Ukuhamba ngeVegan Kungasho Ukushoda Kwalezi Zondlo Ezibalulekile

-Delile

• Buyekeza kwe-

Ukungadli imikhiqizo yezilwane kusho ukudla okuphansi kwamafutha agcwele kanye ne-cholesterol, futhi nakuba kungase kusetshenziselwe ukwehlisa isisindo, kubalulekile ukuthi ungayeki ukudla izakhamzimba ezibalulekile ezivame ukuvela enyameni nasebisini.

I-Vitamin B12

Abesifazane abaningi badinga i-2.4 mcg yale vithamini usuku ngalunye. Kubalulekile ukugcina uhlelo lwezinzwa olunempilo kanye namaseli egazi aphilile. Kutholakale ikakhulukazi ezinkukhu, enkomeni, inhlanzi, nasemikhiqizweni yobisi, le vithamini B inemithombo ye-vegan futhi ifaka okusanhlamvu okuqinile, ubisi lwe-soy oluqinile, i-kale, isipinashi nemvubelo yokudla okunempilo.

Insimbi

I-RDI yensimbi yabesifazane ingu-18 mg, kanti ngenkathi imikhiqizo yezilwane iqukethe i-iron, kukhona amathani wokudla kwe-vegan okuphezulu nakule mineral. Umzimba udinga insimbi ukwenza i-hemoglobin, esiza ukuthwala umoya-mpilo ususe emaphashini uye kuwo wonke umzimba wakho, yingakho ukushoda nge-iron kuvame ukudala ukukhathala. Qiniseka ukuthi ufaka okusanhlamvu okuhlanganisiwe, ubisi lwe-soy oluqinile, ubhontshisi onjenge-garbanzos nama-lentils, i-tofu, utamatisi omiswe ilanga, amazambane, imbewu ye-sunflower, ama-flaxseeds namantongomane ekudleni kwakho kwe-vegan.

I-calcium

Ubisi luyawenza kahle umzimba uma kukhulunywa nge-calcium, kepha ukugcwaliswa kwakho kwansuku zonke kwe-1,000 mg akudingeki ukuthi kuvele enkomeni. Kudingekile ekukhuleni kwethambo elisha nokugcina amandla amathambo, kanye nokuvimbela i-osteoporosis, i-calcium nayo isiza ukugcina isigqi senhliziyo nokusebenza kwemisipha. Thola okusanhlamvu okuqinisiwe, isinamoni, ubisi lwesoya oluqinile, ubisi lwe-alimondi, amakhiwane, imifino eluhlaza njengesipinashi, i-kale, ne-broccoli, i-tofu, iyogathi yesoya, kanye ne-tempeh, futhi uzitike ngophudingi oluqandisiwe olungenalo ubisi. Nasi isampula yokudla kwansuku zonke okukhombisa ukuthi yini okudingeka kudliwe i-vegan ukuthola i-calcium yakhe yansuku zonke.

I-Omega-3s

Ingabe ukhathele, ugula ngaso sonke isikhathi, futhi unesikhumba esomile nokungahambi kahle kwegazi? Ukuntuleka kwe-omega-3s kungase kube necala. Le asidi enamafutha inezindawo zokulwa nokuvuvukala kanye neyokuqinisa imizwa futhi itholakale inciphisa ingozi yesifo senhliziyo kanye ne-cholesterol ephansi. Ama-RDI we-ofomega-3s angama-1.1 amagremu ngosuku, futhi njengoba inhlanzi ingumthombo omuhle kakhulu, imifino ingahle ilahleke. Gcwalisa imikhiqizo yefilakisi efana ne-flaxmeal ne-flaxseed oil, ama-walnuts, ubhontshisi, nobisi lwe-Silk DHA Omega-3.

Ezinye izindawo zokuhlala e- FitSugar:

Ukusuka Kumashejuli Wokuqeqesha Ukuya Ezinhlelweni Zokudla: Konke Okudingayo Ngomjaho Wakho Wokuqala

Izizathu Ezi-4 Zokuthatha Isimo Sengane Akukona Okwezingane KuphelaUkuzifudumeza Ngazo Zonke izinhlobo Zokuzivocavoca

Ukuze uthole amathiphu ezempilo nokuqina kwansuku zonke, landela i-FitSugar ku-Facebook naku-Twitter.

Buyekeza kwe-