7 Pākuʻi āu e pono ai ma kahi papaʻaina Vegan

Anter

• 1. ʻO Wikamina B12
• 2. Wikamina D
• 3. ʻO omega-3 kaulahao lōʻihi
• 4. Iodine
• 5. Mea hao
• 6. Kalipuna
• 7. Kinaka
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO kahi hopohopo maʻamau e pili ana i nā papaʻaina vegan ke hāʻawi lākou i kou kino me nā huaora a me nā minelala e pono ai.

He nui ka poʻe e koi i ka ʻai holoʻokoʻa, ʻai maʻalahi me nā mea kanu e hoʻokō maʻalahi i nā koi nutrient o kēlā me kēia lā.

Paipai kekahi i nā vegans e hōʻalo i nā pākuʻi āpau.

ʻOiai ke manaʻo maikaʻi ʻia, hiki i kēia ʻano aʻoaʻo ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi.

Eia nā meaola 7 e pono ai ʻoe e hoʻohui me ka wā o ka papaʻai vegan.

1. ʻO Wikamina B12

Hoʻohui pinepine ʻia nā meaʻai e waiwai i ka wikamina B12 me nā huaola i holoi ʻole ʻia, nā mea kanu i ulu i nā lepo waiwai B12, nori, spirulina, chlorella, a me ka hū kō.

Manaʻo kekahi he pono ʻole e hopohopo nā vegans e ʻai pono i nā mea kanu pono nā mea kanu e pili ana i ka lawa ʻole o ka wikamina B12.

Eia naʻe, ʻaʻohe kumu ʻepekema no kēia manaʻoʻiʻo.

Hōʻike kekahi mau noiʻi ʻoiai hiki i kēlā me kēia mea ke loaʻa i nā pae vitamini B12 haʻahaʻa, ʻoi aku ka nui o ka makaukau o nā vegetarian a me nā vegan. Heʻoiaʻiʻo maoli nō kēia no nā vegans ʻaʻole i lawe i nā mea hoʻohui (,,).

He mea nui ka Vitamin B12 no nā kaʻina hana he nui, e like me ka protein protein a me ka hoʻokumu ʻana i nā oxygen e lawe ana i nā hunaola ʻulaʻula. He mea nui ia i ke olakino o kāu ʻōnaehana ().

ʻO ka liʻiliʻi loa o ka wikamina B12 hiki ke alakaʻi i ka anemia a me ka hōʻino ʻōnaehana, a me ka infertility a me ka iwi a me ka maʻi puʻuwai (,,).

ʻO ka mea i koi ʻia i kēlā me kēia lā he 2.4 mcg i kēlā me kēia lā no nā mākua, 2.6 mcg i kēlā me kēia lā i ka wā hāpai, a me 2.8 mcg i kēlā me kēia lā ʻoiai ka hānai ʻana.

ʻO ke ala ʻepekema wale nō i hōʻoia ʻia e hiki ai i nā vegans ke piʻi i kēia pae ma o ka ʻai ʻana i nā meaʻai paʻa i ka B12 a i ʻole ka lawe ʻana i kahi pāʻina vitamin B12. Hoʻokomo pinepine nā meaʻai B12-paʻa i ka waiū mea kanu, nā huahana soy, nā mea ʻai kakahiaka, a me ka hū hānai.

ʻO kekahi o nā mea kanu mea kanu me he mea lā i loko o kahi ʻano o ka wikamina B12 kūlohelohe, akā aia nō ka hoʻopaʻapaʻa e pili ana inā e hana nei kēia palapala i nā kānaka (,,,,,).

ʻO ka mea hou aku, ʻaʻohe kākoʻo ʻepekema e kākoʻo ana i ka huaola holoi holoi ʻole ʻia e like me ke kumu pono o ka huaʻai B12.

Aia wale ka hū Nutritional vitamini B12 ke hoʻoikaika ʻia. Eia nō naʻe, maʻalahi ka wikamina B12 a hoʻoliʻiliʻi paha ke kūʻai ʻia mai a mālama ʻia paha i loko o nā ʻeke ea maʻemaʻe (14).

He mea nui e hoʻomanaʻo i ka maikaʻi o ka lawe ʻia ʻana o ka wikamina B12 i nā kau liʻiliʻi. No laila, ʻo ka liʻiliʻi o ka ʻai ʻana i ka wikamina B12, ʻo ka nui e pono ai ʻoe e lawe.

ʻO kēia ke kumu e hiki ʻole ai i nā poʻe vegans ke kiʻi i ka lā i koi ʻia i kēlā me kēia lā e hoʻohana ana i nā meaʻai paʻa e pono ai i kahi hoʻopihapiha i kēlā me kēia lā e hāʻawi ana i 25-100 mcg cyanocobalamin a i ʻole he mahele pule o 2,000 mcg.

ʻO ka poʻe makaʻala i ka lawe ʻana i nā mea hoʻopihapiha e ʻike he mea hōʻoluʻolu ia e nānā i ko lākou mau pae koko o ka huaora B12 ma mua o ka lawe ʻana i kekahi.

ʻO ka hope, hiki i kou hiki ke ʻimi i ka wikamina B12 me ka makahiki. No laila, paipai ka Institute of Medicine i kēlā me kēia mea ma luna o ka makahiki 51 - vegan a i ʻole ʻole - e noʻonoʻo i nā meaʻai paʻa a i ʻole kahi huaʻai B12 supplement ().

Hōʻuluʻulu Manaʻo He mea nui loa e loaʻa i ka poʻe vegans āpau ka wikamina B12 lawa. ʻO ke ala hilinaʻi wale nō e hoʻokō ai i kēia me ka ʻai ʻana i nā meaʻai paʻa a i ʻole ka lawe ʻana i kahi waihona vitamin B12.

2. Wikamina D

ʻO ka Wikamina D kahi huaola momona hiki ke hoʻoheheʻe ʻia e kōkua i ka hoʻomaikaʻi ʻana i ka calcium a me ka phosphore mai kou ʻōpū.

Hoʻopili pū kēia huaola i nā hana kino ʻē aʻe, e pili ana i ka hana pale, ke ʻano, ka hoʻomanaʻo, a me ka hoʻōla i nā mākala (18,,).

ʻO ka ʻae no kēlā me kēia lā (RDA) no ka lāʻau D no nā keiki a me nā mākua he 600 IU (15 mcg) i kēlā me kēia lā. ʻO ka poʻe ʻelemākule, a me nā wahine hāpai a i ʻole nā ​​lactating, pono e ʻimi no 800 IU (20 mcg) i kēlā me kēia lā (22).

ʻ Thatlelo ʻia, hōʻike kekahi mau hōʻike e ʻoi aku ka nui o kāu mau koi i kēlā me kēia lā ma mua o ka RDA i kēia manawa ().

Minamina, he kakaikahi loa nā meaʻai i loko maoli ka huaola D, a ʻo nā meaʻai paʻa i ka lāʻau D e noʻonoʻo pinepine ʻia ʻaʻole lawa e māʻona ai nā koi o kēlā me kēia lā.

Hiki i kēia ke wehewehe iki i nā hōʻike o ka honua āpau e pili ana i ka lawa ʻole o ka wikamina D ma waena o nā vegans a me nā omnivores (,).

Ma waho o ka liʻiliʻi e loaʻa mai kāu papaʻai, hiki ke hana ʻia ka wikamina D mai ka puka ʻana o ka lā. Hoʻomaopopo paha ka hapa nui o ka poʻe i ka wikamina D ma ka hoʻolilo ʻana i 15 mau minuke i ka lā o ke awakea ke ikaika ka lā - inā ʻaʻole lākou e hoʻohana i kahi pale sun a hōʻike i ka hapa nui o ko lākou ʻili.

Eia nō naʻe, ʻo ka poʻe ʻelemākule, ka poʻe nona ka ʻili ʻeleʻele, ka poʻe e noho ana ma nā latitude ʻākau a i ʻole nā ​​anuanu anuanu, a me nā mea e hoʻolōʻihi i ka manawa ma waho e hiki ʻole ke hana i ka lawa (,,).

Eia kekahi, ma muli o nā hopena maikaʻi ʻole i ʻike ʻia o ka pāhawewe UV nui loa, nui nā dermatologists e ʻōlelo kūʻē ana i ka hoʻohana ʻole ʻana i ka lā e hoʻonui ai i nā pae vitamin D ().

ʻO ke ala maikaʻi loa e hiki ai i nā vegans ke hōʻoia i ka lawa ʻana o ka wikamina D e hoʻāʻo ʻia i ko lākou mau pae koko. ʻO ka poʻe i hiki ʻole ke lawa ka lawa ʻana i nā meaʻai paʻa a me ka lā e noʻonoʻo pono i ka lawe ʻana i ka wikamina D2 i kēlā me kēia lā a i ʻole ka pāʻina vitamin V3 vegan.

ʻOiai lawa paha ka lāʻau D2 no ka hapa nui o ka poʻe, hōʻike kekahi mau noiʻi e ʻoi aku ka maikaʻi o ka lāʻau D3 i ka hoʻokiʻekiʻe ʻana i nā kiʻekiʻe o ke koko o ka huaora D (,).

Hōʻuluʻulu Manaʻo ʻO ka hemahema ʻo Vitamin D kahi pilikia i waena o nā vegans a me nā omnivores like.ʻAʻole hiki i nā mea ʻono ke mālama i nā pae o ke koko ma o nā meaʻai paʻa a me ka lā lā e noʻonoʻo ai i ka lawe ʻana i kahi waihona.

3. ʻO omega-3 kaulahao lōʻihi

Hiki ke hoʻokaʻawale ʻia nā Omega-3 fatty acid i ʻelua mau ʻāpana:

• Nā omega-3 momona momona nui: ʻO ka Alpha-linolenic acid (ALA) ka omega-3 fatty acid pono wale nō, ʻo ia hoʻi hiki ke loaʻa iā ia mai kāu papaʻai.
• ʻO ka omega-3 momona momona lōʻihi: Aia kēia mahele me ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA). ʻAʻole lākou i manaʻo ʻia he mea nui ia no ka mea hiki i kou kino ke hana iā lākou mai ALA.

ʻO ka omega-3 fatty acid lōʻihi e hoʻokani i kahi hana i kou lolo a me kou mau maka. He mea nui nā paeʻai kūpono no ka ulu ʻana o ka lolo a hoʻoliʻiliʻi i ka makaʻu o ka mumū, ke kaumaha, ka maʻi ʻaʻai umauma, a me ka maʻi defact hyperactivity maʻi (ADHD) (,,,,).

ʻO nā mea kanu me kahi ʻano ALA kiʻekiʻe e pili ana i nā hua flax, nā hua chia, nā walnuts, nā hua hemp, a me nā soybeans. Loaʻa ʻo EPA a me DHA i nā huahana holoholona e like me ka iʻa momona a me ka aila iʻa.

Loaʻa ka lawa ʻana o ka ALA e mālama pono i ka pae EPA a me DHA kūpono. Eia nō naʻe, kuhi nā noiʻi e like ka haʻahaʻa o ka huli ʻana o ALA me EPA ma kahi o 5-10%, ʻoiai ʻo kona hoʻololi ʻana iā DHA ma kahi o 2-5% (,).

Hoʻohui ʻia, hōʻike mau ka noiʻi i nā vegetarians a me nā vegans i 50% haʻahaʻa i ke koko a me nā kiko kiko o EPA a me DHA ma mua o omnivores ().

ʻAe ka hapa nui o nā ʻoihana olakino i ka nui o ka 200-300 mg i kēlā me kēia lā ().

Hiki i nā mea Vegan ke hōʻea i kēia papa i manaʻo ʻia e ka hoʻopiha ʻana me ka aila limu.

ʻO ka mea hou aʻe, hoʻoliʻiliʻi i kāu lawe ʻana i nā waikawa momona omega-6 mai nā aila, e like me ka palaoa, ka puaʻakai, ka pua pua pua, a me nā aila sesame, a me ka hōʻoia ʻana e ʻai pono i nā meaʻai momona ALA, e kōkua hou paha e hoʻonui i nā pae EPA a me DHA ().

Hōʻuluʻulu Manaʻo Loaʻa i nā Vegan nā haʻahaʻa o ke koko a me nā pae o nā omega-3 fatty acid lōʻihi. No laila, pōmaikaʻi paha lākou i ka hoʻopili ʻana me EPA a me DHA.

4. Iodine

ʻO ka loaʻa ʻana o ka iodine nui he mea nui ia no ka hana thyroid olakino, ka mea e kaohi ai i kāu metabolism.

ʻO kahi hemahema iodine i ka wā o ka hāpai ʻana a me ka wā ʻōpio hiki ke hopena i ke kīnā o ka ʻike i hiki ʻole ke hoʻololi ʻia.

I nā mākua, lawa ʻole ke komo ʻana o ka iodine hiki ke alakaʻi i ka hypothyroidism.

Hiki i kēia ke kumu i nā ʻōuli like ʻole, e like me nā pae ikehu haʻahaʻa, ʻili maloʻo, ʻūlū i kou mau lima a me kou mau wāwae, poina, kaumaha, a me ke kaupaona ().

Manaʻo ʻia nā mea ʻai Vegan i ka hemahema o ka iodine hemahema, a hōʻike nā noiʻi ua hiki i nā vegans ke 50% haʻahaʻa pae iodine koko ma mua o nā vegetarians (,).

ʻO ka RDA no nā mākua he 150 mcg o iodine i kēlā me kēia lā. Pono nā wahine hāpai i 220 mcg i kēlā lā i kēia lā, ʻoiai ka poʻe e hānai ana i ka hānai e hoʻonui i kā lākou lawe ʻana i kēlā me kēia lā i 290 mcg i kēlā me kēia lā (44).

ʻO nā pae iodine i nā meaʻai mea kanu e pili i ka iodine o ka lepo i ulu ai lākou. ʻO kahi laʻana, ʻoi aku ka kiʻekiʻe o nā meaʻai i ulu ʻia i ke kai.

ʻO nā meaʻai wale nō i manaʻo ʻia he mau iodine kiʻekiʻe mau ka paʻakai iodized, ka iʻa iʻa, limu, a me nā huahana waiū, e ʻohi iodine mai nā hopena i hoʻohana ʻia e hoʻomaʻemaʻe i nā bipi a me nā pono mahiʻai.

ʻO ka hapalua o ka teaspoon (2.5 ml) o ka paʻakai iodized ka lawa e lawa ai i kāu mau pono i kēlā me kēia lā.

ʻO nā mea Vegan makemake ʻole e hoʻopau i ka paʻakai iodized a ʻai paha i ka limu i nā manawa he nui i kēlā me kēia pule e noʻonoʻo e lawe i kahi iodine supplement.

Hōʻuluʻulu Manaʻo He mea nui ka iodine i kāu hana thyroid a me ka metabolism. ʻAʻole pono ka Vegan i ka lawa ʻana o ka iodine mai ka limu a i ʻole i ka paʻakai iodized e noʻonoʻo e lawe i kahi iodine supplement.

5. Mea hao

Hoʻohana ʻia ka mea hao e hana i DNA hou a me nā hunaola ʻulaʻula, a halihali pū kekahi i ka oxygen. Pono pū ia no ka ikehu metabolism ().

Hiki i ka hao liʻiliʻi ke alakaʻi i ka anemia a me nā ʻōuli e like me ka luhi a hoʻemi i ka hana pale.

ʻO ka RDA he 8 mg no nā kāne makua a me nā wahine post-menopausal. Hoʻonui ia i 18 mg i kēlā me kēia lā no nā wahine makua, a me nā wahine hāpai e pono i 27 mg i kēlā me kēia lā (46).

Hiki ke loaʻa ka hao ma nā ʻano ʻelua: heme a me non-heme. Loaʻa wale ka hao Heme mai nā huahana holoholona, ​​akā ʻo ka hao non-heme i loaʻa i nā mea kanu ().

Ma muli o ka maʻalahi o ka lawe ʻana o ka hao heme mai kāu papaʻai ma mua o ka hao non-heme, paipai pinepine nā vegans e ʻimi no 1.8 mau manawa i ka RDA maʻamau. ʻLelo ʻia, pono nā noiʻi hou e hoʻokumu inā makemake ʻia nā kiʻekiʻe kiʻekiʻe ().

ʻO ka Vegan me kahi mea hao liʻiliʻi e pono e ʻai i nā meaʻai momona, e like me nā mea kanu, nā pi, nā pi, nā hua maloʻo, nā hua, a me nā hua. ʻO nā meaʻai paʻa i ka hao, e like me nā cereala, nā berena hoʻonui ʻia, a me kekahi mau waiū mea kanu, hiki ke kōkua hou aku (,).

Eia kekahi, me ka hoʻohana ʻana i nā ipu hao a me nā ipu hao e kuke ai, ka hōʻalo ʻana i ke kī a i ʻole kope me nā meaʻai, a me ka hoʻohui ʻana i nā meaʻai waiwai hao me kahi kumu o ka wikamina C hiki ke kōkua i ka hoʻoulu ʻana i ka hao.

ʻO ke ala ʻoi loa e hoʻoholo inā pono ai nā mea hoʻopili e kiʻi i kāu pae hemoglobin a me ferritin e kāu kauka olakino.

ʻO ka lawe pono ʻole ʻana o nā mea hoʻopihapiha e like me ka hao hiki ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi ʻana i nā hunaola a i ʻole ke pale ʻana i ka lawe ʻana o nā minelala ʻē aʻe ().

Hiki i nā pae kiʻekiʻe ke hoʻonāukiuki, alakaʻi i ka hemahema a me ke koma, a make i kekahi mau hihia. No laila, ʻoi aku ka maikaʻi ʻaʻole e hoʻopihapiha inā ʻaʻole pono maoli ().

Hōʻuluʻulu Manaʻo ʻAʻole pono nā mea Vegan i ka hao mai kā lākou papaʻai pono e noʻonoʻo i nā meaʻai paʻa a i ʻole kahi waihona. Eia nō naʻe, hiki i nā pae kiʻekiʻe loa ke hōʻeha, a ʻaʻole koi ʻia nā mea hoʻohui hao no nā mea āpau.

6. Kalipuna

ʻO ka kalipuna kahi mineral e pono ai no ka olakino iwi a me nā niho maikaʻi. Mālama pū kekahi ia i ka hana maʻa, ka hōʻailona nerve, a me ke olakino puʻuwai.

Hoʻonohonoho ʻia ka RDA no ka calcium ma ka 1,000 mg i kēlā me kēia lā no ka hapanui o nā mākua a hoʻonui i 1,200 mg i kēlā me kēia lā no nā mākua ma mua o 50 (51) makahiki.

ʻO nā kumuwaiwai kanu o ke kalipuna e komo pū me bok choy, kale, greard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, a me nā mea kanu paʻa a me nā wai inu.

Eia naʻe, ʻae nā noiʻi e ʻaelike ka hapa nui o nā vegans ʻaʻole lawa ka calcium (,).

ʻO kahi ʻōlelo i lohe pinepine ʻia ma waena o ke kaiāulu vegan ʻoi aku ka haʻahaʻa o ka nui o ka calcium ma mua o nā omnivores no ka mea ʻaʻole lākou e hoʻohana i kēia mineral e hoʻopau i ka waikawa i hana ʻia e ka meaʻai momona.

Pono hou ka noiʻi e loiloi i ka hopena o kaʻai meatless i kēlā me kēia lā i nā koina calcium. Eia nō naʻe, hōʻike nā hōʻike e ʻai ana nā vegans ma lalo o 525 mg o ka calcium i ka nui o ka hopena o nā haʻi iwi ().

No kēia kumu, paipai ʻia nā vegans āpau i ka pahuhopu no ka RDA, e hōʻoia ana e ʻai lākou ma ka liʻiliʻi 525 mg o ka calcium i kēlā me kēia lā. Pono e hoʻohana i nā mea hoʻohui inā ʻaʻole hiki ke hoʻokō ʻia ma o ka papaʻai a i ʻole nā ​​mea paʻa i ka meaʻai wale nō.

Hōʻuluʻulu Manaʻo Pono nā mea ʻai e ʻai nei i ka nui o ka punaʻai pono pono e noʻonoʻo pono i ka lawe ʻana i kahi waihona o kēlā me kēia lā. He mea nui loa kēia no ka poʻe e emi ana ma mua o 525 mg i kēlā me kēia lā.

7. Kinaka

ʻO ka Zinc kahi mineral nui a koʻikoʻi no ka metabolism, ka pale ʻana i ka hana, a me ka hoʻoponopono ʻana o nā kino o ke kino.

ʻO ka lawa ʻole o ka lawe ʻana o ka zinc i hiki ke alakaʻi i nā pilikia e ulu ana, ka nalowale ʻana o ka lauoho, ka maʻi diarrhea, a me ka hoʻolōʻihi ʻana i ka ʻeha.

Hoʻonohonoho ʻia ka RDA no ka zinc ma 8-11 mg i kēlā me kēia lā no nā mākua. Hoʻonui ia i 11-12 mg no nā wahine hāpai a 12-12 mg no nā wahine lactating (54).

Kakaikahi nā mea kanu mea kanu i loaʻa ka nui o ka zinc. Eia kekahi, ua kaupalena ʻia ka lawe ʻana o ka zinc mai kekahi mau mea kanu mea kanu ma muli o kā lākou ʻike phytate. No laila, paipai ʻia nā mea ʻai vegetarian e ʻimi no 1.5 mau manawa i ka RDA (54).

ʻOiai ʻaʻole nā ​​vegans āpau i nā pae koko haʻahaʻa o ka zinc, ua hōʻike ʻia kahi loiloi hou o nā noi 26 i nā poʻe vegetarians - a ʻo nā vegans hoʻi - loaʻa nā haʻahaʻa zinc haʻahaʻa a hoʻoliʻiliʻi i ke kiʻekiʻe o ka zinc ma mua o omnivores ().

I mea e hoʻonui ai i kāu lawe ʻana, e ʻai i nā ʻano meaʻai waiwai kiniki me ka nui o ka lā. Hoʻopili kēia i nā hua piha, germ germ, tofu, palaoa sprouted, legume, nuts, and seed.

ʻO nā hua palū, nā ʻanoʻano, a me nā hua liʻiliʻi i ka pō, e ʻai ana i nā protein, a me ka ʻai ʻana i nā meaʻai momona, e like me ka tempe a me ka miso.

ʻO nā mea Vegan e hopohopo nei e pili ana i kā lākou zincʻai ʻana a i ʻole nā ​​mea me nā ʻōuli o kahi hemahema e noʻonoʻo paha i ka lawe ʻana i zinc gluconate a i ʻole zinc citrate supplement e hāʻawi ana iā 50-100% o ka RDA.

Hōʻuluʻulu Manaʻo ʻAʻole hiki i nā Vegan ke hōʻea i ka zinc RDA e nānā mua i ka hoʻohui ʻana i nā meaʻai waiwai kiniki i kā lākou papaʻai. Pono nā mea me nā kiʻekiʻe o ke koko zinc e noʻonoʻo e lawe i kahi waihona i kēlā me kēia lā.

Ke laina lalo

Hiki i nā papaʻai vegan i hoʻolālā pono ʻia ke hoʻokō i kāu mau pono ponoola.

ʻ Thatlelo ia, paʻakikī paha kekahi mau mea pono nutrient e hoʻokō ai ma o ka papaʻai a me nā meaʻai paʻa wale nō.

Heʻoiaʻiʻo loa kēia no ka huaʻai B12, ka wikamina D, a me nā kaulahao omega-3 lōʻihi.

ʻO nā vegan āpau i hiki ʻole ke hoʻokō i kā lākou mau papa kuhikuhi papaʻai ma o ka papaʻai wale nō e noʻonoʻo ai i ka lawe ʻana i nā mea hoʻohui. Eia nō naʻe, ʻoi aku ka maikaʻi o ke kamaʻilio pū ʻana me kāu kauka olakino ma mua o ka hoʻomaka ʻana o kahi aupuni kākoʻo.