以下的建議和數量僅做為一般指導。你不必遵守到最小的的細節。
維生素B12
選擇以下之一 (1–4):
- 2-5 µg, 每天兩次(來自強化食品或補充劑) (5–12)
- 每天10-50 µg (來自補充劑) (6, 10–15)
- 每週2000-2500 µg(來自補充劑) (7, 11, 12, 16–18)
鈣
每天至少攝入600mg (2, 19–28)
你可以通過每天至少食用以下富含鈣的選項之一來輕鬆完成。然而,在大多數國家,鈣的建議攝取量約為 800 至 1000 毫克。較高的含量可能可以更好地保護骨骼。每天消耗以下清單中的大約兩份。
- 1杯鈣強化豆奶
(3, 23, 28–31)
- 其他鈣強化食品
(23, 28, 30, 32)
- 1至2杯煮熟的,鈣含量高而草酸含量少的綠葉蔬菜。比如:....
- 小白菜
- 羽衣甘藍
- 西蘭花
- 芥菜葉
- 菠菜和甜菜(莙荙菜)不是很好的鈣源,因為它們含有大量的草酸,可以與腸道中的鈣結合。
- 〜500克(2至3杯)大白菜
- 200克豆腐(用硫酸鈣製成) (23, 28–31)
- 富含鈣的礦物質水也可以成為良好的鈣源,如果你可以通過它每天攝入超過300mg的鈣的話(看看瓶上的標註) (33, 34)
- 〜6幹無花果(〜100克或½杯)+ 3個橙子
(23)
維生素D
夏天:
- 每天〜15-30分鐘的日曬
你的影子不應該比你長。
避免曬傷。
或
- 補充劑(如在冬季)
不要完全避免陽光。
在冬季(維生素D冬季)
- 每天約25μg(〜1000IU)維生素D(補充劑,維生素D2或素食維生素D3)
(2, 3, 23, 28, 43–50)
“維生素D冬季”是人體不能通過日光照射產生維生素D的季節。
“維生素D冬季”的持續時間取決於到赤道的距離(緯度)。
“維生素D冬天” :
- 中國南方高達北緯35°:
沒有“維生素D冬天”。
在這裡,身體可以在一年中通過(足夠的)皮膚日曬合成維生素D (51) 。
- 北緯35°至40°:十二月和一月
- 北緯40°至50°:十一月至二月
- 北緯50°以北:十月至三月(或更長)
碘
選擇以下選項之一 (2, 3, 45, 52–60) :
- 每天100-200微克(補充劑)
- 像紫菜或裙帶菜一樣的海藻,少量,每週兩到三次
- 加碘鹽(1茶匙含有40-240微克碘 - 取決於國家和品牌,見包裝) (61–63) 。
高鹽攝入會增加許多人的血壓 - 所以補充劑更有益於許多人。
應避免過量碘攝入!
ω-3脂肪酸
以下建議適用於男性 - 通常會攝入更多的卡路里。對於女性略少量即可。
每日選擇以下選項(或混合)之一 (19, 30, 64–69) :
- 2–3 湯匙油菜籽油 (64)
- 〜10核桃(〜40g)
(64)
- 1–2 湯匙奇亞籽 (69,
72–74)
可選:
將上述量減半並使用素食主義者DHA補充劑(DHA:十二碳六烯酸):
- 每2至3天(或每天)200-300mg DHA (64, 67–69, 75–77)
鐵
非常好的來源:豆類 (26, 78, 79)
其他建議(特別是月經期女性):
- 與富含鐵的食物同時攝入維生素C可改善植物來源的鐵吸收 (78, 80–83) 。
- 在用餐時喝咖啡或茶會減少鐵的吸收 (80–84)
。
- 在鑄鐵鍋中加入番茄醬(或其他微酸味醬)可增加醬汁中的鐵含量 (83–86) 。
鋅
非常好的來源:豆類,堅果和種子 (2, 30, 87, 88) 。
硒(可選)
選擇(僅)以下選項之一 (45, 89–91) :
- 每天通過補充劑攝入50-60微克硒(硒代蛋氨酸) (92, 95–100) 。
- 每天1-2粒巴西堅果 (92–95) 。
應避免攝入過量的硒!
在中國,有些地區的土壤含有極少量的硒。如果你住在那裡,你應該服用硒補充劑(見上文)。
在中國,也有土壤含有極多硒的地區。如果你住在那裡,你不應該服用硒補充劑 (109)
。
(109)
維生素A(維生素原A)
非常好的來源:
- 深綠色的多葉蔬菜
- 橙色蔬菜:特別煮熟的胡蘿蔔,胡蘿蔔汁,南瓜或橙色紅薯
- 橙色水果:芒果,木瓜,杏和紅辣椒 (3, 45, 105) 。
蛋白質
非常好的來源:豆類,全穀物製品,堅果和種子。豆類食品(豆乳,豆腐,豆類,豌豆,鷹嘴豆,花生醬等)應每日食用。
此外,獲得足夠的卡路里(脂肪,碳水化合物和蛋白質提供卡路里)。如果你攝入的卡路里太少,你的身體會使用你攝入的蛋白質作為卡路里。這可能會導致蛋白質缺乏,這反過來可能會導致你失去肌肉量。
絕對素食主義者的健康生活方式 →→→
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