እንዲሁም የእኛን መጣጥፍ ይመልከቱ "Koeder & Perez-Cueto (2022). Vegan nutrition: a preliminary guide for health professionals".

የሚከተሉት ምክሮች ለአቅጣጫዎ አጠቃላይ መመሪያዎች ናቸው። በጥቂቱ ዝርዝር ውስጥ እነሱን መከተል የለብዎትም።

1) ቫይታሚን B12

ከሚከተሉት አማራጮች ውስጥ አንዱን ይምረጡ [1-4]፦

2-5 µg በቀን ሁለት ጊዜ (በቫይታሚን B12 የበለፀጉ ምግቦች ወይም ከቫይታሚን ተጨማሪ ምግብ) [5-12]
በቀን 10-50 µg (ከቫይታሚን ማሟያ) [6,10-15]
2000-2500 μg በሳምንት (ከቫይታሚን ማሟያ) [7,11,12,16-18]

2) ካልሲየም

በቀን ቢያንስ 600 ሚሊ ግራም ካልሲየም ይጠቀሙ [2,19-28]. በየቀኑ ከሚከተሉት አማራጮች ውስጥ ቢያንስ አንዱን በመምረጥ ይህንን ማሳካት ይችላሉ። ይሁን እንጂ በአብዛኛዎቹ አገሮች የካልሲየም ምክር (ለዕለታዊ ምግቦች ዋቢ ዋጋዎች) 1000 ሚ.ግ. ይህ ከፍተኛ መጠን አጥንትን ለመጠበቅ የተሻለ ሊሆን ይችላል. ከሚከተሉት አማራጮች ውስጥ ሁለቱን በየቀኑ መጠቀም ጥሩ ይመስላል።

1 ብርጭቆ (~ 250 ሚሊ ሊትር) በካልሲየም የተጠናከረ የእፅዋት ወተት, ለምሳሌ, የሶያ ወተት. መለያው በ100 ሚሊር 120 ሚሊ ግራም ካልሲየም (ልክ እንደ ላም ወተት) [3,23,28-31] እንደያዘ መግለጽ አለበት። ይህ ወደ 300 ሚሊ ግራም ካልሲየም ያቀርባል.
ሌሎች በካልሲየም የበለፀጉ ምግቦች፣ ለምሳሌ፣ በካልሲየም የተጠናከረ ጭማቂ፣ አኩሪ አተር፣ የታሸገ አጃ፣ ወይም ዳቦ፣ ይህም በቀን 300 ሚሊ ግራም ካልሲየም ያቀርባል (መለያውን ይመልከቱ፣ የተለያዩ ምርቶች በተለያዩ ሀገራት ይገኛሉ) [23, 28፣30፣32]
ከ 1 እስከ 2 ኩባያ ጥቁር አረንጓዴ ቅጠላማ አትክልቶች;

ፓክ ቾይ (ቦክቾይ)
ካሌ (kale)
የሰናፍጭ አረንጓዴ
ብሮኮሊ [23፣28፣31]
ናፓ ጎመን (የበሰለ)
የድንች ድንች ቅጠሎች
የጁት ቅጠሎች
የውሃ ስፒናች
የሞሪንጋ ቅጠል
የጣሮ ቅጠሎች
የህንድ የተጣራ ቅጠሎች
የኦቾሎኒ ቅጠሎች
(ስፒናች እና ቻርድ ጥሩ የካልሲየም ምንጮች አይደሉም፣ ምክንያቱም ባዮአቫይል ዝቅተኛ ነው።)

ከ 2 እስከ 3 ኩባያ ጥሬ የናፓ ጎመን
ከ 2 እስከ 3 ኩባያ የተሰራ ኦክራ
1 ኩባያ ቶፉ በካልሲየም የተሰራ [23፣28-31]
በቀን ቢያንስ 300 ሚሊ ግራም ካልሲየም መስጠት ያለበት የካልሲየም የበለፀገ ውሃ/ማዕድን ውሃ - መለያውን ይመልከቱ [33,34]
½ ኩባያ የደረቀ በለስ + 3 ብርቱካን [23]
[6 nixtamalized የበቆሎ (በቆሎ) ቶርቲላ (Ø ~ 15 ሴ.ሜ) (እነዚህ በሜክሲኮ እና በበርካታ የመካከለኛው አሜሪካ አገሮች እንደ ጓቲማላ፣ ኤልሳልቫዶር፣ ሆንዱራስ፣ ኒካራጓ እና ኮስታ ሪካ ይገኛሉ።) [35-42] ]

በብዙ አገሮች ውስጥ ኦፊሴላዊው የአመጋገብ ምክሮች በቀን 1000 ሚሊ ግራም ካልሲየም ነው [109]።

3) ቫይታሚን ዲ

በየቀኑ ከ15-30 ደቂቃዎች የፀሀይ ብርሀን… ወይም ብዙ ጊዜ ያነሰ ፀሀይ። ቆዳዎን ከመጠን በላይ ለፀሀይ ብርሀን ከማጋለጥ ይቆጠቡ። በፀሐይ ማቃጠልን ያስወግዱ!

ወይም

ማሟያ ይውሰዱ፡ ~ 25µg (~1000 IU) ቫይታሚን ዲ በቀን [2,3,23,28,43-50]

ፀሐይን ሙሉ በሙሉ አታስወግድ.

"የቫይታሚን ዲ ክረምት" ማለት ሰውነትዎ ከፀሃይ ብርሀን ውስጥ ቫይታሚን ዲ ማምረት በማይችልበት ጊዜ ነው, እና ይህ የሚወሰነው በዚህ ፕላኔት (ኬክሮስ) ላይ በሚኖሩበት ቦታ ላይ ነው.

"የቫይታሚን ዲ ክረምት";

በሰሜን 35° እና 35° ደቡብ (ኢትዮጵያ)፡ ‹ቫይታሚን ዲ ክረምት› በጭራሽ የለም - በቆዳዎ ላይ ካለው የፀሐይ ብርሃን የተነሳ ቫይታሚን ዲ ዓመቱን ሙሉ ማምረት ይችላሉ [51]
በሰሜን 35° እና 40° መካከል፡- ታህሳስ እና ጥር
በሰሜን 40° እና 50° መካከል፡ ከህዳር እስከ የካቲት
በሰሜን ከ50° ሰሜን፡ ከጥቅምት እስከ መጋቢት (ወይም ከዚያ በላይ)
በ35° እና 40° ደቡብ፡ ሰኔ እና ጁላይ
ከ40° እና 50° ደቡብ፡ ከግንቦት እስከ ነሐሴ
ደቡብ ከ50° ደቡብ፡ ከኤፕሪል እስከ መስከረም (ወይም ከዚያ በላይ)

4) አዮዲን

ከሚከተሉት አማራጮች ውስጥ አንዱን ይምረጡ [2፣3፣45፣52–60]፡

አዮዲዝድ ጨው (1 የሻይ ማንኪያ 40-240 μg አዮዲን ይይዛል - መለያውን ያረጋግጡ) [61-63]. ከመጠን በላይ የጨው መጠንን ያስወግዱ.
በቀን 100-150 µg (ከአመጋገብ ማሟያ)
በሳምንት ውስጥ ብዙ ጊዜ እንደ ኖሪ ወይም ዋካሜ ያሉ የባህር አረሞች

5) ኦሜጋ -3 ቅባት አሲዶች

ከእነዚህ አማራጮች ውስጥ አንዱን (ወይም የበርካታ ድብልቅ) በየቀኑ ይምረጡ (ብዙ ወይም ያነሰ) [19,30,64-69]. የሚከተሉት ምክሮች ለወንዶች ናቸው - በአጠቃላይ ብዙ ካሎሪዎችን ይጠቀማሉ. ከዚህ መጠን ውስጥ 2/3 ያህሉ ለአብዛኛዎቹ ሴቶች በቂ ነው።

~ 10 ዋልኖቶች (=20 የዋልኑት ግማሾች፤ ~40 ግ) [64]
1-2 የሻይ ማንኪያ የተልባ ዘይት [64]
2 የሾርባ ማንኪያ የተፈጨ የተልባ ዘሮች [64,70,71]
1-2 የሾርባ ማንኪያ የቺያ ዘሮች [69,72-74]
1-2 የሾርባ ማንኪያ የሄምፕ ዘር ዘይት [64]
¼ ኩባያ የሄምፕ ዘሮች
2-3 የሾርባ ማንኪያ የካኖላ ዘይት [64]

ተጨማሪ አማራጭ፡-

ከላይ ከተጠቀሱት ምክሮች ውስጥ ግማሹን ይጠቀሙ - እና የቪጋን EPA/DHA ማሟያ ይጨምሩ፡

200-300 mg EPA/DHA በየሁለት ወይም ሶስት ቀናት (ወይም በየቀኑ ከፈለጉ) [64,67-69,75-77]

አሁን ያለው መረጃ አማካይ ቪጋን ከEPA/DHA ተጨማሪዎች እንደሚጠቅም በግልፅ አያመለክትም። ጥቅማጥቅሞች (ለምሳሌ ለአንጎል ወይም ለልብ ጤና) ይቻላል ነገር ግን በጣም እርግጠኛ ያልሆነ ነው።

6) ብረት

ባቄላ፣ ምስር፣ ሽምብራ፣ ኦቾሎኒ ወይም አኩሪ አተር ምግቦችን (ጥራጥሬዎች) በየቀኑ ይበሉ [26,78,79]።

በወንዶች ውስጥ የብረት እጥረት በጣም ያልተለመደ ነው. በቅድመ ማረጥ ሴቶች ውስጥ የብረት እጥረት በአንጻራዊ ሁኔታ የተለመደ ነው (በወር አበባ ወቅት ደም በመጥፋቱ ምክንያት).

ተጨማሪ ምክሮች (በተለይ ከማረጥ በፊት ለሆኑ ሴቶች)

ከብረት የበለጸጉ ምግቦች ጋር በተመሳሳይ ጊዜ ቫይታሚን ሲን መጠቀም ከዕፅዋት ምንጮች የብረት መሳብን ይጨምራል [78,80-83]።
ቡና ወይም ሻይ ከምግብ ጋር መጠጣት ከዕፅዋት ምንጭ የሚገኘውን ብረትን ይቀንሳል [80-84]።
የቲማቲም መረቅ (ወይም ትንሽ አሲዳማ የሆኑ ሌሎች ድስቶችን) በብረት ብረት ማብሰያ ውስጥ ማብሰል የቲማቲሙን ሾርባ በብረት ያበለጽጋል [83-86]።

7) ዚንክ

ጥራጥሬዎች፣ ሙሉ እህሎች፣ እና ለውዝ እና ዘሮች በየቀኑ ይመገቡ [2,30,87,88]። ጥሩ የዚንክ ምንጮች ናቸው።

8) ሴሊኒየም

ከሚከተሉት አማራጮች ውስጥ አንዱን (ሁለቱንም ሳይሆን) ይምረጡ [45፣89–91]፡-

በቀን 1 ወይም 2 የብራዚል ፍሬዎችን ይበሉ [92-95]። ነገር ግን ብዙ የብራዚል ፍሬዎችን አዘውትረው አይበሉ።
በቀን ከ50-60 μg (ከማይበልጥ) ሴሊኒየም የያዘ ማሟያ ይውሰዱ [92,95-100]።

9) ቫይታሚን ኤ (ፕሮቪታሚን ኤ)

ብዙ መጠን ያላቸው ጥቁር አረንጓዴ አትክልቶችን፣ ብርቱካንማ ቀለም ያላቸውን ፍራፍሬዎች እና ብርቱካንማ ቀለም ያላቸውን አትክልቶች ይመገቡ [3፣45፣105]።

ታላላቅ የቤታ ካሮቲን (ፕሮቪታሚን ኤ) ምንጮች ለምሳሌ፡- የበሰለ ካሮት፣ የካሮት ጭማቂ፣ ዱባ፣ ብርቱካንማ ቀለም ያለው ስኳር ድንች፣ ጥቁር አረንጓዴ ቅጠላማ አትክልቶች፣ እንደ ማንጎ፣ ፓፓያ እና ካኪስ የመሳሰሉ ብርቱካንማ ቀለም ያላቸው ፍራፍሬዎች እንዲሁም ቀይ ቡልጋሪያ በርበሬ ናቸው።

10) ፕሮቲን

ፕሮቲን ለጤናማ ጡንቻዎች እና ጤናማ አጥንቶች ጠቃሚ ነው.

ጥራጥሬዎችን፣ ሙሉ እህሎችን፣ ለውዝ እና ዘሮችን በየቀኑ ይመገቡ [3,106-108]። ጥራጥሬዎች የአኩሪ አተር ምርቶችን (ቶፉ፣ ቴምፔ፣ አኩሪ ወተት፣ አኩሪ ዱቄት፣ የአኩሪ አተር "ሥጋ"፣ ወዘተ)፣ ሁሉንም አይነት ባቄላ፣ ምስር እና አተር እንዲሁም ኦቾሎኒ እና የኦቾሎኒ ቅቤን ያካትታሉ። ፒስታስዮስ፣ ሄምፕ ዘሮች፣ ኪኖዋ እና አማራንት በአመጋገብዎ ላይ አንዳንድ ተጨማሪ ፕሮቲን ሊጨምሩ ይችላሉ።
በቂ ካሎሪዎችን ይበሉ። አብዛኛዎቹ ቪጋኖች በቂ ካሎሪዎችን ይበላሉ. ነገር ግን በቂ ካሎሪዎችን ካልተመገቡ ሰውነትዎ የሚበሉትን ፕሮቲን እንደ ካሎሪ ይጠቀምበታል (ለ "ኢነርጂ ምርት")፣ እና እርስዎ በጣም ትንሽ ፕሮቲን ሊያገኙ ይችላሉ እና የጡንቻን ብዛት ሊያጡ ይችላሉ።

ጤናማ የቪጋን የአኗኗር ዘይቤ

ዋቢዎች

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