“Kodwa Ushizi Tho”: Ukuchitha Izinganekwane Ezivamile ZeVegan Nokwamukela Ukuphila Okusekelwe Ezitshalweni

Njengoba ukuthandwa kwe-veganism kuqhubeka nokukhula, kuyanda nobuningi bolwazi olungalungile kanye nezinganekwane ezizungeze le ndlela yokuphila. Abantu abaningi bashesha ukuphika i-veganism njengokumane nje kuyindlela yomkhuba noma ukudla okunemingcele, ngaphandle kokuqonda imiphumela ejulile yokuziphatha kanye nemvelo. Kodwa-ke, iqiniso liwukuthi i-veganism ingaphezu nje kokudla - kuyisinqumo esiqondile sokuphila ngokuvumelana nezindinganiso zakho futhi unikele ezweni elinozwela kakhulu nelizinzile. Kulesi sihloko, sizohlola ezinye zezinganekwane ezivame kakhulu kanye nemibono eyiphutha ezungeze i-veganism, futhi sihlole iqiniso ngemuva kwazo. Ngokuchitha lezi zinganekwane nokwamukela impilo esekelwe ezitshalweni, singathola ukuqonda okungcono ngezinzuzo ze-veganism nokuthi ingathinta kanjani impilo yethu kuphela kodwa futhi nempilo yeplanethi. Ngakho-ke, ake sibheke kabanzi inkulumo ethi, “Kodwa ushizi kodwa”, futhi sisuse ezinye zezinganekwane ze-vegan ezivame kakhulu ukuze sithole ingqikithi yangempela yale ndlela yokuphila.

Ukungabi nobisi akusho ukuthi akunambitheki

Nakuba abantu abaningi bengase bahlobanise imikhiqizo yobisi nokunambitheka okucebile nokujabulisayo, umbono wokuthi ezinye izindlela ezingenayo ubisi azinambitheki awukho kude neqiniso. Eqinisweni, umhlaba wezindlela ezisekelwe ezitshalweni uye wanda kakhulu eminyakeni yamuva nje, unikeza izinketho eziningi ezimnandi kulabo abakhetha ukwamukela indlela yokuphila engenalo ubisi. Kusukela kushizi okhilimu osekelwe ku-cashew kuya ku-yogurt yobisi lwe-alimondi olumnandi, kunezindlela eziningi ezingenayo ubisi ezingalingisi nje ukunambitheka kwemikhiqizo yobisi yendabuko kodwa futhi ezinikeza amaphrofayili okunambitheka ahlukile futhi ajabulisayo. Kungakhathaliseki ukuthi unemikhawulo yokudla noma ufuna nje ukuhlola izindlela ezintsha zokupheka, ukungabi nabisi akusho ukuyeka ukujabulela ukudla okumnandi nokwanelisayo.

Inganekwane yamaprotheni iphikisiwe: imithombo esekelwe ezitshalweni

Amaprotheni adlala indima ebalulekile empilweni yethu yonke kanye nenhlalakahle yethu, futhi kukhona umbono ovamile ongaqondile wokuthi imithombo yamaprotheni esekelwe ezitshalweni ayanele uma kuqhathaniswa nemithombo esekelwe ezilwaneni. Kodwa-ke, le nganekwane yamaprotheni ingasuswa ngokubheka ngokujulile izinhlobo nekhwalithi yezinketho zamaprotheni ezisekelwe ezitshalweni ezitholakalayo. Ukudla okusekelwe ezitshalweni okufana nemifino, i-tofu, i-tempeh, i-quinoa, kanye nembewu ye-hemp akuzona nje kuphela imithombo emihle yamaprotheni, kodwa futhi kunikeza izinzuzo ezengeziwe ezifana ne-fiber, amavithamini, namaminerali. Ngaphezu kwalokho, imithombo yamaprotheni esekelwe ezitshalweni ivame ukuba namafutha agcwele kanye ne-cholesterol ephansi, okwenza kube ukukhetha okunempilo kubantu abafuna ukunciphisa ingozi yabo yesifo senhliziyo nezinye izifo ezingamahlalakhona. Ngokwamukela impilo esekelwe ezitshalweni, umuntu angathola izinketho eziningi ezicebile ngamaprotheni nezanelisayo ezingagcini nje ngokusekela impilo yomuntu siqu kodwa futhi ezifaka isandla ohlelweni lokudla oluhlala isikhathi eside nolunesihawu.

Ukuhlola umthelela wenyama emvelweni

Ukusetshenziswa kwenyama kunomthelela omkhulu emvelweni ongenakunakwa. Ukukhiqizwa kwenyama, ikakhulukazi inyama yenkomo, kunegalelo ekugawulweni kwamahlathi, ukukhishwa kwamagesi okushisa umhlaba, ukungcola kwamanzi, kanye nokulahlekelwa yizinhlobonhlobo zezinto eziphilayo. Ukufuya imfuyo kudinga indawo enkulu yokudlisa nokukhulisa ukudla kwezilwane, okuholela ekubhujisweni kwamahlathi kanye nezindawo zokuhlala zemvelo. Ngaphezu kwalokho, ukukhishwa kwe-methane okuvela ezinkomeni kanye nokusetshenziswa komanyolo wokwenziwa ekukhiqizeni ukudla kunegalelo ekushintsheni kwesimo sezulu. Ukugeleza kwamanzi avela emapulazini ezilwane, aqukethe umquba namakhemikhali, kungcolisa imithombo yamanzi futhi kulimaze imvelo yasemanzini. Ngokuhlola umthelela wemvelo wokusetshenziswa kwenyama, abantu bangathola ukuqonda okujulile ngesidingo sezinye izindlela eziqhubekayo futhi benze izinqumo ezinolwazi ezikhuthaza iplanethi enempilo yezizukulwane ezizayo.

Ukuqeda inganekwane yokuntuleka

Kuyiphutha elivamile ukuthi ukudla okusekelwe ezitshalweni akunazo izakhamzimba ezibalulekile. Kodwa-ke, uma kusetshenziswa kahle, ukudla kwe-vegan okuhlelwe kahle kunganikeza zonke izakhamzimba ezidingekayo ukuze kube nempilo enhle. Enye yezinto ezivame kakhulu ukukhathazeka yinkolelo yokuthi kunzima ukuthola amaprotheni anele ekudleni okusekelwe ezitshalweni. Eqinisweni, kunemithombo eminingi yamaprotheni asekelwe ezitshalweni, njengemifino, i-tofu, i-tempeh, i-seitan, ne-quinoa, engahlangabezana nezidingo zamaprotheni omzimba. Ngaphezu kwalokho, ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni kunganikeza nokudla okwanele kwamavithamini namaminerali, okuhlanganisa i-iron, i-calcium, ne-vitamin B12, ngokukhetha ukudla okucatshangelwe kahle kanye, uma kudingeka, nokwengezwa okufanele. Ngokususa inganekwane yokuntuleka, abantu bangamukela impilo esekelwe ezitshalweni ngokuqiniseka, bazi ukuthi bangahlangabezana nezidingo zabo zokudla okunempilo ngenkathi bejabulela izinzuzo zendlela yokuphila enesihawu neyobungani nemvelo.

Izinketho ezisekelwe ezitshalweni zokudla ngakunye

Ukufaka izinketho ezisekelwe ezitshalweni ekudleni ngakunye akunakwenzeka nje kuphela kodwa futhi kunikeza izinketho eziningi ezimnandi nezinomsoco. Kusukela ngesidlo sasekuseni, abantu bangajabulela isitsha esimnandi se-oatmeal esifakwe amajikijolo amasha, amantongomane, kanye nesiraphu ye-maple. Ngesidlo sasemini, isaladi enempilo egcwele imifino exubile, imifino eyosiwe, ama-chickpeas, kanye ne-vinaigrette emnandi kunganikeza ukudla kwasemini okwanelisayo nokunika amandla. Uma kukhulunywa ngesidlo sakusihlwa, izinketho azipheli. Kusukela ku-tofu ethosiwe enambithekayo enemifino kuya esitsheni esiduduzayo sesobho le-lentil noma i-burger enempilo esuselwa ezitshalweni enazo zonke izithako, amathuba maningi. Ukudla okusekelwe ezitshalweni kungadlulela ngisho nakuma-dessert ajabulisayo, ngezinketho ezifana ne-chocolate mousse engenalo ubisi eyenziwe nge-avocado noma i-vegan cheesecake emnandi eyenziwe ngama-cashews kanye nokhilimu kakhukhunathi. Ngokwamukela impilo esuselwa ezitshalweni, abantu bangathola umhlaba wezinto zokupheka ezondla umzimba nomphefumulo, kuyilapho futhi benza umthelela omuhle empilweni yabo kanye nemvelo.

Ukuxazulula inganekwane yokuphazamiseka

Ezweni lanamuhla elisheshayo, abantu abaningi bashesha ukucabanga ukuthi ukwamukela indlela yokuphila esekelwe ezitshalweni kuyinto engafanele futhi engenakwenzeka. Kodwa-ke, kubalulekile ukuphikisa le nganekwane futhi kukhanyise iqiniso lokwamukela impilo esekelwe ezitshalweni. Ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni kungaba lula futhi kufinyeleleke, ngisho nakulabo abanesimiso esimatasa. Njengoba kutholakala imikhiqizo esekelwe ezitshalweni ezitolo zokudla kanye nokwanda kokuthenga ku-inthanethi, ukuthola izithako zokudla okusekelwe ezitshalweni akukaze kube lula. Ngaphezu kwalokho, ukuhlela nokulungiselela ukudla kungenziwa lula ngokufaka ukupheka kweqembu nokusebenzisa izithako ezihlukahlukene njengokusanhlamvu, ubhontshisi, nemifino. Ngokususa umqondo wokuphazamiseka, abantu bangathola ukunethezeka nokwaneliseka okuhambisana nokwamukela impilo esekelwe ezitshalweni.

Ukulwa nombono ongalungile ngezindleko

Uma kukhulunywa ngokwamukela indlela yokuphila esekelwe ezitshalweni, omunye umbono ovamile ongalungile okudingeka uxazululwe yinkolelo yokuthi kuyabiza. Kodwa-ke, kubalulekile ukulwa nalo mbono ongalungile futhi ugcizelele ukuthi ukudla okusekelwe ezitshalweni kungaba nenzuzo engakanani. Nakuba kuyiqiniso ukuthi ezinye izindlela zokudla ezisekelwe ezitshalweni zingase zibe nentengo ephezulu kunezinye ezisekelwe ezilwaneni, kubalulekile ukucabangela isithombe sonke. Ukudla okusekelwe ezitshalweni kuvame ukugxila ekudleni okuphelele njengezithelo, imifino, okusanhlamvu, kanye nemifino, ngokuvamile okungabizi kakhulu futhi okutholakala kalula. Ngokubeka phambili lezi zinto eziyisisekelo ezinomsoco nokunciphisa ukuthembela emikhiqizweni ye-vegan ecutshunguliwe nekhethekile, abantu bangajabulela indlela yokuphila esekelwe ezitshalweni enobungani nesabelomali. Ngaphezu kwalokho, ukuthenga ngobuningi, ukuthenga ezimakethe zabalimi bendawo, kanye nokusebenzisa imikhiqizo yesizini konke kungasiza ekongeni izindleko okukhulu. Ngokususa umbono ongalungile wezindleko, abantu bangabona ukuthi ukwamukela impilo esekelwe ezitshalweni akuzuzisi nje kuphela empilweni yabo kanye nemvelo kodwa futhi kungafinyeleleka ngaphakathi kwesabelomali esifanele.

Ukuhlakaza impikiswano ngosoya

Isihloko sesoya besilokhu sixoxwa ngaso ngaphakathi komkhakha wokudla okusekelwe ezitshalweni kanye ne-veganism. Abanye abagxeki bathi imikhiqizo yesoya kufanele igwenywe ngenxa yokukhathazeka ngemiphumela emibi yezempilo kanye nemiphumela emvelweni. Kodwa-ke, kubalulekile ukusondela kule mpikiswano ngombono olinganiselayo futhi ucabangele ubufakazi besayensi obuphathelene nokusetshenziswa kwesoya. Izifundo eziningi zikhombisile ukuthi ukusetshenziswa okulinganiselwe kokudla okusekelwe kusoya, njenge-tofu ne-tempeh, kunganikeza izinzuzo ezahlukene zezempilo, okuhlanganisa nengozi encishisiwe yesifo senhliziyo kanye nomdlavuza othile. Ngaphezu kwalokho, isoya liwumthombo obalulekile wamaprotheni aphelele futhi liqukethe izakhamzimba ezibalulekile njenge-calcium ne-iron. Kubalulekile ukuqaphela ukuthi ukukhathazeka ngesoya kuvame ukuhlotshaniswa nokuba khona kwezinto eziphilayo eziguqulwe izakhi zofuzo (ama-GMO) kanye nomthelela emvelweni wokukhiqizwa kwesoya okukhulu, kunokuba kube yizimpawu ezingokwemvelo zesoya uqobo. Njenganoma yikuphi ukudla, kuyalulekwa ukukhetha imithombo yesoya yemvelo nengeyona i-GMO ukuze unciphise izingozi ezingaba khona. Ngokuqonda ubunzima bempikiswano yesoya nokwenza izinqumo ezinolwazi, abantu ngabanye bangafaka imikhiqizo yesoya njengengxenye yendlela yokuphila elinganiselayo nenempilo esekelwe ezitshalweni.

Ukuqeda inganekwane yokungasho lutho

Abantu abaningi bakholelwa ukuthi ukulandela ukudla okusekelwe ezitshalweni noma kwezitshalo kusho ukuyeka ukunambitheka nokuzitika. Kodwa-ke, lokhu akunakuba kude neqiniso. Ukuqeda inganekwane yokungakhululeki, ukudla okusekelwe ezitshalweni kunikeza izinketho eziningi ezinempilo nezimnandi ezingancintisana nanoma yisiphi isidlo sendabuko. Ngamasu okupheka amasha, ukushintsha izithako zokudala, kanye nenqwaba yamakhambi, izinongo, kanye nezinongo, ukudla okusekelwe ezitshalweni kungaba nokunambitheka futhi kwanelise njengokudla okusekelwe ezilwaneni. Kusukela ezitsheni zemifino ezinempilo kanye nama-curry anuka kamnandi kuya kuma-dessert amnandi kanye noshizi okhilimu osekelwe ezitshalweni, kunamathuba angenamkhawulo okuhlola nokujabulela ohambweni olusekelwe ezitshalweni. Ngokwamukela impilo esekelwe ezitshalweni, ungathola umhlaba omusha wokuzijabulisa kokupheka okuzokushiya uzibuza ukuthi kungani wake wacabanga ukuthi ukudla kwe-vegan kuyacasula noma akunambitheki.

Ukwamukela indlela yokuphila ehlakaniphile nenesimilo.

Ukuphila impilo yokucabanga neyokuziphatha kudlula ukudla esikudlayo kuphela. Kuhlanganisa indlela yokucabanga neyokwenza yonke into ekuphileni kwethu, kusukela emikhiqizweni esiyisebenzisayo kuya endleleni esiphatha ngayo abanye kanye nemvelo. Ngokwamukela le ndlela yokuphila, sibeka phambili ukusimama, uzwela, kanye nomthwalo wemfanelo emphakathini. Lokhu kusho ukwenza izinqumo ezinolwazi mayelana nemikhiqizo esiyithengayo, ukukhetha izinketho ezingenalo unya futhi ezinobungani nemvelo. Kusho futhi ukuqaphela umthelela wezenzo zethu emhlabeni kanye nokuthatha izinyathelo zokunciphisa umthelela wethu wekhabhoni. Ukuzijwayeza ukuqaphela nokubonga kusenza sikwazise ngokugcwele isikhathi samanje futhi sihlakulele ukuxhumana okujulile nathi kanye nomhlaba osizungezile. Ukwamukela indlela yokuphila yokucabanga neyokuziphatha akusizi nje kuphela enhlalakahleni yethu kodwa futhi kuzuzisa kakhulu, njengoba sinikeza isandla ezweni elihlala njalo nelinozwela.

Ekuphetheni, kubalulekile ukuzifundisa ngamaqiniso nezinganekwane eziphathelene ne-veganism. Ngokuqeda imibono evamile eyiphutha nokwamukela indlela yokuphila esekelwe ezitshalweni, singenza izinqumo ezinolwazi oluthe xaxa mayelana nokudla kwethu futhi sinikele ezweni elihlala njalo nelinozwelo. Kungakhathaliseki ukuthi kungenxa yezizathu zokuziphatha, ezemvelo, noma zempilo, ukufaka izinketho eziningi ezisekelwe ezitshalweni ekudleni kwethu kungaba nomthelela omuhle empilweni yethu kanye nasemhlabeni osizungezile. Ngakho-ke masiziphonsele inselelo yokuzama izinto ezintsha futhi sihlukane nezinkolelo ezindala, isidlo esisodwa se-vegan esinoshizi ngesikhathi.