Ukuqala indlela yokuphila ye-vegan kungaba uhambo olujabulisayo nolunomvuzo, hhayi impilo yakho kuphela kodwa nangemvelo nenhlalonhle yezilwane. Noma ngabe uguqukela ekudleni okususelwa kwizitshalo noma nje ukuhlola i-veganism, ukuba nohlu oluyindilinga oluzungezwe kahle kungenza wonke umehluko ekwenzeni ushintsho lusheleleze futhi lujabulise. Lo mhlahlandlela uzokuhamba ngezinto ezibalulekile zohlu lwezitolo lwe-vegan, ugxile kulokho okudingeka ukwazi, okufanele ugweme, nokuthi ungawenza kanjani uhambo lwakho lokudla kalula ngangokunokwenzeka.
Yini abangayidli?
Ngaphambi kokuntywila kulokho okufanele uthenge, kuyasiza ukuqonda ukuthi yikuphi ukugwema ama-vegans. Ama-vegans awafaki yonke imikhiqizo etholwe izilwane ekudleni kwawo, kufaka phakathi:
- Inyama : Zonke izinhlobo, kufaka phakathi inyama yenkomo, izinkukhu, inhlanzi kanye nengulube.
- UDairy : Ubisi, ushizi, ibhotela, ukhilimu, iyogathi, kanye neminye imikhiqizo eyenziwe ngobisi lwezilwane.
- Amaqanda : Ukusuka ezinkukhu, amadada, noma kwezinye izilwane.
- Uju : Njengoba ikhiqizwa izinyosi, ama-vegans nawo agwema uju.
- I-gelatin : yenziwe ngamathambo ezilwane futhi ivame ukusetshenziswa kuma-candies kanye nama-dessert.
- Izithasiselo ze-non-vegan : Ezinye izithasiselo zokudla, ezinjenge-carmine (ezithathwe ezinambuzaneni) kanye nombala othile, kungahle kuthathwe izilwane.
Ngokwengeziwe, ama-vegans agwema izithako ezithathwe zezilwane ezimotweni, okokugqoka nezinto zasendlini, agxile kwezinye izindlela ezinama-tulely.

Ungayakha Kanjani Uhlu Lokuthenga lwe-Vegan
Ukwakha uhlu lwezitolo lwe-vegan luqala ngokuqonda izisekelo zokudla okusekelwe ekulinganiseni kwezitshalo. Uzofuna ukugxila ekuthengeni okuhlukahlukene kokudla okunothile okunothile ukuze uqinisekise ukuthi uhlangabezana nezidingo zakho zansuku zonke. Qala ngokudla okuphelele, njengemifino, izithelo, okusanhlamvu, ama-legumes, amantongomane nembewu, bese uhlola indawo esekwe ezitshalweni yemikhiqizo yezilwane.
Nakhu ukwephulwa kwesigaba ngasinye sohlu lwezitolo lwe-vegan yakho:
- Izithelo nemifino : Lokhu kuzokwakha inqwaba yezidlo zakho futhi zigcwele amavithamini, amaminerali kanye nama-antioxidants.
- Okusanhlamvu : irayisi, ama-oats, i-quinoa, futhi i-pasta kakolweni ephelele iyizinkambiso ezinhle.
- Ama-legumes : ubhontshisi, ama-lentils, uphizi, kanye namachwane amnandi amaprotheni kanye ne-fiber.
- Amantongomane nembewu : ama-alimondi, ama-walnuts, imbewu ye-chia, ama-flaxseeds, nembewu yelanga kukhulu kumafutha anempilo namaprotheni.
- Ezinye izindlela zobisi ezisuselwa kwizitshalo : funa ubisi olususelwa kwisitshalo (i-almond, oat, soy), ushizi we-vegan, nama-yogurts angenawobisi.
- Izindlela zenyama ye-Vegan : imikhiqizo efana noTofu, uTempeh, Seitan, nangaphezulu kwama-burger angasetshenziswa esikhundleni senyama.
- Izinongo nezinongo : amakhambi, izinongo, imvubelo yokudla okunempilo, futhi umhluzi osuselwa ezitshalweni uzosiza ukungeza ukunambitheka nezinhlobonhlobo ekudleni kwakho.
I-Vegan Carbs
Ama-carbohydrate ayingxenye ebalulekile yokudla okulinganiselayo, futhi ukudla okuningi okususelwa ezitshalweni kuyimithombo emihle kakhulu yama-carbs ayinkimbinkimbi. Bahlinzeka ngamandla ahlala isikhathi eside, i-fiber, kanye nezakhi ezibalulekile. Ama-vegan vegan ama-vegan ukwengeza ohlwini lwakho lokuthenga afaka:
- Okusanhlamvu okugcwele : irayisi elinsundu, i-quinoa, oats, ibhali, i-bulgur, noFarro.
- Imifino enesitashi : amazambane amnandi, amazambane, u-squash we-butternut, kanye nommbila.
- I-Legume : Ubhontshisi, ama-lentils, uphizi, kanye ne-chickpeas, enikeza ama-carbs namaprotheni.
- I-PASTA Yokolweni ephelele : Khetha ukolweni onke noma ezinye izinketho ze-pasta ephelele ze-pasta esikhundleni sezinhlobo ezicwengekile.
Amaprotheni we-Vegan
Amaprotheni yizakhi ezibalulekile ezisiza ukulungisa izicubu, zakha izicubu zomzimba, futhi zigcine amasosha omzimba anempilo. Okwe-vegans, kunemithombo eminingi esekwe kwizitshalo yamaprotheni:

- UTofu noTemeh : Imikhiqizo ye-Soy ecebile ngamaprotheni futhi ingasetshenziswa ezitsheni ezahlukahlukene.
- U-Seitan : Kwenziwe kusuka kukolweni gluten, uSeitan uyimpuphu yenyama egcwele amaprotheni.
- Ama-legumes : ubhontshisi, amalentshisi, kanye nama-chickpeas yonke imithombo yamaphrotheni enkulu.
- Amantongomane nembewu : ama-alimondi, amantongomane, imbewu ye-chia, imbewu ye-hemp, nembewu yethanga kuyimithombo enhle kakhulu yamaprotheni.
- Ama-powders asuselwa kwizitshalo : Amaprotheni epea, amaprotheni e-hemp, amaprotheni elayisi ansundu angabangezwa kakhulu kuma-smoothies noma ukudla okulula.
Amafutha anempilo we-vegan
Amafutha anempilo acugela umsebenzi wobuchopho, ukwakheka kwamaseli, kanye nempilo yonke. Eminye imithombo engcono kakhulu ye-vegan yamafutha anempilo ifaka:

- Ama-Avocados : Ucebile ngamafutha e-monounsaturated kanye ne-fiber.
- Amantongomane : Ama-alimondi, ama-Cashews, ama-walnuts, kanye nama-pistachios.
- Imbewu : I-Flaxseeds, Imbewu ye-CHIA, imbewu ye-hemp, kanye nembewu yelanga.
- Amafutha omnqumo kanye namafutha kakhukhunathi : kuhle ukupheka nokugqoka.
- IButter Butters : Ibhotela lamantongomane, ibhotela le-almond, nebhotela lekheshi lihle kakhulu ngokusakaza i-toast noma ngokungezelela kuma-smoothie.
Amavithamini namaminerali
Ngenkathi ukudla okulinganiselwe kahle i-vegan kunganikeza amavithamini amaningi namaminerali owadingayo, kukhona abambalwa abathi ama-vegans kufanele anake kakhulu:
- IVithamini B12 : Itholakala emabizweni ezitshalo aqinile, imvubelo yokudla okunempilo kanye ne-B12.
- I-Iron : Ama-lentils, ama-chickpeas, i-tofu, isipinashi, i-quinoa, kanye namabele abiyelwe ahlinzeka nge-iron. Bhangqa ukudla kwe-vithamini C-rich food (njengamawolintshi noma upelepele wensimbi) ukuthuthukisa ukumuncwa.
- I-calcium : ubisi lwe-almond, i-tofu, imifino enamahlamvu (njenge-kale), nemikhiqizo esekelwe kwizitshalo ebiyelwe.
- I-Vitamin D : I-Sunlight ingumthombo omuhle kakhulu, kepha amabisthi wezitshalo abiziweyo namakhowe avezwe ukukhanya kwe-UV nakho izinketho.
- Ama-Omega-3 Fatty Acid : Imbewu ye-CHIA, ama-Flaxseeds, ama-walnuts, kanye nama-algae-based supplements.
I-Vegan fiber
I-fiber ibalulekile ukugaya kanye nempilo yonke. Ukudla kwe-vegan kuvame ukuba qotho ngokwemvelo ku-fiber ngenxa yobuningi bezithelo, imifino, ama-legumes, kanye nokusanhlamvu okugcwele. Gxila ku:

- Izithelo nemifino : ama-apula, amapheya, amajikijolo, i-broccoli, isipinashi, kanye noKale.
- Ama-legumes : ama-lentils, ubhontshisi, kanye nophizi.
- Okusanhlamvu okugcwele : irayisi elinsundu, ama-oats, i-quinoa, nesinkwa sikakolweni esiphelele.
Ukudla okuguqukayo
Lapho uguqukela endleleni yokuphila ye-vegan, kungasiza ukufaka ukudla okujwayelekile okwenza ukuthi kushiswe kube lula. Ukudla okuguqukayo kusiza ukudambisa izinkanuko futhi zilondoloze induduzo ngenkathi kwethula izinketho ezintsha, ezenzelwe izitshalo. Okunye kokudla okucatshangelwe ukuthi:
- I-Vegan Sausages nama-Burger : Ilungele ukufaka esikhundleni izinketho ezenzelwe inyama.
- Ushizi ongewona owabiwe : funa ushizi osuselwa kwizitshalo owenziwe kumantongomane noma ngososi.
- Imayonnaise ye-Vegan : Faka esikhundleni sendabuko mayo ngezinguqulo ezisuselwa kuzitshalo.
- I-Vegan Ice Cream : Kunama-ayisikhilimu amaningi asuselwa emthanjeni asuselwa kwisitshalo esenziwe nge-alimondi, soya, noma ubisi lukakhukhunathi.
I-Vegan Perstitutes
I-Vegan Subsites yakhelwe ukufaka esikhundleni semikhiqizo esekwe ezilwaneni. Nazi ezinye izikebhe ezijwayelekile ze-vegan:

- Ubisi olususelwa Kwesitshalo : I-Almond, Soy, Oat, noma ubisi lukakhukhunathi njengezinye izindlela zobisi ubisi.
- Ushizi we-Vegan : Kwenziwe ngamantongomane, i-soy, noma i-tapioca ukulingisa ukunambitheka nokuthungwa koshizi.
- I-Vegan ibhotela : Ibhotela elisuselwa kwisitshalo elenziwe ngamafutha afana kakhukhunathi noma uwoyela womnqumo.
- I-Aquafaba : Uketshezi olusuka eCench Peck Peck Peck, olusetshenziswa esikhundleni seqanda ekubhaka.
Ama-dessert we-vegan
Ama-dessert we-vegan afana nje nawo angenawo umlingani wawo we-non-vegan. Ezinye izithako uzodinga ukubhaka kwe-vegan nokuphatha kufaka:
- I-Vegan Chocolate : ushokoledi omnyama noma ama-chip we-chocolate angenazilwane.
- Ubisi lukakhukhunathi : Enye indlela ecebile yokukhilimu kuma-dessert.
- Isiraphu ye-Agave noma i-Maple Syrup : Ama-sweeteners wemvelo amaqebelengwane, amakhukhi, nama-smoothie.
- I-Vegan Gelatin : I-Agar-Agar iyisemuva esekwe esitshalweni se-gelatin kumaJellies naseGummies.
- Imbewu ye-Flaxseeds noma i-CHIA : Ingasetshenziswa njengokubuyiselwa kweqanda ekubhaka.
I-Vegan Pantry Staples
Ukuba ne-pantry egcwele kahle kuyisihluthulelo sokwenza ukudla okuhlukahlukene. Ezinye izinto ze-vegan pantry zifaka:

- Ubhontshisi ohleliwe kanye ne-legumes : ama-chickpeas, ubhontshisi omnyama, udali, kanye nobhontshisi bezinso.
- Okusanhlamvu okugcwele : I-Quinoa, irayisi elinsundu, ama-oats kanye ne-pasta.
- Amantongomane nembewu : ama-alimondi, ama-walnuts, imbewu ye-chia, nembewu yelanga.
- Ubisi lweConcon Coconut : Ukupheka kanye nama-dessert.
- I-Yeast Enempilo : Ngokungeza ukunambitheka kwe-cheesy ezitsheni ezinjenge-pasta ne-popcorn.
- Izinongo namakhambi : Ukhumini, i-turmeric, i-chili powder, i-garic powder, i-basil, ne-oregano.