ʻO ka hele ʻana i ka Vegan hiki ke manaʻo e nalowale kēia mau meaʻai nui

Anter

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ʻO ka ʻai ʻole ʻana i nā huahana holoholona, ​​ʻo ia hoʻi ka papaʻai haʻahaʻa i ka momona a me ka momona momona, a ʻoiai hiki ke hoʻohana ʻia e lilo i ka kaumaha, he mea nui ʻaʻole e hemo i nā mea momona waiwai e hele pinepine mai kaʻiʻo a me ka waiū.

ʻO Vitamin B12

Pono ka hapa nui o nā wahine i ka 2.4 mcg o kēia huaora i kēlā me kēia lā. Pono ia no ka mālama ʻana i kahi ʻōnaehana olakino olakino a me nā hunaola koko maikaʻi. Loaʻa ka hapanui i nā manu moa, pipi, iʻa, a me nā huahana waiū, loaʻa i kēia huaola B nā kumu vegan a me nā cereala paʻa, ka waiū soy paʻa, kale, spinach, a me ka hū hānai.

Hao

ʻO ka RDI o ka hao no nā wahine he 18 mg, a ʻoiai nā huahana holoholona i loko o ka hao, aia nā toni o nā meaʻai vegan kiʻekiʻe i kēia mineral. Pono ka kino i ka hao e hana i hemoglobin, ka mea e kōkua i ka lawe ʻana i ka oxygen mai kou mau māmā a i ke koena o kou kino, no laila ke kumu o ka hemahema o ka hao. E ʻoluʻolu e hoʻokomo i ka cereal paʻa, ka waiū soy paʻa, nā pīni e like me garbanzos a me nā lentils, tofu, nā tōmato maloʻo i ka lā, nā ʻuala, nā kumulāʻau sunflower, nā hua liʻiliʻi, a me nā pīni i kāu meaʻai vegan.

Kaluma

Maikaʻi maoli ka waiū i ke kino i ka wā e pili ana i ka calcium, akā ʻo ka hoʻopiha ʻana i ka 1,000 mg i kēlā me kēia lā ʻaʻole pono mai ka bipi. Pono no ka ulu ʻana i ka iwi hou a me ka mālama ʻana i ka ikaika o ka iwi, a me ka pale ʻana i ka osteoporosis, kōkua pū ka calcium i ka mālama ʻana i ka puʻuwai a me ka hana o ka ʻiʻo. E hele i nā cereala paʻa, ke kinamona, ka waiū soya paʻa, ka ʻalemona, nā fiku, nā mea ʻōmaʻomaʻo e like me ka milo, kale, a me broccoli, tofu, soya yogurt, a me tempeh, a komo i loko o kahi meaʻai meaʻai ʻole a waiū ʻole. Eia kahi laʻana meaʻai i kēlā me kēia lā e hōʻike ana i ka mea e pono ai ka vegan e ʻai no ka loaʻa ʻana o kāna calcium i kēlā me kēia lā.

Omega-3s

Ua luhi ʻoe, e maʻi ana i nā manawa a pau, a ua maloʻo ka ʻili a maikaʻi ʻole ke kahe ʻana? ʻO ka nele o omega-3s paha ke kumu. Loaʻa i kēia waikawa momona ka anti-inflammatory a me ka mood-stabilizing waiwai a ua ʻike ʻia e hōʻemi i ka makaʻu o ka maʻi puʻuwai coronary a me ka cholesterol haʻahaʻa. ʻO ka RDI ofomega-3s he 1.1 mau lika i ka lā, a ʻoiai he kumu maikaʻi loa ka iʻa, e nalowale ana paha nā vegan. Hoʻopiha i nā huahana flax e like me ka flaxmeal a me ka aila flaxseed, walnuts, soybeans, a me Silk DHA Omega-3 waiū soy.

Nā mea hou aʻe mai FitSugar:

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