Kupita kwa Vegan Kungatanthauze Kusowa Zakudya Zofunikira Izi

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Kusadya nyama kumatanthauza kudya zakudya zokhala ndi mafuta ochepa komanso mafuta a kolesterolini, ndipo ngakhale atha kugwiritsidwa ntchito kuti achepetse thupi, ndikofunikira kuti musadumphe zakudya zamtengo wapatali zomwe nthawi zambiri zimachokera ku nyama ndi mkaka.

Vitamini B12

Amayi ambiri amafunikira mavitamini 2.4 a mavitaminiwa tsiku lililonse. Ndikofunikira kuti thupi likhale ndi thanzi labwino komanso maselo athanzi a magazi. Amapezeka makamaka mu nkhuku, ng'ombe, nsomba, ndi mkaka, vitamini B iyi imakhala ndi magwero a vegan komanso kuphatikiza tirigu wolimba, mkaka wolimba wa soya, kale, sipinachi, ndi yisiti yazakudya.

Chitsulo

RDI yachitsulo ya akazi ndi 18 mg, ndipo ngakhale nyama zili ndi chitsulo, palinso matani azakudya zamasamba omwe ali ndi mchere wambiri. Thupi limafunikira chitsulo kuti apange hemoglobin, yomwe imathandizira kunyamula mpweya kuchokera m'mapapu anu kupita ku thupi lanu lonse, ndichifukwa chake kusowa kwachitsulo kumabweretsa kutopa. Onetsetsani kuti muphatikize chimanga cholimba, mkaka wa soya wolimba, nyemba monga garbanzos ndi mphodza, tofu, tomato wouma dzuwa, mbatata, mbewu za mpendadzuwa, nthonje, ndi mtedza mu zakudya zanu zamasamba.

Calcium

Mkaka umapangitsa thupi kukhala labwino pankhani ya kashiamu, koma kukhuta tsiku lililonse kwa 1,000 mg sikuyenera kuchokera ku ng'ombe. Zofunikira pakukula mafupa atsopano ndikukhalabe ndi mphamvu ya mafupa, komanso kupewa kufooka kwa mafupa, calcium imathandizanso kuti thupi likhale lolimba komanso lolimba. Pitani kukadya tirigu wolimba, sinamoni, mkaka wa soya wolimba, almondmilk, nkhuyu, nyama zobiriwira zobiriwira monga sipinachi, kale, ndi broccoli, tofu, yogurt ya soya, ndi tempeh, ndikudya mchere wopanda mazira wopanda mkaka. Nayi chitsanzo cha zakudya zamasiku onse zosonyeza zomwe vegan amafunika kudya kuti apeze calcium yake ya tsiku ndi tsiku.

Omega-3s

Kodi mwatopa, kudwala nthawi zonse, khungu louma komanso kusayenda bwino kwa magazi? Kuperewera kwa omega-3s kumatha kukhala mlandu. Asidi wamafutawa ali ndi mphamvu zoletsa kutupa komanso kukhazikika kwamalingaliro ndipo apezeka kuti amachepetsa chiopsezo cha matenda amtima komanso amachepetsa cholesterol. RDI ya ofomega-3s ndi 1.1 magalamu patsiku, ndipo popeza nsomba ndizofunikira kwambiri, ziweto zimatha kuphonya. Lembani mankhwala a fulakesi monga mafuta a fulakesi ndi mafuta a fulakesi, walnuts, soya, ndi mkaka wa silika wa DHA Omega-3.

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