Rekomendasi nutrisi kanggo wong diwasa vegan



Rekomendasi ing ngisor iki minangka pedoman umum kanggo orientasi sampeyan.


1) Vitamin B12

Pilih salah siji saka opsi ing ngisor iki [1–4]:
  • 2-5 µg kaping pindho saben dina (saka panganan sing diperkaya utawa suplemen) [5-12]
  • 10-50 µg saben dina saka suplemen [6,10-15]
  • 2000–2500 µg saben minggu saka suplemen [7,11,12,16–18]


2) Kalsium

Konsumsi paling sethithik 600 mg kalsium saben dina [2,19-28]. Sampeyan bisa entuk iki kanthi milih paling ora salah siji opsi ing ngisor iki saben dina. Nanging, ing pirang-pirang negara, rekomendasi kalsium sekitar 1000 mg. Jumlah sing luwih dhuwur iki bisa uga luwih apik kanggo nglindhungi balung. Mulane, luwih becik ngonsumsi rong porsi saka dhaptar ing ngisor iki saben dina.
  • 1 gelas (~250 ml) susu tanduran sing diperkaya kalsium, contone, susu soya. Label kasebut kudu nyatakake yen ngandhut 120 mg kalsium saben 100 ml (kaya susu sapi) [3,23,28-31]. Iki bakal nyedhiyakake kira-kira 300 mg kalsium.
  • Panganan liyane sing diperkaya kalsium, contone, jus sing diperkaya kalsium, yoghurt kedelai, oat sing digulung, utawa roti, sing uga bakal nyedhiyakake kira-kira 300 mg kalsium saben dina (priksa label; macem-macem produk kasedhiya ing macem-macem negara) [23, 28,30,32]
  • 1 nganti 2 cangkir sayuran godhong ijo peteng sing dimasak:
    • pak choi (bok choy)
    • kale
    • godhong jute
    • godhong ubi
    • godhong kacang
    • Bayam Malabar
    • godhong kelor
    • godhong talas
    • brokoli raab
    • godhong turnip
    • ijo sawi
    • brokoli [23,28,31]
    • Kol Napa (masak)
    • (Bayam lan chard dudu sumber kalsium sing apik, amarga bioavailabilitas kurang.)
  • 2 nganti 3 cangkir kubis Napa mentah
  • 1 tuwung tahu sing digawe karo kalsium sulfat [23,28-31]
  • banyu sugih kalsium / banyu mineral sing kudu nyedhiyakake paling sethithik 300 mg kalsium saben dina - priksa label [33,34]
  • ½ cangkir ara garing + 3 jeruk [23]
  • [6 tortilla jagung (jagung) nixtamalized (Ø ~15 cm) (Iki kasedhiya ing Meksiko lan sawetara negara Amerika Tengah kaya Guatemala, El Salvador, Honduras, Nikaragua, lan Kosta Rika.) [35–42] ]
Rekomendasi asupan diet resmi ing pirang-pirang negara yaiku kira-kira 1000 mg kalsium saben dina [109].


3) Vitamin D

  • 15-30 menit sinar matahari langsung ing kulit saben dina ... utawa luwih sinar matahari (umpamane, 1 utawa 2 jam) kaping pirang-pirang saben minggu. Ngindhari sinar srengenge sing berlebihan. Nyingkiri sunburn!
utawa
  • njupuk suplemen vitamin D: ~25 µg (~1000 IU) saben dina [2,3,23,28,43-50].
Sanajan sampeyan njupuk suplemen vitamin D, aja nyingkiri srengenge kanthi lengkap amarga sinar matahari duwe manfaat kesehatan liyane (kajaba saka sintesis vitamin D).

"Vitamin D mangsa" yaiku nalika awak ora bisa nggawe vitamin D saka sinar matahari, lan iki gumantung ing ngendi sampeyan manggon ing planet iki (lintang).

"Vitamin D mangsa":

  • Antarane 35° lor lan 35° kidul (kabeh Indonesia): Ora ana "musim dingin vitamin D", yaiku, sampeyan bisa nggawe vitamin D kabeh taun suwene saka sinar srengenge langsung ing kulit [51]
  • Antarane 35° lan 40° lor: Desember lan Januari
  • Antarane 40° lan 50° lor: November nganti Februari
  • Lor 50° lor: Oktober nganti Maret (utawa luwih suwe)
  • Antarane 35° lan 40° kidul: Juni lan Juli
  • Antarane 40° lan 50° kidul: Mei nganti Agustus
  • Kidul 50° kidul: April nganti September (utawa luwih suwe)


4) Yodium

Pilih salah siji saka opsi ing ngisor iki [2,3,45,52–60]:
  • Konsumsi uyah beryodium (1 sendok teh ngemot 40-240 µg yodium - priksa label) [61-63]. Ngindhari asupan uyah sing berlebihan.
  • Njupuk tambahan: 100–150 µg (ora luwih) yodium saben dina
  • Mangan rumput laut kaya nori utawa wakame kaping pirang-pirang saben minggu


5) Asam lemak omega-3

Pilih siji (utawa campuran sawetara) opsi kasebut (luwih utawa kurang) saben dina [19,30,64-69]. Rekomendasi ing ngisor iki kanggo wong lanang - sing umume ngonsumsi kalori luwih akeh. Kanggo wanita, kira-kira 2/3 saka jumlah kasebut cukup.
  • ~10 kenari (=20 kenari; ~40 g) [64]
  • 1-2 sendok teh minyak biji rami [64]
  • 2 sendok teh wiji rami [64,70,71]
  • 1-2 sendok teh wiji chia [69,72-74]
  • 1–2 sendok teh lenga wiji rami [64]
  • ¼ tuwung wiji hemp
  • 2–3 sendok teh lenga rapeseed (lenga canola) [64]

Rekomendasi opsional:

Gunakake setengah saka rekomendasi ing ndhuwur - lan tambahake suplemen EPA/DHA vegan:
  • 200–300 mg EPA/DHA saben rong utawa telung dina (utawa saben dina yen sampeyan seneng) [64,67–69,75–77]
Bukti saiki ora jelas nuduhake yen vegan rata-rata bakal entuk manfaat saka suplemen EPA / DHA. Keuntungan (contone, kanggo kesehatan otak utawa jantung) bisa uga nanging ora mesthi.


6) Wesi

Mangan kacang buncis, lentil, panganan kedhele (umpamane, tempe utawa tahu) saben dina [26,78,79].

Ing wong lanang, kurang wesi arang banget. Ing wanita premenopausal, kurang zat besi relatif umum (amarga mundhut getih nalika menstruasi).

Tip tambahan (utamane kanggo wanita premenopause):

  • Ngonsumsi vitamin C bebarengan karo panganan sing sugih wesi nambah panyerepan wesi saka sumber tanduran [78,80-83].
  • Ngombé kopi utawa tèh karo dhaharan nyuda panyerepan wesi saka sumber tanduran [80-84].
  • Masak saus tomat (utawa saos rada asam liyane) ing piranti masak wesi nambahake saus kanthi wesi [83-86].


7) Seng

Mangan kacang buncis, lentil, panganan kedhele (contone, tempe utawa tahu), gandum utuh (contone, beras abang), lan kacang lan wiji saben dina [2,30,87,88]. Padha sumber seng apik.


[8) Selenium]

Pilih (mung) siji (ora loro) saka opsi ing ngisor iki [45,89–91]:
  • Mangan 1 utawa 2 kacang Brazil saben dina [92-95]. Nanging aja mangan kacang Brazil kanthi jumlah gedhe.
  • Njupuk suplemen sing ngemot 50-60 µg (ora luwih) selenium saben dina [92,95-100].
Elinga yen rekomendasi iki kurang penting ing Indonesia amarga lemah ing Indonesia bisa uga ngandhut selenium sing cukup. Dadi, kacang buncis, lentil, kedelai, lan biji-bijian (contone, beras coklat) ing Indonesia mbokmenawa minangka sumber selenium sing apik.


9) Vitamin A (provitamin A)

Eat plenty of dark green leafy vegetables, orange-colored fruits, and orange-colored vegetables [3,45,105].

Great sources of beta-carotene (provitamin A), for example: cooked carrots, carrot juice, pumpkin, orange sweet potatoes, dark green leafy vegetables, orange fruits like mango, papaya, and red bell peppers.


10) Protein

Protein penting kanggo otot sing sehat lan balung sing sehat.
  • Mangan kacang-kacangan, biji-bijian, kacang-kacangan lan wiji saben dina [3,106-108]. Kacang-kacangan kalebu produk soya (tahu, tempe, susu kedelai, glepung kedelai, mince soya, lan sapiturute), kabeh jinis kacang buncis, lentil, lan kacang polong uga kacang lan mentega kacang. Pistachio, wiji hemp, quinoa, lan amaranth uga bisa nambah jumlah protein sing cocog kanggo diet sampeyan.
  • Mangan kalori sing cukup. Umume vegan mangan kalori sing cukup. Nanging yen sampeyan ora mangan kalori sing cukup, awak bakal nggunakake protein sing dipangan minangka kalori (kanggo "produksi energi"), lan sampeyan bisa uga ngalami protein sing sithik lan bisa uga ilang massa otot.



Gaya urip vegan sing sehat







Referensi

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