Zowonjezera 7 Zomwe Mumafunikira pa Zakudya Zamasamba

Zamkati

• 1. Vitamini B12
• 2. Vitamini D
• 3. Zingwe zazingwe za omega-3s
• 4. ayodini
• 5. Chitsulo
• 6. calcium
• 7. nthaka
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chomwe chimadetsa nkhawa zakudya zamasamba ndikuti amapatsa thupi lanu mavitamini ndi michere yonse yomwe amafunikira.

Ambiri amati chakudya chokwanira chonse, chomera chomera chimakwaniritsa zofunikira zonse za michere ya tsiku ndi tsiku.

Ena amalimbikitsa nkhumba kuti zipewe zowonjezera zonse.

Ngakhale cholinga chake ndichabwino, upangiri woterewu ungavulaze m'malo mopindulitsa.

Nazi zakudya 7 zomwe mungafunikire kuwonjezera nazo mukamadya vegan.

1. Vitamini B12

Zakudya zomwe nthawi zambiri zimadziwika kuti ndizolemera vitamini B12 zimaphatikizapo zokolola zosasamba, bowa wolimidwa mu dothi lolemera la B12, nori, spirulina, chlorella, ndi yisiti yazakudya.

Ena amakhulupirira kuti nkhumba zomwe zimadya chakudya chokwanira choyenera siziyenera kuda nkhawa zakusowa kwa vitamini B12.

Komabe, palibe maziko asayansi pankhaniyi.

Kafukufuku wowerengeka akuwonetsa kuti ngakhale aliyense atha kukhala ndi mavitamini B12 ochepa, odyetsa zamasamba ndi ziweto amakhala ndi chiopsezo chachikulu chosowa. Izi zikuwoneka ngati zowona kwa ma vegans omwe samamwa chilichonse chowonjezera (,,).

Vitamini B12 ndiyofunikira pamachitidwe ambiri amthupi, kuphatikiza mapuloteni kagayidwe ndikupanga mpweya wonyamula maselo ofiira. Imathandizanso pa thanzi lamanjenje anu ().

Vitamini B12 wocheperako imatha kubweretsa kuchepa kwa magazi m'thupi komanso kuwonongeka kwamanjenje, komanso kusabereka komanso matenda am'mafupa ndi mtima (,,).

Zakudya zatsiku ndi tsiku ndi 2.4 mcg patsiku kwa akulu, 2.6 mcg patsiku la pakati, ndi 2.8 mcg patsiku loyamwitsa.

Njira yokhayo yotsimikizika yasayansi yoti ziweto zitha kufikira milingo iyi ndikudya zakudya zolimba za B12 kapena kutenga vitamini B12 chowonjezera. Zakudya zolimbitsidwa ndi B12 zimaphatikizira mkaka wa mbewu, zopangira soya, chimanga cham'mawa, ndi yisiti wopatsa thanzi.

Zakudya zina zamasamba zimawoneka kuti zili ndi mtundu wa vitamini B12 mwachilengedwe, komabe pamatsutsanabe ngati fomuyi imagwira ntchito mwa anthu (,,,,,,).

Kuphatikiza apo, palibe umboni wasayansi womwe umathandizira kutengera zokolola zosasamba ngati gwero lodalirika la vitamini B12.

Chakudya chopatsa thanzi chimangokhala ndi vitamini B12 mukalimbikitsidwa. Komabe, vitamini B12 ndiwosazindikira ndipo imatha kutsika ikagulidwa kapena kusungidwa m'matumba apulasitiki omveka bwino (14).

Ndikofunika kukumbukira kuti vitamini B12 imalowa bwino pang'ono. Chifukwa chake, mukamamwa vitamini B12 pafupipafupi, ndizofunika kwambiri kuti mutenge.

Ichi ndichifukwa chake ziweto zomwe sizingathe kupeza zomwe zimafunikira tsiku lililonse pogwiritsa ntchito zakudya zolimba ziyenera kusankha chowonjezera tsiku lililonse chopatsa 25-100 mcg wa cyanocobalamin kapena mulingo wa mlungu 2,000 mcg.

Omwe amaopa kumwa mankhwala owonjezera mavutowo atha kukhala otonthoza kuti magazi awo a vitamini B12 ayesedwe asanamwe.

Pomaliza, kuthekera kwanu kuyamwa vitamini B12 kumachepa ndi zaka. Chifukwa chake, Institute of Medicine ikulimbikitsa kuti aliyense wazaka zopitilira 51 - wosadyeratu zanyama zilizonse kapena ayi - aganizire zakudya zolimba kapena vitamini B12 supplement ().

Chidule Ndikofunikira kwambiri kuti ma vegans onse atenge vitamini B12 wokwanira. Njira yokhayo yodalirika yokwaniritsira izi ndi kudya zakudya zotetezedwa kapena kutenga vitamini B12 yowonjezera.

2. Vitamini D

Vitamini D ndi mavitamini osungunuka mafuta omwe amathandizira kukulitsa kuyamwa kwa calcium ndi phosphorous m'matumbo anu ().

Vitamini uyu amakhudzanso njira zina zambiri zamthupi, kuphatikiza chitetezo chamthupi, mamvedwe, kukumbukira, komanso kupuma kwa minofu (18,,,).

Ndalama yolimbikitsidwa tsiku ndi tsiku (RDA) ya vitamini D ya ana ndi akulu ndi 600 IU (15 mcg) patsiku. Okalamba, komanso amayi apakati kapena oyamwa, ayenera kukhala ndi 800 IU (20 mcg) patsiku (22).

Izi zati, umboni wina ukusonyeza kuti zomwe mukufuna tsiku ndi tsiku ndizokulirapo kuposa RDA ().

Tsoka ilo, zakudya zochepa zokha mwachilengedwe zimakhala ndi vitamini D, ndipo zakudya zolimbikitsidwa ndi vitamini D nthawi zambiri zimawoneka ngati zosakwanira kukwaniritsa zofunika za tsiku ndi tsiku.

Izi zikhoza kufotokoza malipoti apadziko lonse a kusowa kwa vitamini D pakati pa ziweto ndi omnivores ofanana (,).

Kupatula pazochepa zomwe mumapeza pazakudya zanu, vitamini D imatha kupangidwa kuchokera padzuwa. Anthu ambiri mwina amapanga mavitamini D okwanira pogwiritsa ntchito mphindi 15 padzuwa masana dzuwa likakhala lolimba - bola ngati samagwiritsa ntchito zoteteza ku dzuwa ndikuwulula khungu lawo.

Komabe, okalamba, anthu akhungu lakuda, omwe amakhala kumpoto chakumadzulo kapena nyengo yozizira, komanso iwo omwe amakhala kunja kwakanthawi sangathe kutulutsa zokwanira (,,).

Kuphatikiza apo, chifukwa cha zovuta zomwe zimadziwika chifukwa chama radiation owonjezera a UV, dermatologists ambiri amachenjeza kuti asagwiritse ntchito dzuwa kuti liwonjeze kuchuluka kwa vitamini D ().

Njira zabwino zomwe ma vegans angatsimikizire kuti akupeza vitamini D wokwanira ndikuti magazi awo ayesedwe. Omwe sangakwanitse kupeza zokwanira kuchokera kuzakudya zolimbitsa thupi komanso kuwunika kwa dzuwa ayenera kulingalira za kutenga vitamini D2 tsiku lililonse kapena wowonjezera mavitamini D3.

Ngakhale vitamini D2 mwina ndi yokwanira kwa anthu ambiri, kafukufuku wina akuti vitamini D3 ndiyothandiza kwambiri pakukweza mavitamini D (,).

Chidule Kuperewera kwa Vitamini D ndi vuto pakati pa ziweto ndi omnivores chimodzimodzi.Zamasamba zomwe sizingasunge kuchuluka kwamagazi kudzera muzakudya zolimbitsa thupi komanso kuwonetseredwa ndi dzuwa ziyenera kulingalira zakumwa chowonjezera.

3. Zingwe zazingwe za omega-3s

Omega-3 fatty acids amatha kugawidwa m'magulu awiri:

• Mafuta omega-3 ofunika: Alpha-linolenic acid (ALA) ndiye mafuta okhawo omega-3 ofunikira, kutanthauza kuti mutha kungopeza pazakudya zanu zokha.
• Mafuta omega-3 fatty acids: Gululi limaphatikizapo eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Siziwonedwa kuti ndizofunikira chifukwa thupi lanu limatha kuzipanga kuchokera ku ALA.

Ma omega-3 fatty acids amtundu wautali amatenga gawo muubongo ndi m'maso mwanu. Zakudya zokwanira zimawonekeranso kuti ndizofunika pakukula kwa ubongo ndikuchepetsa chiwopsezo cha kutupa, kukhumudwa, khansa ya m'mawere, komanso vuto la chidwi cha kuchepa kwa mphamvu (ADHD) (,,,,,).

Zomera zomwe zili ndi ALA zambiri zimaphatikizapo mbewu za fulakesi, mbewu za chia, walnuts, mbewu za hemp, ndi soya. EPA ndi DHA zimapezeka kwambiri muzogulitsa nyama monga nsomba zamafuta ndi mafuta a nsomba.

Kupeza ALA yokwanira kuyenera kukhala ndi milingo yokwanira ya EPA ndi DHA. Komabe, kafukufuku akuwonetsa kuti kutembenuka kwa ALA kukhala EPA kumatha kukhala kotsika mpaka 5-10%, pomwe kutembenukira kwake ku DHA kumatha kukhala pafupi 2-5% (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti osadya nyama ndi nyama zamasamba ali ndi 50% m'magazi otsika ndi minofu ya EPA ndi DHA kuposa omnivores ().

Odwala ambiri amavomereza kuti 200-300 mg patsiku iyenera kukhala yokwanira ().

Zamasamba zimatha kufikira izi polimbikitsidwa ndi mafuta a algae.

Kuphatikiza apo, kuchepetsa kudya kwa omega-6 fatty acids kuchokera pamafuta, kuphatikiza chimanga, safflower, mpendadzuwa, ndi mafuta a sesame, komanso kuwonetsetsa kuti mukudya zakudya zokwanira za ALA, kungathandizenso kukulitsa milingo ya EPA ndi DHA ().

Chidule Nkhumba zimakhala ndi magazi ochepa komanso minofu ya omega-3 fatty acids. Chifukwa chake, atha kupindula pakuwonjezera ndi EPA ndi DHA.

4. ayodini

Kupeza ayodini wokwanira ndikofunikira kuti chithokomiro chizigwira bwino ntchito, chomwe chimayendetsa kagayidwe kanu.

Kulephera kwa ayodini panthawi yoyembekezera komanso kuyambira ali wakhanda kumatha kubweretsa kulephera kwamaganizidwe ().

Kwa akulu, kusakwanira kudya ayodini kumatha kubweretsa hypothyroidism.

Izi zitha kuyambitsa zizindikilo zosiyanasiyana, monga kuchepa kwa mphamvu, khungu louma, kumva kulira m'manja ndi m'mapazi, kuyiwala, kukhumudwa, komanso kunenepa ().

Zamasamba zimawerengedwa kuti zili pachiwopsezo cha kusowa kwa ayodini, ndipo kafukufuku akuti ma vegans ali ndi 50% m'magazi amchere amchere kuposa omwe amadyera (,).

RDA ya akulu ndi 150 mcg wa ayodini patsiku. Amayi oyembekezera amayenera kukhala ndi 220 mcg patsiku, pomwe omwe akuyamwitsa akulimbikitsidwa kuti azilimbikitsanso kudya kwa 290 mcg patsiku (44).

Mlingo wa ayodini muzakudya zamasamba umadalira ayodini wokhudzana ndi nthaka yomwe amakuliramo. Mwachitsanzo, chakudya cholimidwa pafupi ndi nyanja chimakhala chambiri mu ayodini.

Zakudya zokha zomwe zimawerengedwa kuti zimakhala ndi ayodini pafupipafupi ndi mchere wokhala ndi ayodini, nsomba zam'madzi, udzu wam'madzi, ndi mkaka, zomwe zimatenga ayodini pamayankho omwe amagwiritsidwa ntchito poyeretsa ng'ombe ndi zida zaulimi.

Theka la supuni (2.5 ml) ya mchere wokhala ndi ayodini ndikwanira zosowa zanu za tsiku ndi tsiku.

Zamasamba omwe safuna kudya mchere wokhala ndi ayodini kapena kudya nyemba zam'madzi kangapo pa sabata ayenera kulingalira zakumwa kwa ayodini.

Chidule Iodini imathandiza kwambiri pa chithokomiro chanu komanso kagayidwe kake kagayidwe kake. Zamasamba zosapeza ayodini wokwanira kuchokera ku udzu wamchere kapena mchere wokhala ndi ayodini ziyenera kulingalira zakumwa mankhwala owonjezera ayodini.

5. Chitsulo

Iron ndi michere yomwe imagwiritsidwa ntchito popanga DNA yatsopano ndi maselo ofiira, komanso imanyamula mpweya wamagazi. Zofunikanso pama metabolism amagetsi ().

Chitsulo chochepa kwambiri chimatha kubweretsa kuchepa kwa magazi komanso zizindikilo monga kutopa komanso kuchepa kwa chitetezo chamthupi.

RDA ndi 8 mg ya amuna akulu komanso azimayi omwe atha msambo. Ikuwonjezeka mpaka 18 mg patsiku kwa amayi achikulire, ndipo amayi apakati ayenera kuyang'ana 27 mg patsiku (46).

Iron imapezeka m'mitundu iwiri: heme ndi non-heme. Chitsulo cha Heme chimapezeka kokha kuchokera kuzinthu zanyama, pomwe chitsulo chosakhala cha heme chimapezeka muzomera ().

Chifukwa chitsulo cha heme chimakhala chosavuta kuchokera m'zakudya zanu kuposa chitsulo chosakhala cha heme, ma vegans nthawi zambiri amalimbikitsidwa kuti akwaniritse nthawi 1.8 RDA yachibadwa. Izi zati, maphunziro owonjezera amafunikira kuti atsimikizire ngati kufunikira kwakukulu kumafunikira ().

Nkhumba zomwe zimakhala ndi chitsulo chochepa ziyenera kukhala ndi chakudya chambiri chokhala ndi ayironi, monga masamba a cruciferous, nyemba, nandolo, zipatso zouma, mtedza, ndi nthanga. Zakudya zolimbidwa ndi iron, monga chimanga, buledi wopindulitsa, ndi zina zam'mimba, zitha kuthandizanso (,).

Komanso kugwiritsa ntchito miphika yazitsulo kuphika, kupewa tiyi kapena khofi ndi zakudya, komanso kuphatikiza zakudya zopangidwa ndi ayoni wokhala ndi gwero la vitamini C kumathandizira kukulitsa kuyamwa kwachitsulo.

Njira yabwino yodziwira ngati zowonjezera zowonjezera ndizofunikira ndikuti magazi anu a hemoglobin ndi ferritin awunikidwe ndi dokotala wanu.

Kudya kosafunikira kwa zowonjezera monga chitsulo kumatha kuvulaza kuposa kuwononga maselo kapena kutsekereza kuyamwa kwa mchere wina ().

Kutalika kwambiri kumatha kubweretsa kusokonezeka, kumapangitsa kuti ziwalo zilephereke kapena kukomoka, ndipo nthawi zina kumatha kufa. Chifukwa chake, ndibwino kuti musawonjezere pokhapokha ngati pakufunikiradi ().

Chidule Odyera omwe sakupeza chitsulo chokwanira pazakudya zawo ayenera kuganizira zakudya zolimbitsa thupi kapena zowonjezera. Komabe, kuchuluka kwambiri kungakhale kovulaza, ndipo zowonjezera ma iron sizovomerezeka kwa aliyense.

6. calcium

Calcium ndi mchere womwe ndi wofunikira kuti ukhale ndi thanzi labwino la mafupa ndi mano. Zimathandizanso pakugwira ntchito kwa minofu, kuwonetsa mitsempha, komanso thanzi la mtima.

RDA ya calcium imayikidwa pa 1,000 mg patsiku kwa akulu akulu ndikuwonjezeka mpaka 1,200 mg patsiku kwa akulu azaka zopitilira 50 (51).

Zakudya za calcium zimaphatikizapo bok choy, kale, masamba a mpiru, masamba a turnip, watercress, broccoli, nandolo, calcium-set tofu, ndi milki yazomera zolimba kapena timadziti.

Komabe, kafukufuku amavomereza kuti nkhumba zambiri sizikhala ndi calcium yokwanira (,).

Mawu omwe anthu ambiri amadana nawo ndi oti nkhumba zimakhala ndi kashiamu wocheperako kuposa omnivores chifukwa sagwiritsa ntchito mcherewu kuti uchepetse acidity wopangidwa ndi chakudya chambiri.

Kafufuzidwe kafukufuku amafunika kuti muwone momwe zakudya zopanda nyama zimakhudzira zosowa za calcium tsiku lililonse. Komabe, umboni ukusonyeza kuti nkhumba zomwe sizidya 525 mg ya calcium zimakhala ndi chiopsezo chowonjezeka cha mafupa ().

Pachifukwa ichi, ma vegans onse amalimbikitsidwa kuti ayang'anire RDA, kuwonetsetsa kuti amadya calcium ya 525 mg patsiku. Zowonjezera ziyenera kugwiritsidwa ntchito ngati izi sizingatheke kudzera pazakudya kapena zakudya zolimbitsa thupi zokha.

Chidule Zamasamba zomwe zimadya kashiamu wocheperako ziyenera kulingalira zakumwa zoonjezera tsiku lililonse. Izi ndizofunikira kwambiri kwa iwo omwe amalandira zosakwana 525 mg patsiku.

7. nthaka

Zinc ndi mchere womwe ndi wofunikira kwambiri pakukula kwa thupi, chitetezo chamthupi, komanso kukonza maselo amthupi.

Kudya zinc osakwanira kumatha kubweretsa zovuta zokula, tsitsi, kutsekula m'mimba, komanso kuchedwa kwa machiritso.

RDA ya zinc pakadali pano yakhazikitsidwa pa 8-10 mg pa tsiku kwa akulu. Amakula mpaka 112 mg kwa amayi apakati ndi 12-13 mg ya azimayi oyamwitsa (54).

Ndi zakudya zochepa zokha zomwe zimakhala ndi zinc zambiri. Kuphatikiza apo, kuyamwa kwa zinc kuchokera kuzakudya zina zazomera kumakhala kochepa chifukwa cha phytate. Chifukwa chake, odyetsa nyama amalimbikitsidwa kuti azichita 1.5 nthawi RDA (54).

Ngakhale sikuti ma vegans onse amakhala ndi zinc wocheperako magazi, kuwunika kwaposachedwa kwa kafukufuku 26 kudawonetsa kuti odyetsa zamasamba - makamaka vegans - ali ndi zinc wocheperako ndipo amachepetsa zinc pang'ono kuposa omnivores ().

Kuti mukulitse kudya kwanu, idyani zakudya zosiyanasiyana zokhala ndi nthaka tsiku lonse. Izi zikuphatikiza mbewu zonse, nyongolosi ya tirigu, tofu, buledi wophuka, nyemba, mtedza, ndi mbewu.

Kuyika mtedza, nyemba, ndi nyemba usiku wonse, kudya mapuloteni okwanira, komanso kudya zakudya zofufumitsa, monga tempeh ndi miso, zimawonekeranso kuti zimathandizira kuyamwa ().

Zamasamba zomwe zimakhudzidwa ndi kuchuluka kwa zinc kapena omwe ali ndi zofooka angaganize zakumwa tsiku lililonse zinc gluconate kapena zinc citrate yomwe imapereka 50-100% ya RDA.

Chidule Vegans omwe sangathe kufikira zinc RDA ayenera kuyang'ana kwambiri kuwonjezera zakudya zopatsa nthaka pazakudya zawo. Omwe ali ndi zinc yocheperako magazi ayenera kulingalira zakumwa chowonjezera tsiku lililonse.

Mfundo yofunika

Zakudya zokonzedwa bwino za vegan zitha kukwaniritsa zosowa zanu.

Izi zati, zofunikira zina zamagulu zimakhala zovuta kuzikwaniritsa kudzera pazakudya ndi zakudya zolimba zokha.

Izi ndizowona makamaka kwa vitamini B12, vitamini D, ndi omega-3s wautali.

Nkhumba zonse zomwe sizingakwaniritse zomwe zimayankha pazakudya zokha ziyenera kulingalira zakumwa zowonjezerapo. Komabe, ndibwino kuti mulankhule ndi omwe amakuthandizani musanayambe njira zina zowonjezera.