Ba recommandé ya ba nutriments pona ba grands vegans


Ba recommandations oyo elandi ezali ba guidelines générales pona orientation na yo.


1) Vitamine B12

Pona moko ya banzela oyo elandi [1–4]:
  • 2–5 μg mbala mibale na mokolo (euti na biloko oyo batyá vitamini B12; to oyo euti na biloko oyo ebakisaka vitamini) [5–12]
  • 10–50 μg na mokolo (euti na lisalisi ya bilei) [6,10–15]
  • 2000–2500 μg na poso (euti na lisalisi ya bilei) [7,11,12,16–18]


2) Calcium

Komela ata 600 mg ya calcium na mokolo [2,19–28]. Okoki kokokisa yango soki ozali kolya ata moko (to mibale) ya banzela oyo elandi mokolo na mokolo:
  • 1 verre (~250 ml) ya miliki ya banzete oyo ebakisami na calcium, ndakisa, miliki ya soya. Miliki ya banzete oyo ebakisami na calcium mingi mingi ezalaka na 120 mg ya calcium na 100 ml (kaka lokola miliki ya ngombe) [3,23,28–31]. Tala na étiquette ya ingrédients na carton. Komela motango oyo ebongi ya miliki ya milona oyo ekopesa pene na 300 mg ya calcium na mokolo.
  • Bilei mosusu oyo ezali na calcium, ndakisa, jus oyo ezali na calcium, yaourt ya soya, avoine roulé, to mampa, oyo ekopesa mpe pene na 300 mg ya calcium na mokolo (tala liste ya biloko/biloko oyo esalisaka nzoto; biloko ndenge na ndenge ezali na mikili ndenge na ndenge) [23, 28,30,32]
  • Kopo 1 kino 2 ya ndunda ya nkasa ya vert foncé oyo balambi:
    • pak choi (bok choy) .
    • kale
    • nkasa ya moringa
    • nkasa ya jute
    • épinards ya malabar
    • ba verts ya moutarde
    • brocoli [23,28,31] oyo ezali na kati.
    • nkasa ya dandelion
    • nkasa ya ortie
    • chou ya Napa (oyo balambi) .
    • (Epinards mpe chard ezali ba sources ya calcium ya malamu te, lokola biodisponibilité ezali moke.)
  • 2 to 3 kopo ya chou ya Napa ya mbindo
  • 2 to 3 kopo ya okra oyo balambi
  • 1 kopo ya tofu oyo esalemi na calcium [23,28–31].
  • mayi oyo ezali na calcium mingi/mai ya minerais oyo esengeli kopesa ata 300 mg ya calcium na mokolo – tala étiquette [33,34].
  • 1⁄2 kɔpɔ ya figi ya kokauka + 3 oranges [23] .
  • [6 tortillas ya masangu (maïs) oyo esalemi nixtamalisé (Ø ~15 cm) (Oyo ezali na Mexique mpe na mikili mingi ya Amérique centrale lokola Guatemala, El Salvador, Honduras, Nicaragua, mpe Costa Rica.) [35–42] ]

Ba recommandé officiels ya ingérence alimentaire na ba pays ebele ezali soki 1000 mg ya calcium na mokolo [109].


3) Vitamine D

  • Miniti 15–30 ya moi mikolo nyonso ... to kongenga ya moi mingi (e.g., ngonga 1 to 2) mbala mingi na poso. Bokima kozala na moi mingi. Bokima kozika na moi!
... to ...
  • komela supplément ya vitamine D: ~25 μg (~1000 UI) vitamine D na mokolo [2,3,23,28,43–50].

Kokima moi mobimba te, ata soki ozali komɛla vitamini D.

“Hiver vitamine D” ezali ntango nzoto na yo ekoki te kosala vitamini D na kokɔtisa loposo na yo na moi mbala moko, mpe yango etaleli esika ofandi na planɛti oyo (latitude).

“Vitamine D na eleko ya malili”:

  • Kati ya 35° nord na 35° sud (pene na continent mobimba ya Afrika): « Hiver vitamine D » ata moke te – okoki kosala vitamine D mbula mobimba na ko exposer loposo na yo na pole ya moyi direct [51].
  • Kati na 35° na 40° na nord : décembre na janvier
  • Kati na 40° mpe 50° na nɔrdi: Novɛmbɛ tii Febwali
  • Na nɔrdi ya 50° na nɔrdi: Ɔkɔtɔbɛ tii Marsi (to koleka) .
  • Kati na 35° mpe 40° na sudi: Yuni mpe Yuli
  • Kati na 40° mpe 50° na sudi: Mai tii août
  • Sudi ya 50° sud: Avril tii septembre (to molai koleka)


4) Iode

Pona moko ya banzela oyo elandi [2,3,45,52–60]:
  • Komela mungwa oyo ezali na iode (cuillère à thé 1 ezali na 40–240 μg ya iode – tala étiquette) [61–63]. Boyá kolya mungwa mingi.
  • Komela 100–150 μg na mokolo (euti na supplément alimentaire) .
  • Lia matiti ya mbu lokola nori to wakame, mbala mingi na poso


5) Ba acides gras omega-3

Pona moko (to kosangisa ebele) ya banzela oyo (mingi to moke) mikolo nyonso [19,30,64–69]. Makanisi oyo elandi ezali mpo na mibali – oyo mingimingi balyaka ba calories mingi. Mpo na basi soki 2/3 ya ba quantités oyo ekoki.
  • ~10 noix (~40 g) [64]
  • 1–2 cuillères à thé ya mafuta ya lin [64] 
  • 2 cuillères ya lin ya lin oyo batumbi [64,70,71]
  • 1–2 cuillères ya mboto ya chia [69,72–74]
  • 1–2 cuillères ya mafuta ya mboto ya chanvre [64] 
  • 1⁄4 kopo ya mboto ya chanvre, to 1–2 cuillères ya mboto ya chanvre oyo ezali na ba coquillages
  • 2–3 cuillères ya mafuta ya colza (mafuta ya canola) [64] 

Likanisi oyo okoki kopona:

Lia kaka ndambo ya ba quantité oyo etangami likolo ... kasi mela pe supplément vegan EPA/DHA:
  • 200–300 mg EPA/DHA mikolo mibale to misato nyonso (to mikolo nyonso soki olingi) [64,67–69,75–77].
Bilembeteli ya lelo bizali kolakisa polele te ete vegan ya moyenne akozwa mpenza litomba na ba suppléments ya EPA/DHA. Litomba moko (na ndakisa, mpo na kolɔngɔnɔ ya bɔɔngɔ to ya motema) ekoki kosalema kasi ezali mpenza na ntembe.


6) Ebende

Lia ba légumineuses mokolo na mokolo [26,78,79].

Epai ya mibali, kozanga fer ezalaka mingi te. Epai ya bilenge basi kino na mbula ya kotika komona sanza, kozanga fer esalemaka mingi (mpo na makila oyo ebungisaka na ntango ya komona sanza).

Batoli mosusu (mingimingi mpo na basi tii na mbula ya kotika komona sanza):

  • Kolya vitamine C na tango moko na bilei oyo ezali na fer mingi ematisaka absorption ya fer na ba sources ya milona [78,80–83].
  • Komela kafe to ti na bilei ekitisaka absorption ya fer oyo ewutaka na ba sources ya milona [80–84].
  • Kolamba sauce ya tomati (to ba sauces mosusu oyo ezali mwa acide) na kati ya biloko ya kolamba ya fonte e enrichir sauce na fer [83–86].


7) Zinc

Lia ba légumineuses, ba grains entiers, na ba noix na ba graines mokolo na mokolo [2,30,87,88]. Ezali maziba malamu ya zinc.


[8) Sélénium]

Pona (kaka) moko (nyonso mibale te) ya banzela oyo elandi [45,89–91]:
  • Lia 1 to 2 ya noix ya Brésil na mokolo [92–95]. Kasi kolya mbala na mbala te noix ya Brésil mingi.
  • Komela supplément oyo ezali na 50–60 μg (koleka te) ya sélénium na mokolo [92,95–100].


9) Vitamine A (provitamine A)

Lia mingi ndunda ya vert foncé, mbuma ya langi ya orange, mpe ndunda ya langi ya orange [3,45,105].

Maziba minene ya beta-carotène (provitamine A) ezali, na ndakisa: carottes oyo balambi, jus ya carottes, citrouille, pomme de terre ya sukali (oyo ezali na mosuni ya orange), ndunda ya nkasa ya vert foncé, ba fruits ya couleur orange lokola manga, papaya, na kaki bakisa pe pilipili ya rouge.


10) Protéine

Protéine ezali na ntina mpo na misisa oyo ezali malamu mpe mikuwa oyo ezali malamu.
  • Lia ba légumineuses, ba grains entiers, ba noix na ba graines mokolo na mokolo [3,106–108]. Ba légumineuses ezali na mitindo nyonso ya masangu, lentilles, mpe pois, mpe biloko oyo euti na soya (tofu, tempeh, miliki ya soya, farine ya soya, mince ya soya, mpe bongo na bongo). Pistache, mboto ya chanvre, quinoa, mpe amaranth ekoki mpe kobakisa motango ya proteine oyo ezali malamu mpo na nzoto na bilei na yo.
  • Lia ba calories oyo ekoki. Mingi ya ba vegans baliaka ba calories ekoki. Kasi soki ozali kolia ba calories ekoki te nzoto na yo ekosalela proteine oyo oliaka lokola ba calories (pona "production d'énergie"), pe okoki kosuka na proteine moke mingi pe okoki ko perdre masse musculaire.



Motindo ya bomoi ya vegan ya nzoto kolɔngɔnɔ










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