Amaphutha ayi-12 Okufanele Uwagweme Ekudleni Kwabantu Abadla Imifino noma Vegan

-Delile

• 1. Ukuthatha Ukuthi Imifino Ye-Vegan noma Yemifino Inempilo Ngokuzenzekelayo
• 2. Ukungatholi Uvithamini B12 Owanele
• 3. Ukufaka Inyama Noshizi
• 4. Ukudla Amakholori Ambalwa
• 5. Ukungaphuzi Amanzi Anele
• 6. Ukukhohlwa Nge-Iron
• 7. Ukungadli Ukudla Okunele
• 8.Ukusebenzisa Ukudla Okuphansi KuCalcium
• 9. Ukuthathela Phansi Ukubaluleka Kokuhlela Kokudla
• 10. Ukungadli Ukudla Okwanele Ngamaphrotheni
• 11. Ukungayitholi I-Omega-3 Fatty Acids Eyanele
• 12. Ukudla AmaCarbs Amaningi Acwengiwe
• Okusemqoka

Ukudla okulinganiselayo kwemifino noma i-vegan kunganikeza izinzuzo eziningi zezempilo.

Lokhu kudla kuhlotshaniswa nokwehlisa isisindo, ukulawula ushukela egazini okungcono, ukwehla kwengozi yesifo senhliziyo kanye nengozi ephansi yezinhlobo ezithile zomdlavuza (,,,).

Kodwa-ke, kungaba yinselele ukugcina ukudla okunemifino okunempilo okunikeza zonke izakhamzimba ozidingayo.

Lo mbhalo uveza amanye amaphutha avame kakhulu abantu abawenzayo ekudleni kwevegan noma imifino, nokuthi ungakugwema kanjani.

1. Ukuthatha Ukuthi Imifino Ye-Vegan noma Yemifino Inempilo Ngokuzenzekelayo

Ngeshwa, ngoba umkhiqizo wokudla ubhalwe ukuthi "imifino" noma "i-vegan" akusho ukuthi kunempilo kunokunye okuvamile.

Isibonelo, ubisi lwe-alimondi ubisi oludumile, olususelwa ezitshalweni oluvame ukuba yisisekelo ekudleni kwe-vegan.

Kodwa-ke, ngenkathi ubisi lwe-alimondi lunama-kilojoule amancane futhi lunothiswe ngamavithamini namaminerali abalulekile amaningana, alunampilo ngokwedlula ubisi lwenkomo.

Isibonelo, inkomishi e-1 (240 ml) yobisi lwenkomo olunamafutha aphansi iqukethe ama-gramu ayi-8 wamaprotheni, kuyilapho inani elifanayo lobisi lwe-alimondi olungenashukela liqukethe igremu elilodwa kuphela (5, 6).

Ubisi lwe-alimondi olunoshukela lungaphakama noshukela owengeziwe, ngamagremu ayi-16 kashukela enkomishini eyodwa (7).

Eminye imikhiqizo yemifino, efana nama-veggie burger we-soy, ama-nuggets kanye nezinye izindlela zenyama, kuvame ukucutshungulwa kakhulu, kunohlu olude lwezithako zokwenziwa. Ngakho-ke imvamisa ayinampilo kunokunye ukudla okucutshungulwa okungeyona imifino.

Yize ingadli imifino kuphela, le mikhiqizo nayo ivame ukuba nama-khalori aphezulu, kepha ayinayo iphrotheni, i-fiber nezakhamzimba ezidingekayo ekudleni okulinganiselayo.

Yize le mikhiqizo inganciphisa ushintsho lwakho ekudleni kwe-vegan noma yemifino, kungcono ukuyidla ngokulinganisela ngokudla okunothe ngokudla okunomsoco, okuphelele.

Isifinyezo: Ukudla okuningi okuthengiswa njengemifino noma i-vegan kuvame ukucutshungulwa kakhulu, ushukela owengeziwe noma ukuntuleka kwezakhamzimba. Uma ufaka le mikhiqizo ekudleni kwakho, yidle ngokulinganisela kuphela.

2. Ukungatholi Uvithamini B12 Owanele

UVitamin B12 udlala izindima ezimbalwa ezibalulekile emzimbeni. Kubalulekile ekwakheni amangqamuzana abomvu egazi ne-DNA, phakathi kwezinye izinqubo ().

Ngeshwa, imithombo esemqoka kavithamini B12 yimikhiqizo yezilwane, njengenyama, izinkukhu, izimbaza, amaqanda nemikhiqizo yobisi.

Ngalesi sizathu, abadla imifino banengozi eyengeziwe yokushoda kwevithamini B12 ().

Ukushoda kukavithamini B12 kungadala ukukhathala, izinkinga zememori kanye nokuba ndikindiki. Kungaholela nasekushoneni kwe-megaloblastic anemia, isimo esidalwa ukuba nenani eliphansi kunokujwayelekile elenzelwe amaseli abomvu egazi ().

Ngeshwa, ukudla okuphezulu kwe-folate kungakufihla ukuntuleka kwe-vitamin B12, kufihlwe izimpawu kuze kube yilapho umonakalo ungalungiseki ().

Kodwa-ke, kukhona ukudla nezithasiselo ezitholakalayo ezingasiza abadla imifino ukuhlangabezana nezidingo zabo zikavithamini B12.

Ngaphandle kwemikhiqizo yezilwane, ukudla okuqinisiwe nezinhlobo ezithile ze-algae ezidliwayo nakho kunevithamini B12 (,).

Abalimi bemifino kufanele baqaphe ukudla kwabo amavithamini B12 ngokucophelela futhi bacabangele ukuthatha izithasiselo uma izidingo zabo zingatholakali ngokudla kuphela.

Isifinyezo: Abalimi bemifino kanye nemifino kusengozini enkulu yokushoda kwevithamini B12, ngakho-ke qiniseka ukuthi udla ukudla okuqinisiwe noma izithasiselo ze-B12.

3. Ukufaka Inyama Noshizi

Enye yezindlela ezilula zokwenza cishe noma iyiphi imifino yokudla ukudla ukukhipha inyama bese uyishintsha esikhundleni soshizi. Uma kukhulunywa ngokunambitheka, ukushintshaniswa kusebenza kahle ngamasemishi, amasaladi, ipasta nezinye izitsha eziningi.

Kodwa-ke, ngenkathi ushizi uqukethe inani elifanele lamaprotheni, amavithamini kanye namaminerali, awuthathi indawo ye-assortment ebanzi yezakhamzimba ezitholakala enyameni.

Isibonelo, ama-gram angu-28 enkomo yenkomo, iqukethe insimbi ephindwe kane futhi iphindwe kabili i-zinc etholakala ku-ounce elilodwa loshizi we-cheddar (14, 15).

Ushizi uqukethe amaprotheni amancane namakhalori amaningi kunenyama.

Eqinisweni, i-ounce-for-ounce, ushizi uqukethe kuphela ama-80% wamaprotheni atholakala enkukhu, kepha acishe abe ngu-2,5 ama-calories (15, 16).

Esikhundleni sokumane ubeke inyama esikhundleni soshizi, kufanele ufake izinhlobo ezahlukahlukene zokudla kwezitshalo ekudleni kwakho ukuhlangabezana nezidingo zakho zomsoco.

Chickpeas, quinoa, tempeh, udali, ubhontshisi kanye namantongomane konke ongakhetha kukho okuhle kakhulu ukusiza ukuzungeza ukudla kwemifino.

Isifinyezo: Esikhundleni sokumiselela inyama ushizi, qiniseka ukuthi ufaka nokudla okuhlukahlukene kwezitshalo ekudleni kwakho ukuze unikeze izakhamzimba ezibalulekile.

4. Ukudla Amakholori Ambalwa

Ukudla okuningi namaqembu okudla kuvinjelwe ama-vegans kanye nemifino, okungenza kube yinselele kubo ukuhlangabezana nezidingo zabo zekhalori.

Eqinisweni, ama-vegans kanye nemifino bavame ukudla ama-calories ambalwa kunabantu abadla inyama nezitshalo.

Ucwaningo oluthile luqhathanise ikhwalithi yokudla okunomsoco kokudla kwabantu abangu-1,475, kufaka phakathi i-vegans, inyama yemifino, imifino edla izinhlanzi, abantu abadla inyama nezitshalo kanye nabantu abadla inyama kanye kuphela ngesonto.

AmaVegans abe nokudla kwekhalori okuphansi kakhulu kuwo wonke amaqembu, kudla ama-calories ambalwa angama-600 kunabantu abadla inyama nezitshalo.

Abalimi bemifino babephethe ikhalori elingaphezulu kancane kunama-vegans, kepha basebenzise ama-calories angama-263 ambalwa kunabantu abadla inyama nezitshalo ().

Amakholori awumthombo oyinhloko wamandla emzimbeni, futhi umzimba wakho udinga inani elithile ukuze usebenze. Ukukhawulela amakhalori ngokweqile kungaholela emiphumeleni emibi eminingi, njengokushoda kwezakhi, ukukhathala nokuhamba kancane komzimba (,,).

Isifinyezo: Ama-vegans kanye nemifino bavame ukuba nokudla okungaphansi kwekhalori kunabantu abadla inyama nezitshalo. Uma ulandela okunye kwalokhu kudla, qiniseka ukuthi uhlangabezana nezidingo zakho zekhalori.

5. Ukungaphuzi Amanzi Anele

Ukuphuza amanzi anele kubalulekile kuwo wonke umuntu, kepha kubaluleke kakhulu kulabo abadla i-fiber eningi, kufaka phakathi imifino nemifino.

Abalimi bemifino bavame ukuba nokudla okuphezulu kwe-fiber, ngoba imidumba ecebile nge-fiber, imifino nezinhlamvu eziphelele kuyisisekelo ekudleni kwemifino okunempilo.

Ucwaningo oluthile lwathola ukuthi abantu abadla inyama nezitshalo badla cishe ama-gramu angama-27 we-fiber ngosuku, kuyilapho ama-vegans kanye nemifino bedla cishe ama-gramu angama-41 nama-34 amagremu, ngokulandelana ().

Ukuphuza amanzi nge-fiber kubalulekile ngoba kungasiza i-fiber ukuhamba ngomgudu wokugaya ukudla futhi kuvimbele izingqinamba ezifana negesi, ukuqunjelwa nokuqunjelwa.

Ukusetshenziswa kwe-fiber kubaluleke kakhulu empilweni, futhi kuye kwaxhunyaniswa nokwehla kwengozi yesifo senhliziyo, isifo sohlangothi, isifo sikashukela nokukhuluphala ngokweqile ().

Imihlahlandlela yamanje incoma ukuthi abesifazane badle okungenani ama-25 amagremu we-fiber ngosuku, futhi amadoda asebenzisa okungenani ama-gramu angama-38 ().

Ukuze uqiniseke ukuthi uphuza amanzi anele, phuza lapho uzizwa womile, futhi usakaze amanzi owaphuzayo usuku lonke ukuze uhlale unamanzi.

Isifinyezo: Imifino kanye nemifino badla imicu eminingi. Ukuphuza amanzi anele kungasiza ekuvikeleni izinkinga zokugaya ukudla ezihambisana nokwanda kokudla kwe-fiber, njengegesi, ukuqunjelwa kanye nokuqunjelwa.

6. Ukukhohlwa Nge-Iron

Inyama iwumthombo omuhle wamavithamini namaminerali amaningi abalulekile, kufaka phakathi i-iron.

Isibonelo, i-3-ounce (85-gram) yokuphakela inyama yenkomo ephansi i-14% yensimbi oyidingayo usuku lonke (14).

Futhi, inyama iqukethe i-heme iron, uhlobo lwensimbi umzimba wakho ongaluncela kalula.

Imithombo yezitshalo zensimbi iqukethe i-non-heme iron, umzimba wakho ongakwazi ukuyimunca kalula. I-non-heme iron ikhona ezinhlotsheni eziningi zezithelo, imifino, okusanhlamvu nobhontshisi ().

Ngenxa yalokhu, abadla imifino basengozini enkulu yokuthola i-anemia yokushoda nge-iron, isimo lapho kungekho khona amangqamuzana egazi abomvu anele emzimbeni. Izimpawu zifaka ukukhathala, ukuphefumula okuncane kanye nesiyezi ().

Kodwa-ke, ukudla okuhleliwe kahle kwabantu abadla imifino okugcwele ukudla kwezitshalo okunothe ngensimbi kungahlangabezana nezidingo zakho zansuku zonke.

Uma ungumuntu odla imifino noma i-vegan, qiniseka ukusebenzisa imithombo eminingi emihle yensimbi, kufaka phakathi udali, ubhontshisi, okusanhlamvu okuqinisiwe, amantongomane, imbewu, i-oats nemifino enamaqabunga.

Ngokwengeziwe, ukumatanisa ukudla okunothe ngensimbi nokudla okunovithamini C oningi kungakhuphula ukumuncwa kwe-non-heme iron ().

Uvithamini C utholakala ezinhlotsheni nakwimifino eminingi, ngakho-ke kufaka phakathi isitsha semifino eseceleni, isaladi noma ucezu lwesithelo ngokudla kwakho kungasiza ekwandiseni ukumunca insimbi.

Isifinyezo: Ukudla kwezitshalo kuqukethe i-non-heme iron, umzimba ongakwazi ukuyimunca kanye ne-heme iron etholakala enyameni. Abalimi bemifino kufanele bafake ukudla okune-iron ekudleni bese bekubhangqa no-vitamin C ukukhulisa ukumuncwa.

7. Ukungadli Ukudla Okunele

Ukuthi umkhiqizo wokudla uyimifino noma i-vegan akusho ukuthi kukulungele.

Kunokudla okuningi okusetshenzisiwe okutholakala esitolo esingenayo inyama noma imikhiqizo yezilwane. Kodwa-ke, bavame ukufaka okuncane ekudleni kwakho.

Esikhundleni sokudla lokhu, sebenzisa ukudla okudla imifino njengethuba lokunciphisa ukusebenzisa kwakho ukudla okucutshungulwayo futhi wandise ukudla kwakho okunomsoco, ukudla okuphelele, njengezithelo, imifino nezinhlamvu ezigcwele.

Ukukhuphula ukudla kwakho kulokhu kudla kuzokusiza uthole amavithamini abalulekile, amaminerali kanye nama-antioxidants owadingayo ukusiza ukuvikela ukuswela izakhi.

Ukudla ukudla okuphelele kunokudla okucutshunguliwe kungakunika nezinye izinzuzo, njengokunyuka komzimba.

Ucwaningo olulodwa lilinganise imetabolism yabahlanganyeli abali-17 ngemuva kokudla isidlo esenziwe ngokudla okucutshunguliwe noma ukudla okuphelele.

Womabili la maqembu azizwa egcwala ngokulinganayo ngemuva kokudla, kepha iqembu ebelidla konke ukudla lishe cishe kabili ama-calories ngemuva kokudla kwabo kuneqembu elidle ukudla okusetshenzisiwe ().

Ukuze uqale ukufaka okunye ukudla okuphelele ekudleni kwakho, shintsha okusanhlamvu okucwengileko okusanhlamvu okuphelele, futhi ubeke umkhawulo enanini lokudla okucutshungulwayo nokulula okudingayo.

Ngokwengeziwe, zama ukwengeza imifino nezithelo ekudleni kwakho nakukudla okulula usuku lonke.

Isifinyezo: Ukudla kwemifino kufanele kube nokudla okuphelele, njengezithelo, imifino nezinhlamvu ezigcwele. Zizokusiza ukukhulisa ukutholwa kokudla okunomsoco futhi zikhuthaze ukudla okunomsoco.

8.Ukusebenzisa Ukudla Okuphansi KuCalcium

I-calcium ingumbiwa obalulekile umzimba wakho odinga ukugcina amathambo namazinyo akho eqinile, usize imisipha yakho isebenze kahle futhi ixhase ukusebenza kwesistimu yakho yezinzwa ().

Ukushoda kwe-calcium kungaholela ekuthambekeleni kwamathambo, isimo esidala amathambo abuthakathaka, anezimbotshana futhi kwandisa ubungozi bokuqhekeka kwamathambo ().

Yize i-calcium itholakala kokudla okuhlukahlukene, umthombo owaziwa kakhulu we-calcium yimikhiqizo yobisi.

Labo abangadli ubisi kufanele baqaphe ukudla kwabo kwe-calcium futhi bafake okunye ukudla okuphezulu kwe-calcium ekudleni kwabo.

Ukudla kwezitshalo ezicebile nge-calcium kufaka phakathi i-kale, imifino ye-collard, i-broccoli, i-bok choy, ama-alimondi, amakhiwane namawolintshi. Ukudla okuqinisiwe nakho kungaba ngumthombo omuhle we-calcium.

Ungathola yonke i-calcium oyidingayo ngokufaka izinsiza ezimbalwa zalokhu kudla ekudleni kwakho nakukudla okulula nsuku zonke.

Isifinyezo: Labo abangadli ubisi noma imikhiqizo yobisi kufanele basebenzise okunye ukudla okunothe nge-calcium ukuhlangabezana nezidingo zabo ze-calcium.

9. Ukuthathela Phansi Ukubaluleka Kokuhlela Kokudla

Noma ngabe upheka ekhaya noma udla ngaphandle, ukudla imifino noma i-vegan kudinga ukuhlelwa okwengeziwe.

Izinhlelo zokudla zilusizo ikakhulukazi uma njengamanje ushintsha indlela odla ngayo ibe yimifino noma i-vegan.

Bangasiza ukunciphisa ukuguquka kwakho futhi bakwenze kube lula ukugcina ukudla okunomsoco nokunomsoco.

Uma udla ngaphandle noma usohambweni, ukuhlela ukudla okuthuthukile kubaluleke kakhulu.

Ezinye izindawo zokudlela zinikeza ukukhetha okulinganiselwe kwabadla inyama, ngakho-ke ukubheka imenyu kusengaphambili kungakusiza wenze izinqumo ezinolwazi bese ukhetha izinqumo ezinomsoco kakhulu ezitholakalayo.

Ngokwengeziwe, kwenze umkhuba ukuthola izindlela zokupheka zemifino isonto ngalinye bese uzipheka wedwa.

Isifinyezo: Ukuhlela ukudla ngaphambi kwesikhathi nokwazi ukuthi yiziphi izinketho zakho lapho udla ngaphandle kungaqinisekisa ukuthi ugcina ukudla okwehlukahlukene futhi okunempilo.

10. Ukungadli Ukudla Okwanele Ngamaphrotheni

Amaprotheni ayingxenye ebalulekile yokudla. Umzimba wakho uyisebenzisela ukusiza ukwakha izicubu, ukudala ama-enzyme nokukhiqiza ama-hormone.

Ucwaningo lukhombisa ukuthi ukudla amaprotheni nakho kungakhuthaza imizwa yokugcwala, kukhuphule ubukhulu bemisipha futhi kwehlise izifiso (,,).

Izincomo zamanje ziphakamisa ukuthi abantu abadala kufanele badle okungenani u-0.8 amagremu wamaprotheni ngosuku ngawo wonke amakhilogremu angu-2.2 (1 kg) wesisindo somzimba ().

Isibonelo, umuntu onama-154 lbs (70 kg) angadinga cishe ama-56 amagremu wamaprotheni ngosuku.

Uma udla ukudla okususelwa esilwaneni, cishe uzothola kulula ukufeza le mfuneko.

I-salmon engu-3-ounce (85-gram) iqukethe amagremu ayi-19 wamaprotheni, kanti inani elifanayo lenkukhu eyosiwe linikela ngamagremu angama-27 (33, 16).

Ngakolunye uhlangothi, uma ulandela ukudla okungadliwayo, ungadinga ukwenza umzamo oqondile wokudla ukudla okunamaprotheni amaningi okuzokusiza uhlangabezane nezidingo zakho zamaprotheni.

Kukhona ukudla okuningi kwezitshalo okuqukethe inani lamaprotheni eliqhathaniswa nenani ongalithola enyameni. Isibonelo, inkomishi eyi-1 (198 amagremu) yamalenti ephekiwe iqukethe ama-gramu ayi-18 wamaprotheni (34).

Ubhontshisi, udali, amantongomane, ama-nut butters, i-tofu ne-tempeh konke kungakhuphula ukudla kwakho kwamaprotheni nsuku zonke.

Zama ukufaka okungenani okukodwa noma okubili kwalokhu kudla esidlweni ngasinye ukuze uqiniseke ukuthi uthola amaprotheni anele.

Isifinyezo: Abalimi bemifino kufanele bakhumbule ukudla kwamaprotheni futhi bafake isabelo esisodwa noma ezimbili zokudla kwezitshalo ezinamaprotheni amaningi ngesidlo ngasinye.

11. Ukungayitholi I-Omega-3 Fatty Acids Eyanele

Ama-omega-3 fatty acids ayingxenye ebalulekile yokudla.

Kukhonjisiwe ukuthi kunciphisa ama-triglycerides egazi, kunciphisa ukuvuvukala nokuvikela ekuwohlokeni komqondo (,,).

Izinhlanzi ezinamafutha nezinhlanzi zezinhlanzi ziyimithombo evame kakhulu yama-omega-3 fatty acids.

Ziqukethe i-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA), izinhlobo ezimbili zama-omega-3 fatty acids akhonjiswe ukuthi ayinzuzo kakhulu.

Ngakolunye uhlangothi, ukudla kwezitshalo kuqukethe i-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid okufanele umzimba wakho uyiguqulele ku-DHA ne-EPA ukuze uyisebenzise ().

Ngeshwa, umzimba wakho ukwazi ukuguqula cishe u-5% we-ALA ube yi-EPA futhi ungaphansi kuka-0.5% uye ku-DHA ().

Ukuhlangabezana nezidingo zakho ze-omega-3 ngenkathi ulandela ukudla okungadliwayo, yidla inani eliningi lokudla okunothe kwe-ALA noma ucabangele ukuthatha isengezo esisekelwe esitshalweni esenziwe nge-omega-3 njengamafutha e-algal.

Ukudla okuphezulu kakhulu ku-ALA omega-3 fatty acids kufaka imbewu ye-chia, ama-walnuts, imbewu ye-hemp, ama-flaxseeds, amahlumela aseBrussels namafutha e-perilla.

Ukubandakanya izinsiza ezimbalwa zalokhu kudla ekudleni kwakho usuku ngalunye kungakusiza kalula ukuthi uhlangabezane nezidingo zakho ze-omega-3 fatty acid.

Isifinyezo: Ukudla kwezitshalo kune-ALA, uhlobo lwe-omega-3 fatty acid umzimba wakho ongayisebenzisa ngamanani amancane. Abalimi bemifino kufanele badle inani elihle lokudla okunothe kwe-ALA, noma basebenzise isengezo esisekelwe ezitshalweni.

12. Ukudla AmaCarbs Amaningi Acwengiwe

Abadla imifino abaningi bawela ogibeni lokufaka inyama esikhundleni se-carbs elicwengiwe.

Ngeshwa, i-pasta, isinkwa, ama-bagel, amakhekhe kanye nama-crackers kuvamise ukuba njengezithako eziyinhloko ekudleni kwemifino okungakuhlelwanga kahle.

Ngesikhathi sokucubungula, okusanhlamvu okucwengiwe kuphucwa i-fiber enenzuzo etholakala ezinhlamvini eziphelele.

I-Fibre isiza ukuvimbela izifo ezingamahlalakhona, ikugcine uzizwa ugcwele futhi unciphisa ukumuncwa koshukela ukugcina amazinga kashukela egazini eqinile (,).

Ukudla okuphezulu kwe-carbs elicwengekile kuye kwaxhunyaniswa nengozi enkulu yesifo sikashukela, kanye nokwanda kwamafutha esiswini (,).

Ukukhulisa izakhamzimba ekudleni kwakho, cisha okusanhlamvu okucwengiwe njengesinkwa esimhlophe, ipasta nelayisi elimhlophe okusanhlamvu okuphelele njenge-quinoa, i-oats, irayisi elinsundu kanye ne-buckwheat.

Ngokwengeziwe, qiniseka ukuthi ubhanqa lezo zinhlamvu ziphelele ngezithelo eziningi, imifino kanye nemidumba ukugcina ukudla kwakho kulinganisiwe futhi kunomsoco.

Isifinyezo: Esikhundleni sokufaka inyama enama-carbs amaningi acwengekile, abadla imifino kufanele badle okusanhlamvu okuphelele njengengxenye yokudla okunempilo.

Okusemqoka

Ukudla okulinganiselayo kwe-vegan noma imifino kungaba nempilo enhle futhi kunempilo.

Kodwa-ke, lokhu kudla kungaphinde kuholele ekusweleni komsoco kanye nezinkinga ezikhona zezempilo uma kungahlelwanga kahle.

Uma usanda kuqala ukudla ngale ndlela, hlola le ndatshana.

Ukufeza i-vegan enempilo noma yokudla imifino, mane nje udle ukudla okuphelele futhi uqiniseke ukuthi uhlala usebenzisa izakhamzimba ezimbalwa ezibalulekile.