Tsis yog, tag nrho cov khoom noj uas koj xav tau rau kev noj qab haus huv vegan tuaj yeem pom tau yooj yim thiab nplua nuj los ntawm cov khoom noj uas muaj cov nroj tsuag, nrog rau qee qhov tshwj xeeb: vitamin B12. Cov vitamin tseem ceeb no ua lub luag haujlwm tseem ceeb hauv kev tswj hwm kev noj qab haus huv ntawm koj lub paj hlwb, tsim DNA, thiab tsim cov qe ntshav liab. Txawm li cas los xij, tsis zoo li feem ntau cov as-ham, vitamin B12 tsis muaj nyob hauv cov zaub mov cog.

Vitamin B12 yog tsim los ntawm qee cov kab mob uas nyob hauv cov av thiab lub plab zom mov ntawm cov tsiaj. Raws li qhov tshwm sim, nws pom muaj ntau qhov tseem ceeb hauv cov khoom tsiaj xws li nqaij, mis nyuj, thiab qe. Thaum cov khoom tsiaj no yog qhov ncaj qha ntawm B12 rau cov neeg uas haus lawv, vegans yuav tsum nrhiav lwm txoj hauv kev kom tau txais cov khoom noj tseem ceeb no.

Rau cov neeg tsis noj nqaij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov txog B12 kom tsawg vim tias qhov tsis txaus tuaj yeem ua rau muaj teeb meem kev noj qab haus huv loj xws li ntshav ntshav, teeb meem paj hlwb, thiab kev paub tsis meej. Hmoov zoo, muaj txoj hauv kev zoo los xyuas kom muaj qib B12 txaus yam tsis tau noj cov khoom tsiaj. Cov khoom noj muaj zog yog ib qho kev xaiv; Muaj ntau cov kua mis cog, cov zaub mov noj tshais, thiab cov poov xab noj zaub mov muaj B12. Lwm qhov kev xaiv yog cov tshuaj B12, uas tau pom zoo kom lav tias koj tau txais cov khoom noj tseem ceeb txaus. Cov tshuaj no muaj B12 muab los ntawm cov kab mob, zoo ib yam li txoj kev uas nws muaj nyob rau hauv cov khoom noj muaj zog, ua rau lawv muaj txiaj ntsig zoo thiab txhim khu kev qha.

Vitamin B12

Yog lawm, vitamin B12 tseem ceeb heev rau ntau yam haujlwm tseem ceeb hauv lub cev. Nws yog fascinating li cas no ib tug as-ham plays xws li lub hauv paus luag hauj lwm nyob rau hauv ntau ntau yam txheej txheem. Los ntawm kev tswj hwm kev noj qab haus huv ntawm cov paj hlwb los pab tsim cov DNA thiab cov qe ntshav liab, nws paub meej tias vim li cas B12 tseem ceeb heev. Nws kuj txhawb kev siv hlau thiab pab txhawb rau lub cev tsis muaj zog thiab kev tswj kom zoo. Yog tias koj txhawj xeeb txog koj cov qib B12, tshwj xeeb tshaj yog tias koj nyob rau hauv cov neeg tsis noj nqaij lossis vegan noj, nws yog ib lub tswv yim zoo los saib xyuas koj cov kev noj haus lossis xav txog cov tshuaj ntxiv, vim nws feem ntau pom hauv cov khoom tsiaj.

Hauv tebchaws Askiv, qib vitamin B12 qis yog qhov teeb meem tshwm sim, tshwj xeeb tshaj yog cov neeg laus. Kev tshawb fawb qhia tias qhov tsis muaj vitamin B12 muaj nyob thoob plaws ntau pawg hnub nyoog, nrog qhov tsis sib xws ntawm cov neeg hluas thiab cov laus. Tshwj xeeb, ib txoj kev tshawb nrhiav pom tias kwv yees li rau feem pua ​​​​ntawm cov tib neeg hnub nyoog qis dua 60 xyoo raug kev txom nyem los ntawm B12 tsis txaus. Txawm li cas los xij, qhov feem pua ​​​​ntawm cov neeg muaj hnub nyoog 60 xyoo tau raug cuam tshuam los ntawm 20 feem pua ​​​​ntawm cov neeg laus.

Qhov teeb meem yog sib xyaw ntawm cov pab pawg tshwj xeeb, xws li vegans. Raws li kev tshawb pom tsis ntev los no, kwv yees li 11 feem pua ​​​​ntawm cov vegans hauv UK tsis muaj vitamin B12. Qhov no qhia txog qhov kev txhawj xeeb tseem ceeb rau cov neeg noj zaub mov hauv qab no, vim tias B12 feem ntau pom muaj nyob hauv cov khoom noj tsiaj.

Tsoom Fwv Teb Chaws Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv Hauv Tebchaws 2016 muab kev nkag siab ntxiv rau qhov tshwm sim ntawm B12 deficiency nyob rau ntau hnub nyoog. Qhov kev tshawb fawb tau qhia tias kwv yees li peb feem pua ​​​​ntawm cov ntxhais hnub nyoog 11 txog 18 xyoo pom muaj qib B12 qis uas qhia tias tsis muaj peev xwm. Ntawm cov neeg laus hnub nyoog 19 txog 64 xyoo, qhov tsis txaus yog nyob ib ncig ntawm rau feem pua. Rau cov neeg laus, cov nuj nqis siab dua: txog tsib feem pua ​​​​ntawm cov txiv neej hnub nyoog 65 xyoos thiab yim feem pua ​​​​ntawm cov poj niam hauv tib pab pawg hnub nyoog raug cuam tshuam los ntawm B12 tsis txaus.

Ib qho kev soj ntsuam zoo ntsig txog qhov teeb meem no yog qhov hloov pauv ntawm cov ntsiab lus ntawm cov khoom noj tsiaj hauv lub xyoo. Tshwj xeeb, cov khoom lag luam nqaij npuas tau pom qhov txo qis hauv vitamin B12 qib piv rau thaum ntxov 1990s. Kev txo qis yog kwv yees li ib feem peb tsawg dua li yav dhau los. Qhov kev txo qis no yog vim muaj kev hloov pauv hauv kev coj noj coj ua tsiaj; npua tsis pub tsiaj noj lawm, uas keeb kwm ua rau muaj qib B12 siab dua hauv lawv cov nqaij. Qhov kev hloov pauv ntawm kev coj noj coj ua no tuaj yeem ua rau muaj cov ntsiab lus B12 qis hauv cov khoom noj nqaij npuas, ua rau muaj kev pheej hmoo ntawm kev tsis txaus ntawm cov neeg uas cia siab rau cov khoom noj no rau lawv cov B12 kom tsawg.

Hauv cov ntsiab lus, vitamin B12 tsis txaus yog ib qho kev txhawj xeeb tseem ceeb hauv UK, nrog kev sib txawv ntawm cov hnub nyoog thiab kev coj noj coj ua. Rau cov neeg laus thiab cov tib neeg tom qab noj zaub mov vegan, kev saib xyuas thiab hais txog qib B12 yog qhov tseem ceeb rau kev tswj hwm kev noj qab haus huv thiab tiv thaiv cov teeb meem cuam tshuam.

Vitamin D

Vitamin D yog qhov tseem ceeb rau kev noj qab haus huv ntawm cov pob txha, cov hniav, thiab cov leeg, thiab nws txhawb ntau lwm yam tseem ceeb hauv lub cev. Feem ntau hu ua "sunshine vitamin," vitamin D yog tsim thaum cov tawv nqaij raug tshav ntuj. Txawm li cas los xij, hauv UK, vitamin D tsis muaj peev xwm muaj ntau heev. Qhov no yog qhov tshwj xeeb tshaj yog pom ntawm cov neeg uas muaj cov tawv nqaij tawv tawv, uas xav tau ntau lub hnub ci los tsim cov vitamin D txaus vim yog cov ntsiab lus melanin ntau dua hauv lawv cov tawv nqaij, uas absorbs UVB rays tsis zoo. Tsis tas li ntawd, qhov tsis muaj peev xwm nce ntxiv thaum lub caij ntuj no thaum tsis muaj hnub ci thiab hnub luv dua.

Thaum lub caij nplooj ntoos hlav thiab lub caij ntuj sov, cov neeg feem coob hauv tebchaws Askiv tuaj yeem tsim cov vitamin D txaus nrog tsuas yog luv luv txhua hnub raug tshav ntuj. Feem ntau, raug rau tsib mus rau 25 feeb yog txaus kom tau raws li lub cev xav tau. Lub sij hawm luv luv ntawm lub hnub raug txo qis qhov kev pheej hmoo ntawm cov teebmeem tsis zoo xws li tshav kub hnyiab thiab mob qog noj ntshav. Cov neeg tawv nqaij sib dua feem ntau xav tau lub sij hawm raug tsawg dua piv rau cov neeg uas muaj tawv nqaij tawv. Rau kev noj qab haus huv zoo thiab txo qis kev pheej hmoo ntawm tshav ntuj, "me ntsis thiab feem ntau" mus kom ze rau hnub ci raug pom zoo.

Vitamin D muaj nyob rau hauv ob hom: D2 thiab D3. Txhua daim ntawv muaj ntau qhov chaw thiab cuam tshuam rau kev xaiv noj haus.

• Vitamin D2 yeej ib txwm vegan. Nws yog muab los ntawm cov poov xab los yog fungi, ua rau nws yog ib qho kev xaiv haum rau cov nram qab no cov zaub mov raws li cog. Daim ntawv no feem ntau siv rau hauv cov tshuaj ntxiv thiab muaj ntau ntxiv hauv cov khoom noj muaj zog raws li qhov kev thov rau vegan-phooj ywg cov kev xaiv nce.
• Vitamin D3, ntawm qhov tod tes, feem ntau yog muab los ntawm cov tsiaj txhu xws li ntses siab roj. Txawm li cas los xij, muaj vegan versions ntawm D3 muaj thiab. Qhov no vegan D3 yog los ntawm algae los yog nceb, ua rau nws yog ib qho kev xaiv tsim nyog rau cov neeg uas zam cov khoom tsiaj. Thaum daim ntawv qhia zaub mov qhia tias "vitamin D" yam tsis tau qhia txog hom, nws feem ntau yog hais txog D3 ntawm tsiaj keeb kwm. Muab qhov kev nyiam ntawm cov neeg siv khoom loj hlob rau cov khoom siv cog, cov khw muag khoom noj tau nce siv D2 lossis vegan qhov chaw ntawm D3 kom tau raws li qhov kev thov no.

Thaum xav txog kev ntxiv cov vitamin D, nws yog ib qho tseem ceeb kom tswj tau kom zoo zoo. Cov vitamin D ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv, xws li hypercalcemia, qhov twg lub cev nqus calcium ntau dhau, uas yuav ua rau lub cev thiab pob txha puas. Txhawm rau tiv thaiv cov teebmeem tsis zoo no, Tsoomfwv UK tau qhia tias qhov siab tshaj plaws ntawm cov vitamin D txhua hnub yuav tsum tsis pub tshaj 100 micrograms. Qhov kev pom zoo no pab xyuas kom cov tib neeg tau txais txiaj ntsig ntawm vitamin D thaum zam kev pheej hmoo cuam tshuam nrog kev noj ntau dhau.

Omega-3s

Omega-3 fatty acids yog cov roj tseem ceeb uas peb lub cev tsis tuaj yeem tsim los ntawm lawv tus kheej, yog li peb yuav tsum tau txais lawv los ntawm peb cov khoom noj. Cov rog no tseem ceeb heev rau ntau lub cev ua haujlwm thiab kev noj qab haus huv tag nrho. Omega-3s yog ib qho tseem ceeb ntawm peb cov cell membranes, cuam tshuam cov cell ua haujlwm thoob plaws hauv lub cev. Lawv ua lub luag haujlwm tseem ceeb hauv kev tsim cov tshuaj hormones, tswj kev mob, thiab txo qis kev pheej hmoo ntawm kab mob plawv.

Txhawm rau kom muaj txiaj ntsig zoo ntawm omega-3s, kev koom ua ke qee yam khoom noj rau hauv koj cov zaub mov tuaj yeem pab tau. Noj ib los yog ob teaspoons ntawm flaxseed roj txhua hnub, los yog ib tug puv tes ntawm walnuts thiab ib tug tablespoon ntawm av flaxseeds, yuav muab ib tug txaus npaum li cas ntawm cov roj tseem ceeb. Flaxseeds thiab walnuts yog cov nroj tsuag zoo tshaj plaws ntawm omega-3s, feem ntau hauv daim ntawv ntawm alpha-linolenic acid (ALA), uas lub cev tuaj yeem hloov mus rau lwm hom omega-3s.

Rau cov neeg ua raws li kev noj zaub mov vegan lossis nrhiav omega-3s ntxiv los ntawm cov tshuaj ntxiv, nws yog ib qho tseem ceeb uas yuav tau xaiv cov khoom uas ua raws li cov cai vegan. Thaum xaiv cov vegan omega-3 ntxiv, nrhiav cov ntawv qhia EPA (eicosapentaenoic acid) thiab DHA (docosahexaenoic acid), vim cov no yog cov qauv ntawm omega-3s uas muaj txiaj ntsig zoo rau kev noj qab haus huv. Hloov cov roj ntses, uas yog muab los ntawm cov ntses, xaiv rau cov uas ua los ntawm algae. Algae yog thawj qhov chaw ntawm omega-3s rau ntses, ua cov tshuaj algae raws li kev noj qab haus huv thiab vegan-phooj ywg.

Hauv cov ntsiab lus, suav nrog cov peev txheej ntawm omega-3s rau hauv koj cov zaub mov, txawm tias los ntawm tag nrho cov khoom noj lossis tshuaj ntxiv, yog qhov tseem ceeb rau kev tswj hwm kev noj qab haus huv thiab txhawb nqa lub cev tseem ceeb.

Iodine

Iodine yog ib qho tseem ceeb ntawm cov ntxhia pob zeb uas ua lub luag haujlwm tseem ceeb hauv kev tswj cov thyroid kev ua haujlwm. Cov thyroid caj pas siv iodine los tsim cov thyroid hormones, uas yog qhov tseem ceeb rau kev tswj cov metabolism, lub zog tsim, thiab tag nrho kev loj hlob thiab kev loj hlob. Yog tias tsis muaj iodine txaus, cov thyroid tsis tuaj yeem tsim cov tshuaj hormones zoo, ua rau muaj teeb meem kev noj qab haus huv xws li hypothyroidism thiab goiter.

Iodine yog ib txwm muaj nyob rau hauv ntau qhov sib txawv hauv ib puag ncig, thiab nws qhov muaj nyob hauv cov zaub mov feem ntau nyob ntawm cov av iodine. Kev noj zaub mov zoo ntawm iodine muaj xws li:

• Seaweed : Seaweed yog ib qho chaw nplua nuj tshaj plaws ntawm iodine. Ntau yam xws li arame, wakame, thiab nori yog cov kev xaiv zoo heev. Kev sib xyaw seaweed rau hauv koj cov zaub mov ob peb zaug hauv ib lub lis piam tuaj yeem pab xyuas kom muaj iodine txaus.
• Iodised ntsev : Iodised ntsev yog cov ntsev ntsev uas tau muaj zog nrog iodine. Kev siv iodised ntsev nyob rau hauv ib qho me me tuaj yeem pab muab iodine tsim nyog.
• Plant-Based Milks : Ntau hom mis nyuj cog, xws li kua, almond, thiab oat mis nyuj, tam sim no ntxiv iodine rau lawv cov khoom. Nco ntsoov xyuas lub ntim kom paub meej tias iodine tau ntxiv lawm.
• Qee Cov Zaub : Nyob ntawm cov ntsiab lus iodine ntawm cov av uas lawv tau cog, qee cov zaub tuaj yeem ua rau kom tau txais iodine, tab sis lawv feem ntau tsis tshua muaj kev ntseeg siab.

Muaj ib qho kev xav tsis zoo uas cov vegans muaj kev pheej hmoo ntawm iodine deficiency vim lawv zam cov khoom siv mis nyuj. Txawm li cas los xij, iodine tsis muaj nyob hauv cov mis nyuj tab sis ntxiv los ntawm cov tshuaj iodine pub rau nyuj thiab los ntawm cov tshuaj tua kab mob uas muaj iodine siv hauv cov khoom noj mis nyuj. Yog li, cov ntsiab lus iodine hauv cov khoom noj siv mis tsis yog qhov cuam tshuam ncaj qha ntawm cov qib iodine hauv cov mis nyuj.

Rau vegans, nws yog ib qho tseem ceeb uas yuav tsum muaj cov khoom noj uas muaj iodine lossis cov tshuaj ntxiv hauv lawv cov zaub mov kom ntseeg tau tias lawv ua tau raws li lawv cov kev xav tau iodine. Qee zaus noj seaweed los yog siv ntsev iodised tuaj yeem pab daws cov teeb meem tsis zoo.

Qhov pom zoo noj txhua hnub ntawm iodine rau cov neeg laus yog 140 micrograms. Qhov no feem ntau tuaj yeem ua tiav los ntawm kev noj zaub mov sib txawv uas suav nrog cov khoom siv iodine xws li seaweed thiab iodised ntsev.

Thaum iodine tsim nyog rau kev noj qab haus huv, kev noj ntau dhau tuaj yeem ua rau cov thyroid ua haujlwm tsis zoo, xws li hyperthyroidism lossis hypothyroidism, thiab hnyav nce. Qhov kev txwv siab tshaj plaws rau kev noj iodine feem ntau suav tias yog 500 micrograms ib hnub, thiab tshaj qhov nyiaj no yuav ua rau muaj kev phom sij rau kev noj qab haus huv. Feem ntau cov tib neeg tuaj yeem ua tau raws li lawv cov kev xav tau yam tsis tau ncav cuag qhov kev txwv siab tshaj los ntawm kev noj iodine hauv nruab nrab.

Hauv kev xaus, iodine yog qhov tseem ceeb rau cov thyroid noj qab haus huv thiab kev ua haujlwm metabolic. Los ntawm kev suav nrog cov khoom noj uas muaj iodine hauv koj cov zaub mov lossis xaiv cov khoom muaj zog, koj tuaj yeem tswj hwm qib txaus thiab txhawb kev noj qab haus huv tag nrho.

Calcium

Calcium yog cov ntxhia tseem ceeb rau kev tswj cov pob txha thiab cov hniav kom muaj zog, nrog rau kev txhawb nqa ntau yam kev ua haujlwm ntawm lub cev xws li cov leeg nqaij, kev xa paj hlwb, thiab ntshav txhaws. Rau cov neeg ua raws li kev noj zaub mov vegan, muaj ntau qhov chaw cog qoob loo kom tau raws li cov kev xav tau calcium.

Kev noj zaub mov zoo vegan uas suav nrog ntau hom qoob loo, pulses, txiv ntseej, thiab noob tuaj yeem muab cov calcium txaus. Nov yog qee qhov zoo tshaj plaws ntawm cov nroj tsuag uas muaj calcium:

• Tofu : Tshwj xeeb tshaj yog thaum ua nrog calcium sulfate, taum paj tuaj yeem yog qhov zoo tshaj plaws ntawm calcium.
• Fortified Vegan Breakfast Cereals : Ntau cov zaub mov noj tshais muaj zog nrog calcium thiab tuaj yeem pab txhawb kev noj haus txhua hnub.
• Calcium-Fortified Plant-Based Milks : Soy, almond, oat, thiab mov mis nyuj feem ntau tuaj zog nrog calcium.
• Dried Figs : Ib qho qab zib thiab muaj txiaj ntsig zoo ntawm calcium.
• Kale thiab Lwm Cov Nplooj Ntsuab : Kale, nrog rau lub caij nplooj ntoo hlav ntsuab thiab watercress, yog qhov zoo ntawm calcium.
• Sesame Seeds thiab Tahini : Ob leeg muaj calcium ntau thiab tuaj yeem ntxiv rau ntau yam tais diav.
• Tempeh : Cov kua txiv hmab txiv ntoo uas muaj calcium thiab lwm yam khoom noj.
• Wholemeal Bread : Cov nplej tag nrho, suav nrog cov qhob cij wholemeal, pab txhawb rau calcium kom tsawg.
• Ci Taum : Lwm cov nroj tsuag zoo ntawm calcium.
• Butternut Squash : Muab cov calcium hauv nruab nrab.
• Ceev : Almonds thiab Brazil txiv ntoo yog tshwj xeeb tshaj yog nyob rau hauv calcium.

Qee cov zaub ntsuab xws li spinach, chard, thiab beet zaub ntsuab muaj calcium tab sis kuj muaj cov oxalates siab, cov tebchaw uas tuaj yeem cuam tshuam kev nqus calcium. Txawm hais tias cov zaub no tseem tuaj yeem pab txhawb rau tag nrho cov calcium kom tsawg, calcium uas lawv muab tau yooj yim nqus los ntawm lub cev piv rau qis-oxalate zaub ntsuab.

Rau kev pom zoo calcium nqus, nws yog qhov zoo rau kev noj zaub ntsuab nrog qis oxalate cov ntsiab lus, xws li:

• Kale : Ib qhov zoo tshaj plaws ntawm calcium thiab tsawg heev hauv oxalates.
• Broccoli : Muab calcium thiab tsawg hauv oxalates.
• Bok Choy : Lwm cov zaub ntsuab uas tsis muaj oxalate uas muaj calcium ntau.

Interestingly, calcium los ntawm cov zaub ntsuab uas tsis muaj oxalate yog absorbed txog ob zaug zoo li cov calcium hauv nyuj cov mis nyuj. Tsis tas li ntawd, cov zaub no muaj cov txiaj ntsig kev noj haus ntxiv, suav nrog fiber ntau, folate, hlau, thiab antioxidants, uas tsis muaj nyob hauv cov mis nyuj.

Kev noj zaub mov zoo vegan tuaj yeem yooj yim ua tau raws li calcium xav tau los ntawm ntau yam khoom noj uas cog. Los ntawm suav nrog cov chaw xws li cov mis nyuj khov, taum paj, nplooj ntsuab, txiv ntseej, thiab noob, koj tuaj yeem ua kom muaj calcium txaus. Kev xyuam xim rau hom zaub ntsuab noj thiab koom nrog cov kev xaiv qis-oxalate tuaj yeem txhim kho kev nqus calcium ntxiv thiab kev noj qab haus huv tag nrho.

Selenium thiab Zinc

Selenium thiab zinc yog cov zaub mov tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev tswj hwm kev noj qab haus huv tag nrho, thiab hmoov zoo, koj tuaj yeem tau txais cov nyiaj txaus los ntawm kev npaj noj zaub mov zoo yam tsis tas yuav muaj cov tshuaj ntxiv.

Selenium

Selenium yog qhov tseem ceeb rau ntau lub cev ua haujlwm, suav nrog kev tiv thaiv antioxidant, thyroid muaj nuj nqi, thiab kev tiv thaiv kab mob. Nws muaj nyob rau hauv ntau yam khoom noj uas cog, tab sis qee qhov chaw tshwj xeeb yog nplua nuj nyob rau hauv selenium:

• Brazil txiv ntseej : Cov no yog cov cog qoob loo ntau tshaj plaws ntawm selenium. Tsuas yog ob lub txiv ntoo Brazil ib hnub tuaj yeem muab ntau tshaj qhov pom zoo kom noj txhua hnub rau selenium. Lawv muaj txiaj ntsig zoo ntawm kev txhawb nqa qib selenium vim lawv cov ntsiab lus siab ntawm cov ntxhia no.
• Sunflower Seeds : Ib qhov zoo ntawm selenium uas tuaj yeem yooj yim ntxiv rau zaub nyoos, khoom noj txom ncauj, lossis ci.
• Noob Noob : Cov noob no yog lwm qhov zoo tshaj ntawm selenium, thiab lawv tuaj yeem siv rau hauv ntau yam tais diav.
• Wholegrains : Cov khoom noj xws li cov nplej tag nrho, nplej xim av, thiab oats muaj selenium, txawm tias me me piv rau cov txiv ntoo thiab cov noob.
• Tofu : Thaum ua nrog qee hom coagulants, taum paj kuj tuaj yeem yog qhov chaw ntawm selenium.
• Asparagus : Muab ib qho me me ntawm selenium thiab tuaj yeem ua ib qho khoom noj ntxiv rau cov pluas noj.
• Mushrooms : Qee hom, xws li shiitake, yog qhov zoo ntawm selenium.

Zinc

Zinc yog qhov tseem ceeb rau kev tiv thaiv kab mob, kev tsim cov protein, kho qhov txhab, thiab DNA synthesis. Ntau yam khoom noj uas muaj cov nroj tsuag muaj zinc txaus:

• Tempeh : Ua los ntawm fermented soybeans, tempeh yog ib qho chaw nplua nuj ntawm zinc thiab tuaj yeem ua ntau yam khoom xyaw hauv ntau lub tais.
• Whole Wheat Spaghetti : Ib qho zoo heev ntawm zinc uas haum zoo rau kev noj zaub mov zoo.
• Tofu : Muaj zinc thiab tuaj yeem muab tso rau hauv ntau yam zaub mov txawv.
• Quinoa : Cov khoom noj muaj txiaj ntsig zoo uas muab cov protein thiab zinc.
• Pumpkin Seeds : Cov noob no yog qhov zoo ntawm zinc thiab tuaj yeem muab ntxiv rau cov zaub xam lav lossis noj ua khoom txom ncauj.
• Lentils : Muaj protein ntau thiab zinc, ua rau lawv muaj txiaj ntsig ntxiv rau kev noj zaub mov vegan.
• Couscous : Wholegrain couscous yog qhov zoo ntawm zinc thiab tuaj yeem siv los ua lub hauv paus rau ntau lub tais.
• Wholegrain Rice : Muab zinc thiab lwm yam khoom noj tseem ceeb.
• Cashew Nuts : Ib qho khoom noj txom ncauj qab uas tseem txhawb nqa zinc kom tsawg.
• Sesame Seeds thiab Tahini : Ob leeg yog qhov zoo ntawm zinc thiab tuaj yeem siv rau ntau yam zaub mov txawv.

Kev noj zaub mov vegan ntau yam uas suav nrog cov khoom noj xws li txiv ntoo Brazil, noob paj noob hlis, tempeh, thiab cov nplej tag nrho tuaj yeem muab cov selenium thiab zinc txaus yam tsis tas yuav siv tshuaj ntxiv. Los ntawm kev sib xyaw cov khoom noj muaj txiaj ntsig zoo rau hauv koj cov pluas noj txhua hnub, koj tuaj yeem tswj hwm qib zoo ntawm cov zaub mov tseem ceeb no thiab txhawb kev noj qab haus huv tag nrho.