Talooyinka nafaqada ee dadka waaweyn ee vegan

English


Talooyinka soo socda ayaa ah tilmaamo guud oo ku wajahan jihayntaada. Uma baahnid inaad raacdo iyaga faahfaahinta ugu yar.

1) Vitamin B12

Dooro mid ka mid ah xulashooyinka soo socda [1-4]:
  • 2–5 µg laba jeer maalintii (laga bilaabo cuntooyinka la xoojiyay ama kaabis) [5-12]
  • 10–50 µg maalintiiba kabitaan [6,10-15]
  • 2000–2500 µg wiiggii laga bilaabo kaabista [7,11,12,16-18]


2) Calcium

Isticmaal ugu yaraan 600 mg oo calcium ah maalintii [2,19-28]. Taas waxaad ku gaari kartaa adigoo dooranaya ugu yaraan mid ka mid ah xulashooyinka soo socda maalin kasta:
  • 1 koob (~ 250 ml) oo ah caanaha dhirta lagu xoojiyay calcium, tusaale ahaan, caanaha soya. Calaamaddu waa inay sheegtaa inay ka kooban tahay 120 mg oo calcium ah 100 ml (sida caanaha lo'da) [3,23,28-31]. Tani waxay ku siin doontaa qiyaastii 300 mg oo calcium ah.
  • Cuntooyinka kale ee lagu xoojiyay kaalshiyamka, tusaale ahaan, casiir kalsiyum lagu xoojiyay, yoghurt soya, ama rooti, kaas oo sidoo kale bixin doona qiyaastii 300 mg oo calcium ah maalintii (hubi calaamadda; alaabooyin kala duwan ayaa laga heli karaa dalal kala duwan) [23,28] ,30,32]
  • 1 ilaa 2 koob oo khudaarta caleenta cagaaran ee madow ee la kariyey:
    • pak choi (bok choy)
    • "kale"
    • broccoli raab
    • caleemaha taro
    • moringa caleenta
    • caleemaha lawska
    • caleemaha baradho macaan
    • cagaarka dabocase
    • cagaarka khardal
    • brokoli [23,28,31]
    • caleenta løndelion
    • kaabashka Napa (la kariyey)
    • (Spinach iyo chard maaha ilo kalsiyum ah oo wanaagsan, sababtoo ah bioavailability-ga ayaa hooseeya.)
  • 2 ilaa 3 koob oo kaabajka Napa ceeriin ah
  • 2 ilaa 3 koob oo ah okra la kariyey
  • 1 koob oo tofu ah oo lagu sameeyay kaalshiyam sulfate [23,28-31]
  • biyo/biyo macdano ah oo qani ku ah kalsiyum kaas oo ah inuu bixiyo ugu yaraan 300 mg calcium maalintii - hubi calaamadda [33,34]
  • ½ koob oo berde engegan + 3 liin ("oranges") [23]
  • [6 nixtamalized galley (galley) tortillas (Ø ~15 cm) (Kuwani waxay ku yaalliin Mexico iyo dhowr waddan oo Bartamaha Ameerika ah sida Guatemala, El Salvador, Honduras, Nicaragua, iyo Costa Rica.) [35-42]
Talooyinka rasmiga ah ee qaadashada cuntada ee wadamo badan ayaa ku saabsan 1000 mg oo calcium ah maalintii [109].


3) Vitamin D

  • 15-30 daqiiqo oo qorrax toos ah oo maqaarkaaga ah maalin kasta ... ama qorrax badan (tusaale, 1 ama 2 saacadood) in ka yar marar badan (tusaale, dhowr jeer toddobaadkii). Ka fogow soo-gaadhista qorraxda xad-dhaafka ah. Ka fogow gubashada qorraxda!
... ama (haddii aad ka fogaato qorraxda) ...
  • qaado fitamiin D dheeri ah: ~ 25 µg (~ 1000 IU) oo fitamiin D ah maalintii [2,3,23,28,43-50]
Ha ka fogaan qorraxda gebi ahaanba xitaa haddii aad qaadato fitamiin D dheeri ah maalin kasta. Soo-gaadhista qorraxdu waxay leedahay faa'iidooyin caafimaad oo kale marka laga reebo kicinta wax soo saarka fitamiin D ee maqaarkeena.

"Vitamin D-jiilaalka" waa marka jirkaagu uusan ka dhigi karin fitamiin D qorraxda, tani waxay ku xiran tahay meesha aad ku nooshahay meerahan (latitude).

"Vitamin D jiilaalka":

  • Inta u dhaxaysa 35° woqooyi iyo 35° koonfurta (ku dhawaad dhammaan qaaradda Afrika): Maya “fitamiin D jiilaalka” haba yaraatee – waxa aad samayn kartaa fiitamiin D sanadka oo dhan marka loo eego cadceedda maqaarkaaga [51]
  • Inta u dhaxaysa 35° iyo 40° woqooyi: Diisambar iyo Janaayo
  • Inta u dhaxaysa 40° iyo 50° woqooyi: Nofeembar ilaa Febraayo
  • Waqooyiga 50° waqooyi: Oktoobar ilaa Maarso (ama ka badan)
  • Inta u dhaxaysa 35° iyo 40° koonfurta: June iyo July
  • Inta u dhaxaysa 40° iyo 50° koonfurta: Maajo ilaa Agoosto
  • Koonfurta 50° koonfur: Abriil ilaa Sebtembar (ama ka badan)


4) Iodine

Dooro mid ka mid ah xulashooyinka soo socda [2,3,45,52-60]:
  • isticmaal cusbo iodized ah (1 qaado oo qaado ayaa ka kooban 40-240 µg oo iodine ah - hubi calaamadda) [61-63]. Ka fogow qaadashada milix badan.
  • 100-150 µg oo iodine ah maalintiiba kabitaan
  • cun caleen badeed sida nori ama wakame, dhowr jeer todobaadkii


5) Omega-3 fatty acids

Dooro hal (ama isku dhaf dhowr ah) oo ka mid ah xulashooyinkan (in ka badan ama ka yar) maalin kasta [19,30,64-69]. Talooyinka soo socda ayaa loogu talagalay ragga - kuwaas oo guud ahaan isticmaala kalooriyo badan. Dumarka wax yar ka yar ayaa ku filan.
  • ~ 10 walnuts (~ 40 g) [64]
  • 1-2 qaado oo saliid linseed ah [64]
  • 2 qaado oo ah linseed dhulka hoostiisa ah [64,70,71]
  • 1-2 qaado oo ah iniinaha chia [69,72-74]
  • 1-2 qaado oo saliid abuurka hemp ah [64]
  • ¼ koob oo ah iniinaha hemp
  • 1-2 qaado oo ah iniinaha hemp oo qolof leh
  • 2-3 qaado oo saliid ah oo kufsi ah [64]

Talobixin ikhtiyaari ah:

Isticmaal kala badh xadiga kor ku xusan - oo ku dar kabitaan cunto vegan ah oo leh EPA/DHA:
  • 200-300 mg EPA/DHA labadii ama saddexdii maalmoodba mar (ama maalin kasta haddii la rabo) [64,67-69,75-77] (Ku hay EPA/DHA supplements qaboojiyaha.)
Caddaynta hadda si cad uma tilmaamayso in celceliska vegan uu dhab ahaantii ka faa'iidaysan doono EPA/DHA supplements. Faa'iido (tusaale, faa'iidooyinka caafimaadka maskaxda ama wadnaha) waa suurtagal laakiin aad ayaan loo hubin.


6) Birta (xadiid, aayron, "iron")

Cun digirta maalin kasta [26,78,79].

Ragga, yaraanta birta waa wax aan caadi ahayn. Dumarka ka horreeya menopause, yaraanta birta waa wax caadi ah (sababtoo ah dhiig-baxa xilliga caadada).

Talooyin dheeraad ah (gaar ahaan dumarka premenopausal):

  • Isticmaalka fitamiin C isla mar ahaantaana cuntooyinka qani ku ah birta waxay kordhisaa nuugista birta ee ilaha dhirta [78,80-83].
  • Kafeega ama shaaha oo lagu cabo cuntada waxay hoos u dhigtaa nuugista birta ee ilaha dhirta [80-84].
  • Ku karinta maraqa yaanyada (ama suugo kale oo waxoogaa acidic ah) ee ku jira weelka birta ee kabka ah waxa ay ku hodmiyaan maraqa birta [83-86].


7) Zinc

Cun digirta, miraha oo dhan, iyo lawska iyo iniinaha maalin kasta [2,30,87,88]. Waxay yihiin ilo wanaagsan oo zinc ah.


[8) Selenium]

Dooro (kaliya) mid (ma aha labadaba) xulashooyinka soo socda [45,89-91]:
  • Cun 1 ama 2 nuts Brazil maalintii [92-95]. Laakiin si joogto ah ha u cunin xaddi badan oo nuts Brazil ah.
  • Qaado kabitaan ka kooban 50-60 µg (aan ka badnayn) ee selenium maalintii [92,95-100].
Ma muuqato xog badan oo la heli karo oo ku saabsan heerarka selenium ee ciidda Soomaaliya.


9) Vitamin A (provitamin A)

Cun khudrad badan oo caleenta cagaaran ah, miraha midabka liimiga ah, iyo khudaarta midabka liimiga ah [3,45,105].

Ilaha beta-carotene (provitamin A) ee weyn ayaa ah, tusaale ahaan: dabacasaha la kariyey, casiirka karootada, bocorka, baradhada macaan ee midabka orange-ka ah, khudradda caleenta cagaaran ee madow, midhaha midabka liimiga ah sida cambaha, babaayga, iyo kakis iyo sidoo kale basbaaska gambaleelka cas.


10) Protein

Borootiinku waxa uu muhiim u yahay murqaha caafimaadka qaba iyo lafaha caafimaadka qaba.
  • Cun digirta, miraha oo dhan, lawska iyo iniinaha maalin kasta [3,106-108].
  • Digirta: wax soo saarka soya (tofu, tempeh, caano soya, bur soya, fal soy, iwm.), dhammaan noocyada kala duwan ee digirta, lentils, iyo digir iyo sidoo kale lawska iyo subagga lawska. Pistachios, abuurka hemp, quinoa, iyo amaranth ayaa sidoo kale ku dari kara xaddi borotiin ah oo ku habboon cuntadaada.
  • Cun kalooriyo kugu filan. Inta badan vegans waxay cunaan kalooriyo ku filan. Laakin haddii aadan cunin kalooriyo kugu filan jirkaaga wuxuu u isticmaali doonaa borotiinka aad cunayso kalooriyo ahaan ("wax soo saarka tamarta"), waxaana laga yaabaa inaad ku dhamaato borotiin aad u yar waxaana laga yaabaa inaad lumiso cufnaanta muruqa.


Hab nololeed caafimaad leh oo khudradeed (vegan)








Tixraacyo

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Soomaaliga, Somali