English
维生素B12
维生素D
ω-3脂肪酸
以下的建议和数量仅做为一般指导。你不必遵守到最小的的细节。
维生素B12
选择以下之一 (1–4):
- 2-5 µg, 每天两次（来自强化食品或补充剂） (5–12)
- 每天10-50 µg （来自补充剂） (6, 10–15)
- 每周2000-2500 µg（来自补充剂） (7, 11, 12, 16–18)
钙
每天至少摄入600mg (2, 19–28).
你可以通过每天至少食用以下富含钙的选项之一来轻松完成。
- 1杯钙强化豆奶 (3, 23, 28–31)
- 其他钙强化食品 (23, 28, 30, 32)
- 1至2杯煮熟的,钙含量高而草酸含量少的绿叶蔬菜。比如:....
- 小白菜
- 羽衣甘蓝
- 西兰花
- 芥菜叶
- 菠菜和甜菜（莙荙菜）不是很好的钙源，因为它们含有大量的草酸，可以与肠道中的钙结合。
- 〜500克（2至3杯）大白菜
- 200克豆腐（用硫酸钙制成）(23, 28–31)
- 富含钙的矿物质水也可以成为良好的钙源，如果你可以通过它每天摄入超过300mg的钙的话(看看瓶上的标注) (33, 34)
- 〜6干无花果（〜100克或½杯）+ 3个橙子 (23)
维生素D
夏天：
- 每天〜15-30分钟的日晒
你的影子不应该比你长。
避免晒伤。
或
- 补充剂（如在冬季）
不要完全避免阳光。
在冬季（维生素D冬季）
- 每天约25μg（〜1000IU）维生素D（补充剂，维生素D2或素食维生素D3） (2, 3, 23, 28, 43–50)
“维生素D冬季”是人体不能通过日光照射产生维生素D的季节。 “维生素D冬季”的持续时间取决于到赤道的距离（纬度）。
“维生素D冬天”：
- 中国南方高达北纬35°：没有“维生素D冬天”。在这里，身体可以在一年中通过（足够的）皮肤日晒合成维生素D (51) 。
- 北纬35°至40°：十二月和一月
- 北纬40°至50°：十一月至二月
- 北纬50°以北：十月至三月（或更长）
碘
选择以下选项之一 (2, 3,
45, 52–60) ：
- 每天100-200微克（补充剂）
- 像紫菜或裙带菜一样的海藻，少量，每周两到三次
- 加碘盐（1茶匙含有40-240微克碘 - 取决于国家和品牌，见包装）
(61–63) 。
高盐摄入会增加许多人的血压 - 所以补充剂更有益于许多人。
应避免过量碘摄入！
ω-3脂肪酸
以下建议适用于男性 - 通常会摄入更多的卡路里。对于女性略少量即可。
每日选择以下选项（或混合）之一 (19,30,64–69) ：
- 2–3 汤匙油菜籽油 (64)
- 〜10核桃（〜40g） (64)
- 1–2 汤匙奇亚籽 (69, 72–74)
可选：
将上述量减半并使用素食主义者DHA补充剂（DHA：十二碳六烯酸）：
- 每2至3天（或每天）200-300mg DHA (64, 67–69,
75–77)
铁
非常好的来源：豆类 (26,
78, 79)
其他建议（特别是月经期女性）：
- 与富含铁的食物同时摄入维生素C可改善植物来源的铁吸收 (78, 80–83) 。
- 在用餐时喝咖啡或茶会减少铁的吸收 (80–84) 。
- 在铸铁锅中加入番茄酱（或其他微酸味酱）可增加酱汁中的铁含量 (83–86) 。
锌
非常好的来源：豆类，坚果和种子 (2,
30, 87, 88) 。
硒（可选）
选择（仅）以下选项之一 (45,
89–91) ：
- 每天通过补充剂摄入50-60微克硒（硒代蛋氨酸） (92, 95–100) 。
- 每天1-2粒巴西坚果 (92–95) 。
应避免摄入过量的硒！
在中国，有些地区的土壤含有极少量的硒。 如果你住在那里，你应该服用硒补充剂（见上文）。
在中国，也有土壤含有极多硒的地区。 如果你住在那里，你不应该服用硒补充剂 (109) 。
(109)
维生素A（维生素原A）
非常好的来源：
- 深绿色的多叶蔬菜
- 橙色蔬菜：特别煮熟的胡萝卜，胡萝卜汁，南瓜或橙色红薯
- 橙色水果：芒果，木瓜，杏和红辣椒 (3, 45, 105) 。
蛋白质
非常好的来源：豆类，全谷物制品，坚果和种子。 豆类食品（豆乳，豆腐，豆类，豌豆，鹰嘴豆，花生酱等）应每日食用。
此外，获得足够的卡路里（脂肪，碳水化合物和蛋白质提供卡路里）。 如果你摄入的卡路里太少，你的身体会使用你摄入的蛋白质作为卡路里。 这可能会导致蛋白质缺乏，这反过来可能会导致你失去肌肉量。
健康的生活方式绝对素食主义者 🍇🍌🍍🍋🍉🍎🍑🍒
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(Big thank you to Meng Lu for the Chinese translation, with additional help by Lan, and Xi Wei. Thank you!)