I-vegan ngumuntu ongadli noma asebenzise noma yimiphi imikhiqizo yezilwane. Ekudleni kwe-vegan, akudliwa inyama, inkukhu, inhlanzi, amaqanda, imikhiqizo yobisi, nanoma yimiphi eminye imikhiqizo ephuma ezilwaneni. Ukwengeza, ama-vegans agwema imikhiqizo efana ne-gelatin (evame ukwakhiwa ngamathambo esilwane nesikhumba) noju (olukhiqizwa izinyosi).
Abantu bakhetha indlela yokuphila ye-vegan ngezizathu ezahlukahlukene:
- Izizathu zokuziphatha : Izilwane eziningi ezidla inyama ziyayigwema imikhiqizo yezilwane ngenxa yokukhathazeka ngamalungelo ezilwane kanye nezimo ezinonya izilwane ezibhekana nazo ekulimeni nakwezinye izimboni.
- Izizathu zemvelo : Ukulima kwezilwane kunomthelela omkhulu emvelweni, okunomthelela ekungcoleni, ukugawulwa kwamahlathi, nokushintsha kwesimo sezulu. Ama-Vegans avame ukusebenzisa indlela yokuphila ukuze anciphise indawo yawo yemvelo.
- Izinzuzo zezempilo : Ucwaningo luye lwabonisa ukuthi ukudla kwe-vegan kunganciphisa ingozi yezifo ezingapheli ezifana nesifo senhliziyo, umfutho wegazi ophakeme, nesifo sikashukela sohlobo lwe-2.
Ama-Vegan ngokuvamile adla izinhlobonhlobo zokudla okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu, amantongomane, imbewu, okusanhlamvu, neminye imikhiqizo esekelwe ezitshalweni.
Ukwamukela ukudla okusekelwe ezitshalweni kuwushintsho olubalulekile lwendlela yokuphila, futhi uma kuziwa ekwethuleni umndeni wakho ekudleni okusekelwe ezitshalweni, kungase kubonakale kunzima. Kodwa-ke, ngendlela efanele, ungenza uguquko lube lula futhi luzinzile kuwo wonke umuntu. Nansi inkomba yesinyathelo ngesinyathelo ukukusiza ukuthi ulethe ukudla okusekelwe ezitshalweni ekhaya lakho, okulenze kube wushintsho olungenazihibe nolujabulisayo lomndeni wakho.
Isinyathelo 1: Zifundise Wena Kuqala
Ngaphambi kokuba wethule ukudla okusekelwe ezitshalweni emndenini wakho, kubalulekile ukuthi uzifundise ngezinzuzo, izinselele ezingaba khona, kanye nezici zomsoco zokudla okusekelwe ezitshalweni. Ukuqonda ukubaluleka kokudla okusekelwe ezitshalweni empilweni yonke, okuhlanganisa nokunciphisa ingozi yezifo ezingapheli, ukuqinisa amandla, nokukhuthaza ukuncipha kwesisindo, kuzokwenza kube lula ukuphendula imibuzo nokubhekana nokukhathazeka okungenzeka umndeni wakho ube nakho.
Isinyathelo sesi-2: Qala Ngenensa futhi Uhole Ngesibonelo
Uma umndeni wakho umusha ekudleni okusekelwe ezitshalweni, kuwumqondo omuhle ukuqala kancane kancane. Esikhundleni sokwenza ushintsho olusheshayo nolunamandla, qalisa ukudla okusekelwe ezitshalweni kanye noma kabili ngesonto. Qala ngokulungisa izitsha ezilula, ezijwayelekile ezifana nemifino ethosiwe, upelepele kabhontshisi, noma i-pasta enososo wezitshalo. Faka kancane kancane ukudla okusekelwe ezitshalweni njengoba umndeni wakho ujwayela lo mbono.
Njengompheki oyinhloko womndeni, kubalulekile ukuhola ngesibonelo. Bonisa umdlandla wakho ngokudla okusekelwe ezitshalweni futhi ukwenze kube yinto ejabulisayo. Lapho bebona ukuzibophezela kwakho kanye nezinzuzo ozitholayo, bayoba maningi amathuba okuba bakulandele.
Isinyathelo sesi-3: Faka Umndeni
Enye yezindlela ezinhle kakhulu zokunciphisa uguquko ukubandakanya umndeni wakho ohlelweni. Thatha izingane zakho, oshade naye, noma amanye amalungu omndeni uye nawe esitolo segrosa noma emakethe yomlimi ukuze ukhethe izithako ezisekelwe esitshalweni. Vumela wonke umuntu akhethe iresiphi angathanda ukuyizama, futhi nipheke ndawonye njengomndeni. Lokhu akwenzi nje uguquko lube mnandi kakhulu kodwa futhi kunikeza wonke umuntu umuzwa wobunikazi ngokudla okulungiselelwayo.
Isinyathelo sesi-4: Gxila ku-Flavour nokujwayelana
Enye yezinto ezikhathaza kakhulu lapho ushintshela ekudleni okusekelwe ezitshalweni ukuntula okubonakalayo kwe-flavour. Ukusiza ukudambisa lokhu kukhathazeka, gxila ekwenzeni ukudla okugcwele ukunambitheka nokuthungwa okunempilo. Sebenzisa amakhambi amasha, izinongo, nezinye izindlela ezisekelwe ezitshalweni ukuze udale ukudla okuzojabulisa wonke umuntu. Ungakwazi futhi ukuguqula izindlela zokupheka ezijwayelekile zomndeni ngokufaka izithako zezilwane esikhundleni sezinto ezitshaliwe (isb., ukusebenzisa i-tofu, i-tempeh, noma i-lentile esikhundleni senyama).
Isinyathelo sesi-5: Kwenze Kufinyeleleke futhi Kube lula
Lapho ushintshela ekudleni okusekelwe esitshalweni, kubalulekile ukwenza ukudla kufinyeleleke kalula futhi kulungele wonke umuntu emndenini. Thenga ukudla okuyisisekelo kwe-pantry njengobhontshisi, udali, iquinoa, irayisi, okusanhlamvu, nemifino eqandisiwe. Lezi zithako zihlukahlukene futhi zingasetshenziswa ekudleni okunhlobonhlobo.
Ungakwazi futhi ukulungisa ukudla kusenesikhathi, njengokwenza amaqoqo amakhulu esobho, izitshulu, noma ama-casseroles angaqandiswa kamuva. Lokhu kuzokonga isikhathi ngezinsuku ezimatasa futhi kuqinisekise ukuthi izinketho ezisekelwe ezitshalweni zihlala zikhona.
Isinyathelo sesi-6: Bhekana Nezidingo Zokudla Okunempilo
Ukukhathazeka okujwayelekile ngokudla okusekelwe ezitshalweni ukuthi kunganikeza zonke izakhamzimba ezidingekayo. Njengoba wethula umndeni wakho ekudleni okusekelwe ezitshalweni, qiniseka ukuthi ufaka izinhlobonhlobo zokudla okunomsoco. Gxila ekudleni okunamaphrotheni amaningi, njengobhontshisi, udali, i-tofu, ne-tempeh, futhi uqinisekise ukuthi ukudla kunamafutha anele anempilo, njengokwatapheya, amantongomane, nembewu.
Kubalulekile futhi ukuqinisekisa ukuthi udla ngokwanele uvithamini B12, uvithamini D, ama-omega-3 fatty acids, nensimbi. Ngokuya ngezidingo zomndeni, kungase kudingeke ucabangele ukwengeza lezi zakhi noma ugxile ekudleni okuqinisiwe (njengobisi lwezitshalo noma okusanhlamvu). Ukubonisana nesazi sokudla okunempilo noma isazi sokudla kungasiza ekuqinisekiseni ukuthi izidingo zomsoco zawo wonke umuntu ziyahlangatshezwa.
Isinyathelo sesi-7: Yiba Nesineke Futhi Uguquguquke
Khumbula ukuthi ukushintshela empilweni esekelwe esitshalweni kuwuhambo. Kungase kube khona ukumelana noma izinselele endleleni, kodwa ngokubekezela nokuphikelela, umndeni wakho uzoqala ukwamukela ukudla okusekelwe ezitshalweni. Bungaza ukunqoba okuncane, njengalapho othile ezama ukudla okusha noma lapho uthola iresiphi entsha yezitshalo ethandwa yiwo wonke umuntu.
Ukuvumelana nezimo kuyisihluthulelo. Uma amalungu omndeni wakho engakulungele ukuya ezitshalweni ngokugcwele, kulungile ukunikeza ingxube yokudla okusekelwe ezitshalweni nokungasekelwe esitshalweni. Ngokuhamba kwesikhathi, njengoba wonke umuntu ejwayelana nezinketho ezisekelwe esitshalweni, uguquko luzoba lula.
