Eminyakeni yamuva nje, ukuthandwa kokudla kwe-vegan kuye kwakhula kancane kancane njengoba abantu abaningi beqaphela umthelela wokukhetha kwabo ukudla endaweni ezungezile kanye nenhlalakahle yezilwane. Kodwa-ke, umbono owodwa oyiphutha ovamile mayelana ne-veganism ukuthi iyabiza futhi ingamukelwa kuphela yilabo abanemali engenayo ephezulu elahlekayo. Le nkolelo ivame ukuvimba abantu ekuhloleni indlela yokuphila esekelwe ezitshalweni, naphezu kwezinzuzo zayo eziningi zezempilo. Iqiniso liwukuthi, ngokuhlela okuncane nokudala, i-veganism ingathengeka kuwo wonke umuntu. Kulesi sihloko, sizokhipha inganekwane yokuthi i-veganism iwukunethezeka futhi sinikeze amathiphu asebenzayo namasu okudla isitshalo ngokusekelwe kubhajethi. Kungakhathaliseki ukuthi ufuna ukushintshela ekudleni kwe-vegan, noma umane nje ufuna ukufaka ukudla okwengeziwe okusekelwe ezitshalweni ohlelweni lwakho lwamasonto onke, lesi sihloko sizokuhlomisa ngolwazi nezinsiza zokwenza lokho ngaphandle kokuphula ibhange. Lungela ukuthola ukuthi ungajabulela kanjani ukudla okumnandi, okunomsoco, nokuhambisana nesabelomali nge-vegan twist.
Okuyisisekelo kwe-vegan evumelana nesabelomali esitokweni
Enye yemibono eyiphutha evamile ngokulandela ukudla kwe-vegan ukuthi kuyabiza futhi kufinyeleleka kuphela kulabo abanemali engenayo ephezulu. Nokho, lokhu angeke kuqhubeke eqinisweni. Ukunikeza amathiphu asebenzayo okugcina ukudla okunomsoco we-vegan ngaphandle kokwephula imali, kubalulekile ukuqaphela ukuthi kuningi okuyisisekelo se-vegan esivumelana nesabelomali esingagcinwa ukuze kudale ukudla okumnandi nokuthengekayo okusekelwe ezitshalweni . Ngokugxila ezithakweni eziguquguqukayo nezithengekayo, ezifana nemifino, okusanhlamvu, izithelo, nemifino, abantu bangamukela indlela yokuphila esekelwe ezitshalweni kuyilapho behlala ngaphakathi kwesabelomali sabo. Lezi zinhlayiya azigcini nje ngokuhlinzeka ngemisoco ebalulekile kodwa futhi zinikeza amathuba amaningi okupheka okudala izitsha ezinambithekayo nezinelisayo. Ngokusungula okuthile nokuhlela, noma ubani angajabulela izinzuzo zokudla kwe-vegan, kungakhathaliseki ukuthi isimo sabo sezimali sinjani.
Zenzele olwakho ubisi olusekelwe esitshalweni
Ukwenza ubisi lwakho olusekelwe ezitshalweni akuyona nje enye indlela engabizi kakhulu kunezinketho ezithengwe esitolo, kodwa futhi kukuvumela ukuthi wenze ngokwezifiso ukunambitheka nokuthungwa ngendlela othanda ngayo. Ngokumane ucwilise futhi uhlanganise izinhlobonhlobo zamantongomane noma imbewu, njengama-alimondi, ama-cashews, noma imbewu kabhekilanga, ngamanzi, ungakha okunye ubisi olunokhilimu nolunomsoco endaweni yokunethezeka kwekhishi lakho. Lokhu akugcini nje ngokuqeda isidingo sezithasiselo ezingadingekile nezivimbelakuvunda ezitholakala kumabhrendi ezentengiselwano, kodwa futhi kukunikeza inkululeko yokuhlola ama-flavour ahlukene ngokungeza izithako ezifana nokukhishwa kwe-vanilla noma izinsuku zobumnandi. Ukunikeza amathiphu asebenzayo okugcina ukudla okunomsoco we-vegan ngaphandle kokuchitha imali, ukwenza ubisi lwakho olusekelwe ezitshalweni kuyinto engabizi kakhulu futhi emnandi yokwengeza ku-vegan endleleni yokuphila yesabelomali.
Sebenzisa izithelo nemifino efriziwe
Elinye ithiphu elisebenzayo lokugcina ukudla okunomsoco we-vegan ngaphandle kokuphula ibhange ukusebenzisa izithelo nemifino eqandisiwe. Imikhiqizo eqandisiwe ngokuvamile enganakwa ingaba yindlela evumelana nesabelomali futhi elula yokuhlanganisa imisoco ehlukahlukene ebalulekile ekudleni kwakho. Izithelo nemifino eqandisiwe kuvuna lapho sezivuthwe kakhulu bese kuqandiswa ngokushesha, okugcina ukondleka kwazo. Zitholakala kalula unyaka wonke, zikuvumela ukuthi ujabulele izinhlobo eziningi zemikhiqizo ngaphandle kokunaka isizini. Kungakhathaliseki ukuthi wengeza amajikijolo afriziwe ku-smoothie yakho yasekuseni noma uphonsa ingxube yemifino efriziwe ibe yi-stir-fry, ehlanganisa izithelo nemifino efriziwe ekudleni kwakho kunikeza isisombululo esingabizi futhi esinomsoco sokudla kwe-vegan ngesabelomali.
Thenga umkhiqizo ngesizini
Ukunikeza amathiphu asebenzayo okugcina ukudla okunomsoco we-vegan ngaphandle kokuphula ibhange, ukuqeda inganekwane yokuthi i-veganism itholakala kuphela kwabacebile, elinye isu elibalulekile ukuthenga umkhiqizo ngesizini. Uma izithelo nemifino kusesikhathini sonyaka, kuba kuningi ngakho-ke kuthengwa kakhulu. Ukwengeza, basezingeni eliphezulu lokusha kanye nokunambitheka kwabo, okuqinisekisa ukuthi uthola okuningi ekudleni kwakho. Ngokuqondanisa ukuthenga kwakho kwegrosa nezinkathi zonyaka, ungasebenzisa insada yokutholakala komkhiqizo wasendaweni, waphakathi nesizini, ongagcini nje ngokubiza kodwa futhi osekela abalimi bendawo futhi othuthukisa ukusimama. Ngakho-ke, ngokuzayo lapho uhlela ukudla kwakho, cabanga ukufaka izithelo nemifino yesizini ukuze ujabulele ukudla okungenasabelomali nokudla kwe-vegan okunempilo.
Imithombo yamaprotheni ethengekayo njengobhontshisi
Ubhontshisi ungumthombo omuhle kakhulu futhi othengekayo wamaprotheni okufanele abe yisisekelo kunoma yikuphi ukudla okusekelwe esitshalweni okunakekela ibhajethi. Egcwele izakhi ezibalulekile, i-fiber, nama-antioxidants, ubhontshisi unikeza umthombo obalulekile wamaprotheni asekelwe ezitshalweni ngaphandle kokuphula ibhange. Kusukela kubhontshisi wezinso kuya kuphizi, ungathola izinhlobonhlobo zikabhontshisi ongagcini nje ngokungeza into enenhliziyo enhle negculisayo ekudleni kwakho kodwa futhi oneqhaza kuzo zonke izidingo zakho zokudla okunomsoco. Kungakhathaliseki ukuthi uwahlanganisa esobho, izitshulu, amasaladi, noma uze uwasebenzise njengesisekelo samabhega emifino enziwe ekhaya, ubhontshisi unikeza indlela eguquguqukayo nengabizi kakhulu yokuhlangabezana nezidingo zakho zamaphrotheni kuyilapho ujabulela izinzuzo zendlela yokuphila esekelwe ezitshalweni. Ngakho-ke, ngokuzayo lapho uhlela uhlu lwakho lwegrosa, qiniseka ukuthi ufaka izinhlobonhlobo zikabhontshisi ukuze ugcine ukudla kwakho kunomsoco futhi kungabizi kakhulu.
Hlanganisa okusanhlamvu kanye nemifino
Okusanhlamvu kanye nemifino yizici ezibalulekile zokudla kwe-vegan okunomsoco kanye nesabelomali. Ukunikeza umthombo ocebile wama-carbohydrate, i-fiber, nama-micronutrients ahlukahlukene, okuhlanganisa okusanhlamvu nemifino ekudleni kwakho akuhlinzeki nje ngokusutha kodwa futhi kunomthelela empilweni yonke. Izinhlamvu eziphelele ezifana nerayisi elinsundu, i-quinoa, nama-oats azithengeki nje kuphela kodwa futhi ziyahlukahluka, okukuvumela ukuthi udale inqwaba yezidlo kusukela kumaphalishi asekuseni kuya kumasaladi okusanhlamvu. Ukwengeza, okusanhlamvu okufana nodali, uphizi ohlukanisiwe, nobhontshisi omnyama akukona nje ukonga kodwa futhi kunikeza umthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni. Ngokuhlanganisa okusanhlamvu nemifino ekudleni kwakho, ungajabulela ukudla kwe-vegan okuyindilinga futhi okuthengekayo okunikeza kokubili ukondla kanye nokunambitheka.
Ungazinaki izimpahla ezisemathinini
Izimpahla ezisemathinini ngokuvamile azinakwa ezingxoxweni zokudla okunempilo, kodwa zingaba isengezo esibalulekile ekudleni kwe-vegan-friendly-friendly. Izithelo nemifino esemathinini ingase ibe nomsoco njengozakwabo abasha, njengoba ivamise ukuvunwa lapho ivuthwa kakhulu futhi igcinwe ngaphandle kwesidingo sezithasiselo. Banikeza ukunethezeka kanye nempilo yeshelufu ende, okwenza kube lula ukuhlela ukudla nokunciphisa ukumosha ukudla. Ubhontshisi obusemathinini, njengophizi kanye nobhontshisi bezinso, uwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni futhi ungafakwa ezitsheni ezihlukahlukene, kusukela kusitshulu nesobho kuya kumasaladi nama-tacos. Ngaphezu kwalokho, izimpahla ezisemathinini zivame ukuthengeka kakhulu kunomkhiqizo omusha, okuvumela abantu abasebenzisa isabelomali ukuthi balondoloze ukudla okunomsoco we-vegan ngaphandle kokudela ikhwalithi. Ngokuhlanganisa izimpahla ezisemathinini ekuhlelweni kwakho kokudla, ungakwazi ukwamukela izinketho ezingabizi kakhulu kuyilapho ujabulela ukunambitheka okuhlukahlukene nemisoco.
Yonga ngokuthenga ngobuningi nangokulungiselela ukudla
Ukunikeza amathiphu asebenzayo okugcina ukudla okunomsoco we-vegan ngaphandle kokwephula imali, isu elilodwa elisebenzayo ukonga ngokuthenga ngobuningi nangokulungiselela ukudla. Ngokuthenga izithako eziyisisekelo ngamanani amakhulu, njengokusanhlamvu, okusanhlamvu, okusanhlamvu, namantongomane, abantu bangasebenzisa ngokunenzuzo ukonga izindleko futhi baqinisekise ukutholakala okuqhubekayo kwemisoco ebalulekile. Ukwengeza, ukutshala isikhathi ekulungiseleleni ukudla kunganciphisa kakhulu izindleko zokudla ngokususa isidingo sokuthatha eqolo noma ukudla okulula. Ngokulungiselela ukudla kusenesikhathi, abantu bangahlukanisa izithako zabo ngokuhlakanipha, banciphise ukumosha futhi banwebe isabelomali sabo sokudla ngokuqhubekayo. Le ndlela yokwelapha ayigcini nje ngokugcina imali kodwa futhi ikhuthaza indlela yokuphila enempilo ngokuvumela abantu ukuba balawule izithako zabo, ubukhulu bezingxenye zabo, kanye nokulinganisela okuphelele kokudla okunempilo. Ngokuhlela nokuhleleka ngokucophelela, noma ubani angakwazi ukwamukela izinzuzo zokuthenga ngobuningi kanye nokulungiselelwa kokudla, okwenza ukudla okunomsoco we-vegan kufinyeleleke futhi kufinyeleleke kuwo wonke umuntu.
Yenza ubuciko ngokusala
Ukuqhubeka nokwelula isabelomali sakho sokudla futhi wehlise ukumosha, kubalulekile ukwakha ubuciko ngokusala. Esikhundleni sokuvumela ukudla okungasetshenzisiwe kumosheke, kubuyisele ezitsheni ezintsha nezijabulisayo. Izinhlamvu ezisele zingashintshwa zibe amasaladi anenhliziyo enhle noma zengezwe esobho nezitshulu ukuze kuthuthukiswe umsoco. Izinsalela zemifino zingasetshenziswa ukwenza umhluzi wemifino owenziwe ekhaya onambitheka, ophelele ekungezeni ukujula ekuphekeni kwesikhathi esizayo. Imifino eyosiwe esele ingashintshwa ibe ukugoqa okumnandi noma yengezwe ezitsheni ze-pasta. Amathuba awapheli uma kukhulunywa ngokuphinda kwenziwe kabusha okusele, okuhlinzeka ngendlela engabizi kakhulu yokujabulela ukudla okumnandi, okusekelwe ezitshalweni kuyilapho unciphisa ukulahlwa kokudla. Ngokwamukela le ndlela, abantu abagcini nje ngokugcina imali kodwa futhi bafake isandla endleleni yokudla esimeme futhi enobungani nemvelo.
Ungavumeli isabelomali esiqinile sikuthene amandla
Ukunikeza amathiphu asebenzayo okugcina ukudla okunomsoco we-vegan ngaphandle kokuphula ibhange, ukuqeda inganekwane yokuthi i-veganism itholakala kuphela kwabacebile. Kubalulekile ukukhumbula ukuthi isabelomali esiqinile akufanele sikuthene amandla ekwamukeleni indlela yokuphila esekelwe ezitshalweni. Yize kuyiqiniso ukuthi eminye imikhiqizo ye-vegan ekhethekile ingabiza, kunezinketho eziningi ezithengekayo ezitholakalayo. Gxila ekudleni okungaphelele, okunjengobhontshisi, udali, ilayisi, nezithelo nemifino yonyaka, okuvame ukusebenzisa imali futhi okunikeza izakhi ezibalulekile. Bheka ukuthengisa, izaphulelo, nezinketho zokuthenga ngobuningi ukuze wonge imali ngokuyisisekelo. Ukwengeza, cabanga ukuzikhulisela amakhambi nemifino yakho, ngisho nasezindaweni ezincane ezinjengamavulandi noma amafasitela. Ngobuhlakani obuncane kanye nobuchule, ungajabulela ukudla kwe-vegan okunempilo nokungabizi okuzuzisa impilo yakho kanye nesikhwama sakho semali.
Ekuphetheni, ukuba yi-vegan kwisabelomali akunakwenzeka kuphela, kodwa futhi kufinyeleleke kuwo wonke umuntu. Ngokulandela lawa macebiso namasu, ungajabulela ukudla okusekelwe ezitshalweni okuthengekayo nokunomsoco ngaphandle kokuphula ibhange. Kubalulekile ukukhumbula ukuthi indlela yokuphila yemifino ayikona nje ukonga imali, kodwa futhi imayelana nokwenza izinqumo ezilungile nezisimeme zeplanethi yethu nempilo yethu. Ngokuhlela okuncane nokudala, ungakwazi kalula ukuhlanganisa ukudla okwengeziwe okusekelwe ezitshalweni ekudleni kwakho ngaphandle kokudela isabelomali sakho. Ngakho-ke kungani ungazami futhi uzibonele izinzuzo eziningi zokuba i-vegan evumelana nesabelomali?
FAQ
Yimaphi amanye amathiphu okuthola izinketho ezithengekayo ze-vegan esitolo segrosa?
Bheka izithelo nemifino ephakathi nesizini, thenga okusanhlamvu okuningi nemifino, khetha imikhiqizo yezitolo, hlola izindawo zamazwe ngamazwe ukuze uthole izinketho ezithengekayo ezisekelwe ezitshalweni , thenga izithelo nemifino eqandisiwe, futhi uhlele ukudla kusengaphambili ukuze ugweme ukuthenga okungalindelekile. Futhi, cabanga ukuthenga ezimakethe zendawo noma ama-co-ops ukuze uthole amadili angcono ngemikhiqizo emisha.
Ukuhlela ukudla kungasiza kanjani ukonga imali lapho ulandela ukudla kwe-vegan kubhajethi?
Ukuhlela ukudla kungonga imali ekudleni kwe-vegan ngokusiza ukugwema ukuthenga ukudla okuzenzakalelayo nokumba eqolo, ukunciphisa ukumosheka kokudla ngokusetshenziswa okuhleliwe kwezithako, ukuvumela ukuthengwa kwenqwaba yezinto eziyisisekelo, futhi kuvumela ukusetshenziswa kobuciko kwezithako ezisekelwe esitshalweni ezithengekayo ukudala okunomsoco kanye nesabelomali. -izidlo ezinobungane. Ngokwenza imephu yokudla kusenesikhathi, umuntu angakwazi ukuthenga izithako ngobuchule, azuze kakhulu ngokuthengisa nezaphulelo, futhi aqinisekise ukuthi zonke izinto ezithengiwe zisetshenziswa ngendlela efanele, ekugcineni okuholela ekongeni izindleko kuyilapho elandela ukudla kwe-vegan ngesabelomali.
Ingabe zikhona izithako ezithile noma imikhiqizo ebalulekile ekuphekeni kwe-vegan-friendly-friendly?
Ezinye izithako ezibalulekile zokupheka i-vegan ezihambisana nesabelomali zihlanganisa okusanhlamvu (okufana nodali, uphizi, nobhontshisi omnyama), okusanhlamvu (okufana nelayisi, i-quinoa, nama-oats), imifino yezimpande (njengamazambane nezaqathi), i-tofu noma i-tempeh, utamatisi osemathinini, izinongo, nemvubelo enomsoco ukuze uthole ukunambitheka okwengeziwe. Lezi zithako ziyahlukahluka, ziyathengeka, futhi zingasetshenziswa ezitsheni ezahlukahlukene ukwenza ukudla okumnandi nokunomsoco we-vegan ngaphandle kokugqekeza. Ukuthenga ngobuningi, ukuthenga umkhiqizo wesizini, nokwenza izinto zasekhaya njengobisi lwezitshalo noma amasoso nakho kungasiza ukonga imali ekuphekeni kwe-vegan.
Yiziphi ezinye zokupheka ze-vegan ezilula futhi ezingabizi ezingenziwa ngobuningi bokulungiselela ukudla?
Ezinye zokupheka ze-vegan ezilula futhi ezingabizi ezingenziwa ngobuningi bokulungiselela ukudla zihlanganisa isitshulu se-lentil, i-chickpea curry, i-vegetable-fry ne-tofu, isaladi ye-quinoa nemifino egazingiwe, kanye ne-chili likabhontshisi omnyama. Lezi zidlo azigcini nje ngokuhambisana nesabelomali kodwa futhi zigcwele imisoco futhi zingagcinwa esiqandisini noma ziqandiswe ukuze zisetshenziswe kamuva. Ziyahlukahluka, zinambitheka, futhi zingenziwa ngendlela oyifisayo ukuze zivumelane nezintandokazi zomuntu ngamunye. Ukulungiselela ukudla kwalezi zokupheka ngamaqoqo amakhulu kungonga isikhathi futhi kuqinisekise ukuthi unezinketho ezinempilo nezimnandi ezitholakala kalula isonto lonke.
Umuntu angadla kanjani ezindaweni zokudlela ngesabelomali ngenkathi elandela ukudla kwe-vegan?
Ukudla ngaphandle kwesabelomali ngenkathi ulandela ukudla kwe-vegan kungafinyelelwa ngokukhetha izindawo zokudlela zezinhlanga ezifana ne-Indian, Mexican, noma Thai enikeza izinketho ze-vegan ezithengekayo nezinambitheka. Bheka okukhethekile kwesidlo sasemini, yabelana ngokudla nabangani, noma khetha ama-appetizers esikhundleni sama-entrees ukuze uthole inketho evumelana nesabelomali. Ukwengeza, cabangela amaketanga avamile anezinketho ze-vegan ezenziwe ngokwezifiso, futhi ungangabazi ukucela ukulungiswa noma ukushintshwa ukuze wenze izitsha zonge kakhulu. Okokugcina, ukuhlola amaloli okudla, izimakethe zabalimi, kanye nezinsiza zokulethwa kokudla kungahlinzeka ngezinketho zokudlela ze-vegan ezivumelana nesabelomali.
