Kuphephile Yini Ukulandela Ukudla Kwe-Vegan Ngenkathi Ukhulelwe?
-Delile
- Ukudla kwe-vegan ngesikhathi sokukhulelwa kungaphepha
- Izinzuzo ezingaba khona
- Ukukhathazeka okuvamile
- Yini okufanele udle
- Ukudla kwezitshalo okunothile okunomsoco
- Amathiphu okwandisa okuqukethwe kwezakhi zokudla kwakho
- Yini okufanele uyigweme
- Izithasiselo okufanele uzicabangele
- Uhlelo lokudla lwesampula lweviki elingu-1
- UMsombuluko
- NgoLwesibili
- NgoLwesithathu
- ULwesine
- ULwesihlanu
- NgoMgqibelo
- NgeSonto
- Ukudla okulula kwe-vegan
- Okubalulekile
Njengoba i-veganism ikhula ngokwandayo, abesifazane abaningi bakhetha ukudla ngale ndlela - kufaka phakathi ngesikhathi sokukhulelwa ().
Ukudla kwama-Vegan kukhipha yonke imikhiqizo yezilwane futhi kugcizelela kakhulu ukudla okuphelele njengemifino nemidumba. Le ndlela yokudla ixhunyaniswe nezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ubungozi obuphansi bohlobo 2 sikashukela nesifo senhliziyo (,,,).
Kodwa-ke, abanye abantu bakhathazeka ngokuthi ukudla kwe-vegan kungadala ukushoda kwezakhi ezingaba yingozi ikakhulukazi kwabesifazane abakhulelwe noma ezinganeni zabo.
Lo mbhalo uhlola ucwaningo lwamanje ukunquma ukuphepha kokudla kwe-vegan ngesikhathi sokukhulelwa futhi unikeze namathiphu wokuthi ungakwenza kanjani kahle.
Ukudla kwe-vegan ngesikhathi sokukhulelwa kungaphepha
Ngokomlando, izidlo ze-vegan zigxekiwe ngokuswela izakhamzimba nokungafanele izigaba zokuphila ezibucayi, njengokukhulelwa.
Lokhu kungenxa yokuthi zivame ukuba nezakhi eziphansi ngokwemvelo ezinjengevithamini B12, amafutha omega-3, i-iron, iodine, i-calcium ne-zinc - konke okubaluleke kakhulu ngesikhathi sokukhulelwa ().
Ukudla okuncane kwalezi zakhi zomzimba kungaholela ekusweleni kwezakhi zomzimba, izinkinga zokukhulelwa, kanye nempilo kamama nengane engeyinhle ().
Isibonelo, amazinga wevithamini B12 anele ngesikhathi sokukhulelwa angakhuphula ubungozi bokukhulelwa kwesisu, isisindo sokuzalwa esiphansi, ukuzalwa kwangaphambi kokubeletha, noma ukukhubazeka kokuzalwa (,).
Lokho kusho, ukudla kwe-vegan okunikeza inani elanele lalezi zakhi zomzimba kubonakala kunempilo njengokudla okuvamile okubandakanya inyama, amaqanda nobisi.
Isibonelo, ucwaningo luphakamisa ukuthi abesifazane abalandela i-vegan diet ngokuvamile abekho engcupheni enkulu yokukhulelwa izinkinga kunabesifazane abangalwenzi.
Eqinisweni, abesifazane be-vegan bangaba nengozi ephansi yokudangala kwangemva kokubeletha, ukulethwa kwesigaba sokuhlinzwa (C-section), kanye nokufa komama noma kwabantwana (,).
Ngenxa yalokhu, imiphakathi eminingi yokudla okunempilo emhlabeni wonke, kufaka phakathi i-US Academy of Nutrition and Dietetics, ikhiphe izitatimende ezisemthethweni ezisekela ukuphepha kokudla kwe-vegan kuzo zonke izigaba zokuphila, kufaka phakathi ukukhulelwa (, 9,).
Noma kunjalo, ochwepheshe bayavuma ukuthi izidlo ezihlelwe kahle ze-vegan zidinga ukubhekwa ngokucophelela kokudla okunomsoco, ukugxila kokudla okuhlukahlukene nokunothile kokudla, nokusetshenziswa kokudla okuqinisiwe noma izithasiselo (,).
isifinyezoUkudla okulinganiselwe kwe-vegan kubhekwa njengokuphephile kuzo zonke izikhathi zokuphila, kufaka phakathi ukukhulelwa. Noma kunjalo, zidinga ukuhlelwa ngokucophelela.
Izinzuzo ezingaba khona
Ukudla kwe-vegan okuhlelwe kahle kunganikeza izinzuzo zezempilo kuwe nakumntanakho.
Isibonelo, izidlo ezisuselwa ezitshalweni zivame ukuba ne-fiber eningi kepha zibe noshukela omningi namafutha. Lezi zimfanelo zingavikela ekukhulelweni yisifo sikashukela - noma amazinga kashukela aphezulu ngesikhathi sokukhulelwa - kanye nokuzuza ngokweqile ngesikhathi sokukhulelwa (,).
Ngaphezu kwalokho, i-veganie's high veggie kanye ne-fiber okuqukethwe kungaqapha i-preeclampsia - inkinga ebangelwa ukwenyuka kwengcindezi yegazi ngesikhathi sokukhulelwa (,).
Ukudla kwe-vegan kungasiza nokuvikela ukulimala kwe-DNA futhi kunciphise ingozi yengane yakho yezinkinga ezithile zokuthuthuka ().
Noma kunjalo, kudingeka olunye ucwaningo. Kubalulekile ukukhumbula ukuthi lezi zinzuzo zisebenza kuphela ekudleni okuhleliwe kahle kwe-vegan okunikeza inani elanele lazo zonke izakhi ezibalulekile ().
Ngakho-ke, abesifazane abanentshisekelo yokulandela ukudla kwe-vegan ngesikhathi sokukhulelwa kufanele bacabangele ukufuna ukuqondiswa kudokotela wezokudla obhalisiwe onguchwepheshe bokudla okususelwa ezitshalweni. Ukwenza kanjalo kungasiza ekuqinisekiseni ukuthi uthola zonke izakhamzimba ozidingayo wena nengane yakho.
isifinyezoUkudla okuhlelwe kahle kwe-vegan kungavikela omama nezinsana ezinkingeni ezahlukahlukene ezihlobene nokukhulelwa, kufaka phakathi isifo sikashukela sokukhulelwa nezinkinga zokukhula. Kufanele uthintane nodokotela wezokudla uma ufisa ukulandela lokhu kudla ngenkathi ukhulelwe.
Ukukhathazeka okuvamile
Ngenkathi ukudla okunomsoco we-vegan kwamukeleka ngokuphelele ekukhulelweni, okuhleliwe ngendlela engafanele kunengozi.
Njengoba kunikezwe ukuthi ukudla kwe-vegan akufaki yonke imikhiqizo yezilwane, kuphansi kokudla okuthile. Ukwehluleka ukukhokhela ngokwanele izakhi ezilandelayo kungalimaza impilo yakho neyengane yakho.
- Uvithamini B12. Ukudla kwama-Vegan ngokwemvelo akunayo le vithamini. Ukushoda kungakhuphula ubungozi bokukhulelwa kwesisu, isifo sikashukela sokukhulelwa, ukuzalwa kwangaphambi kokubeletha, kanye nokukhubazeka (,,,).
- Uvithamini D. Abesifazane abaningi banamazinga aphansi kavithamini D ngesikhathi sokukhulelwa ngaphandle kokudla kwabo. Amazinga anganele angakhuphula ubungozi bakho be-preeclampsia, isisindo esiphansi sokuzalwa, nokukhulelwa kwesisu (,,,,).
- Insimbi. Umzimba wakho awumunci insimbi engeyona i-heme ekudleni kwezitshalo kanjalo ne-heme iron emikhiqizweni yezilwane. Lokhu kungakhuphula ubungozi bakho bokushoda nge-ayoni kanye nezinkinga ezihlobene nakho, njengokuzalwa kwangaphambi kokubeletha kanye nesisindo sokuzalwa esiphansi (,).
- Iodine. Ukudla okungama-vegan okungenawo usawoti o-iodized, ukhula lwasolwandle, noma izithasiselo ze-iodine kungaqukatha okuncane kakhulu kwalesi sakhi. Ukutholakala kwe-iodine enganele kungaholela ekukhuleni kwezinsana okungekuhle, kanye nokulimaza umsebenzi we-thyroid nokusebenza kwengqondo (,).
- I-calcium. Ukudla i-calcium enganele ngesikhathi sokukhulelwa kungakhuphula ubungozi bukamama be-preeclampsia, i-fractures, nesifo samathambo (,,).
- Amafutha e-Omega-3. Abantu abadla imifino bavame ukuba namazinga aphansi egazi e-eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA) - ama-omega-3s amabili abalulekile ngamehlo engane yakho, ebuchosheni nasesimisweni sezinzwa ().
- Amaprotheni. Ukudla amaprotheni okunganele kunganciphisa ukukhula nentuthuko kwengane yakho. Amaprotheni angaba yiningi ekudleni kwe-vegan kepha kube nzima kakhulu ukugaya, ukukhulisa izidingo zakho zamaprotheni nsuku zonke cishe nge-10% (,).
- Izinki. Iningi labesifazane lithola i-zinc encane kakhulu ngesikhathi sokukhulelwa, okungaholela ekutheni kube nokuzalwa okuphansi, ukubeletha isikhathi eside, nokuzala ngaphambi kwesikhathi. I-zinc esekwe ezitshalweni inzima kakhulu ukuyithatha, ikhulisa izidingo zansuku zonke ngama-50% wabesifazane be-vegan (,,,).
- Choline. Lesi sithako sibalulekile ekukhuleni kwesistimu yezinzwa yengane yakho. Abesifazane abaningi bathola okuncane kakhulu ngesikhathi sokukhulelwa - kanti ukudla kwezitshalo kuqukethe amanani amancane kuphela (, 31).
Ukuthola inani elanele lazo zonke izakhamzimba ekudleni kwe-vegan kungenzeka kepha kudinga ukuhlelwa ngokucophelela. Ikakhulu, ungahle udinge ukuthatha izithasiselo eziningana (, 9,).
Uma ufuna ukugcina ukudla kwe-vegan ngesikhathi sokukhulelwa, cabanga ngokubuyekezwa kokudla kwakho namazinga omsoco, ngoba angakusiza ukuthi ukhombe futhi unxephezele noma yikuphi ukutholakala okungaphansi.
isifinyezoUkudla kwe-vegan ngokwemvelo kuncane kwizakhamzimba ezithile, ngakho-ke kufanele uhlele ukudla kwakho ngokucophelela, uthathe izithako, bese uthintana nodokotela wezokudla uma uhlela ukulandela lokhu kudla ngenkathi ukhulelwe.
Yini okufanele udle
Ukudla okuhlelwe kahle kwe-vegan kufanele kuhlanganise ukudla okunomsoco nokudla okuqinisiwe kanye nezengezo.
Ukudla kwezitshalo okunothile okunomsoco
Uma ulandela ukudla kwe-vegan ngesikhathi sokukhulelwa, qiniseka ukuthi udla inani elanele lokudla okulandelayo:
- I-Tofu, i-seitan ne-tempeh. Imikhiqizo ye-Soy icebile ngamaprotheni futhi ingashintsha inyama kuzindlela zokupheka eziningi. Inyama yokuhlekisa ngenye indlela kodwa akufanele idliwe ngokweqile ngoba icebile emafutheni nasosawoti.
- Imidumba. Ubhontshisi, uphizi namalenti yimithombo emihle ye-fiber namaprotheni asezitshalweni. Ukuhluma, ukuvutshelwa nokupheka okuphelele kungenza kube lula emzimbeni wakho ukumunca izakhamzimba zawo ().
- Amantongomane nembewu. Iningi liyimithombo emihle yensimbi ne-zinc. Yidla amantongomane owodwa kuya kwamabili eBrazil usuku ngalunye ukuze uhlangabezane nezidingo zakho ze-selenium, futhi udle ama-walnuts ne-hemp, i-chia, noma imbewu yefilakisi ukuthola i-alpha-linolenic acid (ALA), i-omega-3 ebalulekile ().
- Ama-yogurts ane-calcium nezimbila zezitshalo. Lokhu kudla kwenza kube lula kuwe ukuthola i-calcium eyanele. Khetha izinguqulo ezingenashukela lapho kungenzeka.
- Imvubelo yokudla okunempilo. Lokhu kudla okunothe ngamaprotheni kuvame ukuqiniswa ngevithamini B12 futhi kungeza ukunambitheka okunoshukela ezitsheni zakho.
- Izinhlamvu eziphelele, okusanhlamvu, kanye namanga mbumbulu. Ngaphezu kokunotha ku-fiber no-B amavithamini, lokhu kudla kunikeza i-iron ne-zinc. Izinhlamvu ezithile, njenge-teff, i-amaranth, isipelingi, ne-quinoa, zicebile ikakhulukazi kumaphrotheni (,,,).
- Ukudla kwesitshalo okuvutshiwe noma okumile. Izinto ezifana noHezekeli isinkwa, i-miso, i-tempeh, i-natto, ama-pickle, i-kimchi, i-sauerkraut, ne-kombucha inikeza ama-probiotic kanye ne-vitamin K2. Umzimba wakho ungamunca lezi zakhi kalula (,).
- Izithelo nemifino. Izithelo nemifino eluhlaza okwesibhakabhaka, ebomvu, newolintshi, kanye nemifino enamaqabunga, kuvame ukuba yisicebi kakhulu kwizakhi zomzimba nezakhi zezitshalo ezizuzisayo (,,).
Amathiphu okwandisa okuqukethwe kwezakhi zokudla kwakho
Izinyathelo ezimbalwa ezimbalwa ezingasiza ekwenzeni ukudla kwe-vegan kuqine futhi kube nomsoco ocebile.
Ukudla ukudla okuqinisiwe kuyindlela elula yokuthuthukisa okuqukethwe okunomsoco ekudleni kwakho. Isibonelo, kufanele unake izitshalo zamasi nama-yogurt aqiniswe nge-calcium.
Ngaphezu kwalokho, ukudla i-1 nut nut eBrazil usuku ngalunye kungakusiza uhlangabezane nezidingo zakho ze-selenium. Ukuhlangabezana nezidingo zakho zansuku zonke ze-ALA, faka izipuni ezi-2 (20 amagremu) zembewu ye-chia noma yefilakisi, indebe ye-1/4 (amagremu angama-40) wembewu ye-hemp, noma inkomishi ye-1/3 (amagremu angama-35) ama-walnuts ekudleni kwakho (42, 43 ).
Ngaphezu kwalokho, ukubila, ukuhluma, nokupheka ngamapanini ensimbi kungakhuphula ukumunca kwakho izakhi ezithile, njenge-iron ne-zinc (, 44).
isifinyezoUkudla kwe-vegan ngenhla kungakusiza uhlangabezane nezidingo zakho zomsoco ngesikhathi sokukhulelwa. Ukudla ukudla okuqinisiwe, okuhlumayo, nokuvutshiwe, kanye nokusebenzisa i-cast iron cookware, kungaqhubeka kuthuthukise okuqukethwe okunomsoco ekudleni kwakho.
Yini okufanele uyigweme
Uma ulandela ukudla kwe-vegan ngenkathi ukhulelwe, uzofuna ukugwema ukudla okumbalwa ngaphandle kwenyama, inhlanzi, amaqanda, nobisi. Lokhu kufaka phakathi:
- Utshwala. Yize ukuphuza kancane ngezikhathi ezithile kungaphepha ngesikhathi sokukhulelwa, kudingeka olunye ucwaningo. Ukuze ube ohlangothini oluphephile, kufanele ucabange ukuyeka bonke utshwala ngesikhathi sokukhulelwa ().
- Ikhafeyini. Ochwepheshe bancoma ukuthi ulinganisele i-caffeine yakho oyidlayo ibe ngu-200-300 mg ngosuku ngesikhathi sokukhulelwa - okulingana nezinkomishi eziyi-1-2 (240-480 mL) zekhofi ().
- Ukudla okwenziwe ngokweqile. Inyama ehlekisayo, ushizi we-vegan, namakhekhe asekelwe ezitshalweni kanye nama-dessert ngokuvamile kupakisha ushukela noma ezinye izithasiselo futhi kuswele izakhamzimba. Kanjalo, kufanele uzidle kancane.
- Amahlumela aluhlaza, umkhiqizo ongageziwe, nejusi engafakwanga amanzi. Lezi zinto zisengozini enkulu yokungcola kwamagciwane, okungakhuphula ubungozi bokudla ubuthi futhi kulimaze ingane yakho (,).
Ngokungeziwe, kungcono ukugwema izinhlobo ezikhawulela ngokungadingekile zokudla kwe-vegan, njengokudla kwezithelo noma ukudla okuluhlaza kwe-vegan. Lezi zindlela zokudla zingaphazamisa kakhulu ukudla kwakho okunomsoco.
isifinyezoUma ukhulelwe, cabanga ukugwema izinhlobo ezikhawulela ngokungadingekile zokudla kwe-vegan, ukugwema utshwala nokudla okuthile okuluhlaza, nokunciphisa ukudla kwakho i-caffeine nokudla okusetshenzisiwe.
Izithasiselo okufanele uzicabangele
Ezinye izakhamzimba kunzima noma kunzima ngisho ukuzithola ekudleni okuphelele kwezitshalo kuphela.
Njengalokhu, ochwepheshe abaningi bezempilo bancoma ukuthembela kokungezelelwe okulandelayo kokudla kwe-vegan ngesikhathi sokukhulelwa:
- Uvithamini B12. Ngenkathi kungenzeka ukuthi uthole i-vitamin B12 eyanele ekudleni okunezivikelo eziqinile, isengezo siyindlela ethembeke kunazo zonke yokuqinisekisa ukudla okwanele (49).
- Uvithamini D. Le vithamini ingasiza kakhulu abesifazane abathola ukukhanya kwelanga okuncane. Izinketho ze-Vegan zifaka uvithamini D2 noma uvithamini D3 (, 51) osuselwe kuqhwa.
- Amafutha e-Omega-3. Uwoyela we-algae ucebile ku-EPA ne-DHA, okwenza kube yindlela enhle yokudla inhlanzi noma ukuthatha uwoyela wezinhlanzi (43).
- Iodine. Inhlabathi engenayo i-iodine ingenza kube nzima ukuthola lesi sakhi ngokwanele ngokudla kwezitshalo. Njengoba usawoti one-iodized nolunye ulwandle kungabangela iodine eyedlulele noma ukufakwa kwe-sodium, isengezo cishe siyindlela yakho engcono kakhulu ().
- Choline. Okunye ukudla kwezitshalo kuqhayisa ngamanani amancane we-choline, kepha isengezo ukubheja kwakho okuhle kakhulu ukumboza izidingo zakho ngesikhathi sokukhulelwa.
- Umlingiswa. Ukudla kwama-Vegan kuvamise ukunotha kulo msoco. Kodwa-ke, njengoba i-folate idlala indima ebalulekile ekuvikeleni ukukhubazeka kokuzalwa, bonke abesifazane abakhulelwe noma abazama ukukhulelwa bayakhuthazwa ukuthi bathathe i-folic acid (49).
Ungase futhi uthande ukucabangela izinsimbi zensimbi, i-zinc, ne-calcium.
Yize amavithamini okubeletha esiza, amaningi awo awanayo inani elanele le-choline, i-omega-3s, ne-vitamin B12 (53).
Lokho kusho, ukudla ngokweqile ezinye zalezi zakhi zomzimba kuvimbela ukumunceka kwezinye izakhamzimba. Ngakho-ke, kungcono ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokungeza noma iziphi izithasiselo ekudleni kwakho (54, 55, 56).
isifinyezoUma ulandela ukudla kwe-vegan ngenkathi ukhulelwe, kufanele ucabange ukuthatha i-choline, uwoyela we-algae, iodine, namavithamini B12 no-D, phakathi kwezinye izithako.
Uhlelo lokudla lwesampula lweviki elingu-1
Lolu hlelo lokudla lumboza izitsha zevegan ezibiza isonto elipakisha izakhamzimba eziningi ezihloselwe ukusiza ukukhulelwa kwakho.
UMsombuluko
- Ukudla kwasekuseni: I-chia pudding eyenziwe ngobisi lwe-soy futhi ifakwe izithelo zakho, amantongomane nembewu
- Isidlo sasemini: i-quinoa, upelepele othosiwe, ubhontshisi omnyama, ukwatapheya osikiwe, nembewu ye-sunflower embhedeni wemifino, kufakwe i-vinaigrette kalamula-basil
- Isidlo sakusihlwa: ipasta okusanhlamvu okuphelele okusanhlamvu nge-tofu- noma i-seitan-based tomato sauce embhedeni we-arugula
NgoLwesibili
- Ukudla kwasekuseni: isipinashi-mango-oat smoothie
- Isidlo sasemini: ama-pita chips aphelele ane-salsa, idiphu emnyama kabhontshisi, i-guacamole, nama-chips asendulo agazingiwe
- Isidlo sakusihlwa: gxuma nge-tempeh, ama-noodle erayisi, i-bok choy, ummbila wengane, upelepele, kanye ne-vegan teriyaki sauce
NgoLwesithathu
- Ukudla kwasekuseni: ibhulakufesi lasekuseni elenziwe nge-tofu eqhekekile, amakhowe athosiwe, ne-pesto ku-tortilla kakolweni ephelele, kanye ne-soy cappuccino
- Isidlo sasemini: ama-veggie sushi rolls, isobho se-vegan miso, isaladi ye-wakame, ne-edamame
- Isidlo sakusihlwa: i-lentil dahl ebomvu enesipinashi, izaqathe, ne-broccoli ekhonzwa ngelayisi lasendle
ULwesine
- Ukudla kwasekuseni: ama-oats ebusuku afakwa amantongomane, imbewu, nezithelo
- Isidlo sasemini: i-tofu mushroom quiche enecala lemifino yesithombo sebhitrudi esisikiwe
- Isidlo sakusihlwa: kubhakwe ubhatata ogcwele ubhontshisi omhlophe, utamatisi isoso, ummbila, ukwatapheya, nemifino egayiwe
ULwesihlanu
- Ukudla kwasekuseni: tshala iyogathi efakwe i-granola eyenziwe ekhaya, izithelo ezintsha, ibhotela le-nut, ama-flakes kakhukhunathi, nembewu yefilakisi
- Isidlo sasemini: isobho le-tofu kanye ne-udon nge-noodle oyikhethayo
- Isidlo sakusihlwa: ubhontshisi omnyama no-kale chili bakhonza embhedeni we-amaranth ephekiwe
NgoMgqibelo
- Ukudla kwasekuseni: ama-pancake agcwele ibhotela lamantongomane, i-yogurt yezitshalo, izithelo nokuthinta isiraphu ye-maple
- Isidlo sasemini: I-tortilla de patatas yaseSpain eyenziwe ngofulawa we-chickpea, amazambane aseNgilandi, u-anyanisi nobhontshisi omnyama kuphakwe embhedeni wemifino nopelepele oqoshiwe
- Isidlo sakusihlwa: ilayishe ngokuphelele i-veggie burger enecala leklabishi elibomvu ne-carrot coleslaw
NgeSonto
- Ukudla kwasekuseni: izigaxa ze-vegan blueberry-rosemary ezenziwe nge-vegan ezenziwe ngebhotela le-nut, i-yogurt yezitshalo, izithelo ezintsha, nengilazi yejusi le-orange eliqinile
- Isidlo sasemini: isobho likabhontshisi omhlophe eligcwele imbewu yamathanga, iklabishi elibomvu elishiziwe, i-quinoa ekhukhumele, kanye nobisi lukakhukhunathi
- Isidlo sakusihlwa: i-lasagna ye-vegan ene-seitan, isitshalo seqanda, i-zucchini, i-cashew basil spread, kanye ne-radish side side
Ukudla okulula kwe-vegan
- amantshontsho athosiwe
- tshala iyogathi egcwele izithelo negranola eyenziwe ekhaya
- ama-popcorn afakwe imvubelo yokudla okunempilo
- hummus ngemifino
- izithelo ezintsha nebhotela lamantongomane
- ukuhlanganiswa komkhondo
- okuzenzela amandla amabhola
- chia uphudingi
- Ama-muffin enziwe ekhaya
- i-granola enobisi lwesitshalo
- edamame
- tshala i-latté yobisi noma i-cappuccino ngocezu lwesithelo
Imibono yokudla ne-snack ngenhla yizibonelo ezimbalwa zokudla okunothile okunomsoco ongakujabulela phakathi nokukhulelwa kwakho.
Okubalulekile
Ukudla okulinganisiwe kwe-vegan kunganelisa ngokudla kuwo wonke amabanga empilo, kufaka phakathi ukukhulelwa.
Eqinisweni, izidlo ze-vegan zingavikela ezinkingeni ezifana nokudangala kwangemva kokubeletha, ukulethwa kwesigaba se-C, kanye nokufa komama noma kwengane.
Kodwa-ke, ukudla okungakahlelwa kahle kwe-vegan kungakhuphula ubungozi bakho bokushoda kwezakhi zomzimba, kanye nokuzalwa ngaphambi kwesikhathi, isisindo sokuzalwa esiphansi, kanye nokukhula okungafanele kwengane yakho.
Ngakho-ke, ukulandela ukudla kwe-vegan ngenkathi ukhulelwe kudinga ukuhlelwa ngokucophelela. Ukuze uqiniseke ukuthi uhlangabezana nezidingo zakho zomsoco, cabanga ukubonisana nodokotela wezokudla ogxile ekudleni okususelwa ezitshalweni.