Kev nce ntawm veganism nyob rau hauv xyoo tas los no tau ua rau muaj kev txaus siab rau cov txiaj ntsig kev noj qab haus huv thiab kev coj ncaj ncees ntawm kev ua raws li kev noj zaub mov noj. Txawm hais tias tsis muaj qhov tsis lees paub ntau qhov zoo ntawm kev txiav cov khoom tsiaj los ntawm kev noj zaub mov, kev txhawj xeeb txog qhov txaus ntawm cov khoom noj vegan tseem nyob twj ywm. Ntau tus neeg xav tias nws puas tuaj yeem tau txais tag nrho cov khoom tsim nyog rau kev noj qab haus huv thiab kev noj qab haus huv nkaus xwb los ntawm cov chaw cog qoob loo. Raws li tus kws kho mob sau npe thiab tus neeg tawm tswv yim ntev ntawm kev noj zaub mov noj, kuv nyob ntawm no kom paub tseeb tias tsis yog tsuas yog npaj cov zaub mov vegan noj kom txaus, tab sis nws kuj tuaj yeem muab cov txiaj ntsig kev noj qab haus huv ntau ntxiv. Nyob rau hauv phau ntawv qhia no, peb yuav delve rau hauv lub ntiaj teb no ntawm vegan khoom noj khoom haus thiab sib tham txog cov as-ham tseem ceeb uas koj xav tau kom muaj kev vam meej ntawm kev noj zaub mov zoo. Los ntawm cov protein thiab hlau mus rau calcium thiab omega-3s, peb yuav npog txhua yam koj xav paub kom paub tseeb tias koj tau txais cov as-ham zoo rau kev noj qab haus huv thiab noj zaub mov zoo. Yog li, txawm hais tias koj yog ib tug vegan seasoned los yog xav hloov mus rau cov nroj tsuag raws li kev noj haus, kab lus no yog rau koj. Cia peb pib ntawm koj txoj kev mus rau kev noj zaub mov zoo vegan.
Qhov tseem ceeb cov as-ham rau vegans: protein, hlau, calcium, vitamin B12, omega-3s.
Kev noj zaub mov zoo tuaj yeem muab tag nrho cov khoom noj tsim nyog rau kev noj qab haus huv, tab sis nws yog ib qho tseem ceeb rau vegans yuav tsum tau xyuam xim rau ob peb yam tseem ceeb los xyuas kom meej tias lawv ua tau raws li lawv cov kev xav tau kev noj haus. Protein, piv txwv li, yog qhov tseem ceeb rau kev tsim thiab kho cov ntaub so ntswg, thiab tuaj yeem tau txais los ntawm cov chaw xws li legumes, taum paj, tempeh, thiab quinoa. Hlau yog qhov tsim nyog rau kev thauj cov pa oxygen hauv lub cev, thiab tuaj yeem pom muaj nyob hauv cov chaw cog qoob loo xws li cov nplooj ntsuab tsaus, lentils, thiab cereals fortified. Calcium yog qhov tseem ceeb rau cov pob txha noj qab haus huv, thiab tuaj yeem tau txais los ntawm cov chaw xws li cov mis nyuj khov, taum pauv, thiab almonds. Vitamin B12, uas feem ntau pom muaj nyob rau hauv cov khoom tsiaj, yog qhov tseem ceeb rau cov paj hlwb thiab cov qe ntshav liab, thiab tuaj yeem ntxiv los yog tau los ntawm cov khoom noj muaj zog xws li cov mis nyuj los yog cov poov xab. Thaum kawg, omega-3 fatty acids ua lub luag haujlwm hauv lub plawv thiab lub hlwb ua haujlwm, thiab tuaj yeem tau txais los ntawm cov khoom xws li chia noob, flaxseeds, thiab walnuts. Los ntawm kev sib koom ua ke ntawm ntau yam khoom noj uas cog thiab ua tib zoo xav txog cov khoom noj tseem ceeb no, cov vegans tuaj yeem ua tau raws li lawv cov kev xav tau kev noj haus thiab muaj kev vam meej ntawm kev noj zaub mov zoo.
Cov khoom noj muaj protein ntau: taum, legumes, taum paj, tempeh, quinoa, txiv ntseej, thiab noob.
Kev sib koom ua ke ntawm cov nroj tsuag muaj protein ntau rau hauv cov zaub mov vegan yog qhov tseem ceeb rau kev ua kom tau raws li cov kev xav tau ntawm cov protein txhua hnub. Taum thiab legumes, xws li chickpeas, lentils, thiab taum dub, muaj ntau yam thiab tuaj yeem siv ntau yam tais diav xws li kua zaub, stews, thiab zaub xam lav. Tofu thiab tempeh, ua los ntawm cov taum pauv, yog qhov zoo tshaj plaws ntawm cov protein thiab tuaj yeem ua grilled, do-fried, los yog marinated rau ntxiv tsw. Quinoa, pseudo-grain, tsis tsuas yog muaj protein ntau tab sis kuj muab cov amino acids tseem ceeb. Cov txiv ntoo, xws li almonds, walnuts, thiab cashews, muab cov protein nrog rau cov rog noj qab haus huv. Cov noob xws li chia, hemp, thiab flaxseeds tuaj yeem muab nchuav rau hauv cov nplej, yogurt, los yog muab tso rau hauv smoothies. Cov chaw cog qoob loo ntawm cov protein no tsis yog tsuas yog pab txhawb rau kev noj zaub mov zoo vegan nkaus xwb tab sis kuj muab cov as-ham tseem ceeb thiab pab txhawb kev ua neej nyob ruaj khov thiab muaj siab hlub.
Txhawb kev nqus hlau nrog cov khoom noj uas muaj vitamin C zoo li citrus txiv hmab txiv ntoo, nplooj ntsuab, thiab tswb kua txob.
Txhawm rau txhim kho kev nqus hlau hauv kev noj zaub mov zoo, suav nrog cov khoom noj muaj vitamin C yog qhov tseem ceeb. Citrus txiv hmab txiv ntoo, xws li txiv kab ntxwv, txiv kab ntxwv, thiab txiv qaub, yog qhov zoo tshaj plaws ntawm vitamin C thiab tuaj yeem yooj yim nyiam ua khoom noj txom ncauj los yog ntxiv rau zaub nyoos thiab smoothies. Cov nplooj ntsuab, suav nrog spinach, kale, thiab Swiss chard, tsis tsuas yog muab hlau tab sis kuj muaj vitamin C, ntxiv dag zog rau kev nqus. Tswb peppers, tshwj xeeb tshaj yog cov xim liab thiab daj, tau ntim nrog vitamin C thiab tuaj yeem ntxiv rau do-fries, roasted zaub, los yog nyiam nyoos hauv zaub nyoos. Los ntawm kev suav nrog cov vitamin C-nplua nuj cov zaub mov hauv koj cov zaub mov noj, koj tuaj yeem ua kom pom kev zoo ntawm cov hlau, uas yog ib qho tseem ceeb rau kev noj qab haus huv thiab kev noj qab haus huv.
Tau txais calcium txaus los ntawm cov mis nyuj uas muaj zog, nplooj ntsuab, taum paj, thiab noob hnav.
Calcium yog cov ntxhia tseem ceeb rau kev tswj cov pob txha thiab cov hniav kom muaj zog, thiab nws tuaj yeem yooj yim tau los ntawm kev noj zaub mov zoo. Fortified cog-raws li mis nyuj, xws li almond, soy, los yog oat mis nyuj, yog ib qhov zoo ntawm calcium, muab cov nyiaj zoo ib yam li mis nyuj. Cov nplooj ntsuab, xws li kale, collard greens, thiab bok choy, kuj yog qhov zoo heev ntawm calcium. Xws li cov zaub ntsuab no hauv koj cov zaub mov, txawm nyob hauv cov zaub xam lav, do-fries, los yog smoothies, tuaj yeem pab koj ua tau raws li koj cov kev xav tau calcium. Tofu, ua los ntawm cov taum pauv, yog lwm qhov kev xaiv calcium uas muaj peev xwm muab tso rau hauv ntau yam tais diav, xws li do-fries lossis tofu scrambles. Tsis tas li ntawd, cov noob hnav noob hnav yog ib qho zoo heev ntawm calcium thiab tuaj yeem ua rau cov zaub nyoos, ntxiv rau hauv tsev ua granola tuav, los yog siv los ua ib qho topping rau roasted zaub. Los ntawm kev koom nrog cov nroj tsuag no ntawm calcium rau hauv koj cov zaub mov, koj tuaj yeem ua kom koj ua tau raws li koj cov kev xav tau khoom noj khoom haus thaum txaus siab rau ntau hom kev noj zaub mov thiab kev noj zaub mov zoo.
Xyuas kom muaj cov vitamin B12 kom txaus nrog cov tshuaj ntxiv lossis cov khoom noj uas muaj zog xws li cov nplej.
Txhawm rau tswj hwm kev noj qab haus huv ntawm cov nroj tsuag raws li kev noj haus, nws yog ib qho tseem ceeb kom ntseeg tau tias kev noj cov vitamin B12 txaus. Cov khoom noj tseem ceeb no feem ntau pom muaj nyob hauv cov khoom noj tsiaj, ua rau nws nyuaj rau vegans kom tau txais los ntawm lawv cov zaub mov. Txhawm rau hais txog qhov no, nws raug nquahu kom muab cov tshuaj vitamin B12 los yog noj cov zaub mov muaj zog xws li cov nplej. Cov tshuaj vitamin B12 tuaj yeem ua ntau hom, nrog rau cov ntsiav tshuaj, tshuaj ntsiav, lossis sublingual tee, thiab tuaj yeem yooj yim muab tso rau hauv koj lub neej txhua hnub. Tsis tas li ntawd, ntau cov txiv hmab txiv ntoo raws li cov nroj tsuag muaj zog nrog vitamin B12, muab kev xaiv yooj yim thiab siv tau los ua kom tau raws li koj cov kev xav tau kev noj haus. Nco ntsoov sab laj nrog tus kws kho mob kom txiav txim siab npaum li cas thiab xyuas kom koj tswj hwm cov qib vitamin B12 kom zoo ntawm koj txoj kev taug kev.
Tsis txhob skimp ntawm cov rog noj qab haus huv - suav nrog avocados, txiv roj roj, thiab txiv ntoo hauv koj cov zaub mov noj.
Thaum ua raws li kev noj zaub mov noj, nws tseem ceeb heev kom tsis txhob saib xyuas qhov tseem ceeb ntawm cov rog noj qab haus huv. Avocados, txiv roj roj, thiab txiv ntseej yog qhov zoo tshaj plaws ntawm cov khoom noj tseem ceeb no. Kev sib xyaw cov khoom noj no rau hauv koj cov zaub mov tsis tsuas yog ntxiv cov tsw thiab kev ntxhib los mos tab sis kuj muab ntau yam txiaj ntsig kev noj qab haus huv. Avocados yog nplua nuj nyob rau hauv monounsaturated fats, uas yog paub los txhawb lub plawv. Txiv roj roj, tshwj xeeb tshaj yog cov nkauj xwb ntau yam, yog ntim nrog antioxidants thiab anti-inflammatory zog. Cov txiv ntseej, xws li almonds thiab walnuts, tsis yog tsuas yog qhov zoo ntawm cov rog noj qab haus huv xwb tab sis kuj muab cov khoom noj tseem ceeb xws li cov protein thiab fiber ntau. Yog li, tsis txhob ua siab deb suav nrog avocados, txiv roj roj, thiab txiv ntseej hauv koj cov zaub mov noj kom ntseeg tau tias koj tau txais cov rog tsim nyog rau kev noj qab haus huv thiab kev noj qab haus huv.
Tau txais koj cov omega-3s los ntawm chia noob, flaxseeds, noob hemp, thiab walnuts.
Txhawm rau tswj hwm kev noj zaub mov kom zoo, nws yog ib qho tseem ceeb los xyuas kom meej tias koj tau txais kev txaus siab ntawm omega-3 fatty acids. Tsis txhob cia siab rau cov ntses ua ib qhov chaw, cov neeg noj zaub mov tuaj yeem tig mus rau chia noob, flaxseeds, noob hemp, thiab walnuts. Cov zaub mov no yog nplua nuj nyob rau hauv alpha-linolenic acid (ALA), ib hom omega-3 fatty acid uas lub cev hloov mus rau hauv EPA thiab DHA. Chia noob, piv txwv li, yog me me tab sis muaj zog lub zog uas muaj qhov siab ntawm ALA. Ib yam li ntawd, flaxseeds muaj npe nrov rau lawv cov ntsiab lus omega-3 thiab tuaj yeem yooj yim muab tso rau hauv smoothies, oatmeal, lossis cov khoom ci. Hemp noob muab tag nrho qhov chaw ntawm cov protein thaum xa zaub mov noj omega-3s. Thaum kawg, walnuts tsis yog tsuas yog muaj kev txaus siab tab sis kuj tau ntim nrog ALA, ua rau lawv yooj yim thiab qab txoj hauv kev los txhawb koj cov omega-3 kom tsawg. Los ntawm kev koom nrog cov nroj tsuag no ntawm omega-3s rau hauv koj cov zaub mov, koj tuaj yeem ua kom koj tau raws li koj cov kev xav tau kev noj haus thaum txaus siab rau ntau yam kev noj haus thiab sib npaug.
Tham nrog tus kws kho mob rau tus kheej cov lus qhia txog kev ua kom tau raws li koj cov kev xav tau ntawm cov khoom noj vegan.
Thaum nws los txog ua raws li kev noj zaub mov vegan, nrhiav kev qhia tus kheej los ntawm tus kws kho mob sau npe tuaj yeem ua tau zoo kawg. Txawm hais tias muaj ntau qhov chaw cog qoob loo ntawm cov as-ham tseem ceeb, nws tseem ceeb heev kom ntseeg tau tias koj ua tau raws li koj tus kheej cov kev xav tau. Tus kws kho mob tuaj yeem soj ntsuam koj tus cwj pwm kev noj haus tam sim no, txheeb xyuas cov khoom noj muaj peev xwm, thiab muab cov lus pom zoo los pab koj ua tiav kev noj qab haus huv ntawm cov zaub mov vegan. Lawv tuaj yeem coj koj xaiv ntau yam khoom noj muaj txiaj ntsig zoo, ua kom muaj protein ntau txaus, thiab ua kom koj noj cov vitamins thiab minerals xws li hlau, calcium, thiab vitamin B12. Nrog lawv cov kev txawj ntse, koj tuaj yeem ntseeg siab taug qab lub ntiaj teb ntawm vegan khoom noj khoom haus, paub tias koj tau ntsib koj cov kev xav tau tshwj xeeb rau kev noj qab haus huv mus sij hawm ntev thiab kev noj qab haus huv.
Nws yog qhov tseeb tias kev noj zaub mov zoo cog qoob loo tuaj yeem muab tag nrho cov as-ham tsim nyog rau kev noj qab haus huv zoo. Los ntawm kev sib koom ua ke ntawm ntau yam, cov zaub mov muaj txiaj ntsig zoo thiab ua tib zoo saib xyuas cov khoom noj tseem ceeb xws li cov protein, hlau, thiab calcium, vegans tuaj yeem ua tau raws li lawv cov kev xav tau kev noj haus. Tsis tas li ntawd, nrog rau qhov muaj koob meej zuj zus thiab kev nkag tau ntawm cov kev xaiv vegan, nws yeej tsis tau yooj yim dua los ua raws li kev noj zaub mov noj thiab sau nws cov txiaj ntsig kev noj qab haus huv ntau. Raws li ib txwm muaj, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog tus kws kho mob ua ntej yuav hloov pauv kev noj haus tseem ceeb. Nrog rau kev npaj thiab kev kawm kom raug, kev noj zaub mov vegan tuaj yeem yog qhov kev xaiv noj qab haus huv thiab ruaj khov rau kev noj qab haus huv.
FAQ
Dab tsi yog qee qhov tseem ceeb cov as-ham uas vegans yuav tsum tau them sai sai rau thiab yuav ua li cas thiaj li tau txais los ntawm kev noj zaub mov?
Cov vegans yuav tsum tau ua kom lawv tau txais cov as-ham txaus xws li cov protein, vitamin B12, hlau, calcium, thiab omega-3 fatty acids. Protein tuaj yeem tau txais los ntawm cov nroj tsuag xws li legumes, taum paj, tempeh, thiab quinoa. Vitamin B12 tuaj yeem tau txais los ntawm cov khoom noj muaj zog lossis cov tshuaj ntxiv. Hlau tuaj yeem pom hauv cov khoom noj xws li cov nplooj ntsuab tsaus, lentils, thiab taum paj, thiab nws qhov nqus tau tuaj yeem txhim kho los ntawm kev noj cov zaub mov muaj vitamin C. Calcium tuaj yeem tau txais los ntawm cov chaw cog qoob loo xws li cog cov mis nyuj khov, taum paj, thiab cov nplooj ntsuab tsaus. Omega-3 fatty acids tuaj yeem tau txais los ntawm flaxseeds, chia noob, walnuts, thiab algae-based supplements.
Puas muaj cov tshuaj tshwj xeeb uas vegans yuav tsum xav txog kev noj kom ntseeg tau tias lawv tau txais tag nrho cov khoom noj tsim nyog?
Yog lawm, muaj qee yam khoom noj uas vegans yuav tsum tau ntxiv nrog kom ntseeg tau tias lawv ua tau raws li lawv cov kev xav tau kev noj haus. Vitamin B12 yog qhov tseem ceeb tshaj plaws, vim nws feem ntau pom hauv cov khoom tsiaj. Cov neeg tsis noj nqaij yuav tsum xav txog kev ntxiv nrog cov vitamin D, omega-3 fatty acids, thiab iodine, vim tias cov as-ham no tuaj yeem nyuaj dua kom tau txais los ntawm kev noj zaub mov noj. Nws yog ib qho tseem ceeb rau vegans yuav tsum nco ntsoov txog lawv cov khoom noj khoom haus thiab sab laj nrog tus kws kho mob los txiav txim seb qhov kev noj qab haus huv puas tsim nyog rau lawv cov kev xav tau tshwj xeeb.
Yuav ua li cas vegans kom ntseeg tau tias lawv tau txais cov protein txaus hauv lawv cov khoom noj yam tsis muaj kev vam khom rau tsiaj cov khoom?
Cov vegans tuaj yeem ua kom lawv tau txais cov protein ntau txaus hauv lawv cov zaub mov los ntawm kev sib xyaw ntau yam ntawm cov nroj tsuag muaj protein ntau. Cov zaub mov xws li legumes (taum, lentils, chickpeas), taum paj, tempeh, seitan, quinoa, chia noob, noob hemp, thiab edamame yog tag nrho cov zoo ntawm cov protein. Tsis tas li ntawd, kev noj zaub mov kom zoo uas suav nrog ntau yam txiv hmab txiv ntoo, zaub, txiv ntoo, thiab noob kuj tuaj yeem pab cov vegans kom tau raws li lawv cov kev xav tau ntawm cov protein. Nws yog ib qho tseem ceeb rau vegans yuav tsum nco ntsoov txog lawv cov protein kom tsawg thiab xyuas kom meej tias lawv tau noj cov calories txaus los txhawb lawv cov kev ua ub no thiab kev ua neej.
Dab tsi yog cov nroj tsuag zoo ntawm cov vitamins thiab minerals, xws li hlau thiab calcium?
Cov nroj tsuag zoo ntawm cov vitamins thiab minerals tseem ceeb suav nrog spinach, kale, thiab lwm yam nplooj ntsuab rau cov hlau; tofu, tempeh, thiab fortified cog-raws li mis nyuj rau calcium; lentils, chickpeas, thiab quinoa rau hlau thiab calcium; thiab chia noob, flaxseeds, thiab walnuts rau omega-3 fatty acids. Tsis tas li ntawd, cov khoom noj muaj zog cog qoob loo xws li cereals thiab zaub mov poov xab tuaj yeem muab cov vitamins thiab minerals tseem ceeb.
Puas muaj tej yam tsis zoo lossis kev pheej hmoo rau kev noj qab haus huv cuam tshuam nrog kev noj zaub mov vegan, thiab lawv tuaj yeem tiv thaiv lossis tswj tau li cas?
Txawm hais tias kev npaj noj zaub mov zoo vegan tuaj yeem muab tag nrho cov khoom noj tsim nyog, muaj peev xwm tsis txaus uas xav tau kev saib xyuas. Cov vegans yuav tsis muaj vitamin B12, hlau, calcium, thiab omega-3 fatty acids. Cov no tuaj yeem tswj hwm los ntawm kev koom nrog cov khoom noj muaj zog lossis cov tshuaj ntxiv, xws li B12-fortified cog-raws li cov mis nyuj los yog cov poov xab. Cov zaub mov muaj hlau zoo li legumes thiab nplooj zaub ntsuab pab tiv thaiv kab mob ntshav qab zib, thaum cov calcium uas zoo li taum paj thiab cov kua mis cog qoob loo txhawb cov pob txha noj qab haus huv. Cov vegans tuaj yeem tau txais omega-3 fatty acids los ntawm flaxseeds, chia noob, los yog cov tshuaj algae. Kev kuaj ntshav tsis tu ncua thiab kev sab laj nrog tus kws kho mob sau npe tuaj yeem ua kom muaj kev noj zaub mov kom raug thiab pab tiv thaiv kev tsis txaus lossis kev pheej hmoo rau kev noj qab haus huv.
