I-Veganism ithole ukuthandwa okukhulu eminyakeni yamuva nje, njengoba abantu abaningi bekhetha indlela yokuphila esekelwe ezitshalweni. Kungakhathaliseki ukuthi kungenxa yezizathu zokuziphatha, ezemvelo, noma zempilo, inani lama-vegan emhlabeni wonke liyakhula. Kodwa-ke, naphezu kokwamukelwa kwayo okwandayo, i-veganism isabhekene nezinganekwane eziningi kanye nemibono engalungile. Kusukela ezinsolweni zokuntuleka kwamaprotheni kuya enkolelweni yokuthi ukudla kwe-vegan kuyabiza kakhulu, lezi zinganekwane zivame ukuvimbela abantu ekucabangeni indlela yokuphila esekelwe ezitshalweni. Ngenxa yalokho, kubalulekile ukuhlukanisa iqiniso nenganekwane futhi sisuse le mibono engalungile evamile ezungeze i-veganism. Kulesi sihloko, sizohlola izinganekwane ezivame kakhulu ze-vegan futhi sinikeze amaqiniso asekelwe ebufakazini ukuze sicacise irekhodi. Ekupheleni kwalesi sihloko, abafundi bazoba nokuqonda okungcono kweqiniso ngemuva kwalezi zinganekwane futhi bakwazi ukwenza izinqumo ezinolwazi mayelana nokukhetha kwabo kokudla. Ngakho-ke, ake singene ezweni le-veganism futhi sisuse izinganekwane ezivame ukulizungezile.
I-Veganism ingaphezu nje kwamasaladi
Uma kukhulunywa ngokudla imifino kuphela, kuvame ukuba nombono ongalungile wokuthi kugxile kuphela kumasaladi nokudla okuyisicefe nokunganambitheki. Kodwa-ke, le nkolelo ayinakuba kude neqiniso. I-Veganism iyindlela yokuphila ephilayo nehlukahlukene ehlanganisa izinhlobo eziningi zokudla okumnandi nokwanelisayo. Kusukela kuma-burger asekelwe ezitshalweni amnandi kanye nama-stir-fries anambithekayo kuya kuma-dessert angenawo ubisi akhilimu kanye nama-pastry e-vegan athokomele, akukho ukushoda kwezinketho ezimnandi kulabo abalandela ukudla kwe-vegan. Njengoba ukuthandwa kwe-veganism kukhula, abapheki abasha kanye nezinkampani zokudla bebesebenza ngokuzikhandla ukudala ezinye izindlela ezisekelwe ezitshalweni ezingalingisi nje kuphela ukunambitheka nokuthungwa kwemikhiqizo esuselwa ezilwaneni kodwa futhi zinikeza nokunambitheka okuhlukahlukene kanye nokudla okufanela wonke umuntu. Ngakho-ke, kungakhathaliseki ukuthi ufisa isitsha esiduduzayo se-vegan mac and cheese, i-vegan curry ebabayo, noma ikhekhe le-chocolate elimnandi, i-veganism inokuthile okumnandi okugcinelwe wonke umuntu.
Ukudla okungenanyama kungaba okwanelisayo
Abantu abaningi bakholelwa ukuthi ukudla ngaphandle kwenyama akunawo ukwaneliseka nokunambitheka. Kodwa-ke, lokhu akunakuba kude neqiniso. Ukudla okungenanyama kungaba okwanelisayo nokumnandi njengokudla okunenyama, futhi kunikeza izinzuzo eziningi zezempilo. Ngokugxila ekudleni okuhlukahlukene okunezitshalo okucebile ngamaprotheni njengemifino, i-tofu, i-tempeh, ne-seitan, kanye nenqwaba yemifino emisha kanye nokusanhlamvu okuphelele, ungakha ukudla okungenanyama okumnandi nokugcwele okukushiya uzizwa wondlekile futhi wanelisekile. Kusukela kuma-stir-fries emifino emnandi kanye ne-chili emnandi esuselwa kubhontshisi kuya ezitsheni ze-pasta ezinokhilimu kanye nezitsha zokusanhlamvu eziqhakazile, akukho ukushoda kwezinketho uma kukhulunywa ngokudala ukudla okwanelisayo okungenanyama. Ngakho-ke, noma ngabe ukhetha ukufaka ukudla okungenanyama okwengeziwe ekudleni kwakho ngenxa yezizathu zempilo, zokuziphatha, noma zemvelo, qiniseka ukuthi ngeke udele ukunambitheka noma ukwaneliseka kule nqubo.
Imithombo yamaprotheni asekelwe ezitshalweni iningi
Kubalulekile ukususa umbono wokuthi ukudla okusekelwe ezitshalweni akunazo izinhlobo ezanele zamaprotheni. Eqinisweni, izinhlobo zamaprotheni ezisekelwe ezitshalweni ziningi futhi zinganikeza wonke ama-amino acid abalulekile adingekayo ukuze kube nempilo enhle. Imifino efana ne-lentile, ama-chickpeas, nobhontshisi omnyama iyimithombo emihle kakhulu yamaprotheni, kanye nokucebile nge-fiber nezakhamzimba. Ngaphezu kwalokho, i-tofu ne-tempeh, ezenziwe ngobhontshisi, zinikeza enye indlela yamaprotheni eguquguqukayo futhi emnandi. Amantongomane nembewu, njenge-almond, imbewu ye-chia, nembewu ye-hemp, nakho kuyimithombo emihle yamaprotheni, amafutha anempilo, kanye namaminerali abalulekile. Ngokufaka izinhlobo ezahlukene zalezi zinhlobo zamaprotheni ezisekelwe ezitshalweni ekudleni kwakho, ungahlangabezana kalula nezidingo zakho zamaprotheni futhi ujabulele ukudla okuhlukahlukene nokunomsoco.
Abantu abangadli inyama basengathola insimbi eyanele
I-iron iyiminerali ebalulekile edlala indima ebalulekile emzimbeni, okuhlanganisa ukuthwala umoya-mpilo emangqamuzaneni nokusekela ukukhiqizwa kwamandla. Ngokuphambene nenkolelo yokuthi ama-vegan angase abe nenkinga yokuthola i-iron eyanele, kungenzeka ngokuphelele ukuhlangabezana nezidingo ze-iron ekudleni okusekelwe ezitshalweni. Nakuba kuyiqiniso ukuthi i-iron esekelwe ezitshalweni, eyaziwa ngokuthi i-non-heme iron, ayimuncwa kalula njenge-heme iron etholakala emikhiqizweni yezilwane, kunezindlela ezahlukahlukene ama-vegan angasebenzisa ukuze athuthukise ukumuncwa kwe-iron. Ukuhlanganisa imithombo ye-iron esekelwe ezitshalweni nokudla okucebile nge-vitamin C, njengezithelo ze-citrus noma upelepele, kungathuthukisa ukumuncwa. Ngaphezu kwalokho, ukufaka ukudla okucebile nge-iron njengemifino emnyama enamaqabunga, ubhontshisi, okusanhlamvu okuqinisiwe, kanye nembewu ekudleni kwansuku zonke kungasiza ama-vegan ukuthi afinyelele ekudleni kwawo kwansuku zonke okunconywayo. Ngokuqaphela izinketho ezisekelwe ezitshalweni ezicebile nge-iron nokuzihlanganisa ngendlela efanele, ama-vegan angahlangabezana kalula nezidingo zawo ze-iron futhi alondoloze ukudla okulinganiselayo nokunomsoco.
I-calcium ayikho ebisini kuphela
Ngokuphambene nenkolelo evamile, i-calcium ayitholakali kuphela obisini nasemikhiqizweni yobisi. Nakuba kuyiqiniso ukuthi lokhu kuvame ukubizwa ngokuthi imithombo eyinhloko ye-calcium, kunezindlela eziningi ezisekelwe ezitshalweni ezinganikeza inani elanele lale minerali ebalulekile. Imifino eluhlaza enamaqabunga njenge-kale, i-broccoli, ne-bok choy icebile nge-calcium futhi ingafakwa kalula ekudleni kwe-vegan. Eminye imithombo esekelwe ezitshalweni ifaka ama-alimondi, imbewu yesesame, i-tofu, kanye nezinye izindlela zobisi ezisekelwe ezitshalweni eziqinisiwe. Ngaphezu kwalokho, i-calcium ingatholakala ngokudla okuqinisiwe nge-calcium okufana nokusanhlamvu, ujusi we-orange, kanye nama-yogurt asekelwe ezitshalweni. Ngokuhlukanisa ukukhetha kwabo kokudla nokufaka izinhlobo ezahlukene zemithombo ye-calcium esekelwe ezitshalweni, ama-vegan angaqinisekisa ukuthi ahlangabezana nezidingo zawo zansuku zonke ze-calcium futhi alondoloze amathambo aqinile futhi anempilo.
Ukudla kwe-vegan kungaba lula ngokwesabelomali
Ukwamukela ukudla kwe-vegan akudingeki kubize kakhulu. Eqinisweni, ukudla kwe-vegan kungaba lula ngesabelomali ngenkathi kuqhubeka kunikeza zonke izakhamzimba ezidingekayo zokudla okulinganiselayo. Isihluthulelo sokukwazi ukukhokhela sisekutholeni ukudla okuphelele, okusekelwe ezitshalweni okuvame ukuba ngcono kakhulu kunokudla okusekelwe ezilwaneni. Ukudla okuyisisekelo okufana nokusanhlamvu, ubhontshisi, izithelo, nemifino akugcini nje ngokuba okunempilo kodwa futhi kuvame ukutholakala kalula futhi kuthengeka kalula. Ngokubeka phambili imikhiqizo yesizini nokuthenga ngobuningi, abantu bangonga imali ngenkathi bejabulela ukudla kwe-vegan okuhlukahlukene nokwanelisayo. Ngaphezu kwalokho, ukuhlola izimakethe zabalimi bendawo kanye nezitolo ezinkulu ezincishisiwe kungathola amadili amahle emikhiqizweni emisha. Ngokuhlela okuncane kanye nobuciko, kungenzeka ngokuphelele ukujabulela ukudla kwe-vegan okumnandi nokunempilo ngaphandle kokusebenzisa imali eningi.
I-Veganism iyisinqumo esiqhubekayo
Uma sicabangela umthelela wemvelo wezinketho zethu zokudla, kuba sobala ukuthi i-veganism iyisinqumo esiqhubekayo. Ukukhiqizwa kokudla okusekelwe ezilwaneni kunegalelo elikhulu ekukhishweni kwamagesi ashisa izikhotha, ukugawulwa kwamahlathi, kanye nokungcoliswa kwamanzi. Ngokuphambene nalokho, ukudla okusekelwe ezitshalweni kudinga izinsiza ezimbalwa, kunciphisa ukukhishwa kwamagesi ashisa izikhotha, futhi kulondoloza izindawo zemvelo. Ngokuqeda ezolimo zezilwane, okuwumthelela omkhulu ekushintsheni kwesimo sezulu, i-veganism iyasiza ekunciphiseni umonakalo wemvelo obangelwa yile mboni. Ngaphezu kwalokho, ukukhiqizwa kokudla okusekelwe ezitshalweni kudinga umhlaba namanzi amancane, okwenza kube inketho esebenza kahle futhi eqhubekayo. Ukushintshela ekudleni kwe-vegan akugcini nje ngokuzuzisa impilo yomuntu siqu kodwa futhi kukhuthaza inhlalakahle yesikhathi eside yeplanethi yethu.
Ukudla kwe-vegan kungabasekela abasubathi
Abasubathi bavame ukubonwa njengabadinga ukudla okucebile ngamaprotheni ezilwane ukuze basebenze kahle. Kodwa-ke, ukudla okungenamsoco kungaba usizo olufanayo kubasubathi, kuhlinzeke ngazo zonke izakhamzimba ezidingekayo ukuze baqine, bakhuthazele, futhi balulame imisipha. Imithombo esekelwe ezitshalweni njengemifino, i-tofu, i-tempeh, i-seitan, ne-quinoa inikeza amaprotheni asezingeni eliphezulu angahlangabezana nezidingo zokuqeqeshwa ngokomzimba okujulile. Ngaphezu kwalokho, ukudla okungenamsoco ngokuvamile kucebile ngama-carbohydrate avela kokusanhlamvu okuphelele, izithelo, nemifino, okunikeza uphethiloli odingekayo wamandla ngesikhathi sokuzivocavoca. Ukudla okusekelwe ezitshalweni nakho kunikeza izinhlobo eziningi zamavithamini, amaminerali, kanye nama-antioxidants asekela ukusebenza komzimba futhi asize ekunciphiseni ukuvuvukala, okuvumela abasubathi ukuthi balulame ngokushesha futhi baqeqeshe ekusebenzeni kwabo okuphezulu. Ngokuhlela ngokucophelela nokunaka izidingo zokudla komuntu ngamunye, ukudla okungenamsoco kungaba ukukhetha okusimeme futhi okusebenzayo kwabasubathi abafuna ukuthuthukisa ukusebenza kwabo kanye nempilo yabo iyonke.
I-Veganism ayintuli ukuhlukahluka
Uma kukhulunywa ngombono ongalungile wokuthi i-veganism ayinazo izinhlobo ezahlukene, akukho okungaba kude neqiniso. Ukuhlola okusheshayo kokudla okusekelwe ezitshalweni kwembula uhla olubanzi lokunambitheka, ukuthungwa, kanye namathuba okupheka. Kusukela ezitshulwini ze-lentil ezinempilo kanye nama-chickpea curries ashisayo kuya kuma-dessert asekelwe kubisi lukakhukhunathi olukhilimu kanye ne-avocado chocolate mousse emnandi, izinketho azipheli ngempela. Ngaphezu kwalokho, ngokuthandwa okwandayo kwe-veganism, kuye kwavela ezinye izindlela ezintsha ezisekelwe ezitshalweni, ezidala kabusha ukunambitheka kanye nokuthungwa kwemikhiqizo esuselwa ezilwaneni efana nama-burger, amasoseji, kanye noshizi ongenalo ubisi. Lokhu kuqinisekisa ukuthi abantu abalandela indlela yokuphila ye-vegan basakwazi ukujabulela izitsha zabo abazithandayo, ngenkathi ngesikhathi esifanayo bamukela ukudla okunesihawu, okusimeme, nokuhlukahlukene. Ngakho-ke, ukuphikisa inganekwane yokuthi i-veganism ayinazo izinhlobo ezahlukene akubalulekile nje kuphela kodwa futhi nethuba lokuhlola umhlaba wokunambitheka okusekelwe ezitshalweni okunempilo.
Ama-vegan asengajabulela ama-dessert
Nakuba abanye bengase bakholelwe ukuthi abantu abadla imifino kuphela uma kuziwa ekuzitikeni ngama-dessert, iqiniso liphambene kakhulu. Izwe lama-dessert e-vegan ligcwele uhla olujabulisayo lwezibiliboco ezimnandi ezinakekela indlela yokuphila esekelwe ezitshalweni. Kusukela kumakhekhe kashokoledi amnandi kuya kuma-cheesecake abushelelezi enziwe ngama-cashews kanye nokhilimu kakhukhunathi, ama-dessert e-vegan ayanelisa futhi amnandi njengozakwabo abangewona ama-vegan. Njengoba kutholakala izithako ezisekelwe ezitshalweni njengobisi lwe-alimondi, uwoyela kakhukhunathi, kanye nembewu ye-flax, ababhaki abanobuhlakani baye baba yingcweti yokudala ama-dessert amnandi angenayo imikhiqizo yezilwane. Ngakho-ke, abantu abadla imifino akudingeki baphuthelwe injabulo yokuzijabulisa nge-dessert emnandi, njengoba kunezinketho eziningi ezimnandi ezitholakalayo ezihambisana nokukhetha kwabo kokuziphatha kanye nokudla.
Ekuphetheni, kubalulekile ukwenza ucwaningo olunzulu nokubonisana nochwepheshe ngaphambi kokukhetha noma yikuphi ukudla noma izitayela zendlela yokuphila. Nakuba ukudla kwe-vegan kunezinzuzo eziningi, kubalulekile ukuqaphela nokubhekana nanoma yiziphi izinkinga zempilo ezingaba khona. Ngokuhlukanisa iqiniso nenganekwane nokuhlala unolwazi, abantu bangenza isinqumo esingcono kakhulu sempilo yabo kanye nenhlalakahle yabo. Masiqhubeke nokuba nezingxoxo ezivulekile nezinenhlonipho mayelana ne-veganism, futhi sikhumbule ukuthi into ebaluleke kakhulu ukubeka impilo yethu phambili nokwenza izinqumo ezinolwazi.
Imininingo Evamile
Ingabe bonke abantu abangadli inyama abanazo izakhamzimba ezibalulekile njengeprotheni ne-B12, njengoba ezinye izinganekwane zisikisela?
Cha, akubona bonke abantu abadla imifino kuphela abanezakhamzimba ezibalulekile njengeprotheyini ne-B12. Ukudla okuhlelwe kahle kwe-vegan kunganikeza zonke izakhamzimba ezidingekayo, okuhlanganisa iphrotheyini ne-B12, ngemithombo esekelwe ezitshalweni njengemifino, amantongomane, imbewu, ukudla okuqinisiwe, kanye nezithasiselo. Kungenzeka ukuthi abantu abadla imifino kuphela bahlangabezane nezidingo zabo zokudla okunempilo ngokuhlela okufanele kanye nokudla okulinganiselayo.
Ingabe ukudla okudla okudliwa yi-vegan empeleni akunazo izinhlobo nokunambitheka okuhlukahlukene, njengoba abanye abantu besho?
Ukudla kwe-vegan akuntuli ukuhlukahluka nokunambitheka. Eqinisweni, kungaba okuhlukahlukene kakhulu futhi kube mnandi ngezithelo eziningi, imifino, okusanhlamvu, ubhontshisi, amantongomane, imbewu, amakhambi, nezinongo ezitholakalayo ukudala ukudla okumnandi nokunomsoco. Ngobuhlakani nokuhlola, ukupheka kwe-vegan kunganikeza uhla olubanzi lwama-flavour kanye nokuthungwa okuncintisana nanoma yikuphi ukudla okungewona okwe-vegan. Ngaphezu kwalokho, ukupheka kwe-vegan kuvumela ukufakwa kokudla kwamasiko ahlukene kanye namasu okupheka amasha, okwenza kube ukukhetha okumnandi nokujabulisayo kokupheka kwabantu abaningi.
Kuyiqiniso yini ukuthi ukudla imifino kubiza kakhulu futhi kutholakala kuphela kulabo abahola kakhulu?
Nakuba ukudla imifino kuphela kungabiza kakhulu uma kuncike emikhiqizweni ekhethekile, ukudla okusekelwe ezitshalweni okugxile ekudleni okuphelele njengezithelo, imifino, okusanhlamvu, kanye nemifino kungaba okungabizi futhi kufinyeleleke kubantu abanamazinga ahlukene emali engenayo. Ngokuhlela kahle kanye nokuhlelwa kwesabelomali, ukudla imifino kuphela kungaba yindlela yokuphila engabizi kakhulu futhi enempilo kubantu abaningi.
Ingabe ukudla okudla imifino akukwazi ukuqhubeka futhi kuyingozi emvelweni, njengoba abanye abagxeki bephikisana?
Ukudla kwe-vegan kungaba okusimeme futhi kube nenzuzo emvelweni uma kwenziwa kahle, njengoba ngokuvamile kune-carbon footprint ephansi uma kuqhathaniswa nokudla okuhlanganisa imikhiqizo yezilwane. Abagxeki bavame ukugxila ezindabeni ezithile kwezolimo ze-vegan, njengokutshala okukodwa noma ukuthuthwa kokudla okuthile kwe-vegan okungekona okwendawo. Kodwa-ke, ngokuvamile, ukudla kwe-vegan okuhlelwe kahle okuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni kungaba nobungane emvelweni futhi kuqhubeke. Ukuthola ukudla okufanele, ukunciphisa imfucuza yokudla, kanye nokusekela abakhiqizi bendawo nabemvelo kungathuthukisa kakhulu ukusimama kokudla kwe-vegan.
Ingabe ukudla okudla imifino kunganikeza zonke izakhamzimba ezidingekayo ezinganeni nakwabesifazane abakhulelwe, naphezu kwemibono evamile eyiphutha?
Yebo, ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhamzimba ezidingekayo ezinganeni nakwabesifazane abakhulelwe. Ngokufaka izinhlobo ezahlukene zokudla okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane, nembewu, abantu bangahlangabezana nezidingo zabo zokudla okunempilo ukuze bakhule futhi bathuthuke. Izithasiselo ezifana ne-vitamin B12 ne-vitamin D zingadingeka, kodwa ngokuhlela okufanele, ukudla kwe-vegan kungaba okwanele ngokwezakhamzimba kulaba bantu abathile. Ukubonisana nomhlinzeki wezempilo noma isazi sokudla esibhalisiwe kungasiza ekuqinisekiseni ukuthi zonke izidingo zezakhamzimba ziyahlangatshezwa.
