Mga rekomendasyon sa nutrisyon para sa mga vegan sa Pilipinas (Tagalog)

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Panimula

Ang mga sumusunod na rekomendasyon ay pangkalahatang gabay para sa iyong kaalaman Hindi kinakailangang sundin ang mga ito hanggang sa pinakamaliit na detalye. Gayundin, ang mga rekomendasyong ito ay mahalaga rin sa pangmatagalan. Halimbawa, walang mga negatibong epekto sa iyong kalusugan ang hindi ka pag-inom ng suplementong bitamina B12 sa loob ng ilang araw o linggo (o buwan).



Pagpapaikli

  • µg = mcg = microgram = one thousandth (1/1000) of a milligram
  • mg = miligram
  • g = gramo
  • IU = international unit
 
 

1) Bitamina B12 

Pumili ng isa sa mga sumusunod [1–4,121]:

  • 2–5 µg dalawang beses bawat araw (mula sa pinatibay na pagkain o isang suplemento) [5–11]
  • 10–50 µg bawat araw mula sa isang suplemento [6,9–14]
  • 2000–2500 µg bawat linggo mula sa isang suplemento [7,10,11,15–17]
          

 


2) Calcium (kaltsyum) 

Mainam na kumain ng mga pagkaing mayaman sa kaltsyum araw-araw. Sa mga teknikal na termino: dapat mong kamtin upang makonsumo ng hindi bababa sa 600 mg ng calciumbawat araw [2,18–27]. Paano? Pumili ng kahit isa sa mga sumusunod na pagpipilian sa araw-araw [121]. Ang mga pagkaing ito ay magbibigay sa iyo ng ilang karagdagang calcium:

  • 1 baso ng soya milk na pinatibay ng kaltsyum (o ibang vegan na “gatas”; dapat nakasaad sa label na naglalaman ito ng 120 mg kaltsyum sa bawat 100 ML – tulad ng gatas ng baka) [3,22,27–30]
  • iba pang mga pagkaing pinatibay ng kaltsyum, halimbawa, juice, soya yogurt, rolled oats, tinapay, ...) [22,27,29,31]
  • 1 tasa ng tokwa (tofu) na gawa sa calcium [22,27–30]
  • 1 hanggang 2 tasa ng lutong matingkad na berdeng mga gulay, tulad ng:
    • pechay (pak choi, bok choy, Brassica rapa chinensis) [~90 mg calcium sa 100 g luto] 
    • choy sum (Brassica rapa parachinensis)
    • malunggay (moringa, drumstick leaves, Moringa oleifera) [~190 mg mg calcium sa 100 g luto]
    • kangkong (water spinach, river spinach, water convolvulus, Ipomoea aquatica) [~50 mg calcium sa 100 g luto]
    • mustasa (crispy mustard, mustard leaves, mustard cabbage, Brassica juncea) [~110 mg calcium sa 100 g luto]
    • alugbati (Malabar spinach, vine spinach, Basella alba) [~120 mg calcium sa 100 g luto] 
    • dahon ng taro (taro leaves) [~90-110 mg mg calcium sa 100 g luto]
    • okra [~10-90 mg calcium sa 100 g luto] [32] (Maaaring ang mga dahon ng okra ay maganda din na mapagkukunan ng calcium [~ 290 mg calcium sa 100 g luto [33]]. Ang okra ay tila mababa sa oxalic acid [32]. Mabuti ito sapagkat binabawasan ng oxalic acid ang bioavailability ng calcium.)
    • dahon ng kamote (sweet potato leaves) [~30 mg calcium sa 100 g luto]
    • pechay baguio (wombok, napa cabbage, Brassica rapa pekinensis) o 2 hanggang 3 tasa ng hilaw / hindi lutong pechay baguio [~30 mg calcium sa 100 g luto]
    • brokuli (broccoli) [22,27,30]
    • bersa, lunting kolardo, o kales (kale, Brassica oleracea palmifolia) 
    • mga collard greens (Collard greens, Spring greens, Brassica oleracea Pangkat Acephala)
    • dahon ng singkamas (turnip greens, Brassica rapa rapa) 
    • pako (vegetable fern, Diplazium esculentum, Athyrium esculentum) [~40–1300 mg calcium sa 100 g luto [34,35].] (Ang mga dahon ng pako ay tila mababa sa oxalic acid [36].)
    • dahon ng kalabasa (pumpkin leaves) [~ 40 mg calcium sa 100 g luto] 
    • dahon ng saluyot (Jute mallow leaves, Corchorus olitorius) [~40 mg calcium sa 100 g luto]
    • dahon ng ampalaya (bitter melon leaves, Momordica charantia) [~40 mg calcium sa 100 g luto]
    • rapini (broccoli rabe, Brassica rapa Pangkat Ruvo)
    • dahon ng dandelion (dandelion leaves) 
    • dahon ng nettle (nettle leaves) 

Ang espinaka (ispinats, spinach) at chard ay hindi mahusay na mapagkukunan ng calcium, dahil mababa ang bioavailability.
  • tubig na mayamang sa calcium / mineral na tubig na dapat magbigay ng hindi bababa sa 300 mg calcium bawat araw – suriin ang label [37,38]
  • ½ tasa ng pinatuyong igos + 3 mga dalandan [22]


 

3) Bitamina D

Sa Pilipinas maaari kang makakuha ng sapat na bitamina D mula sa sikat ng araw – ngunit kung regular mong ilalabas ang iyong balat sa sikat ng araw. Sa Pilipinas maaari kang makakuha ng sapat na bitamina D mula sa sikat ng araw – ngunit ito ay makakamit kung regular na magpapabilad sa araw. Sa pangkalahatang sabi, ang 10 minuto (tanghali) hanggang 30 minuto (umaga o gabi) ng direktang sikat ng araw sa iyong balat bawat araw ay dapat sapat. O maaari ibilad sa araw nang mas matagal (halimbawa 1 oras), ngunit hindi gaanong madalas (halimbawa, sa katapusan ng linggo). Iwasang masunog ang balat.

O maaari kang kumuha ng suplemento sa bitamina D – ngunit huwag iwasang ganap ang araw.

Kung iinom ka ng suplemento sa bitamina D, kumuha ng:
  • ~10–25 µg (~400–1000 IU) bitamina D bawat araw [2,3,22,27,47–55]
Huwag lalabis ng higit sa 50 µg (2000 IU) bawat araw, maliban kung payuhan ka ng isang medikal na doktor na gawin ito.

Ang Pilipinas ay matatagpuan sa isang latitude na humigit-kumulang 18° hilaga hanggang 6° hilaga. Dahil sa lapit nIto sa ekwador ang iyong katawan ay maaaring makabuo ng bitamina D mula sa sikat ng araw sa buong taon [56].



4) Iodine

Pumili ng isa sa mga sumusunod (o isang halo ng mga pagpipiliang ito) [2,3,49,57–65,121]:
  • 70–150 µg ng yodo bawat araw mula sa isang suplemento - hindi hihigit sa 200 µg bawat araw
  • Seaweed – tulad ng lato (arosep, sea grapes, berde na "caviar", Caulerpa lentillifera), guso (Eucheuma cottonii), nori, o (well-rinsed) wakame – maraming beses bawat linggo
100 µg ng yodo ay matatagpuan sa:
    • ~50–200 g ng sariwang guso (ang guso ay tila mababa sa sodyum (sodyo) - na mabuti.) [66–69] ... o ...
    • ~50–200 g ng sariwang lato (Ang lato ay tila mataas sa sodyum - iwasang kumain ng maraming lato lalo na kung may mataas kang presyon ng dugo.) [68,70] ... o ...
    • ~1–2 sheet ng nori (~ 2.5 g) (Ang Nori ay tila mababa sa sodyum - na mabuti.) ... o ...
    • ~0.5–30 g ng pinatuyong wakame (Gumamit ng maliit na halaga - tulad ng isang maliit na dakot - banlawan-balon, singaw o pakuluan, at itapon ang tubig. Ang wakame ay malamang na mataas din sa sodyum.)
  • Asin na pinatibay ng yodo (iodized salt; Ang 1 kutsarita ay naglalaman ng 40–240 µg ng yodo – suriin ang label [71–73].)
Iwasan ang labis na paggamit ng asin, lalo na kung may mataas kang presyon ng dugo. Inirerekumenda ng Mga Alituntunin sa Pandiyeta sa 2015–2020 para sa mga Amerikano na ubusin mas mababa sa 2300 mg ng sodyum (~5.8 g ng asin) bawat araw. Ang lahat ng iba pang mga pagkain na iyong kinakain ay naglalaman din ng mas maliit na halaga ng yodo. Para sa mga matatanda ang rekomendasyon ay ubusin ang tungkol sa 150 µg ng yodo bawat araw. Iwasang ubusin ang sobrang yodo. Ang regular na pag-ubos ng higit sa ~1000 µg ng yodo bawat araw ay itinuturing na labis.



5) Omega-3 fatty acids

Pumili ng isa sa mga pagpipiliang ito araw-araw [18,29,74–79,121]. Ang mga sumusunod na rekomendasyon ay para sa mga kalalakihan – na sa pangkalahatan ay kumukunsumo ng mas maraming calories. Para sa mga kababaihan, ang mas kaunti na dami ay sapat na.
  • 1–2 tablespoons ng chia seed [79–82]
  • ~10 mga walnuts (= 20 mga walnut halves; ~ 40 g) [74]
  • 1–2 kutsarita ng langis na linseed oil (flaxseed oil) [74]
  • 2 kutsarang ground lino (linseeds, flaxseeds) [74,83,84]
  • 1–2 kutsarang langis ng binhi ng abaka [74]
  • ¼ tasa ng mga binhi ng abaka, o 1-2 kutsarang mga naka-kulong na buto ng abaka
  • 2–3 tablespoons ng rapeseed oil (canola oil) [74]
Opsyonal (walang gaanong katibayan para sa pagrerekomenda nito para sa average na vegan):
Gumamit ng kalahati ng mga rekomendasyon sa itaas – at magdagdag ng isang vegan supplement ng EPA/DHA (eicosapentaenoic acid at docosahexaenoic acid):
  • 200–300 mg EPA/DHA bawat dalawa o tatlong araw (o araw-araw kung nais mo) [74,77–79,85–87,121]



6) Iron

Kumain ng mga legume araw-araw o halos araw-araw [25,88,89,121].

Mga karagdagang tip:
  • Ang pag-ubos ng bitamina C kasabay ng mga pagkaing mayaman sa iron ay nagdaragdag ng pagsipsip ng iron mula sa mga mapagkukunan ng halaman [88,90–93].
  • Ang pag-inom ng kape o tsaa kasabay sa pagkain ay nagpapababa ng bisa ng iron [90–94].
  • Ang pagluluto ng sarsa ng kamatis (o iba pang mga sarsa na medyo acidic) sa cast iron cookware ay nagdaragdag ng dami ng iron sa sarsa [93–96].



7) Zinc (sink)

Kumain ng mga legume, mani at buto araw-araw o halos araw-araw [2,29,97,98,121].



8) Selenium (siliniyum, selenyo)

Sa Pilipinas ang mga lupa sa pangkalahatan ay mataas sa selenium [99]. Samakatuwid, ang mga vegan sa Pilipinas ay hindi dapat mag-alala tungkol sa mababang paggamit ng selenium [99,100].

Ang mga seaweeds gaya ng lato at guso ay mayaman din sa selenium.

Ang mga vegan na naninirahan sa Unites States o Canada ay hindi dapat mag-alala tungkol sa selenium [101–104]. Ang mga Vegan na naninirahan sa Europa ay dapat pagtuunan ng pansin ang selenium [49,58,105–116]).



9) Bitamina A

Kumain ng maraming berdeng gulay, kulay kahel na prutas at gulay [3,49,117]. Magandang mapagkukunan ng beta-carotene (provitamin A) ay, halimbawa: lutong karot, katas ng carrot, kalabasa, kulay kahel na kamote, anumang berdeng malabay na gulay, siling-pula – at mga kahel na prutas tulad ng mangga, papaya o kaki.
 


10) Protina

Kumain ng mga legume, buong butil, mani at buto [3,118–120,121].
 
Kumain ng mga legume (sitaw, patani, munggo, bataw, soya milk, tokwa, gisantes, mani, peanut butter, soya na harina) o pistachios o hemp seed o quinoa o amaranth araw-araw.

Kumain ng sapat na calories. Karamihan sa mga vegan ay kumakain ng sapat na calories. Ngunit kung hindi ka kumain ng sapat na calorie ang iyong katawan ay gagamit ng protina na iyong kinakain bilang calorie, at maaari kang magkulang sa protina na maaaring maging dahilan ng pagnipis o pagkawala ng iyong kalamnan. Ang kaunting protina ay maaari ding masama sa iyong mga buto.



 

Malusog na lifestyle ng vegan 🍌🍍🍉🌽🌿🍆🍅








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