Ukudla kwe-Vegan sekuthole ukuthandwa ngenxa yezinzuzo zakho zezempilo, imvelo kanye nenhlalakahle yezilwane. Kusukela kwezinye izindlela zobisi ukuya kushizi we-vegan, kunemikhiqizo eminingi esekelwe ezitshalweni emakethe, okuhlanganisa i-vegan noma ibhotela elisekelwe esitshalweni.
Ibhotela le-Vegan esikhundleni sebhotela elingelona elobisi ngokuvamile elenziwa ngokuhlanganisa amanzi namafutha ezitshalo, afana nomnqumo, ukwatapheya, ukhukhunathi, uhlamvu lwesundu, noma inhlanganisela yamafutha. Le mikhiqizo ngokuvamile iqukethe izithako ezengeziwe, ezifana nosawoti, ama-emulsifiers, imibala, nama-flavour emvelo noma okwenziwa, ukuze ifane kakhulu nokunambitha nokuthungwa kwebhotela langempela.
Nakuba kungase kubonakale kufana ne-margarine, umehluko omkhulu ukuthi ama-margarine asengaqukatha amanani amancane obisi kuyilapho amabhotela asekelwe ezitshalweni angenayo imikhiqizo yezilwane.
Kuyini futhi kwenziwa ngani?
Ithengiswa ngezinti noma kubhavu, njengebhotela elisekelwe obisini, le mithombo yamafutha yenziwa ngomnqumo, i-alimondi, isundu, ukhukhunathi, noma amanye amafutha ezitshalo esikhundleni sokhilimu ohlutshiwe. Ngokuvamile aqukethe amakholori angu-60 kuya kwangu-100 kanye namagremu angu-6 kuya kwangu-11 wamafutha isipuni ngasinye, uma kuqhathaniswa namakholori angu-100 namagremu angu-12 wamafutha ebhotela lendabuko. Ngakho-ke, zonke izinto ezibhekwayo, amazinga ayisisekelo e-macronutrient afana kakhulu.
Ngokuphathelene nemikhuba yokudla ethandwayo sekwephuzile, kunezizathu ezimbili eziyinhloko zokuthi kungani "okusekelwe esitshalweni" kubonakala sengathi "okungenayo i-gluten."
Ukushintsha okuvamile okubheke ekudleni okusekelwe ezitshalweni kuyathandeka ngokombono wokondleka kanye nemvelo. Ngokomsoco, ukukhathazeka ngamafutha agcwele avela kumaprotheni ezilwane kwaziwa kahle. Ngokombono wemvelo, sifunda okwengeziwe unyaka ngamunye mayelana nomthelela wokukhishwa kwekhabhoni eyeqisayo okubangelwa ikakhulukazi ukudla okusekelwe enyameni kwaseNtshonalanga.
Ngokwesisekelo sekhalori negremu ngalinye, ukudla okusekelwe ezilwaneni kudinga amandla engeziwe ukuze kukhiqizwe. Ukumane udle imifino, kunokutshala izitshalo ukuze uphakele izilwane bese udla isilwane, kususa udoti omningi ohlelweni. Ezintweni ezelusayo (njengezinkomo), ziyizilwane ezikhiqiza i-methane eziyikhiphela emkhathini. Ngaphezu kwalokho, siphinde sibaphathe ngama-antibiotics kanye nezibulala-zinambuzane ukuze sibavikele ezinambuzaneni.
Izinzuzo
Njengoba amabhotela e-vegan enziwa ngamafutha athathwe ezitshalweni futhi engenayo imikhiqizo yezilwane, ukusebenzisa le mikhiqizo kungase kube nezinzuzo ezithile zezempilo nezemvelo.
Iphezulu kumafutha e-monounsaturated
Amafutha e-monounsaturated awuhlobo lwamafutha angagcwalisiwe anesibopho esisodwa esiphindwe kabili esakhiweni sawo samakhemikhali. Ngokuvamile atholakala emafutheni atholakala ezitshalweni namantongomane.
Ukudla okunamafutha amaningi e-monounsaturated kuye kwaxhunyaniswa nezinzuzo zempilo yenhliziyo, ukulawula ushukela egazini, nesisindo somzimba. Eqinisweni, izifundo ezimbalwa zithole ukuthi esikhundleni samafutha agcwele amafutha e-monounsaturated ekudleni kuhlotshaniswa nengozi ephansi yokukhuluphala kanye nesifo senhliziyo.
Njengoba amafutha amaningana atholakala ezitshalweni eyimithombo ecebile yamafutha e-monounsaturated, njengamafutha omnqumo namafutha kakotapheya, ibhotela ye-vegan ivame ukuba namafutha amaningi e-monounsaturated kunebhotela lobisi lendabuko.
Aphansi ngamafutha agcwele
Uma kuqhathaniswa nebhotela lezilwane, amabhotela asekelwe ezitshalweni ngokuvamile anamafutha agcwele kancane. Naphezu kwezincomo ezivamile, ucwaningo alutholanga ukuxhumana okubalulekile phakathi kokudla kwamafutha agcwele kanye nobungozi bezifo ezingapheli ezifana nesifo senhliziyo noma isifo sohlangothi.
Kodwa-ke, ucwaningo luye lwabonisa ukuthi amafutha agcwele angakhuphula izici eziyingozi zesifo senhliziyo, okuhlanganisa amazinga e-LDL (okubi) cholesterol, isilinganiso se-LDL (embi) kuya ku-HDL (enhle) cholesterol, namazinga eprotheni ebizwa ngokuthi i-apolipoprotein B.
Nakuba ucwaningo olwengeziwe ludingeka mayelana nendima yamafutha agcwele impilo yonke, kubalulekile ukuqaphela ukuthi amanye amafutha athathwe ezitshalweni, njengokhukhunathi namafutha esundu, ayimithombo ecebile yamafutha agcwele. Ngenxa yalokho, amanye amabhotela asekelwe ezitshalweni angase abe namanani aphezulu amafutha agcwele kunamanye.
Ukushintsha I-Allergies
Njengoba imikhiqizo eminingi yakhelwe ukuthi ibe nokunambitheka okufanayo kanye nokuzwakala emlonyeni kubhotela elivamile, amabhotela asekelwe ezitshalweni angaba esikhundleni se-vegan esilula ku-toast nasekuphekeni. Kungaba futhi enye indlela enhle yebhotela kubantu abangezwani ne-lactose noma abanokungezwani nobisi. Njengoba le mikhiqizo iyi-vegan, ifanele futhi kubantu abangezwani namaqanda, izinhlanzi noma i-shellfish.
Kodwa-ke, kubalulekile ukuqaphela ukuthi ibhotela lidlala indima ebalulekile ekuthunjweni kokugcina kanye ne-flavour yezimpahla ezibhakiwe namakhekhe ngenxa yokuqukethwe kwamanzi okuyingqayizivele kanye nezakhiwo zamakhemikhali.
Ingabe banempilo kakhudlwana?
Impendulo yalo mbuzo incike ngempela ekudleni komuntu ngamunye. Uma othile esemkhankasweni wokuthuthukisa amazinga e-cholesterol futhi ukudla kwakhe sekuvele kunamafutha agcwele ngokweqile, singancoma enye yezinketho ze-vegan ephansi ngamafutha agcwele.
Kodwa uma udla ukudla okunomsoco okunamafutha aphansi uma kuqhathaniswa, futhi amazinga akho e-cholesterol angaphakathi kwebanga elivamile, ukudla ibhotela lasendulo ngezikhathi ezithile nangokusesilinganisweni akuyona into ekhathazayo kakhulu. Kungakhathaliseki ukuthi hlobo luni lwamafutha esiwakhethayo, ukulawula ingxenye kubalulekile.
Kimina, ukudla okulungile kuhlanganisa konke ngokulinganisela, kodwa ngokombono wokudla okunomsoco, ibhotela langempela lingase libe ngcono. Ukwaneliseka okumangalisayo kwe-bhotela yebhotela akukwazi ukushintshwa, kodwa kungasenza sidle kakhulu! Izwa izimpawu zakho zangaphakathi zokugcwaliseka nokwaneliseka. Ngincoma ukuthi sandise inani lokudla okusekelwe ezitshalweni ekudleni kwethu, kodwa ngiyakhetha kusetshenzwe kancane.
Amafutha asuthisiwe ngokuvamile atholakala emikhiqizweni yezilwane, kodwa okubili okuhlukile amafutha kakhukhunathi namafutha esundu (amafutha amabili asekelwe ezitshalweni ngokuvamile enziwa ngokufinyeza kwe-vegan). Ukuthi amafutha agcwele ezilwaneni noma emikhiqizweni yezitshalo anemiphumela efanayo yenhliziyo nemithambo yegazi kuseyimpikiswano enkulu.
Abathengi kufanele baqaphele ukuthi lezi zinketho ezisekelwe ezitshalweni bezikhona amashumi eminyaka ngaphansi kwegama elihlukile: i imajarini. Ingxube yamafutha yemifino kungenzeka ishintshile, kodwa umqondo uyafana. Namuhla, uhlobo oluvame ukusetshenziswa ngamafutha esundu, acishe abe nenani elifanayo lamafutha agcwele njengebhotela langempela isipuni ngasinye.
Nokho, sazi into eyodwa: ngokungafani namafutha agcwele, ahlobene nesifo senhliziyo, amafutha kuthuliswa zingasiza ekwehliseni amazinga e-cholesterol ye-LDL (“embi”), enganciphisa ingozi yesifo senhliziyo nesifo sohlangothi.
Contraindication
Lapho uthenga ibhotela le-vegan, kubalulekile futhi ukucabangela ukwehla okungaba khona, njengekhwalithi yezithako, okuqukethwe kwe-omega-6, kanye nentengo.
Ingacutshungulwa kakhulu
Njengezinye izindlela ezisekelwe ezitshalweni ezifana nobisi lwe-oat noma ushizi we-vegan, eminye imikhiqizo icutshungulwa kakhulu kuneminye. Ucwaningo lokubheka luye lwabonisa ukuthi ukudla okuphezulu ekudleni okugayiwe kuvame ukuba ngaphansi kwezakhi ezibalulekile futhi kungase ukwandisa ingozi yokukhuluphala kanye nesifo senhliziyo.
Uma sithenga amabhotela e-vegan, sizobheka imikhiqizo ephansi kuwoyela acwengisiswe kakhulu futhi engenazo izithasiselo zokwenziwa, njengezilondolozi, imibala, nama-flavour. Ukwengeza, njengoba amabhotela e-vegan enganikeli inani elikhulu lezakhi ezibalulekile, kubalulekile ukuqhubeka nokusebenzisa le mikhiqizo ngokulinganisela njengengxenye yokudla okunempilo kukonke.
Okuqukethwe okuphezulu kwe-Omega-6 fatty acids
Ngaphezu kokuba yi-monounsaturated, amafutha amaningi emifino asetshenziswa emikhiqizweni yebhotela ye-vegan anamafutha amaningi e-polyunsaturated, ikakhulukazi ama-Omega-6 fatty acids.
I-Omega-6 ne-Omega-3 yizinhlobo ezimbili zamafutha e-polyunsaturated umzimba ongakwazi ukuwakhiqiza ngokwawo. Ngenxa yalokho, kufanele uwathole ngokudla kwakho. Nakuba zombili izinhlobo zamafutha zibalulekile, ukudla okuphezulu kwe-omega-6 kodwa okuphansi kwe-omega-3 kuye kwaboniswa ukwandisa amazinga okuvuvukala.
Ucwaningo luthole ukuthi uwoyela wemifino ungomunye wabanegalelo elikhulu ekudleni kwe-Omega-6. Ngakho-ke, ukuze usize ukukhulisa ibhalansi yalawa mafutha abalulekile, qiniseka ukuthi ufaka nemithombo yezitshalo ye-Omega-3s, njengembewu ye-chia, imbewu yefilakisi, namafutha e-kelp, njalo ekudleni kwakho.
ingase ibize kakhulu
Okunye okungase kube phansi kwebhotela elisekelwe ezitshalweni ukuthi lingabiza kakhulu kunebhotela elivamile. Nakuba ezinye izinhlobo zinenani elincintisanayo, ezinye zingabiza cishe kabili inani lebhotela elivamile. Futhi, amanye amabhrendi angaba nzima ukuwathola kunamanye.
Ngakho-ke, ngokuya ngendawo yakho nesabelomali, izinketho zakho zemikhiqizo yebhotela ye-vegan zinganqunyelwa.
Ingaqukatha izinto ezingezwani nomzimba
Nakuba ibhotela elisekelwe esitshalweni liyindlela enhle kubantu abane-allergies yobisi noma ukungabekezelelani kwe-lactose, bangase baqukathe ezinye izifo ezingase zibe khona. Ikakhulukazi, lawa mabhotela angase abe ne-soy, amantongomane esihlahla noma i-gluten.
Uma sinokungezwani nokudla, kubalulekile ukuhlola uhlu lwezithako ukuze uthole izinto ezingezwani nokudla.