Raws li ntau tus neeg siv txoj kev ua neej vegan, nws yog ib qho tseem ceeb uas yuav tsum xav txog qhov muaj feem cuam tshuam rau kev noj zaub mov, suav nrog cov vitamins tseem ceeb xws li vitamin D. Rau cov neeg tsis noj nqaij, tau txais cov vitamin D txaus los ntawm kev noj zaub mov tuaj yeem nyuaj, ua rau kev ntxiv ib qho tseem ceeb heev. Hauv cov ntawv tshaj tawm no, peb yuav tshawb txog lub luag haujlwm ntawm vitamin D supplementation rau vegans, cov txiaj ntsig nws muaj, thiab cov ntsiab lus tseem ceeb los txiav txim siab thaum xaiv cov tshuaj zoo rau kev noj qab haus huv thiab kev noj qab haus huv.
Cov txiaj ntsig ntawm Vitamin D Supplementation rau Vegans
Cov vegans feem ntau muaj qhov txwv tsis pub muaj vitamin D hauv lawv cov zaub mov, ua cov khoom noj ntxiv tseem ceeb heev rau kev tswj hwm qib siab.
Vitamin D yog qhov tseem ceeb rau cov pob txha noj qab haus huv, kev tiv thaiv kev ua haujlwm, thiab kev noj qab haus huv tag nrho, qhia txog qhov tseem ceeb ntawm kev ntxiv rau cov vegans.
Ntxiv nrog rau cov vitamin D tuaj yeem pab tiv thaiv cov teeb meem tsis txaus xws li qaug zog, cov leeg tsis muaj zog, thiab tsis muaj peev xwm paub txog kev ua haujlwm hauv vegans.
Cov qib vitamin D txaus tau txuas mus rau qhov txo qis ntawm cov kab mob ntev, qhia txog cov txiaj ntsig ntawm kev ntxiv rau vegans.
Vitamin D supplementation rau vegans kuj tuaj yeem pab txhawb kev xav thiab kev noj qab haus huv ntawm lub hlwb vim nws lub luag haujlwm hauv neurotransmitter muaj nuj nqi.
Nkag siab txog Vitamin D Deficiency hauv Vegan Diet
Cov vegans muaj kev pheej hmoo siab dua ntawm cov vitamin D tsis txaus piv rau omnivores vim muaj cov khoom noj tsawg ntawm cov khoom noj no.
Cov yam ntxwv xws li tshav ntuj qis, tawv nqaij tsaus, thiab thaj chaw thaj chaw tuaj yeem ua rau muaj kev pheej hmoo ntawm vitamin D tsis txaus hauv vegans.
Vitamin D deficiency hauv vegans tuaj yeem ua rau cov pob txha tsis muaj zog, cuam tshuam lub cev tsis muaj zog, thiab ua rau muaj kev kis kab mob ntau ntxiv.
Kev saib xyuas ntawm cov vitamin D tsis tu ncua los ntawm kev kuaj ntshav yog qhov tseem ceeb rau kev kuaj xyuas thiab daws qhov tsis txaus ntawm cov neeg vegan.
Kev qhia vegans txog qhov tseem ceeb ntawm cov vitamin D thiab cov kev pheej hmoo cuam tshuam nrog kev tsis txaus yog qhov tseem ceeb rau kev txhawb kev paub thiab kev txhawb nqa.
S ources of Vegan-friendly Vitamin D Supplements
Vegan-phooj ywg qhov chaw ntawm cov vitamin D ntxiv suav nrog cov kev xaiv cog xws li lichen-derived D3 thiab vitamin D2 fortified zaub mov.
- Cov tshuaj no muaj lwm txoj hauv kev tsis pub tsiaj rau cov tshuaj vitamin D xws li cov roj ntses lossis lanolin-derived D3.
- Cov tshuaj vegan vitamin D muaj nyob rau hauv ntau hom, nrog rau cov tshuaj ntsiav, tee, thiab cov khoom noj muaj zog kom yooj yim thiab yoog raws.
- Xaiv cov npe muaj npe nrov thiab cov khoom muaj ntawv pov thawj tuaj yeem ua kom muaj txiaj ntsig zoo thiab ua tau zoo ntawm vegan-phooj ywg cov tshuaj vitamin D.
- Kev sab laj tus kws kho mob lossis tus kws kho mob sau npe tuaj yeem pab vegans xaiv cov vitamin D ntxiv uas tsim nyog raws li lawv tus kheej xav tau thiab nyiam.
Tej yam yuav tsum tau xav txog thaum xaiv cov vitamin D ntxiv rau vegans
Yam tseem ceeb uas yuav tsum tau xav txog thaum xaiv cov tshuaj vitamin D rau vegans muaj xws li hom vitamin D, ntau npaum li cas, thiab bioavailability.
- Xaiv rau vegan-phooj ywg vitamin D2 lossis D3 cov tshuaj uas ua raws li kev coj noj coj ua thiab kev nyiam noj zaub mov.
- Xav txog qhov ntau npaum li cas ntawm cov vitamin D raws li tus neeg xav tau kev pab, kev noj qab haus huv, thiab kev noj haus kom tsis txhob muaj qhov tsis txaus lossis kev noj ntau dhau.
- Saib rau cov tshuaj ntxiv nrog cov khoom xyaw ntxiv xws li vitamin K2 lossis magnesium rau kev nqus tau zoo dua thiab kev txhawb nqa pob txha.
- Nkag siab txog bioavailability thiab kev nqus ntawm cov vitamin D sib txawv tuaj yeem pab txhim kho cov txiaj ntsig ntxiv rau vegans.
Kev noj tshuaj zoo tshaj plaws ntawm Vitamin D rau cov neeg vegan
Qhov kev noj zaub mov zoo ntawm cov vitamin D rau vegans yuav txawv nyob ntawm seb muaj pes tsawg leeg xws li hnub nyoog, raug tshav ntuj, thiab kev noj qab haus huv uas twb muaj lawm.
- Cov lus pom zoo dav dav hais txog kwv yees li 600-800 IU ntawm vitamin D txhua hnub rau cov neeg laus feem ntau, nrog cov koob tshuaj ntau dua pom zoo rau cov neeg laus lossis cov neeg tsis muaj peev xwm.
- Kev tswj cov ntshav ntawm 25-hydroxyvitamin D ntawm 30-50 ng / mL yog suav tias yog qhov zoo tshaj plaws rau kev noj qab haus huv thiab kev noj qab haus huv hauv vegans.
- Kev noj tshuaj rau tus kheej thiab kev saib xyuas cov qib vitamin D los ntawm kev kuaj ntshav tuaj yeem pab txiav txim siab qhov tsim nyog ntxiv rau cov neeg vegan.
- Kev sab laj cov kws kho mob rau tus kheej kev taw qhia txog kev noj tshuaj vitamin D thiab ntxiv tuaj yeem ua kom muaj kev nyab xeeb thiab muaj txiaj ntsig zoo rau vegans.
Muaj peev xwm txaus ntshai thiab cuam tshuam ntawm kev noj cov vitamin D ntau dhau hauv vegans
