Isicwangciso sokutya seVegan esigqibeleleyo kunye neMenyu yeSampulu

Umxholo

• Yintoni ukutya kwevegan?
• Izibonelelo zezempilo zeveganism
• Uluhlu lweVegan lokuthenga
• Imveliso entsha
• Imveliso efriziweyo
• Amazimba
• Izonka kunye neepasta
• Imithombo yeprotheni
• Ezinye iindlela zobisi
• Ezinye iindlela zeqanda
• Amafutha asempilweni
• Ukutya okulula
• Ziswiti
• Izinongo kunye nezixhobo zokutya
• Isicwangciso sesidlo
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Izinto ezinokubakho ezantsi kunye nezikhuselo
• Ukuswela ukutya
• Izibonelelo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya kwe-Vegan kunxulunyaniswe nezibonelelo zezempilo ezahlukeneyo, kubandakanya ukuphuculwa kolawulo lobunzima kunye nokukhuselwa kwizifo ezithile ezinganyangekiyo.

Nangona kunjalo, ukufumana ukutya okunesondlo, okunempilo kwisidlo se-vegan kunokuba nzima kwaye kube nzima.

Ukuba kucwangciswe ngokungafanelekanga, ukutya kwe-vegan kunokubangela ukusilela kwesondlo kunye neengxaki zempilo.

Eli nqaku libonelela ngesicwangciso sokutya se-vegan esempilweni kunye nesampulu yemenyu yokuqalisa.

Yintoni ukutya kwevegan?

Ukutya kwe-vegan sisicwangciso sokutya esisusa zonke iimveliso zezilwanyana, kubandakanya inyama, intlanzi, amaqanda, ubisi kunye nobusi.

Abantu bathatha isigqibo sokuthatha i-veganism ngezizathu ezahlukeneyo, ezinje ngenkxalabo yokuziphatha okanye imigaqo yenkolo.

Abanye banokuthatha isigqibo sokuba yi-vegan ukunciphisa umendo we-ecology, njengoko izidlo ezisekwe kwizityalo kucingelwa ukuba zivelise ukukhutshwa kwegesi encinci kwaye zisebenzise izibonelelo zendalo ezimbalwa.

Okwangoku, ifuthe lokusingqongileyo nakuphi na ukutya kuxhomekeke kwizinto ezininzi, kubandakanya indlela ekuveliswa ngayo ukutya, kupakishwe, kunye nokuhanjiswa (,).

Abanye bathatha isigqibo sokulandela ukutya kwe-vegan ngenxa yezizathu zempilo, njengoko i-veganism inxulunyaniswa nobuninzi bezibonelelo kwaye inokunceda nokuthintela izifo ezithile ezinganyangekiyo ().

Ngokukodwa, ukutya kwe-vegan kubonisiwe ukuphucula impilo yentliziyo, ukonyusa ukwehla kobunzima, kunye nenkxaso yolawulo lweswekile yegazi (,,).

Ukutya kwe-Vegan kususa zonke iimveliso zezilwanyana, kubandakanya inyama kunye nobisi. Abantu banokwamkela i-veganism ngenxa yokuziphatha, inkolo, okusingqongileyo, okanye izizathu zempilo.

Izibonelelo zezempilo zeveganism

Uphando lubonisa ukuba ukutya okunesondlo kwevegan kunokuphucula iimeko ezininzi zempilo yakho.

Ngokophononongo olunye, iivegans zinomngcipheko ophantsi we-75% wokukhula koxinzelelo lwegazi oluphezulu kunezo zishiyekileyo, okanye abo batya inyama kunye nezityalo ().

Baye bathambekele ekubeni nesalathiso esisezantsi somzimba (BMI) kunye namanqanaba asezantsi e-LDL (embi) ye-cholesterol. Amanqanaba aphezulu aba bamakishi ayimingcipheko yesifo sentliziyo ().

Ukutya kweVegan kunokunceda kulawulo lobunzima.

Olunye uphononongo lwabafazi abali-18 bafumanisa ukuba ukulandela ukutya kwe-vegan kwiinyanga ezi-6 kukhokelele ekunciphiseni ikhalori kunye nokutya okunamafutha, kunye nokukhawuleza ukunciphisa umzimba okwexeshana, xa kuthelekiswa nekhalori ephantsi, ukutya okunomsoco ().

Olunye uphando lubonisa ukuba i-veganism inokuba luncedo kulawulo lweswekile yegazi kwaye inokunceda ukunciphisa umngcipheko wesifo seswekile (,).

Ngapha koko, olunye uphononongo phantse kubantu abangama-61,000 lubonise ukuba ii-vegans zazingaphantsi kwama-2.6 amaxesha amancinci okuphuhlisa uhlobo lweswekile yesi-2 kune-omnivores ().

Ukutya kwe-vegan kunokunciphisa iimpawu ze-osteoarthritis-kubandakanya iintlungu ezidibeneyo kunye nokudumba- kunye nomngcipheko weesifo somhlaza, esifana nesibele kunye neprostate (,).

Ukutya kweVegan kunxulunyaniswa nezibonelelo ezininzi, kubandakanya ukuphucula impilo yentliziyo, ukulahleka komzimba okhawulezileyo, ukonyusa iswekile yegazi, iintlungu ezingaphantsi kunye nokwehla komngcipheko womhlaza.

Uluhlu lweVegan lokuthenga

Ukutya okunempilo kwevegan kufuneka kube neenkozo ezahlukeneyo, iiproteni, amafutha asempilweni, kunye neziqhamo kunye nemifuno.

Ukutya okufana namandongomane, iimbewu, iimbotyi, iimveliso zesoya, kunye nembiliso yesondlo konke kunokunceda ekunyuseni iprotein yakho ityiwa imini yonke.

Okwangoku, ioyile yeavokhado, ioyile yekhokhonathi, kunye neoyile yomnquma zizakha-mzimba, ukhetho lwe-vegan kumanqatha asempilweni.

Nalu uluhlu lwesampuli yokuthenga i-vegan ukukunceda ukuba uqalise.

Imveliso entsha

• Imifuno: i-asparagus, intsimbi yepepile, i-broccoli, iklabishi, iminqathe, icauliflower, igalikhi, i-kale, itswele, iitapile, isipinatshi, iitumato, i-zucchini, njl.
• Iziqhamo: ii-apile, iibhanana, iiblueberries, iidiliya, iidiliya, iilamuni, ii-lime, ii-kiwi, iiorenji, iipesika, amapere, iirharnate, amaqunube, njl.

Imveliso efriziweyo

• Imifuno: I-broccoli, ihlumelo laseBrussels, isikwashi samathanga, iminqathe, icauliflower, umbona, iimbotyi eziluhlaza, ii-ertyisi, imifuno yemedley, njl.
• Iziqhamo: amaqunube amnyama, iiblueberries, iitsheri, iimango, iipinapile, irasbheri, amaqunube, njl.

Amazimba

• irhasi
• irayisi emdaka
• ibhreythi
• bulgur
• farro
• ioats
• IQuinoa
• amazimba
• iteff

Izonka kunye neepasta

• I-pasta yerayisi emdaka
• Ipasta yengqolowa iphela
• isonka esihlumayo, esifana nesonka sikaHezekile
• irayisi emdaka esonge

Imithombo yeprotheni

• Amantongomane: Iialmondi, amandongomane eBrazil, iicashew, iihazelnuts, amandongomane ama-macadamia, amandongomane, iipecan, iipistachios, ii-walnuts, njl.
• Imbewu: Imbewu ye-chia, imbewu yeflakisi, imbewu ye-hemp, imbewu yethanga, iimbewu zesesame, iimbewu zikajongilanga, njl.
• Iimbotyi: iimbotyi ezimnyama, ii-chickpeas, iimbotyi zezintso, iilentile, iimbotyi ze-navy, iimbotyi zepinto, njl.
• Iimveliso zesoya: tempeh, tofu, njl.
• Iiprothini zepowder: ipea protein umgubo, iprotein erayisi emdaka, hemp protein, njl.

Ezinye iindlela zobisi

• Ubisi obambeleyo: I-almond, i-cashew, ikhokhonathi, i-flax, i-oat, irayisi, kunye ne-soy milks, njl.
• Indawo yogathi: iamangile, icashew, ikhokhonathi, iflakisi, kunye neeyogathi zesoya, njl.
• Ushizi we vegan: I-vegan parmesan itshizi, iintlobo ezicoliweyo kunye nezisikiweyo, njl.

Ezinye iindlela zeqanda

• aquafaba
• arrowroot umgubo
• iimbwe zechai
• ingqolowa
• isidlo seflakisi
• i-vegan esele yenziwe
• tofu yesilika

Amafutha asempilweni

• iavokhado
• ioyile yeavokhado
• ioyile yekhokhonathi
• ioli yeflakisi
• i-oyile ye-olivu
• coconut engenashukela
• tahini

Ukutya okulula

• edamame
• itshokholethi emnyama
• iziqhamo ezomisiweyo
• iziqhamo zesikhumba
• hummus
• ibhotolo yebhotolo
• iipita chips
• Amaqhashu
• Iichickpeas ezigcadiweyo
• Ingca yolwandle
• Umxube wendlela

Ziswiti

• iswekile yekhokhonathi
• imihla
• imaple syrup
• imolasses
• imonk iziqhamo
• stevia

Izinongo kunye nezixhobo zokutya

• ipele-Pele yecayenne
• umgubo wesilili
• isinamon
• ikumin
• umgubo wegalikhi
• ijinja yomhlaba
• igwele lesondlo
• paprika
• ipelepele
• rosemary
• thyme
• I-turmeric

Qaphela ukuba uninzi lweemveliso ze-vegan ezigqityiweyo ezifumaneka evenkileni-ezinje ngee-vegan zenyama-zihlala zilayishwa nge-sodium, i-fillers, additives, kunye nezinye izithako ezinokulimaza impilo yakho.

Zama ukunamathela kukutya okupheleleyo, okungasetyenziswanga-kwaye uyeke ukutya okuhlekisayo kunye nezinye izithako ze-vegan kunye nokutya kwangaphambili.

Ukutya okunesondlo kwe-vegan kufuneka kubandakanya iintlobo ezahlukeneyo zeziqhamo, imifuno, ukutya okuziinkozo, iiproteni kunye namafutha asempilweni.

Isicwangciso sesidlo

Nantsi isampulu yesicwangciso seveki enye sokutya esibonisa ukutya okunesondlo okunokonwabela ukutya kwe-vegan.

uMvulo

• Isidlo sakusasa: i-tempeh bacon enamakhowa asikiweyo, i-avocado kunye ne-arugula ebunayo
• Isidlo sasemini: ipasta yokutya okuziinkozo okupheleleyo kunye neelentile "inyama yenyama" kunye nesaladi esecaleni
• Isidlo sangokuhlwa: Icauliflower kunye ne-chickpea tacos kunye ne-guacamole kunye ne-pico de gallo
• Izimuncumuncu: Iipopcorn ezinomoya-moya, iichips zakudala kunye nomxube wendlela

uLwesibini

• Isidlo sakusasa: coconut yogurt ngamajikijolo, i-walnuts, kunye nembewu ye-chia
• Isidlo sasemini: I-tofu ebhakwe ngeklabishi ebomvu ebomvu, ihlumelo laseBrussels, kunye nomzala wayo
• Isidlo sangokuhlwa: Isonka se-lentile se-mushroom negalikhi kagalikhi kunye neembotyi eziluhlaza zase-Italiya
• Izimuncumuncu: intsimbi yentsimbi kunye ne-guacamole, iziqhamo zesikhumba, kunye ne-crweps yaselwandle

uLwesithathu

• Isidlo sakusasa: Iitapile eziswiti ezifakwe ibhotolo yamandongomane kunye nebhanana
• Isidlo sasemini: i-tempeh taco isaladi kunye nequinoa, iiavokhado, iitumato, itswele, iimbotyi kunye necilantro
• Isidlo sangokuhlwa: I-oat risotto ene-Swiss chard, amakhowa, kunye ne-squash butternut
• Izimuncumuncu: amajikijolo adibeneyo, i-vegan protein shake, kunye ne-walnuts

uLwesine

• Isidlo sakusasa: I-quiche engenaqanda ene-silken tofu, i-broccoli, iitumato kunye nesipinatshi
• Isidlo sasemini: I-chickpea kunye ne-spinach curry kunye nerayisi emdaka
• Isidlo sangokuhlwa: Isaladi ye-lentil yeMeditera ngamakhukhamba, ii-olive, iipepile, iitumato ezomiswe lilanga, i-kale kunye neparsley
• Izimuncumuncu: I-edamame ebosiweyo, ipeyinti elisikiweyo, kunye neebhola zamandla ezenziwe nge-oats, imbewu ye-chia, ibhotolo yebhotolo, kunye neziqhamo ezomisiweyo

uLwesihlanu

• Isidlo sakusasa: ii-oats zobusuku bonke ezineesilayi ze-apile, iimbewu zethanga, isinamoni, kunye nebhotolo yebhotolo
• Isidlo sasemini: Ibhontshisi emnyama ye-veggie burger ene-broccoli ene-steamed kunye neebhatata zebhatata
• Isidlo sangokuhlwa: Imac kunye "netshizi" enegwele elinesondlo kunye nemifuno eluhlaza
• Izimuncumuncu: iipistachios, igranola eyenziwe ekhaya kunye nekhokhonathi chia pudding

uMgqibelo

• Isidlo sakusasa: Isidlo sakusasa kunye ne-tempeh, i-broccoli, i-kale, iitumato kunye ne-zucchini
• Isidlo sasemini: I-garlic-ginger tofu kunye ne-veggies edibeneyo kunye nequinoa
• Isidlo sangokuhlwa: isaladi yeembotyi ezineepea ezinamehlo amnyama, iitumato, umbona, ipepile kunye netswele
• Izimuncumuncu: imbewu eyosiweyo yethanga, iidiliya eziqanduselwe, kunye neseleri ngebhotolo yeamangile

iCawe

• Isidlo sakusasa: ingqolowa ye-grains epheleleyo kunye ne-avocado kunye nemvubelo yesondlo ecaleni kwe-vegan protein shake
• Isidlo sasemini: I-lentil chili kunye ne-asparagus egcadiweyo kunye neetapile ezibhakiweyo
• Isidlo sangokuhlwa: i-paella yemifuno nerayisi emdaka, itswele, iitumato, ipepile yentsimbi, iArtichoke, kunye neechickpeas
• Izimuncumuncu: Iiamangile, isaladi yeziqhamo, kunye neminqathe enehummus

Isampulu yesicwangciso sokutya esidweliswe apha ngasentla sichaza uninzi lwezithako ezisempilweni kunye nezitya ezinokonwabelwa kukutya okune-vegan ejikelezwe kakuhle.

Izinto ezinokubakho ezantsi kunye nezikhuselo

Nangona ukutya okujikelezwe kakuhle kwe-vegan kunokuba sempilweni kwaye kunesondlo, ukutya kwe-vegan okungacwangciswanga ngokufanelekileyo kungayonakalisa impilo yakho.

Nazi izinto ezimbalwa onokufuna ukuzijonga xa uqala ukutya kwe-vegan.

Ukuswela ukutya

Ukutya kwe-Vegan kunokunxulunyaniswa nomngcipheko okhulayo wokusilela okunesondlo.

Kungenxa yokuba inyama, intlanzi kunye neenkukhu zityebile kwizakha mzimba ezibalulekileyo ezisilela kakhulu kukutya okusekwe kwizityalo, kubandakanya iiprotein, i-iron, i-zinc, i-vitamin B12, i-phosphorus, kunye ne-omega-3 fatty acids ().

Iimveliso zezilwanyana ezinjengamaqanda kunye nobisi nazo ziphezulu kwiiproteni kunye nee-micronutrients ezinjengecalcium, i-potassium, i-phosphorus, iodine, i-iron kunye ne-magnesium (,).

Ukusika ngokupheleleyo oku kutya kukutya kunokunyusa umngcipheko wokunqongophala kwesondlo.

Ngokukodwa, iivegans zinokuba semngciphekweni omkhulu wokunqongophala kwevithamini B12, ivithamin D, calcium, iodine, isinyithi, kunye neprotein (,).

Oku kunokukhokelela kumngcipheko okhulayo wemicimbi efana ne-anemia, amathambo abuthathaka, kunye nokungakhuseleki komzimba (,,,, 22).

Amanqanaba asezantsi e-vithamini B12 anokubhekisa ikakhulu ngexesha lokukhulelwa, njengoko ukusilela kungonyusa umngcipheko weziphene ze-neural tube kunye nokuphazamisa ingqondo yomntwana wakho kunye nenkqubo yeemvakalelo ().

Ukubandakanya iintlobo zezithako ezinobutyebi kunye nokutya okuqinisiweyo ekutyeni kwakho kubalulekile ukuqinisekisa ukuba uhlangabezana neemfuno zakho zesondlo.

I-Vitamin B12 kunye nevithamini D inokufumaneka kukutya okuqinisiweyo, njengobisi olusekwe kwizityalo, ukutya okuziinkozo kunye nembiliso yesondlo.

Okwangoku, iprotein, zinc kunye nentsimbi zifumaneka kwimidumba, kwiimveliso zesoya, kumandongomane nakwiimbewu.

Ukubandakanya inani elilinganiselweyo leetyuwa ekudleni kwakho kunokukunceda uhlangane neemfuno zakho ze-iodine.

Izibonelelo

Kungaba ngumngeni ukuhlangabezana neemfuno zakho zesondlo ngelixa ulandela ukutya kwe-vegan.

Ezinye izakhamzimba ezinjengevithamini B12, ivithamin D, kunye ne-iodine, zifumaneka ikakhulu kwimveliso yezilwanyana nakukutya okuthile okuqinileyo.

Kwaye nangona i-iron engeyiyo i-heme ivela kwiintlobo ngeentlobo zokutya kwezityalo, isenokungangeniswa njenge-heme iron efumaneka kwiimveliso zezilwanyana ().

Ukuthatha i-multivitamin okanye ezinye izongezo kunokunceda ukugcwalisa naziphi na izikhewu zesondlo kunye nokubonelela ngeemicronutrients eziphambili onokuthi ulahlekile.

Iziphumo ezilungileyo, khangela i-multivitamin equkethe i-vitamin B12, i-zinc, isinyithi, i-vitamin D kunye ne-calcium.

Gcina ukhumbula ukuba kucetyiswa ngokwesiqhelo ukongeza ngexabiso eliphezulu le-vitamin B12 kuneSibonelelo seDiary esicetyiswayo (RDA), njengoko umzimba wakho ukwazi ukuthatha isixa esincinci ngexesha ().

Zama ukujolisa kwi-2,000-2,500 mcg ye-vitamin B12 ngeveki. Oku kungohlulwa kubuninzi beedosi ezincinci kwaye kunokufuna ukongezwa okwahlukileyo ukongeza kwi-multivitamin yakho).

Unokufuna kwakhona ukuthatha ioyile yealgal, ifom esekwe kwisityalo se-omega-3 fatty acid. Umzimba wakho udinga olu hlobo lwamafutha kwimpilo efanelekileyo yentliziyo, ukusebenza kwengqondo, kunye nokuthintela izifo ().

Izixhobo ezifana ne-vegan B12 kunye neoyile yealgal inokufumaneka ngokuxhaphakileyo kwi-Intanethi.

Xa kungacwangciswanga kakuhle, ukutya kwe-vegan kunokunyusa umngcipheko wokunqongophala kwezondlo. Ukulandela ukutya okunesondlo kunye nokuthatha izongezo ezithile kunokunceda ekuqinisekiseni ukuba ufumana izakhamzimba ezifunwa ngumzimba wakho.

Umgca wezantsi

Ukutya okujikelezwe kakuhle kwevegan kunempilo, kunesondlo, kwaye kuyanyaniswa nenani lezibonelelo zempilo, kubandakanya impilo ephuculweyo, iswekile yegazi, kunye nobunzima bomzimba.

Ukulandela isicwangciso sokutya se-vegan kunokukunceda ukuba ubandakanye ubuncwane obunezondlo, ukutya okugcweleyo ekutyeni kwakho ukubonelela umzimba wakho ngezakhamzimba ezifunekayo.

Gcina ukhumbula ukuba izongezo kunye nocwangciso olufanelekileyo zibalulekile ukunqanda ukusilela kwizakha mzimba ezibalulekileyo.

Ukuba unomdla kwi-veganism, jonga olu luhlu lokutya kunye nesicwangciso sokutya ukuze ufumane izimvo zoyilo kwisitya sakho se-vegan esilandelayo.