Shawarwari masu zuwa sune jagororin gaba ɗaya.
1) Vitamin B12
Zaɓi ɗaya daga cikin waɗannan zaɓuɓɓukan [1-4]:
- 2-5 µg sau biyu a rana (daga abinci mai ƙarfi ko kari) [5-12]
- 10-50 µg kowace rana daga kari [6,10-15]
- 2000-2500 μg a kowane mako daga kari [7,11,12,16-18]
2) Calcium
Sha aƙalla MG 600 na calcium kowace rana [2,19-28]. Kuna iya cimma wannan ta zaɓar aƙalla ɗaya daga cikin zaɓuɓɓuka masu zuwa kowace rana:
- Gilashin 1 (~ 250 ml) na madarar shuka mai ƙarfi na calcium, misali, madarar soya. Alamar ya kamata ta bayyana cewa ta ƙunshi MG 120 na calcium a kowace 100 ml (kamar madarar saniya) [3,23,28-31]. Wannan zai samar da kimanin 300 MG na calcium.
- Sauran kayan abinci masu ƙarfi, alal misali, ruwan 'ya'yan itace mai ƙarfi, yoghurt waken soya, hatsin da aka yi birgima, ko burodi, wanda kuma zai ba da kusan 300 MG na calcium kowace rana (daban-daban kayan abinci masu ƙarfi na calcium ana samun su a ƙasashe daban-daban.) [23, 28,30,32].
- Kofuna 1 zuwa 2 na dafaffen kayan lambu masu duhu koren ganye:
- bok choy
- kale
- ganyen gyada
- Malabar alayyafo
- turnip ganye
- mustard ganye
- broccoli [23,28,31]
- Kabeji napa (dafasa)
- (Spinach da chard ba su da kyau tushen calcium, saboda bioavailability yana da ƙasa.)
- 2 zuwa 3 kofuna na danyen kabeji Napa
- Kofuna 2 zuwa 3 na dafaffen okra
- 1 kofin tofu da aka yi da calcium [23,28-31]
- Ruwan ma'adinai wanda yakamata ya samar da aƙalla 300 MG na calcium kowace rana - duba lakabin [33,34]
- ½ kofin busassun ɓaure + lemu 3 [23]
- [6 nixtamalized masara (maize) tortillas (Ø ~ 15 cm) (Wadannan suna samuwa a Mexico da wasu ƙasashen Amurka ta tsakiya kamar Guatemala, El Salvador, Honduras, Nicaragua, da Costa Rica.) [35-42]]
Shawarwari na cin abinci na hukuma a cikin ƙasashe da yawa shine kusan MG 1000 na calcium kowace rana [109].
3) Vitamin D
Samun isasshen hasken rana ko ɗaukar kari:
- Minti 15-30 na hasken rana kai tsaye a kan fata kowace rana ... ko fiye da hasken rana (misali, awa 1 ko 2) sau da yawa a mako. Ka guji yawan fallasa hasken rana. Ka guji kunar rana!
... ko...
- ɗauki ƙarin bitamin D: ~ 25 µg (~ 1000 IU) bitamin D kowace rana [2,3,23,28,43-50]
Ko da kuna shan ƙarin bitamin D akai-akai, kada ku guje wa rana gaba ɗaya. Sunshine yana da sauran fa'idodin kiwon lafiya baya ga haɗin bitamin D.
"Vitamin D hunturu" shine lokacin da jikinka ba zai iya yin bitamin D daga hasken rana ba, kuma wannan ya dogara da inda kake rayuwa a wannan duniyar (latitude).
"Vitamin D Winter":
- Tsakanin 35° arewa da 35° kudanci (kusan duk nahiyar Afirka): Babu “bitamin D hunturu” kwata-kwata - zaku iya yin bitamin D duk tsawon shekara daga hasken rana akan fatarku [51]
- Tsakanin 35° da 40° arewa: Disamba da Janairu
- Tsakanin 40° da 50° arewa: Nuwamba zuwa Fabrairu
- Arewacin 50° arewa: Oktoba zuwa Maris (ko fiye)
- Tsakanin 35° da 40° kudu: Yuni da Yuli
- Tsakanin 40° da 50° kudu: Mayu zuwa Agusta
- Kudu na 50° kudu: Afrilu zuwa Satumba (ko fiye)
4) Iodine
Zaɓi ɗayan zaɓuɓɓuka masu zuwa [2,3,45,52–60]:
- Yi amfani da gishiri iodized (cokali 1 ya ƙunshi 40-240 µg na aidin - duba alamar) [61-63]. Ka guji yawan shan gishiri.
- Ɗauki ƙarin abincin abinci: 100-150 µg na aidin kowace rana
- Ku ci ciyawa kamar nori ko wakame sau da yawa a mako
5) Omega-3 fatty acid
Zaɓi ɗaya (ko cakuda da yawa) na waɗannan zaɓuɓɓukan (fiye ko ƙasa da haka) kowace rana [19,30,64-69]. Shawarwari masu zuwa ga maza ne - waɗanda gabaɗaya suna cin ƙarin adadin kuzari. Ga mata, kusan kashi 2/3 na waɗannan adadin sun wadatar.
- 1-2 teaspoons na man linseed [64]
- 2 tablespoons na ƙasa linseeds [64,70,71]
- 1-2 cokali na chia tsaba [69,72-74]
- 1-2 cokali na man hemp iri [64]
- ¼ kofin tsaba na hemp, ko 1-2 tablespoons na shelled hemp tsaba
- 2-3 cokali na man fyade (man canola) [64]
Shawarwari na zaɓi:
Ci rabin adadin da aka ba da shawarar a sama - kuma ku ɗauki ƙarin EPA/DHA mai cin ganyayyaki:
200-300 MG EPA/DHA kowane kwana biyu ko uku (ko kowace rana idan kuna so) [64,67-69,75-77]
Shaida na yanzu ba ta nuna a sarari cewa matsakaicin mai cin ganyayyaki zai amfana da gaske daga abubuwan EPA/DHA ba. Amfani (misali, don lafiyar kwakwalwa ko zuciya) yana yiwuwa amma ba shi da tabbas.
6) Iron (ayan)
Ku ci wake, lentil, chickpeas, waken soya, ko gyada kowace rana [26,78,79].
A cikin maza, ƙarancin ƙarfe sabon abu bane. A cikin matan da suka riga sun yi haila, ƙarancin ƙarfe yana da yawa (saboda zubar jini a lokacin haila).
Ƙarin shawarwari (musamman ga matan da ba su kai shekara 60 ba):
- Yin amfani da bitamin C a lokaci guda kamar abinci mai wadataccen ƙarfe yana ƙaruwa da ɗaukar baƙin ƙarfe daga tushen shuka [78,80-83].
- Shan kofi ko shayi tare da abinci yana rage ɗaukar ƙarfe daga tushen shuka [80-84].
- Dafa miya tumatir (ko wasu miya waɗanda suke ɗan acidic) a cikin simintin ƙarfe ("cast iron") kayan dafa abinci yana wadatar da miya tumatur da baƙin ƙarfe [83-86].
7) Zinc
Ku ci wake, lentil, waken soya ko gyada da hatsi gabaɗaya, da goro da iri a kullum [2,30,87,88]. Su ne tushen tushen zinc.
[(8) Selenium]
Zaɓi (kawai) ɗaya (ba duka) na waɗannan zaɓuɓɓukan [45,89-91]:
- Ku ci goro 1 ko 2 Brazil kowace rana [92-95]. Amma kar a ci goro mai yawa na Brazil akai-akai.
- Ɗauki ƙarin wanda ya ƙunshi 50-60 μg (ba fiye) na selenium kowace rana [92,95-100].
9) Vitamin A (provitamin A)
Ku ci kayan lambu masu duhu masu duhu, 'ya'yan itace masu launin lemu, da kayan lambu masu launin lemu [3,45,105].
Babban tushen beta-carotene (provitamin A) sune, misali: karas dafaffe, ruwan karas, kabewa, dankalin turawa masu launin lemu, kayan lambu masu duhu kore, 'ya'yan itatuwa masu launin lemu kamar mango, gwanda, da kakis da kuma barkono jajayen kararrawa.
10) Protein
Protein yana da mahimmanci ga lafiyar tsokoki da lafiyayyen kasusuwa.
- Ku ci wake, lentil, Peas, waken soya (tofu, tempeh, madara waken soya, garin waken soya, mince waken soya, da sauransu), gyada da hatsi gabaɗaya, goro da iri kowace rana [3,106-108]. Pistachios, tsaba hemp, quinoa, da amaranth kuma na iya ƙara adadin furotin da ya dace a cikin abincin ku.
- Ku ci isasshen adadin kuzari. Yawancin masu cin ganyayyaki suna cin isasshen adadin kuzari. Amma idan ba ku ci isasshen adadin kuzari jikinku zai yi amfani da furotin da kuke ci azaman adadin kuzari (don "samar da makamashi"), kuma kuna iya ƙarewa da ƙarancin furotin kuma kuna iya rasa ƙwayar tsoka.
Rayuwar vegan lafiyayye (wasu muhimman abubuwa)
Bayanan kula
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