokudla imifino.

Ukudla inyama encane akuyona impilo yakho kuphela kepha nemvelo ().

Kodwa-ke, inqwaba yezinto ezithatha indawo yenyama yenza kube nzima ukwazi ukuthi uzokhetha ini.

Nayi inkomba yokugcina yokukhetha ukufaka inyama ye-vegan nganoma yisiphi isimo.

Ungakhetha Kanjani

Okokuqala, cabanga ukuthi yimuphi umsebenzi ongena esikhundleni se-vegan ekudleni kwakho. Ufuna amaprotheni, ukunambitheka noma ukuthungwa?

• Uma usebenzisa indawo ye-vegan inyama njengomthombo oyinhloko wamaprotheni ekudleni kwakho, bese uhlola amalebula ukuthola inketho equkethe amaprotheni.
• Uma ulandela i-vegan noma imifino yokudla, bheka izakhamzimba eziphansi kakhulu kulezi zidlo, njenge-iron, uvithamini B12 ne-calcium (,,).
• Uma ulandela indlela yokudla ekhethekile enqabela izinto ezifana ne-gluten noma i-soy, funa imikhiqizo engenazo lezi zithako.

Isifinyezo Ukufunda imininingwane yokudla okunempilo kanye nohlu lwezithako kwimikhiqizo kubalulekile ekutholeni umkhiqizo ohlangabezana nezidingo zakho zokudla okunempilo kanye nokudla.

Tofu

I-Tofu ibilokhu ibekwe eceleni ekudleni kwabantu abadla imifino amashumi eminyaka futhi iyisisekelo sokudla kwase-Asia amakhulu eminyaka. Ngenkathi untula ukunambitheka ngokwakho, kuthatha ukunambitheka kwezinye izithako esitsheni.

Yenziwe ngokufana nendlela ushizi owenziwa ngayo ngobisi lwenkomo- ubisi lwe-soya lujiyile, lapho amakhefu afakwa khona acindezelwa emabhuloki.

I-Tofu ingenziwa ngokusebenzisa ama-agent, njenge-calcium sulfate noma i-magnesium chloride, ethinta iphrofayili yayo yokudla okunempilo. Ngokwengeziwe, eminye imikhiqizo ye-tofu iqiniswe ngezakhamzimba ezinjenge-calcium, uvithamini B12 nensimbi (5, 6,).

Isibonelo, ama-ounces ama-4 (113 amagremu) weNasoya Lite Firm Tofu aqukethe ():

• Amakholori: 60
• AmaCarbs: 1.3 amagremu
• Amaprotheni: 11 amagremu
• Amafutha: 2 amagremu
• Umucu: 1.4 amagremu
• I-calcium: 200 mg - 15% we-Reference Daily Intake (RDI)
• Insimbi: 2 mg - 25% we-RDI yabesilisa no-11% kwabesifazane
• Uvithamini B12: 2.4 mcg - 100% we-RDI

Uma ukhathazekile ngama-GMO, khetha umkhiqizo ophilayo, ngoba iningi lesoya elikhiqizwa e-US lenziwe ngezakhi zofuzo (8).

I-Tofu ingabelwa ama-cubed ukuze isetshenziswe ku-fry-fry noma i-crumbled esikhundleni samaqanda noma ushizi. Izame ku-tofu eqhekekile noma i-vegan lasagna.

Isifinyezo I-Tofu iyisithako senyama esisuselwa endaweni ehlukahlukene esinamaprotheni amaningi futhi singaqukatha izakhi zomzimba ezifana ne-calcium nevithamini B12 ezibalulekile ekudleni kwe-vegan. Imikhiqizo iyahluka ngokuqukethwe kwezakhi, ngakho-ke amalebula okufunda abalulekile.

Isikhathi

I-Tempeh ingumkhiqizo wesoya wendabuko owenziwe nge-soy evutshiwe. Ubhontshisi uyenziwa futhi wenziwe amakhekhe.

Ngokungafani ne-tofu, eyenziwe ngobisi lwe-soy, i-tempeh yenziwa kusetshenziswa lonke ubhontshisi wesoya, ngakho-ke inephrofayili ehlukile yokudla okunempilo.

Iqukethe amaprotheni amaningi, i-fiber kanye namavithamini kune-tofu. Ngokwengeziwe, njengokudla okubilisiwe, kungazuzisa impilo yokugaya ukudla ().

Indebe uhhafu (83 amagremu) we-tempeh iqukethe ():

• Amakholori: 160
• AmaCarbs: 6.3 amagremu
• Amaprotheni: 17 amagremu
• Amafutha: 9 amagremu
• I-calcium: 92 mg - 7% we-RDI
• Insimbi: 2 mg - 25% we-RDI yabesilisa no-11% kwabesifazane

I-Tempeh ivame ukuxhaswa ngezinhlamvu ezifana nebhali, ngakho-ke uma ulandela ukudla okungenayo i-gluten, qiniseka ukuthi ufunda amalebula ngokucophelela.

I-Tempeh ine-flavour enamandla nokuqina okuqinile kune-tofu. Ihlangana kahle namasosi asuselwa kwamantongomane futhi ingangezwa kalula kuma-fries noma isaladi le-Thai.

Isifinyezo I-Tempeh ithatha indawo yenyama ye-vegan eyenziwe nge-soy evutshiwe. Iphakeme ngamaphrotheni futhi isebenza kahle kuma-stir-fries nezinye izitsha zase-Asia.

Amaprotheni Yemifino Ahlanganisiwe (TVP)

I-TVP iyisithako senyama esetshenzwe kakhulu se-vegan esakhiwe ngeminyaka yama-1960s yi-conglomerate yokudla u-Archer Daniels Midland.

Yenziwe ngokuthatha ufulawa wesoya - umkhiqizo wezinto ezikhiqizwa uwoyela wesoyili - nokususa amanoni kusetshenziswa izixazululi. Umphumela wokugcina umkhiqizo onamaprotheni amaningi, onamafutha aphansi.

Ufulawa wesoya ukhishwa ubunjani obuhlukahlukene njengama-nuggets nama-chunks.

I-TVP ingathengwa ifomu elomile. Kodwa-ke, kuvame ukutholakala kwimikhiqizo esetshenzisiwe, efriziwe, yemifino.

Ngokomsoco, inkomishi yesigamu (amagremu angama-27) we-TVP iqukethe ():

• Amakholori: 93
• AmaCarbs: 8.7 amagremu
• Amaprotheni: 14 amagremu
• Amafutha: 0.3 amagremu
• Umucu: 0.9 amagremu
• Insimbi: 1.2 mg - 25% we-RDI wabesilisa no-11% kwabesifazane

I-TVP yenziwa nge-soy ejwayelekile futhi kungenzeka ukuthi iqukethe ama-GMOs ngoba iningi lesoya ekhiqizwa e-US lenziwe ngezakhi zofuzo (8).

I-TVP ayinambitheki yodwa kepha ingangeza ukuthungwa okunenyama ezitsheni ezifana ne-vegan chili.

Isifinyezo I-TVP iyisakhi senyama esisetshenzwe kakhulu se-vegan esenziwe ngemikhiqizo kawoyela wesoya. Iphakeme ngamaphrotheni futhi inganikeza ukuthungwa okuyinyama kuma-vegan zokupheka.

Seitan

I-Seitan, noma i-gluten kakolweni, itholakala ku-gluten, iphrotheni kukolweni.

Kwenziwa ngokufaka amanzi kufulawa kakolweni nokususa isitashi.

I-Seitan iminyene futhi iyahlafuna, ine-flavour encane iyodwa. Kuvame ukunambitheka nge-soy sauce noma amanye ama-marinade.

Ingatholakala esigabeni esiqandisini sesitolo esikhulu ngamafomu anjengemichilo kanye neziqu.

I-Seitan inamaprotheni amaningi, i-carbs iphansi futhi ingumthombo omuhle wensimbi ().

Ama-oun amathathu (91 amagremu) we-seitan aqukethe ():

• Amakholori: 108
• AmaCarbs: 4.8 amagremu
• Amaprotheni: 20 amagremu
• Amafutha: 1.2 amagremu
• Umucu: 1.2 amagremu
• Insimbi: 8 mg - 100% we-RDI wabesilisa no-44% kwabesifazane

Njengoba isithako esiyinhloko seitan i-gluten kakolweni, ayifanelekile kunoma ngubani olandela ukudla okungenayo i-gluten.

I-Seitan ingasetshenziswa esikhundleni senkomo noma inkukhu cishe kunoma iyiphi iresiphi. Isibonelo, izame ku-vegan yaseMongolia yenkomo yenkomo yenkomo.

Isifinyezo I-Seitan, indawo ye-vegan yenyama eyenziwe nge-gluten kakolweni, inikeza amaprotheni amaningi nensimbi. Ingasetshenziswa esikhundleni senkukhu noma inyama yenkomo cishe kunoma iyiphi iresiphi kepha ayifanele abantu abalandela ukudla okungenayo i-gluten.

Amakhowe

Amakhowe enza indawo enhle kakhulu yenyama uma ufuna ukudla okungalungiswa, ukudla okuphelele.

Ngokwemvelo banokunambitheka okunenyama, okunothe ku-umami - uhlobo lokunambitheka okumnandi.

Amakepisi we-Portobello amakhowe angagoqwa noma aboshwe esikhundleni se-burger noma asikiwe futhi asetshenziswe kuma-stir-fries noma ama-tacos.

Amakhowe anama-kilojoule amancane futhi anefayibha ephezulu, okwenza kube yisinqumo esihle kubantu abazama ukwehlisa isisindo. Kodwa-ke, aqukethe amaprotheni amaningi (13).

Inkomishi eyodwa (121 amagremu) yamakhowe we-portabella owosiwe iqukethe (13):

• Amakholori: 42
• AmaCarbs: 6 amagremu
• Amaprotheni: 5.2 amagremu
• Amafutha: 0.9 amagremu
• Umucu: 2.7 amagremu
• Insimbi: 0.7 mg - 9% we-RDI kwabesilisa no-4% kwabesifazane

Faka amakhowe kuma-pastas, ama-stir-fries namasaladi noma uye ku-vegan portobello burger.

Isifinyezo Amakhowe angasetshenziswa njengengxenye yenyama futhi anikeze ukunambitheka okunamandla nokuthungwa. Ziyindlela enhle uma ufuna ukunciphisa ukudla kwakho kokudla okusetshenzisiwe. Kodwa-ke, aphansi kakhulu amaprotheni.

Ijackfruit

Yize i-jackfruit isetshenziswe ezindaweni zokupheka zaseNingizimu-mpumalanga Asia amakhulu eminyaka, isanda kuduma e-US njengengxenye yenyama.

Yisithelo esikhulu, esishisayo esinenyama esinokunambitheka okucashile, okunesithelo okuthiwa kufana uphayinaphu.

IJackfruit inokuthungwa okungafuneki futhi ivame ukusetshenziswa njengengxenye yengulube edonswayo kuzindlela zokupheka ze-BBQ.

Kungathengwa okuluhlaza noma okusemathinini. Enye i-jackfruit ekheniwe ivalwe ngesiraphu, ngakho-ke funda amalebula ngokucophelela ngoshukela ongeziwe.

Njengoba i-jackfruit iphezulu kuma-carbs futhi iphansi namaprotheni, kungahle kungabi ukukhetha okuhle kakhulu uma ufuna umthombo wamaprotheni osuselwa ezitshalweni. Kodwa-ke, lapho kuphakwa nokunye ukudla okunamaprotheni amaningi, kwenza inyama ithathe isikhundla esikholisayo (14).

Inkomishi eyodwa (154 amagremu) yejackfruit eluhlaza iqukethe (14):

• Amakholori: 155
• AmaCarbs: 40 amagremu
• Amaprotheni: 2.4 amagremu
• Amafutha: 0.5 amagremu
• Umucu: 2.6 amagremu
• I-calcium: 56 mg - 4% we-RDI
• Insimbi: 1.0 mg - 13% we-RDI wabesilisa no-6% kwabesifazane

Uma unentshisekelo yokuzama i-jackfruit, zenzele isangweji le-jackfruit elidonse i-BBQ.

Isifinyezo IJackfruit isithelo esishisayo esingasetshenziswa ukufaka indawo yengulube kuma-barbecue recipes. Iphezulu kuma-carbs futhi iphansi kwamaphrotheni, okwenza kube indawo engenampilo yokudla okunempilo yenyama.

Ubhontshisi nemidumba

Ubhontshisi nemidumba yimithombo engabizi kakhulu yamaprotheni asuselwa ezitshalweni asebenza njengenhliziyo egcwalisa inyama.

Ngaphezu kwalokho, zingukudla okuphelele, okungasetshenziswanga.

Kunezinhlobo eziningi zobhontshisi: izinkukhu, ubhontshisi omnyama, udali nokuningi.

Ubhontshisi ngamunye unokunambitheka okuhlukile, ngakho-ke usebenza kahle ezinhlobonhlobo zokupheka. Isibonelo, ubhontshisi omnyama nobhontshisi we-pinto kuhambisana nezindlela zokupheka zaseMexico, kanti ama-chickpeas nobhontshisi we-cannellini basebenza kahle nokunambitheka kwaseMedithera.

Yize ubhontshisi ungumthombo omuhle wamaprotheni asuselwa ezitshalweni, awanawo wonke ama-amino acid abalulekile ngokwawo. Kodwa-ke, zinamafayibha amaningi futhi ziyinsiza enkulu yemifino yensimbi (15).

Isibonelo, inkomishi eyodwa (198 amagremu) yamalenti ephekiwe iqukethe (15):

• Amakholori: 230
• AmaCarbs: 40 amagremu
• Amaprotheni: 18 amagremu
• Amafutha: 0.8 amagremu
• Umucu: 15.6 amagremu
• I-calcium: 37.6 mg - 3% we-RDI
• Insimbi: 6.6 mg - 83% we-RDI yabesilisa no-37% kwabesifazane

Ubhontshisi ungasetshenziswa kumasobho, isitshulu, ama-burger nakwezinye izindlela zokupheka eziningi. Yiya nge-vegan sloppy joe eyenziwe ngamalenti ngesikhathi esizayo lapho ufuna ukudla okuneprotheni ephezulu.

Isifinyezo Ubhontshisi wukudla okuphelele kwamaprotheni, ifayibha ephezulu kanye nensimbi ephezulu nokufaka inyama yenyama ye-vegan. Zingasetshenziswa kumasobho, amasobho kanye nama-burger.

Izinhlobo Ezithandwayo Zokushintshwa Kwenyama

Kunamakhulu okufaka inyama emakethe, okwenza ukudla okungenanyama, okunamaprotheni amaningi kube lula kakhulu.

Kodwa-ke, akuyona yonke into engenanyama edinga i-vegan, ngakho-ke uma udla ukudla okuqinile kwe-vegan, kunokuba umane ufune okuhlukahlukene, kubalulekile ukuthi ufunde amalebula ngokucophelela.

Nayi inketho yezinkampani ezenza inyama edumile, yize kungezona zonke ezigxile kakhulu kwimikhiqizo ye-vegan.

Ngale Kwenyama

IBeyond Meat ingenye yezinkampani ezintsha zabangenele inyama. IBeyond Burger yabo kuthiwa ibukeka, ipheke futhi inambitheke njengenyama.

Imikhiqizo yabo i-vegan futhi ayinama-GMO, i-gluten ne-soy.

IBeyond Burger yenziwa nge-pea protein, uwoyela we-canola, uwoyela kakhukhunathi, isitashi samazambane nezinye izithako. Ubaba owodwa unama-khalori angama-270, amagremu angama-20 wamaprotheni, ama-gramu ama-3 we-fiber kanye nama-30% we-RDI yensimbi (16).

IBeyond Meat ibuye yenze amasoseji, okufaka izinkukhu nenyama kudilike.

UGardein

I-Gardein yenza izinhlobonhlobo zezinto ezitholakalayo ezitholakalayo, ezilungele ukusetshenziswa zenyama.

Imikhiqizo yabo ifaka esikhundleni sezinkukhu, inyama yenkomo, ingulube nenhlanzi, futhi kusuka kuma-burger kuya kuma-strips kuya kuma-meatballs. Iningi lezinto zabo zifaka phakathi amasosi afana ne-teriyaki noma i-mandarin orange flavour.

I-Ultimate Beefless Burger yenziwa nge-soy protein concentrate, i-gluten kakolweni nezinye izithako eziningi. Ubaba ngamunye uhlinzeka ngamakholori ayi-140, amagremu ayi-15 wamaprotheni, ama-gramu ayi-3 efayibha no-15% we-RDI ngensimbi (17).

Imikhiqizo kaGardein i-vegan eqinisekisiwe futhi ayinalo ubisi; kodwa-ke, akwaziwa noma basebenzisa izithako ze-GMO.

Ngenkathi umugqa wabo oyinhloko wemikhiqizo ufaka i-gluten, uGardein naye wenza umugqa ongenayo i-gluten.

Tofurky

UTofurky, odume ngokuwosa kwabo nge-Thanksgiving, ukhiqiza izinto ezithatha indawo yenyama, kufaka phakathi amasoseji, izingcezu ze-deli nenyama yomhlabathi.

Imikhiqizo yabo yenziwa nge-tofu nokolweni we-gluten, ngakho-ke ayikulungele ukudla okungadliwa yi-gluten- noma i-soy.

Eyodwa nje yamaSoseji abo aseNtaliyane aqukethe ama-calories angama-280, amagremu angama-30 wamaprotheni, amagremu ayi-14 amafutha kanye no-20% we-RDI wensimbi (18).

Ngakho-ke, ngenkathi kuyindlela yokukhetha amaprotheni amaningi, nawo anama-calories amaningi.

Imikhiqizo yabo ayiqinisekisiwe ne-vegan engeyona eye-GMO.

I-Yves Veggie Cuisine

Imikhiqizo yevegan yeYves Veggie Cuisine ifaka ama-burger, izingcezu ze-deli, izinja ezishisayo namasoseji, kanye "nenyama yenkomo" kanye "nesoseji."

IVeggie Ground Round yabo yenziwa "ngomkhiqizo wamaprotheni wesoya," "umkhiqizo wamaprotheni kakolweni" nezinye izithako eziningi, kufaka phakathi amavithamini namaminerali angeziwe.

Inkomishi eyodwa kwezintathu (amagremu angama-55) iqukethe ama-calories ayi-60, ama-gram ayi-9 wamaprotheni, ama-gramu ayi-3 efayibha no-20% we-RDI wensimbi (19).

Eminye imikhiqizo yabo ibonakala ingaqinisekisiwe okungeyona eye-GMO, kanti eminye ayinaso leso sitifiketi.

Imikhiqizo yabo yenziwa ngakho kokubili u-soy nokolweni, okwenza kungafaneleki kulabo abadla ukudla okungenayo i-soy- noma i-gluten.

Okulula

ILightlife, okuyinkampani esungulwe kudala eyakha indawo yenyama, yenza ama-burger, izingcezu ze-deli, izinja ezishisayo namasoseji, kanye "nenyama yenkomo" kanye "nesoseji." Baphinde bakhiqize ukudla okuyiqhwa kanye ne-jerky engenanyama.

IGimme Lean Veggie Ground yabo yenziwa nge-textured soy protein concentrate. Iqukethe ne-gluten kakolweni, yize ibonakala ingezansi kakhulu kohlu lwezithako.

Ama-ounces amabili (amagremu angama-56) anama-calories angama-60, ama-gramu ayi-8 wamaprotheni, ama-gramu ama-3 efayibha no-6% we-RDI ngensimbi (20).

Imikhiqizo yabo ayiqinisekisiwe futhi i-vegan engeyona eye-GMO.

Njengoba ukudla kwabo kwenziwa ngakho kokubili isoya nokolweni, kufanele kugwenywe yilabo abangazidli lezi zithako.

Boca

Umnikazi weKraft, imikhiqizo yeBoca itholakala endaweni yenyama etholakalayo, yize kungewona wonke ama-vegan. Ulayini uhlanganisa ama-burger, amasoseji, "inyama" iyawa nokuningi.

Zicutshungulwa kakhulu, zenziwe nge-soy protein concentrate, i-wheat gluten, i-hydrolyzed corn protein namafutha ommbila, phakathi kohlu olude lwezinye izithako.

Imikhiqizo yabo eminingi iqukethe ushizi, ongeyona i-vegan. Ngaphezu kwalokho, ushizi uqukethe ama-enzyme angasetshenziswanga imifino.

Funda amalebuli ngokucophelela, ukuqinisekisa ukuthi uthenga umkhiqizo we-vegan we-Boca uma ulandela indlela yokuphila ye-vegan.

I-Boca Chik'n Vegan Patty eyodwa (ama-gram angama-71) inama-calories ayi-150, amagremu ayi-12 wamaprotheni, ama-gramu ayi-3 efayibha no-10% we-RDI ngensimbi (21).

I-Boca Burgers iqukethe u-soya nommbila, okungenzeka ukuthi kuvela emithonjeni eyenziwe ngofuzo, yize inemikhiqizo ethile emakwe ngokusobala engeyona eye-GMO.

Amapulazi aseMorningStar

Amapulazi aseMorningStar, aphethwe nguKellogg, athi angumkhiqizo we- "1 veggie burger waseMelika," okungenzeka ngenxa yokutholakala kwawo kabanzi kunokunambitheka kwawo noma okuqukethwe okunomsoco (22).

Benza ukunambitheka okuningana kwama-veggie burger, okufaka esikhundleni sezinkukhu, izinja ezishisayo ze-veggie, izitsha ze-veggie, iziqalo zokudla kanye "nenyama" yasekuseni.

Ngenkathi iningi lemikhiqizo yabo ingeyona i-vegan, banikela ngama-vegan burger.

Isibonelo, ama-Meat Lovers vegan burger abo enziwa ngamafutha ahlukahlukene emifino, i-gluten kakolweni, ukuhlukaniswa kwamaprotheni we-soy, ufulawa wesoya nezinye izithako (23).

I-burger eyodwa (113 amagremu) inama-calories angama-280, amagremu angama-27 wamaprotheni, ama-4 amagremu wefayibha no-10% we-RDI ngensimbi (23).

Akuyona yonke imikhiqizo yabo eqinisekisiwe ukuthi ayinazithako ze-GMO, noma ngabe i-Meat Lovers vegan burger yenziwa nge-non-GMO soy.

Imikhiqizo ye-Morningstar inezithako ezisuselwe e-soya kanye nokolweni, ngakho-ke akufanele idliwe ngabantu abangenayo i-soy- noma i-gluten.

Quorn

I-Quorn yenza inyama yenyama yemifino esikhundleni se-mycoprotein, isikhunta esibilisiwe esitholakala enhlabathini.

Ngenkathi i-mycoprotein ibonakala iphephile ukuthi ingasetshenziswa, kube nemibiko eminingana yezimpawu zokungezwani komzimba namathumbu ngemuva kokudla imikhiqizo ye-Quorn ().

Imikhiqizo ye-Quorn ifaka izizathu, amathenda, ama-patties nama-cutlets.Ngenkathi iningi lemikhiqizo yabo yenziwa ngabamhlophe bamaqanda, banikeza izinketho ze-vegan.

Ama-Vegan Naked Chick'n Cutlets abo enziwe nge-mycoprotein, amazambane amaprotheni kanye ne-pea fiber futhi afake ukunambitheka, i-carrageenan ne-gluten kakolweni.

I-cutlet eyodwa (ama-gramu angama-63) inama-calories angama-70, amagremu ayi-10 wamaprotheni no-3 gramu we-fiber (25).

Eminye imikhiqizo yeQuorn iqinisekisiwe okungeyona eye-GMO, kepha eminye ayiqinisekisiwe.

Ngenkathi iQuorn yenziwa ngomthombo oyingqayizivele wamaprotheni, imikhiqizo eminingi iqukethe amaqanda amhlophe ne-gluten kakolweni, ngakho-ke qiniseka ukuthi ufunda amalebuli ngokucophelela uma udla ukudla okukhethekile.

Isifinyezo Kunezinhlobo eziningi zemikhiqizo edumile yokufaka inyama emakethe. Kodwa-ke, eziningi ziqukethe izithako zikakolweni, zesoya neze-GMO, futhi akuzona zonke eziyi-vegan, ngakho-ke funda amalebuli ngokucophelela ukuze uthole umkhiqizo ofanele wokudla kwakho.

Okufanele Ugweme

Abantu abanokungezwani komzimba nokudla noma ukungabekezelelani kungadingeka ukuthi bafunde amalebuli ngokucophelela ukuze bagweme izithako ezifana ne-gluten, ubisi, isoya, amaqanda nommbila.

Ngaphezu kwalokho, ungacabangi ukuthi umkhiqizo une-vegan ngoba awunanyama. Imikhiqizo eminingi engenanyama ifaka amaqanda, ubisi kanye nokunambitheka kwemvelo okutholwe kumikhiqizo yezilwane nama-enzyme, angafaka i-rennet yezilwane (26).

Ngenkathi imikhiqizo eminingi eqinisekisiwe ephilayo nengeyona eye-GMO ikhona, leyo etholakala kakhulu, njengeMorningStar Farms neBoca Burgers, kungenzeka yenziwa ngommbila nofaka u-soy.

Ngokwengeziwe, njengokudla okuningi okusetshenzisiwe, iningi labangenisi benyama le-vegan liphezulu nge-sodium, ngakho-ke qiniseka ukuthi ufunda amalebula uma ubheka ukudla kwakho kwe-sodium.

Ukudla okunempilo kusekelwe ekudleni okucutshungulwe kancane, ngakho-ke qaphela uhlu olude lwezithako ezigcwaliswe ngamagama ongawazi.

Isifinyezo Khetha izithako zenyama ye-vegan ezicutshungulwa kancane, ngezithako ezibonakalayo. Gwema izinto ezicutshungulwe kakhulu ezingaqinisekisiwe ukuthi azinayo imikhiqizo yezilwane.

Okusemqoka

Kulezi zinsuku, amakhulu ezakhiweni zenyama ye-vegan ayatholakala, womabili avela emithonjeni yemvelo nasetshenzisiwe.

Iphrofayili yokudla okunempilo yale mikhiqizo yehluka kakhulu, ngakho-ke khetha ngokuya ngezidingo zakho zokudla nezokudla.

Njengoba kunezinketho eziningi ongakhetha kuzo, ukuthola izithako zenyama ye-vegan ezilingana nezidingo zakho kufanele kuqonde.