7 Zvinowedzera iwe zvaunoda pane Vegan Kudya

Zvemukati

• 1. Vitamin B12
• 2. Vitamin D
• 3. Yakareba-cheni omega-3s
• 4. Iodine
• 5. Simbi
• 6. Calcium
• 7. Zingi
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kumwe kunetsekana kwakajairika nezve vegan chikafu ndechekuti vanopa muviri wako mavitamini uye zvicherwa zvaunoda here.

Vazhinji vanoti chikafu chizere-chikafu, chirimwa-chinodyiwa chinosangana nyore nyore nezvinodiwa zvezuva nezuva zvehutano.

Vamwe vanotokurudzira vegans kuti vadzivise zvese zvinowedzera.

Kunyangwe ichiitirwa zvakanaka, mhando yemazano iyi inogona kukuvadza kupfuura kuita.

Heano matanho manomwe aungade kuti uwedzere nawo uchiri pane vegan chikafu.

1. Vitamin B12

Chikafu chinowanzoitirwa kupfuma vhitamini B12 chinosanganisira chisina kushambiswa chemuchina wemichero, howa hunokura muvhu rakapfuma reB12, nori, spirulina, chlorella, uye mbiriso yekudya.

Vamwe vanodavira kuti vegani vanodya zvakakwana zvezvakanaka zvezvirimwa zvekudya havadi kunetseka nezve kushomeka kwevhitamini B12.

Zvisinei, hapana hwaro hwesainzi hwekutenda uku.

Ongororo dzinoverengeka dzinoratidza kuti nepo chero munhu achigona kuve nemavhitamini B12 mazinga, vezvirimwa uye vegans vane njodzi yakanyanya yekushomeka. Izvi zvinoita kunge zvinonyanya kuitika kune vegans vasiri kutora chero zvinowedzera (,,).

Vitamini B12 yakakosha kune akawanda maitiro emuviri, kusanganisira protein metabolism uye kuumbwa kweokisijeni-kutakura masero matsvuku eropa. Iyo zvakare inoita basa rakakosha muhutano hwehurongwa hwako hwemitsipa ().

Zvishoma vhitamini B12 zvinogona kutungamira mukushaya ropa uye nekukuvara kwehurongwa, pamwe nekushaya mbereko uye pfupa uye chirwere chemwoyo (,,).

Kudya kwezuva nezuva kwakakurudzirwa 2.4 mcg pazuva revakuru, 2.6 mcg pazuva panguva yepamuviri, uye 2.8 mcg pazuva uchiyamwa.

Iyo chete nzira yesainzi yakasimbiswa yekuti vegans isvike aya mazinga ndeyekudya B12-yakasimbiswa chikafu kana kutora vhitamini B12 yekuwedzera. B12-yakasimbiswa chikafu chinowanzo sanganisira mamisi emiti, zvigadzirwa zve soya, zviyo zvekuseni, uye mbiriso yekudya.

Zvimwe zvekudya zvekudyara zvinoita kunge zvine fomu yevhitamini B12 zvakasikwa, asi kuchine kukakavadzana pamusoro pekuti fomu iri rinoshanda muvanhu (,,,,,,).

Zvakare, hapana humbowo hwesainzi hunotsigira zvichienderana nezvisina kushambiswa zvemuchina seyakavimbika vhitamini B12.

Mbiriso yezvokudya inongova ne vitamini B12 kana yasimbiswa. Nekudaro, vhitamini B12 haina kujeka uye inogona kudzikisira kana ikatengwa kubva kana kuchengetwa mumapurasitiki akajeka (14).

Izvo zvakakosha kuti uchengete mupfungwa kuti vhitamini B12 inonyanya kunyudzwa mune zvidiki zvidiki. Nekudaro, iko kushomeka kwaunonwa vhitamini B12, zvakanyanya kuda kutora.

Ichi ndicho chikonzero vegans vasingakwanise kusvika kune inokurudzirwa kudya kwezuva nezuva vachishandisa chikafu chakavakirirwa vanofanirwa kusarudza yekuwedzera zuva nezuva ichipa 25-100 mcg ye cyanocobalamin kana muyero wevhiki nevhiki we2,000 mcg.

Vaya vanongwarira kutora zvinowedzera vanogona kuzviwana zvichikurudzira kuti vawane ropa ravo vhitamini B12 kuongororwa vasati vatora chero.

Pakupedzisira, kugona kwako kutora vitamini B12 kunodzikira nezera. Naizvozvo, iyo Institute of Medicine inokurudzira kuti munhu wese anopfuura zera re51 - vegan kana kwete - funga zvekudya zvakasimbiswa kana vhitamini B12 yekuwedzera ().

Pfupiso Zvakakosha zvakanyanya kuti ma vegans awane vhitamini B12 yakakwana. Nzira chete yakavimbika yekuita izvi ndeyekudya chikafu chakavakirirwa kana kutora vhitamini B12 yekuwedzera.

2. Vitamin D

Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your gut ().

Vitamin iyi inokanganisawo mamwe maitiro emuviri, kusanganisira immune immune, mamood, ndangariro, uye mhasuru kupora (18,,,).

Iyo inokurudzirwa mvumo yezuva nezuva (RDA) yevhitamini D yevana nevakuru ndeye 600 IU (15 mcg) pazuva. Vakwegura, pamwe nevakadzi vane nhumbu kana vanoyamwisa, vanofanirwa kuve ne800 IU (20 mcg) pazuva (22).

Izvo zvakati, humwe humbowo hunoratidza kuti zvaunoda zvezuva nezuva zvakakura zvakanyanya kupfuura izvo zvazvino RDA ().

Zvinosuruvarisa, zvishoma zvishoma zvikafu zvine vhitamini D, uye chikafu chakasimbiswa nevitamin D chinowanzoonekwa sechisina kukwana kugutsa zvinodiwa zvezuva nezuva.

Izvi zvinogona pamwe kutsanangura mishumo yepasirese yevhitamin D kushomeka pakati pevhegi uye omnivores zvakafanana (,).

Kunze kwechishoma chaunowana kubva pane chako chikafu, vhitamini D inogona kugadzirwa kubva pakuonekwa kwezuva. Vanhu vazhinji vanogona kugadzira vhitamini D yakaringana nekushandisa maminetsi gumi nemashanu mukati mezuva remasikati kana zuva rakasimba - chero bedzi vasingashandise chero zuva rekudzivirira zuva uye kuburitsa yakawanda yeganda ravo.

Zvisinei, vakwegura, vanhu vane ganda rakasviba, avo vanogara kumatunhu ekuchamhembe kana munzvimbo dzinotonhora, uye avo vanopedza nguva shoma vari kunze vangatadze kuburitsa zvakakwana (,,).

Zvakare, nekuda kweanozivikanwa akaipa mhedzisiro yeakawandisa UV mwaranzi, vazhinji vema dermatologists vanoyambira nezve kushandisa zuva kusvibiswa kuwedzera vhitamini D mazinga ().

Nzira dzakanakisa dzevhegi dzinogona kuona kuti vari kuwana vhitamini D yakaringana ndeyekuita kuti mazinga eropa ravo aedzwe. Avo vasingakwanise kuwana zvakakwana kubva kuzvikafu zvakavakirirwa uye kupenya kwezuva vanofanirwa kufunga nezve kutora zuva nezuva vhitamini D2 kana vegan vhitamini D3 yekuwedzera.

Kunyangwe vhitamini D2 ingangokwani kuvanhu vazhinji, zvimwe zvidzidzo zvinoratidza kuti vhitamini D3 inoshanda zvakanyanya mukusimudzira huwandu hweropa hwevitamini D (,).

Pfupiso Vitamin D kushomeka idambudziko pakati pevhegi uye omnivores zvakafanana.Vegans vasingakwanise kuchengetedza akajairwa mazinga eropa kuburikidza nezvikafu zvakasimbiswa uye kuratidzwa kwezuva vanofanirwa kufunga nezve kutora chinowedzera.

3. Yakareba-cheni omega-3s

Omega-3 fatty acids inogona kupatsanurwa kuita maviri mapoka:

• Inokosha omega-3 fatty acids: Alpha-linolenic acid (ALA) ndiyo chete yakakosha omega-3 fatty acid, zvichireva kuti iwe unogona chete kuiwana kubva pane chako chikafu.
• Yakareba-cheni omega-3 fatty acids: Ichi chikamu chinosanganisira eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Izvo hazvionekwe sezvakakosha nekuti muviri wako unogona kuzviita kubva kuAALA.

Yakareba-cheni omega-3 fatty acids inoita chinzvimbo chechimiro muhuropi hwako nemeso. Maitiro ekudya akakwana anoita kunge akakosha mukukura kwehuropi uye kudzikisa njodzi yekuzvimba, kushushikana, kenza yemazamu, uye kucherechedzwa kwekushomeka kwehutano (ADHD) (,,,,,).

Zvirimwa zvine yakakwira ALA zvemukati zvinosanganisira mbeu yefilakisi, mbeu dzechia, walnuts, mhodzi dzehemp, uye soya. EPA neDHA zvinonyanya kuwanikwa muzvigadzirwa zvemhuka sehove dzakakora uye mafuta ehove.

Kuwana ALA yakakwana kunofanirwa kuchengetedza zvakakwana EPA uye DHA mazinga. Zvisinei, zvidzidzo zvinofungidzira kuti kushandurwa kweRAA kuEPA kunogona kunge kwakaderera se5-10%, nepo kushandurwa kwayo kuita DHA kungave kuri padyo ne2-5% (,).

Pamusoro pezvo, kutsvagurudza kunogara kuchiratidza kuti vembiri uye mavegans anosvika makumi mashanu muzana eropa rakadzika uye kuwanda kwemasuru eEPA neDHA kupfuura omnivores ().

Vazhinji vezvehutano vanobvumirana kuti 200-300 mg pazuva inofanirwa kukwana ().

Vegans vanogona kusvika kune izvi zvinokurudzirwa kudya nekuwedzera pamwe nemafuta ealgae.

Zvakare, kudzikisa kudya kwako kwe omega-6 fatty acids kubva kumafuta, kusanganisira chibage, safflower, sunflower, uye sesame mafuta, pamwe nekuve nechokwadi chekudya zvakakwana ALA-zvakapfuma zvekudya, zvinogona kuwedzera kubatsira kuwedzera EPA uye DHA mazinga ().

Pfupiso Vegans vanowanzove neropa rakaderera uye materu ezinga rerefu-cheni omega-3 fatty acids. Naizvozvo, ivo vanogona kubatsirwa nekuwedzera pamwe neEPA uye DHA.

4. Iodine

Kuwana ayodini yakakwana kwakakosha kuti utachiona hushande, izvo zvinodzora metabolism.

Kushayikwa kweIodine panguva yekuzvitakura uye kutanga kweucheche kunogona kukonzeresa kuremara kwehungwaru ().

Muvanhu vakuru, kukwana kweodhini inodyiwa kunogona kutungamira ku hypothyroidism.

Izvi zvinogona kukonzera zviratidzo zvakasiyana, senge mashoma esimba mazinga, ganda rakaoma, kurira mumawoko ako nemakumbo, kukanganwa, kushushikana, uye kuwedzera uremu ().

Vegans vanoonekwa vari panjodzi yekushomeka iodhini, uye ongororo dzinoshuma kuti mavegans anosvika makumi mashanu muzana ezinga reropa rakaderera pane vadyari (,).

Iyo RDA yevakuru ndeye 150 mcg yeodini pazuva. Vakadzi vane nhumbu vanofanirwa kutsvaga mazana maviri emamirg pazuva, nepo ivo vari kuyamwisa vachikurudzirwa kuti vawedzere kuwedzera kudya kwavo kwemazuva ese kusvika pa230 mcg pazuva (44).

Mazinga eIodine muzvikafu zvezvirimwa zvinoenderana neIodine yezviri muvhu mavakakurira. Semuenzaniso, chikafu chakasimwa padyo negungwa chinowanzo kuve chakakwira muayodini.

Izvo chete zvekudya zvinofungidzirwa kuti zvinogara zvine mwero iodine mazinga iodized munyu, hove, gungwa, uye zvigadzirwa zvemukaka, izvo zvinotora ayodini kubva kumhinduro dzinoshandiswa kuchenesa mombe nemidziyo yepurazi.

Hafu yepasipuni (2.5 ml) yemunyu iodized inokwana kuzadzisa zvaunoda zuva nezuva.

Vegans vasingade kudya munyu iodized kana kudya gungwa kakawanda pasvondo vanofanirwa kufunga nezve kutora ayodhini yekuwedzera.

Pfupiso Iodine inoita basa rakakosha muhutachiona hwako uye metabolism. Vegans vasingawane ayodini yakakwana kubva kugungwa regungwa kana munyu iodized vanofanirwa kufunga nezve kutora ayodhini yekuwedzera.

5. Simbi

Iron chinhu chinovaka muviri chinoshandiswa kugadzira DNA itsva nemasero matsvuku eropa, pamwe nekutakura okisijeni muropa. Izvo zvinodawo simba remetabolism ().

Isimbi shoma kwazvo inogona kutungamira kukushaya ropa uye zviratidzo sekuneta uye kuderera kwe immune immune.

Iyo RDA ndeye 8 mg yevakuru varume uye post-menopausal vakadzi. Inowedzera kusvika ku18 mg pazuva kune vakadzi vakuru, uye vakadzi vane nhumbu vanofanira kukarira 27 mg pazuva (46).

Iron inogona kuwanikwa mumhando mbiri: heme uye isiri-heme. Heme simbi inowanikwa chete kubva kune zvigadzirwa zvemhuka, nepo isiri-heme simbi inowanikwa mune zvinomera ().

Nekuti heme simbi iri nyore kupinza kubva mukudya kwako kupfuura isiri-heme simbi, vegans inowanzo kukurudzirwa kuti itore 1.8 nguva yakajairwa RDA. Izvo zvakati, zvimwe zvidzidzo zvinodiwa kuti uone kana kuwanda kwakadaro kuchidikanwa ().

Vegans ine yakaderera simbi inodyiwa inofanirwa kuve nechinangwa chekudya zvakanyanya zvine iron-zvikafu, senge cruciferous miriwo, bhinzi, pizi, michero yakaomeswa, nzungu, uye mhodzi. Chikafu chakakosheswa nesimbi, senge zviyo, zvingwa zvakafumiswa, uye zvimwe zvinomera zvemiti, zvinogona kuwedzera kubatsira (,).

Zvakare, kushandisa hari-simbi hari nemapani kubika, kudzivirira tii kana kofi pamwe nezvikafu, uye kusanganisa chikafu chine ayoni nechinobva vhitamini C kunogona kubatsira kukwidziridzwa kwesimbi.

Nzira yakanakisa yekuona kana zvinowedzerwa zvichikosha kutora yako hemoglobin uye ferritin mazinga akaongororwa nachiremba wako.

Kudya zvisina kukodzera kwezvokuwedzera simbi kunogona kukuvadza kupfuura kunaka nekukuvadza maseru kana kuvharira kunwiswa kwemamwe zvicherwa ().

Zvikamu zvakakwirira kwazvo zvinogona kutokonzeresa kugwinha, kutungamira kukundikana kwemuviri kana kukoma, uye kuuraya mune dzimwe nguva. Nekudaro, zvirinani kusawedzera kunze kwekunge zvichinyatso kudikanwa ().

Pfupiso Vegans vasingawane simbi yakakwana kubva kuzvikafu zvavo vanofanirwa kufunga nezvekudya zvakasimbiswa kana chinowedzerwa. Nekudaro, akakwirisa mwero wepamusoro anogona kukuvadza, uye masimbi ekuwedzera haakurudzirwe kune wese munhu.

6. Calcium

Calcium ndeyemamineral ayo anodikanwa kune hutano hwakanaka hwemapfupa nemeno. Inoitawo basa musimba basa, kusaina tsinga, uye hutano hutano.

Iyo RDA yecalcium yakaiswa pa1,000 mg pazuva kune vakawanda vakuru uye inowedzera kusvika 1,200 mg pazuva kune vanhu vakuru vanopfuura makore makumi mashanu (51).

Miti yekudyara svutugadzike inosanganisira bok choy, kare, masardard magidhi, turnip magidhi, watercress, broccoli, chickpeas, calcium-set tofu, uye yakasimbiswa mamiti mamisi kana majusi.

Zvisinei, zvidzidzo zvinowanzobvumirana kuti vazhinji vegans havawani calcium yakakwana (,).

Chirevo chinowanzo-kunzwikwa pakati penharaunda yevegan ndechekuti vegans vane yakaderera calcium inoda kupfuura omnivores nekuti ivo havashandise ichi chicherwa kudzikisira iyo acidity inogadzirwa neyakafuma-nyama chikafu.

Kumwe kutsvagurudza kunodiwa kuongorora kuti chikafu chisina nyama chinokanganisa sei zuva nezuva calcium zvinodiwa. Nekudaro, humbowo hunoratidza kuti vegans dzinodya isingasviki 525 mg yecalcium inowanzo kuve nenjodzi yakawedzera yekutyoka kwemapfupa ().

Neichi chikonzero, vese vegans vanokurudzirwa kunangana neRDA, vachiva nechokwadi chekuti vanodya ingangoita 525 mg yecalcium pazuva. Zvekuwedzera zvinofanirwa kushandiswa kana izvi zvisingakwanisike kuburikidza nekudya kana chikafu chakasimbiswa chete.

Pfupiso Vegans vanodya mashoma mashoma ekudya calcium vanofanira kufunga nezve kutora zuva nezuva kuwedzera. Izvi zvinonyanya kukosha kune avo vanowana isingasviki 525 mg pazuva.

7. Zingi

Zinc ndeyemamineral yakakosha pametabolism, immune immune, uye kugadzirisa maseru emuviri.

Kudya kwakakwana kwe zinc kunogona kutungamira kumatambudziko ekuvandudza, kurasikirwa nevhudzi, manyoka, uye kunonoka kupora kwemaronda.

Iyo RDA yeZinc parizvino yakaiswa pa8-11 mg pazuva kune vanhu vakuru. Inowedzera kusvika ku11-12 mg yevakadzi vane nhumbu uye 12-13 mg yevakadzi vanoyamwisa (54).

Zvishoma zvekudya zvezvirimwa zvine huwandu hwakawanda hwe zinc. Zvakare, zinc kutora kubva kune zvimwe zvekudya zvekudyara kune mashoma nekuda kweiyo yavo phytate zvemukati. Nekudaro, vezvinodyiwa vanokurudzirwa kunangana ka1.5 nguva iyo RDA (54).

Kunyange hazvo ese mavhagi ane mashoma eropa zingi, ongororo ichangoburwa yeongororo makumi maviri nenhanhatu yakaratidza kuti varimi - uye kunyanya vegans - vane yakadzika zinc inotora uye zvishoma zasi reropa rezinc kupfuura omnivores ().

Kuti uwedzere kudya kwako, idya zvakasiyana-siyana zvekudya zvine zinc-zuva rese. Izvi zvinosanganisira zviyo zvakakwana, utachiona hwegorosi, tofu, chingwa chakamera, nyemba, nzungu, uye mhodzi.

Kunyorova nzungu, mhodzi, uye nyemba usiku, kudya mapuroteni akakwana, uye kudya chikafu chakaviriswa, senge tempeh uye miso, zvinoita sekusimudzira kunwa ().

Vegans vane hanya nezinc yavo yekudyiwa kana avo vane zviratidzo zvekushomeka vanogona kufunga kutora zuva nezuva zinc gluconate kana zinc citrate yekuwedzera iyo inopa 50-100% yeRDA.

Pfupiso Vegans vasingakwanise kusvika kune zinc RDA vanofanirwa kutanga vatarisa kuwedzera zvekudya zvine zinc-kune izvo zvavanodya. Vaya vane yakaderera ropa zinga rezinc vanofanirwa kufunga nezve kutora zuva nezuva kuwedzera.

Chinokosha

Kudya kwakanyatsorongwa vegan kunogona kuzadzisa zvido zvako zvinovaka muviri.

Izvo zvakati, zvimwe zvinodiwa zvinovaka muviri zvinogona kunge zvakaoma kuwana kuburikidza nekudya uye chikafu chakasimbiswa chete.

Izvi zvinonyanya kuitika kune vhitamini B12, vhitamini D, uye refu-cheni omega-3s.

Vese vegans vasingakwanise kusangana nemazano avo ezvekudya kuburikidza nedhayeti chete vanofanirwa kufunga nezve kutora zvinowedzera. Zvakadaro, zviri nani kutaura nemupi wako wezvehutano usati watanga nyowani yekuwedzera hurumende.