Ukuhamba ngeVegan kunokuthetha ukuba kuphoswa zezi zondlo ziphambili

Umxholo

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Ukungazityi iimveliso zezilwanyana kuthetha ukutya okunezinto ezinamafutha amaninzi kunye ne-cholesterol, kwaye nangona inokusetyenziselwa ukunciphisa umzimba, kubalulekile ukuba ungazishiyi izakhamzimba ezixabisekileyo ezisoloko zivela kwinyama nobisi.

Vitamin B12

Uninzi lwabasetyhini ludinga i-2.4 mcg yale vithamini suku ngalunye. Kubalulekile ukugcina inkqubo ye-nervous esempilweni kunye neeseli zegazi ezisempilweni. Ifunyenwe ikakhulu kwiinkukhu, inyama yenkomo, intlanzi, kunye neemveliso zobisi, le vithamini B inemithombo ye-vegan kunye nokutya okuziinkozo okuqinileyo, ubisi lwe-soy olomeleleyo, i-kale, isipinashi kunye nemvubelo yesondlo.

Intsimbi

I-RDI yentsimbi yabasetyhini yi-18 mg, kwaye ngelixa iimveliso zezilwanyana ziqulathe i-iron, kukho iitoni zokutya kwe-vegan ephezulu nakwimbiwa le. Umzimba udinga i-iron ukwenza i-hemoglobin, enceda ukuthwala ioksijini esuka kwimiphunga yakho ukuya kuwo wonke umzimba wakho, yiyo loo nto ukunqongophala kwe-iron kudla ngokubangela ukudinwa. Qinisekisa ukuba uquka i-cereal eqinisiweyo, ubisi lwesoya oluqinisiweyo, iimbotyi ezifana ne-garbanzos kunye ne-lentils, i-tofu, iitumato ezomisiwe ngelanga, iitapile, imbewu kajongilanga, ii-flaxseeds kunye namandongomane kwisidlo sakho se-vegan.

Ikhalsiyam

Ubisi ngokuqinisekileyo lwenza umzimba olungileyo xa kufikwa kwi-calcium, kodwa ukuzaliswa kwakho kwemihla ngemihla kwe-1,000 mg akufuneki kuvele enkomeni. Iyimfuneko ekukhuleni amathambo amatsha kunye nokugcina amandla ethambo, kunye nokuthintela i-osteoporosis, i-calcium ikwanceda ekugcineni isingqi sentliziyo kunye nokusebenza kwemisipha. Yiya ukutya okuziinkozo okunqatyisiweyo, i-sinamon, ubisi lwesoya olomeleziweyo, ubisi lwealmond, amakhiwane, imifuno eluhlaza efana nesipinatshi, i-kale, kunye ne-broccoli, i-tofu, iyogathi yesoya, kunye ne-tempeh, kwaye uzonwabisa kwidizethi ekhenkcezisiweyo engenalubisi. Nantsi isampula yokutya yemihla ngemihla ebonisa ukuba kufuneka itye i-vegan ukuze ifumane icalcium yemihla ngemihla.

I-Omega-3s

Ngaba udiniwe, uyagula ngalo lonke ixesha, kwaye unesikhumba esomileyo kunye nokusasazeka okungahambi kakuhle? Ukunqongophala kwe-omega-3s kunokuba netyala. Le asidi enamafutha ineempawu zokuchasa ukudumba kunye nokuzinza kwengqondo kwaye ifunyenwe ukunciphisa umngcipheko wesifo sentliziyo kunye ne-cholesterol ephantsi. I-RDI ye-onomega-3s yi-1.1 yeigram ngosuku, kwaye kuba intlanzi ingumthombo obalaseleyo, iivenji zinokulahleka. Gcwalisa iimveliso zeflakisi ezifana neflakisi kunye neoyile yeflakisi, i-walnuts, iimbotyi zesoya, kunye ne-Silk DHA Omega-3 ubisi lwesoya.

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