Izengezo Ezi-7 Ozidingayo Ekudleni Kwe-Vegan

-Delile

• 1. Uvithamini B12
• 2. Uvithamini D
• 3. I-omega-3 enamaketanga amade
• 4. Iodine
• 5. Insimbi
• 6.I-calcium
• 7. Zinc
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Okunye ukukhathazeka okuvamile mayelana nokudla kwe-vegan ukuthi ngabe kunikeza umzimba wakho onke amavithamini namaminerali awadingayo.

Abaningi bathi ukudla okugcwele, ukudla okutshalwe ezitshalweni kuhlangabezana kalula nazo zonke izidingo zomsoco zansuku zonke.

Abanye baze bakhuthaze imifino ukugwema zonke izithasiselo.

Yize kuhloswe kahle, lolu hlobo lwezeluleko lungenza okubi kunokuhle.

Nazi izakhamzimba eziyi-7 ongadinga ukuzengeza nazo ngenkathi udla i-vegan.

1. Uvithamini B12

Ukudla okuvame ukubizwa ukuthi kucebe i-vitamin B12 kufaka umkhiqizo ongagezwanga, amakhowe akhule enhlabathini ecebile i-B12, i-nori, i-spirulina, i-chlorella nemvubelo yokudla okunempilo.

Abanye bakholelwa ukuthi ama-vegans adla ngokwanele ukudla kwezitshalo ezifanele akudingeki akhathazeke ngokushoda kukavithamini B12.

Noma kunjalo, asikho isisekelo sesayensi sale nkolelo.

Ucwaningo oluningi lukhombisa ukuthi ngenkathi noma ngubani engaba namazinga aphansi kavithamini B12, abadla imifino kanye nemifino banengozi enkulu yokushoda. Lokhu kubonakala kuyiqiniso ikakhulukazi kuma-vegans angathathi noma yiziphi izithasiselo (,,).

I-Vitamin B12 ibalulekile ezinqubweni eziningi zomzimba, kufaka phakathi iprotheni metabolism kanye nokwakhiwa kwamaseli abomvu athutha umoya-mpilo. Iphinde ibambe iqhaza elibalulekile empilweni yesistimu yakho yezinzwa ().

Uvithamini B12 omncane kakhulu angaholela ekulahlekeni kwegazi nokulimala kohlelo lwezinzwa, kanye nokuzala kanye nesifo samathambo nenhliziyo (,,).

Ukunconywa kwansuku zonke kungu-2.4 mcg ngosuku kubantu abadala, 2.6 mcg ngosuku ngesikhathi sokukhulelwa, kanye no-2.8 mcg ngosuku ngenkathi uncelisa.

Ukuphela kwendlela efakazelwe ngokwesayensi yokuthi ama-vegans afinyelele kulawa mazinga ngukudla ukudla okune-B12 noma ukuthatha isithasiselo sevithamini B12. Ukudla okuqiniswe nge-B12 kuvame ukufaka amabisi ezitshalo, imikhiqizo yesoya, okusanhlamvu kwasekuseni nemvubelo yokudla okunempilo.

Okunye ukudla kwezitshalo kubonakala sengathi kuqukethe uhlobo lwevithamini B12 ngokwemvelo, kodwa kusenempikiswano yokuthi ngabe leli fomu liyasebenza yini kubantu (,,,,,,).

Ngaphezu kwalokho, abukho ubufakazi besayensi obusekelayo ngokuya ngomkhiqizo wemvelo ongageziwe njengomthombo onokwethenjelwa wevithamini B12.

Imvubelo enomsoco iqukethe uvithamini B12 kuphela lapho iqinisiwe. Kodwa-ke, i-vitamin B12 iyazwela ukukhanya futhi ingahle yehle uma ithengwe noma igcinwe kupulasitiki ocacile (14).

Kubalulekile ukukhumbula ukuthi uvithamini B12 umuncwa kakhulu ngemithamo emincane. Ngakho-ke, uma ungagwinyi kaningi uvithamini B12, kulapho udinga ukuthatha khona.

Yingakho ama-vegans angakwazi ukufinyelela ekudleni kwansuku zonke okunconywayo esebenzisa ukudla okuqinisiwe kufanele akhethe isengezo sansuku zonke esihlinzeka ngama-25-100 mcg we-cyanocobalamin noma isilinganiso samasonto onke esingu-2,000 mcg.

Labo abakuqaphelayo ukuthatha izithasiselo bangakuthola kuqinisekisa ukuthola amazinga abo egazi likavithamini B12 ahlolwe ngaphambi kokuthatha noma yikuphi.

Ekugcineni, amandla akho okuthola i-vitamin B12 ancipha ngokukhula. Ngakho-ke, i-Institute of Medicine incoma ukuthi wonke umuntu oneminyaka engaphezu kwengama-51 - i-vegan noma cha - acabangele ukudla okuqinisiwe noma isengezo sevithamini B12 ().

Isifinyezo Kubaluleke kakhulu ukuthi yonke imifino ithole uvithamini B12 owanele. Ukuphela kwendlela enokwethenjelwa yokufeza lokhu ngokudla ukudla okuqinisiwe noma ukuthatha isithasiselo sevithamini B12.

2. Uvithamini D

UVitamin D uvithamini oncibilika njengamafutha osiza ekuthuthukiseni ukumuncwa kwe-calcium ne-phosphorus emathunjini akho ().

Le vithamini ibuye ibe nomthelela kwezinye izinqubo eziningi zomzimba, kufaka phakathi ukusebenza komzimba, imizwa, inkumbulo nokubuyiselwa kwemisipha (18,,,).

Isibonelelo esinconywayo sansuku zonke (i-RDA) sevithamini D sezingane nabadala singama-600 IU (15 mcg) ngosuku. Abadala, kanye nabesifazane abakhulelwe noma abancelisayo, kufanele bahlose ama-800 IU (20 mcg) ngosuku (22).

Lokho kusho, obunye ubufakazi busikisela ukuthi izidingo zakho zansuku zonke zikhulu kakhulu kune-RDA yamanje).

Ngeshwa, ukudla okumbalwa kakhulu ngokwemvelo okuqukethe uvithamini D, futhi ukudla okuqiniswe ngovithamini D kuvame ukubhekwa njengokwenele ukwanelisa izidingo zansuku zonke.

Lokhu kungahle kuchaze imibiko yomhlaba wonke yokushoda kukavithamini D phakathi kwama-vegans nama-omnivores ngokufanayo (,).

Ngaphandle kwemali encane oyitholayo ekudleni kwakho, uvithamini D ungenziwa ngokuvezwa yilanga. Iningi labantu kungenzeka lenze uvithamini D owanele ngokuchitha imizuzu eyi-15 elangeni lasemini lapho ilanga linamandla - inqobo nje uma bengasebenzisi noma yiliphi i-sunscreen futhi beveza iningi lesikhumba sabo.

Kodwa-ke, asebekhulile, abantu abanesikhumba esimnyama, abahlala ezindaweni ezisenyakatho noma ezindaweni ezibandayo, nalabo abachitha isikhathi esincane bengaphandle bangakwazi ukukhiqiza okwanele (,,).

Ngaphezu kwalokho, ngenxa yemiphumela emibi eyaziwayo yemisebe ye-UV eyeqile, odokotela besikhumba abaningi baxwayisa ngokusebenzisa ukukhanya kwelanga ukukhulisa amazinga kavithamini D ().

Indlela engcono kakhulu yemifino engaqinisekisa ukuthi bathola uvithamini D owanele ukuthi kuhlolwe amazinga egazi labo. Labo abangakwazi ukuthola okwanele ekudleni okunezivikelo eziqinile nokukhanya kwelanga kufanele bacabangele ukuthatha i-vitamin D2 yansuku zonke noma i-vegan vitamin D3 supplement.

Yize i-vitamin D2 mhlawumbe yanele kubantu abaningi, ezinye izifundo ziphakamisa ukuthi uvithamini D3 usebenza kangcono ekukhuphuleni amazinga wevithamini D (,) egazini.

Isifinyezo Ukushoda kukavithamini D kuyinkinga phakathi kwamavegans nama-omnivores ngokufanayo. Imifino engakwazi ukugcina amazinga ejwayelekile egazi ngokudla okuqinisiwe nokuchayeka elangeni kufanele icabange ukuthatha isengezo.

3. I-omega-3 enamaketanga amade

I-Omega-3 fatty acids ingahlukaniswa ngezigaba ezimbili:

• Ama-acids ama-omega-3 abalulekile: I-Alpha-linolenic acid (ALA) ukuphela kwe-omega-3 fatty acid ebalulekile, okusho ukuthi ungayithola ekudleni kwakho kuphela.
• I-omega-3 fatty acids: Lesi sigaba sifaka phakathi i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA). Azithathwa njengezibalulekile ngoba umzimba wakho ungazenza zivele ku-ALA.

Ama-acids ama-omega-3 anama-long chain adlala indima yokwakha ebuchosheni bakho nasemehlweni akho. Izinga lokudla elanele nalo libukeka libalulekile ekukhuleni kobuchopho nokunciphisa ubungozi bokuvuvukala, ukudangala, umdlavuza webele, kanye nokukhathazeka kokushoda kwengqondo (ADHD) (,,,,,).

Izitshalo ezinokuqukethwe okuphezulu kwe-ALA zifaka imbewu yefilakisi, imbewu ye-chia, ama-walnuts, imbewu ye-hemp, nosoya. I-EPA ne-DHA zitholakala kakhulu emikhiqizweni yezilwane enjengezinhlanzi ezinamafutha kanye namafutha ezinhlanzi.

Ukuthola i-ALA eyanele kufanele kugcinwe ngokwanele amazinga e-EPA ne-DHA. Kodwa-ke, ucwaningo lilinganisela ukuthi ukuguqulwa kwe-ALA kuya ku-EPA kungaba ngaphansi kuka-5-10%, ngenkathi ukuguqulwa kwayo ku-DHA kungenzeka kusondele ku-2-5% (,).

Ngokwengeziwe, ucwaningo luhlala lukhombisa ukuthi imifino kanye nemifino inezinga eliphansi lama-50% egazi nezicubu ze-EPA ne-DHA kune-omnivores ().

Ochwepheshe abaningi bezempilo bayavuma ukuthi u-200-300 mg ngosuku kufanele wenele ().

Ama-vegans angafinyelela kulokhu kudla okunconyiwe ngokufaka uwoyela we-algae.

Ngaphezu kwalokho, ukunciphisa ukungena kwakho kwama-omega-6 fatty acids avela kumafutha, kufaka phakathi ummbila, isafulawa, ujongilanga, kanye namafutha esesame, kanye nokuqinisekisa ukuthi udla ukudla okunothe ngokwanele kwe-ALA, kungasiza ngokwengeziwe ukukhulisa amazinga e-EPA ne-DHA ().

Isifinyezo Ama-vegans ajwayele ukuba namazinga aphansi egazi nezicubu ze-omega-3 fatty acids. Ngakho-ke, bangahlomula ngokulekelela nge-EPA ne-DHA.

4. Iodine

Ukuthola iodine eyanele kubalulekile ekusebenzeni okunempilo kwe-thyroid, okulawula imetabolism yakho.

Ukushoda kwe-iodine ngesikhathi sokukhulelwa nasebusaneni kungaholela ekukhubazekeni kwengqondo okungalungiseki ().

Kubantu abadala, ukungena kwe-iodine enganele kungaholela ku-hypothyroidism.

Lokhu kungadala izimpawu ezahlukahlukene, ezinjengezinga lamandla aphansi, isikhumba esomile, ukuhayiza ezandleni nasezinyaweni zakho, ukukhohlwa, ukudangala, nokuzuza kwesisindo ().

Ama-vegans abhekwa njengengozi yokushoda kwe-iodine, kanti ucwaningo lubika ukuthi ama-vegans anezinga eliphansi elingama-50% le-iodine ephansi kunabantu abadla imifino (,).

I-RDA yabantu abadala ingu-150 mcg we-iodine ngosuku. Abesifazane abakhulelwe kufanele bahlose ama-220 mcg ngosuku, kuyilapho labo abancelisayo benconywa ukuthi bakhuphule ngokwengeziwe ukudla kwabo kwansuku zonke kuye kuma-290 mcg ngosuku (44).

Amazinga e-iodine ekudleni kwezitshalo ancike kokuqukethwe kwe-iodine kwenhlabathi lapho bekhuliswe khona. Isibonelo, ukudla okulinywa eduze nolwandle kuvame ukuba ngaphezulu kwe-iodine.

Ukudla okucatshangwa ukuthi kunamazinga aphezulu e-iodine usawoti, ukudla kwasolwandle, izimila zasolwandle, nemikhiqizo yobisi, ethatha iodine ezixazululweni ezisetshenziselwa ukuhlanza izinkomo nemishini yepulazi.

Ingxenye yethisipuni (2.5 ml) kasawoti one-ayodini yanele ukuhlangabezana nezidingo zakho zansuku zonke.

Ama-vegans angafuni ukudla usawoti o-iodized noma adle izimila zasolwandle amahlandla amaningi ngesonto kufanele acabangele ukuthatha isengezo se-iodine.

Isifinyezo Iodine ibamba iqhaza elibalulekile ekusebenzeni kwe-thyroid nasekugayeni umzimba. Ama-vegans angatholi iodine eyanele ohlangothini lwasolwandle noma usawoti we-iodized kufanele acabange ukuthatha isengezo se-iodine.

5. Insimbi

I-Iron yisakhi somzimba esisetshenziselwa ukwenza i-DNA entsha namaseli abomvu egazi, kanye nokuphatha umoya-mpilo egazini. Kuyadingeka futhi kumandla we-metabolism ().

Insimbi encane kakhulu ingaholela ekushoneni kwegazi nasezimpawu ezifana nokukhathala nokwehla kokusebenza komzimba.

I-RDA ingu-8 mg wabesilisa abadala nabesifazane abangemva kokuya esikhathini. Ikhuphukela ku-18 mg ngosuku kwabesifazane abadala, futhi abesifazane abakhulelwe kufanele bahlose i-27 mg ngosuku (46).

I-iron itholakala ngezinhlobo ezimbili: i-heme ne-non-heme. Insimbi ye-Heme itholakala kuphela kwimikhiqizo yezilwane, kanti i-non-heme iron itholakala ezitshalweni ().

Ngenxa yokuthi i-heme iron itholakala kalula ekudleni kwakho kunensimbi engeyona i-heme, ama-vegans avame ukunconywa ukuthi ahlose izikhathi eziyi-1.8 i-RDA ejwayelekile. Lokho kusho ukuthi, kudingeka izifundo eziningi ukuthola ukuthi ngabe kudingeka inani eliphakeme kangaka ().

Imifino enokudla okuncane kwensimbi kufanele ihlose ukudla ukudla okune-ayoni okuningi, njengemifino ye-cruciferous, ubhontshisi, uphizi, izithelo ezomisiwe, amantongomane nembewu. Ukudla okuqiniswe ngensimbi, njengamabele, izinkwa ezinothisiwe, kanye nezinye ubisi lwezitshalo, kungasiza ngokuqhubekayo (,).

Futhi, ukusebenzisa amabhodwe nensimbi yensimbi ukupheka, ukugwema itiye noma ikhofi uma udla, nokuhlanganisa ukudla okunothe kwensimbi nomthombo kavithamini C kungasiza ekukhuliseni ukumuncwa kwensimbi.

Indlela engcono yokuthola ukuthi ngabe izithako zokudla ziyadingeka yini ukuthola ukuthi amazinga akho e-hemoglobin kanye ne-ferritin ahlolwe ngudokotela wakho.

Ukudla okungadingekile kwezithako ezifana ne-iron kungalimaza kakhulu kunokuhle ngokulimaza amaseli noma ukuvimba ukumuncwa kwamanye amaminerali ().

Amazinga aphezulu kakhulu angadala nokudlikizela, kuholele ekuhlulekeni kwesitho noma kukhoma, futhi kubulale kwezinye izimo. Ngakho-ke, kungcono ukungangezeli ngaphandle kokuthi kunesidingo sangempela ().

Isifinyezo Imifino engatholi insimbi eyanele ekudleni kwayo kufanele icabangele ukudla okuqinisiwe noma isengezo. Kodwa-ke, amazinga aphezulu ngokweqile angaba yingozi, futhi izithasiselo zensimbi azinconyelwa wonke umuntu.

6.I-calcium

I-calcium yiminerali edingekayo empilweni enhle yamathambo namazinyo. Iphinde ibambe iqhaza ekusebenzeni kwemisipha, ukusayina kwemizwa, kanye nempilo yenhliziyo.

I-RDA ye-calcium isethwe ku-1,000 mg ngosuku kubantu abadala abaningi futhi inyuka iye ku-1,200 mg ngosuku kubantu abadala abaneminyaka yobudala engama-50 (51).

Imithombo yezitshalo ye-calcium ifaka i-bok choy, i-kale, imifino yesinaphi, imifino ye-turnip, i-watercress, i-broccoli, i-chickpeas, i-calcium-set tofu, nama-milk milk noma ama-juice.

Kodwa-ke, izifundo zivame ukuvuma ukuthi ama-vegans amaningi ayitholi i-calcium eyanele (,).

Ukuphawula okuzwakala njalo phakathi komphakathi we-vegan ukuthi ama-vegans anezidingo eziphansi ze-calcium kunama-omnivores ngoba awasebenzisi le minerali ukunciphisa i-asidi ekhiqizwa ukudla okunothile wenyama.

Ucwaningo oluningi luyadingeka ukuhlola ukuthi izidlo ezingenanyama zithinta kanjani izidingo zansuku zonke ze-calcium. Kodwa-ke, ubufakazi buveza ukuthi imifino edla ngaphansi kuka-525 mg we-calcium ijwayele ukuba nengozi eyengeziwe yokuqhekeka kwamathambo ().

Ngalesi sizathu, yonke imifino iyakhuthazwa ukuthi ihlose i-RDA, iqinisekise ukuthi idla okungenani ama-525 mg we-calcium ngosuku. Izithasiselo kufanele zisetshenziswe uma lokhu kungafinyelelwa ngokudla noma ngokudla okuqinisiwe kukodwa.

Isifinyezo Imifino edla i-calcium encane kakhulu yokudla kufanele icabange ukuthatha isengezo sansuku zonke. Lokhu kubaluleke kakhulu kulabo abathola ngaphansi kuka-525 mg ngosuku.

7. Zinc

I-Zinc iyiminerali ebaluleke kakhulu ekuguqulweni komzimba, ekusebenzeni komzimba nasekukhandweni kwamangqamuzana omzimba.

Ukungenwa ngokwanele kwe-zinc kungaholela ezinkingeni zokukhula, ukulahleka kwezinwele, isifo sohudo, kanye nokubambezeleka kokuphulukiswa kwesilonda.

I-RDA ye-zinc okwamanje isethwe ku-8-11 mg ngosuku kubantu abadala. Ikhuphukela ku-11-12 mg kwabesifazane abakhulelwe kanye no-12-13 mg wabesifazane abancelisayo (54).

Okumbalwa ukudla kwezitshalo okuqukethe amanani aphezulu e-zinc. Ngaphezu kwalokho, ukumuncwa kwe-zinc kokunye ukudla kwezitshalo kunqunyelwe ngenxa yokuqukethwe kwe-phytate. Ngakho-ke, abadla imifino bayakhuthazwa ukuthi bahlose ama-1.5 ama-RDA (54).

Yize kungewona wonke ama-vegans anezinga eliphansi legazi le-zinc, ukubuyekezwa kwakamuva kwezifundo ezingama-26 kukhombisile ukuthi abadla imifino kuphela - ikakhulukazi ama-vegans - banezinki eziphansi ze-zinc namazinga aphansi egazi e-zinc kune-omnivores ().

Ukuze ukwandise kakhulu ukudla kwakho, yidla ukudla okuhlukahlukene okunothe nge-zinc usuku lonke. Lokhu kufaka hlangana okusanhlamvu okuphelele, igciwane likakolweni, i-tofu, izinkwa eziqhumile, imidumba, amantongomane nembewu.

Ukucwilisa amantongomane, imbewu, nemidumba ubusuku bonke, ukudla amaprotheni anele, nokudla ukudla okuvutshiwe, njenge-tempeh ne-miso, nakho kubonakala kukhulisa ukumuncwa ().

Ama-vegans akhathazekile ngokudla kwawo i-zinc noma lawo anezimpawu zokushoda angacabanga ukuthatha i-zinc gluconate yansuku zonke noma i-zinc citrate supplement enikezela ngama-50-100% we-RDA.

Isifinyezo Ama-vegans angakwazi ukufinyelela ku-zinc RDA kufanele aqale agxile ekwakheni ukudla okunothe nge-zinc ekudleni kwabo. Labo abanamazinga aphansi egazi e-zinc kufanele bacabangele ukuthatha isengezo sansuku zonke.

Okubalulekile

Ukudla okuhlelwe kahle kwe-vegan kungagcwalisa izidingo zakho zokudla okunempilo.

Lokho kusho ukuthi, izidingo ezithile zomsoco zingaba nzima ukukufeza ngokudla nangokudla okuqinisiwe kuphela.

Lokhu kuyiqiniso ikakhulukazi ku-vitamin B12, uvithamini D, kanye ne-omega-3s yamaketanga amade.

Zonke izidumbu ezingakwazi ukuhlangabezana nezincomo zazo zokudla ngokudla kuphela kufanele zicabangele ukuthatha izithasiselo. Noma kunjalo, kungcono ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala umbuso omusha wokungezelela.