UMongameli we-VegFamily.com, insiza enkulu kunazo zonke eku-inthanethi yabazali abadla imifino, u-Erin Pavlina utshela ngesibonelo sakhe sempilo ukuthi ukukhulelwa nokudla kwemifino akuhambisani nje kuphela, kodwa kuhambisana ngokuphelele. Indaba igcwele umkhawulo ngemininingwane emincane, ukuze abesifazane abakhulelwe abadla imifino bazokwazi ukuthola izimpendulo zemibuzo evame kakhulu:
Ngo-1997, ngakushintsha ngokuphelele ukudla kwami. Ekuqaleni ngenqaba ngokuphelele inyama - ngaba imifino. Ngemva kwezinyanga ezingu-9, ngashintshela esigabeni "sama-vegans", okungukuthi, ngaqeda yonke imikhiqizo yezilwane ekudleni kwami, kuhlanganise nobisi nemikhiqizo yobisi (ushizi, ibhotela, njll.), amaqanda noju. Manje ukudla kwami sekuhlanganisa izithelo, imifino, amantongomane, okusanhlamvu nemifino kuphela. Ngenzeni konke lokhu? Ngoba ngangifuna ukuba nempilo enhle ngangokunokwenzeka. Ngafunda lolu daba, ngafunda izincwadi eziningi ngalesi sihloko futhi ngabona ukuthi izigidi zabantu emhlabeni zinamathela ekudleni kwemifino. Banempilo, baphila isikhathi eside kunalabo abadla inyama nemikhiqizo yobisi, futhi izingane zabo ziyizingane ezinamandla nezinempilo kunazo zonke emhlabeni. Ama-Vegans mancane kakhulu engcupheni yomdlavuza, isifo senhliziyo, kanye nokushaywa unhlangothi futhi akuvamile ukuba aphathwe yizifo ezifana nesifo sikashukela kanye nesifuba somoya. Kodwa ingabe kuphephile ukuhlala i-vegan ngenkathi ukhulelwe? Ingabe kuphephile ukuncelisa ingane ibele ngokudla okuqinile kwemifino? Futhi kungenzeka yini ukukhulisa ingane njenge-vegan ngaphandle kokufaka impilo yakhe engozini? Yebo.
Lapho ngikhulelwa (cishe eminyakeni emithathu edlule), abantu abaningi babuza ukuthi ngizoqhubeka yini ukuba yi-vegan. Ngaphinda ngaqala olwami uphenyo. Ngifunde izincwadi ezikhuluma ngabesifazane abahlala be-vegan ngesikhathi bekhulelwe futhi bondla izingane zabo ngokudla okufanayo. Kuningi engangingacacile, futhi ngiyaqiniseka ukuthi nawe unjalo. Ngizozama ukuphendula imibuzo evame kakhulu ephathelene nokukhulelwa, ukuncelisa kanye nokudla okulandelayo kwengane ngokuhambisana nokudla okuqinile kwemifino.
Yini okufanele udle ngesikhathi sokukhulelwa?
Ngesikhathi sokukhulelwa, kubaluleke kakhulu ukugcina ukudla okulungile - ukukhula okufanele kwengane kuncike kulokhu. Abadla imifino abakhulelwe banenzuzo enkulu: ukudla kwabo kugcwele amavithamini nosawoti wamaminerali adingwa ingane. Uma udla izithelo ezinhlanu ngesidlo sasekuseni kanye nezidlo ezinhlanu zemifino kwasemini, zama UKUNGAtholi amavithamini amaningi! Kubaluleke kakhulu ukuhlukanisa ukudla kwakho ngesikhathi sokukhulelwa ukuze unikeze umzimba inani elanele kanye nohlu lwamavithamini nosawoti wamaminerali. Ngezansi kunezinketho ezimbalwa zokudla kwansuku zonke okunikeza zonke izakhi ezidingekayo wesifazane okhulelwe. Ngendlela, abantu abangadli imifino nabo bafaneleka kakhulu izitsha ezihlongozwayo.
Ukudla kwasekuseni:
Ama-pancake kafulawa we-bran anongwe isiraphu ye-maple
I-puree yesithelo
Iphalishi lokusanhlamvu nge-bran, ubisi lwe-soy
I-Oatmeal nama-apula nesinamoni
I-Bran wheat toast kanye nejamu yezithelo
I-Tofu ephehliwe ngo-anyanisi kanye nopelepele obomvu nohlaza
Usuku lokudla:
Isaladi yemifino kanye ulethisi ngamafutha yemifino sigqoka
I-Vegetarian Bran Bread Sandwich: Ukwatapheya, Ulethisi, Utamatisi kanye No-anyanisi
Amazambane abilisiwe nge-broccoli kanye nokhilimu omuncu we-soy
Isangweji se-Falafel ne-tahini namakhukhamba
Isobho le-pea eliphansi
Dinner:
I-pasta eyenziwe ngofulawa kakolweni nge-bran, enongwe nge-marinara sauce
Amakhukhi azocwila
I-pizza yemifino ngaphandle koshizi
Irayisi elinsundu lemifino kanye ne-tofu gxuma-gazinga
I-Potato lentil eyosiwe
Ubhontshisi Obhakiwe Nge-BBQ Sauce
isipinashi lasagna
Ukudla okulula okulula:
I-Popcorn ene-Dietary Yeast
Izithelo ezomile
Izithelo eziswidi
Nuts
Amaprotheni
Noma yikuphi ukudla kuqukethe amaprotheni. Uma udla ama-calories anele nsuku zonke ngokudla okunempilo okuhlukahlukene, ungaqiniseka ukuthi umzimba wakho nawo uthola inani elidingekayo lamaprotheni ngawo. Hhayi-ke, kulabo abasakungabaza lokhu, singakweluleka ukuthi udle amantongomane amaningi kanye nemifino. Uma uthola amaprotheni kuphela emithonjeni yezitshalo, ukudla kwakho kushoda i-cholesterol, into ebangela ukuvaleka kwemithambo yegazi. Ungazilambi - futhi amaprotheni ekudleni kwakho azokwanela wena nengane yakho.
Calcium
Abantu abaningi, kuhlanganise nodokotela abaningi, bakholelwa ukuthi ubisi kufanele luphuzwe ukuze luhlangabezane nezidingo zomzimba ze-calcium. Lokhu akulona iqiniso. Ukudla kwemifino kucebile kakhulu nge-calcium. I-calcium eningi itholakala emifino enamaqabunga njenge-broccoli ne-kale, amantongomane amaningi, i-tofu, amajusi anezithako ze-calcium angasebenza njengomthombo we-calcium. Ukuze ucebise ukudla nge-calcium, kuyasiza ukwengeza i-molasses ne-rum nembewu yesesame ekudleni.
Usongo lokuntuleka kwe-iron anemia
Enye inganekwane esabalele. Ukudla kwemifino okunokulinganisela kahle, okuhlukahlukene kuzokunikeza i-ayoni eyanele nobabili wena nosana lwakho olukhulayo. Uma upheka ngamapani ensimbi, ukudla kuzomunca insimbi eyengeziwe. Ukudla izithelo ezisawolintshi nokunye ukudla okunovithamini C ogcwele kanye nokudla okune-iron nakho kuthuthukisa ukumuncwa kwensimbi. Imithombo emihle kakhulu yensimbi ihlanganisa ama-prunes, ubhontshisi, isipinashi, ama-molasses ane-rum, uphizi, omisiwe, i-tofu, igciwane likakolweni, i-wheat bran, ama-strawberry, amazambane, nama-oats.
Ngidinga ukuthatha amavithamini?
Uma unokudla okuhlelwe kahle futhi ukwazi ukuthenga imikhiqizo yekhwalithi ephezulu, awudingi ama-vitamin complexes akhethekile kwabesifazane abakhulelwe. Okuwukuphela kwevithamini entula ekudleni kwemifino yi-B12. Uma ungathengi ukudla okukhethekile okuqiniswe nge-vitamin B12, kufanele nakanjani ukusebenzise ngendlela yezithako zamavithamini. Ngokwami, angizange ngithathe noma yimaphi amavithamini ngesikhathi sokukhulelwa. Udokotela wami wangithumela ngezikhathi ezithile ukuze ngiyohlolwa igazi ukuze ngihlole i-folic acid, i-vitamin B12, nezinye izakhi, futhi ukufunda kwami akuzange kwehle ngaphansi kokujwayelekile. Kodwa-ke, uma ungaqiniseki ukuthi izidingo zakho zansuku zonke zamavithamini zaneliswa ngokwanele, akekho okuvimbela ukuthatha ama-vitamin complexes kwabesifazane abakhulelwe.
Ukuncelisa isisu
Ngancelisa indodakazi yami ibele kwaze kwaba yizinyanga eziyisikhombisa. Sonke lesi sikhathi, njengabo bonke omama abahlengikazi, ngangidla kancane kunokuvamile, kodwa angizange ngishintshe indlela engidla ngayo evamile. Lapho izalwa, indodakazi yami yayinesisindo esingu-3,250 kg, yabe isiba nesisindo esihle kakhulu. Akugcini lapho, ngiyazi abesifazane abambalwa abadla imifino asebencelise isikhathi eside kunami, nezingane zabo sezikhule kahle. Ubisi lwebele lukamama odla imifino aluqukethe ubuthi obuningi nezibulala-zinambuzane ezitholakala obisini lowesifazane odla inyama. Lokhu kubeka umntwana odla imifino esimeni esihle sokuqala, okumnika ithuba elihle lempilo esikhathini esizayo esiseduze nakude.
Ingabe ingane izokhula inempilo futhi ikhuthele?
Ngaphandle kokungabaza. Izingane ezikhuliswe ngokudla imifino zidla izithelo nemifino kakhulu kunoontanga bazo abadla imikhiqizo yezilwane. Izingane ezidla imifino mancane amathuba okuba zigule, zihlupheke kakhulu ngokungezwani nokudla. Ekuqaleni kokudla okuhambisanayo, izithelo nemifino purees kufanele zingeniswe ekudleni kwengane. Njengoba umntwana ekhula, angavele aqale ukunikeza ukudla okuvela etafuleni “elidala” lemifino. Nakhu ukudla okumbalwa okuzojabulisa ingane yakho lapho ikhula: ibhotela lamantongomane namasemishi ojeli; izithelo nezithelo cocktails; i-oatmeal nama-apula nesinamoni; i-spaghetti ne-tomato sauce; i-applesauce; omisiwe; i-broccoli ene-steam; amazambane abhakiwe; irayisi; ama-soy cutlets nanoma yiziphi izitsha ezihlangothini; ama-waffles, ama-pancake kanye ne-toast yesiFulentshi nesiraphu ye-maple; ama-pancake nge-blueberries; ... nokunye okuningi!
Ekuphetheni
Ukukhulisa ingane edla imifino, njenganoma iyiphi enye ingane, kuyajabulisa, kuyazuzisa, nomsebenzi onzima. Kodwa ukudla kwemifino kuzomnika isiqalo esihle ekuphileni. Angizisoli ngesinqumo sami umzuzu owodwa. Indodakazi yami iphilile futhi ijabule...ingabe leso akusona isifiso esithandwa kakhulu kubo bonke omama?