Izincomo zokudla okunomsoco kubantu abadala be-vegan



Izincomo ezilandelayo ziyiziqondiso ezijwayelekile zokuma kwakho. Awudingi ukuwalandela ngemininingwane emincane.


1) Vitamin B12

Khetha okukodwa kokulandelayo [1–4]:
  • 2-5 µg kabili ngosuku (kusuka ekudleni okuqiniswe nge-vitamin B12 noma okusengezo) [5-12]
  • I-10-50 µg ngosuku kusuka ekwengezeni [6,10-15]
  • 2000–2500 µg ngeviki kusuka esithasiselweni [7,11,12,16–18]


2) I-calcium

Yidla okungenani i-600 mg ye-calcium ngosuku [2,19-28]. Ungakwazi ukufeza lokhu ngokukhetha okungenani okukodwa kokulandelayo nsuku zonke. Kodwa-ke, emazweni amaningi isincomo se-calcium silinganiselwa ku-1000 mg. Leli nani eliphakeme lingase libe ngcono ekuvikeleni amathambo. Ngakho-ke, kunconywa ukuthi udle izingxenye ezimbili ohlwini olulandelayo ngosuku.
  • Ingilazi engu-1 (~ 250 ml) yobisi lwesitshalo olune-calcium, isibonelo, ubisi lwesoya. Ilebula kufanele isho ukuthi iqukethe i-calcium engu-120 mg nge-100 ml (njengobisi lwenkomo) [3,23,28-31]. Lokhu kuzohlinzeka cishe ngama-300 mg we-calcium.
  • Okunye ukudla okuqiniswe nge-calcium, isibonelo, ujusi oqiniswe nge-calcium, iyogathi yesoya, i-oats egoqiwe, noma isinkwa, esinganikeza cishe u-300 mg we-calcium ngosuku (hlola ilebula; imikhiqizo ehlukene iyatholakala emazweni ahlukene) [23, 28,30,32]
  • 1 kuya kwezingu-2 izinkomishi zemifino eluhlaza eluhlaza okuphekiwe:
    • pak choi (bok choy)
    • "kale"
    • imifino yesinaphi
    • amahlamvu katheniphu
    • i-broccoli [23,28,31]
    • amaqabunga e-dandelion
    • amaqabunga e-nettle
    • Iklabishi ye-Napa (ephekiwe)
    • amaqabunga e-moringa
    • Isipinashi seMalabar
    • amaqabunga ejute
    • amaqabunga kabhatata
    • amaqabunga amakinati
    • (Isipinashi ne-chard akuzona imithombo ye-calcium enhle, njengoba i-bioavailability iphansi.)
  • 2 izinkomishi ze-okra ephekiwe
  • 2 kuya ku-3 izinkomishi zeklabishi ye-Napa (eluhlaza)
  • 1 inkomishi ye-tofu eyenziwe nge-calcium [23,28-31]
  • Amanzi acebile nge-calcium/amaminerali okufanele anikeze okungenani i-calcium engu-300 mg ngosuku - hlola ilebula [33,34]
  • ½ inkomishi yamakhiwane omisiwe + 3 amawolintshi [23]
  • [6 ama-tortilla ommbila we-nixtamalized (Ø ~15 cm) (Lawa atholakala e-Mexico nakwamanye amazwe amaningana aseMelika Emaphakathi njengeGuatemala, El Salvador, Honduras, Nicaragua, neCosta Rica.) [35–42] ]
Izincomo ezisemthethweni zokudla emazweni amaningi zingaba ngu-1000 mg we-calcium ngosuku [109].


3) I-Vitamin D

  • Imizuzu engu-15–30 yokukhanya kwelanga okuqondile esikhumbeni sakho nsuku zonke ... noma ukukhanya kwelanga okwengeziwe (isb., ihora elingu-1 noma amahora angu-2) izikhathi eziningana ngeviki. Gwema ukukhanya kwelanga ngokweqile. Gwema ukushiswa yilanga!
noma
  • i-vitamin D eyengeziwe: ~25 µg (~1000 IU) ivithamini D ngosuku [2,3,23,28,43-50]
Ungaligwemi ilanga ngokuphelele ngisho noma uthatha isithasiselo sikavithamini D.

"I-Vitamin D ebusika" yilapho umzimba wakho awukwazi ukwenza uvithamini D kusukela ekukhanyeni kwelanga, futhi lokhu kuncike ekutheni uhlala kuphi emhlabeni (i-latitude).

"I-Vitamin D ebusika":

  • Phakathi kuka-35° enyakatho no-35° eningizimu (cishe izwekazi lonke lase-Afrika): Abukho nhlobo “ubusika bukavithamini D” – ungenza uvithamini D unyaka wonke ngokukhanya kwelanga esikhumbeni sakho [51]
  • Phakathi kuka-35° no-40° enyakatho: Disemba noJanuwari
  • Phakathi kuka-40 ° no-50 ° enyakatho: Novemba kuya kuFebruwari
  • Enyakatho ye-50° enyakatho: Okthoba kuya kuMashi (noma ngaphezulu)
  • Phakathi kuka-35° no-40° eningizimu: ngoJuni noJulayi
  • Phakathi kuka-40 ° no-50 ° eningizimu: May kuya ku-August
  • INingizimu ye-50° eningizimu: Ephreli kuya kuSepthemba (noma ngaphezulu)


4) Iodine

Khetha eyodwa (hhayi zonke) kulezi ezilandelayo [2,3,45,52–60]:
  • Yidla usawoti one-iodized (ithisipuni elingu-1 liqukethe i-40-240 µg ye-iodine - hlola ilebula) [61-63]. Gwema ukudla usawoti ngokweqile.
  • Thatha isengezo sokudla: 100-150 μg ngosuku
  • Yidla izimila zasolwandle njenge-nori noma i-wakame, izikhathi eziningana ngesonto
Gwema ukudla iodine ngokweqile.


5) Omega-3 fatty acids

Khetha eyodwa (noma inhlanganisela yezimbalwa) yalezi zinketho (ngaphezulu noma ngaphansi) nsuku zonke [19,30,64–69]. Izincomo ezilandelayo ezamadoda - ngokuvamile adla ama-calories amaningi. Kwabesifazane cishe i-2/3 yalezi zilinganiso yanele.
  • ~10 ama-walnuts (~40 g) [64]
  • 1-2 amathisipuni kawoyela we-linseed (uwoyela we-flaxseed) [64]
  • 2 wezipuni we-ground linseeds (imbewu yefilakisi) [64,70,71]
  • 1-2 wezipuni zembewu ye-chia [69,72-74]
  • 1-2 wezipuni zamafutha embewu ye-hemp [64]
  • ¼ inkomishi yembewu ye-hemp
  • 1-2 wezipuni imbewu shelled hemp
  • 2-3 wezipuni zamafutha e-rapeseed (amafutha e-canola) [64]

Isincomo ozikhethela sona:

Sebenzisa uhhafu walezi zincomo ezingenhla - bese wengeza isithasiselo se-EPA/DHA se-vegan:
  • 200-300 mg EPA/DHA njalo ezinsukwini ezimbili noma ezintathu (noma nsuku zonke uma uthanda) [64,67-69,75-77]
Ubufakazi bamanje abubonisi ngokusobala ukuthi i-vegan evamile ingazuza ngempela ezithasiselweni ze-EPA/DHA. Inzuzo (isibonelo, yobuchopho noma impilo yenhliziyo) ingenzeka kodwa ayiqiniseki kakhulu.


6) Insimbi

Yidla ubhontshisi, udali, uphizi, amantongomane agayiwe (amakinati) noma i-soyfoods (njenge-tofu) nsuku zonke [26,78,79].

Emadodeni, ukuntuleka kwe-iron akuvamile kakhulu. Kwabesifazane abangaphambi kokuya esikhathini, ukuntuleka kwe-iron kuvamile (ngenxa yokulahlekelwa igazi ngesikhathi sokuya esikhathini).

Amathiphu engeziwe (ikakhulukazi kwabesifazane abangaphambi kokuya esikhathini):

  • Ukusebenzisa i-vitamin C ngesikhathi esifanayo nokudla okuqukethe insimbi eningi (isb., Ubhontshisi, i-lentils, i-chickpeas, i-soyfoods, ...) kwandisa ukumuncwa kwensimbi emithonjeni yezitshalo [78,80-83].
  • Ukuphuza ikhofi noma itiye ngokudla kwehlisa ukumuncwa kwensimbi emithonjeni yezitshalo [80-84]. Ngakho-ke, kungcono ukungaphuzi ikhofi noma itiye ngokudla. Ungawaphuza phakathi kokudla.
  • Ukupheka isoso katamatisi (noma amanye amasoso ane-acidic kancane) ezitsheni zokupheka zensimbi enothisa isoso ngensimbi [83-86].


7) Zinc

Yidla ubhontshisi, udali, amakinati noma i-soyfoods kanye nokusanhlamvu, amantongomane kanye nembewu nsuku zonke [2,30,87,88]. Ziyimithombo emihle ye-zinc.


[8) Selenium]

Khetha (kuphela) okukodwa (hhayi kokubili) kwezinketho ezilandelayo [45,89–91]:
  • Yidla amantongomane aseBrazil oku-1 noma ama-2 ngosuku [92-95]. Kodwa ungawadli njalo amantongomane amaningi aseBrazil.
  • Thatha i-supplement equkethe i-50-60 µg (hhayi ngaphezulu) ye-selenium ngosuku [92,95-100].


10) Amaprotheni

Amaprotheni abalulekile emisipha enempilo namathambo anempilo.
  • Yidla ubhontshisi, udali, uphizi, amakinati noma i-soyfoods (tofu, tempeh, soya milk, ufulawa wesoya, i-soya mince, njll) nsuku zonke. Futhi yidla okusanhlamvu okuphelele, amantongomane kanye nembewu nsuku zonke [3,106-108]. Ama-pistachios, imbewu ye-hemp, i-quinoa, ne-amaranth nakho kungangeza amanani afanele weprotheyini ekudleni kwakho.
  • Yidla ama-calories anele. Iningi lama-vegans lidla ama-calories anele. Kodwa uma ungawadli amakhalori anele umzimba wakho uzosebenzisa amaprotheni owadlayo njengama-calories (“ukukhiqiza amandla”), futhi ungase ugcine usunamaprotheni amancane kakhulu futhi ungase ulahlekelwe isisindo semisipha.



Impilo ye-vegan enempilo







Izithenjwa

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