Ukuthola izindlela ezintsha zokwenza ukudla okumnandi futhi okunomsoco kungenye yezinjabulo eziningi zendlela yokuphila yemifino. Phakathi kwezinkulungwane zezinketho ezisekelwe ezitshalweni, ukudla okuvutshiwe kugqama ngenxa yokunambitheka kwakho okuhlukile, ukwakheka, kanye nezinzuzo zezempilo eziphawulekayo. Kuchazwa njengokudla noma iziphuzo ezikhiqizwa ngokukhula okulawulwayo, ukudla okubilile kunothile ngama-probiotics namagciwane anenzuzo angathuthukisa kakhulu impilo yamathumbu futhi athuthukise ukuhlukahluka kwe-microbiome yakho. babonise ukuthi ukudla okucebile ngokudla okubilile kunganciphisa ukuvuvukala futhi kukhuthaze inhlalakahle yonke.
Kulesi sihloko, sizohlola ukudla okubili okubili okune vegan okungafakwa kalula ekudleni kwakho. Kusukela etiyeni le-kombucha eliphunga elimnandi ukuya esobhoni le-miso elimnandi nelicebile umami, lokhu kudla akusekeli amathumbu anempilo kuphela kodwa futhi kwengeza ukunambitheka okuphuphumayo ekudleni kwakho. Sizophinde sihlole i-tempeh eguquguqukayo negcwele amaprotheni, kanye nomhlaba odlangile futhi oshwabene we-sauerkraut, i-kimchi, nemifino efakwe emanzini anosawoti. Ngakunye kwalokhu kudla kunikeza ukuzizwisa okuhlukile kokupheka kanye nenqwaba yezinzuzo zezempilo, okukwenza kube izengezo eziphelele ekudleni okusekelwe ezitshalweni.
Noma ngabe uyi-vegan esanda kuzalwa noma usanda kuqala uhambo lwakho, lokhu kudla okubilile kunikeza indlela emnandi yokusekela impilo yakho futhi ihambisane nezinqubo zokudla ezizinzile. Hlanganyela nathi njengoba sicwila kumarisiphu nezinzuzo zalokhu kudla okubilisiwe kwe-vegan, futhi uthole ukuthi kungaba lula futhi kuvuze kanjaniukukuhlanganisa ekudleni kwakho kwansuku zonke.
Julayi 13, 2024
Isici esijabulisayo sokuba i-vegan ukuthola izindlela ezintsha zokwenza ukudla kanye nezinzuzo zezempilo obungazi nokuthi zikhona ekudleni okuningi kwezitshalo. Ukudla okubilile , "okuchazwa njengokudla noma iziphuzo ezikhiqizwa ngokukhula okulawulwayo", kuwela ngaphansi kwalesi sigaba ngoba kugcwele amagciwane anempilo emathunjini kanye nama-probiotics, futhi kungathuthukisa impilo ye- microbiome . Ukudla okuvutshelwe nge-Vegan nakho kunikeza ukunambitheka okuyingqayizivele kanye nokwakheka kwesidlo esimnandi.
Ucwaningo lwe-Stanford Medicine mayelana nokudla okubilile lwathola ukuthi kukhulisa ukuhlukahluka kwe-microbiome futhi kunciphisa amaprotheni avuvukalayo.
"Ukudla okunothe ngokudla okuvutshiwe kuthuthukisa ukuhlukahluka kwamagciwane amathumbu futhi kunciphisa izimpawu zamangqamuzana okuvuvukala, ngokusho kwabacwaningi baseStanford School of Medicine." - I- Stanford Medicine
Ukudla ukudla okuningi kwe-vegan kuhambisana nomsebenzi weSivumelwano Esisekelwe Kwizitshalo ukukhuthaza ukushintshela ohlelweni lokudla okusekelwe ezitshalweni olusenza sikwazi ukuphila ngokuphepha ngaphakathi kwemingcele yethu yeplanethi. Ukuze ufunde kabanzi mayelana nendlela abasondela ngayo ohlelweni lokudla, funda umbiko wabo we-Safe and Just , oqwashisa abantu ngemithelela elimazayo yokulima kwezilwane emhlabeni wethu.
Ukwakha ukudla okuvutshiwe okunempilo okungokwemvelo okungenayo i-vegan nokuqhela ekudleni imikhiqizo yezilwane kuwukuwina kwempilo yethu, izilwane kanye nomhlaba wethu. Nazi ezinye zokupheka zokudla okuvutshiwe ukuze uqale.
I-Kombucha Tea
Uma ujwayelene ne-kombucha, khona-ke uyazi ukuthi isiphuzo esicwebezelayo ngokuvamile esenziwe ngetiye elimnyama noma eliluhlaza. Idalwe ngokubilisa itiye noshukela ngesiko le-symbiotic lamagciwane nemvubelo (SCOBY) futhi iqukethe amasiko aphilayo. Lesi siphuzo esine-fizzy sinezinzuzo eziningi zezempilo " ekusizeni ekugayeni ukudla ukuze ukhiphe umzimba wakho we-toxin kanye namazinga okuthuthukisa amandla", njengoba kuchazwe yi -Webmd .
Lesi siphuzo esinamandla, esingase sisize ngisho namasosha omzimba futhi sehlise ingozi yesifo senhliziyo, sesineminyaka engaphezu kuka-2,000 ikhona. Kwaqala ukwenziwa e-China, manje sekudumile eNyakatho Melika. Kulula ukuthola esitolo esinama-flavour amaningi alingayo ahlanganisa uphayinaphu, i-lemongrass, i-hibiscus, i-strawberry, i-mint, i-jasmine, kanye ne-chlorophyll ukuze uthole ukukhahlela okungeziwe kwezempilo. Kubantu abanesibindi nabahlakaniphile abafuna ukuzama ukuzenzela itiye le-kombucha kusukela ekuqaleni, i-Vegan Physicist ikuphathele kumhlahlandlela wayo ophelele. Njengamanje ehlala eCanada, uHenrik udabuka eSweden lapho athola khona i-PhD yakhe ku-physics, futhi ibhulogi yakhe eyingqayizivele ibonisa ukudla kwe-vegan okuvela emhlabeni wonke kanye nesayensi ngemuva kwakho. Uchaza ukuthi ukwenza i-kombucha yakho yisingeniso esihle kanjani sokuvutshelwa futhi kungagculisa kakhulu!
I-Miso Soup
I-Miso inhlama kabhontshisi wesoya evutshiwe eyenziwe ngokuvubela ubhontshisi wesoya nge-koji, isithako esinerayisi nokhunta esisekelwe ezitshalweni ngokuphelele. I-Miso iyisithako esisebenza ngezindlela eziningi futhi ibivamile ekuphekeni kwaseJapane iminyaka engaphezu kwe-1,300. E-Japan, kuvamile ukuthi abenzi be-miso bazenzele eyabo i-koji ngenqubo ethatha izinsuku ezimbalwa futhi ehlanganisa ukucwiliswa kwesoya emanzini cishe amahora angu-15, ifakwe isitimu, icubuziwe, futhi ipholiswe ukuze ekugcineni yakhe inhlama efana ne-paste.
U-Caitlin Shoemaker, umthuthukisi weresiphi ye-vegan kanye nomqambi webhulogi yokudla ethi From My Bowl, uneresiphi yesobho ye-vegan engenziwa ebhodweni elilodwa elinezithako eziyisikhombisa. Usebenzisa izinhlobo ezimbili zokhula lwasolwandle olomisiwe, i-cubed tofu, izinhlobo eziningi zamakhowe, kanye ne-organic white miso paste. I-Shoemaker igxile ekuphekeni okulungele isabelomali futhi ibalula ukuthi izithako eziningi zeresiphi yakhe yesobho le-miso zingatholakala ezitolo zegrosa zama-Japanese noma zase-Asia ezithengekayo. Le sobho ye-miso inothe ngama-probiotics futhi inokunambitheka okumnandi kwe-umami.
Tempeh
Okunye ukudla okudalwe ngobhontshisi wesoya ovutshiwe yi- tempeh. Sekuthandwa kakhulu phakathi neminyaka ngoba iwumthombo we-vegan onomsoco futhi oguquguqukayo ongasetshenziswa ekuphekeni okuningi njengendlela ehlukile yenyama esekelwe ezitshalweni. Lokhu kudla kwendabuko kwase-Indonesia kwenziwa ngokuwasha bese kubiliswa ubhontshisi wesoya. Ziyekwa ubusuku bonke ukuze zicwile, zigoqwe, bese ziphekwa futhi ngaphambi kokuba zipholile.
I-PubMed ichaza ukuthi ubhontshisi wesoya “ujovwa ngesikhunta, ngokuvamile sohlobo lwe-Rhizopus. Ngemva kokuvutshelwa, ubhontshisi wesoya uhlanganiswa ube yikhekhe elihlangene nge-cottony mycelium eqinile. Umsebenzi obalulekile wesikhunta enqubweni yokuvutshelwa ukuhlanganiswa kwama-enzyme, akhiqiza izakhi zikabhontshisi wesoya nge-hydrolyze futhi anezele ekwakhiweni kokuthungwa okufiselekayo, ukunambitheka, nephunga lomkhiqizo.”
Uma isiphekiwe iba nephunga elimnandi, futhi iqukethe amavithamini B, i-fiber, i-iron, i-calcium, kanye namagremu angu-18 wamaphrotheni ngokuphakelwa ngama-ounce ama-3, okungaba ingxenye eyodwa kwezintathu yephakeji elithengiwe esitolo - iwukudla kwe-vegan. inkanyezi!
I-Tempeh ayinayo i-cholesterol, isekela impilo yamathumbu, inganciphisa ukuvuvukala, futhi ikhuthaze impilo yamathambo. Ikhishi lika-Sarah's Vegan lineresiphi ye-stovetop tempeh ye-bacon emnandi futhi efanelekile ku-BLT yakho elandelayo ye-vegan, i-topper yesaladi kaKhesari, noma njengengxenye yesidlo sangempelasonto.
I-Sauerkraut, i-Kimchi, nemifino eqoshiwe
Imifino evutshiwe inezinzuzo eziningi zezempilo kuhlanganise nokusiza ekugayeni ukudla, futhi igcwele amagciwane amahle, amavithamini namaminerali. Eminye imifino ejabulisayo ezovutshelwa ngamaqoqo amancane ihlanganisa upelepele obomvu, ama-radishes, utheniphu, ubhontshisi obuluhlaza, u-garlic, ukholifulawa, nokhukhamba.
Uma ubheke ukuzenzela eyakho i-sauerkraut, i-Losune evela ku-Simple Vegan Blog yabelana ngeresiphi yakhe ye-sauerkraut yalokhu kudla kwendabuko kwaseJalimane okunovithamini C kanye nama-probiotics anempilo. Kudumile emazweni amaningi aseMpumalanga Yurophu kanye nesidlo esiseceleni esinempilo. Iresiphi yakhe eshibhile isebenzisa kuphela iklabishi elisikwe kahle kanye nosawoti ovutshelwa ku-brine ukuze kwakheke ukudla okunamagciwane e-lactic acid, okunezinhlanganisela ezintsha zokunambitheka. Kuyamangaza ngempela okwenzekayo lapho imifino ishiywe emanzini anosawoti amaningi!
I-Kimchi, isidlo seklabishi esivutshelwe okubabayo esidumile esitsheni saseKorea, iyatholakala ezitolo zegrosa esigabeni semifino esiqandisiwe. Uma uthenga i-kimchi eyenziwe ngaphambilini, qiniseka ukuthi imbiza ithi 'isekelwe esitshalweni', njengoba ijwayele ukwenziwa ngesosi yezinhlanzi. Ukuze uthole iresiphi emnandi, eyiqiniso, ne-vegan kimchi, bheka isihloko sethu esithi Iklabishi Lithrendayo , esihlola nomlando wale mifino enemisebenzi eminingi.
Uma ufuna izindlela ezengeziwe zokulungisa ukudla kwakho, landa umhlahlandlela wamahhala . Iqukethe izindlela zokupheka ezimnandi, abahleli bokudla, ulwazi lokudla okunempilo, namathiphu okuqala uhambo lwakho.
Ibhalwe uMiriam Porter
Qaphela: Lokhu okuqukethwe bekushicilelwe ekuqaleni ekuhambeni kwezilwane okukugcina futhi kungahle kungabonisi imibono ye Humane Foundation .
