Mapendekezo ya lishe kwa watu wazima wa vegan



Mapendekezo yafuatayo ni miongozo ya jumla ya mwelekeo wako. Muhimu zaidi ni kwamba vegans wote wanapaswa kuchukua ziada ya vitamini B12 (au kula kiasi kikubwa cha vyakula vilivyoimarishwa na vitamini B12).

"µg" inamaanisha mikrogramu = 1/1000 ya gramu

1) Vitamini B12

Chagua mojawapo ya chaguo zifuatazo [1–4]:
  • 2–5 µg mara mbili kwa siku (kutoka kwa vyakula vilivyoimarishwa au nyongeza) [5-12]
  • 10–50 µg kwa siku kutoka kwa nyongeza [6,10-15]
  • 2000–2500 µg kwa wiki kutoka kwa nyongeza [7,11,12,16-18]


2) Calcium

Tumia angalau 600 mg ya kalsiamu kwa siku [2,19-28]. Unaweza kufikia hili kwa kuchagua angalau moja ya chaguzi zifuatazo kila siku:
  • Glasi 1 (~ 250 ml) ya maziwa ya mimea yenye kalsiamu, kwa mfano, maziwa ya soya. Lebo inapaswa kusema kuwa ina miligramu 120 za kalsiamu kwa ml 100 (kama tu maziwa ya ng'ombe) [3,23,28-31]. Hii itatoa kuhusu 300 mg ya kalsiamu.
  • Vyakula vingine vilivyoimarishwa na kalsiamu, kwa mfano, juisi iliyoimarishwa na kalsiamu, mtindi wa soya, shayiri iliyokunjwa, au mkate, ambayo pia inaweza kutoa takriban 300 mg ya kalsiamu kwa siku (angalia lebo; bidhaa tofauti zinapatikana katika nchi tofauti) [23, 28,30,32]
  • Vikombe 1 hadi 2 vya mboga za kijani kibichi zilizopikwa:
    • pak choi (bok choy)
    • sukumawiki (kale)
    • kijani cha turnip
    • majani ya haradali
    • broccoli [23,28,31]
    • kabichi ya Napa (iliyopikwa)
    • (Mchicha na chard sio vyanzo vyema vya kalsiamu, kwani upatikanaji wa bioavail ni mdogo.)
  • Vikombe 2 hadi 3 vya kabichi mbichi ya Napa
  • Kikombe 1 cha tofu kilichotengenezwa kwa kalsiamu [23,28-31]
  • Maji yenye kalsiamu/maji ya madini ambayo yanapaswa kutoa angalau miligramu 300 za kalsiamu kwa siku - angalia lebo [33,34]
  • ½ kikombe cha tini kavu + 3 machungwa [23]
  • [Kombe 6 za mahindi (mahindi) zilizotengenezwa kwa nixtamalized (Ø ~15 cm) (Hizi zinapatikana Mexico na nchi kadhaa za Amerika ya Kati kama Guatemala, El Salvador, Honduras, Nicaragua, na Kosta Rika.) [35–42] ]
Mapendekezo rasmi ya ulaji wa chakula katika nchi nyingi ni kuhusu 1000 mg ya kalsiamu kwa siku [109].


3) Vitamini D

Katika majira ya joto:

  • Dakika 15-30 za jua. Lakini epuka kuchomwa na jua kupita kiasi. Epuka kuchomwa na jua.
au
  • nyongeza - kama wakati wa baridi. Usiepuke jua kabisa.

Katika majira ya baridi ("vitamini D baridi"):

  • ~25 µg (~1000 IU) vitamini D kwa siku kutoka kwa nyongeza [2,3,23,28,43-50]
"Vitamini D majira ya baridi" ni wakati mwili wako hauwezi kutengeneza vitamini D kutoka kwa jua, na hii inategemea mahali unapoishi kwenye sayari hii (latitudo).

"Vitamini D msimu wa baridi":

  • Kati ya 35° kaskazini na 35° kusini (karibu bara zima la Afrika): Hakuna "vitamini D baridi" hata kidogo - unaweza kutengeneza vitamini D mwaka mzima kutokana na mwanga wa jua kwenye ngozi yako [51]
  • Kati ya 35 ° na 40 ° kaskazini: Desemba na Januari
  • Kati ya 40 ° na 50 ° kaskazini: Novemba hadi Februari
  • Kaskazini mwa 50° kaskazini: Oktoba hadi Machi (au zaidi)
  • Kati ya 35 ° na 40 ° kusini: Juni na Julai
  • Kati ya 40 ° na 50 ° kusini: Mei hadi Agosti
  • Kusini mwa 50° kusini: Aprili hadi Septemba (au zaidi)


4) Iodini

Chagua mojawapo ya chaguo zifuatazo [2,3,45,52–60]:
  • Chumvi yenye iodini (kijiko 1 cha chai kina 40-240 µg ya iodini - angalia lebo) [61-63]. Epuka ulaji wa chumvi kupita kiasi.
  • 100-150 µg kwa siku kutoka kwa nyongeza
  • Mwani kama nori au wakame, mara kadhaa kwa wiki


5) Asidi ya mafuta ya Omega-3

Chagua moja (au mchanganyiko wa kadhaa) kati ya chaguo hizi (zaidi au chini) kila siku [19,30,64–69]. Mapendekezo yafuatayo ni ya wanaume - ambao kwa ujumla hutumia kalori zaidi. Kwa wanawake, kidogo kidogo inatosha.
  • ~ walnuts 10 (= nusu 20 za jozi; ~40 g) [64]
  • Vijiko 1-2 vya mafuta ya linseed (mafuta ya kitani) [64]
  • Vijiko 2 vya linseed za ardhini (flaxseeds) [64,70,71]
  • Vijiko 1-2 vya mbegu za chia [69,72-74]
  • Vijiko 1-2 vya mafuta ya mbegu ya katani [64]
  • ¼ kikombe cha mbegu za katani
  • Vijiko 2-3 vya mafuta ya rapa (mafuta ya canola) [64]

Pendekezo la hiari:

Tumia nusu ya mapendekezo hapo juu - na ongeza kiboreshaji cha EPA/DHA cha mboga mboga:
  • 200–300 mg EPA/DHA kila baada ya siku mbili au tatu (au kila siku ukipenda) [64,67–69,75–77]
Ushahidi wa sasa hauonyeshi wazi kuwa mboga ya wastani ingefaidika kutoka kwa virutubisho vya EPA/DHA. Faida (kwa mfano, kwa afya ya ubongo au moyo) inawezekana lakini haina uhakika sana.


6) Chuma

Kula kunde kila siku [26,78,79].

Kwa wanaume, upungufu wa madini ni nadra sana. Katika wanawake wa premenopausal, upungufu wa chuma ni wa kawaida (kwa sababu ya kupoteza damu wakati wa hedhi).

Vidokezo vya ziada (haswa kwa wanawake walio na umri wa kukoma hedhi):

  • Kutumia vitamini C wakati huo huo na vyakula vyenye chuma huongeza ufyonzaji wa chuma kutoka kwa vyanzo vya mmea [78,80-83].
  • Kunywa kahawa au chai pamoja na milo hupunguza ufyonzaji wa chuma kutoka kwa vyanzo vya mimea [80-84].
  • Kupika mchuzi wa nyanya (au michuzi mingine yenye asidi kidogo) katika vyombo vya kupikwa vya chuma vya kutupwa hurutubisha mchuzi huo kwa chuma [83-86].


7) Zinki

Kula kunde, nafaka nzima, na karanga na mbegu kila siku [2,30,87,88]. Wao ni vyanzo vyema vya zinki.


[8) Selenium]

Chagua (pekee) moja (siyo zote mbili) kati ya chaguo zifuatazo [45,89–91]:
  • Kula karanga 1 au 2 za Brazili kwa siku [92–95]. Lakini usile kiasi kikubwa cha karanga za Brazil mara kwa mara.
  • Chukua nyongeza ambayo ina 50-60 µg (si zaidi) ya selenium kwa siku [92,95-100].


9) Vitamini A (provitamin A)

Kula mboga za kijani kibichi kwa wingi, matunda ya rangi ya chungwa, na mboga za rangi ya chungwa [3,45,105].

Vyanzo vikuu vya beta-carotene (provitamin A) ni, kwa mfano: karoti zilizopikwa, juisi ya karoti, malenge, viazi vitamu vya rangi ya chungwa, mboga za majani ya kijani kibichi, matunda ya rangi ya chungwa kama maembe, mapapai, na kaki pamoja na pilipili hoho.


10) Protini

Protini ni muhimu kwa misuli yenye afya na mifupa yenye afya.
  • Kula kunde, nafaka nzima, karanga na mbegu kila siku [3,106-108]. Kunde ni pamoja na bidhaa za soya (tofu, tempeh, maziwa ya soya, unga wa soya, kusaga soya, n.k.), aina zote za maharagwe, dengu, na njegere pamoja na njugu na siagi ya karanga. Pistachio, mbegu za katani, quinoa, na mchicha pia zinaweza kuongeza viwango vinavyofaa vya protini kwenye mlo wako.
  • Kula kalori za kutosha. Vegans wengi hula kalori za kutosha. Lakini usipokula kalori za kutosha mwili wako utatumia protini unayokula kama kalori (kwa "uzalishaji wa nishati"), na unaweza kuishia na protini kidogo na unaweza kupoteza misuli.



Maisha ya mboga yenye afya






Marejeo

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