Izixhobo ezi-7 ozifunayo kwisidlo seVegan

Umxholo

• 1. Vitamin B12
• 2. Uvithamini D
• 3. I-omega-3 yee-chain ezinde
• 4. Iodine
• 5. Intsimbi
• 6. Ikhalsiyam
• 7. IZinki
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Enye inkxalabo eqhelekileyo malunga nokutya kwe-vegan kukuba ingaba bayawunika na umzimba wakho zonke iivithamini kunye neeminerali ezifunekayo.

Uninzi lubanga ukuba ukutya okugcweleyo, ukutya okusekwe kwizityalo ngokulula kuhlangabezana nazo zonke iimfuno zemihla ngemihla zezondlo.

Abanye bade bakhuthaze iivegans ukunqanda zonke izongezo.

Ngaphandle kokujongwa kakuhle, olu hlobo lweengcebiso lunokwenza ingozi enkulu kunokulungileyo.

Nazi izakha mzimba ezi-7 onokufuna ukongeza kuzo ngelixa utya i-vegan.

1. Vitamin B12

Ukutya kuhlala kutyelelwa ukuba kutyebile kwi-vitamin B12 kubandakanya imveliso engacocwanga, amakhowa akhule kumhlaba otyebileyo we-B12, nori, spirulina, chlorella, kunye nembiliso yesondlo.

Abanye bakholelwa ukuba ii-vegans ezitya ngokwaneleyo ukutya okufanelekileyo kwezityalo akufuneki zixhalabe malunga nokusilela kwe-vitamin B12.

Nangona kunjalo, akukho bungqina besayensi kule nkolelo.

Izifundo ezininzi zibonisa ukuba ngelixa nabani na enokuba namanqanaba asezantsi e-vitamin B12, abatya inyama kunye nemifuno banomngcipheko ophezulu wokunqongophala. Oku kubonakala kuyinyani ngokukodwa kwimifuno engathathi naziphi na izongezo (,,).

I-Vitamin B12 ibalulekile kwiinkqubo ezininzi zomzimba, kubandakanya iprotheni metabolism kunye nokwenziwa kweoksijini-yokuhambisa iiseli ezibomvu zegazi. Ikwadlala indima ebalulekileyo kwimpilo yenkqubo yeemvakalelo ().

Uvithamini B12 omncinci kakhulu unokukhokelela kwi-anemia kunye nokonakala kwenkqubo ye-nervous, kunye nokungachumi kunye nesifo samathambo nesentliziyo (,,).

Ukutya okucetyiswayo imihla ngemihla yi-2.4 mcg ngosuku kubantu abadala, i-2.6 mcg ngosuku ngexesha lokukhulelwa, kunye ne-2.8 mcg ngosuku ngelixa lokuncancisa.

Ekuphela kwendlela eqinisekisiweyo yesayensi yokuba ii-vegans zifikelele kula manqanaba kukutya ukutya okune-B12 okanye ukuthatha isongezelelo se-vitamin B12. Ukutya okuqiniswe yi-B12 kuhlala kubandakanya ubisi lwezityalo, iimveliso zesoya, ukutya okuziinkozo kwasekuseni kunye nemvubelo yesondlo.

Olunye uhlobo lokutya kwezityalo lubonakala ngathi luqulathe uhlobo lwevithamini B12 ngokwendalo, kodwa kusekho impikiswano malunga nokuba ngaba le fomu iyasebenza ebantwini (,,,,,,,).

Ngaphezu koko, abukho ubungqina benzululwazi obuxhasa kuxhomekeke kwimveliso ye-organic engahlanjwanga njengomthombo onokuthenjwa wevithamini B12.

Imvubelo yesondlo iqulethe kuphela ivithamini B12 xa yomeleziwe. Nangona kunjalo, i-vitamin B12 iyabuthathaka kwaye inokuthotywa ukuba ithengiwe okanye igcinwe kwiingxowa zeplastiki (14).

Kubalulekile ukugcina engqondweni ukuba i-vitamin B12 ibhetele kakhulu kwiidosi ezincinci. Ke, kokukhona usitya ivithamini B12 rhoqo, kokukhona kufuneka uyithathe.

Yiyo loo nto ii-vegans ezingakwaziyo ukufikelela kwincomo yemihla ngemihla zisebenzisa ukutya okuqinisiweyo kufuneka zikhethe ukongezwa kwemihla ngemihla ukubonelela nge-25-100 mcg ye-cyanocobalamin okanye idosi ye-2,000 mcg yeveki.

Abo balumkele ukuthatha izongezo banokukufumana kuqinisekisa ukufumana amanqanaba egazi le-vitamin B12 ngaphambi kokuba ithathe nayiphi na into.

Okokugqibela, amandla akho okufumana ivithamini B12 ancipha ngokobudala. Ke ngoko, iZiko lezoNyango licebisa ukuba wonke umntu ongaphezulu kweminyaka engama-51-vegan okanye hayi- athathele ingqalelo ukutya okuqinisiweyo okanye isongezo sevithamini B12 ().

Isishwankathelo Kubaluleke kakhulu ukuba zonke iivenji zifumane ivithamini B12 eyaneleyo. Eyona ndlela inokuthenjwa yokufezekisa oku kukutya ukutya okuqinileyo okanye ukuthatha isongezelelo sevithamini B12.

2. Uvithamini D

I-Vitamin D yivitamin enyibilikayo enamafutha encedisa ukufunxa ikhalsiyam kunye ne-phosphorus emathunjini akho ().

Le vithamini ikwachaphazela nezinye iinkqubo zomzimba, kubandakanya ukusebenza komzimba, imeko yememori, inkumbulo kunye nokubuyiselwa kwemisipha (18,,,).

Isibonelelo semihla ngemihla (i-RDA) se-vitamin D yabantwana kunye nabantu abadala ngama-600 IU (15 mcg) ngosuku. Abantu abadala, kunye nabasetyhini abakhulelweyo okanye abancancisayo, kufuneka bajolise kwi-800 IU (20 mcg) ngosuku (22).

Oko kwathethi, obunye ubungqina bubonisa ukuba iimfuno zakho zemihla ngemihla zikhulu kakhulu kune-RDA yangoku ().

Ngelishwa, ukutya okumbalwa kunendalo ene-vitamin D, kwaye ukutya okuqiniswe nge-vitamin D kuhlala kuthathwa njengokungonelanga ukwanelisa iimfuno zemihla ngemihla.

Oku kunokuchaza iingxelo zehlabathi jikelele zokunqongophala kukavithamini D phakathi kwevegans kunye ne-omnivores ngokufanayo (,).

Ngaphandle kwemali encinci oyifumana ekutyeni, ivithamin D inokwenziwa ngokuvezwa lilanga. Uninzi lwabantu kunokwenzeka ukuba benze i-vitamin D eyaneleyo ngokuchitha imizuzu eli-15 kwilanga lasemini xa ilanga lomelele - okoko bengasebenzisi naliphi na i-sunscreen kwaye baveze uninzi lolusu lwabo.

Nangona kunjalo, abantu abadala, abantu abanesikhumba esimnyama, abo bahlala kwintshona okanye kwimozulu ebandayo, kwaye abo bachitha ixesha elincinci ngaphandle abanako ukuvelisa ngokwaneleyo (,,).

Ngaphaya koko, ngenxa yeziphumo ezibi ezaziwayo zemitha ye-UV egqithisileyo, uninzi lweedermatologists zilumkisa ngokusebenzisa ukukhanya kwelanga ukonyusa amanqanaba e-vitamin D ().

Eyona ndlela ingcono yokuqinisekisa ukuba bafumana ivithamin D eyaneleyo kukuba kuvavanywe amanqanaba egazi. Abo bangakwaziyo ukufumana ukutya okwaneleyo kunye nokukhanya kwelanga kufuneka bacinge ngokuthatha ivithamini D2 yemihla ngemihla okanye isongezelelo sevithamin D3.

Nangona ivithamin D2 inokwanela abantu abaninzi, olunye uphononongo lubonisa ukuba ivithamin D3 isebenza ngakumbi ekukhuliseni amanqanaba egazi ngevithamini D (,).

Isishwankathelo Ukunqongophala kukaVitamin D yingxaki phakathi kwevegans kunye ne-omnivores ngokufanayo.Imifuno ayinakukwazi ukugcina amanqanaba egazi aqhelekileyo ngokutya okuqinisiweyo kunye nokuvezwa lilanga kufuneka ithathele ingqalelo isongezelelo.

3. I-omega-3 yee-chain ezinde

I-Omega-3 fatty acids inokwahlulahlulwa ibe ziindidi ezimbini:

• I-omega-3 fatty acids ebalulekileyo: I-Alpha-linolenic acid (ALA) kuphela kwe-omega-3 fatty acid, okuthetha ukuba ungayifumana ekutyeni kuphela.
• Ityathanga elide omega-3 fatty acids: Eli candelo libandakanya i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Ayithathwa njengeyona ibalulekileyo kuba umzimba wakho unokubenza ukuba babe kwi-ALA.

Ityathanga elide omega-3 fatty acids zidlala indima yolwakhiwo kwingqondo nakwamehlo akho. Amanqanaba okwanela okutya nawo abonakala ebalulekile ekukhuleni kwengqondo kunye nokunciphisa umngcipheko wokudumba, uxinzelelo, umhlaza webele, kunye nokuchaphazeleka kwengqwalaselo yokuphazamiseka kwengqondo (ADHD) (,,,,,).

Izityalo ezinomxholo ophezulu we-ALA zibandakanya imbewu yeflakisi, imbewu ye-chia, i-walnuts, imbewu ye-hemp, kunye neembotyi zesoya. I-EPA kunye ne-DHA zifumaneka ikakhulu kwimveliso yezilwanyana ezinjengeentlanzi ezinamafutha kunye neoyile yeentlanzi.

Ukufumana i-ALA eyaneleyo kufuneka kugcinwe ngokwaneleyo amanqanaba e-EPA kunye ne-DHA. Nangona kunjalo, uphononongo luqikelela ukuba ukuguqulwa kwe-ALA kwi-EPA kunokuba sezantsi kangange-5-10%, ngelixa uguquko lwayo lube yi-DHA lunokuba kufutshane ne-2-5% (,).

Ukongeza, uphando luhlala lubonisa ukuba imifuno kunye nevegans zinokufikelela kwi-50% yegazi elisezantsi kunye nokuxinana kwezicubu ze-EPA kunye ne-DHA kune-omnivores ().

Uninzi lweengcali zempilo ziyavuma ukuba i-200-300 mg ngosuku kufuneka yanele ().

Imifuno inokufikelela kolu ngenelelo lucetyiswayo ngokuxhasa ioyile ye-algae.

Ngaphezulu, ukunciphisa ukutya kwakho i-omega-6 fatty acids kwioyile, kubandakanya umbona, isaflower, ujongilanga, kunye neesame, kunye nokuqinisekisa ukutya ukutya okwaneleyo kwe-ALA, kunokunceda ukwandisa amanqanaba e-EPA kunye ne-DHA ().

Isishwankathelo Imifuno ithambekele ekubeni negazi elisezantsi kunye namanqanaba eethishu ye-omega-3 fatty acids. Ke ngoko, banokuxhamla ngokuxhasa nge-EPA kunye ne-DHA.

4. Iodine

Ukufumana iodine eyaneleyo kubalulekile ekusebenzeni kakuhle kwe-thyroid, elawula imetabolism.

Ukunqongophala kwe-iodine ngexesha lokukhulelwa kunye nokuqala komntwana kunokubangela ukukhubazeka kwengqondo okungenakuphikwa ().

Kubantu abadala, ukungabikho ngokwaneleyo kwe-iodine kunokukhokelela kwi-hypothyroidism.

Oku kunokubangela iimpawu ezahlukeneyo, ezinje ngamanqanaba amandla asezantsi, ulusu olomileyo, ukubetha ezandleni nasezinyaweni, ukulibala, ukudakumba, kunye nokuzuza ubunzima ().

Imifuno ithathwa njengomngcipheko wokunqongophala kwe-iodine, kwaye iingxelo zophando zithi ii-vegans ziye zafikelela kwi-50% kumanqanaba e-iodine esezantsi kunabantu abatya inyama (,).

I-RDA yabantu abadala yi-150 mcg ye-iodine ngosuku. Abafazi abakhulelweyo kufuneka bajolise kwi-220 mcg ngosuku, ngelixa abo bancancisayo banconywa ukuba baqhubeke nokunyusa ukutya kwabo kwimihla ngemihla kwi-290 mcg ngosuku (44).

Amanqanaba e-iodine kukutya kwezityalo axhomekeke kumxholo we-iodine womhlaba ebekhule kuwo. Umzekelo, ukutya okulinywe kufutshane nolwandle kuthanda ukuba phezulu kwi-iodine.

Ukutya ekukuphela kokuqwalaselwa njengamazinga aphezulu e-iodine yityuwa, ukutya kwaselwandle, ulwandle, kunye neemveliso zobisi, ezithatha iodine kwizisombululo ezisetyenziselwa ukucoca iinkomo kunye nezixhobo zasefama.

Isiqingatha setispuni (2.5 ml) setyuwa sanele ukuhlangabezana neemfuno zakho zemihla ngemihla.

Imifuno engafuniyo ukutya ityuwa okanye ukutya ulwandle izihlandlo ezininzi ngeveki kufuneka ithathele ingqalelo isongezelelo se-iodine.

Isishwankathelo Iodine idlala indima ebalulekileyo ekusebenzeni kwe-thyroid kunye ne-metabolism. Imifuno engafumani iodine eyaneleyo kulwandle lwaselwandle okanye ityuwa e-iodized kufuneka ithathele ingqalelo isongezo se-iodine.

5. Intsimbi

Intsimbi sisondlo esisetyenziselwa ukwenza i-DNA entsha kunye neeseli ezibomvu zegazi, kunye nokuhambisa ioksijini egazini. Iyafuneka kwakhona kwimetabolism yamandla ().

Intsimbi encinci inokukhokelela kwi-anemia kunye neempawu ezinje ngokudinwa kunye nokwehla kokusebenza komzimba.

I-RDA yi-8 mg yamadoda amadala kunye nabasetyhini abasemva kwemenopausal. Iyonyusa iye kwi-18 mg ngemini kubafazi abadala, kwaye abasetyhini abakhulelweyo kufuneka bajolise kwi-27 mg ngosuku (46).

Intsimbi inokufumaneka ngeendlela ezimbini: ihemme kunye ne-non-heme. Isinyithi se-Heme sifumaneka kuphela kwiimveliso zezilwanyana, ngelixa i-non-heme iron ifumaneka kwizityalo ().

Ngenxa yokuba i-heme iron inyanzeliswa ngokulula kukutya kwakho kunentsimbi engenayo i-heme, ii-vegans zihlala zicetyiswa ukuba zijolise kumaxesha angama-1.8 kwi-RDA yesiqhelo. Oko kwathiwa, kufuneka uphando olongezelelekileyo ukufumanisa ukuba ngaba ukubakho okuphezulu kuyafuneka ().

Imifuno ene-iron encinci yokutya kufuneka ijolise ekutyeni ukutya okune-iron, okunje ngemifuno ye-cruciferous, iimbotyi, ii-ertyisi, iziqhamo ezomisiweyo, amandongomane kunye nembewu. Ukutya okuqiniswe yintsimbi, okufana neenkozo, isonka esityetyisiweyo, kunye nolunye ubisi lwezityalo, lunokuqhubeka nokunceda (,).

Kwakhona, ukusebenzisa iimbiza zesinyithi kunye neepani ukupheka, ukunqanda iti okanye ikofu kunye nokutya, kunye nokudibanisa ukutya okuneentsimbi kunye nomthombo wevithamini C kunokunceda ukukhulisa ukufakwa kwentsimbi.

Eyona ndlela yokujonga ukuba ngaba izongezo ziyimfuneko na kukufumana ihemoglobin yakho kunye namanqanaba e-ferritin ahlolwe ngugqirha wakho.

Ukuthatha okungekho mfuneko kwezongezo ezinje ngentsimbi kunokwenza ingozi engaphezulu kunokulimaza iiseli okanye kuthintele ukufunxwa kwezinye izimbiwa ().

Amanqanaba aphezulu kakhulu anokubangela ukuxhuzula, kukhokelele ekusileleni komzimba okanye kwi-coma, kwaye ubulale kwezinye iimeko. Ke, kungcono ukuba ungongezi ngaphandle kokuba kunyanzelekile ().

Isishwankathelo Imifuno engafumani iron yaneleyo kwizidlo zayo kufuneka ithathele ingqalelo ukutya okuqinisiweyo okanye isongezelelo. Nangona kunjalo, amanqanaba aphezulu aphezulu anokuba yingozi, kwaye izongezo zentsimbi azikhuthazwa kuwo wonke umntu.

6. Ikhalsiyam

I-calcium yiminerali eyimfuneko kwimpilo elungileyo yethambo kunye namazinyo. Ikwadlala indima ekusebenzeni kwemisipha, ekubonakaliseni imithambo-luvo, nakwimpilo yentliziyo.

I-RDA ye-calcium isethwe kwi-1,000 mg ngosuku kubantu abadala kwaye inyuka iye kwi-1,200 mg ngosuku kubantu abadala abangaphezu kweminyaka engama-50 (51).

Imithombo yezityalo yecalcium ibandakanya bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, kunye nezityalo ezomeleleyo zemilk okanye iijusi.

Nangona kunjalo, izifundo zihlala zivuma ukuba uninzi lwee vegans alufumani calcium (()) ngokwaneleyo.

Amagqabantshintshi ahlala eviwe phakathi koluntu lwe-vegan kukuba ii-vegans zineemfuno ze-calcium esezantsi kune-omnivores kuba abayisebenzisi le minerali ukuthomalalisa i-asidi eveliswa kukutya okunotyebileyo enyameni.

Uphando olongezelelekileyo luyafuneka ukuvavanya indlela ukutya okungenazinyama kuchaphazela ngayo iimfuno zekhalsiyam yemihla ngemihla. Nangona kunjalo, ubungqina bucebisa ukuba iivegans ezichitha ngaphantsi kwe-525 mg ye-calcium zihlala zinomngcipheko okhulayo wamathambo ().

Ngesi sizathu, zonke vegans ziyakhuthazwa ukuba zijolise kwi-RDA, iqinisekisa ukuba badla ubuncinci i-525 mg ye-calcium ngosuku. Izixhasi kufuneka zisetyenziswe ukuba oku akunakufezekiswa ngokutya okanye ukutya okuqinisiweyo kuphela.

Isishwankathelo Imifuno etya ukutya okuncinci kakhulu kufuneka icinge ngokuthatha isongezelelo semihla ngemihla. Oku kubaluleke ngakumbi kwabo bafumana ngaphantsi kwe-525 mg ngosuku.

7. IZinki

I-Zinc iyiminerali ebalulekileyo kwimetabolism, ukusebenza komzimba, kunye nokulungiswa kweeseli zomzimba.

Ukutya ngokwaneleyo i-zinc kunokukhokelela kwiingxaki zophuhliso, ukulahleka kweenwele, urhudo, kunye nokulibaziseka kokupholisa inxeba.

I-RDA ye-zinc okwangoku isetiwe kwi-8-10 mg ngosuku kubantu abadala. Iyonyusa iye kwi-11-12 mg yabasetyhini abakhulelweyo kunye ne-12-13 mg yabasetyhini abanyisayo (54).

Ukutya okumbalwa kwezityalo kunexabiso eliphezulu le-zinc. Ngaphaya koko, ukufunxwa kwe-zinc kwezinye izinto zokutya zezityalo kunqunyelwe ngenxa yomxholo wephytate. Ke, abatya inyama bayakhuthazwa ukuba bajolise kumaxesha angama-1.5 kwi-RDA (54).

Ngelixa zonke ii-vegans zinamanqanaba asezantsi egazi e-zinc, uphononongo lwamva nje lwezifundo ezingama-26 lubonise ukuba abatya imifuno-kwaye ngakumbi ii-vegans- banokungenwa kwe-zinc esezantsi kunye namanqanaba egazi asezantsi asezinc kune-omnivores ().

Ukwandisa ukutya kwakho, yitya ukutya okune-zinc-rich yonke imihla. Oku kubandakanya iinkozo ezipheleleyo, intsholongwane yengqolowa, itofu, izonka eziqhamileyo, iimbotyi, amandongomane nembewu.

Ukucwina amandongomane, iimbewu, kunye nemidumba ubusuku bonke, ukutya iiproteyini ezaneleyo, kunye nokutya ukutya okunotyiweyo okunje nge tempeh kunye ne miso, kubonakala ngathi kukonyusa ukufunxeka ().

Imifuno echaphazelekayo ngokutya i-zinc okanye abo baneempawu zokunqongophala banokuthathela ingqalelo ukuthatha i-zinc gluconate yemihla ngemihla okanye isongezo se-zinc citrate esibonelela nge-50-100% ye-RDA.

Isishwankathelo Imifuno engakwaziyo ukufikelela kwi-zinc RDA kufuneka iqale ijolise ekongezeni ukutya okune-zinc kwizidlo zabo. Abo banamanqanaba asezantsi egazi e-zinc kufuneka baqwalasele ukuthatha isongezelelo semihla ngemihla.

Umgca wezantsi

Ukutya okucwangciswe kakuhle kwevegan kunokuzanelisa iimfuno zakho zesondlo.

Oko kwathiwa, iimfuno ezithile zezondlo kunokuba nzima ukufezekisa ngokutya kunye nokutya okuqinisiweyo kuphela.

Oku kuyinyani ngokukodwa kwi-vitamin B12, i-vitamin D, kunye ne-omega-3 yexesha elide.

Zonke iivegans ezingakwaziyo ukuhlangabezana neengcebiso zazo zokutya ngokutya kuphela kufuneka ziqwalasele ukuthatha izongezo. Okwangoku, kungcono ukuthetha nomboneleli wakho wezempilo ngaphambi kokuba uqalise urhulumente omtsha wokuncedisa.