Kuyini ukwenziwa i-vegan nokuthi ungadla kanjani

-Delile

• Uyini umehluko phakathi kwe-vegan ne-vegetarian
• Izinzuzo nobubi be-veganism
• Yini okufanele udle
• Yini okufanele uyigweme
• Imenyu yokudla ye-Vegan

I-Veganism yinhlangano ehlose ukukhuthaza ukukhululwa kwezilwane, kanye nokwenza ngcono amalungelo azo nenhlalakahle. Ngakho-ke, abantu abanamathela kule nhlangano abagcini ngokudla okuqinile kwemifino kuphela, kodwa futhi abasebenzisi noma yimuphi umkhiqizo ohlobene nezilwane.

Imifino ivamise ukuba nemikhawulo ehlobene nokugqoka, ukuzijabulisa, izimonyo nokudla kwesilwane. Njengoba kungukudla okunomkhawulo, kubalulekile ukuthi i-vegan ifune ukuholwa kumdli wezokudla ukuze kuboniswe indlela efanele yokudla nokuthi zonke izidingo zokudla okunempilo zihlangatshezwe.

Uyini umehluko phakathi kwe-vegan ne-vegetarian

I-veganism iyindlela yokuphila, engabandakanyi noma yiziphi izinto ezivela kwimfuyo. I-Vegetarianism, ngakolunye uhlangothi, imvamisa ihlobene nokusetshenziswa kokudla okungekhona okwezilwane futhi kungahlukaniswa nge:

1. Ama-Ovolactovegetarians: yilabo bantu abangayidli inyama;
2. AmaLactovegetarians: ngaphezu kwenyama abadli amaqanda;
3. Abadla imifino kuphela ungadli inyama, amaqanda, ubisi nemikhiqizo yobisi;
4. Vegan: ngaphezu kokungayisebenzisi imikhiqizo yokudla yemvelaphi yezilwane, futhi abasebenzisi noma yimuphi umkhiqizo ohlolwe ezilwaneni noma osuselwe kuzo, njengoboya, isikhumba noma usilika, isibonelo.

Ngakho-ke, yonke imifino ingabantu abadla imifino kuphela, kepha akubona bonke abantu abadla imifino kuphela abayizitshalo, njengoba bekwazi ukusebenzisa imikhiqizo yezilwane, njengezimonyo ezithile. Funda kabanzi ngomehluko phakathi kwezinhlobo zemifino.

Izinzuzo nobubi be-veganism

Olunye ucwaningo lukhombisile ukuthi ukudla okuqinile kwemifino kuhlotshaniswa namathuba aphansi okukhuluphala nezinkinga zenhliziyo, njenge-atherosclerosis, isibonelo. Ngaphezu kwalokho, i-veganism inesibopho sokukhuthaza inhlalakahle yezilwane, ukugcina impilo nokulwa nokuxhashazwa kwezilwane ukuze kukhiqizwe izinto nemikhiqizo ezosetshenziswa.

Yize imifino ilandela ukudla okunothe kuma-carbohydrate, i-omega-6, i-fiber, i-folic acid, i-magnesium novithamini C no-E, kungahle kube nokushoda kwamavithamini B, i-omega-3 nemithombo yamaprotheni esezingeni eliphakeme, engaphazamisa ukusebenza kwe eminye imisebenzi yomzimba. Ukuhlinzeka ngalokhu kushoda, uwoyela wefilakisi ungasetshenziswa njengomthombo we-omega-3 kanye nezengezo ezisebenzisayo zikavithamini B12, ezingabekwa udokotela noma isazi sokudla. Ukwandisa ukusetshenziswa kwamaprotheni, kubalulekile ukufaka ukudla okufana ne-quinoa, tofu, ama-chickpeas namakhowe ekudleni, isibonelo.

Kubalulekile ukuthi ukudla okuqinile kwemifino kwenziwa ngaphansi kokuqondiswa ngongoti wezokudla ukuze kuhlangatshezwane nazo zonke izidingo zokudla okunempilo, ukugwema i-anemia, i-atrophy yemisipha nezitho, isibonelo, ukungabi namandla ne-osteoporosis.

Yini okufanele udle

Ukudla kwe-vegan kuvamise ukuba nemifino, okusanhlamvu, okusanhlamvu, izithelo nefayibha, futhi kungafaka ukudla okufana nalokhu:

• Izinhlamvu eziphelele: irayisi, ukolweni, ummbila, i-amaranth;
• Imidumba: ubhontshisi, amantongomane, ubhontshisi, uphizi, amakinati;
• Izilimo eziyizigaxa nezimpande: Amazambane esiNgisi, amazambane e-baroa, ubhatata, umdumbula, i-yam;
• Amakhowe.;
• Izithelo;
• Imifino nemifino;
• Imbewu njenge-chia, i-flaxseed, i-sesame, i-quinoa, ithanga no-sunflower;
• Imbewu kawoyela njengama-chestnut, ama-alimondi, ama-walnuts, ama-hazelnut;
• Okuphuma kuSoy: i-tofu, i-tempeh, i-soy protein, i-miso;
• Abanye: i-seitan, i-tahini, ubisi lwemifino, uwoyela womnqumo, uwoyela kakhukhunathi.

Kungenzeka futhi ukuthi wenze amadombolo, ama-hamburger namanye amalungiselelo usebenzisa ukudla kwezilwane kuphela, okufana nobhontshisi noma ama-hamburger we-lentil, isibonelo.

Yini okufanele uyigweme

Ekudleni kwe-vegan, zonke izinhlobo zokudla kwezilwane kufanele zigwenywe, njenge:

• Inyama ngokujwayelekile, inkukhu, inhlanzi nokudla kwasolwandle;
• Ubisi nemikhiqizo yobisi, njengoshizi, iyogathi, i-curd nebhotela;
• Kushumekwe njenge-sausage, isoseji, i-ham, i-bologna, isifuba se-turkey, i-salami;
• Amafutha ezilwane: ibhotela, isinqumelo, ubhekeni;
• S'thandwa nemikhiqizo yezinyosi;
• Imikhiqizo ye-Gelatine ne-collagen.

Ngaphezu kokungadli inyama nokudla okuvela ezilwaneni, ama-vegans futhi awavamisile ukudla eminye imikhiqizo enomthombo othile wesilwane, njengama-shampoo, insipho, izimonyo, ama-moisturizers, i-gelatin nezingubo zikasilika, ngokwesibonelo.

Imenyu yokudla ye-Vegan

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yama-vegans:

Kubalulekile ukukhumbula ukuthi imifino kufanele ibe nokudla okunqunywe ngongoti bokudla, ngoba izidingo zokudla okunempilo ziyahlukahluka kuye ngobudala, ubulili nezimo zabo zezempilo.

Ukuze uthole amathiphu amaningi, bheka kule vidiyo ukuthi imiphi imifino engayidli ngokujwayelekile: