Preporuke za vegansku ishranu za odrasle

English

Pogledajte i našu publikaciju Koeder & Perez-Cueto (2022). Vegan nutrition: a preliminary guide for health professionals.

Sljedeće preporuke su opće smjernice za vašu orijentaciju. Ne morate ih pratiti do najsitnijih detalja.


1) Vitamin B12

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


2) Kalcijum

Konzumirajte najmanje 600 mg kalcijuma dnevno [2,19–28]. To možete postići odabirom barem jedne od sljedećih opcija svaki dan. Međutim, u većini zemalja preporuka za kalcijum (referentne vrijednosti za dnevni unos) je oko 1000 mg. Ova veća količina može biti bolja u zaštiti kostiju. Stoga se čini preporučljivim konzumiranje otprilike dvije od sljedećih opcija dnevno.
  • 1 čaša (~250 ml) biljnog mlijeka obogaćenog kalcijem, na primjer, sojino mlijeko. Na etiketi treba da stoji da sadrži 120 mg kalcijuma na 100 ml (kao i kravlje mleko) [3,23,28–31]. Ovo će obezbediti oko 300 mg kalcijuma.
  • Ostale namirnice obogaćene kalcijumom, na primjer, sok obogaćen kalcijem, jogurt od soje, valjani zob ili kruh, koji bi također obezbijedili oko 300 mg kalcija dnevno (provjerite etiketu; različiti proizvodi su dostupni u različitim zemljama) [23, 28,30,32]
  • 1 do 2 šolje kuvanog tamnozelenog lisnatog povrća:
    • pak choi (bok choy)
    • kelj
    • brokoli raab
    • zelje senfa
    • brokula [23,28,31]
    • listovi maslačka
    • listovi koprive
    • Napa kupus (kuvani)
    • (Špinat i blitva [koji se u Australiji i Novom Zelandu nazivaju srebrna repa] nisu dobri izvori kalcija, jer je bioraspoloživost niska.)
  • 2 do 3 šolje sirovog Napa kupusa
  • 1 šolja tofua napravljenog sa kalcijumom [23,28–31]
  • voda bogata kalcijumom/mineralna voda koja bi trebala osigurati najmanje 300 mg kalcija dnevno – provjerite etiketu [33,34]
  • ½ šolje suhih smokava + 3 narandže [23]
  • [6 nikstamaliziranih kukuruznih (kukuruznih) tortilja (Ø ~15 cm) (dostupne su u Meksiku i nekoliko zemalja Centralne Amerike kao što su Gvatemala, El Salvador, Honduras, Nikaragva i Kostarika.) [35–42] ]
Zvanične preporuke za unos ishranom u mnogim zemljama su oko 1000 mg kalcijuma dnevno [109].


3) Vitamin D

Ljeti:

  • 15–30 minuta podnevnog sunca svaki dan – ili više sunca rjeđe. Vaša senka ne bi trebalo da bude mnogo duža od vaše visine. Izbjegavajte opekotine od sunca!
ili
  • dodatak – kao zimi. Nemojte potpuno izbjegavati sunce.

Zimi (“vitamin D zima”):

  • ~25 µg (~1000 IU) vitamina D dnevno iz suplementa [2,3,23,28,43–50]

“Vitamin D zima” je kada vaše tijelo ne može proizvesti vitamin D iz sunca, a to ovisi o tome gdje živite na ovoj planeti (geografska širina).

“Vitamin D zimski”:

  • Između 35° sjeverno i 35° južno: Uopće nema „zime vitamina D“ – vitamin D možete napraviti tijekom cijele godine od sunca na koži [51]
  • Između 35° i 40° sjeverno: decembar i januar
  • Između 40° i 50° sjeverno (Bosna i Hercegovina): od novembra do februara
  • Sjeverno od 50° sjeverno: od oktobra do marta (ili duže)
  • Između 35° i 40° južno: jun i jul
  • Između 40° i 50° južno: od maja do avgusta
  • Južno od 50° južno: od aprila do septembra (ili duže)


4) Jod

Odaberite jednu od sljedećih opcija [2,3,45,52–60]:
  • 100–150 µg dnevno iz suplementa
  • alge poput nori ili wakame, nekoliko puta sedmično
  • jodirana so (1 čajna žličica sadrži 40–240 µg joda – provjerite etiketu) [61–63]. Izbjegavajte prekomjeran unos soli.


5) Omega-3 masne kiseline

Izaberite jednu (ili kombinaciju više) od ovih opcija (više ili manje) svaki dan [19,30,64–69]. Sljedeće preporuke su za muškarce – koji općenito unose više kalorija. Za žene je dovoljno malo manje.
  • ~10 oraha (=20 polovica oraha; ~40 g) [64]
  • 1–2 kašičice lanenog ulja [64]
  • 2 kašike mljevenog lanenog sjemena [64,70,71]
  • 1–2 kašike chia sjemenki [69,72–74]
  • 1–2 kašike ulja sjemenki konoplje [64]
  • ¼ šolje sjemenki konoplje
  • 1–2 žlice oljuštenih sjemenki konoplje
  • 2–3 supene kašike ulja repice [64]

Opciona preporuka:

Iskoristite polovinu gore navedenih preporuka – i dodajte veganski dodatak EPA/DHA:
  • 200–300 mg EPA/DHA svaka dva ili tri dana (ili svaki dan ako želite) [64,67–69,75–77]
Trenutni dokazi ne pokazuju jasno da bi prosječni vegan zaista imao koristi od dodataka EPA/DHA. Korist (na primjer, za zdravlje mozga ili srca) je moguća, ali vrlo neizvjesna.


6) Gvožđe

Jedite mahunarke na dnevnoj bazi [26,78,79].

Kod muškaraca je nedostatak gvožđa veoma retkost. Kod žena u premenopauzi, nedostatak gvožđa je relativno čest (zbog gubitka krvi tokom menstruacije).

Dodatni savjeti (posebno za žene u predmenopauzi):
  • Konzumiranje vitamina C istovremeno sa hranom bogatom gvožđem povećava apsorpciju gvožđa iz biljnih izvora [78,80–83].
  • Ispijanje kafe ili čaja uz obroke smanjuje apsorpciju gvožđa iz biljnih izvora [80–84].
  • Kuvanje paradajz sosa (ili drugih umaka koji su blago kiseli) u posuđu od livenog gvožđa obogaćuje sos gvožđem [83–86].


7) Cink

Jedite mahunarke, integralne žitarice, orašaste plodove i sjemenke na dnevnoj bazi [2,30,87,88]. Oni su dobar izvor cinka.


8) Selen

Odaberite (samo) jednu (ne obje) od sljedećih opcija [45,89–91]:
  • Jedite 1 ili 2 brazilska oraha dnevno [92–95]. Ali nemojte redovno jesti velike količine brazilskih oraha.
  • Uzmite suplement koji sadrži 50–60 µg (ne više) selena dnevno [92,95–100].


9) Vitamin A (provitamin A)

Jedite puno tamnozelenog povrća, voća narandžaste boje i povrća narandžaste boje [3,45,105].

Veliki izvori beta-karotena (provitamina A) su, na primjer: kuvana šargarepa, sok od šargarepe, bundeva, slatki krompir u boji narandže, tamnozeleno lisnato povrće, voće narandžaste boje poput manga, papaje i kakija, kao i crvene paprike.


10) Proteini

Proteini su važni za zdrave mišiće i zdrave kosti.
  • Jedite mahunarke, integralne žitarice, orašaste plodove i sjemenke na dnevnoj bazi [3,106–108]. Mahunarke uključuju proizvode od soje (tofu, tempeh, sojino mlijeko, sojino brašno, sojino mljeveno meso, itd.), sve vrste pasulja, sočiva i graška, kao i kikiriki i puter od kikirikija. Pistacije, sjemenke konoplje, kinoa i amarant također mogu dodati relevantne količine proteina vašoj ishrani.
  • Jedite dovoljno kalorija. Većina vegana jede dovoljno kalorija. Ali ako ne unosite dovoljno kalorija, vaše tijelo će koristiti proteine koje jedete kao kalorije (za "proizvodnju energije"), a vi biste mogli završiti sa premalo proteina i mogli biste izgubiti mišićnu masu.



Zdrav veganski način života







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