I-Vegan Meat Substitute: Isikhokelo sokuGqibela

Umxholo

• Indlela yokukhetha
• Tofu
• Tempeh
• Iiprotheyini eziLuhlaza zemifuno (TVP)
• Seitan
• Amakhowa
• Ijackfruit
• Iimbotyi neeMbotyi
• Iimpawu eziDumileyo zoNyama
• Ngaphaya kwenyama
• Gardein
• Tofurky
• I-Yves Veggie Cuisine
• Ubomi bokuKhanya
• Boca
• Iifama zeMorningStar
• Quorn
• Yintoni omele uyiphephe
• Umgca osezantsi

Zininzi izizathu zokufuna ukufaka inyama endaweni yokutya, nokuba awulandeli vegan okanye ukutya kwemifuno.

Ukutya inyama encinci akulunganga kuphela kwimpilo yakho kodwa nakwindawo esingqongileyo ().

Nangona kunjalo, ubuninzi bezinto ezithatha indawo yenyama kwenza kube nzima ukwazi ukuba yeyiphi oyikhethayo.

Nasi isikhokelo sokugqibela sokukhetha ukutshintshwa kwenyama ye-vegan kuyo nayiphi na imeko.

Indlela yokukhetha

Kuqala, jonga ukuba ngowuphi umsebenzi ongena endaweni yevegan kwisidlo sakho. Ngaba ujonge iprotheni, incasa okanye ubume?

• Ukuba usebenzisa inyama ye-vegan njengoyena ndoqo weprotheni kwisidlo sakho, emva koko jonga iilebheli ukufumana ukhetho oluneproteni.
• Ukuba ulandela i-vegan okanye ukutya kwemifuno, jonga izondlo eziphantsi kolu hlobo lokutya, njenge-iron, i-vitamin B12 kunye ne-calcium (,,).
• Ukuba ulandela ukutya okukhethekileyo okuthintela izinto ezinje ngegluten okanye isoya, jonga iimveliso ezingenazo ezi zithako.

Isishwankathelo Ukufunda ulwazi lwesondlo kunye noluhlu lwezithako kwimveliso kubalulekile ekufumaneni imveliso ehlangabezana neemfuno zakho zesondlo kunye nokutya.

Tofu

I-Tofu ibisoloko ilindile kwizidlo zemifuno amashumi eminyaka kunye nesiseko sokutya kwaseAsia kangangeenkulungwane. Ngelixa kusilela ukunambitheka kukodwa, kuthatha iincasa zezinye izithako esityeni.

Yenziwe ngokufanayo nendlela eyenziwe ngayo itshizi kubisi lwenkomo- ubisi lwe-soy luyabanda, apho ke iishevithi ezithi zicinezelwe zibe ziibhloko.

I-Tofu inokwenziwa kusetyenziswa iiarhente, ezinje ngecalcium sulphate okanye i-magnesium chloride, echaphazela iprofayile yayo yesondlo. Ukongeza, ezinye iimveliso ze-tofu ziqinisiwe ngezondlo ezifana ne-calcium, i-vitamin B12 kunye nentsimbi (5, 6,).

Umzekelo, ii-ounces ezi-4 (113 gram) zeNasoya Lite Firm Tofu ziqulathe ():

• Iikhalori: 60
• IiCarbs: 1.3 iigram
• Iprotheni: Iigrama ezili-11
• Amafutha: 2 iigrem
• Ifayibha: 1.4 iigrem
• Ikhalsiyam: I-200 mg-15% ye-Reference Daily Intake (i-RDI)
• Intsimbi: 2 mg - 25% ye-RDI yamadoda ne-11% yabasetyhini
• Vitamin B12: 2.4 mcg - 100% ye-RDI

Ukuba unenkxalabo malunga ne-GMOs, khetha imveliso ye-organic, kuba uninzi lwe-soy eveliswa e-US yenzelwe ubunjineli (8).

I-Tofu inokubhabha ukuze isetyenziswe kwi-fry-fry okanye idibene njengotshintsho lwamaqanda okanye itshizi. Yizame kwi-tofu eqhekezayo okanye i-vegan lasagna.

Isishwankathelo I-Tofu yindawo eguqukayo yenyama esekwe kwisoya ephezulu kwiprotein kwaye inezinto ezongeziweyo ezinje ngecalcium kunye nevithamin B12 ebalulekileyo kwisidlo se-vegan. Iimveliso ziyahluka kumxholo wezondlo, ke iilebheli zokufunda zibalulekile.

Tempeh

I-Tempeh yimveliso yesoya yemveli eyenziwe ngesoya enegwele. Iimbotyi zesoya ziyalungiswa kwaye zenziwe amaqebengwana.

Ngokungafaniyo ne-tofu, eyenziwe ngobisi lwe-soy, i-tempeh yenziwa kusetyenziswa yonke i-soya, ke ineprofayile eyahlukileyo yesondlo.

Iqulethe iiprotheyini ezininzi, ifayibha kunye neevithamini kune tofu. Ukongeza, njengokutya okubilisiweyo, kunokunceda impilo yokugaya ukutya ().

Ikomityi enesiqingatha (i-83 gram) yetempeh iqulethe ():

• Iikhalori: 160
• IiCarbs: 6.3 iigrem
• Iprotheni: Iigrama ezili-17
• Amafutha: 9 iigram
• Ikhalsiyam: I-92 mg-7% ye-RDI
• Intsimbi: 2 mg - 25% ye-RDI yamadoda ne-11% yabasetyhini

I-Tempeh idla ngokuxhaswa kunye neenqolowa ezifana nebhali, ngoko ke ukuba ulandela ukutya okungenayo i-gluten, qiniseka ukuba ufunde iilebula ngokucophelela.

I-Tempeh ine-flavour eyomeleleyo kunye nokuqina okuqinileyo kune-tofu. Idibene kakuhle kunye neesosi esekwe kumandongomane kwaye inokongezwa ngokulula kwiifry okanye isaladi yaseThai.

Isishwankathelo I-Tempeh yindawo yenyama ye-vegan eyenziwe kwi-soy enotyiweyo. Iphezulu kwiprotheni kwaye isebenza kakuhle kwi-fries kunye nezinye izitya zaseAsia.

Iiprotheyini eziLuhlaza zemifuno (TVP)

I-TVP yindawo yenyama ye-vegan eqhutywe kakhulu eyenziwe nge-1960s ngokutya okuhlangeneyo uArcher Daniels Midland.

Yenziwe ngokuthatha umgubo wesoya - imveliso evela kwimveliso yeoyile yesoyile- kunye nokususa amanqatha kusetyenziswa izinyibilikisi. Isiphumo siyiprotein ephezulu, imveliso enamafutha asezantsi.

Umgubo wesoya ukhutshiwe kwiimo ezahlukeneyo ezinje ngee-nuggets kunye neechunks.

I-TVP inokuthengwa ngendlela engenamanzi. Nangona kunjalo, ihlala ifumaneka kwimveliso eqingqiweyo, efriziwe, kwimifuno.

Isondlo, indebe yesiqingatha (iigram ezingama-27) zeTVP iqulethe ():

• Iikhalori: 93
• IiCarbs: 8.7 iigrem
• Iprotheni: Iigrama ezili-14
• Amafutha: 0.3 iigrem
• Ifayibha: 0.9 iigrem
• Intsimbi: 1.2 mg - 25% ye-RDI yamadoda ne-11% yabasetyhini

I-TVP yenziwe nge-soy yesiqhelo kwaye inokuba iqulethe ii-GMOs kuba uninzi lwe-soy eveliswa e-US yenzelwe ubunjineli (8).

I-TVP ayinambitheka yodwa kodwa inokongeza ubume benyama kwiitya ezinjenge-vegan chili.

Isishwankathelo I-TVP yindawo yenyama ye-vegan eqhutywe kakhulu eyenziwe kwimveliso yeoyile yesoya. Iphezulu kwiprotheni kwaye inokunika ubume benyama kwiiresiphi zevegan.

Seitan

I-Seitan, okanye i-gluten yengqolowa, ivela kwi-gluten, iprotheni yengqolowa.

Yenziwe ngokongeza amanzi kumgubo wengqolowa kunye nokususa isitatshi.

I-Seitan ixinene kwaye ihlafuna, inencasa encinci iyodwa. Ihlala inencasa yesosi yesosi okanye ezinye ii-marinade.

Inokufumaneka kwicandelo lefriji yevenkile kwiifom ezinje ngemicu kunye neziqwengana.

I-Seitan iphezulu kwiiproteni, iphantsi kwi-carbs kunye nomthombo olungileyo wentsimbi ().

Ii-ounces ezintathu (91 iigrem) ze-seitan ziqulathe ():

• Iikhalori: 108
• IiCarbs: 4.8 iigrem
• Iprotheni: Iigrama ezingama-20
• Amafutha: 1.2 iigram
• Ifayibha: 1.2 iigram
• Intsimbi: I-8 mg-100% ye-RDI yamadoda kunye ne-44% yabasetyhini

Kuba eyona nto iphambili kwi-seitan yi-gluten yengqolowa, ayifanelekanga kuye nakubani na olandela ukutya okungenagluten.

I-Seitan inokusetyenziswa endaweni yenkomo okanye yenkukhu phantse kuyo nayiphi na iresiphi. Ngokomzekelo, zama kwi-vegan yaseMongolia yenkomo yenkomo.

Isishwankathelo U-Seitan, indawo yenyama ye-vegan eyenziwe nge-gluten yengqolowa, ibonelela ngeprotein eyaneleyo kunye nentsimbi. Ingasetyenziselwa ukubambela inkukhu okanye inyama yenkomo phantse kuyo nayiphi na iresiphi kodwa ayifanelekanga kubantu abalandela ukutya okungenagluten.

Amakhowa

Amakhowa enza indawo entle yenyama ukuba ujonga ukutya okungasetyenziswanga, ukutya okugcweleyo.

Ngokwendalo banencasa yenyama, etyebile kwi-umami-uhlobo lwencasa enencasa.

Iifake ze-Portobello ze-mushroom zingafakwa okanye zosiwe endaweni ye-burger okanye zisikiwe kwaye zisetyenziswe kwi-fries okanye kwi-tacos.

Amakhowa aphantsi kweekhalori kunye nefayibha ephezulu, ebenza ukhetho olufanelekileyo kubantu abazama ukunciphisa umzimba. Nangona kunjalo, aziqulathanga protein eninzi (13).

Ikomityi enye (i-121 gram) yamakhowa e-portabella aqholiweyo aqukethe (13):

• Iikhalori: 42
• IiCarbs: Iigrama ezi-6
• Iprotheni: 5.2 iigram
• Amafutha: 0.9 iigrem
• Ifayibha: 2.7 iigrem
• Intsimbi: I-0.7 mg-9% ye-RDI yamadoda kunye ne-4% yabasetyhini

Yongeza ama-mushroom kwi-pastas, i-stir-fries kunye neesaladi okanye uye kwi-vegan portobello burger.

Isishwankathelo Amakhowa anokusetyenziselwa ukubambela inyama kwaye anike incasa ebabazekayo kunye nokuthungwa. Ziyindlela enhle ukuba ukhangele ukunciphisa ukutya kwakho kokutya okucutshungulwayo. Nangona kunjalo, ziphantsi kakhulu kwiprotheni.

Ijackfruit

Nangona iJackfruit isetyenzisiwe kwizidlo zaseMzantsi-mpuma zaseAsia kangangeenkulungwane, isandula ukuthandwa e-US njengendawo yenyama.

Sisisiqhamo esikhulu, esikweleenjiko kunye nenyama esinencasa efihlakeleyo, eneziqhamo ekuthiwa iyafana nepayina.

IJackfruit ine-chewy texture kwaye ihlala isetyenziswa njengendawo yokutya inyama yehagu kwiiresiphi ze-BBQ.

Ingathengwa ikrwada okanye enkonkxiweyo. Ezinye i-jackfruit enkonkxiweyo itywinwe kwisiraphu, ke funda iilebhile ngononophelo kwiswekile eyongeziweyo.

Njengokuba i-jackfruit iphezulu kwi-carbs kwaye iphantsi kwiprotheyini, isenokungabi lolona khetho lufanelekileyo ukuba ufuna umthombo weprotein esekwe kwizityalo. Nangona kunjalo, xa iphakwa nokunye ukutya okuneproteni ephezulu, yenza inyama ibe yindawo eqinisekisayo (14).

Ikomityi enye (154 gram) yejackfruit eluhlaza iqulethe (14):

• Iikhalori: 155
• IiCarbs: Iigram ezingama-40
• Iprotheni: 2.4 iigrem
• Amafutha: 0.5 grams
• Ifayibha: 2.6 iigram
• Ikhalsiyam: I-56 mg-4% ye-RDI
• Intsimbi: I-1.0 mg-13% ye-RDI yamadoda kunye ne-6% yabasetyhini

Ukuba unomdla wokuzama ijezi, zenzele isandwich yejackfruit ye-BBQ.

Isishwankathelo IJackfruit sisiqhamo esikweleenjiko esingasetyenziselwa ukubambela inyama yehagu kwiiresiphi ze-barbecue. Iphezulu kwi-carbs kwaye iphantsi kwiprotheyini, iyenza indawo engenampilo yesondlo endaweni yenyama.

Iimbotyi neeMbotyi

Iimbotyi kunye nemidumba yimithombo efikelelekayo yeeprotein ezisekwe kwizityalo ezisebenza njengezinentliziyo kunye nokuzalisa inyama endaweni.

Ngaphezu koko, kukutya okupheleleyo, okungasetyenziswanga.

Zininzi iindidi zeembotyi: ii-chickpeas, iimbotyi ezimnyama, iilentile nezinye.

Imbotyi nganye inencasa eyahlukileyo, ngenxa yoko isebenza kakuhle kwiindidi zokutya. Umzekelo, iimbotyi ezimnyama kunye neembotyi zepinto zincedisa iiresiphi zaseMexico, ngelixa ii-chickpeas kunye neembotyi ze-cannellini zisebenza kakuhle nencasa yeMeditera.

Nangona iimbotyi zingumthombo olungileyo weprotein esekwe kwizityalo, azinazo zonke iiamino acid eziyimfuneko zodwa. Nangona kunjalo, ziphezulu kwifayibha kunye nomthombo omkhulu wemifuno yentsimbi (15).

Umzekelo, ikomityi enye (198 gram) yeelensi eziphekiweyo iqulethe (15):

• Iikhalori: 230
• IiCarbs: Iigram ezingama-40
• Iprotheni: Iigrama ezili-18
• Amafutha: 0.8 iigrem
• Ifayibha: 15.6 iigram
• Ikhalsiyam: I-37.6 mg-3% ye-RDI
• Intsimbi: I-6.6 mg - 83% ye-RDI yamadoda kunye ne-37% yabasetyhini

Iimbotyi zingasetyenziswa kwiisuphu, isityu, iiburgers kunye nezinye iindlela zokupheka. Yiya kwi-vegan sloppy joe eyenziwe kwiilensi ngexesha elizayo xa ufuna ukutya okuneproteni ephezulu.

Isishwankathelo Iimbotyi zineprotein ephezulu, ifayibha ephezulu kunye nentsimbi ephezulu ukutya okupheleleyo kunye nenyama ye-vegan yenyama. Zingasetyenziswa kwiisuphu, isityu kunye neeburger.

Iimpawu eziDumileyo zoNyama

Kukho amakhulu ezinto ezithatha indawo endaweni yentengiso, zisenza inyama-engenasondlo, ukutya okuneproteni ephezulu kakhulu ngokulula.

Nangona kunjalo, ayisiyiyo yonke into engenanyama ayinyanzelekanga ukuba ube yi-vegan, ke ukuba usekutyeni okungqongqo kwe-vegan, kunokuba ujonge nje okwahlukileyo, kubalulekile ukuba ufunde iilebhile ngononophelo.

Nalu ukhetho lweenkampani ezenza indawo yenyama edumileyo, nangona ingezizo zonke ezijolise ngokungqongqo kwimveliso yevegan.

Ngaphaya kwenyama

Ngaphandle kwenyama yenye yeenkampani ezintsha zokutshintsha inyama. Ngaphandle kwabo kweBurger kuthiwa bajonge, bapheke kwaye bangcamle njengenyama.

Iimveliso zabo ziyi-vegan kwaye zisimahla kwii-GMOs, gluten kunye nesoy.

I-Beyond Burger yenziwe ngeprotein ye-ertyisi, ioyile ye-canola, ioyile yekhokhonathi, isitatshi setapile kunye nezinye izinto. Ipatti enye ineekhalori ezingama-270, iigram ezingama-20 zeprotheyini, iigrama ezi-3 zefayibha kunye ne-30% ye-RDI yentsimbi (16).

Ngaphandle kwenyama ikwenza iisoseji, indawo yenkuku kunye nenyama iyaqhekeka.

Gardein

I-Gardein yenza iintlobo ezahlukeneyo ezikhoyo, ezilungele ukusetyenziswa zenyama.

Iimveliso zabo zibandakanya indawo yenkuku, inyama yenkomo, inyama yehagu kunye nentlanzi, kwaye ziqala kwi-burger ukuya kwiibhola zenyama. Uninzi lwezinto zabo lubandakanya iisosi ezinje nge-teriyaki okanye i-mandarin flavour orange.

I-Ultimate Beefless Burger yenziwe nge-soy protein concentrate, i-gluten yengqolowa kunye nezinye izithako. Ipatty nganye inikezela ngeekhalori ezili-140, i-15 yeeprotheyini, i-3 gram yefiber kunye ne-15% ye-RDI yentsimbi (17).

Iimveliso zikaGardein ziqinisekisiwe ngevegan kwaye akukho bisi; nangona kunjalo, akaziwa nokuba basebenzisa izithako zeGMO.

Ngelixa umgca wabo ophambili weemveliso ubandakanya i-gluten, uGardein wenza umgca ongenanto ye-gluten.

Tofurky

I-Tofurky, edume nge-Thanksgiving roast, ivelisa inyama endaweni yayo, kubandakanya iisoseji, izilayi zokutya kunye nenyama yomhlaba.

Iimveliso zabo zenziwe nge-tofu kunye ne-gluten yengqolowa, ke azikulungelanga ukutya kwe-gluten- okanye i-soy-free.

Inye nje yeeSoseji zabo zokuqala zase-Italiyane zineekhalori ezingama-280, iigrama ezingama-30 zeprotheyini, iigram ezili-14 zamafutha ne-20% yeRDI yentsimbi (18).

Ke ngoko, ngelixa ukhetho lweprotein ephezulu, zikwikhalori eziphezulu.

Iimveliso zabo aziqinisekiswanga kwaye aziyiyo i-GMO.

I-Yves Veggie Cuisine

Iimveliso zeveves zeYves Veggie Cuisine zibandakanya iiburger, izilayi zokutya, izinja ezishushu kunye neesoseji, kunye "nenyama yenkomo" kunye "nesoseji" yomhlaba.

Umjikelo wabo weVegie Ground wenziwe "ngemveliso yeproteyini yesoya," "imveliso yeprotein yengqolowa" kunye nezinye izinto ezininzi, kubandakanya iivithamini kunye neeminerals.

Ikomityi yesithathu (55 gram) ineekhalori ezingama-60, iigram ezili-9 zeprotheyini, iigrama ezi-3 zefayibha kunye ne-20% yeRDI yentsimbi (19).

Ezinye zeemveliso zazo zibonakala ngathi aziqinisekiswanga njenge-GMO, ngelixa ezinye zingenaso eso siqinisekiso.

Iimveliso zabo zenziwe ngesoya nengqolowa, zibenza zingalunganga kwabo bakutyayo- okanye ukutya okungenagluten.

Ubomi bokuKhanya

I-Lightlife, inkampani ekudala ithathe indawo yenyama, yenza iiburger, iisiki zokuhambisa, izinja ezishushu kunye neesoseji, kunye "nenyama yenkomo" kunye "nesoseji." Bavelisa ukutya okuneqhwa kunye nokungatyiwa kwenyama.

Umhlaba wabo weGimme Lean Veggie Ground wenziwe ngemixube yeproteyini ebunjiweyo. Ikwanayo nengqolowa ye-gluten, nangona ibonakala ingezantsi koluhlu lwezithako.

Ii-ounces ezimbini (i-56 gram) zineekhalori ezingama-60, i-8 yeeprotheyini, i-3 gram yefayibha kunye ne-6% ye-RDI yentsimbi (20).

Iimveliso zazo aziqinisekiswanga kwaye ziqinisekisiwe vegan.

Njengokuba ukutya kwabo kusenziwa kunye nesoya nengqolowa, kufuneka zithintelwe ngabo bangazisebenzisiyo ezi zithako.

Boca

Eziphethwe nguKraft, iimveliso zeBoca zifumaneka endaweni yenyama, nangona ingenguye wonke ompe. Umgca uquka iiburger, iisoseji, "inyama" iyaqhekeka nokunye.

Zenziwe kakhulu, zenziwe nge-soy protein concentrate, i-gluten yengqolowa, iprotheni yengqolowa ene-hydrolyzed kunye neoyile yombona, phakathi koluhlu olude lwezinye izithako.

Uninzi lweemveliso zazo ziqulathe itshizi, engeyiyo i-vegan. Ngapha koko, itshizi iqulethe ii-enzyme ezingafakwanga imifuno.

Funda iilebhile ngononophelo, ukuqinisekisa ukuba uthenga imveliso ye-vegan ye-Boca ukuba ulandela indlela yokuphila ye-vegan.

I-Boca Chik'n Vegan Patty (71 gram) ineekhalori ezili-150, iigram ezili-12 zeeprotheyini, iigram ezi-3 zefayibha kunye ne-10% ye-RDI yentsimbi (21).

I-Boca Burgers iqulethe i-soy kunye nengqolowa, ekunokwenzeka ukuba ivela kwimithombo yobunjineli, nangona inemveliso ephawulwe ngokucacileyo engeyo-GMO.

Iifama zeMorningStar

Iifama zaseMorningStar, ezingabanini bakaKellogg, zibanga ukuba "yiMelika # 1 veggie burger brand," mhlawumbi ngenxa yokufumaneka kwayo ngokubanzi kunokuba incasa yayo okanye umxholo wesondlo (22).

Benza iincasa ezininzi ze-veggie burger, izinto ezingena endaweni yenkukhu, izinja ezishushu zemifuno, izitya zemifuno, iziqalo zokutya kunye nesidlo sakusasa "inyama".

Ngelixa uninzi lweemveliso zabo zingeyiyo i-vegan, banikezela nge-vegan burger.

Umzekelo, iiBegan Lovers Vegan burger zabo zenziwe ngeoyile yemifuno eyahlukeneyo, ingqolowa ye-gluten, iproteni yokwahlulahlula, umgubo wesoya kunye nezinye izithako (23).

I-burger enye (i-113 gram) ineekhalori ezingama-280, i-27 gram yeprotini, i-4 gram yefayibha kunye ne-10% ye-RDI yentsimbi (23).

Ayizizo zonke iimveliso zabo eziqinisekisiweyo ukuba zikhululekile kwizithako ze-GMO, nangona i-Meat Lovers vegan burger yenziwe nge-non-GMO soy.

Iimveliso zeMorningstar zinezithako ezisekwe kwisoyi kunye nengqolowa, ke akufuneki zityiwe ngabantu abangena-soy okanye i-gluten-free.

Quorn

I-Quorn yenza inyama ethatha imifuno endaweni ye-mycoprotein, ukungunda okunotyiweyo okufumaneka emhlabeni.

Ngelixa i-mycoprotein ibonakala ikhuselekile ukuba ingasetyenziswa, kuye kwakho iingxelo ezininzi zokungabikho komzimba kunye neempawu zesisu emva kokutya iimveliso ze-Quorn ().

Iimveliso zekorn zibandakanya umhlaba, iithenda, iipatties kunye nokusikwa. Ngelixa uninzi lweemveliso zabo zenziwe ngabamhlophe beqanda, babonelela ngeendlela zokukhetha i-vegan.

I-Vegan Naked Chick'n Cutlets yazo zenziwe nge-mycoprotein, i-potato protein kunye ne-pea fiber kwaye zongeze i-flavouring, i-carrageenan kunye ne-gluten yengqolowa.

I-cutlet enye (i-63 gram) ineekhalori ezingama-70, i-10 gram yeprotini kunye ne-3 gram yefayibha (25).

Ezinye iimveliso ze-Quorn ziqinisekisiwe ezingezizo ze-GMO, kodwa ezinye azinjalo.

Ngelixa i-Quorn yenziwa ivela kumthombo owahlukileyo weprotheni, uninzi lweemveliso ziqulathe amaqanda amhlophe kunye ne-gluten yengqolowa, ke qiniseka ukuba ufunda iilebhile ngocoselelo ukuba utya ngendlela ekhethekileyo.

Isishwankathelo Zininzi izinto ezithandwayo zokubambela inyama kwindawo yentengiso. Nangona kunjalo, uninzi luqukethe ingqolowa, isoya kunye nezithako ze-GMO, kwaye ayizizo zonke iivegan, ke funda iilebhile ngononophelo ukuze ufumane imveliso efanelekileyo yokutya kwakho.

Yintoni omele uyiphephe

Abantu abanokutya okanye ukunganyamezelani kunokufuna ukuba bafunde iilebhile ngononophelo ukuze kuthintelwe izinto ezifana ne-gluten, ubisi, isoya, amaqanda kunye nombona.

Ngapha koko, sukucinga ukuba imveliso iyi-vegan ngenxa yokuba ingenanyama. Uninzi lweemveliso ezingenanyama zibandakanya amaqanda, ubisi kunye neencasa zendalo ezivela kwimveliso yezilwanyana kunye nee-enzymes, ezinokubandakanya i-rennet yezilwanyana (26).

Ngelixa uninzi lweemveliso eziqinisekisiweyo ze-organic kunye ezingezizo ze-GMO zikhona, ezona zifumaneka ngokubanzi, ezinje ngeeFama zaseMorningStar kunye neBoca Burgers, kunokwenzeka ukuba zenziwe ngombona wobunjineli kunye nesoya.

Ukongeza, njengokutya okuninzi okucutshungulwayo, uninzi lwezinto ezingena endaweni ye-vegan ziphezulu kwi-sodium, ke qiniseka ukuba ufunda iilebheli ukuba ubukele ukutya kwakho isodium.

Ukutya okusempilweni kusekelwe kukutya okucutshungulweyo okuncinci, ke lumka uluhlu olude lwezithako ezizaliswe ngamagama ongawaziyo.

Isishwankathelo Khetha indawo ye-vegan yenyama eqhutywa kancinci, enezithako ezibonakalayo. Ziphephe izinto ezenziwa kakhulu ezingaqinisekiswanga ukuba zikhululekile kwiimveliso zezilwanyana.

Umgca osezantsi

Kwezi ntsuku, amakhulukhulu ezinto ezibanjelwe inyama yenyani ziyafumaneka, zombini zivela kwimithombo yendalo kunye necutshungulweyo.

Iprofayile yesondlo kwezi mveliso yahluka kakhulu, ke zikhethe ngokusekwe kwizidingo zakho zokutya nezesondlo.

Ngeendlela ezininzi onokukhetha kuzo, ukufumana inyama ye-vegan engenela iimfuno zakho kufuneka iqonde.