Kev Xeeb Tub Rau Vegan: Puas Yog Vegan Noj Qab Nyob Zoo Thaum Cev Xeeb Tub? Cov npe Ntawm Cov Khoom Noj Yuav Tsum Tau Noj Thiab Tsis Zam Txim

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Cov txiaj ntsig ntawm kev hloov vegan muaj ntau ntxiv nrog rau nws pab cov ib puag ncig thiab cov tsiaj, veganism yog qhov zoo rau koj kev noj qab haus huv tag nrho. Qhov tseem ceeb, veganism yog tshem tawm kev siv cov tsiaj cov khoom, tshwj xeeb los ntawm kev noj haus. Lub vegan tsis txhob noj cov khoom noj muaj mis, qe, nqaij, zib ntab thiab lwm yam, uas yog txoj hauv kev tiv thaiv 'kev ua phem' cuam tshuam rau cov tsiaj.

Cov ntawv ceeb toom tsis ntev los no qhia tias pes tsawg tus poj niam (uas tsis yog vegan) xaiv mus rau vegan (ua raws li cov vegan noj) yog qhov nce siab. Yog li, yog nws noj qab haus huv ua raws vegan khoom noj thaum koj cev xeeb tub? Yog tias muaj, nws noj qab haus huv npaum li cov nqaij ua nqaij lossis cov neeg tsis noj nqaij noj tsis tu ncua li cas?

Nyeem txog Vegan Cev xeeb tub ntawm no.

Cov txiaj ntsig ntawm Vegan Noj Thaum Cev Xeeb Tub

Nws yog ib qho tseem ceeb kom muaj kev noj zaub mov zoo thaum koj cev xeeb tub vim koj xav tau cov as-ham thiab cov protein ntau dua li qub. Cov kws tshaj lij hais tias tus poj niam cev xeeb tub yuav tsum haus cov protein ntau thiab cov zaub mov muaj txiaj ntsig, muaj hom roj ntsha zoo, ua kom muaj cov carbohydrates, fiber ntau thiab dej haus - uas cov vegan muaj peev xwm muab tau [1] [ob] Cov.

Ib yam uas cov vegan tsis muaj peev xwm muab tau yog khoom noj siv mis, uas muaj ob hom protein zoo, casein thiab whey - ob qho tsis yog vegan. Txawm li cas los xij, lwm cov zaub mov muaj protein ntau thiab calcium hauv cov zaub mov vegan yuav pab tau qhov no.

Cov zaub mov vegan tau raug cem ntev dhau los vim tias lawv zoo li lub cev tsis muaj tshuaj zoo li vitamin B12, omega-3 rog, hlau, iodine, calcium, thiab zinc (ib qho tseem ceeb thaum cev xeeb tub) [3] Cov. Thiab qhov tsis muaj cov as-ham no yuav ua rau muaj teeb meem hauv kev xeeb tub, niam tsis zoo thiab menyuam mos noj qab haus huv thiab, ntawm chav kawm, kev tsis muaj zaub mov txaus [4] Cov.

Txawm li cas los xij, cov kws tshaj lij tau taw qhia tias koj yuav tsum tsis txhob cia li tsis noj cov zaub mov vegan zoo li ntawd vim tias cov poj niam vegan yuav muaj kev pheej hmoo txo ​​qis tom qab yug menyuam, yug menyuam C, thiab yug menyuam lossis menyuam tuag, thiab cov no muaj tseeb [5] [6] Cov.

Ntxiv rau qhov no, cov kws tshaj lij hais tias cov poj niam uas ua raws noj cov zaubmov tsis muaj teebmeem feem ntau ntawm kev muaj menyuam hauv plab ntau dua li cov pojniam uas tsis ua. Yog li, kev noj cov zaub mov kom zoo rau lub cev tau zoo yog pom tias muaj kev nyab xeeb rau txhua lub sijhawm, nrog rau kev xeeb tub, thiab txhua yam nws yuav tsum ua tib zoo npaj, nrog kev qhia ntawm tus kws qhia noj zaub mov zoo thiab koj tus kws kho mob. [7] Cov.

Nov yog qee cov txiaj ntsig kev tshawb fawb tau pom tseeb ntawm kev noj cov zaub mov vegan thaum cev xeeb tub:

• Kev noj zaub mov zoo rau tsob nroj feem ntau nplua nuj nyob hauv fiber ntau tab sis muaj suab thaj thiab rog ntau, tiv thaiv cov ntshav qab zib hauv poj niam lossis ntshav qab zib ntau ntau thaum lub cev xeeb tub. [8] Cov.
• Cov zaub mov vegan tsis pub tiv thaiv qhov hnyav tshaj thaum cev xeeb tub.
• Cov ntsiab lus fiber ntau hauv cov zaub mov vegan yuav tiv thaiv preeclampsia (tshwm sim los ntawm ntshav nce siab thaum cev xeeb tub) [9] Cov.
• Qee qhov kev tshawb fawb tau taw qhia tias tom qab muaj cov zaub mov vegan thaum cev xeeb tub yuav pab tiv thaiv DNA puas thiab ua kom koj tus menyuam muaj feem ntawm qee cov teeb meem kev loj hlob [10] [kaum ib] Cov.

Puas Muaj Noj Puas Yog Lub Cev Siv Khoom Noj Thaum Cev Xeeb Tub? Vegan Cov Khoom Noj Tseem Ceeb Thaum Cev Xeeb Tub

Thaum taw qhia tawm cov txiaj ntsig ntawm kev ua raws li vegan noj lub cev thaum cev xeeb tub, nws tseem yog qhov tseem ceeb uas yuav tsum ua kom pom lub teeb ntawm nws cov qis thiab - yog li koj yuav xaiv raws li cov ntsiab lus tseeb. Raws li lub vegan noj cov khoom noj kom zoo tsis muaj tsiaj txhu, nws tsis muaj qee yam khoom noj muaj txiaj ntsig, uas, yog tias tsis them nyiaj, yuav tsim kev puas tsuaj rau leej niam thiab menyuam txoj kev noj qab haus huv.

Cov zaub mov vegan tsis muaj / muaj cov zaub mov ntau hauv qab no:

• Vitamin D : Qib tsis txaus yuav ua rau koj muaj feem preeclampsia, lub cev tsis nyhav, thiab nchuav menyuam. Cov vegan muaj txiaj ntsig ntawm cov vitamins D yog nceb, muaj kua txiv kab ntxwv, zaub mov, kua mis, mis mov thiab mis txiv almond [12] Cov. Thiab, ntawm chav kawm, ntau ntawm tshav ntuj.
• Hlau : Thaum muaj ntau ntawm cov vegan muaj hlau cov khoom noj muaj txiaj ntsig xws li lentils, taum paj, zaub ntsuab, taum thiab Swiss chard, kev tshawb fawb tau taw qhia tias koj lub cev tsis nqus hlau tsis muaj heme los ntawm cov khoom noj cog vim nws ua rau lub heme hlau hauv cov khoom lag luam tsiaj. Lus khaws xav : Heme hlau tsuas pom muaj hauv cov nqaij, nqaij qaib, nqaij ntses, thiab ntses, yog li heme iron yog hom hlau uas los ntawm cov tsiaj protein hauv peb cov zaub mov noj. Cov hlau tsis muaj nyob hauv cov khoom noj cog xws li nplej, taum, zaub, txiv hmab txiv ntoo, txiv ntoo, thiab noob [13] Cov.
• Vitamin B12 : Cov zaub mov vegan feem ntau tsis muaj cov vitamins B12, uas yuav ua rau koj muaj feem muaj teeb meem rau kev nchuav menyuam, mob ntshav qab zib tsis tsaug zog, kev xeeb tub hnub nyoog, thiab qhov tsis tseeb. [14] Cov. Cov cog ntoo los yog cov vegan ntawm cov vitamins B12 muaj cov poov xab noj zaub mov, fortified cog mis (kua zaub, almond, txiv maj phaub, txhuv), tempeh, cov zaub mov tshais uas muaj zog, algae / seaweed thiab nceb.
• Omega-3 cov rog : Qhov no yog qhov tseem ceeb thaum cev xeeb tub, thiab vegans zoo li yuav muaj ntshav qis ntawm eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA), ob lub omega-3s tseem ceeb rau koj tus menyuam lub qhov muag, lub hlwb thiab lub paj hlwb [kaum tsib] Cov. Cov vegan muaj roj ntawm omega-3 cov rog yog chia noob, Zaub pob qe, roj algal (muab tau los ntawm algae), noob hemp, walnuts, flaxseeds thiab roj perilla.
• Cuam Tshuam : Siv cov protein tsis txaus yuav ua rau koj tus menyuam txoj kev loj hlob thiab qeeb. Thaum cov vegan muaj cov khoom noj muaj protein ntau, xws li seitan, lentils, chickpeas thiab taum, taum ntsuab, taum paj, tempeh, edamame, hempseeds thiab lwm yam, lawv tuaj yeem nyuaj rau kev zom thaum koj cev xeeb tub. [16] Cov.

Ib qho ntxiv rau cov no, khaws lub qhov muag kom tsis txhob noj calcium, zinc thiab choline kom tsawg, ib yam nkaus, vim cov zaub mov no tseem yog ib qho tseem ceeb rau koj thiab koj tus menyuam txoj kev noj qab haus huv. Cov khoom noj calcium rau vegans suav cov noob hnav, tahini, zaub ntsuab pom, taum paj, pulses thiab qhob cij xim av thiab dawb.

Cov khoom siv zinc rau vegans suav cov taum pauv, taum pauv, lentils, taum paj, taum paj, txiv ntseej ntoo, chia noob, noob av, av linseed, noob hemp, noob taub dag, wholemeal qhob cij thiab quinoa. Thiab thaum kawg, choline qhov chaw rau vegans suav nrog legumes, taum paj, zaub ntsuab, qos yaj ywm, txiv ntoo, noob, nplej, thiab txiv hmab txiv ntoo [17] Cov.

Tus Vegan Yuav Ua Dab Tsi Noj Thaum Cev Xeeb Tub

Hauv qab no yog cov npe cov zaub mov nyab xeeb thiab noj qab haus huv uas cov vegan tuaj yeem noj thaum cev xeeb tub [18] Cov.

• Cov khoom noj xws li cov noob taum, taum pauv, thiab cov taum tawv.
• Ceev thiab noob.
• Tofu, seitan, thiab tempeh.
• Cov kua txiv ntoo yog tsob ntoo thiab tsob ntoo uas muaj rog.
• Cov tseem nplej, cereals, thiab pseudocereals xws li quinoa thiab buckwheat.
• Fermented lossis cov zaub ua noj xws li cov mov hauv av Ezekiel, miso, tempeh, natto, pickles, kimchi, sauerkraut, thiab kombucha.
• Ntshav, liab, thiab txiv kab ntxwv txiv hmab txiv ntoo thiab zaub, zoo li cov zaub ntsuab ntsuab Cov.
• Poov xab kom zoo ntxiv (ntxiv rau cov khoom noj).

Qee cov as-ham yog qhov nyuaj lossis txawm tias ua tsis tau los ntawm tag nrho cov khoom noj cog ib leeg vim li ntawd, koj yuav tau coj koj tus kws kho mob kom noj qee yam tshuaj xws li vitamin B12, vitamin D, omega-3 rog, iodine, choline thiab folate. [19] Cov.

Lus khaws xav : Cov kws tshaj lij hais tias kev loj hlob, kev ua kom yoo thiab ua noj nrog cov tais diav hlau yuav ua rau koj nqus tau qee yam khoom noj, xws li hlau thiab zinc.

Cov khoom noj kom tsis txhob thaum lub cev xeeb tub vegan : Yog tias koj tab tom noj cov zaub mov vegan thaum cev xeeb tub, sib nrug los ntawm zam cov khoom lag luam tsiaj, tsis txhob haus dej cawv, khoom noj muaj caffeine, cov khoom noj dhau heev lawm xws li noj nqaij cuav, vegan cheeses, zaub ntsuab thiab cov kua txiv tsis muaj kua [nees nkaum] Cov.

johnson tus me nyuam roj cov txiaj ntsig

Ntawm Daim Ntawv Kawg…

Yog tias koj tab tom npaj ua raws li lub vegan noj thaum koj cev xeeb tub, sab laj nrog koj tus kws kho mob ua ntej thiab tshuaj xyuas seb cov khoom noj puas haum rau koj thiab koj tus menyuam. Cov kev tshawb fawb ntxiv yuav tsum to taub cov txiaj ntsig ntawm cov khoom noj vegan thaum lub cev xeeb tub dua li ib txwm noj zaub mov.

Ceev Faj : Thov nco ntsoov tias cov txiaj ntsig tau hais los saum toj no tsuas yog siv rau cov zaub mov noj vegan tau npaj tseg uas tau muab cov txiaj ntsig zoo ntawm cov zaub mov tseem ceeb.

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