Ukukhulisa izingane ze-vegan ezweni lapho imikhiqizo yezilwane igxile kakhulu empilweni yansuku zonke ingaba inselele, kepha futhi iyazuzisa kakhulu. Ngokukhulisa izingane zakho ekudleni okusekelwe kwizitshalo, uhlela amanani ozwela, ukwazi imvelo, kanye nokwazi impilo okungahlala impilo yonke. Kodwa-ke, ukuzulazula ubulukhuni be-vegan ukuba ngumzali - njengokuqinisekisa ukondliwa okufanele, ukuphatha izimo zenhlalo, nokukhuthaza ukuqonda kwezinzuzo zokuziphatha kanye nezemvelo ze-veganism - kudinga ukulungiselela nokusekelwa okucatshangwayo. Ngezansi kwamanye amathiphu abalulekile ukukusiza ukukhulisa izingane ze-vegan ngenkathi ugqugquzela indlela yokuphila enozwela nenokulinganisela.
1. Qala kusenesikhathi: phambilini, okungcono
Uma ukhulisa izingane ze-vegan kusukela azalwa, ususondele ngokuya ngokuphila okunozwela. Kwethulwa ukudla okususelwa kwizitshalo kusenesikhathi kunika izingane isisekelo sokwenza izinqumo zokudla zihambisane namanani akho. Uma ingane yakho idala futhi iguqukela ekudleni kwe-vegan, kubalulekile ukwenza inqubo yehle kancane futhi ibe nethemba, igxile ekudleni okuthokozelayo futhi izenzele ezinye izindlela ezintsha ze-vegan ezihlangabezana nokunambitheka kwazo.
Ukuqala kusenesikhathi kuyasiza ukuvikela ukudideka uma kuziwa ekukhetheni ukudla, njengoba izingane ziphakanyiswa ekudleni kwe-vegan mancane amathuba okuthi zizizwe zilahliwe noma zihlukaniswe nabanye. Ngokubandakanya nabo ekuhleleni nasekuhlelweni kokudla nokulungiselela, uzoqinisekisa ukuthi bazizwa behilelekile futhi bajabule ngokudla kwabo.
2. Gxila ekulinganiseni okunempilo
Okuxakekekekekekeke okujwayelekile lapho kuphakamisa izingane ze-vegan ziqinisekisa ukuthi zithola zonke izakhamzimba ezidingekayo. Ukudla okulinganiselayo kwe-vegan kunganikeza konke abakudingayo ukukhula okunempilo kanye nentuthuko, kepha kubalulekile ukukhumbula izakhi zomzimba ezifana namaprotheni, i-Vitamin B12, i-vithamini d, i-calcium, i-fatty acids, ne-iron.
Ukuqinisekisa ukuthi ingane yakho ithola umsoco okwanele:
- Amaprotheni: Faka phakathi imithombo yamaprotheni asuselwa esiteshini anjengelenti, ubhontshisi, i-tofu, i-quinoa, kanye nenkukhu.
- Vitamin B12: Njengoba i-B12 itholakala ikakhulukazi emikhiqizweni yezilwane, khetha ukudla okuqinile (okufana nobisi lwesitshalo esivikelwe, okusanhlamvu kwasekuseni, kanye nemvubelo yokudla okunempilo) noma kubonakale izithasiselo ze-B12.
- I-Vitamin D: Ukuchayeka elangeni kanye nezindikimba zezitshalo eziqinile kungasiza ngamazinga wevithamini d.
- I-calcium: imifino enamaqabunga, amabimba ezitshalo aqinile, i-tahini, i-tofu, ama-alimondi, namakhiwane asuselwa kwizitshalo e-calcium.
- I-Iron: Ukudla kwezitshalo okucebile kwensimbi njenge-spinach, ama-lentil, ubhontshisi, kanye namabele abiyelwe kungasiza ekuqinisekiseni ukuthi ingane yakho ithola insimbi eyanele. Hlanganisa lokhu kudla okune-Vitamin C-R-RETS FOOD (njengewolintshi noma upelepele wensimbi) ukuthuthukisa ukumuncwa kwensimbi.
Ukubonisana nodokotela wezingane noma udokotela wokudla obhalisiwe onolwazi ngokudla okususelwa ekulimaleni kungakusiza ukulandelela inqubekela phambili yokudla kwengane yakho futhi wenze ushintsho uma kudingeka.
3. Khuthaza ubudlelwane obuhle nokudla
Ukukhulisa izingane ekudleni kwe-vegan akusho ukuthi kuguqula ukudla kube ngumthombo wecala noma umkhawulo. Esikhundleni salokho, khuthaza ubudlelwano obuhle nokudla ngokugcizelela izinhlobonhlobo, ukunambitheka, nokuzijabulisa. Yethula ukudla okusha kwe-vegan ngentokozo, futhi wenze isikhathi sokudla kube okuhlangenwe nakho okujabulisayo ngokuhlola ama-cuisines ahlukene kanye nokunambitheka.
Hlanganisa nezingane zakho ekhishini ngokuzivumela ukuba zisize ngokudla kwe-prep, ukupheka, kanye nokuthenga okuthe xaxa. Le ndlela yezandla ingadala umuzwa wobunikazi nenjabulo ezungeze ukudla. Izindlela zokupheka ze-Vegan, ezinjenge-veggie tacos enemibala, ama-pizza wezitshalo asuselwa ku-Pizzas, noma ubisi olungenazobisi, kungaba mnandi kakhulu izingane ukulungiselela nokudla.
Futhi, khuthaza ingane yakho ukuthi izame ukudla okusha ngaphandle kwengcindezi, ngakho-ke azizizwa ziphoqelekile noma zivinjelwe. Ukuqiniswa okuhle lapho bezama ukudla okusha kungasebenza futhi.
4. Khuluma nezimo zenhlalo kanye nengcindezi yontanga
Njengoba izingane zikhula, ziqala ukusebenzisana kakhulu nontanga, kanye nezimo zenhlalo, njengamaphathi ezinsuku zokuzalwa noma ukudla kwasemini zesikole, kungahle kube nezinselelo zezingane ze-vegan. Kubalulekile ukuhlomisa ingane yakho ngokuzethemba ukuze uhlale weqiniso kumanani awo, kuyilapho futhi uyifundisa ukuthi ingakuphatha kanjani ukusebenzisana nomphakathi ngomusa nangenhlonipho.
- Yiba neqiniso futhi uqiniseke: Fundisa ingane yakho ukuthi ingazichaza kanjani izinqumo zazo zokudla ngendlela elula neqondile. Bakhuthaze ukuthi babelane ngezizathu bangamalungelo e-vegan (njengamalungelo ezilwane, ezempilo kanye nokukhathazeka kwemvelo), kodwa futhi zivulekele nemibono yabanye ngaphandle kokwahlulela.
- Lungiselela ukudla okulula kanye nokudla: Thumela ingane yakho esikoleni noma emicimbini nge-vegan snacks noma ukudla kwazo. Lokhu kuqinisekisa ukuthi ngeke bazizwe belahliwe futhi bangajabulela ukudla kanye nontanga yabo. Izinketho ezinobungane we-Vegan njengezithelo, imigoqo yamagogo, ukugoqwa kwe-veggie, noma ukulunywa kwamandla okwenziwe ekhaya kuyizinqumo ezinhle.
- Hlonipha eminye izinqumo zemindeni: Fundisa ingane yakho ukuhlonipha ukuthi abanye bangaba nezinqumo ezahlukahlukene zokudla. "Inyama elula" Angiyidli inyama ngoba ngiyazithanda izilwane "kungaba yindlela yokuthi babelane ngokhetho lwabo ngaphandle kokubangela ukuxabana.
Ukunika ingane yakho ngamathuluzi okubhekana nalezi zimo ngokuzethemba kuzosiza ukuthi bazulazule izilungiselelo zenhlalo kalula.
5. Setha Isibonelo Esihle
Izingane zivame ukufunda ngesibonelo, ngakho-ke kubalulekile ukumodela izindlela ofisa ukuzibona ezinganeni zakho. Intshisekelo yakho ye-veganism kungenzeka ibakhuthaze ukuba yenze izinqumo ezifanayo, futhi ingenza ukuguqulwa kwendlela yokuphila esekwe kwezitshalo zizwe imvelo futhi zintofontofo.
Ukuhambisana nokukhetha kwakho kusiza ingane yakho ukuthi iqonde ukuthi i-ganism iyindlela yokuphila, hhayi nje isinqumo sesikhashana. Lokhu kungaguquguquki kuyasebenza hhayi ekudleni kepha ezinqumweni zokuziphatha empilweni yansuku zonke - noma ngabe kukhetha imikhiqizo engenasici noma ukuzibandakanya emikhubeni enobungane yemvelo.
6. Faka i-veganism kumanani womndeni
I-Veganism ingaba yitshe le-Cornerstone lamagugu omndeni wakho. Akukona nje ngokudla okudlayo, kepha mayelana nozwela, uzwela, kanye nokwazi kwezemvelo. Khuluma ngokukhululekile ngezizathu zokuziphatha ngokukhetha indlela yokuphila esekwe kwezitshalo nezinzuzo ezinazo ngezilwane, iplanethi, nempilo yabantu.
Cabanga ukuthatha uhambo lomndeni ezindlini zezilwane, ukubamba iqhaza emakilasini okupheka asuselwa kwizitshalo, noma ukubuka amadokhumenti ezilwaneni zezilwane kanye nezinkinga zezemvelo ndawonye. Ngokuhlanganisa i-veganism kumanani nangezenzo zomndeni wakho, udala indawo lapho ububele kanye nokuqina kuyingxenye yemvelo yempilo yansuku zonke.
