또한 Koeder & Perez-Cueto (2022) 출판물도 참고하세요. Vegan nutrition: a preliminary guide for health professionals.
비건을 위한 주요 영양소
다음 권장량은 일반적인 가이드라인으로, 참고용입니다. 반드시 세세한 부분까지 모두 따를 필요는 없습니다.
1) 비타민 B12
다음 옵션 중 하나를 선택하세요 [1–4]:• 하루 두 번 2–5 µg (fortified foods 또는 supplement에서) [5–12]
• 하루 10–50 µg supplement에서 [6,10–15]
• 주 2000–2500 µg supplement에서 [7,11,12,16–18]
2) 칼슘
하루 최소 600 mg의 칼슘을 섭취하세요 [2,19–28]. 매일 다음 옵션 중 최소 하나를 선택하여 달성할 수 있습니다.많은 국가의 공식 식이섭취 권장량은 하루 약 1000 mg 칼슘입니다 [109]. 이 높은 섭취량이 뼈를 보호하는 데 더 좋을 수 있습니다. 따라서 아래 옵션 중 두 가지 정도를 매일 섭취하는 것이 바람직합니다.
• 칼슘 강화 식물성 우유 1컵 (~250 ml), 예: 두유. 라벨에 100 ml당 120 mg의 칼슘이 포함되어 있어야 합니다(우유와 동일) [3,23,28–31]. 약 300 mg 칼슘을 제공합니다.
• 기타 칼슘 강화 식품, 예: 칼슘 강화 주스, 두유 요거트, 롤드 오트, 빵 등. 하루 약 300 mg 칼슘을 제공합니다(라벨 확인; 국가별 제품 상이) [23,28,30,32]
• 1–2컵의 조리된 진한 녹색 잎채소:
o pak choi (bok choy)
o kale
o Collard greens/Spring greens
o broccoli raab
o turnip greens
o mustard greens
o broccoli [23,28,31]
o dandelion leaves
o nettle leaves
o Napa cabbage (조리됨)
o (시금치와 chard는 칼슘 흡수율이 낮아 좋은 칼슘 공급원이 아닙니다.)
• 2–3컵의 생 Napa cabbage
• 칼슘 황산염으로 만든 두부 1컵 [23,28–31]
• 자연적으로 칼슘이 풍부한 미네랄 워터, 하루 최소 300 mg 칼슘을 제공 – 라벨 확인 [33,34]
• 말린 무화과 ½컵 + 오렌지 3개 [23]
3) 비타민 D
여름:
• 매일 15–30분 피부에 직접 햇빛 쬐기 ... 또는 더 긴 시간(예: 1~2시간)을 주 1~2회. 적도에서 먼 지역에 거주한다면, 정오 근처(약 9시~15시)에 햇빛을 쬐는 것이 효과적입니다. 즉, 그림자가 키보다 많이 길지 않아야 합니다. 과도한 햇빛 노출을 피하고, 일광화상을 피하세요!또는
• 비타민 D 보충제를 섭취 – 겨울과 같이. 매일 비타민 D 보충제를 복용하더라도 햇빛을 완전히 피하지 마세요. 햇빛은 비타민 D 합성을 촉진하는 것 외에도 건강에 다른 이점을 제공합니다.
겨울 (“비타민 D 겨울”):
• 보충제로 하루 약 25 µg (~1000 IU) 비타민 D 섭취 [2,3,23,28,43–50]“비타민 D 겨울”은 몸이 햇빛에서 비타민 D를 합성할 수 없는 시기를 말하며, 지구상의 거주 위치(위도)에 따라 달라집니다.
“비타민 D 겨울”:
• 북위 35°~남위 35°: 비타민 D 겨울 없음 – 피부에 햇빛을 쬐어 일년 내내 비타민 D를 만들 수 있음 [51] --- 제주, 목포, 여수• 북위 35°~40°: 12월과 1월 --- 서울, 수원, 인천 (남한) 그리고 개성, 평양 (북한)
• 북위 40°~50°: 11월~2월 --- 신의주, 청진, 함흥 (북한)
• 북위 50° 이상: 10월~3월 (또는 더 길게)
• 남위 35°~40°: 6월과 7월
• 남위 40°~50°: 5월~8월
• 남위 50° 이하: 4월~9월 (또는 더 길게)
참고: 비타민 D2 (비건, 곰팡이에서 제조)나 비타민 D3 (일반적으로 비비건, 양모에서 제조; 그러나 비건 D3도 가능) 중 무엇을 복용하든 큰 차이는 없습니다. 두 가지 모두 뼈 강화 효과가 유사합니다.
4) 요오드
다음 옵션 중 하나를 선택하세요 [2,3,45,52–60]:• 보충제로 하루 100–150 µg 섭취
• nori 또는 wakame 같은 해조류를 주 몇 회 섭취
• 요오드 첨가 소금 사용 (1 티스푼당 40–240 µg 요오드 – 라벨 확인) [61–63]. 과도한 소금 섭취는 피하세요.
5) 오메가-3 지방산
다음 옵션 중 하나(또는 여러 가지 혼합)를 매일 섭취 [19,30,64–69]. 아래 권장량은 일반적으로 더 많은 칼로리를 섭취하는 남성을 기준으로 합니다. 여성은 약간 적은 양이 충분합니다. 다만, 아래 권장량보다 조금 더 섭취하는 것이 유익할 수 있습니다(아주 불확실함).• 아마씨유 1–2 티스푼 [64]
• 호두 약 10개 (=호두 반쪽 20개, ~40 g) [64]
• 분쇄한 아마씨 2 테이블스푼 [64,70,71]
• 치아씨 1–2 테이블스푼 [69,72–74]
• 대마씨유 1–2 테이블스푼 [64]
• 대마씨 ¼컵 또는 껍질 벗긴 대마씨 1–2 테이블스푼
• 카놀라유 2–3 테이블스푼 [64]
선택적 권장:
비건 EPA/DHA 보충제도 섭취 가능:• 2~3일마다 200–500 mg EPA/DHA 섭취 (원하면 매일 섭취 가능) [64,67–69,75–77]
현재 증거로는 일반 비건이 EPA/DHA 보충제로 실제 이득을 보는지는 명확하지 않습니다. 뇌나 심장 건강 등에 도움을 줄 가능성은 있지만 매우 불확실합니다.
6) 철분
매일 콩류 섭취 [26,78,79].남성의 경우 철분 결핍은 매우 드뭅니다. 폐경 전 여성에서는 비교적 흔합니다(월경 중 혈액 손실 때문).
추가 팁(특히 폐경 전 여성):
• 철분이 풍부한 음식과 함께 비타민 C를 섭취하면 식물성 철분 흡수가 증가 [78,80–83]• 식사 중 커피나 차를 마시면 식물성 철분 흡수가 감소 [80–84]
• 토마토 소스(또는 약간 산성인 소스)를 무쇠 조리기구에 요리하면 소스에 철분이 풍부해짐 [83–86]
7) 아연
매일 콩류, 통곡물, 견과류 및 씨앗 섭취 [2,30,87,88]. 아연의 좋은 공급원입니다.보충제를 원하면 하루 5–10 mg 섭취하세요.
8) 셀레늄
일반적으로 한국의 토양 셀레늄 함량은 낮거나 다소 부족한 수준입니다. 저는 한국의 토양 셀레늄 함량과 셀레늄 상태에 대해 전문가가 아닙니다. 이 정보는 지역 정부 기관이나 현지 과학자들에게 문의하면 확인할 수 있을 것입니다.
다음 옵션 중 하나만 선택 [45,89–91]:
• 브라질넛 1–2개 섭취 [92–95]. 하지만 매일 많은 양 섭취는 피하세요.
• 50–60 µg 셀레늄이 포함된 보충제 섭취 [92,95–100]
미국, 캐나다, 베네수엘라 거주자는 이 권장사항 무시 가능 [101–104].
핀란드(토양에 셀레늄 첨가)에서 비유기농 곡물을 충분히 섭취한다면 무시 가능 [53].
중국 일부 지역처럼 토양 셀레늄이 매우 높은 곳에서는 보충제나 브라질넛 섭취 금지.
토양 셀레늄이 매우 낮은 지역에서는 권장량에 따라 보충제 섭취 필요, 단, 현지에서 셀레늄 강화 식품을 섭취하는 경우는 예외.
참고: 셀레늄 과다/결핍 모두 해롭습니다.
9) 비타민 A (프로비타민 A)
진한 녹색 잎채소, 주황색 과일과 채소를 충분히 섭취 [3,45,105].좋은 베타카로틴 공급원: 조리된 당근, 당근 주스, 호박, 주황색 고구마, 진한 녹색 잎채소, 망고, 파파야, 감, 빨강 피망 등 주황색 과일·채소.
10) 단백질
단백질은 건강한 근육과 뼈에 중요합니다.• 매일 콩류, 통곡물, 견과류 및 씨앗 섭취 [3,106–108]. 콩류에는 두부, 템페, 두유, 두유가루, 소야 미트 등 소야 제품, 모든 종류의 콩, 렌틸콩, 완두콩, 땅콩 및 땅콩버터 포함. 피스타치오, 대마씨, 퀴노아, 아마란스도 단백질 공급 가능.
• 충분한 칼로리 섭취. 대부분 비건은 충분히 섭취하지만, 부족 시 몸은 단백질을 에너지로 사용하여 단백질 부족 및 근육 손실 가능.
건강한 비건 생활습관
식단뿐 아니라 흡연, 대기오염, 신체 활동, 심리적 스트레스, 사회적 지지(친구, 가족, 동료)와 같은 다른 생활습관 요인도 건강에 영향을 줄 수 있습니다.
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