I-Veganism ithole ukuthandwa okukhulu eminyakeni yamuva nje, njengoba abantu abaningi ngokwengeziwe bekhetha indlela yokuphila esekelwe ezitshalweni. Kungakhathaliseki ukuthi kungenxa yezimiso zokuziphatha, ezemvelo, noma zezempilo, inani lama-vegans emhlabeni wonke liyakhula. Kodwa-ke, naphezu kokwamukelwa kwayo okukhulayo, i-veganism isabhekene nezinganekwane eziningi nemibono eyiphutha. Kusukela ezimangalweni zokushoda kwamaprotheni kuya enkolelweni yokuthi ukudla kwe-vegan kubiza kakhulu, lezi zinganekwane ngokuvamile zingavimbela abantu ukuthi bacabangele indlela yokuphila esekelwe ezitshalweni. Ngakho-ke, kubalulekile ukuhlukanisa iqiniso nenganekwane futhi uphikise le mibono eyiphutha evamile ezungeze i-veganism. Kulesi sihloko, sizocubungula izinganekwane ezivame kakhulu ze-vegan futhi sinikeze amaqiniso asekelwe ebufakazini ukuze siqondise irekhodi. Ekupheleni kwalesi sihloko, abafundi bazoliqonda kangcono iqiniso lalezi zinganekwane futhi bakwazi ukwenza izinqumo ezinolwazi mayelana nokukhetha kwabo ukudla. Ngakho-ke, ake singene emhlabeni we-veganism futhi sikhiphe izinganekwane ezivame ukuwuzungezile.
I-Veganism ingaphezu nje kwamasaladi
Uma kukhulunywa nge-veganism, kuvame ukuba nombono oyiphutha wokuthi igxile kuphela kumasaladi kanye nokudla okuyisicefe, okungenambitheki. Nokho, le nkolelo ayikwazanga ukuqhela eqinisweni. I-Veganism iyindlela yokuphila enempilo futhi ehlukahlukene ehlanganisa izinhlobonhlobo zokudla okumnandi nokwanelisayo. Kusukela kuma-burger asuselwe ezitshalweni anenhliziyo enhle kanye nama-stir-fries anambithekayo ukuya kuma-dessert angenalo ubisi anokhilimu namakhekhe e-vegan amnandi, akukho ukushoda kwezinketho zokuphuza emlonyeni zalabo abalandela ukudla kwe-vegan. Ngokukhula kokuduma kwe-veganism, abapheki abasungula izinto ezintsha kanye nezinkampani zokudla bebesebenza ngokuzikhandla ukuze benze ezinye izindlela ezisekelwe esitshalweni ezingagcini nje ngokulingisa ukunambitheka nokuthungwa kwemikhiqizo esekelwe ezilwaneni kodwa futhi zinikeza ukunambitheka okuhlukahlukene nokudla okufanelana nolwanga ngalunye. Ngakho-ke, noma ngabe ufisa isitsha esiduduzayo se-vegan mac noshizi, i-vegan curry ebabayo, noma ikhekhe likashokoledi elibolile, i-veganism inokuthile okumnandi okugcinelwe wonke umuntu.
Ukudla okungenanyama kungakwanelisa
Abantu abaningi bakholelwa ukuthi ukudla okungenanyama akunakwaneliseka nokunambitheka. Nokho, lokhu angeke kuqhubeke eqinisweni. Ukudla okungenanyama kungamanelisa futhi kube mnandi njengozakwabo abasuselwe enyameni, futhi kunikeza inqwaba yezinzuzo zezempilo futhi. Ngokugxila ekudleni okusekelwe ezitshalweni okucebile ngamaprotheni okufana nemifino, i-tofu, i-tempeh, ne-seitan, kanye nensada yemifino emisha kanye nokusanhlamvu okuphelele, ungakha ukudla okumnandi nokugcwalisa okungenanyama okukushiya uzizwa wondlekile futhi wanelisekile. . Kusukela ku-stir-fries yemifino enenhliziyo ethosiwe kanye ne-chili esuselwe kubhontshisi enambithekayo kuya ezitsheni ze-pasta ezinokhilimu nezitsha zokusanhlamvu ezinempilo, akukho ukushoda kwezinketho uma kuziwa ekudaleni ukudla okwanelisayo okungenanyama. Ngakho-ke, kungakhathaliseki ukuthi ukhetha ukufaka ukudla okungenanyama okuningi ekudleni kwakho ngenxa yezizathu zezempilo, zesimilo, noma zemvelo, qiniseka ukuthi ngeke udele ukunambitheka noma ukwaneliseka kule nqubo.
Imithombo yamaprotheni asekelwe ezitshalweni miningi
Kubalulekile ukuqeda umqondo wokuthi ukudla okusekelwe ezitshalweni akunayo imithombo eyanele yamaprotheni. Eqinisweni, imithombo yamaprotheni asekelwe ezitshalweni miningi futhi inganikeza wonke ama-amino acid adingekayo ukuze abe nempilo enhle. Imifino efana nodali, uphizi, nobhontshisi omnyama iyimithombo emihle kakhulu yamaprotheni, futhi inothile nge-fibre nemisoco. Ukwengeza, i-tofu ne-tempeh, eyenziwe ngobhontshisi wesoya, inikeza enye indlela eguquguqukayo nemnandi yamaprotheni. Amantongomane nembewu, njengama-alimondi, imbewu ye-chia, nembewu ye-hemp, nakho kuyimithombo emihle yamaprotheni, amafutha anempilo, namaminerali abalulekile. Ngokuhlanganisa izinhlobonhlobo zale mithombo yamaprotheni esekelwe ezitshalweni ekudleni kwakho, ungakwazi ukuhlangabezana nezidingo zakho zamaprotheni kalula futhi ujabulele izinhlobonhlobo zokudla okunomsoco.
Ama-Vegan asengathola i-ayoni eyanele
I-ayoni iyiminerali ebalulekile edlala indima ebalulekile emzimbeni, okuhlanganisa ukuthwala umoya-mpilo kumaseli nokusekela ukukhiqizwa kwamandla. Ngokuphambene nenkolelo yokuthi ama-vegans angase azabalaze ukuthola i-ayoni eyanele, kungenzeka ngokuphelele ukuhlangabezana nezidingo zensimbi ekudleni okusekelwe ezitshalweni. Nakuba kuyiqiniso ukuthi insimbi esekwe ezitshalweni, eyaziwa ngokuthi i-non-heme iron, ayimuncwe kalula njengensimbi ye-heme etholakala emikhiqizweni yezilwane, kunamasu ahlukahlukene ama-vegans angawasebenzisa ukuze kwandiswe ukumuncwa kwensimbi. Ukumatanisa imithombo yensimbi esekwe ezitshalweni nokudla okunothe ngevithamini C, njengezithelo ezisawolintshi noma upelepele wensimbi, kungathuthukisa ukumuncwa. Ukwengeza, okuhlanganisa ukudla okunothe ngensimbi okufana nemifino enamahlamvu amnyama, imidumba, okusanhlamvu okuqinisiwe, kanye nembewu ekudleni kwansuku zonke kungasiza ama-vegans ukuthi afinyelele ekudleni okunconyiwe kwansuku zonke. Ngokuqaphela izinketho ezisekelwe ezitshalweni ezinothe ngensimbi futhi uzihlanganise ngobuchule, ama-vegans angahlangabezana kalula nezidingo zawo zensimbi futhi agcine ukudla okunomsoco futhi okunomsoco.
I-calcium ayikho nje obisini
Ngokuphambene nenkolelo evamile, i-calcium ayitholakali obisini nemikhiqizo yobisi kuphela. Nakuba kuyiqiniso ukuthi lezi zivame ukuthathwa njengemithombo eyinhloko ye-calcium, kunezinye izindlela eziningi ezisekelwe ezitshalweni ezinganikeza inani elanele lale mineral ebalulekile. Imifino enamahlamvu aluhlaza njenge-kale, i-broccoli, ne-bok choy inothe nge-calcium futhi ingafakwa kalula ekudleni kwe-vegan. Eminye imithombo esekelwe ezitshalweni ihlanganisa ama-alimondi, imbewu yesesame, i-tofu, nezinye izindlela zobisi olusekelwe ezitshalweni eziqinile. Ngaphezu kwalokho, i-calcium ingatholakala ngokudla okuqiniswe nge-calcium njengokusanhlamvu, ujusi wamawolintshi, namayogathi asekelwe ezitshalweni. Ngokuhlukanisa ukukhetha kwabo kokudla nokufaka uhla lwemithombo ye-calcium esekwe ezitshalweni, ama-vegans angaqinisekisa ukuthi ahlangabezana nezidingo zawo zansuku zonke ze-calcium futhi agcine amathambo aqinile nanempilo.
Ukudla kwe-Vegan kungaba isabelomali-friendly
Ukwamukela ukudla kwe-vegan akudingeki kubize. Eqinisweni, ukudla kwe-vegan kungase kuhambisane nesabelomali ngenkathi kusahlinzeka ngazo zonke izakhi ezidingekayo zokudla okunomsoco. Isihluthulelo sokufinyeleleka silele ekwamukeleni ukudla okuphelele, okusekelwe ezitshalweni okuvamise ukubiza kakhulu kunozakwabo osuselwa ezilwaneni. Okuyisisekelo okunjengokusanhlamvu, okusanhlamvu, izithelo nemifino akugcini nje ngokuba nomsoco kodwa futhi kuvame ukuba kufinyeleleke kalula futhi kufinyeleleke kalula. Ngokubeka kuqala umkhiqizo wesizini nokuthenga ngobuningi, abantu bangonga imali kuyilapho bejabulela izinhlobonhlobo zokudla kwe-vegan nokwanelisayo. Ukwengeza, ukuhlola izimakethe zabalimi bendawo kanye nezitolo ezinkulu ezinesaphulelo kungathola amadili amahle ngemikhiqizo emisha. Ngokuhlela okuncane nokudala, kungenzeka ngokuphelele ukujabulela ukudla kwe-vegan okumnandi nokunomsoco ngaphandle kokuphula ibhange.
I-Veganism iyisinqumo esimeme
Uma sicubungula umthelela wemvelo wokukhetha kwethu ukudla, kuba sobala ukuthi i-veganism iyisinqumo esimeme. Ukukhiqizwa kokudla okusekelwe ezilwaneni kunomthelela omkhulu ekukhiqizweni kwamagesi abamba ukushisa, ukugawulwa kwamahlathi, nokungcoliswa kwamanzi. Ngokuphambene, ukudla okusekelwe ezitshalweni kudinga izinsiza ezimbalwa, kunciphisa ukukhishwa kwamagesi abamba ukushisa, futhi kulondoloze izindawo zokuhlala zemvelo. Ngokuqeda ukulima kwezilwane, okunomthelela omkhulu ekuguquguqukeni kwesimo sezulu, i-veganism isiza ukunciphisa ukulimala kwemvelo okubangelwa imboni. Ukwengeza, ukukhiqizwa kokudla okusekelwe ezitshalweni kudinga umhlabathi namanzi amancane, okwenza kube inketho esebenza kahle futhi esimeme. Ukushintshela ekudleni kwe-vegan akuzuzisi nje kuphela impilo yomuntu kodwa futhi kukhuthaza inhlalakahle yesikhathi eside yeplanethi yethu.
Izidlo ze-Vegan zingasekela abasubathi
Abasubathi bavame ukubonwa njengabadinga ukudla okucebile ngamaprotheni ezilwane ukuze basebenze kahle. Kodwa-ke, izidlo ze-vegan zingase zisekele abasubathi, zinikeze zonke izakhi ezidingekayo zamandla, ukukhuthazela, nokululama kwemisipha. Imithombo esekelwe ezitshalweni efana ne-legumes, tofu, tempeh, seitan, nequinoa inikeza amaprotheni ekhwalithi ephezulu angahlangabezana nezidingo zokuqeqeshwa ngokomzimba okukhulu. Ukwengeza, ukudla kwe-vegan kuvame ukucebile ngama-carbohydrate avela kokusanhlamvu, izithelo, nemifino, okunikeza uphethiloli odingekayo wamandla ngesikhathi sokusebenza. Izidlo ezisekelwe ezitshalweni nazo zinikeza inqwaba yamavithamini, amaminerali, nama-antioxidants asekela umsebenzi wokuzivikela omzimba kanye nokusiza ekwehliseni ukuvuvukala, okuvumela abasubathi ukuthi balulame ngokushesha futhi baziqeqeshe ekusebenzeni kwabo okuphezulu. Ngokuhlela ngokucophelela nokunaka izidingo zomuntu ngamunye zokudla okunomsoco, ukudla kwe-vegan kungaba yisinqumo esimeme nesisebenzayo kubasubathi abafuna ukuthuthukisa ukusebenza kwabo kanye nempilo yonke.
I-Veganism ayinakho ukuhlukahluka
Uma kukhulunywa ngombono oyiphutha wokuthi i-veganism ayinakho ukuhlukahluka, akukho okungaba ngaphezu kweqiniso. Ukuhlola okusheshayo kwe-cuisine okusekelwe esitshalweni kuveza inqwaba yama-flavour, ukwakheka, kanye nezindlela zokupheka. Kusukela kusitshulu se-lentil esiphundu kanye ne-chickpea curries ebabayo kuya kuma-dessert asuselwe ebisini likakhukhunathi okhilimu kanye nemousse ye-avocado chocolate mousse, izinketho azipheli ngempela. Ngaphezu kwalokho, ngokuthandwa okwandayo kwe-veganism, sekuvele izinto ezintsha ezithatha indawo yezitshalo, ezivuselela ukunambitheka nokuthungwa kwemikhiqizo yezilwane njengama-burger, amasoseji, noshizi abangenawo ubisi. Lokhu kuqinisekisa ukuthi abantu abalandela indlela yokuphila ye-vegan basengakwazi ukujabulela izitsha zabo abazithandayo, kuyilapho ngasikhathi sinye bemukela ukudla okunozwelo, okuzinzile, nokuhlukile. Ngakho-ke, ukususa inganekwane yokuthi i-veganism ayinakho ukuhlukahluka akubalulekile nje kuphela kodwa futhi kuyithuba lokuhlola umhlaba wezinongo ezisekelwe ezitshalweni.
Ama-Vegan asengajabulela ama-dessert
Nakuba abanye bengase bakholelwe ukuthi ama-vegans anomkhawulo uma kuziwa ekuzitikaniseni ama-dessert, iqiniso lihluke kakhulu. Umhlaba wama-dessert e-vegan ugcwele izinhlobonhlobo zoswidi ezihambisana nendlela yokuphila esekelwe ezitshalweni. Kusukela kumaqebelengwane kashokoledi angcolile kuya kumakhekhe kashizi abushelelezi abushelelezi enziwe nge-cashews nokhilimu kakhukhunathi, ama-dessert e-vegan ayanelisa futhi amnandi njengozakwabo abangewona ama-vegan. Ngokutholakala kwezithako ezisekelwe ezitshalweni ezifana nobisi lwe-alimondi, uwoyela kakhukhunathi, nembewu yefilakisi, ababhaki abanobuciko bafunde ubuciko bokwenza ama-dessert amnandi angenayo imikhiqizo yezilwane. Ngakho-ke, ama-vegans akufanele aphuthelwe yinjabulo yokuzitika ngophudingi ocolile, njengoba kunezinketho eziningi zokuphuza emlonyeni ezihambisana nokukhetha kwabo kwesimilo nokudla.
Sengiphetha, kubalulekile ukwenza ucwaningo olunzulu futhi uxhumane nochwepheshe ngaphambi kokuthenga noma yikuphi ukudla noma izitayela zokuphila. Nakuba ukudla kwe-vegan kunezinzuzo eziningi, kubalulekile ukuqaphela futhi ubhekane nanoma yikuphi ukukhathazeka kwezempilo okungase kube khona. Ngokuhlukanisa iqiniso nenganekwane nokuhlala unolwazi, abantu ngabanye bangenza isinqumo esingcono kakhulu sempilo nempilo yabo. Masiqhubeke nokuba nezingxoxo ezivulekile nezinenhlonipho mayelana ne-veganism, futhi sikhumbule ukuthi into ebaluleke kakhulu ukubeka impilo yethu kuqala futhi senze izinqumo ezinolwazi.
FAQ
Ingabe wonke ama-vegans anentula ezakhamzimba ezibalulekile njengamaprotheni ne-B12, njengoba ezinye izinganekwane zisikisela?
Cha, akuwona wonke ama-vegans ashoda ngezakhi ezibalulekile ezifana namaprotheni ne-B12. Ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhi ezidingekayo, okuhlanganisa amaprotheni kanye ne-B12, ngokusebenzisa imithombo esekelwe ezitshalweni ezifana nemifino, amantongomane, imbewu, ukudla okuqinile, kanye nezithako zokudla. Kungenzeka ukuthi ama-vegans ahlangabezane nezidingo zawo zokudla okunomsoco ngokuhlela okufanele kanye nokudla okulinganiselayo.
Ingabe ukudla kwe-vegan empeleni akunakho ukuhlukahluka kanye nokunambitheka, njengoba abanye abantu besho?
Ukudla kwe-Vegan akuntuli ukuhlukahluka kanye nokunambitheka. Eqinisweni, zingahluka ngendlela emangalisayo futhi zibe mnandi ngensada yezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, imbewu, amakhambi, nezinongo ezitholakalayo ukuze zenze ukudla okumnandi nokunomsoco. Ngobuciko nokuhlola, ukupheka kwe-vegan kunganikeza izinhlobonhlobo zama-flavour kanye nokwenziwa okuncintisana nanoma yikuphi ukudla okungeyona i-vegan. Ukwengeza, ukupheka kwe-vegan kuvumela ukufakwa kwezinhlobo ezahlukene zokudla kwamasiko nezindlela zokupheka ezintsha, okukwenza kube yinketho yokupheka emnandi nejabulisayo kubantu abaningi.
Ingabe kuyiqiniso ukuthi i-veganism ibiza kakhulu futhi ifinyeleleka kuphela kulabo abanemali eningi?
Nakuba i-veganism ingabiza uma incike emikhiqizweni ekhethekile, ukudla okusekelwe ezitshalweni okugxile ekudleni okuphelele njengezithelo, imifino, okusanhlamvu, nemifino kungathengeka futhi kufinyeleleke kubantu bamazinga ahlukahlukene emali engenayo. Ngokuhlela okufanele kanye nesabelomali, i-veganism ingaba yindlela yokuphila engabizi futhi enempilo kubantu abaningi.
Ingabe ukudla kwe-vegan akugcini futhi kuyingozi emvelweni, njengoba abanye abagxeki bephikisana?
Izidlo ze-Vegan zingasimama futhi zibe nenzuzo emvelweni uma zenziwe ngendlela efanele, njengoba zivame ukuba ne-carbon footprint ephansi uma kuqhathaniswa nokudla okubandakanya imikhiqizo yezilwane. Abagxeki bavame ukugxila ezindabeni ezithile ngaphakathi kwezolimo ze-vegan, njengokutshala okukodwa noma ukuthuthwa kokudla okuthile okungekhona kwendawo. Kodwa-ke, sekukonke, ukudla kwe-vegan okuhlelwe kahle okufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni kungaba nobungane bemvelo futhi kuzinzile. Ukuthola indawo efanele, ukunciphisa ukumosha ukudla, kanye nokweseka abakhiqizi bendawo nabaphilayo kungathuthukisa ukusimama kokudla kwe-vegan.
Ingabe ukudla kwe-vegan kunganikeza zonke izakhi ezidingekayo ezinganeni nakwabesifazane abakhulelwe, naphezu kwemibono eyiphutha evamile?
Yebo, ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhi ezidingekayo ezinganeni nakwabesifazane abakhulelwe. Ngokufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu, abantu bangahlangabezana nezidingo zabo zokudla okunomsoco ukuze bakhule futhi bathuthuke. Izithasiselo ezifana ne-vitamin B12 ne-vitamin D zingadingeka, kodwa ngokuhlela kahle, ukudla kwe-vegan kungaba okunomsoco okwanele kulaba bantu abathile. Ukubonisana nomhlinzeki wezokunakekelwa kwempilo noma isazi sokudla esibhalisiwe kungasiza ekuqinisekiseni ukuthi zonke izidingo zomsoco ziyahlangatshezwa.
