Nutrisi yang direkomendasikan untuk vegan (Indonesian)


Rekomendasi berikut adalah panduan umum untuk orientasi kamu.
Kamu tidak harus mengikuti secara rinci.

1) Vitamin B12

Pilih salah satu dari pilihan berikut (1-4):
  • 2-5 μg dua kali per hari (dari makanan yang diperkaya atau suplemen) (5-12)
  • 10-50 μg per hari dari suplemen (6,10-15)
  • 2000-2500 μg per minggu dari suplemen (7,11,12,16-18)


2) Kalsium

Konsumsilah setidaknya 600 mg kalsium per hari (2,19-28). Pilih setidaknya satu dari pilihan berikut setiap hari. Namun, di sebagian besar negara, rekomendasi kalsium adalah sekitar 1000 mg. Jumlah yang lebih tinggi ini mungkin lebih baik untuk melindungi tulang. Oleh karena itu, mengonsumsi sekitar dua porsi dari daftar berikut per hari sangat disarankan.
  • 1 gelas susu nabati yang diperkaya kalsium (misalnya susu kedelai; labelnya harus mengandung 120 mg kalsium per 100 ml - sama seperti susu sapi) (3,23,28-31)
  • makanan yang diperkaya kalsium lainnya, misalnya jus, yoghurt kedelai, roti gandum bergulung, roti ...) (23,28,30,32)
  • 1 sampai 2 cangkir sayuran berdaun hijau tua yang dimasak, seperti:
-- pok choi (bok choy)
-- kailan (gai lan)
-- sayur sawi
-- kangkung
-- kale curly
-- brokoli (23,28,31)
Bayam bukan sumber kalsium yang baik, karena bioavailabilitas (kandungan yang tersedia) rendah.
  • 2 sampai 3 cangkir kubis mentah atau sawi putih (sawi cina)
  • 1 cangkir tahu yang dibuat dengan kalsium (23,28-31)
  • air yang mengandung banyak kalsium/air yang harus tersedia setidaknya 300 mg kalsium per hari (33,34)
  • ½ cangkir buah ara kering + 3 buah jeruk (23)

3) Vitamin D

Di musim panas:
  • 15-30 menit matahari tengah hari setiap hari – atau lebih banyak matahari kurang sering. Bayanganmu seharusnya tidak lebih dari tinggi badanmu. Hindari sengatan matahari!
atau
  • suplemen – seperti di musim dingin. Jangan sampai terkena dari sinar matahari sepenuhnya.
Di musim dingin ("vitamin D musim dingin"):
  • ~ 25 μg (~ 1000 IU) vitamin D per hari untuk suplemen (2,3,23,28,43-50)

"Vitamin D musim dingin" adalah saat tubuhmu tidak bisa mendapat vitamin D dari sinar matahari, dan ini tergantung di mana kamu tinggal di planet ini (garis lintang).

"Vitamin D musim dingin":
  • Antara 35 ° utara dan 35 ° selatan (seluruh indonesia): Tidak ada "vitamin D musim dingin" sama sekali – kamu bisa mendapatkan vitamin D sepanjang tahun dari sinar matahari di kulitmu (51)
  • Antara 35 ° dan 40 ° lintang utara: di bulan Desember dan Januari.
  • Antara 40 ° dan 50 ° lintang utara: pada bulab November sampai Februari.
  • Utara 50 ° lintang utara terhitung mulai bulan Oktober sampai Maret (atau lebih).
  • Antara 35 ° dan 40 ° lintang selatan: di bulan Juni da Juli.
  • Antara 40 ° dan 50 ° lintang selatan: pada bulab Mei hingga Agustus.
  • Selatan 50 ° lintang selatan terhitung mulai bulan April hingga September (atau lebih).


4) Yodium

Pilih salah satu dari pilihan berikut (2,3,45,52-60):
  • 100-200 μg per hari dari suplemen
  • Rumput laut seperti nori atau wakame, beberapa kali per minggu
  • garam beryodium (1 sendok teh berisi 40-240 μg yodium - periksa labelnya) (61-63) ... Hindari asupan garam yang berlebihan.

5) Asam lemak omega-3

Pilih salah satu pilihan ini setiap hari (19,30,64-69). Rekomendasi berikut adalah untuk pria – yang pada umumnya mengkonsumsi lebih banyak kalori. Bagi wanita kurang lebih sudah cukup.
  • ~ 10 kenari (= 20 bagian kenari; ~ 40 g) (64)
  • 1-2 sendok teh minyak biji rami (64)
  • 2 sendok makan biji rami tanah (64,70,71)
  • 1-2 sendok makan biji chia (69,72-74)
  • 2-3 sendok makan minyak canola (64)
Opsional (tidak banyak bukti yang merekomendasikan hal ini untuk vegan rata-rata):
Gunakan setengah dari rekomendasi di atas – dan tambahkan suplemen DHA vegan (Asam dokosaheksaenoat).
  • 200-300 mg DHA setiap dua atau tiga hari (atau setiap hari jika kamu suka) (64,67-69,75-77)

6) Besi

Makan legum (26,78,79).

Kiat tambahan:
  • Mengkonsumsi vitamin C bersamaan dengan makanan kaya zat besi dapat meningkatkan penyerapan zat besi yang berasal dari sumber tanaman (78,80-83).
  • Minum kopi atau teh dengan makanan akan menurunkan penyerapan zat besi (80-84).
  • Memasak saus tomat (atau saus lain yang sedikit asam) dalam peralatan masak besi cor dapat meningkatkan jumlah zat besi dalam saus tersebut (83-86).
*** Di Indonesia, tepung terigu difortifikasi dengan zat besi dan seng serta asam folat (folat), thiamin (vitamin B1), dan riboflavin (vitamin B2). *** (FFI 2024)

7) Seng

Konsumsilah legum, kacang-kacangan dan biji-bijian (2,30,87,88).

*** Di Indonesia, tepung terigu difortifikasi dengan zat besi dan seng serta asam folat (folat), thiamin (vitamin B1), dan riboflavin (vitamin B2). *** (FFI 2024)


8) Selenium

Opsional:
Pilih salah satu pilihan berikut (hanya satu) (45,89-91):
  • 1-2 kacang Brazil per hari (92-95)
  • 50-60 μg selenium per hari, dari suplemen (selenometionina) (92,95-100)



9) Vitamin A (provitamin A)

Makanlah banyak sayuran berwarna hijau tua, buah berwarna oranye dan sayuran berwarna oranye (3,45,105).
Sumber beta-karoten (provitamin A) yang sangat bagus contohnya adalah: wortel yang dimasak, jus wortel, labu, ubi jalar berwarna oranye, sayuran yang berdaun hijau gelap, buah berwarna oranye seperti mangga dan pepaya serta paprika merah.


10) Protein

Makan legum, kacang-kacangan dan biji-bijian (3,106-108). Konsumsilah legum (susu kedelai, tempe, tahu, kacang, kacang polong, kacang tanah, kacang merah besar, kacang tunggak, tepung kedelai, kacang arab, kacang lentil, kara oncet, …) atau pistachio atau quinoa (kinoa) atau kacang mete setiap hari. Konsumsilah cukup kalori. Kebanyakan vegan cukup mengonsumsi kalori. Tapi jika kamu tidak cukup mengonsumsi kalori, tubuh kamu akan menggunakan protein yang kamu makan sebagai kalori, dan kamu mungkin akan kekurangan protein dan kamu mungkin kehilangan massa otot.





Gaya hidup vegan yang sehat →


Referensi

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