Ngaba kukhuselekile ukulandela ukutya kweVegan ngelixa ukhulelwe?

Umxholo

• Ukutya kwe-vegan ngexesha lokukhulelwa kunokukhuseleka
• Izibonelelo ezinokubakho
• Iinkxalabo eziqhelekileyo
• Yintoni yokutya
• Ukutya okunotyebileyo kwezityalo
• Iingcebiso zokwandisa umxholo wokutya kwakho
• Yintoni ekufuneka uyiphephe
• Izixhobo zokujonga
• Isampulu yesicwangciso sokutya kwiveki e-1
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Ukutya okutyayo kwevegan
• Umgca wezantsi

Njengoko i-veganism ikhula ngokwanda, uninzi lwabasetyhini bakhetha ukutya ngale ndlela-kubandakanya ngexesha lokukhulelwa ().

Ukutya kweVegan akubandakanyi zonke iimveliso zezilwanyana kwaye kugxininisa ukutya okupheleleyo njengemifuno kunye nemidumba. Le ndlela yokutya inxulunyaniswa nezibonelelo ezahlukeneyo zempilo, kubandakanya umngcipheko ophantsi wohlobo lweswekile 2 kunye nesifo sentliziyo (,,,).

Nangona kunjalo, abanye abantu banexhala lokuba ukutya kwe-vegan kunokubangela ukusilela kwezondlo okunokuba yingozi ngakumbi kubafazi abakhulelweyo okanye kwiintsana zabo.

Eli nqaku livavanya uphando lwangoku ukumisela ukhuseleko lokutya kwe-vegan ngexesha lokukhulelwa kwaye inike neengcebiso zendlela yokwenza ngokufanelekileyo.

Ukutya kwe-vegan ngexesha lokukhulelwa kunokukhuseleka

Ngokwembali, izidlo ze-vegan ziye zagxekwa ngokusilela kwezakhamzimba kunye nokungafaneleki kumanqanaba obomi abuthathaka, njengokukhulelwa.

Kungenxa yokuba zihlala zithambekele kwindalo efana ne-vitamin B12, i-omega-3 fat, iron, iodine, calcium, kunye ne-zinc- zonke ezo zibaluleke kakhulu ngexesha lokukhulelwa ().

Ukutya okuncinci kwezi zakhamzimba kunokubangela ukunqongophala kwezondlo, iingxaki zokukhulelwa, kunye nomama ohlwempuzekileyo kunye nempilo yeentsana ().

Umzekelo, ukungonelanga kwamanqanaba e-vitamin B12 ngexesha lokukhulelwa kunokuphakamisa umngcipheko wokukhulelwa kwesisu, ubunzima bokuzalwa okuphantsi, ukuzalwa kwangaphambi kokubeleka, okanye iziphene zokuzalwa (,).

Oko kwathethi, ukutya kwe-vegan okubonelela ngezixa ezoneleyo zezi zondlo kubonakala kunempilo njengokutya okuqhelekileyo okubandakanya inyama, amaqanda, kunye nobisi.

Umzekelo, uphando lubonisa ukuba abasetyhini abalandela ukutya kwe-vegan ngokubanzi abakho semngciphekweni omkhulu wokuba neengxaki zokukhulelwa kunabafazi abangakwenziyo oko.

Ngapha koko, abafazi be-vegan banokuba semngciphekweni ophantsi woxinzelelo lwasemva kokubeleka, icandelo lokubeleka (C-icandelo) ukuhanjiswa, kunye nokufa koomama okanye kwabantwana (,).

Ngenxa yoko, imibutho eliqela yesondlo kwihlabathi liphela, kubandakanya i-US Academy of Nutrition kunye neDietetics, ikhuphe ingxelo ezisemthethweni ezixhasa ukhuseleko lokutya kwe-vegan kuwo onke amabakala obomi, kubandakanya ukukhulelwa (, 9,).

Konke kunjalo, iingcali ziyavuma ukuba ukutya okutyunjwe kakuhle kwevegan kufuna ukubekwa esweni ngononophelo kokutya kwezondlo, ukugxila kukutya okunezondlo kunye nokutya okunezondlo, kunye nokusetyenziswa kokutya okuqinisiweyo okanye izongezo (,).

Ukutya okungalinganiyo kwevegan kuthathwa njengokukhuselekile kuwo onke amaxesha obomi, kubandakanya ukukhulelwa. Nangona kunjalo, bafuna ukucwangciswa ngononophelo.

Izibonelelo ezinokubakho

Ukutya okucwangcisiweyo kwe-vegan kunokubonelela ngezibonelelo zempilo kuwe nakumntwana wakho.

Umzekelo, izidlo ezisekwe kwizityalo zihlala zityebile kwifayibha kodwa iswekile namafutha asezantsi. Ezi mpawu zinokuzikhusela kwisifo seswekile sokukhulelwa - okanye amanqanaba eswekile yegazi ngexesha lokukhulelwa- kunye nokutyeba kakhulu ngexesha lokukhulelwa (,).

Ngapha koko, ukutya okunemifuno ye-vegan ephezulu kunye nomxholo wefayibha unokukhusela i-preeclampsia -ingxaki ebangelwa kukunyuka koxinzelelo lwegazi ngexesha lokukhulelwa (,).

Ukutya kwe-Vegan kunokunceda nokuthintela ukonakala kwe-DNA kunye nokunciphisa umngcipheko womntwana kwimicimbi ethile yophuhliso ().

Nangona kunjalo, uphando olongezelelweyo luyafuneka. Kubalulekile ukuba ukhumbule ukuba ezi zibonelelo zisebenza kuphela kukutya okucwangciswe kakuhle okunikezela ngezixa ezoneleyo zazo zonke izondlo ().

Ke, abasetyhini abanomdla wokulandela ukutya kwe-vegan ngexesha lokukhulelwa kufuneka baqwalasele ukufuna isikhokelo kwidayiti ebhalisiweyo egxile kwizidlo ezisekwe kwizityalo. Ukwenza njalo kunokunceda ekuqinisekiseni ukuba ufumana zonke izondlo ozifunayo kunye nosana lwakho.

Ukutya okucwangciswe ngokufanelekileyo kwe-vegan kunokukhusela oomama kunye neentsana kwiintlobo ezahlukeneyo zeengxaki ezinxulumene nokukhulelwa, kubandakanya isifo seswekile kunye nemicimbi yophuhliso. Kuya kufuneka unxibelelane nengcali yokutya ukuba unqwenela ukulandela oku kutya ngelixa ukhulelwe.

Iinkxalabo eziqhelekileyo

Ngelixa ukutya okunesondlo kwe-vegan kwamkelekile ngokugqibeleleyo ekukhulelweni, okucwangciswe ngokungafanelekanga kuthwala umngcipheko.

Ngenxa yokuba ukutya kwe-vegan akubandakanyi zonke iimveliso zezilwanyana, isezantsi kwizondlo ezithile. Ukungaphumeleli ukuhlawula ngokufanelekileyo izondlo ezilandelayo kunokulimaza impilo yakho neyomntwana wakho.

• Vitamin B12. Ukutya kwe-vegan ngokwendalo akunayo le vithamini. Ukusilela kunokunyusa umngcipheko wokukhulelwa kwesisu, isifo seswekile, ukuzalwa kwangaphambi kokubeleka, kunye nokungalunganga (,,,).
• Uvithamini D. Abasetyhini abaninzi banamanqanaba asezantsi e-vitamin D ngexesha lokukhulelwa ngaphandle kokutya kwabo. Amanqanaba angonelanga anokunyusa umngcipheko we-preeclampsia, ubunzima bokuzalwa okuphantsi, kunye nokuphuphuma kwesisu (,,,,).
• Intsimbi. Umzimba wakho awuthathi i-heme yentsimbi kukutya kwezityalo kunye ne-heme iron kwiimveliso zezilwanyana. Oku kunokunyusa umngcipheko wokunqongophala kwe-iron kunye neengxaki ezinxulumene noko, ezinjengokuzalwa ngaphambi kwexesha kunye nobunzima bokuzalwa (,).
• Iodine. Ukutya kwe-Vegan ngaphandle kwetyuwa, i-seaweed, okanye i-iodine supplements inokuqulatha okuncinci kwesi sondlo. Ukungafakwanga ngokwaneleyo kwe-iodine kunokubangela ukukhula okungalunganga kosana, kunye nokudodobala kwengqondo kunye nokusebenza kwengqondo (,).
• Ikhalsiyam. Ukunganeli kwe-calcium ngexesha lokukhulelwa kunokunyusa umngcipheko womama wepreeclampsia, ukwaphuka, kunye nesifo samathambo (,,).
• Amafutha e-Omega-3. Abantu abakukutya kwe-vegan bahlala benamanqanaba asezantsi egazi eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) -i-omega-3s ezimbini ezibalulekileyo kumehlo omntwana wakho, kwingqondo nakwinkqubo yemithambo-luvo ().
• Iiproteni. Ukunganeli kweprotheyini kunokunciphisa ukukhula nokukhula komntwana wakho. Iiproteni zinokubakho ngokutya kwe-vegan kodwa kube nzima ngakumbi ukwetyisa, ukonyusa iimfuno zakho zemihla ngemihla zeproteni nge-10% (,).
• Izinki. Uninzi lwabasetyhini bafumana i-zinc encinci ngexesha lokukhulelwa, oko kunokubangela ubunzima bokuzalwa okuphantsi, ukusebenza ixesha elide kunye nokuzalwa kwangaphambi kokuzalwa. I-zinc esekwe kwizityalo kunzima ngakumbi ukuyifumana, ukuphakamisa iimfuno zemihla ngemihla ngama-50% kubafazi be-vegan (,,,).
• Choline. Esi sondlo sibalulekile ekukhuleni kwenkqubo yemithambo-luvo yomntwana wakho. Uninzi lwabasetyhini lufumana kancinci kakhulu ngexesha lokukhulelwa- kwaye ukutya kwezityalo kunemilinganiselo encinci kuphela (, 31).

Ukufumana isixa esaneleyo sazo zonke izondlo kwisidlo se-vegan kunokwenzeka kodwa kufuna ukucwangciswa ngononophelo. Ngokukodwa, unokufuna ukuthatha izongezo ezininzi (, 9,).

Ukuba ufuna ukugcina ukutya kwe-vegan ngexesha lokukhulelwa, cinga ukuba uphonononge indlela otya ngayo kunye nenqanaba lezondlo, njengoko zinokukunceda uchonge kwaye ubuyekeze nakuphi na ukungena okungaphantsi.

Ukutya kwe-vegan ngokwendalo kusezantsi kwizakha mzimba ezithile, ke kuya kufuneka ucwangcise ukutya okutyayo ngononophelo, uthathe izongezo, kwaye uqhagamshelane nengcali yokutya ukuba ucwangcisa ukulandela oku kutya ngelixa ukhulelwe.

Yintoni yokutya

Ukutya okucwangciswe kakuhle kwevegan kufuneka kudibanise ukutya okuxineneyo kwezondlo kunye nokutya okuqinileyo kunye nezongezo.

Ukutya okunotyebileyo kwezityalo

Ukuba ulandela ukutya kwe-vegan ngexesha lokukhulelwa, qiniseka ukutya ukutya okwaneleyo koku kutya kulandelayo:

• Tofu, seitan, kunye netempeh. Iimveliso zesoya zityebile kwiiprotein kwaye zinokutshintsha inyama kwiindlela ezininzi zokupheka. Iinyama zokuhlekisa lolunye ukhetho kodwa akufuneki zityiwe ngokugqithileyo kuba zityebile kumanqatha netyuwa.
• Iimbotyi. Iimbotyi, ii-ertyisi, neelentile yimithombo elungileyo yefayibha kunye neprotein esekwe kwizityalo. Ukuhluma, ukubila, kunye nokupheka ngokucokisekileyo kunokwenza ukuba kubelula kumzimba wakho ukufunxa izakhamzimba ().
• Amandongomane nembewu. Uninzi yimithombo elungileyo yentsimbi kunye ne-zinc. Yitya amantongomane eBrazil usuku ngalunye ukuze uhlangabezane neemfuno zakho ze-selenium, kunye ne-walnuts kunye ne-hemp, chia, okanye imbewu yeflakisi ukuze ufumane i-alpha-linolenic acid (ALA), omega-3 ().
• I-yogurt ene-calcium enqatyisiweyo kunye nobisi lwezityalo. Oku kutya kwenza kube lula kuwe ukufumana ikhalsiyam eyaneleyo. Khetha iinguqulelo ezingenaswekile xa kunokwenzeka.
• Igwele lesondlo. Esi sisityebi sineprotein sisoloko siqiniswe nge-vitamin B12 kwaye songeza i-cheesy flavour kwizitya zakho.
• Iinkozo ezipheleleyo, iinkozo kunye ne-pseudocereals. Ukongeza ekubeni sisityebi kwifayibha kunye neevithamini ze-B, oku kutya kunikezela nge-iron kunye ne-zinc. Iinkozo ezithile, ezinje nge-teff, i-amaranth, isipelingi, kunye nequinoa, zityebe ngakumbi kwiprotein (,,,).
• Ukutya okutyaliweyo okanye okuntshulayo kwezityalo. Izinto ezifana nesonka sikaHezekile, i-miso, i-tempeh, i-natto, i-pickles, i-kimchi, i-sauerkraut kunye ne-kombucha zibonelela ngeprobiotic kunye ne-vitamin K2. Umzimba wakho unokuzifunxa lula ezi zondlo (,).
• Iziqhamo nemifuno. Iziqhamo nemifuno emfusa, ebomvu, kunye no-orenji, kunye nemifuno enamagqabi, zihlala zityebile kwizakhamzimba nakwimixube yezityalo eziluncedo (,,).

Iingcebiso zokwandisa umxholo wokutya kwakho

Amanyathelo ambalwa amancinci anokunceda ukwenza ukutya kwe-vegan kube namandla kwaye kutyebise izondlo.

Ukutya ukutya okuqinisiweyo yindlela elula yokunyusa umxholo wesondlo sokutya kwakho. Umzekelo, kuya kufuneka ujonge iliso kubisi bezityalo kunye neeyogathi eziqiniswe ngecalcium.

Ukongeza, ukutya i-1 nut yaseBrazil yonke imihla kunokukunceda uhlangabezane neemfuno zakho ze-selenium. Ukuhlangabezana neemfuno zakho zemihla ngemihla ze-ALA, faka amacephe amabini (iigram ezingama-20) zembewu ye-chia okanye yeflakisi, ikomityi ye-1/4 (40 yeigram) yeembewu ze-hemp, okanye ikomityi ye-1/3 (35 yeigram) yeewalnut kwizidlo zakho (42, 43 ).

Ngapha koko, ukubila, ukuhluma, kunye nokupheka ngeepani zentsimbi kunokuphucula ukufunxeka kwezondlo ezithile, ezinje nge-iron kunye ne-zinc (, 44).

Ukutya kwe-vegan apha ngasentla kunokukunceda uhlangane neemfuno zakho zezondlo ngexesha lokukhulelwa. Ukutya okuqinisiweyo, okuntshuliweyo, kunye nokutya okunegwele, kunye nokusebenzisa i-castware yensimbi yokupheka, kunokuqhubela phambili ukonyusa umxholo wesondlo sakho.

Yintoni ekufuneka uyiphephe

Ukuba ulandela ukutya kwe-vegan ngelixa ukhulelwe, uya kufuna ukunqanda ukutya okumbalwa ngaphaya kwenyama, intlanzi, amaqanda, kunye nobisi. Oku kubandakanya:

• Utywala. Nangona ukusela kancinci ngamanye amaxesha kunokukhuseleka ngexesha lokukhulelwa, uphando olongezelelweyo luyafuneka. Ukuze ube kwicala elikhuselekileyo, kuya kufuneka uthathele ingqalelo ukubusebenzisa bonke utywala ngexa lokukhulelwa ().
• Icaffeine. Iingcali zincoma ukuba unciphise i-caffeine yakho yokutya kwi-200-300 mg ngosuku ngexesha lokukhulelwa-elilingana ne-1-2 yeekomityi (240-480 mL) zekhofi ().
• Ukutya okugqitywe kakhulu. Ukutya okuhlekisayo, i-vegan cheeses, kunye nezityalo ezisekwe kwizityalo kunye needyithi zihlala zipakisha iswekile okanye ezinye izongezo kunye nokuswela izondlo. Kananjalo, kuya kufuneka ubatye kancinci.
• Amahlumela aluhlaza, imveliso engahlanjwanga, kunye nejusi engaxutywanga. Ezi zinto zisemngciphekweni omkhulu wokungcoliseka ziintsholongwane, ezinokuphakamisa umngcipheko wokutya ukutya kunye nokwenzakalisa umntwana wakho (,).

Ukongeza, kungcono ukunqanda iinguqulelo ezingekho mthethweni zokutya kwe-vegan, ezinje ngeziqhamo okanye ukutya okuluhlaza kwevegan. Ezi ndlela zokutya zinokuphazamisa kakhulu ukutya kwakho okunesondlo.

Ukuba ukhulelwe, cinga ukuthintela iinguqulelo ezingafunekiyo zokutya kwe-vegan, ukunqanda utywala kunye nokutya okuthile okuluhlaza, kunye nokuthintela ukutya kwakho ikhafeyini kunye nokutya okugqityiweyo.

Izixhobo zokujonga

Ezinye izondlo kunzima okanye akunakwenzeka ukuba zifumaneke kukutya okupheleleyo kwezityalo kuphela.

Kananjalo, uninzi lweengcali zempilo zicebisa ukuxhomekeka kwezi zongezo zilandelayo zokutya kwe-vegan ngexesha lokukhulelwa:

• Vitamin B12. Ngelixa kunokwenzeka ukuba ufumane i-vitamin B12 eyoneleyo kukutya okuqinisiweyo, isongezelelo yeyona ndlela inokuthenjwa yokuqinisekisa ukutya okwaneleyo (49).
• Uvithamini D. Le vithamini inokuba luncedo ngakumbi kwabasetyhini abafumana ukukhanya kwelanga okuncinci. Izinketho zeVegan zibandakanya ivithamin D2 okanye ivithamin D3 (, 51) ethathwe lichen.
• Amafutha e-Omega-3. Ioyile ye-Algae ityebile kwi-EPA kunye ne-DHA, iyenza enye indlela elungileyo yokutya iintlanzi okanye ukuthatha ioyile yeentlanzi (43).
• Iodine. Imihlaba ehlwempuzeke nge-iodine ingenza ukuba kubenzima ukufumana esonelelo saneleyo ngokutya kwezityalo. Njengoko i-iodized ityuwa kunye nolunye ulwandle olunokubangela iodine engaphezulu okanye isodiyamu ukungena, isongezelelo yeyona nto unokukhetha yona ().
• Choline. Ezinye ukutya kwezityalo ziqhayisa ngexabiso elincinci le-choline, kodwa isongezelelo yeyona nto ukubheja kwakho kukugubungela iimfuno zakho ngexesha lokukhulelwa.
• Umntu. Ukutya kwe-Vegan kuhlala kutyebile kwesi sondlo. Okwangoku, kuba ifolate idlala indima ebalulekileyo ekuthinteleni iziphene zokuzalwa, bonke abantu basetyhini abakhulelweyo okanye abazama ukukhulelwa bayakhuthazwa ukuba bathathe i-folic acid.

Unokufuna ukuqaphela i-iron, zinc, kunye ne-calcium supplements.

Nangona iivithamini zokubeleka zibalulekile, uninzi lwazo luswele isixa esaneleyo se-choline, i-omega-3s, kunye nevithamini B12 (53).

Oko kwathiwa, ukungenisa kakhulu kwezinye zezi zondlo kuthintela ukufunxwa kwezinye izakha mzimba. Ke, kungcono ukuba uthethe nomboneleli wakho wezempilo ngaphambi kokuba ungeze naziphi na izongezo kwisidlo sakho (54, 55, 56).

Ukuba ulandela ukutya kwe-vegan ngelixa ukhulelwe, kuya kufuneka uthathele ingqalelo ukuthatha i-choline, ioyile ye-algae, iodine, kunye neevithamini B12 kunye no-D, phakathi kwezinye izongezo.

Isampulu yesicwangciso sokutya kwiveki e-1

Esi sicwangciso sokutya sigubungela i-vegan izitya zeveki ezipakisha izondlo ezininzi ezijolise ekuncedeni ukukhulelwa kwakho.

uMvulo

• Isidlo sakusasa: I-chia pudding eyenziwe ngobisi lwe-soy kwaye yongezwa ngeziqhamo, amandongomane kunye nembewu
• Isidlo sasemini: iquinoa, iipepile ezigcadiweyo, iimbotyi ezimnyama, ii-avocado ezidityanisiweyo, kunye nembewu kajongilanga ebhedini yemifuno, ene-lemon-basil vinaigrette
• Isidlo sangokuhlwa: ipeni ipasta epheleleyo ye-tofu- okanye i-seitan esekwe kwisosi yetumato ebhedini ye-arugula

uLwesibini

• Isidlo sakusasa: Isipinatshi-imango-oat smoothie
• Isidlo sasemini: ingqolowa ipita chips ene-salsa, idiphu emnyama yeembotyi, i-guacamole, kunye neetshiphusi zangaphambili
• Isidlo sangokuhlwa: I-stir-fry kunye ne-tempeh, i-rice noodle, i-bok choy, i-baby corn, i-pepper kunye ne-vegan teriyaki sauce

uLwesithathu

• Isidlo sakusasa: Isidlo sakusasa senziwe nge-tofu ecekethekileyo, amakhowa agcadiweyo, kunye ne-pesto kwi-tortilla yengqolowa epheleleyo, kunye ne-soy cappuccino
• Isidlo sasemini: I-veggie sushi rolls, vegan miso soup, wakame saladi, kunye ne-edamame
• Isidlo sangokuhlwa: i-lentil dahl ebomvu enesipinatshi, iminqathe kunye ne-broccoli ekhonzwe ngerayisi yasendle

uLwesine

• Isidlo sakusasa: I-oats zobusuku obugqityiweyo ngamandongomane, imbewu, kunye neziqhamo
• Isidlo sasemini: I-tofu mushroom quiche kunye necala le-beet eluhlaza
• Isidlo sangokuhlwa: iitapile ezibhakiweyo ezineembotyi ezimhlophe, isosi yetumato, umbona, iavokhado, kunye nemifuno ecoliweyo

uLwesihlanu

• Isidlo sakusasa: yokutyala iyogathi edityaniswe negranola eyenziwe ekhaya, iziqhamo ezitsha, ibhotolo yamandongomane, iiflakes zecoconut kunye nembewu yeflakisi
• Isidlo sasemini: I-tofu kunye ne-udon isobho se-noodle ngokukhetha kwakho imifuno
• Isidlo sangokuhlwa: Ubhontshisi omnyama kunye ne-kale chili zasebenza ebhedini ye-amaranth ephekiweyo

uMgqibelo

• Isidlo sakusasa: Iipancake ezigcwele ibhotolo yamandongomane, iyogathi yezityalo, iziqhamo, kunye nokuchukumisa isiraphu yemephu
• Isidlo sasemini: I-tortilla de patatas yohlobo lweSpanish eyenziwe ngomgubo we-chickpea, iitapile zesiNgesi, amatswele, kunye neembotyi ezimnyama zenziwa ebhedini yemifuno kunye nepepile edayisiweyo.
• Isidlo sangokuhlwa: ilayishwe ngokupheleleyo i-veggie burger enecala elibomvu leklabishi kunye necarrot coleslaw

iCawe

• Isidlo sakusasa: I-vegan eyenziwe nge-blueberry-rosemary scones ekhonza ngebhotela ye-nut, i-yogurt yezityalo, iziqhamo ezintsha kunye neglasi yejusi e-orenji
• Isidlo sasemini: isobho sembotyi esimhlophe esineembewu zethanga, iklabishi ebomvu ebomvu, ikrino ekhukhumeleyo, kunye nobisi lwekhokhonathi
• Isidlo sangokuhlwa: I-vegan lasagna ene-seitan, isitshalo seqanda, i-zucchini, i-cashew basil isasazeka, kunye nesaladi esecaleni lesaladi

Ukutya okutyayo kwevegan

• Iichickpeas ezigcadiweyo
• tyala iyogathi eneziqhamo kunye negranola eyenziwe ekhaya
• iipopcorn ezinomvubelo wesondlo
• hummus kunye nemifuno
• iziqhamo ezintsha kunye nebhotolo yebhotolo
• Umxube wendlela
• Iibhola zamandla ezenziwe ekhaya
• chia pudding
• Iifomati ezenziwe ekhaya
• igranola enobisi lwezityalo
• edamame
• tyala i-latté yobisi okanye icappuccino ngesiqwenga sesiqhamo

Isidlo kunye nemibono yokutya okuntla apha ngasentla yimizekelo embalwa yokutya okunotyebileyo okunokonwabela ukonwabela lonke ixesha lokukhulelwa kwakho.

Umgca wezantsi

Ukutya okungalinganiyo kwevegan kunokuba nesondlo esoneleyo kuwo onke amabakala obomi, kubandakanya ukukhulelwa.

Ngapha koko, izidlo ze-vegan zinokukhusela ngokuchasene neengxaki ezinje ngoxinzelelo lwasemva kokubeleka, ukuhanjiswa kwecandelo le-C, kunye nokufa koomama okanye kosana.

Nangona kunjalo, ukutya okungacwangciswanga kakuhle kwe-vegan kunokunyusa umngcipheko wokunqongophala kwezondlo, kunye nokuzalwa kwangaphambi kokuzalwa, ubunzima bokuzalwa okuphantsi, kunye nokukhula kakuhle komntwana wakho.

Ke ngoko, ukulandela ukutya kwe-vegan ngelixa ukhulelwe kufuna ukucwangciswa ngononophelo. Ukuqinisekisa ukuba uhlangabezana neemfuno zakho zezondlo, cinga ngokubonisana nengcali yezidlo egxile kukutya okusekwe kwizityalo.