Kuenda Vegan Kunogona Kureva Kushaikwa Aya Akakosha Nutrients

Zvemukati

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Kusadya zvigadzirwa zvemhuka kunoreva kudya kwakaderera mumafuta akazara uye cholesterol, uye kunyangwe ichizogona kushandiswa kudzikira huremu, zvakakosha kuti usapfuure kunze kwezvakakosha zvinovaka muviri izvo zvinowanzobva munyama nemukaka.

Vitamin B12

Vazhinji vakadzi vanoda 2.4 mcg yevhitamini iyi zuva rega rega. Izvo zvakakosha kuti uchengetedze hutano hune hutano system pamwe nemaseru eropa ane hutano. Inowanikwa kazhinji muhuku, nyama yemombe, hove, uye zvigadzirwa zvemukaka, iyi B vhitamini ine vegan sosi pamwe nekuisanganisira zviyo zvakasimbiswa, yakasimbiswa mukaka we soy, kare, sipinashi, uye mbiriso yezvikafu.

Iron

Iyo RDI yesimbi yevakadzi ndeye 18 mg, uye nepo zvigadzirwa zvemhuka zvine iron, kune matani ezvikafu zvevegan zvakakwirira mune ino mineral zvakare. Muviri unoda simbi kugadzira hemoglobin, iyo inobatsira kutakura okisijeni kubva pamapapu ako kuenda kune imwe muviri wako, ndosaka kushomeka kwesimbi kunowanzoita kuneta. Ive neshuwa yekuisa zviyo zvakasimbiswa, mukaka wakasimbiswa we soy, bhinzi senge garbanzos uye nyemba, tofu, madomasi akaomeswa nezuva, mbatatisi, mbeu yezuva yezuva, maflakisi, uye nzungu mukudya kwako kwevegan.

Calcium

Mukaka zvechokwadi unoita muviri zvakanaka kana zvasvika kune calcium, asi kuwana kuguta kwako kwezuva nezuva kwe1,000 mg hakufanirwe kubva kumombe. Zvakakosha pakurera pfupa idzva nekuchengetedza simba repfupa, pamwe nekudzivirira osteoporosis, calcium inobatsirawo kuchengetedza moyo mutinhimira uye mhasuru shanda. Enda kune zviyo zvakasimbiswa, sinamoni, mukaka we soy wakasimba, maarimondi, maonde, magogi akasvibira senge sipinashi, kare, uye broccoli, tofu, yoghurti yesoya, uye tempeh, uye gadzirai dhizeti isina mukaka isina chizi. Heano muyenzaniso wezuva nezuva wekudya unoratidza izvo zvinoda kudya vegan kuti uwane yake yezuva nezuva calcium.

Omega-3s

Wakaneta here, kurwara nguva dzose, uye une ganda rakaoma uye kutenderera kwakashata? Kushaikwa kwe omega-3s inogona kunge iri mhosva. Aya mafuta acid ane anti-anogumbura uye emamiriro ekugadzirisa zvinhu uye akawanikwa achideredza njodzi yecoronary chirwere chemoyo pamwe neyepasi cholesterol. Iyo RDI ofomega-3s magiramu 1.1 pazuva, uye sezvo hove iri sosi yakanaka, mavegan anogona kunge achishaikwa. Zadzai zvigadzirwa zvefilakisi zvakadai seflakisi nemafuta eflakisi, walnuts, soya, uye Silk DHA Omega-3 mukaka we soy.

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