Næringsstofanbefalinger til veganske voksne

English

Tag også et kig på vores tidsskriftspublikation  Koeder & Perez-Cueto (2022). Vegan nutrition: a preliminary guide for health professionals.

Følgende anbefalinger er generelle retningslinjer for din orientering. Du behøver ikke at følge dem i mindste detalje.


1) Vitamin B12

Vælg en af følgende muligheder [1–4]:
  • 2-5 µg to gange om dagen (fra berigede fødevarer eller et kosttilskud) [5-12]
  • 10-50 µg om dagen fra et tilskud [6,10-15]
  • 2000-2500 µg om ugen fra et tilskud [7,11,12,16-18]


2) Calcium

Indtag mindst 600 mg calcium om dagen [2,19-28]. Du kan opnå dette ved at vælge mindst én af følgende muligheder hver dag. I de fleste lande er calciumanbefalingen dog omkring 1000 mg. Denne højere mængde kan være bedre til at beskytte knogler. Derfor er det tilrådeligt at indtage omkring to portioner fra den følgende liste om dagen.
  • 1 glas (~250 ml) calciumberiget plantemælk, for eksempel sojamælk. På etiketten skal der stå, at den indeholder 120 mg calcium pr. 100 ml (ligesom komælk) [3,23,28-31]. Det vil give omkring 300 mg calcium.
  • Andre calciumberigede fødevarer (for eksempel calciumberiget juice, sojayoghurt, rullet havre eller brød) i passende mængder, der også ville give omkring 300 mg calcium om dagen (tjek etiketten) [23,28,30,32]
  • 1 til 2 kopper kogte mørkegrønne bladgrøntsager:
    • pak choi (bok choy)
    • grønkål
    • Napa kål / kinakål (kogt)
    • broccoli raab
    • majroer
    • sennepsgrønt
    • broccoli [23,28,31]
    • mælkebøtte blade
    • brændenælde blade
    • (Spinat og mangold er ikke gode calciumkilder, da biotilgængeligheden er lav.)
  • 2 til 3 kopper rå Napa-kål (kinakål)
  • 1 kop tofu lavet med calcium [23,28-31]
  • calciumrigt vand/mineralvand, som skal give mindst 300 mg calcium om dagen (tjek etiketten) [33,34]
  • ½ kop tørrede figner + 3 appelsiner [23]
  • (6 nixtamaliserede majstortillas, Ø ~15 cm. Disse er tilgængelige i Mexico og flere mellemamerikanske lande som Guatemala, El Salvador, Honduras, Nicaragua og Costa Rica [35-42].)
De officielle anbefalinger for kostindtag i mange lande er omkring 1000 mg calcium om dagen [109].


3) Vitamin D

Om sommeren:

  • 15-30 minutters middagssol hver dag - eller mere sol sjældnere. Din skygge bør ikke være meget længere end din højde. Undgå solskoldning!
eller
  • et tilskud - som om vinteren. Undgå ikke solen helt.

Om vinteren ("D-vitamin-vinter"):

  • ~25 µg (~1000 IE) D-vitamin om dagen fra et tilskud [2,3,23,28,43-50].
"D-vitamin-vinter" er, når din krop ikke kan danne D-vitamin fra solskin, og det afhænger af, hvor du bor på denne planet (breddegrad).

"D-vitamin-vinter":

  • Mellem 35° nord og 35° syd: Ingen "D-vitamin-vinter" overhovedet - du kan lave D-vitamin hele året fra solskin på din hud [51].
  • Mellem 35° og 40° nord: December og januar
  • Mellem 40° og 50° nord: November til februar
  • Nord for 50° nord (Danmark): Oktober til marts (eller længere)
  • Mellem 35° og 40° syd: Juni og juli
  • Mellem 40° og 50° syd: Maj til august
  • Syd for 50° syd: April til september (eller længere)


4) Jod

Vælg en af følgende muligheder [2,3,45,52-60]:
  • 100-150 µg om dagen fra et kosttilskud
  • tang som nori eller wakame, flere gange om ugen
  • iodiseret salt (1 teskefuld indeholder 40-240 µg jod - tjek etiketten) [61-63]. Undgå overdrevent saltindtag.
Bemærk, at der i Danmark er obligatorisk salt iodisering, dvs. alt salt fremstillet i Danmark skal iodiseres [110].


5) Omega-3 fedtsyrer

Vælg en (eller en blanding af flere) af disse muligheder (mere eller mindre) hver dag [19,30,64-69]. De følgende anbefalinger gælder for mænd, som generelt indtager flere kalorier. For kvinder er lidt mindre tilstrækkeligt.
  • ~10 valnødder (=20 valnøddehalvdele; ~40 g) [64].
  • 1-2 teskefulde hørfrøolie (hørfrøolie) [64]
  • 2 spiseskefulde malede hørfrø (hørfrø) [64,70,71]
  • 1-2 spiseskefulde chiafrø [69,72-74]
  • 1-2 spiseskefulde hampefrøolie [64]
  • ¼ kop hampefrø, eller 1-2 spiseskefulde afskallede hampefrø
  • 2-3 spiseskefulde rapsolie (canolaolie) [64]

Valgfri anbefaling

Brug halvdelen af ovenstående anbefalinger - og tilsæt et vegansk EPA/DHA-tilskud:
  • 200-300 mg EPA/DHA hver anden eller tredje dag (eller hver dag, hvis du vil) [64,67-69,75-77].
De nuværende beviser tyder ikke klart på, at den gennemsnitlige veganer virkelig ville have gavn af EPA/DHA-tilskud. En fordel (for eksempel for hjernens eller hjertets sundhed) er mulig, men meget usikker.


6) Jern

Spis bælgfrugter på daglig basis [26,78,79].

Hos mænd er jernmangel meget ualmindeligt. Hos præmenopausale kvinder er jernmangel relativt almindeligt (på grund af blodtab under menstruation).  

Yderligere tips (især til præmenopausale kvinder):

  • Indtagelse af C-vitamin samtidig med jernrige fødevarer øger optagelsen af jern fra vegetabilske kilder [78,80-83].
  • At drikke kaffe eller te til måltiderne nedsætter optagelsen af jern fra vegetabilske kilder [80-84].
  • Tilberedning af tomatsauce (eller andre saucer, der er let sure) i støbejernsgryder beriger saucen med jern [83-86].


7) Zink

Spis bælgfrugter, fuldkorn, nødder og frø hver dag [2,30,87,88]. De er gode kilder til zink. 


8) Selen

Vælg (kun) én (ikke begge) af følgende muligheder [45,89-91]:
  • Spis 1 eller 2 paranødder om dagen [92-95]. Men spis ikke store mængder paranødder regelmæssigt.
  • Tag et tilskud, der indeholder 50-60 µg (ikke mere) selen om dagen [92,95-100].


9) A-vitamin (provitamin A)

Spis masser af mørkegrønne grøntsager, orangefarvede frugter og orangefarvede grøntsager [3,45,105].

Gode kilder til betacaroten (provitamin A) er for eksempel: kogte gulerødder, gulerodsjuice, græskar, orangefarvede søde kartofler, mørkegrønne bladgrøntsager, orangefarvede frugter som mango, papaya og kaki samt rød peberfrugt.


10) Protein

Protein er vigtigt for sunde muskler og sunde knogler.
  • Spis bælgfrugter, fuldkorn, nødder og frø på daglig basis [3,106-108]. Bælgfrugter omfatter sojaprodukter (tofu, tempeh, sojamælk, sojamel, sojahakkekød osv.), alle slags bønner, linser og ærter samt jordnødder og jordnøddesmør. Pistacienødder, hampefrø, quinoa og amarant kan også tilføre relevante mængder protein til din kost.
  • Spis nok kalorier. De fleste veganere spiser nok kalorier. Men hvis du ikke spiser nok kalorier, vil din krop bruge det protein, du spiser, som kalorier (til "energiproduktion"), og du kan ende med at have for lidt protein, og du kan miste muskelmasse.


Sund vegansk livsstil





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