Njengoba umhlaba uya ngokuya uqaphela umthelela wokukhetha kwethu ukudla okudlayo empilweni yethu nasemvelweni, iyanda imindeni ephendukela endleleni yokuphila esekelwe ezitshalweni. I-Veganism, eyake yabhekwa njengekhethelo lokudla, isizuze ukuthandwa kabanzi eminyakeni yamuva nje, lapho abazali abaningi bekhetha ukukhulisa izingane zabo ngokudla ngaphandle kwemikhiqizo yezilwane. Kodwa kusho ukuthini ngempela ukukhulisa umndeni we-vegan? Futhi lokhu kukhethwa kwendlela yokuphila kungazizuzisa kanjani izingqondo nemizimba yabantu abasha? Kulesi sihloko, sizohlola izisekelo zokukhulisa umndeni we-vegan, okuhlanganisa izinzuzo nezinselele, futhi sinikeze izeluleko ezisebenzayo zokuqinisekisa ukuthi izingane zakho zithola zonke izakhamzimba ezidingekayo zokukhula nokuthuthuka okuphelele. Kusukela ekukhulumeni izinganekwane ezivamile kuya ekugqamiseni umthelela omuhle wokudla okusekelwe ezitshalweni empilweni yezingane, sihlanganyele ekutholeni amandla ondla imiqondo nemizimba emisha ngendlela yokuphila esekelwe ezitshalweni.
Izinzuzo zokudla okusekelwe ezitshalweni
Ukudla okusekelwe ezitshalweni kunikeza izinzuzo eziningi kubantu bayo yonke iminyaka, okuhlanganisa izingane nemindeni. Okokuqala, kwaziwa kahle ukuthi ukudla okusekelwe ezitshalweni kucebile nge-fiber, amavithamini, amaminerali, nama-antioxidants, angakwazi ukusekela impilo yonke futhi anciphise ingozi yezifo ezingelapheki njengesifo senhliziyo, isifo sikashukela sohlobo lwe-2, nezinhlobo ezithile zomdlavuza. . Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukwehla emafutheni agcwele kanye ne-cholesterol, okwenza kube ukukhetha okunempilo ukugcina iphrofayili ye-lipid elinganiselayo nokukhuthaza impilo yenhliziyo nemithambo yegazi. Ngaphezu kwalokho, ukwamukela indlela yokuphila esekelwe ezitshalweni nakho kungaba nomthelela ekusimameni kwemvelo ngokunciphisa ukukhishwa kwesisi esibamba ukushisa, ukusetshenziswa kwamanzi, nokugawulwa kwamahlathi okuhambisana nezimboni zenyama nezobisi. Ngokwamukela ukudla okusekelwe ezitshalweni, imindeni ayikwazi nje ukondla imizimba yayo ngokudla okunomsoco kodwa futhi ibe negalelo ekusaseni elisimeme ezizukulwaneni ezizayo.
Ukukhulisa imikhuba enempilo kusukela ebuntwaneni
Ukukhuthaza imikhuba enempilo kusukela ebuntwaneni kubeka isisekelo senhlalakahle yokuphila konke. Kubalulekile ukuthi abazali banikeze izingane zabo ukudla okuhlukahlukene nokunokulinganisela okuhlangabezana nezidingo zazo zokudla okunomsoco, ngisho nasohambweni olusekelwe ezitshalweni. Ukufundisa izingane ngokubaluleka kokudla okuphelele, okungakacutshungulwa kanye nokuhlanganisa izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu okusanhlamvu, namaprotheni asekelwe ezitshalweni ekudleni kwazo kungabasiza ukuba bakhe ukunambitheka kwezinketho ezinomsoco. Ukwakha indawo yokudlela enempilo, okubandakanya izingane ekuhleleni nasekulungiseleleni ukudla, kanye nokuba isibonelo ngokulandela indlela yokuphila esekelwe ezitshalweni ngokwakho kungabakhuthaza ukuba benze ukukhetha okunempilo. Ukwengeza, ukugcizelela ukubaluleka kokujima okuvamile, ukukhawulela isikhathi sesikrini, nokukhuthaza ukuphumula nokulala okwanele kubalulekile empilweni yabo yonke. Ngokukhulisa le mikhuba enempilo kusukela zisencane, abazali bangakwazi ukunikeza izingane zabo amandla okuba ziphile ukuphila okunempilo nokwanelisayo okugqugquzelwa amandla ezitshalo.
Ukuhlola ukunambitheka okuhlukahlukene
Njengoba sizulazula ohambweni lokukhulisa umndeni we-vegan kanye nokondla izingqondo nemizimba emincane emisha ngamandla asekelwe esitshalweni, kubaluleka ukuhlola izinhlobo ezihlukahlukene zokunambitheka ukuze ugcine ukudla kujabulisa futhi kujabulisa. Ngokujabulisayo, umhlaba osekelwe ezitshalweni unikeza insada yezinketho zokujabulisa ukunambitheka kwethu. Kusukela kumakhambi nezinongo ezinempilo nezimnandi kuya ezithelweni nemifino eyingqayizivele nezingavamile, akukho ukushoda kwama-flavour ongazama ngawo. Ukufaka izithako ezifana ne-turmeric, ijinja, ikhumini, ne-paprika kungangeza ukujula nokufudumala ezitsheni, kuyilapho izithelo ezinjengomango, uphayinaphu, namajikijolo zingaletha ukuqhuma okuqabulayo kobumnandi. Ngokwamukela ukunambitheka okuhlukahlukene okuhlukahlukene, asigcini nje ngokunweba iqoqo lethu lezokupheka kodwa futhi sidalula izingane zethu emhlabeni wamathuba anempilo namnandi. Ibakhuthaza ukuba bahlakulele ukwazisa ngokunambitha okuhlukahlukene kanye nokwakheka, okwenza izikhathi zokudla zibe okuhlangenwe nakho okujabulisayo nokucebisayo.
Ukuthola imithombo yamaprotheni asekelwe esitshalweni
Ngesinqumo sokukhulisa umndeni we-vegan, ukuthola imithombo yamaprotheni asekelwe esitshalweni kuba isici esibalulekile sokuqinisekisa ukondliwa okufanele kwezingqondo nemizimba emincane. Ngenhlanhla, umbuso wezitshalo unikeza izinhlobonhlobo zezinketho ezicebile amaprotheni ukuhlangabezana nezidingo zethu zokudla. Imifino efana nodali, uphizi, nobhontshisi omnyama iyimithombo emihle kakhulu yamaprotheni, egcwele ama-amino acid abalulekile. Amantongomane nembewu, okuhlanganisa ama-alimondi, imbewu ye-chia, nembewu ye-hemp, akuhlinzeki nje kuphela ngamaprotheni kodwa futhi kunikeza amafutha anempilo namaminerali. I-Quinoa, inzalo efana nokusanhlamvu ehlukahlukene, ingomunye umthombo wamaprotheni omangalisayo, oqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Ukwengeza, i-tofu ne-tempeh, etholakala kubhontshisi wesoya, isebenza njengezinye izindlela ezidumile zamaprotheni asekelwe ezitshalweni. Ngokuhlanganisa le mithombo yamaprotheni esekelwe ezitshalweni ehlukahlukene futhi enomsoco ekudleni kwethu, singaqinisekisa ukuthi umndeni wethu we-vegan uyachuma ngokudla okugcwele okusekela ukukhula nokuthuthuka kwawo.
