Yuav ua li cas vegan thiab noj qab nyob zoo

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev noj zaub mov txawv thiab ntau cov vitamins - thiab koj tsis tas yuav txhawj txog dab tsi.

Puas yog nws zoo ua raws li kev noj zaub mov vegan?

Kev noj zaub mov vegan yog ib qho ntawm ntau hom neeg tsis noj nqaij uas tsis tsuas yog nqaij thiab ntses raug cais tawm, tab sis kuj yog cov khoom noj siv mis thiab qe. Nyob rau tib lub sijhawm, kev noj zaub mov rog thiab qab zib tsis txwv.

Cov zaub mov vegan suav nrog ntau yam zaub, txiv hmab txiv ntoo, nplej thiab legumes, txiv ntseej thiab noob. Cov zaub mov no muab kev noj qab haus huv fiber ntau, folate, vitamins C thiab E, ntau yam antioxidants, potassium thiab magnesium.

Ua tsaug rau nws cov txiaj ntsig kev noj qab haus huv ntau, cov zaub mov vegan:

• Pab tswj lub cev hnyav … Kev zam cov nqaij thiab mis nyuj tsis tuaj yeem lav qhov zoo heev, vim tias koj tuaj yeem nce qhov hnyav ntawm cov nplej thiab. Tab sis kev txheeb cais qhia tau hais tias vegans muaj, qhov nruab nrab, lub cev qis qis dua li lwm tus neeg tsis noj nqaij thiab omnivores, thiab tseem nce qhov hnyav nrog hnub nyoog. Ib txoj kev tshawb nrhiav pom tias noj zaub mov vegan txhua xyoo txo qhov kev pheej hmoo ntawm qhov hnyav dhau los ntawm 7%.
• Txo txoj kev pheej hmoo ntawm kab mob plawv … Piv nrog rau omnivores, vegans tau txo cov ntshav siab thiab cov roj cholesterol, uas muaj txiaj ntsig zoo rau lub plawv thiab vascular noj qab haus huv. Tsis tas li ntawd, lawv haus ntau cov txiv ntoo, uas kuj zoo rau lub plawv.
• Txo qhov kev pheej hmoo ntawm ntau hom mob qog noj ntshav … Kev noj cov nqaij liab tau txuas rau kev pheej hmoo ntawm plab hnyuv, siab thiab ntsws cancer, mis nyuj, mob qog noj ntshav thiab prostate, thiab qog nqaij hlav qe, thiab mob qog nqaij hlav pancreatic. Los ntawm kev tshem tawm cov khoom noj no los ntawm kev noj zaub mov, koj yuav txo qis kev pheej hmoo ntawm kev mob qog noj ntshav.

Nyob rau tib lub sijhawm, kev tsis lees paub cov khoom siv tsiaj tuaj yeem ua rau muaj qhov tsis txaus ntawm qee cov as-ham uas tsis muaj nyob hauv cov zaub mov cog, lossis muaj nyob rau hauv nws daim ntawv tsis zoo.

Dab tsi yuav ploj ntawm kev noj zaub mov vegan

Protein

Protein yog qhov tseem ceeb rau cov pob txha noj qab haus huv, tswj cov leeg nqaij - tshwj xeeb tshaj yog thaum muaj hnub nyoog laus - thiab tswj cov ntshav siab. Ib tug txaus npaum li cas ntawm cov protein nyob rau hauv cov zaub mov muab ib tug zoo siab ntawm tag nrho cov,,,,,, thiab pab kom lub siab metabolic tus nqi vim noj zaub mov thermogenesis - qhov kev siv ntawm lub zog rau digestive zaub mov.

Nyob rau hauv Russia, cov poj niam raug pom zoo kom haus 58-87 g ntawm protein ib hnub twg, txiv neej - 65-117 g. Nyob rau hauv Teb Chaws Asmeskas, cov qauv yog 0.8 g ntawm protein ib 1 kg ntawm lub cev hnyav ib hnub twg. Yog tias koj ua si kis las, tus nqi ntawm cov macronutrient no yuav tsum siab dua - los ntawm 1, 2 mus rau 1, 8 g ntawm cov protein ib 1 kg ntawm lub cev hnyav.

Kev zam ntawm cov khoom tsiaj yuav txo tau cov protein kom tsawg, tab sis qhov nruab nrab qhov tseem ceeb tseem nyob hauv qhov qub. Raws li kev tshawb fawb, vegans noj txog 60-82 g ntawm cov protein ib hnub twg - lossis 0.9 g ib kg ntawm lub cev hnyav. Feem ntau yog los ntawm legumes, nplej thiab ceev.

Qhov teeb meem yog tias cov nroj tsuag muaj cov tshuaj tiv thaiv - trypsin inhibitors thiab phytic acid - uas cuam tshuam nrog kev nqus ntawm cov protein. Yog li, vegans yuav xav tau cov protein ntau, tshwj xeeb tshaj yog tias lawv tawm dag zog.

Vitamin B12

Nws yog ib qho dej-soluble vitamin uas yog qhov tseem ceeb rau kev tsim cov ntshav, kev ua haujlwm ntawm lub paj hlwb, thiab DNA synthesis hauv hlwb. Cov neeg laus raug qhia kom noj txog 2.4 mcg ntawm cov vitamin ib hnub, thiab cov poj niam thaum cev xeeb tub thiab lactation ntau dua - txog 2.8 mcg ib hnub.

Txij li thaum B12 tsis pom nyob rau hauv cov zaub mov cog, vegans tshwj xeeb tshaj yog muaj kev cuam tshuam rau B12 deficiency. Qhov tsis muaj B12 tuaj yeem ua rau macrocytic anemia, uas cov qe ntshav liab loj tuaj thiab tsis tuaj yeem nqa oxygen txaus. Tsis tas li ntawd, qhov tsis muaj vitamin A tuaj yeem ua rau tsis muaj kev puas tsuaj rau cov paj hlwb.

Cov tsos mob tsis txaus muaj xws li qaug zog thiab qaug zog, cem quav, tsis qab los noj mov, thiab poob phaus. Cov teeb meem hauv paj hlwb kuj tuaj yeem tshwm sim: loog thiab tingling ntawm tes thiab ko taw, nyuaj tswj kev sib npaug, kev nyuaj siab, tsis meej pem, dementia, thiab kev nco tsis zoo.

Cov tsos mob ntawm lub paj hlwb tuaj yeem tshwm sim yam tsis muaj ntshav qab zib, uas yog qhov txaus ntshai tshwj xeeb. Yog tias tsis muaj kev cuam tshuam rau lub sijhawm, qhov no tuaj yeem ua rau kev puas tsuaj rau cov paj hlwb.

Tsis tas li ntawd, qhov ntau ntawm folate pom nyob rau hauv cov zaub mov vegan yuav npog qhov tsis txaus B12 thiab ua rau cov paj hlwb puas tsuaj los ntawm qhov tsis txaus ntawm cov vitamin no.

Calcium thiab vitamin D

Cov chaw cog qoob loo tsis muaj tsawg thiab qee zaum calcium ntau dua li tsiaj. Tahini sesame paste, soy tofu, hazelnuts thiab almonds, parsley, spinach thiab bok choy yog tag nrho cov muaj calcium.

Qhov teeb meem yog tias, ntxiv rau cov khoom muaj txiaj ntsig no, txiv ntoo, noob thiab zaub ntsuab muaj phytic acid thiab oxalates, uas cuam tshuam kev nqus ntawm cov protein thiab calcium. Tsis tas li ntawd, rau kev nqus ntawm calcium, vitamin D, los yog calciferol, yog xav tau, uas yog tsim nyob rau hauv daim tawv nqaij nyob rau hauv lub zog ntawm ultraviolet hluav taws xob thiab nkag mus rau hauv lub cev nrog zaub mov.

Muaj ob hom vitamin D: ergocalciferol (D2) thiab cholecalciferol (D3). Cov tom kawg yog zoo dua, absorbed nyob rau hauv cov hnyuv thiab muaj nyob rau hauv cov tsiaj cov khoom: qe yolks, ntses, ntses thiab nqaij nyuj daim siab. Ergocalciferol muaj nyob rau hauv cov nceb, tab sis nws yuav nyuaj rau ntes nrog cov vitamin cov cai nrog cov khoom no.

Kev noj cov vitamin D txhua hnub rau tus neeg laus yog 15 micrograms, thiab ob peb tus neeg noj cov tshuaj no txaus. Cov vegans, ntawm qhov tod tes, tsis tau txais plaub feem ntau los ntawm cov neeg siv khoom noj dab tsi: lawv cov vitamin D qib yog li 0.88 mcg ib hnub twg.

Tsis muaj calcium thiab vitamin D hauv kev noj haus yuav ua rau muaj kev pheej hmoo ntawm pob txha, pob txha, pob txha, thiab teeb meem hniav.

Omega-3 unsaturated fatty acids

Cov no yog cov fatty acids tseem ceeb uas tsis tau tsim hauv lub cev thiab yuav tsum tau noj nrog zaub mov.

Kev noj zaub mov vegan tsis muab docosahexaenoic (DHA) txaus thiab eicosapentaenoic (EPA) fatty acids muaj nyob hauv cov ntses thiab nqaij nruab deg. Cov fatty acids no yog siv los tsim cov cim qhia txog cov molecules thiab cell membranes, ua kom lub paj hlwb noj qab haus huv, thiab pab tua cov mob hauv lub cev.

Cov chaw cog qoob loo (flax noob, walnuts, flaxseed thiab canola roj) tsuas yog ib qho omega-3 fatty acid, alpha-linolenic acid. Nws tuaj yeem hloov mus rau lwm yam tseem ceeb fatty acids, tab sis hauv cov khoom me me: tsuas yog 5% hauv EPA thiab 0.5% hauv DHA.

Hlau

Hlau yog ib feem ntawm hemoglobin, ib qho protein uas khi oxygen thiab nqa mus rau cov ntaub so ntswg. Tsis muaj hlau nyob rau hauv cov zaub mov tuaj yeem ua rau muaj ntau hom ntshav qab zib - tsis muaj hlau.

Tus mob no tshwm sim nws tus kheej nyob rau hauv daim ntawv ntawm kev qaug zog thiab ua tsis taus pa ntawm lub cev ua si, txo kev puas siab puas ntsws kev ua tau zoo, thiab intolerance rau txias. Tsis tas li ntawd qee zaum muaj qhov mob ntawm tus nplaig thiab nqos nyuaj.

Hlau nyob rau hauv cov nroj tsuag yog tam sim no nyob rau hauv ib tug non-heme daim ntawv, uas yog absorbed los ntawm lub cev ntau phem tshaj heme hlau los ntawm cov tsiaj cov khoom.

Feem ntau, vegans muaj qis dua ntawm ferritin, cov protein ntau uas khaws cov hlau thiab tso tawm raws li qhov xav tau, qis dua omnivores. Hauv ib txoj kev tshawb fawb, 40% ntawm cov tub ntxhais hluas thiab 12% ntawm cov poj niam laus ntawm kev noj zaub mov vegan muaj cov hlau tsis txaus. Muaj tseeb tiag, tsuas yog 4% ntawm cov neeg koom nrog muaj hlau deficiency anemia.

Yuav ua li cas npaj koj cov pluas noj kom noj qab nyob zoo

Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov zaub mov vegan thiab zam cov khoom noj tsis txaus, ua raws li cov lus qhia no.

Noj B12 ntxiv

Cov tshuaj vitamin B12 tuaj yeem muab tau ua tshuaj ntsiav, tshuaj tsuag, lozenges, thiab ntsiav tshuaj chewable. Cov neeg tsim khoom qee zaum qhia tias lozenges thiab sublingual lozenges txhawb kev nqus ntawm cov vitamin zoo dua, tab sis qhov no tsis tau txais kev txhawb nqa los ntawm cov ntaub ntawv tshawb fawb.

Raws li rau daim ntawv ntawm cov vitamin, methylcobalamin, adenosylcobalamin, hydroxycobalamin, thiab cyanocobalamin muaj nyob rau hauv cov tshuaj. Thawj peb daim ntawv yog zoo tib yam rau B12 hauv tib neeg lub cev thiab sib npaug zoo los pab tshem tawm cov vitamin tsis txaus.

Cyanocobalamin feem ntau yog siv rau kev tiv thaiv khoom noj khoom haus thiab yog absorbed nrog rau lwm yam ntaub ntawv, tab sis yog excreted sai npaum li cas. Koj tuaj yeem ntxiv koj cov zaub mov nrog cov khoom noj muaj zog noj tshais, cov poov xab tsis muaj zog, thiab cov mis nyuj cog, tab sis tsis txhob cia siab rau lawv.

Thiab tsis txhob ntshai ua ke cov zaub mov zoo li no nrog kev noj cov tshuaj vitamin: los ntawm 500 mcg ntawm cov tshuaj ntxiv, tsuas yog 10 mcg tau nqus, yog li koj tsis zoo li yuav tau txais kev noj ntau dhau.

Kev noj cov tshuaj ntxiv thiab cov zaub mov muaj vitamin-fortified ntau tshaj plaub zaug hauv ib lub lis piam txo qhov kev pheej hmoo ntawm B12 tsis txaus.

Xaiv ntau qhov chaw muaj protein ntau

Ntxiv nrog rau cov protein ntau, nws cov amino acid muaj pes tsawg leeg kuj tseem ceeb. Cov nroj tsuag muaj protein ntau muaj tag nrho 20 amino acids, suav nrog 9 qhov tseem ceeb, uas tsis tsim nyob rau hauv lub cev thiab yuav tsum tau muab cov khoom noj.

Tab sis kom tau txais txaus ntawm lawv, koj yuav tsum muab ntau yam legumes, noob, nplej, thiab txiv ntoo hauv koj cov zaub mov. Ua tib zoo mloog cov khoom hauv qab no:

• Quinoa yog cov txiv ntseej-flavored nplej uas muaj qhov sib npaug zoo ntawm cuaj qhov tseem ceeb amino acids thiab muab magnesium, hlau thiab zinc ntau dua cov nplej thiab pob kws.
• Tofu - ib yam khoom uas muaj kua mis nrog ib tug nruab nrab saj. Nws yog qhov zoo tshaj plaws ntawm cov protein thiab omega-3 fatty acids.
• Tempe - Cov khoom lag luam ua los ntawm fermented soybeans, feem ntau nrog cov noob thiab nplej. Nyob rau hauv cov nqe lus ntawm cov amino acid muaj pes tsawg leeg, nws yog superior rau unfermented soy.
• Spirulina - ntsuab algae, uas feem ntau yog siv los ua ib qho ntxiv, tuaj yeem muag hauv cov hmoov lossis ntsiav tshuaj, thiab tuaj yeem pom hauv cov tuav, kua zaub thiab zaub xam lav. Ntxiv rau nws cov ntsiab lus protein ntau (txog 70%), nws tseem muaj cov vitamins A thiab B12, hlau.
• Chia noob - feem ntau ntxiv rau cereals thiab zaub xam lav, ci khoom los yog smoothies. Cov khoom muaj txog 16 g ntawm cov protein ib 100 g ntawm cov khoom, nws yog nplua nuj nyob rau hauv omega-3 fatty acids, vitamins thiab minerals.
• Rice thiab legumes … Brown thiab dawb mov yog nplua nuj nyob rau hauv cov amino acid methionine, tab sis tsis muaj lysine txaus. Legumes, ntawm qhov tod tes, yog nplua nuj nyob rau hauv lysine tab sis muaj me me methionine. Los ntawm kev hloov cov zaub mov no hauv koj cov zaub mov, koj yuav tau txais tag nrho cov amino acids uas koj xav tau. Ib qho mov lossis legumes (239 g) muab 12 g ntawm cov protein.
• Hmoob - ib lub tais ua los ntawm chickpeas thiab sesame paste, uas yog ib qho zoo heev ntawm cov protein, amino acids lysine thiab calcium. Thiab yog tias koj muab nws nrog cov nplej pita qhob cij, koj tau txais tag nrho qhov tseem ceeb ntawm cov amino acids.

Ntau hom txiv ntoo kuj muaj cov protein ntau thiab cov rog zoo. Hloov ntawm lawv hauv koj cov khoom noj thiab koj tsis tas yuav txhawj xeeb txog cov protein ntau.

Noj cov zaub mov uas muaj calcium

Ntxiv rau cov nroj tsuag uas muaj calcium ntau (cov zaub ntsuab, taum paj, tahini sesame paste), sim cov khoom noj uas muaj zog nrog cov macronutrient: cereals, kua mis thiab mov, txiv kab ntxwv thiab kua txiv hmab txiv ntoo. Calcium carbonate hauv cov dej qab zib thiab calcium malate hauv cov kua txiv hmab txiv ntoo yog absorbed li calcium los ntawm nyuj cov mis nyuj.

Kuj tseem siv zog noj zaub thiab txiv hmab txiv ntoo ntau dua: lawv muab ib qho chaw alkaline uas tiv thaiv calcium uas tawm hauv lub cev thiab txhim kho pob txha noj qab haus huv.

Piv txwv li, ib txoj kev tshawb nrhiav pom tias kev noj zaub ntsuab tsis tu ncua uas muaj vitamin K txo qhov kev pheej hmoo ntawm pob txha pob txha los ntawm 45%.

Noj cov vitamins D ntxiv

Calcium-fortified soy mis nyuj thiab mov mis kuj feem ntau muaj vitamin D kom zoo dua macronutrient nqus. Ib khob muaj 2, 5-3, 6 mcg ntawm vitamin.

Thaum lub caij ntuj no, thaum lub hnub tsis txaus, koj tuaj yeem noj 5-10 mcg vitamin D ntxiv, qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog rau cov neeg laus uas muaj kev pheej hmoo ntawm pob txha.

Koj tuaj yeem nrhiav cov nceb uas tau raug UV teeb kom nce cov vitamin D2. Ib qho kev pabcuam muaj txog 9 mcg ntawm cov vitamin.

Noj cov zaub mov nrog omega-3 fatty acids

Ntau cov alpha-linolenic acid muaj nyob rau hauv chia thiab flax noob, walnuts, rapeseed, hemp thiab flaxseed roj, soy khoom, thiab algae. Kua mis nyuj fortified nrog docosahexaenoic acid kuj muag.

Noj zaub mov uas muaj hlau

Taum, taum dub thiab taum soybeans, spinach, cashew ceev, oatmeal, thiab kale muaj hlau ntau. Kuj tseem xav kom noj cov khoom noj uas muaj vitamin C - nws txhim kho qhov nqus ntawm cov hlau tsis muaj heme.