Umhlahlandlela Wabaqalayo wokwakha uhlu oluphelele lokuthenga lwe-vegan

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:

1. Izithelo nemifino : Lokhu kuzokwakha inqwaba yezidlo zakho futhi zigcwele amavithamini, amaminerali kanye nama-antioxidants.
2. Okusanhlamvu : irayisi, ama-oats, i-quinoa, futhi i-pasta kakolweni ephelele iyizinkambiso ezinhle.
3. Ama-legumes : ubhontshisi, ama-lentils, uphizi, kanye namachwane amnandi amaprotheni kanye ne-fiber.
4. Amantongomane nembewu : ama-alimondi, ama-walnuts, imbewu ye-chia, ama-flaxseeds, nembewu yelanga kukhulu kumafutha anempilo namaprotheni.
5. Ezinye izindlela zobisi ezisuselwa kwizitshalo : funa ubisi olususelwa kwisitshalo (i-almond, oat, soy), ushizi we-vegan, nama-yogurts angenawobisi.
6. Izindlela zenyama ye-Vegan : imikhiqizo efana noTofu, uTempeh, Seitan, nangaphezulu kwama-burger angasetshenziswa esikhundleni senyama.
7. 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.

Isiphetho

Ukwakha uhlu lwezitolo lwe-vegan Wabasaqalayo kumayelana nokuqonda amaqembu asemqoka wokudla, okwenza ukukhetha okunempilo, nokwakha ukudla okulinganiselayo. Ukusuka kwezithelo ezintsha nemifino kumaprotheni asuselwa ekufundeni kanye namafutha anempilo, ukudla kwe-vegan kunikeza izinhlobo eziningi zokudla okunempilo. Ngokufaka kancane kancane izinto ze-vegan nokudla okuguqukayo, uzokwenza inqubo ibe lula futhi ijabulise ngokwengeziwe. Noma ngabe ufuna ukwenza izinqumo zokuziphatha, uthuthukise impilo yakho, noma unciphise umthelela wakho wezemvelo, uhlu lwezitolo lwe-vegan oluguqulwe kahle luzokusiza ukuthi uchume ohambweni lwakho olususelwa kwizitshalo.