English
以下の推奨事項は、オリエンテーションとしての一般的なガイドラインです。
厳密にガイドラインを守る必要はありません。
影が身長よりも長い時間帯（早朝と夕方）、あなたは少しのビタミンDしか合成できません。影が短い、すなわち、あなたの身長よりも短い時間帯(真昼)、あなたは多くのビタミンDを合成できます。
日焼けしないようにご注意を!
…または…
冬の時期には（「ビタミンDの冬」）。
地球上の住む場所（緯度）によって異なります。
"ビタミンDの冬"
以下の推奨事項は、一般的に女性よりも食事量が多い男性向けです。
女性の場合は、少なめで十分です。
上記の推奨事項の半分を使用してください - そして、ビーガンDHAサプリメントを追加してください。
（DHAはドコサヘキサエン酸を意味します。ビーガンDHAは特定の微細藻類から生成されます。）
追加のヒント：
確かではありませんが、日本の多くの土壌はセレンが豊富だと言われています。[93–100]
したがって、これらのセレンの推奨事項は、ヨーロッパ在住のビーガンに比べて、日本在住のビーガンには少なめで良い可能性があります。
米国、カナダ、ベネズエラにお住まいの方は、これらの推奨事項を無視することができます。これらの国の土壌は、多くの場合セレンが豊富だからです。[101–104]
プロビタミンA（ベータカロチン）の優れた供給源としては、調理したニンジン、ニンジンジュース、カボチャ、オレンジサツマイモ、濃い緑の葉野菜、赤唐辛子、オレンジ色の果物（例えば、カキノキ、マンゴー、ネクタリン、みかん、アプリコット）などが含まれます。
ビーガンタンパク質の良い情報源はマメ科植物と穀物の混合物です（例えば米と豆腐）。
キノア、アマランス、ピスタチオ、麻の種子もタンパク質の優れた供給源です（マメ科植物に匹敵する）。
ヴィーガン用のプロテインパウダーからの摂取も効果的です。
十分なカロリーを摂取するようにしてください。ほとんどのヴィーガンは十分なカロリーを摂取できていますが、そうしなかった場合、摂取したたんぱく質がカロリーとして消費されてしまい、結果的にたんぱく質が枯渇し、筋肉量が減ってしまう可能性があります。
健康的なヴィーガンライフスタイル →
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62. Demark-Wahnefried, W. et al. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 17, 3577–3587; 10.1158/1055-9965.EPI-08-0008 (2008).
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71. Gorczyca, D., Prescha, A., Szeremeta, K. & Jankowski, A. Iron status and dietary iron intake of vegetarian children from Poland. Annals of nutrition & metabolism 62, 291–297; 10.1159/000348437 (2013).
72. Craig, W. J. Iron status of vegetarians. The American journal of clinical nutrition 59, 1233S-1237S (1994).
73. Gibson, R. S., Heath, A.-L. M. & Szymlek-Gay, E. A. Is iron and zinc nutrition a concern for vegetarian infants and young children in industrialized countries? The American journal of clinical nutrition 100 Suppl 1, 459S–68S; 10.3945/ajcn.113.071241 (2014).
74. Hurrell, R. & Egli, I. Iron bioavailability and dietary reference values. The American journal of clinical nutrition 91, 1461S–1467S; 10.3945/ajcn.2010.28674F (2010).
75. Hunt, J. R. Moving toward a plant-based diet: are iron and zinc at risk? Nutrition reviews 60, 127–134 (2002).
76. Hunt, J. R. Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. The American journal of clinical nutrition 78, 633S-639S (2003).
77. Quintaes, K. D. et al. Mineral migration and influence of meal preparation in iron cookware on the iron nutritional status of vegetarian students. Ecology of Food and Nutrition 46, 125–141; 10.1080/03670240701285079 (2007).
78. Sanders, T. A.B. in Human nutrition, edited by Geissler CA & Powers HJ (Churchill Livingstone Elsevier, Edinburgh, 2012), Vol. 12, pp. 355–363.
79. Saunders, A. V., Craig, W. J. & Baines, S. K. Zinc and vegetarian diets. The Medical journal of Australia 199, S17-21 (2013).
80. Ball, M. J. & Ackland, M. L. Zinc intake and status in Australian vegetarians. The British journal of nutrition 83, 27–33 (2000).
81. Hildbrand, S. M. Dissertation. Ludwig-Maximilians-Universität, 2015.
82. Hoeflich, J. et al. The choice of biomarkers determines the selenium status in young German vegans and vegetarians. The British journal of nutrition 104, 1601–1604; 10.1017/S0007114510002618 (2010).
83. Lightowler, H. J. & Davies, G. J. Micronutrient intakes in a group of UK vegans and the contribution of self-selected dietary supplements. The journal of the Royal Society for the Promotion of Health 120, 117–124 (2000).
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85. Colpo, E. et al. A single consumption of high amounts of the Brazil nuts improves lipid profile of healthy volunteers. Journal of nutrition and metabolism 2013, 11348568653185; 10.1155/2013/653185 (2013).
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102. Combs, G. F. Selenium in global food systems. The British journal of nutrition 85, 517–547 (2001).
103. Mondragón, M. C. & Jaffé, W. G. Consumo de selenio en la ciudad de Caracas en comparación con el de otras ciudades del mundo. Abstract. Archivos latinoamericanos de nutricion 26, 343–352 (1976).
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106. Lousuebsakul-Matthews, V. et al. Legumes and meat analogues consumption are associated with hip fracture risk independently of meat intake among Caucasian men and women: the Adventist Health Study-2. Public health nutrition 17, 2333–2343; 10.1017/S1368980013002693 (2014).
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108. Marsh, K. A., Munn, E. A. & Baines, S. K. Protein and vegetarian diets. The Medical journal of Australia 199, S7-S10 (2013).
以下の推奨事項は、オリエンテーションとしての一般的なガイドラインです。
厳密にガイドラインを守る必要はありません。
1)ビタミンB12
以下の3つのオプションのいずれかに従ってください。[1–4]- 機能強化食品またはサプリメントから2～5μgを1日2回 [5–11]
- サプリメントから10～50μgを1日1回 [6,9–14 ]
- サプリメントから2000～2500μgを週に1回 [7,10,11,15–17]
2) カルシウム
目標は、1日あたり少なくとも600 mgのカルシウムを摂取することです。[2,18–27] 毎日、以下の少なくとも1つを選択してください。ただし、ほとんどの国では、1日あたり約800〜1000 mgのカルシウムの摂取を推奨しています。カルシウムをこのように多く摂取すると、骨をよりよく保護できます。したがって、1日あたり次のリストから約2食分を摂取することをお勧めします。- カルシウム強化植物性牛乳 1杯（例えば豆乳）
- ラベルに牛乳と同じように、100 mlあたり120 mgのカルシウムが含まれていることが明記されたものである必要があります。[3,22,27–30]
- その他のカルシウム強化食品 [22,27,29,31]
- 200〜400 gの調理済みの濃い緑の葉野菜（これらの緑の野菜はカルシウムが多く、シュウ酸が少ないはずです。）
- 例えば：
- チンゲン菜
- ケール
- コラード菜
- ブロッコリーラーブ
- ブロッコリー [22,27,30]
- ナパキャベツ
- タンポポの葉
- イラクサの葉
- 生（未調理）のナパキャベツ約500グラム
- 中華豆腐200グラム （中華豆腐はにがりではなく硫酸カルシウムから作られています。）[22,27–30]
- カルシウムが豊富なミネラルウォーター（ボトルのラベルを確認し、1日あたり少なくとも300 mgのカルシウムが含まれているものを選択してください。[32,33]）
- 乾燥イチジク6個（約100グラム）＆オレンジ3個 [22]
3) ビタミンD
夏には- 毎日15～30分、昼間の太陽光を浴びるようにしましょう。
影が身長よりも長い時間帯（早朝と夕方）、あなたは少しのビタミンDしか合成できません。影が短い、すなわち、あなたの身長よりも短い時間帯(真昼)、あなたは多くのビタミンDを合成できます。
日焼けしないようにご注意を!
…または…
- 冬の時期のように、ビタミンDサプリメントを使用してください。
冬の時期には（「ビタミンDの冬」）。
- サプリメントから1日25μg（～1000 IU）のビタミンDを摂取してください。[2,3,22,27,34–42]
地球上の住む場所（緯度）によって異なります。
"ビタミンDの冬"
- 北35°と南35°の間（たとえば、沖縄）：「冬のビタミンD」はまったくありません。肌を定期的に直射日光にさらすことで、一年中ビタミンDを合成することができます。[43]
- 35°から40°北ま（たとえば、東京）：12月と1月
- 40°から50°北ま（たとえば、北海道）：11月から2月まで
- 50°またはそれ以上北ま：10月から3月（またはそれ以降）
4) ヨウ素
次のいずれかのオプションを選択してください。[2,3,36,44–52]- 週に数回の海藻（例えば 海苔またはワカメなど）
- ヨウ素化塩（小さじ1杯あたり40〜240 µgのヨウ素が含まれています。量は購入先の会社によって異なるので、ラベルを確認してください。「海塩」は通常ヨウ素化されていません。）[53–55]
- ヨウ素サプリメント（またはヨウ素含有サプリメント）から1日あたり100〜200 µgのヨウ素を摂取してください。
- 過度ののヨウ素の摂取（たとえば、過度の海藻摂取）を避けてください。
5) オメガ-3脂肪酸
これらのオプションのいずれかを毎日選択してください。[18,29,56–61]以下の推奨事項は、一般的に女性よりも食事量が多い男性向けです。
女性の場合は、少なめで十分です。
- 約10個のクルミ（約40グラム）
- 亜麻仁油 小さじ1～2杯 [56]
- 合挽き亜麻仁 大さじ2 [56,62,63]
- チアシード 大さじ1〜2 [61,64–66]
- ヘンプシードオイル 大さじ1～2 [56]
- ヘンプシード 1/4カップ
- ヘンプシード皮なし大さじ1〜2
- 冷圧菜種油大さじ2～3 [56]
上記の推奨事項の半分を使用してください - そして、ビーガンDHAサプリメントを追加してください。
（DHAはドコサヘキサエン酸を意味します。ビーガンDHAは特定の微細藻類から生成されます。）
- DHA 200～300mgを2～3日に1回 [56,59–61,67–69]
6) 鉄
マメ科植物を食べてください。（豆腐、枝豆、納豆、ひよこ豆、レンズ豆、グリーンピース、緑豆、インゲン豆、白豆、ピーナッツ、など） [25,70,71]追加のヒント：
- ビタミンCが豊富な食品を鉄分が豊富な食品と同時に食べると（レモンジュースや豆腐など）、ビーガン食品からの鉄の吸収量が増加します。[70,72–75]
- 食事と一緒にコーヒーやお茶を飲むと、鉄の吸収量が低下します。[72–76]
- 鋳鉄製の調理器具でトマトソース（その他、少し酸味のあるソース）を調理すると、ソースに含まれる鉄分が増えます。[75–78]
7) 亜鉛
マメ科植物、ナッツ、種子を食べてください。[2,29,79,80]8) セレン
次のオプションから1つを選択してください（1つだけ）。[36,81–83]- 1日あたり約1〜2個のブラジルナッツ [84–87]
- サプリメント（セレノメチオニン）から1日50～60μgのセレンを摂取する [84,87–92]
確かではありませんが、日本の多くの土壌はセレンが豊富だと言われています。[93–100]
したがって、これらのセレンの推奨事項は、ヨーロッパ在住のビーガンに比べて、日本在住のビーガンには少なめで良い可能性があります。
米国、カナダ、ベネズエラにお住まいの方は、これらの推奨事項を無視することができます。これらの国の土壌は、多くの場合セレンが豊富だからです。[101–104]
9) ビタミンA
定期的に、濃い緑色の野菜、オレンジ色の果物、およびオレンジ色の野菜を食べてください。[3,36,105]プロビタミンA（ベータカロチン）の優れた供給源としては、調理したニンジン、ニンジンジュース、カボチャ、オレンジサツマイモ、濃い緑の葉野菜、赤唐辛子、オレンジ色の果物（例えば、カキノキ、マンゴー、ネクタリン、みかん、アプリコット）などが含まれます。
10) タンパク質
マメ科植物を毎日食べてください。また、ナッツ、種子、および全粒穀物も食べましょう。[3,106–108]ビーガンタンパク質の良い情報源はマメ科植物と穀物の混合物です（例えば米と豆腐）。
キノア、アマランス、ピスタチオ、麻の種子もタンパク質の優れた供給源です（マメ科植物に匹敵する）。
ヴィーガン用のプロテインパウダーからの摂取も効果的です。
十分なカロリーを摂取するようにしてください。ほとんどのヴィーガンは十分なカロリーを摂取できていますが、そうしなかった場合、摂取したたんぱく質がカロリーとして消費されてしまい、結果的にたんぱく質が枯渇し、筋肉量が減ってしまう可能性があります。
健康的なヴィーガンライフスタイル →
書誌
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