Iimpazamo ezili-12 zokuzikhusela kwimifuno okanye kwimifuno yokutya

Umxholo

• 1. Ukucinga ukuba iVegan okanye iiMveliso zeMifuno ziphilile ngokuZenzekelayo
• 2. Ukungafumani Vithamini B12 eyaneleyo
• 3. Ukutshintsha inyama ngeTshizi
• 4. Ukutya kakhulu Iikhalori ezimbalwa
• 5. Ukungaseli Amanzi aaneleyo
• 6. Ukulibala Nge-Iron
• 7. Ukungatyi ngokwaneleyo
• 8. Ukutya ukutya okusezantsi kwiCalcium
• 9. Ukujongela phantsi ukubaluleka koCwangciso lokutya
• 10. Ukungatyi ukutya okwaneleyo okuneeProteni
• 11. Ukungafumani iOmega-3 Fatty Acids eyaneleyo
• 12. Ukutya iiCarbs ezininzi ezisulungekisiweyo
• Umgca osezantsi

Ukutya okulinganiselweyo kwemifuno okanye i-vegan kunokubonelela ngezibonelelo ezininzi zempilo.

Ezi ndlela zokutya zinxulunyaniswa nokwehla kobunzima, ulawulo lweswekile olungcono, ukwehla komngcipheko wesifo sentliziyo kunye nomngcipheko ophantsi weentlobo ezithile zomhlaza (,,,).

Nangona kunjalo, kunokuba ngumceli mngeni ekugcineni ukutya okuneemfuno ngokugqibeleleyo okunika zonke izondlo ozifunayo.

Eli nqaku lityhila ezinye zeempazamo eziqhelekileyo ezenziwa ngabantu kwi-vegan okanye kwimifuno yokutya imifuno, kunye nendlela yokuziphepha.

1. Ukucinga ukuba iVegan okanye iiMveliso zeMifuno ziphilile ngokuZenzekelayo

Ngelishwa, ngenxa yokuba imveliso yokutya ibhalwe "imifuno" okanye "i-vegan" ayithethi ukuba isempilweni kunendlela yesiqhelo.

Umzekelo, ubisi lweamangile lubisi oludumileyo, olusekwe kwizityalo oluhlala lusisitya kwizidlo zevegan.

Nangona kunjalo, ngelixa ubisi lweamangile lusezantsi kwiikhalori kwaye lutyebisiwe ngeevithamini kunye neeminerals ezininzi, ayisiyonto iphilileyo kunobisi lwenkomo.

Umzekelo, ikomityi e-1 (240 ml) yobisi lwenkomo enamafutha asezantsi ine-8 yeeprotheyini, ngelixa umlinganiselo ofanayo wobisi lwe-almond ongenashukela une-1 gram kuphela (5, 6).

Ubisi lwe-almond oluswiti lunokuphakama ngeswekile esongeziweyo, kunye ne-16 gram yeswekile kwikomityi enye (7).

Ezinye iimveliso zemifuno, ezinje nge-soy-based veggie burger, ii-nuggets kunye nezinye iindlela zenyama, zihlala zicutshungulwa kakhulu, zinoluhlu olude lwezinto ezingezizo ezenziweyo. Ke zihlala zingasempilweni kunezinye izinto ezenziwayo ezingezizo izityalo.

Ngaphandle kokutya imifuno, ezi mveliso zihlala zihlala ziphezulu kwiikhalori, kodwa ziswele iprotein, ifayibha kunye nezondlo eziyimfuneko kwisidlo esifanelekileyo.

Ngelixa ezi mveliso zinokuthomalalisa utshintsho lwakho kwi-vegan okanye ukutya kwemifuno, kungcono ukuzitya ngokumodareyitha kunye nokutya okunezondlo kukutya okupheleleyo.

Isishwankathelo: Ukutya okuninzi kuthengiswa njengemifuno okanye i-vegan kuhlala kucutshungulwa kakhulu, iswekile eninzi okanye ukungabikho kwezakhamzimba. Ukuba uzibandakanya ezi mveliso kwisidlo sakho, zitye kuphela ngokumodareyitha.

2. Ukungafumani Vithamini B12 eyaneleyo

Vitamin B12 idlala iindima ezininzi ezibalulekileyo emzimbeni. Kubalulekile ekudalweni kweeseli ezibomvu zegazi kunye ne-DNA, phakathi kwezinye iinkqubo ().

Ngelishwa, eyona mithombo iphambili ye-vitamin B12 yimveliso yezilwanyana, njengenyama, inkukhu, iqokobhe, amaqanda kunye neemveliso zobisi.

Ngesi sizathu, abatya inyama banomngcipheko okhulayo wokunqongophala kukavithamini B12 ().

Ukusilela kweVitamin B12 kunokubangela ukudinwa, iingxaki zememori kunye nokuqaqamba. Inokukhokelela kwi-megaloblastic anemia, imeko ebangelwe kukuba nexabiso eliphantsi kuneliqhelekileyo leeseli ezibomvu zegazi ().

Ngelishwa, ukufunxwa okuphezulu komntu okwenyani kunokwenza imaski ukusilela kwe-vitamin B12, ukufihla iimpawu de umonakalo ungalungiseki ().

Nangona kunjalo, kukho ukutya kunye nezongezo ezikhoyo ezinokunceda abatya imifuno bahlangabezane neemfuno zabo ze-vitamin B12.

Ngaphandle kwemveliso yezilwanyana, ukutya okuqinisiweyo kunye neentlobo ezithile ze-algae ezityiwayo zinevithamini B12 (,).

Abalimi bemifuno kufuneka babeke esweni ukutya kwabo i-vitamin B12 ngononophelo kwaye baqwalasele ukuthatha izongezo ukuba iimfuno zabo azifezekiswa ngokutya kuphela.

Isishwankathelo: Imifuno kunye nemifuno isemngciphekweni omkhulu wokunqongophala kwe-vitamin B12, ke qiniseka ukuba utya ukutya okuqinisiweyo okanye izongezo ze-B12.

3. Ukutshintsha inyama ngeTshizi

Enye yeendlela ezilula zokwenza phantse nayiphi na imifuno yesitya kukukhupha inyama uyitshintshe itshizi. Xa kufikwa kwincasa, ukutshintshwa kusebenza kakuhle kwiisendwitshi, iisaladi, ipasta kunye nezinye izitya ezininzi.

Nangona kunjalo, ngelixa itshizi iqulethe isixa esifanelekileyo seprotein, iivithamini kunye neeminerals, ayithathi indawo yeentlobo ezahlukeneyo zezondlo ezifumaneka enyameni.

Umzekelo, iigram ezingama-28 zenyama yenkomo, iqulethe izihlandlo ezine zentsimbi kwaye iphindwe kabini izinki efumaneka kwitshizi enye (14, 15).

I-Cheese iqulethe iiprotheni ezincinci kunye neekhalori ezingaphezulu kwenyama.

Ngapha koko, i-ounce-ounce, itshizi iqulethe kuphela i-80% yeprotein efumaneka kwinkukhu, kodwa phantse ama-2.5 amaxesha eekhalori (15, 16).

Endaweni yokumisela inyama endaweni yesonka samasi, kuya kufuneka ufake iintlobo ezahlukeneyo zokutya kwezityalo ekutyeni kwakho ukuhlangabezana neemfuno zakho zezondlo.

Iichickpeas, iquinoa, iitempeh, iilentile, iimbotyi kunye namandongomane zonke zizinto ezintle onokukhetha kuzo ukunceda ekujikelezeni ukutya kwemifuno.

Isishwankathelo: Endaweni yokutshintsha inyama ngetshizi, qiniseka ukuba ubandakanya uluhlu olwahlukeneyo lokutya kwezityalo ekutyeni kwakho ukubonelela ngezondlo ezibalulekileyo.

4. Ukutya kakhulu Iikhalori ezimbalwa

Ukutya okuninzi kunye namaqela okutya athintelwe yimifuno kunye nemifuno, enokuyenza ibe ngumngeni kubo ukuhlangabezana neemfuno zekhalori.

Ngapha koko, iivegans kunye nemifuno zihlala zitya iikhalori ezimbalwa kunabantu abatya inyama kunye nezityalo.

Olunye uphononongo luthelekise umgangatho wesondlo se-1,475 yokutya kwabantu, kubandakanya i-vegans, inyama, inyama etya iintlanzi, abantu abatya inyama kunye nezityalo kunye nabantu abatya inyama kube kanye kuphela ngeveki.

IiVegans zazinekhalori esezantsi kuwo onke amaqela, zisebenzisa ii-calories ezimbalwa ezingama-600 kunabantu abatya inyama kunye nezityalo.

Abalimi bemifuno babenekhalori ethe kratya kancinci kunee-vegans, kodwa basadla ii-calories ezingama-263 ezimbalwa kunabantu abatya inyama kunye nezityalo ().

Iikhalori zezona zinto zingumthombo wamandla emzimbeni, kwaye umzimba wakho ufuna isixa esithile ukuze usebenze. Ukuthintela iikhalori kakhulu kunokukhokelela kwiziphumo ebezingalindelekanga ezininzi, ezinje ngokusilela kwezinongo, ukudinwa kunye nokucotha komzimba (,,).

Isishwankathelo: Imifuno kunye nemifuno badla ngokufumana ukutya okuncinci kweekhalori kunabantu abatya inyama kunye nezityalo. Ukuba ulandela enye yezi ndlela zokutya, qiniseka ukuba udibana neemfuno zakho zekhalori.

5. Ukungaseli Amanzi aaneleyo

Ukusela amanzi aneleyo kubalulekile kuye wonke umntu, kodwa kubaluleke ngakumbi kwabo batya ifayibha eninzi, kubandakanya imifuno kunye nemifuno.

Abantu abatya imifuno bathanda ukutya ifayibha ephezulu, kuba iimbotyi ezityebileyo, imifuno kunye neenkozo zizinto ezisisiseko kukutya okunempilo kwemifuno.

Olunye uphononongo lufumanise ukuba abantu abatya inyama kunye nezityalo batya malunga ne-27 yeegram zosinga ngosuku, ngelixa ii-vegans kunye nemifuno zitya malunga ne-41 gram kunye ne-34 gram, ngokwahlukeneyo ().

Ukusela amanzi ngefayibha kubalulekile kuba kunokunceda ukuhambisa ifayibha kwindlela yokugaya kunye nokuthintela imiba efana negesi, ukudumba kunye nokuqunjelwa.

Ukusetyenziswa kwefayibha kubaluleke kakhulu empilweni, kwaye kunxulunyaniswe nokwehla komngcipheko wesifo sentliziyo, ukubetha, isifo seswekile kunye nokutyeba kakhulu).

Isikhokelo sangoku sicebisa abasetyhini ukuba basebenzise ubuncinci iigram ezingama-25 zosinga ngosuku, kwaye amadoda adla ubuncinci iigram ezingama-38 ().

Ukuqinisekisa ukuba usela amanzi aneleyo, sela xa uziva unxaniwe, kwaye usasaze ukungenisa kwakho amanzi imini yonke ukuze uhlale unamanzi.

Isishwankathelo: Imifuno kunye nemifuno zihlala zitya ifayibha eninzi. Ukusela amanzi aneleyo kunokunceda ekuthinteleni iingxaki zokwetyisa ezinxulunyaniswa nokwanda kwefayibha, njengegesi, ukuqunjelwa kunye nokuqunjelwa.

6. Ukulibala Nge-Iron

Inyama ngumthombo olungileyo weevithamini kunye neeminerals ezininzi, kubandakanya ne-iron.

Umzekelo, i-ounce e-3 (85-gram) yokuhambisa inyama yenkomo ye-14% yentsimbi oyifunayo usuku lonke (14).

Kwakhona, inyama iqulethe i-heme iron, uhlobo lwentsimbi umzimba wakho onokuyifunxa ngokulula.

Imithombo yokutyala yentsimbi iqulethe i-heme iron, engenako ukufunxa umzimba wakho ngokulula. Isinyithi esinge-heme sikhona kwiintlobo ezininzi zeziqhamo, imifuno, iisiriyeli kunye neembotyi ().

Ngenxa yoku, abantu abatya inyama banomngcipheko omkhulu wokukhula kwe-iron-defence anemia, imeko apho kungekho zisele zibomvu zegazi emzimbeni. Iimpawu zibandakanya ukudinwa, ukuphefumla kancinci kunye nesiyezi ().

Nangona kunjalo, ukutya okucwangciswe kakuhle kwemifuno nokuzaliswa kokutya okunotyebileyo kwezityalo kunokuhlangabezana neemfuno zakho zemihla ngemihla.

Ukuba utya imifuno okanye i-vegan, qiniseka ukusebenzisa imithombo elungileyo yentsimbi, kubandakanya iilentile, iimbotyi, ukutya okuziinkozo okuqinileyo, amandongomane, iimbewu, ihabile kunye nemifuno enamagqabi.

Ukongeza, ukutya ukutya okutyebileyo ngentsimbi kunye nokutya okuphezulu kwi-vitamin C kunokunyusa ukufunxwa kwentsimbi engeyiyo-heme ().

I-Vitamin C ifumaneka kwiziqhamo kunye nemifuno, ke kubandakanya isitya esisecaleni semifuno, isaladi okanye iziqwenga zeziqhamo kunye nokutya kwakho kunokunceda ekwandiseni ukufunxwa kwentsimbi.

Isishwankathelo: Ukutya kwezityalo kune-ayina-heme yentsimbi, engenako ukufunxa umzimba kunye ne-heme iron efumaneka enyameni. Abalimi bemifuno kufuneka babandakanye ukutya okutyebileyo ngentsimbi ekutyeni kwaye bazimatanise novithamini C ukwandisa ukufunxeka

7. Ukungatyi ngokwaneleyo

Kungenxa yokuba imveliso yokutya imifuno okanye i-vegan ayithethi ukuba ilungile kuwe.

Kukho ukutya okuninzi okucutshungulwayo okufumaneka kwivenkile yokutya engenanyama okanye iimveliso zezilwanyana.Nangona kunjalo, zihlala zinikela kancinane kwindlela otya ngayo.

Endaweni yokutya oku, sebenzisa ukutya okutyiwa njengemifuno njengethuba lokunciphisa ukutyiwa kokutya okwenziweyo kunye nokwandisa ukutya kwakho ukutya okuxineneyo, ukutya okugcweleyo, okufana neziqhamo, imifuno kunye neenkozo ezipheleleyo.

Ukonyusa ukutya oku kutya kuya kukunceda ufumane iivithamini, iiminerali kunye nee-antioxidants ozifunayo ukuze uncede ukuthintela ukuswela izondlo.

Ukutya ukutya okupheleleyo kunokutya okucutshungulwayo kunokukunika nezinye izibonelelo, njengokunyuka kwemetabolism.

Olunye uphononongo lilinganise imetabolism yabathathi-nxaxheba abali-17 emva kokuba betye isidlo esenziwe kunye nokutya okucwangcisiweyo okanye ukutya okupheleleyo.

Omabini la maqela aziva ezele ngokulinganayo emva kwesidlo, kodwa iqela ebelisitya konke ukutya latshisa phantse kabini iikhalori emva kwesidlo kuneqela elalisitya ukutya okucutshungulwayo ().

Ukuqala kubandakanya ukutya okupheleleyo ekutyeni kwakho, tshintsha okusanhlamvu okusulungekileyo kweenkozo ezipheleleyo, kwaye unciphise inani lokucutshungulwayo kunye nokutya okutyayo.

Ukongeza, zama ukongeza imifuno kunye neziqhamo kwizidlo zakho kunye nokutya okutyayo imini yonke.

Isishwankathelo: Ukutya kwemifuno kufuneka kutyebile kukutya okugcweleyo, okufana neziqhamo, imifuno kunye neenkozo ezipheleleyo. Ziya kukunceda wandise ukutya okunesondlo kwaye ukhuthaze ukutya okunesondlo.

8. Ukutya ukutya okusezantsi kwiCalcium

I-calcium yinto ebalulekileyo yezimbiwa umzimba wakho kufuneka ugcine amathambo akho kunye namazinyo omelele, nceda izihlunu zakho zisebenze ngokufanelekileyo kwaye uxhase umsebenzi wenkqubo yakho yemithambo-luvo ().

Ukunqongophala kwe-calcium kungakhokelela kwi-osteoporosis, imeko ebangela ukuba buthathaka, amathambo angena emzimbeni kwaye yonyuse umngcipheko wokuqhekeka kwethambo ().

Nangona i-calcium ifunyanwa kukutya okwahlukeneyo, owona mthombo wecalcium eyaziwayo ziimveliso zobisi.

Abo bangadliyo ngobisi kufuneka bajonge ukutya kwabo i-calcium kwaye babandakanye okunye ukutya okune-calcium ephezulu ekutyeni kwabo.

Ukutya kwezityalo ezityebileyo ngeCalcium kubandakanya i-kale, imifuno ye-collard, i-broccoli, i-bok choy, ii-almonds, amakhiwane kunye neeorenji. Ukutya okuqinisiweyo kunokuba ngumthombo olungileyo wecalcium.

Ungayifumana yonke i-calcium oyifunayo ngokudibanisa iindawo ezimbalwa zokutya kwizidlo zakho nakumashwamshwam imini yonke.

Isishwankathelo: Abo bangadli ubisi okanye iimveliso zobisi kufuneka basebenzise okunye ukutya okune-calcium eninzi ukuhlangabezana neemfuno zabo zekhalsiyam.

9. Ukujongela phantsi ukubaluleka koCwangciso lokutya

Nokuba upheka ekhaya okanye uyokutyela ngaphandle, ukutya imifuno okanye i-vegan kufuna ucwangciso olongezelelweyo.

Izicwangciso zokutya ziluncedo ngakumbi ukuba ngoku utshintsha indlela otya ngayo ukuba ube yimifuno okanye i-vegan.

Banokukunceda ukunciphisa utshintsho lwakho kwaye benze kube lula ukugcina ukutya okunesondlo kunye okunesondlo.

Xa usitya ngaphandle okanye uhambahamba, ukucwangciswa kokutya okuphambili kubaluleke kakhulu.

Ezinye iivenkile zokutyela zibonelela ngokutya okunqunyelweyo kwimifuno, ke ukujonga kwimenyu kwangethuba kunokukunceda wenze izigqibo ezizizo kwaye ukhethe ezona zondlo zikhoyo.

Ukongeza, yenza umkhwa wakho ukufumana iiresiphi ezimbalwa zemifuno veki nganye kwaye uzipheke ngokwakho.

Isishwankathelo: Ukucwangcisa ukutya ngaphambi kwexesha kunye nokwazi ukuba zeziphi iindlela onokuthi ukhethe kuzo xa usitya ngaphandle kunokuqinisekisa ukuba ugcina ukutya okwahlukileyo kunye nokulinganayo.

10. Ukungatyi ukutya okwaneleyo okuneeProteni

Iprotheni yinxalenye ebalulekileyo yokutya. Umzimba wakho uyayisebenzisa ukunceda ukwakha izicwili, ukwenza ii-enzymes kunye nokuvelisa iihomoni.

Izifundo zibonisa ukuba ukutya iiprotein nakho kunokukhuthaza iimvakalelo zokugcwala, kwandise ubunzima bemisipha kunye nokunciphisa inkanuko (,,).

Iingcebiso zangoku zicebisa ukuba abantu abadala batye ubuncinci i-0.8 yeeprotheyini ngosuku nganye kwi-2.2 yeepawundi (1 kg) yesisindo somzimba ().

Umzekelo, umntu one-154 lbs (70 kg) uya kufuna malunga ne-56 yeeprotheyini ngosuku.

Ukuba utya ukutya okusekwe kwizilwanyana, uya kuyifumana kulula ukuyifeza le mfuno.

I-ounce ezi-3 (85-gram) yokuhambisa isalmon iqulethe i-19 gram yeprotein, ngelixa inani elifanayo lenkukhu eyosiweyo ibonelela nge-27 gram (33, 16).

Ngakolunye uhlangothi, ukuba ulandela ukutya kwemifuno, unokufuna ukwenza umgudu wokutya ukutya okuneprotheni ephezulu okuya kukunceda uhlangabezane neemfuno zakho zeproteni.

Kukho intabalala yokutya kwezityalo eziqulathe isixa seprotheyini ethelekiswa nesixa onokufumana kwinyama. Umzekelo, ikomityi e-1 (198 iigram) yeelensi eziphekiweyo iqulethe i-18 yeeprotein (34).

Iimbotyi, iilentile, amandongomane, i-nut butters, i-tofu kunye ne-tempeh zinako konke ukutya kwiprotein yakho yemihla ngemihla.

Zama ukufaka okungenani enye okanye ezimbini koku kutya kwisidlo ngasinye ukuqinisekisa ukuba ufumana iprotheni eyaneleyo.

Isishwankathelo: Imifuno kufuneka ikhumbule ukutya kweeprotein kwaye ibandakanye isibonelelo esinye okanye ezibini zokutya okuphezulu kweprotein ngesidlo ngasinye.

11. Ukungafumani iOmega-3 Fatty Acids eyaneleyo

I-Omega-3 fatty acids yinxalenye ebalulekileyo yokutya.

Ziye zaboniswa ukunciphisa i-triglycerides yegazi, ukunciphisa ukudumba nokukhusela kwisifo sengqondo esixhalabisayo (,,).

Ioyile enamafutha kunye neoyile yeentlanzi zezona zinto zixhaphakileyo omega-3 fatty acids.

Ziqulathe i-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (EPA), ezi ntlobo zimbini ze-omega-3 fatty acids eziboniswe njengezona ziluncedo kakhulu.

Kwelinye icala, ukutya kwezityalo kune-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid ekufuneka umzimba wakho uyiguqulele kwi-DHA nakwi-EPA ukuze uyisebenzise ().

Ngelishwa, umzimba wakho uyakwazi ukuguqula malunga ne-5% ye-ALA iye kwi-EPA kwaye ibe ngaphantsi kwe-0.5% iye kwi-DHA ().

Ukuhlangabezana neemfuno zakho ze-omega-3 ngelixa ulandela ukutya kwemifuno, yitya ukutya okunotyebileyo lwe-ALA okanye uthathe ukuthatha isongezelelo esisekwe kwizityalo omega-3 njengeoyile yealgal.

Ukutya okuphezulu kwi-ALA omega-3 fatty acids kubandakanya imbewu ye-chia, i-walnuts, imbewu ye-hemp, i-flaxseeds, ihlumelo lase-Brussels kunye neoyile ye-perilla.

Ukubandakanya ukuhanjiswa okumbalwa koku kutya ekutyeni kwakho suku ngalunye kunokukunceda ngokulula ukuhlangabezana neemfuno ze-omega-3 ezinamanqatha acid.

Isishwankathelo: Ukutya kwezityalo kune-ALA, uhlobo lwe-omega-3 fatty acid enokuthi isebenzise umzimba wakho kwixabiso elincinci. Imifuno kufuneka itye inani elifanelekileyo lokutya okunotyebileyo lwe-ALA, okanye isebenzise isongezelelo esisekwe kwizityalo.

12. Ukutya iiCarbs ezininzi ezisulungekisiweyo

Uninzi lwabadla inyama luwela kumgibe wokutshintsha inyama ngeeCarbs ezicokisekileyo.

Ngelishwa, ipasta, isonka, iigels, iikeyiki kunye neeqhekeza zihlala ziphela njengezona zinto ziphambili ekutyeni okungalungiswanga kakuhle kwemifuno.

Ngexesha lokulungiswa, iinkozo ezicociweyo ziyahluthwa ngefayibha eluncedo efumaneka kwiinkozo ezipheleleyo.

Ifayibha inceda ukukhusela izifo ezinganyangekiyo, ikugcine uzive ugcwele kwaye icothise ukufunxwa kweswekile ukuze ugcine amanqanaba eswekile yegazi (,).

Ukutya okuphezulu kwee-carbs ezisulungekileyo kunxulunyaniswe nomngcipheko omkhulu wesifo seswekile, kunye nokunyuka kwamafutha esiswini (,).

Ukuze wandise izondlo ekudleni kwakho, cima iinkozo ezicoliweyo ezifana nesonka esimhlophe, ipasta kunye nerayisi emhlophe malunga neenkozo ezipheleleyo ezifana nequinoa, i-oats, irayisi emdaka kunye ne-buckwheat.

Ukongeza, qiniseka ukuba ubhangqa ezo ngqolowa zizonke iziqhamo, imifuno kunye nemidumba ukugcina ukutya kwakho kulunge kwaye kunesondlo.

Isishwankathelo: Endaweni yokutshintsha inyama ngee-carbs ezininzi ezicociweyo, imifuno kufuneka itye ukutya okuziinkozo njengenxalenye yokutya okusempilweni.

Umgca osezantsi

Ukutya okunesondlo kwe-vegan okanye yokutya imifuno kunokuba sempilweni kakhulu kwaye kunesondlo.

Nangona kunjalo, oku kutya kunokukhokelela ekusweleni kwezondlo kunye neengxaki zempilo ezinokubakho ukuba azicwangciswanga kakuhle.

Ukuba uqala nje ukutya ngale ndlela, jonga eli nqaku.

Ukufezekisa i-vegan esempilweni okanye ukutya kwemifuno, yitya ngokutya ukutya okupheleleyo kwaye uqiniseke ukuba uhlala usitya izakhamzimba ezimbalwa.