Ukudla nezindlela zokupheka - Humane Foundation

Isigaba Sezidlo Nezokupheka sinikeza isango elimemayo nelifinyelelekayo emhlabeni wokudla okusekelwe ezitshalweni, okufakazela ukuthi ukudla ngesihawu kungaba mnandi futhi ondle. Inikeza iqoqo elikhethiwe lokukhuthazwa kokupheka elingagcini nje ngokuqeda imikhiqizo yezilwane kodwa elihlanganisa umbono ophelele wokudla okunomsoco—okuhlanganisa ukunambitheka, impilo, ukusimama, nozwelo.
Igxilile emasikweni okudla omhlaba kanye nokudla kwesizini, lokhu kudla kudlulela ngalé kokushintshanisa okulula. Babungaza izinhlobonhlobo zezinto eziphilayo ezinothile zezithako ezisekelwe ezitshalweni—okusanhlamvu, okusanhlamvu, izithelo, imifino, imbewu, nezinongo— kuyilapho begcizelela ukufinyeleleka nokufinyeleleka. Kungakhathaliseki ukuthi ungumakadebona wemifino, i-flexitarian ethanda ukwazi, noma usanda kuqala inguquko yakho, lezi zindlela zokupheka zivumela inhlobonhlobo yezidingo zokudla, amazinga wamakhono, kanye nezintandokazi zamasiko.
Imema abantu ngabanye kanye nemindeni ukuthi baxhumane ngokudla okuhambisana nezimiso zabo, balahle amasiko amasha, futhi bathole injabulo yokudla ngendlela esekela kokubili umzimba neplanethi. Lapha, ikhishi lishintsha libe yindawo yokudala, ukuphulukisa, nokumela.

Ukwamukela ukudla kwe-vegan njengoba umsubathi akuyona nje inkambiso - ukukhetha kwendlela yokuphila enikeza izinzuzo eziningi zomzimba wakho nokusebenza kwakho. Noma ngabe uqeqesha umjaho wokukhuthazela, wakha amandla ejimini, noma umane ubheke ukuthuthukisa impilo yakho yonke, ukudla okulinganiselwe kahle i-vegan kunganikeza konke okudingayo ukukhulula ukusebenzisa kwakho, ukuthuthukisa ukululama kwemisipha, futhi uthuthukise ukusebenza kwakho kwemisipha, futhi uthuthukise ukusebenza kwakho komdlalo. Abasubathi abaningi ekuqaleni bangase bakhathazeke ukuthi ukudla okususelwa kwisitshalo kungahle kungabi nabezakhi ezidingekayo ukusekela izindlela zabo zokuqeqeshwa ezinzima, kepha iqiniso ukuthi ukudla kwe-vegan kugcwele zonke izinto ezibalulekile umzimba wakho odinga ukuchuma. Ngendlela efanele, ukudla kwe-vegan kunganikeza ibhalansi efanelekile yama-carbohydrate, amaprotheni, amafutha anempilo, amavithamini kanye namaminerali - ngaphandle kokuncika emikhiqizweni esekwe ezilwaneni. Enye yezinzuzo ezisemqoka zokudla ukudla kwe-vegan ukuthi ngokwemvelo zicebe ngokwemvelo kuma-antioxidants, amavithamini kanye namaminerali. Lezi ...

Thola amandla oguqukayo wokudla okuluhlaza okotshani kanye nendima yawo ekuvinjelweni komdlavuza. Ngokumukela ukudla okunothile okunothile njengezithelo ezisebenzayo, imifino egqamile, namantongomane anemininingwane, ungaphelisa umzimba wakho ngamavithamini abalulekile, ama-antioxidants, kanye namaminerali aqinisa amasosha akho omzimba futhi avikele ezifweni. Lo mhlahlandlela ugobe kwisayensi ngemuva kwalokhu "kokudla okuphezulu" ngenkathi enikeza izeluleko ezisebenzayo zokwakha ukudla okulinganiselayo okusekela impilo yesikhathi eside. Silungele ukuvula izimfihlo ezinamandla, zikujabulele? Ake sihlole ukuthi ukudla okunengqondo kungakuguqula kanjani ukuluma kube yisinyathelo esiya ekuhleleni kahle!

Ukukhulisa izingane ze-vegan kuyindlela enengqondo yokuhlakulela ububele, impilo kanye nokuqwashisa ngemvelo emndenini wakho. Ngenkathi izinselelo zokwamukela indlela yokuphila esekwe kwezitshalo ezweni lemikhiqizo ye-Animal-Centric zingazizwa zikhulu, futhi ziveza ithuba eliyingqayizivele lokufaka amanani ozwela nokusimama kokugcina impilo yonke. Lo mhlahlandlela unikeza izeluleko ezisebenzayo kukho konke kusuka ekuhlanganeni izidingo zokudla okunempilo ukuhambisa izimo zenhlalo kalula, ukuqinisekisa izingane zakho zichuma ohambweni lwabo lwe-vegan. Noma ngabe ukwethula i-veganism kusukela ekuzalweni noma ekuguquleni izingane ezindala, funda ukuthi ungazakhela kanjani indawo esekelayo, ethokozisayo yomndeni egxile ekukhetheni okuhle nokuphila

Ukuya emibuthanweni yomndeni njengoba i-vegan ye-vegan kwesinye isikhathi ingazizwa ihlukanisa, kepha kungenzeka ngokuphelele ukujabulela wonke umzuzu ngaphandle kokuyekethisa amanani akho. Noma ngabe isidlo saseholide samaholide noma umkhosi ojwayelekile, lezi zikhathi zinikeza ithuba lokuhlanganyela izitsha ezisuselwa kwezitshalo ezinobudlova, zibangelele izingxoxo ezinenjongo, futhi zibonise ukukhululeka kwe-vegan. Ngamathiphu asebenzayo wokulungiselela ukudla, ukuzulazula okuminyene okulinganiselwe, kanye nokusingatha imibuzo ngomusa, ungakhuluma ngokubuthana ngakunye ngokuzethemba futhi ujike izinselelo zokuhlangenwe nakho okuvuzayo

Thola injabulo yokupheka ye-vegan, lapho ubuhlakani buhlangabezana nokusimama emkhosini wokunambitheka okususelwa kwizitshalo. Njengoba abantu abaningi bamukela izindlela zokuphila ezinobungani futhi eziqondayo, ukudla okunempilo kunikeza ithuba elijabulisayo lokuhlola izithako ezinesibindi, izindlela zokusungula izisu, nezindawo ezimnandi. Ukusuka ekuguquleni izindlela zokupheka zakudala ezintandokazini ezisuselwa kwisitshalo ekuhlolweni kwamasiko e-Global Culinary, le ndatshana ivumela ukuthi izitshalo ezilula zingaba izitsha ezilula kangakanani. Noma ngabe ungumpheki onamava noma omusha ekudleni kwe-vegan, lungiselela ukuphefumulelwa ngamathuba angapheli enza konke ukuluma zombili zokulungile nokwanelisa

Ukudla okususelwa ekuphumeni kwezitshalo kuye kwavela ngokuthandwa, kubhekwe yizisusa zokuziphatha, ezemvelo kanye nezempilo. Kodwa-ke, inganekwane eyodwa ephikelelayo iphonsa ukungabaza ngokwanele kwayo okunempilo: umbono ongelona iqiniso lokuthi ukudla okuqondile kwe-vegan aswele amaprotheni aphelele. Le nkolelo esephelelwe yisikhathi ivame ukushwabanisa abantu abathile ekutholeni izindlela zokuphila ezisuselwa kwizitshalo. Iqiniso? Ukudla okulungiselelwe kahle i-vegan kungaletha wonke ama-amino acid abalulekile adingekayo e-Health Health-ngaphandle kokuncika emikhiqizweni yezilwane. Kusuka ku-legumes egcwele amaprotheni kanye nokusanhlamvu kumikhiqizo ye-soy enomsoco kanye nama-superfoods afana ne-quinoa, izinketho ezenzelwe izitshalo ziningi futhi ziguquguqukayo. Kulesi sihloko, sizokhipha amaprotheni amaprotheni e-powerhouse, futhi akhombise ukuthi ama-vegans angahlangabezana kanjani kalula nezidingo zawo zokudla anezinhlobonhlobo nokulinganisela. Noma ngabe ufuna ukwazi ngokuhamba nge-vegan noma ukumane ufune ukucaciselwa kumaqiniso okudla okudla okuqanjiwe, kufundwe ukuthola ukuthi izitshalo zinikeza kanjani amaprotheni anenkanyezi ngempilo echumayo!

Ukufisa ukwanga okufudumele, okungenangqondo kokudla kwenduduzo ngenkathi kuhlala kunjalo ngendlela yokuphila esekwe esitshalweni? Usekusimangalisweni okumnandi! Ukudla kwenduduzo ye-Vegan kuthatha izintandokazi zakudala njenge-mac 'n' ushizi, amakhukhi we-chocolate chip, kanye ne-crispy "inkukhu" amahlaya futhi uwaguqula ngezithako ezinhle, ezisekelwe ezitshalweni. Kusuka ku-Creamy Cashew Sauces kuya ekushintsheni kwangemuva okufana namaphiko we-cauliflower kanye ne-lentil mince, lezi zitsha ziletha konke ukuzitika ngaphandle kokuyekethisa. Ukuthi ufuna ukunelisa izifiso noma ukuhlola izinketho zohlobo lomniniki weplanethi nezilwane, la masondo e-vegan ezitheshini ezithandwayo athembisa ukukhombisa ama-flavour amahle wokunambitha-kanye nenhliziyo - ajabule

Thola ubuciko be-vegan Meal Prep ngezindlela zokupheka ezisheshayo, ezinambitheka ezisuselwa ekudleni okusekelwe emoyeni! Noma ngabe umusha eVeganism noma ubheke ukuspela inqubo yakho, lo mhlahlandlela ugcwele imibono elandelayo okulula ukulandela konke ukudla kosuku. Kusuka kumasaladi anempilo ye-quinoa kanye nesobho le-lentil elijabulisayo lokunika amandla ama-smoothie bowls namathiphu wokupheka wokudala, uzofunda ukuthi uziqambise kanjani izitsha ezimnandi ezinokudla okunempilo njengoba anelisa. Ngena ezweni lezithako ezakhayo, ukunambitheka okunesibindi, kanye nama-hacks okuhlela ukudla okusebenzayo aklanyelwe ukwenza lula ukuhamba kwakho ekhishini ngenkathi ugcina izinto zithokozisa - futhi zinambitha ngokungananazi!

Ukudla okusekelwe ezitshalweni kuye kwanda kakhulu ngenxa yezinzuzo zabo zezempilo nezemvelo, kodwa kuthiwani ngesikhathi sokukhulelwa nokuncelisa? Njengoba omama abakhulelwe bezulazula ohambweni lokuba ngumama, isinqumo sokulandela ukudla okusekelwe ezitshalweni siphakamisa imibuzo mayelana nokuhlangabezana nezidingo zokudla okunomsoco kubo bobabili nengane yabo ekhulayo. Kulokhu okuthunyelwe, sizohlola izinzuzo zokudla okusekelwe ezitshalweni kwabesifazane abakhulelwe, sinikeze isiqondiso mayelana nokucatshangelwa okubalulekile kokudla okunomsoco, futhi sinikeze amathiphu okuphatha ngempumelelo ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa nokuncelisa. Ake singene shí emhlabeni wokudla okusekelwe ezitshalweni komama abakhulelwe. Izinzuzo Zokudla Okusekelwe Ezitshalweni Kwabesifazane Abakhulelwe Ukudla okusekelwe ezitshalweni kunikeza izinzuzo ezihlukahlukene kwabesifazane abakhulelwe, okuhlanganisa: Ukucatshangelwa Kokudla Okunempilo Kokukhulelwa Okusekelwe Esitshalweni Ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukuthi uhlangabezana nazo zonke izidingo zakho zomsoco, ikakhulukazi uma ulandela ukudla okusekelwe ezitshalweni. Nazi ezinye izinto ezibalulekile zokudla okunomsoco okufanele uzikhumbule: Ukuphatha Amazinga Ensimbi ...

Ukucabanga ngokwamukela indlela yokuphila esekwe kwizitshalo noma ukuthuthukisa ukudla kwakho kwamanje kwe-vegan? Ukuqamba ipuleti elinokudla okunempilo kuyisisekelo sokuchuma ekudleni kwe-vegan. Lo mhlahlandlela unikeza ukuqonda okusebenzayo ekufezekiseni izidingo zakho zokudla okunempilo, ukumboza yonke into evela kwizakhi zomzimba ezibalulekile njenge-Vitamin B12 ne-calcium ezikhethweni ezigcwele amaprotheni anjenge-lentil, ama-tempeh kanye nembewu ye-chia. Ukuthi uphefumulelwe yini izinzuzo zezempilo, ukuqina, noma ububele bezilwane, lo mthombo uzokusiza ukudala ukudla okugculisayo okusekela inhlala-kahle ngenkathi uvumelana namanani akho