Preporuke za hranjive sastojke za vegane (Croatian)

English

Sljedeće preporuke su opće smjernice za vašu orijentaciju. Ne morate ih slijediti u najsitnijim detaljima.


1) Vitamin B12

Odaberite jednu od sljedećih opcija (1–4):
  • 2–5 µg dva puta dnevno (iz obogaćene hrane ili dodataka prehrani) (5–12)
  • 10–50 µg dnevno (iz dodataka prehrani) (6,10–15)
  • 2000–2500 µg tjedno (iz dodataka prehrani) (7,11,12,16–18)


2) Kalcij

Konzumirajte najmanje 600 mg kalcija dnevno (2,19–28). Odaberite barem jednu od sljedećih mogućnosti svaki dan. Međutim, u većini zemalja preporuka za kalcij je oko 1000 mg. Ova veća količina može biti bolja za zaštitu kostiju. Stoga se preporuča dnevno konzumirati otprilike dvije porcije sa sljedećeg popisa.
  • 1 čaša biljnog mlijeka obogaćenog kalcijem (na primjer sojino mlijeko; na etiketi treba biti navedeno da sadrži 120 mg kalcija na 100 ml - baš kao i kravlje mlijeko) (3,23,28–31)
  • ostala hrana obogaćena kalcijem, na primjer sok, sojin jogurt, valjani zob, kruh, ...) (23,28,30,32)
  • 1 do 2 šalice (200–400 g) kuhanog tamnozelenog lisnatog povrća, poput:
    • pak choi (bok choy)
    • kelj (kale)
    • raštika
    • rapini
    • zelje repa
    • lišće gorušice
    • brokula (23,28,31)
    • maslačak zelje
    • koprive
    • Napa kupus (kuhan)
    • (Špinat i blitva nisu dobri izvori kalcija, jer je bioraspoloživost niska.)
  • 2 do 3 šalice (~500 g) sirovog Napa kupusa
  • 1 šalica (~200) tofua napravljenog s kalcijem (23,28–31)
  • voda bogata kalcijem / mineralna voda koja treba osigurati najmanje 300 mg kalcija dnevno - provjerite naljepnicu (33,34)
  • ½ šalica suhih smokava + 3 naranče (23)
  • 6 tortilja od kukuruza nikstamaliziranih (Ø ~ 15 cm) (dostupne su u Meksiku i Gvatemali.) (35, 36, 37, 38, 39, 40–42)


3) Vitamin D

Ljeti:

  • 15–30 minuta podnevnog sunca svaki dan - ili više sunca rjeđe. Vaša sjena ne bi trebala biti puno duža od vaše visine. Izbjegavajte opekline od sunca!
ili
  • dodatak - kao zimi. Ne izbjegavajte sunce u potpunosti.

Zimi ("Vitamin D zima"):

  • ~ 25 µg (~ 1000 IU) vitamina D dnevno iz dodatka (2,3,23,28,43-50)
"Zima vitamina D" je kada vaše tijelo ne može stvoriti vitamin D od sunca, a to ovisi o tome gdje živite na ovom planetu (zemljopisna širina).

"Vitamin D zima":

  • Između 35 ° sjevera i 35 ° juga: Nema uopće "vitamin D zima". Vitamin D možete stvarati tijekom cijele godine od sunčevih zraka na koži (51)
  • Između 35 ° i 40 ° sjeverno: prosinac i siječanj
  • Između 40 ° i 50 ° sjeverno: studeni do veljače [Hrvatska]
  • Sjeverno od 50 ° sjeverno: listopad do ožujka (ili duže)


4) Jod

Odaberite jednu od sljedećih opcija (2,3,45,52–60):
  • 100-150 µg dnevno iz dodatka
  • morske alge poput nori ili wakame, nekoliko puta tjedno
  • jodirana sol (1 žličica sadrži 40–240 µg joda - provjerite naljepnicu) (61–63) Izbjegavajte pretjerani unos soli.

Ažuriranje (12. listopada 2023.):
"[...] Kao obalna područja s pretežno mediteranskom prehranom koja obiluje ribom i plodovima mora koji su bogati jodom, ni sjeverni Jadran ni Dalmacija nisu smatrani rizičnima za nedostatak joda. S druge strane, glavni grad Zagreb , i okolna područja, kao i istočna regija [Hrvatske] i grad Osijek riječna su područja s nedostatkom joda. To posebno vrijedi za selo Rude, u blizini Zagreba, gdje je u prošlosti bio čest ozbiljan nedostatak joda. Jodiranje soli u Hrvatskoj je univerzalno s 25 mg (18–33 mg) kalijevog jodida po kg [tj. 25 µg/g] soli, s punim obuhvatom u cijeloj zemlji, što se nije mijenjalo od primjene 1996. [ ...]" (Filipan et al. 2023)


5) Omega-3 masne kiseline

Odaberite jednu od ovih mogućnosti svaki dan (19,30,64–69). Sljedeće su preporuke za muškarce - koji uglavnom troše više kalorija. Za žene je dovoljno malo manje.
  • ~ 10 oraha (= 20 polovica oraha; ~ 40 g) (64)
  • 1-2 žličice lanenog ulja (laneno ulje) (64)
  • 2 žlice mljevenog lanenog sjemena (laneno sjeme) (64,70,71)
  • 1-2 žlice chia sjemenki (69,72-74)
  • 1-2 žlice ulja sjemenki konoplje (64)
  • ¼ šalice sjemenki konoplje ili 1-2 žlice oljuštenih sjemenki konoplje
  • 2-3 žlice ulja uljane repice (ulje repice) (64)

Po želji (nema puno dokaza da se to preporučuje za prosječnog vegana):
Upotrijebite polovicu gore navedenih preporuka - i dodajte veganski DHA dodatak:
  • 200–300 mg DHA svaka dva ili tri dana (ili svaki dan ako želite) (64,67–69,75–77)


6) Željezo

Jedite mahunarke (26,78,79).
Dodatni savjeti:
  • Konzumiranje vitamina C istovremeno s hranom bogatom željezom povećava apsorpciju željeza iz biljnih izvora (78,80–83).
  • Pijenje kave ili čaja uz obroke smanjuje apsorpciju željeza (80–84).
  • Kuhanje umaka od rajčice (ili drugih umaka koji su blago kiseli) u posuđu od lijevanog željeza povećava količinu željeza u umaku (83–86).


7) Cink

Jedite mahunarke, orašaste plodove i sjemenke (2,30,87,88).


8) Selen

Odaberite (samo) jednu od sljedećih opcija (45,89–91):
  • 1-2 brazilskih orašastih plodova dnevno (92-95)
  • 50–60 µg selena dnevno, iz dodatka (selenometionin) (92,95–100)

Ako živite u Sjedinjenim Državama, Kanadi ili Venezueli, možete zanemariti ove preporuke (101–104). Ako živite u Finskoj (gdje je selen dodan gnojivu) i konzumirate puno neorganskih žitarica, vjerojatno možete zanemariti i ove preporuke (53). Ako živite u bilo kojoj regiji u Kini u kojoj su tla izuzetno bogata selenom - NE upotrebljavajte dodatke selena i NE jedite brazilske orašaste plodove. Ako živite u bilo kojoj regiji Kine s izuzetno niskom razinom selena u tlu, uzmite dodatak selena (kao što je gore preporučeno) - osim ako se ne poduzimaju lokalne mjere za obogaćivanje određene hrane selenom (i ako jedete tu hranu).


9) Vitamin A

Jedite puno tamnozelenog povrća, voća narančaste boje i povrća narančaste boje (3,45,105).
Veliki izvori beta-karotena su, na primjer: kuhana mrkva, sok od mrkve, bundeva, batat narančaste boje, bilo koje povrće tamnozelenog lišća - i (koje sadrži manje količine) voće narančaste boje poput manga i papaje, kao i crvena paprika.


10) Proteini

Jedite mahunarke, cjelovite žitarice, orašaste plodove i sjemenke (3.106–108). Dnevno jedite mahunarke (sojino mlijeko, tofu, grah, grašak, maslac od kikirikija, sojino brašno) ili sjemenke pistacija ili konoplje ili kvinoje ili amaranta. Jedite dovoljno kalorija. Većina vegana jede dovoljno kalorija. Ali ako ne unesete dovoljno kalorija, vaše će tijelo proteine koje jedete koristiti kao kalorije, a na kraju biste mogli dobiti premalo proteina i izgubiti mišićnu masu.





Zdrav veganski način života 🌽🍆🍅🍉🍐🍒🍠🍍









Izvori

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