Yintoni ekufuneka yenziwe i-vegan kunye nendlela yokutya
Umxholo
- Nguwuphi umahluko phakathi kwevegan kunye nemifuno
- Izinto eziluncedo kunye nokungalunganga kwe-veganism
- Yintoni yokutya
- Yintoni ekufuneka uyiphephe
- Imenyu yokutya yeVegan
I-Veganism yintshukumo ejolise ekukhuthazeni inkululeko yezilwanyana, kunye nokunyusa amalungelo kunye nentlalontle. Ke, abantu ababambelela kule ntshukumo abanawo kuphela ukutya okungqongqo kwemifuno, kodwa abayisebenzisi nayiphi na imveliso enxulumene nezilwanyana.
Imifuno ihlala inemiqobo enxulumene nokunxiba, ukuzonwabisa, izithambiso kunye nokutya kwezilwanyana. Kuba kukutya okuthintelweyo, kubalulekile ukuba i-vegan ifune isikhokelo kwincutshe yesondlo ukuze ukutya okufanelekileyo kuboniswe kwaye zonke iimfuno zesondlo zifezekiswe.
Nguwuphi umahluko phakathi kwevegan kunye nemifuno
I-Veganism yindlela yobomi, engabandakanyi naziphi na izinto ezivela kwimvelaphi yezilwanyana. I-Vegetarianism, kwelinye icala, ihlala inxulumana nokusetyenziswa kokutya okungaphumi kwimvelaphi yezilwanyana kwaye kunokuhlelwa:
- Ovolactovegetarians: ngabo bantu bangatyi nyama;
- IiLactovegetarians: Ukongeza kwinyama abazityi amaqanda;
- Abadla inyama ngokungqongqo: sukuyidla inyama, amaqanda, ubisi kunye neemveliso zobisi;
- Umthambo: Ukongeza kokungazityi iimveliso zokutya ezivela kwimvelaphi yezilwanyana, azisebenzisi nayiphi na imveliso evavanyiweyo kwizilwanyana okanye evela kuyo, enje ngoboya, isikhumba okanye isilika, umzekelo.
Ke, zonke iivenji zizityalo zemifuno engqongqo, kodwa ayizizo zonke izityalo ezingqongqo eziyimifuno, njengoko zinokusebenzisa iimveliso zezilwanyana, njengezinto zokuthambisa. Funda nzulu ngomahluko phakathi kweentlobo zokutya inyama.
Izinto eziluncedo kunye nokungalunganga kwe-veganism
Olunye uphando lubonakalisile ukuba ukutya okungqongqo kwemifuno kunxulunyaniswa namathuba asezantsi okutyeba kakhulu kunye neengxaki zentliziyo, ezinje nge-atherosclerosis, umzekelo. Ukongeza, i-veganism inoxanduva lokukhuthaza intlalontle yezilwanyana, ukugcina ubomi kunye nokulwa ukuxhaphazwa kwezilwanyana ukuze kuveliswe izixhobo kunye neemveliso ezisetyenziswayo.
Nangona ii-vegans zilandela ukutya okunotye kakhulu kwi-carbohydrate, i-omega-6, ifayibha, i-folic acid, i-magnesium kunye ne-vitamin C kunye no-E, kunokubakho ukunqongophala kweevithamini ze-B, i-omega-3 kunye neeprotein ezikumgangatho ophezulu, ezinokuthi ziphazamisane nokusebenza eminye imisebenzi yomzimba. Ukubonelela ngezi ntsilelo, ioyile yeflakisi inokusetyenziswa njengomthombo we-omega-3 kunye nezixhobo ezongezelelekileyo zevithamini B12, enokumiselwa ngugqirha okanye sisondlo. Ukonyusa ukusetyenziswa kweprotein, kubalulekile ukubandakanya ukutya okunje ngequinoa, tofu, ichickpeas kunye namakhowa ekudleni, umzekelo.
Kubalulekile ukuba ukutya ngokungqongqo kwemifuno kwenziwa phantsi kwesikhokelo sesondlo ukuze zonke iimfuno zesondlo zihlangatyezwe, kuthintelwe i-anemia, i-atrophy yezihlunu kunye namalungu, ukungabikho kwamandla kunye ne-osteoporosis, umzekelo.
Yintoni yokutya
Ukutya kwe-vegan kuhlala kutyebile kwimifuno, iimbotyi, ukutya okuziinkozo, iziqhamo kunye nefayibha, kwaye kunokubandakanya ukutya okufana:
- Amazimba: irayisi, ingqolowa, ingqolowa, amaranth;
- IimbotyiIimbotyi, ii-chickpeas, iimbotyi zesoya, ii-ertyisi, amandongomane;
- Izilimo eziyizigaxa neengcambu: Iitapile zesiNgesi, ibhatata, ibhatata, icassava, yam;
- Amakhowa.;
- Isiqhamo;
- Imifuno kunye nemifuno;
- Imbewu njenge chia, iflakisi, isesame, iquinoa, ithanga nojongilanga;
- Imbewu yeoyile njengama-chestnut, iiamangile, ii walnuts, iihazelnuts;
- Iziphumo zeSoy: tofu, tempeh, soy protein, miso;
- Abanye: i-seitan, i-tahini, ubisi lwemifuno, ioyile yomnquma, ioyile yekhokhonathi.
Kuyenzeka ukuba wenze amadombolo, iihambhega kunye nolunye ulungiselelo usebenzisa ukutya kwezilwanyana kuphela, okufana neembotyi okanye ii-lentil hamburger, umzekelo.
Yintoni ekufuneka uyiphephe
Kwindlela yokutya ye-vegan, zonke iintlobo zokutya kwezilwanyana kufuneka zithintelwe, ezinje:
- Inyama ngokubanzi, inkukhu, intlanzi kunye nokutya kwaselwandle;
- Ubisi kunye neemveliso zobisi, ezinje ngeentshizi, iyogathi, isosi kunye nebhotolo;
- Ingene ezifana isoseji, isoseji, ham, bologna, ibele ikalikuni, salami;
- Amafutha ezilwanyana: ibhotolo, isinqumelo, ibhekoni;
- Sithandwa kunye nemveliso yobusi;
- Imveliso ye-Gelatine kunye ne-collagen.
Ukongeza kokungatyi nyama kunye nokutya okuvela ezilwanyaneni, ii-vegans azihlali zisebenzisa ezinye iimveliso ezinemvelaphi yezilwanyana, ezinje ngeshampoos, iisepha, izithambiso, izinto zokuthambisa, igelatin kunye nempahla yesilika, umzekelo.
Imenyu yokutya yeVegan
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yevegans:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iglasi yesiselo seamangile + i-3 toast epheleleyo kunye ne-tahini | iziqhamo ezibushelelezi kunye nobisi lwekhokhonathi + 1 ikholamu yesuphu yeflakisi | 1 isoyi iyogathi + 2 izilayi zesonka sengqolowa epheleleyo kunye netofu |
| I-snack yasekuseni | Ibhanana eli-1 kunye nekholoni enye yesuphu yebhotolo yamandongomane | I-10 cashew nuts + 1 iapile | 1 iglasi yejusi eluhlaza eneflakisi |
| Isidlo sasemini isidlo sangokuhlwa | I-tofu + irayisi yasendle + isaladi yemifuno egalelwe ioyile yomnquma | I-wholegrain ipasta ene-soy inyama, imifuno kunye ne-tomato sauce | I-lentil burger + iquinoa + isaladi eluhlaza kunye neviniga kunye neoyile yeoyile |
| Ukutya okusemva kwemini | 2 ikholoni yesuphu yeziqhamo ezomileyo + 1 ikholamu yesuphu yembewu yethanga | I-1/2 ye-avokhado enongwe ngeoyile, ityuwa, ipepile kunye neenkuni zomnqatha | I-banana smoothie enobisi lwekhokhonathi |
Kubalulekile ukuba ukhumbule ukuba ii-vegans kufuneka zibe nokutya okumiselweyo yingcali yesondlo, njengoko iimfuno zesondlo ziyahluka ngokobudala, isini kunye neemeko zempilo.
Ukufumana ezinye iingcebiso, jonga kule vidiyo into engatyiwa yimifuno:
Amanqaku Adumileyo
I-Hypomagnesemia (iMagnesium esezantsi)
