Txais Kev Noj Qab Haus Huv Nroj Tsuag
Txhua lub neej tseem ceeb. Txawm li cas los xij, ntau lab tus tsiaj txhua xyoo raug tsa hauv cov chaw ua liaj ua teb uas lawv cov kev xav tau yooj yim tshaj plaws - thiab lawv txoj cai nyob ywj pheej - raug tsis lees paub. Lawv yog cov neeg txawj ntse, lub siab xav nrog lub peev xwm los hlub, ntshai, thiab hnov mob. Tab sis es tsis txhob muaj kev khuv leej, lawv tau ntsib nrog kev kaw, kev ua phem, thiab ib qho system uas pom lawv ua khoom muag.
Xaiv txoj kev ua neej raws li tsob nroj yog ib txoj kev ua siab zoo. Nws yog ib txoj kev hais tias: lawv tsis yog peb los siv. Los ntawm kev hloov cov nqaij, mis nyuj, thiab qe nrog lwm cov nroj tsuag, koj tau sawv ntsug rau cov tsiaj - tsis kam txhawb kev lag luam tsim los ntawm kev txom nyem.
Tab sis qhov cuam tshuam tsis xaus rau ntawd. Kev noj zaub mov raws li cog qoob loo txhawb koj lub cev nrog lub zog ntawm cov txiv hmab txiv ntoo, zaub, legumes, nplej, txiv ntoo, thiab noob. Nws txhawb koj txoj kev noj qab haus huv, txo koj txoj kev taug ib puag ncig, thiab ua kom koj cov kev xaiv niaj hnub nrog koj qhov tseem ceeb tshaj plaws: kev khuv leej, kev ncaj ncees, thiab kev ruaj khov.
Kev hloov mus rau txoj kev ua neej raws li tsob nroj tsis tas yuav dhau mus - nws pib nrog cov kauj ruam me me. Koj tsis tas yuav ua kom zoo tag nrho. Koj tsuas yog yuav tsum pib.
Xav tau kev txhawb nqa? Koj tsis nyob ib leeg. Ntau txhiab tus ua haujlwm txhua hnub. Ua raws li cov zaub mov txawv, koom nrog cov zej zog cog qoob loo, thiab nyob twj ywm xav paub. Txoj kev no yog koj li - thiab txhua kauj ruam koj ua qhov tseem ceeb.
Mus cog-raws li tsis yog hais txog kev txwv. Nws yog hais txog kev nrhiav pom.
Cia qhov no yog koj qhov pib.
Cov kauj ruam los ua cov nroj tsuag
Paub Koj "Vim Li Cas"
Nkag siab koj qhov kev txhawb siab: kev noj qab haus huv, tsiaj noj qab haus huv, lossis ib puag ncig. Muaj ib qho laj thawj meej pab koj ua siab ntev thiab ntseeg siab.
Qhia Koj Tus Kheej Txog Kev Noj Qab Haus Huv
Kawm paub yuav ua li cas kom tau txais cov as-ham tseem ceeb: protein, hlau, calcium, B12, thiab omega-3. Cov nroj tsuag zoo muaj xws li legumes, ceev, noob, nplooj ntsuab, tag nrho cov nplej - thiab tejzaum nws ntxiv.
Hloov maj mam
Pib los ntawm kev txiav nqaij liab, ces nqaij qaib thiab nqaij nruab deg. Tom qab ntawd, tshem cov qe thiab mis nyuj - lossis mus rau ib pluas noj ib zaug (piv txwv li, pib nrog cov zaub mov noj uas cog qoob loo). Txav mus ntawm koj tus kheej-kev hloov qeeb yog tseem ua tiav.
Tshawb nrhiav cov kev xaiv cog qoob loo
Sim cog cov mis nyuj (oat, almond, soy), cog cheeses, taum pauv, tempeh, thiab nqaij hloov. Tshawb nrhiav cov zaub mov txawv ntawm cov nroj tsuag thiab rov tsim cov zaub mov koj nyiam yam tsis muaj cov khoom siv tsiaj.
Ua Koj Ib puag ncig cog-raws li
Khaws koj chav ua noj nrog cov khoom tseem ceeb ntawm cov nroj tsuag. Hloov mus rau kev ua phem-dawb, cog-raws li cov tshuaj pleev ib ce, cov khoom tu, thiab khaub ncaws yog tias koj xav mus tshaj li zaub mov.
Tau txais kev txhawb nqa & Ua siab zoo rau koj tus kheej
Ua raws li cov zej zog cog qoob loo, cov neeg muaj feem cuam tshuam, lossis cov rooj sab laj. Tsis txhob txhawj yog tias koj plam - tsis muaj leej twg zoo tag nrho. Kev vam meej zoo dua li kev ua tiav.
Cov Lus Qhia rau Kev Noj Qab Haus Huv Vegan Diet
Cov zaub mov uas peb muab tso rau hauv peb lub cev tseem ceeb - tsis yog rau peb txoj kev noj qab haus huv xwb, tab sis rau peb lub zog, tsom ntsoov, thiab kev noj qab nyob zoo mus ntev. Kev noj zaub mov kom muaj txiaj ntsig zoo tuaj yeem muab tag nrho cov as-ham tseem ceeb uas koj lub cev xav tau. Nov yog yuav ua li cas kom raug:
Muab ntau hom txiv hmab txiv ntoo thiab zaub rau hauv koj cov zaub mov. Txhua pawg xim muaj cov tshuaj antioxidants tshwj xeeb, cov vitamins, thiab phytonutrients uas txhawb nqa ntau yam ntawm koj txoj kev noj qab haus huv.
Txiv hmab txiv ntoo muaj fiber ntau, dej, thiab cov vitamins tseem ceeb xws li vitamin C thiab potassium. Khoom txom ncauj ntawm txiv apples, berries, txiv tsawb, los yog txiv kab ntxwv thoob plaws lub lim tiam rau ntuj lub zog thiab kev tiv thaiv kab mob.
Fiber txhawb kev zom zaub mov, sib npaug ntawm cov ntshav qab zib, thiab pab kom koj noj qab haus huv ntev. Taum, tag nrho cov nplej, lentils, zaub, thiab noob yog qhov zoo tshaj plaws ntawm fiber ntau hauv kev noj zaub mov zoo.
Koj tsis tas yuav khoom noj mis nyuj kom tau raws li koj qhov kev xav tau calcium. Cov nplooj ntsuab (xws li kale thiab bok choy), cov txiv hmab txiv ntoo cog qoob loo, taum paj, almonds, thiab noob hnav noob hnav yog tag nrho cov nroj tsuag zoo li calcium.
Protein yog qhov tseem ceeb rau kev kho cov leeg nqaij thiab kev tiv thaiv kab mob. Txaus siab rau ntau yam legumes, lentils, chickpeas, quinoa, taum paj, tempeh, seitan, thiab txiv ntseej kom tau raws li koj cov kev xav tau protein ntau txhua hnub.
Vitamin B12 tsis muaj nyob hauv cov nroj tsuag, yog li nws yog ib qho tseem ceeb uas yuav tsum muaj cov khoom noj muaj zog (xws li cov mis nyuj los yog cereals) los yog noj cov tshuaj B12 ntxiv kom noj qab nyob zoo thiab muaj zog.
Hloov Qhov no Nrog Qhov no ...
Almond mis nyuj, oat mis nyuj, soy mis nyuj, cashew mis nyuj
Lentils, chickpeas, taum dub, taum pauv, tempeh, seitan, kua nplaum nplaum
Cov txiv laum huab xeeb (xws li cashew, almond), soy cheese, khoom noj khoom haus poov xab
Vegan cream cheese (ua los ntawm cashews, tofu, los yog txiv maj phaub)
Txiv maj phaub yogurt, almond yogurt, soy yogurt, oat yogurt
Tsis yog mis nyuj khov (txiv maj phaub, almond mis nyuj, oat mis nyuj)
Vegan butter (cog roj), txiv maj phaub roj, txiv roj roj, avocado
Silken tofu, chickpea hmoov mix, mashed qos yaj ywm, JUST Egg (mung taum)
Flax qe, chia qe, applesauce, mashed banana, aquafaba (chickpea brine)
Maple phoov, agave nectar, hnub syrup
Tshawb nrhiav cov khoom noj uas cog qoob loo
Kev hloov mus rau kev ua neej raws li cog tsis tau txhais hais tias muab qhov tsw, ntau yam, lossis kev txaus siab. Qhov tseeb, nws yog lub sijhawm los tshawb txog lub ntiaj teb zoo siab thiab muaj ntau yam khoom noj uas zoo dua rau koj txoj kev noj qab haus huv, tsiaj txhu, thiab lub ntiaj teb.
Txawm hais tias koj tab tom npaj zaub mov hauv tsev lossis noj mov, muaj ntau ntau cov kev xaiv cog qoob loo uas muaj rau txhua tus saj thiab kev ua neej.
Ua noj cov nroj tsuag hauv tsev yog yooj yim dua puas tau. Los ntawm hearty curries thiab pastas mus rau cov zaub xam lav tshiab thiab smoothies, qhov ua tau yog qhov kawg. Tsom ntsoov rau tag nrho, noj cov khoom xyaw xws li nplej, legumes, zaub, txiv hmab txiv ntoo, txiv ntoo, thiab noob - thiab sim nrog cov nroj tsuag hloov pauv rau nqaij, mis nyuj, thiab qe.
Ntau thiab ntau lub tsev noj mov tam sim no muaj vegan los yog cog cov kev xaiv, kom meej meej thiab tag nrho ntawm tsw. Txawm hais tias koj tab tom tuav nrawm los yog noj mov ntawm qhov nyiam hauv zos, tsis txhob yig nug kom hloov pauv cov nroj tsuag-ntau qhov chaw zoo siab.
Tshawb nrhiav cov zaub mov tshiab yog ib feem ntawm kev xyiv fab ntawm kev mus rau cov nroj tsuag. Xav paub ntau ntxiv, sim ua tej yam tshiab, thiab tshawb pom tias kev hlub tshua zoo npaum li cas.
GlobalData tau tshaj tawm tias 70% ntawm lub ntiaj teb cov pej xeem tab tom txo lossis tshem tawm lawv cov nqaij noj. Cov qauv no tau tsav los ntawm ntau yam, suav nrog kev txhawj xeeb txog kev noj qab haus huv, tsiaj noj qab haus huv, thiab kev cuam tshuam ib puag ncig ntawm kev tsim nqaij.
Noj Kom Zoo Dua: Qhia & Cov Lus Qhia
Daim ntawv qhia khw
Kawm paub yuav ua li cas xaiv kev lim hiam-dawb, muaj kev cia siab, thiab cov khoom noj muaj txiaj ntsig zoo thiab muaj kev yooj yim.
Zaub mov thiab zaub mov
Tshawb nrhiav cov zaub mov qab thiab cov zaub mov yooj yim cog uas yooj yim rau txhua pluas noj.
Tswv yim thiab Hloov
Tau txais tswv yim tswv yim los pab koj yooj yim hloov mus rau ib tsob ntoo-ua neej nyob.
Puas yog vegans xav tau kev pab ntxiv?
Kev npaj noj zaub mov zoo tuaj yeem muab yuav luag tag nrho cov as-ham uas koj lub cev xav tau thiab feem ntau noj qab haus huv dua li cov khoom noj hauv Western uas suav nrog nqaij, ntses, qe, thiab mis nyuj. Cov neeg ua raws li kev noj zaub mov zoo li cog qoob loo feem ntau noj fiber ntau, antioxidants, thiab cov nroj tsuag muaj txiaj ntsig zoo. Txawm li cas los xij, muaj ob peb cov as-ham uas cov neeg noj zaub mov noj thiab cov neeg tsis noj zaub mov yuav tsum tau saib xyuas, suav nrog vitamin B12, vitamin D, thiab iodine. Txij li thaum vitamin B12 feem ntau pom muaj nyob rau hauv cov tsiaj cov khoom, cov neeg ntawm cov nroj tsuag raws li kev noj haus yuav tsum tau cov zaub mov muaj zog los yog tshuaj ntxiv. Cov vitamin D qib tuaj yeem qis vim muaj hnub ci tsawg, thiab kev noj iodine yuav tsis txaus yam tsis muaj zaub mov xws li iodised ntsev lossis seaweed.
Omega-3 fatty acids yog lwm cov khoom noj tseem ceeb uas yuav tsum xav txog. Thaum cov chaw cog qoob loo muab ALA, lub cev hloov mus rau cov ntaub ntawv nquag EPA thiab DHA raug txwv, yog li qee qhov kev noj zaub mov raws li cog yuav tau txais txiaj ntsig los ntawm cov tshuaj algae. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov vitamin D tsawg, iodine, thiab omega-3 muaj nyob rau hauv cov pej xeem, tsis yog cov zaub mov ntawm cov nroj tsuag. Yog li, kev saib xyuas kev noj qab haus huv thiab kev siv tshuaj ntxiv lossis cov khoom noj muaj zog thaum xav tau tuaj yeem pab txhua tus tswj kev noj qab haus huv.
B12 yog qhov tseem ceeb - thiab yooj yim kom tau.
Feem ntau cov vegans xav tau B12 ntxiv, tab sis qhov ntawd tsis txawv. Ntau tus neeg, tsis hais txog kev noj zaub mov, muaj B12 tsawg. Niaj hnub no cov nqaij muaj B12 tsawg dua li nws tau ua ib zaug - feem ntau vim tias cov tsiaj ua liaj ua teb twb tau muab tshuaj ntxiv lawm. Yog li cas ho tsis hla tus neeg nruab nrab thiab coj koj tus kheej?
Txhua Hnub B12: Yam Koj Yuav Tsum Paub
Cov neeg laus feem ntau xav tau cov vitamin B12 me me xwb, tab sis tsis yog tag nrho nws tau txais - tshwj xeeb tshaj yog los ntawm cov tshuaj. Tias yog vim li cas cov kws tshaj lij pom zoo kom noj ib hnub ntxiv ntawm 50 micrograms, lossis 2,000 micrograms txhua lub lim tiam. Koj tuaj yeem suav nrog B12-fortified zaub mov hauv koj cov zaub mov - xws li cov kua mis cog, cov poov xab noj zaub mov, noj tshais cereals, thiab kis. Txawm hais tias cov lus qhia tseem ceeb qhia me ntsis txog li 1.5 txog 4 micrograms ib hnub twg, ntau tus kws paub txog kev noj qab haus huv pom zoo kom noj ntau dua txhua hnub (4-20 micrograms) kom muaj kev nqus txaus thiab tiv thaiv qhov tsis txaus. B12 yog dej-soluble, yog li txhua yam ntxiv yog ib txwm tawm los ntawm lub cev, ua kom muaj kev noj qab haus huv tsis tu ncua thiab tseem ceeb.
Vim li cas peb thiaj xav tau B12?
Vitamin B12 pab lub cev ua kom muaj zog ntawm cov zaub mov, txhawb kev noj qab haus huv ntawm paj hlwb, tsim cov qe ntshav liab, DNA synthesis, thiab ua haujlwm nrog folic acid los txhim kho kev siv hlau, tiv thaiv kab mob, thiab mus ob peb vas. B12 yog ib txwm ua los ntawm cov kab mob hauv av. Yav dhau los, tib neeg (thiab tsiaj) tau txais los ntawm cov khoom tsis huv. Niaj hnub no, kev huv huv niaj hnub txhais tau hais tias peb yuav tsum tau txais los ntawm cov khoom noj muaj zog lossis cov tshuaj ntxiv. Txawm tias cov tsiaj ua liaj ua teb tau txais B12 los ntawm kev ntxiv - yog li nws zoo dua hla tus neeg nruab nrab. Txawm hais tias lub cev tsuas yog xav tau me me xwb, kev noj zaub mov tsis tu ncua yog qhov tseem ceeb. Cov koob tshuaj ntau (txog 2,000 mcg txhua hnub) suav tias yog kev nyab xeeb. Txawm li cas los xij, kev nqus tau tuaj yeem cuam tshuam los ntawm qee yam tshuaj (xws li Metformin lossis PPIs), haus luam yeeb, lossis kev noj qab haus huv.
Kuv Puas Xav Tau Kev Pab Ntxiv?
Yog - B12 cov tshuaj tau pom zoo rau cov neeg tsis noj nqaij thiab cov neeg muaj hnub nyoog tshaj 50 xyoo, vim tias qhov nqus tau poob qis nrog lub hnub nyoog. Kev noj tshuaj ntxiv pab tiv thaiv qhov tsis txaus.
Cov cim qhia ntawm B12 Deficiency
Cov tsos mob yuav muaj xws li qaug zog, tsis muaj zog, tingling rhiab heev, nqaij tsis muaj zog, kev nyuaj siab, thiab nco los yog concentration. B12 tsis muaj peev xwm kuj tuaj yeem nce qib homocysteine , ua rau muaj kev pheej hmoo ntawm kab mob plawv. Yog hais tias muaj kev txhawj xeeb, sab laj nrog kws kho mob rau ib qho kev sim yooj yim - nws yooj yim kho tau nrog tshuaj los yog txhaj tshuaj.
Qhov zoo tshaj plaws cog-raws li qhov chaw ntawm B12
Cov chaw cog qoob loo sab saum toj suav nrog cov kev xaiv muaj zog xws li cov khoom noj khoom haus poov xab, cov poov xab rho tawm, cog cov mis nyuj, yogurts, khoom qab zib, noj tshais cereals, thiab margarine. Nco ntsoov xyuas cov ntawv kom paub tseeb tias lawv yog B12-fortified - thiab nco ntsoov, cov tshuaj tseem ceeb tseem ceeb heev!
Cov ntaub ntawv
- Benham AJ, Gallegos D, Hanna KL et al. 2022. Vitamin B12 Supplementation Adequacy in Australian Vegan Study Participants. Khoom noj khoom haus. 14 (22) 4781 ib.
- Campdesuner V, Teklie Y, Alkayali T et al. 2020. Nitrous Oxide-Induced Vitamin B12 Deficiency Ua rau Myelopathy. Cureus. 12 (7) e9088.
- Fang H, Kang J thiab Zhang D. 2017. Microbial zus tau tej cov vitamin B12: kev tshuaj xyuas thiab yav tom ntej foundations. Microbial Cell Factories. 16 (1) 15.
- Marques de Brito B, Campos VM, Neves FJ et al. 2023. Vitamin B12 qhov chaw hauv cov khoom noj uas tsis yog tsiaj txhu: kev tshuaj xyuas zoo. Kev tshuaj xyuas tseem ceeb hauv Food Science thiab Nutrition. 63 (26) 7853-7867.
- Rizzo G, Laganà AS, Rapisarda AM et al. 2016 Vitamin B12 ntawm cov neeg tsis noj nqaij: Cov xwm txheej, kev soj ntsuam thiab ntxiv. Khoom noj khoom haus. 8 (12) 767.
- Sobczyńska-Malefora A, Delvin E, McCaddon A et al. 2021. Vitamin B12 xwm txheej hauv kev noj qab haus huv thiab kab mob: kev tshuaj xyuas tseem ceeb. Kev kuaj mob ntawm qhov tsis txaus thiab tsis txaus - kev kho mob thiab kev kuaj mob pitfalls. Kev tshuaj xyuas tseem ceeb hauv Clinical Laboratory Sciences. 58 (6) 399-429.
- Watanabe F thiab Bito T. 2018. Vitamin B12 qhov chaw thiab microbial kev sib cuam tshuam. Experimental Biology thiab Tshuaj (Maywood). 243 (2) 148-158.
- Temova Rakusa Ž, Roškar R, Hickey N et al. 2022. Vitamin B12 nyob rau hauv cov zaub mov, khoom noj khoom haus, thiab tshuaj-Kev tshuaj xyuas ntawm nws lub luag hauj lwm thiab cov khoom uas muaj kev tsom mus rau nws ruaj khov. Molecules. 28 (1) 240.
Vim li cas Vitamin D tseem ceeb - thiab yuav ua li cas kom tau nws?
Vitamin D pab lub cev nqus calcium, txhawb kev tiv thaiv kab mob, thiab tswj cov pob txha thiab cov leeg noj qab haus huv. Thaum peb tuaj yeem ua rau nws dhau los ntawm tshav ntuj, yam xws li qhov chaw, lub suab tawv nqaij, lub sijhawm xyoo, thiab kev siv tshuaj pleev thaiv hnub tuaj yeem cuam tshuam cov txheej txheem no.
Koj Puas Xav Tau Txhua Hnub?
Cov neeg laus feem ntau xav tau 10-20 micrograms (400-800 IU) ntawm vitamin D ib hnub twg, nyob ntawm hnub nyoog, qhov chaw, thiab raug tshav ntuj. Thaum lub caij nplooj zeeg thiab lub caij ntuj no - lossis yog tias koj tau txais tshav ntuj me ntsis - nws pom zoo kom noj ib hnub ntxiv ntawm 10 micrograms (400 IU). Cov neeg uas muaj tawv nqaij tawv, cov laus, lossis cov neeg uas npog lawv cov tawv nqaij yuav xav tau nws txhua xyoo.
Vim li cas peb thiaj xav tau Vitamin D?
Vitamin D yog qhov tseem ceeb rau kev noj qab haus huv cov pob txha, cov hniav, thiab cov leeg los ntawm kev pab lub cev nqus calcium thiab tswj cov qib phosphate. Lub npe hu ua "sunshine vitamin," nws tau tsim nyob rau hauv daim tawv nqaij los ntawm kev raug tshav ntuj, tab sis tej yam xws li tawv nqaij tawv, tshuaj pleev thaiv hnub, txwv hnub raug, thiab lub caij yuav txo tau nws cov hauj lwm zoo. Muaj ob hom ntawv tseem ceeb: vitamin D2, uas ib txwm yog vegan, thiab D3, uas feem ntau yog muab los ntawm cov tsiaj, tab sis kuj muaj nyob rau hauv cov ntaub ntawv vegan ua los ntawm cov nceb lossis lichen. Qee cov khoom noj uas muaj cov nroj tsuag muaj zog nrog cov vitamin D, tab sis nws yog ib qho tseem ceeb uas yuav tsum tau kuaj xyuas cov ntawv, vim tsis yog tag nrho cov ntxiv D yog vegan. Yog tias koj tsis txaus los ntawm tshav ntuj lossis zaub mov, vegan D2 lossis cog-raws li D3 ntxiv yog qhov kev xaiv txhim khu kev qha.
Kuv puas xav tau kev pab ntxiv?
Txawm hais tias koj xav tau cov vitamin D ntxiv nyob ntawm koj lub hnub raug. Yog tias koj siv sijhawm sab nraum zoov tsis tu ncua thaum lub hli hnub ci, koj lub cev yuav ua kom txaus. Txawm li cas los xij, yog tias koj nyob hauv tsev, npog, lossis nyob hauv thaj chaw uas tsis muaj hnub ci - tshwj xeeb tshaj yog thaum lub caij nplooj zeeg thiab lub caij ntuj no - ib qho ntxiv ntawm 10 micrograms (400 IU) txhua hnub yog pom zoo kom tswj cov qib noj qab haus huv.
Cov nroj tsuag zoo tshaj plaws ntawm Vitamin D
Cov chaw cog qoob loo ntawm cov vitamin D muaj tsawg, tab sis koj tuaj yeem pom nws hauv cov khoom noj muaj zog xws li cov mis nyuj cog, cov zaub mov noj tshais, kis, thiab qee hom kua txiv kab ntxwv. Mushrooms raug UV teeb kuj muab vitamin D, feem ntau nyob rau hauv daim ntawv ntawm D2. Nco ntsoov xyuas cov ntawv kom paub tseeb tias cov khoom muaj zog, thiab thaum ua tau, xaiv cov ntawv sau nrog cov vitamin D2 lossis D3 los ntawm lichen lossis algae.
Cov cim qhia ntawm Deficiency
Vitamin D tsis muaj peev xwm ua rau cov leeg tsis muaj zog, mob pob txha (tshwj xeeb tshaj yog nyob rau hauv tus txha nraub qaum, tav, lub xub pwg nyom, lossis lub plab), thiab hauv cov menyuam yaus, nws tuaj yeem ua rau rickets - ib qho mob uas ua rau pob txha deformities, anemia, thiab muaj kev pheej hmoo ntawm kev ua pa.
Cov ntaub ntawv
- Institute of Medicine (IOM). Kev Noj Qab Haus Huv Reference Intakes Calcium thiab Vitamin D.
- Holick, MF Vitamin D Deficiency. New England Journal of Medicine. 2007; 357(3):266-281 : kuv.
- Munns, CF, Shaw, N., Kiely, M., et al. Kev pom zoo thoob ntiaj teb cov lus pom zoo ntawm Kev Tiv Thaiv thiab Kev Tswj Xyuas Khoom Noj Rickets. Phau ntawv Journal of Clinical Endocrinology & Metabolism. 2016; 101(2): 394-415.
- Pludowski, P., Holick, MF, Pilz, S., et al. Vitamin D cuam tshuam rau kev noj qab haus huv musculoskeletal, tiv thaiv kab mob, autoimmunity, kab mob plawv, mob cancer, fertility, cev xeeb tub, dementia thiab kev tuag - Kev tshuaj xyuas cov pov thawj tsis ntev los no. Kev tshuaj xyuas autoimmunity. 2013; 12(10): 976-989.
- Cashman, KD, Dowling, KG, Škrabáková, Z., et al. Tsis muaj vitamin D hauv Tebchaws Europe: kev sib kis? American Journal of Clinical Nutrition. 2016; 103(4): 1033-1044.
- Harvard TH Chan Tsev Kawm Ntawv Kev Noj Qab Haus Huv - Cov Khoom Noj Khoom Haus: Vitamin D
- Lub Tsev Haujlwm Saib Xyuas Tshuaj (US) Pawg Neeg Saib Xyuas Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv rau Vitamin D thiab Calcium. Kev Noj Qab Haus Huv Reference Intakes Calcium thiab Vitamin D. National Academies Press (US); Xyoo 2011.
Lub luag haujlwm tseem ceeb ntawm cov protein hauv tib neeg kev noj qab haus huv thiab khoom noj khoom haus
Protein yog qhov tseem ceeb rau kev tsim thiab kho cov ntaub so ntswg, txhawb kev tiv thaiv kab mob, thiab tsim cov enzymes thiab cov tshuaj hormones. Cov neeg laus feem ntau xav tau txog 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav txhua hnub, nrog kev xav tau ntau dua rau cov neeg ncaws pob, cov poj niam cev xeeb tub, thiab cov laus. Kev noj cov protein kom txaus pab tswj cov leeg nqaij thiab kev noj qab haus huv tag nrho, thaum tsis muaj peev xwm ua rau tsis muaj zog thiab teeb meem kev noj qab haus huv.
Koj xav tau cov protein ntau npaum li cas txhua hnub?
Qhov nruab nrab, cov txiv neej yuav tsum tau noj txog 55 grams ntawm cov protein txhua hnub, thaum cov poj niam xav tau 45 grams. Cov lus qhia tam sim no pom zoo kwv yees li 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav txhua hnub. Piv txwv li, tus poj niam uas muaj hnub nyoog qis dua 65 kilograms xav tau txog 52 grams protein txhua hnub, thaum tus txiv neej nquag hnyav 88 kilograms xav tau 70 grams. Yog tias koj lub hom phiaj yog los tsim cov leeg nqaij, koj cov protein ntau yuav tsum nce ntxiv raws li koj qhov kev ua haujlwm thiab lub hom phiaj tsim cov leeg nqaij, nrog cov neeg ncaws pob tseem ceeb qee zaum noj txog 2 grams ib kilogram ntawm lub cev hnyav txhua hnub. Cov menyuam yaus, cov hluas, thiab cov poj niam pub niam mis feem ntau xav tau me ntsis ntau dua 0.8 grams ib kilogram, tab sis lub ntsiab lus tseem ceeb yog suav nrog cov protein zoo hauv koj cov zaub mov nrog rau cov zaub mov noj qab haus huv thiab cov rog.
Peb puas tau txaus?
Cov neeg feem coob hauv UK noj ntau dua cov protein txaus. Raws li 2014 UK National Diet thiab Nutrition Survey, qhov nruab nrab txhua hnub noj protein yog 85 grams rau cov txiv neej thiab 65 grams rau cov poj niam. Qhov no txhais tau hais tias feem ntau cov tib neeg tau txais tsawg kawg yog 130% ntawm qhov pom zoo txhua hnub, zoo tshaj qhov tsawg kawg nkaus xav tau kev noj qab haus huv.
Vim li cas peb thiaj xav tau nws?
Protein yog ib qho tseem ceeb ntawm txhua lub cell hauv peb lub cev thiab tseem ceeb heev rau ntau yam txheej txheem, suav nrog kev tsim cov tshuaj hormones thiab lwm yam haujlwm tseem ceeb. Nws yog tsim los ntawm cov amino acids, cuaj qhov tseem ceeb vim peb lub cev tsis tuaj yeem tsim lawv, yog li peb yuav tsum tau txais los ntawm peb cov khoom noj. Cov lus dab neeg qub uas koj yuav tsum muab cov khoom noj sib txawv ntawm txhua pluas noj kom tau txais cov protein ntau dhau lawm - noj cov zaub mov sib txawv thiab sib npaug txhua hnub ua kom koj tau txais tag nrho cov amino acids uas koj xav tau. Txawm hais tias kev lag luam hais txog "cov khoom noj muaj protein ntau", feem ntau cov neeg nyob rau sab hnub poob tau noj cov protein ntau dua li qhov xav tau, thiab cov protein tsis txaus yog tsawg heev. Yog li, yog tias koj noj zaub mov noj qab haus huv, ntau yam vegan noj, protein yuav tsis muaj kev txhawj xeeb.
Kuv puas xav tau kev pab ntxiv?
Tshwj tsis yog tias koj yog ib tus kws ncaws pob lossis koom nrog kev ua haujlwm ntawm lub cev xav tau, koj yuav tsis xav tau cov hmoov protein lossis tshuaj ntxiv. Cov neeg feem coob tuaj yeem ua tau raws li lawv cov kev xav tau ntawm cov protein los ntawm kev noj zaub mov zoo yam tsis muaj kev ntxiv ntxiv.
Cov nroj tsuag zoo tshaj plaws
Cov nroj tsuag zoo tshaj plaws ntawm cov protein muaj xws li legumes xws li lentils, chickpeas, thiab taum dub; soy khoom xws li tofu thiab tempeh; txiv ntseej thiab noob zoo li almonds, chia noob, thiab taub dag noob; thiab tag nrho cov nplej suav nrog quinoa, nplej xim av, thiab oats. Cov zaub mov no muab cov protein ntau zoo thiab, thaum noj raws li ib feem ntawm cov khoom noj sib txawv, muab tag nrho cov amino acids tseem ceeb uas koj lub cev xav tau.
Cov cim qhia tsis txaus
Protein deficiency yog tsawg heev nyob rau hauv Western lub teb chaws thiab feem ntau tshwm sim vim muaj mob los yog laus dua tsis noj. Tsuav koj noj cov calories txaus, koj yuav tau txais cov protein txaus. Cov cim qhia ntawm qhov tsis muaj peev xwm muaj xws li tsis muaj zog, qaug zog, tsis muaj zog, cov leeg tsis muaj zog, thiab lub cev tsis muaj zog uas ua rau muaj kab mob ntau dua. Kwashiorkor, ib hom mob hnyav ntawm cov protein tsis txaus ua rau lub plab o, feem ntau tshwm sim hauv cov teb chaws uas muaj protein ntau txaus.
Cov ntaub ntawv
- Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb (WHO):
Cov ntawv ceeb toom thiab cov lus qhia txog kev xav tau cov protein thiab cov amino acids tseem ceeb, hais txog qhov tseem ceeb ntawm kev noj cov protein kom txaus rau kev noj qab haus huv. - Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA) - Cov Txheej Txheem Kev Noj Qab Haus Huv rau Neeg Asmeskas
Cov lus qhia dav dav txog kev xav tau cov protein ntau txhua hnub, qhov chaw, thiab cov lus pom zoo rau ntau pawg neeg. - Lub Tsev Haujlwm Saib Xyuas Tshuaj (IOM) - Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv
Cov lus pom zoo ntawm kev noj cov protein ntau rau ntau pawg hnub nyoog, cov poj niam cev xeeb tub thiab lactating, thiab ncaws pob. - American Journal of Clinical Nutrition
Peer-saib cov kev tshawb fawb txog cov kev xav tau ntawm cov protein, cov leeg nqaij synthesis, thiab cov teebmeem ntawm cov protein tsis txaus. - FAO (Food thiab Kev Ua Liaj Ua Teb Lub Koom Haum Saib Xyuas Kev Ua Liaj Ua Teb ntawm United Nations)
Cov ntaub ntawv qhia thiab tshaj tawm txog cov protein zoo, cov khoom noj muaj protein ntau, thiab cov txheej txheem kev noj haus thoob ntiaj teb. - Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv thiab Kev Ua Ntej Hauv Cov Ntawv Xov Xwm Khoom Noj Khoom Noj
Tshawb Fawb Txog Cov Lus Mev txog kev sib txuas ntawm cov protein, vegan protein txaus, thiab lub luag haujlwm ntawm cov protein hauv kev noj qab haus huv. - National Health Service (NHS) UK
Cov ntaub ntawv kev noj qab haus huv rau pej xeem txog kev noj cov protein, cov tsos mob tsis txaus, thiab cov peev txheej, raws li kev tshawb fawb hauv tebchaws xws li UK National Diet and Nutrition Survey.
Hlau: Vim Li Cas Nws Tseem Ceeb thiab Koj Xav Tau Ntau Npaum Li Cas
Hlau yog ib qho tseem ceeb minerals uas pab nqa oxygen hauv cov ntshav los ntawm cov protein hu ua hemoglobin. Nws txhawb kev tsim hluav taws xob, tiv thaiv kev ua haujlwm, thiab kev noj qab haus huv ntawm tes. Lub cev xav tau hlau los ua cov qe ntshav liab thiab tiv thaiv cov ntshav tsis txaus, ib qho mob uas ua rau qaug zog thiab qaug zog.
Koj Puas Xav Tau Hlau Txhua Hnub?
Cov txiv neej laus feem ntau xav tau txog 8 mg ntawm cov hlau ib hnub, thaum cov poj niam laus xav tau txog 18 mg vim kev coj khaub ncaws poob. Cov poj niam cev xeeb tub xav tau ntau dua - nyob ib ncig ntawm 27 mg ib hnub. Cov neeg tsis noj nqaij thiab cov vegans yuav xav tau ntau dua vim tias cov nroj tsuag muaj hlau (tsis yog-heme) tau yooj yim absorbed dua hlau los ntawm cov tsiaj txhu (heme hlau).
Vim li cas Hlau Tseem Ceeb?
Hlau lub luag haujlwm tseem ceeb yog thauj cov pa oxygen los ntawm lub ntsws mus rau txhua qhov ntawm lub cev. Nws kuj txhawb cov metabolism thiab tiv thaiv kab mob. Yog tsis muaj hlau txaus, lub cev tawm tsam los tsim cov qe ntshav liab txaus, uas tuaj yeem ua rau muaj hlau tsis txaus anemia.
Kuv Puas Xav Tau Kev Pab Ntxiv?
Tsis yog, noj zaub mov noj vegan noj qab haus huv uas muaj cov khoom noj hauv qab no txhua hnub yuav pab tau koj cov kev xav tau.
Kuv Puas Xav Tau Kev Pab Ntxiv?
Cov nroj tsuag zoo tshaj plaws ntawm cov hlau muaj xws li cov nplej tag nrho xws li quinoa, wholemeal spaghetti, thiab wholemeal bread, as well as fortified breakfast cereals. Pulses xws li lentils, tempeh (fermented soybeans), taum paj, taum ci, taum raum, thiab peas yog qhov zoo heev. Cov noob xws li taub taub, noob hnav noob hnav, thiab tahini (cov noob hnav noob muab tshuaj txhuam) kuj muab cov hlau zoo. Tsis tas li ntawd, cov txiv hmab txiv ntoo qhuav xws li apricots thiab figs, seaweed zoo li nori, thiab cov nplooj ntsuab ntsuab xws li kale yog nplua nuj nyob hauv hlau. Qee cov tshuaj ntsuab thiab cov txuj lom muaj cov qib hlau tseem ceeb (20-100 mg rau 100 grams); Txawm hais tias siv me me, kev noj tsis tu ncua tuaj yeem ua rau muaj txiaj ntsig zoo rau tag nrho cov hlau kom tsawg. Piv txwv li, peb teaspoons ntawm cov tshuaj sib tov muab txog 2 mg ntawm hlau.
Cov cim qhia ntawm Deficiency
Cov tsos mob ntawm qhov tsis muaj hlau muaj xws li qaug zog, tsis muaj zog, tawv nqaij daj ntseg, ua tsis taus pa, thiab kev ua haujlwm tsis zoo. Kev tsis txaus siab hnyav tuaj yeem ua rau muaj ntshav tsis txaus, uas yuav tsum tau kho mob.
Cov ntaub ntawv
- Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) - "Iron deficiency anemia: kev soj ntsuam, kev tiv thaiv, thiab kev tswj hwm."
(WHO Technical Report Series, 2001) - Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws (NIH), Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv - Iron Fact Sheet for Health Professionals.
- Harvard TH Chan Tsev Kawm Ntawv Kev Noj Qab Haus Huv - Cov Khoom Noj Khoom Haus: Hlau.
- Mayo Clinic - Iron deficiency anemia: Cov tsos mob thiab ua rau.
- Academy of Nutrition and Dietetics — Neeg tsis noj nqaij thiab Vegan Nutrition: Hlau Cov Lus Pom Zoo.
- FoodData Central (USDA) — Nutrient Database for Iron Content in Foods.
Calcium: Qhov tseem ceeb rau cov pob txha muaj zog thiab kev noj qab haus huv tag nrho
Calcium yog ib qho tseem ceeb ntawm cov zaub mov tseem ceeb rau kev tsim thiab tswj cov pob txha thiab cov hniav. Nws kuj tseem ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm cov leeg nqaij, kev xa cov paj hlwb, cov ntshav txhaws, thiab hormonal secretion. Lub cev nruj tswj hwm cov qib calcium los txhawb cov txheej txheem no.
Koj xav tau Calcium ntau npaum li cas txhua hnub?
Cov neeg laus feem ntau xav tau txog 1,000 mg ntawm calcium ib hnub. Cov poj niam tshaj 50 xyoo thiab txhua tus neeg laus dua 70 yuav tsum tau npaj 1,200 mg ib hnub los tswj cov pob txha noj qab haus huv. Cov menyuam yaus thiab cov hluas xav tau ntawm 700 thiab 1,300 mg nyob ntawm lawv lub hnub nyoog thiab kev loj hlob xav tau. Cov poj niam cev xeeb tub thiab pub niam mis kuj xav tau calcium ntxiv me ntsis los txhawb cov pob txha loj hlob rau lawv cov menyuam.
Peb puas tau txaus?
Cov neeg feem coob tau txais calcium txaus, raws li 2017 National Diet and Nutrition Survey. Txawm li cas los xij, cov tub ntxhais hluas hnub nyoog 11 txog 18 feem ntau poob qis, nrog rau cov ntxhais thiab cov tub hluas tau txais tsuas yog 84-89% ntawm qhov pom zoo. Nyob ib ncig ntawm 19% ntawm cov ntxhais, 8% ntawm cov tub hluas, thiab 8% ntawm cov poj niam hnub nyoog 19 txog 64 xyoo tsis ua raws li lawv cov kev xav tau calcium.
Vim li cas peb thiaj xav tau nws?
Calcium yog qhov tseem ceeb tsis yog rau cov pob txha muaj zog xwb tab sis kuj rau cov leeg ua haujlwm, cov paj hlwb, kev sib txuas lus ntawm tes, thiab kev tsim cov tshuaj hormones. Txog 99% ntawm lub cev calcium khaws cia hauv cov pob txha, uas xav tau cov vitamin D txaus kom siv calcium kom zoo. Peb cov pob txha tas li poob thiab rov tsim cov calcium hauv cov txheej txheem hu ua pob txha kho. Txawm hais tias kev noj calcium tsis tu ncua yog qhov tseem ceeb, kev noj ntau dua li lub cev xav tau tsis muaj txiaj ntsig ntxiv thiab tuaj yeem ua rau muaj kev phom sij. Cov calcium ntau dhau - tshwj xeeb tshaj yog los ntawm cov khoom noj los yog cov khoom noj siv mis - tuaj yeem ua rau muaj kev pheej hmoo ntawm pob txha thiab ua rau muaj teeb meem xws li pob zeb hauv lub raum, tshwj xeeb tshaj yog tias noj ntau tshaj 2,000 mg ib hnub twg.
Kuv puas xav tau kev pab ntxiv?
Cov tshuaj calcium ntxiv tuaj yeem muab cov txiaj ntsig me me thiab tuaj yeem tsim kev puas tsuaj. Lawv ua rau cov ntshav calcium nce sai, uas tuaj yeem ua rau cov hlab ntsha txhaws thiab ua rau muaj kab mob plawv. Nyob rau hauv sib piv, calcium los ntawm cov zaub mov yog absorbed maj mam, pab tswj cov theem tsis tu ncua thiab txo qhov kev pheej hmoo. Nws yog qhov zoo tshaj plaws kom tau txais calcium los ntawm kev noj zaub mov kom zoo thiab tsis txhob noj tshuaj tshwj tsis yog qhia los ntawm kws kho mob.
Cov nroj tsuag zoo tshaj plaws ntawm Calcium
Cov nroj tsuag sab saum toj ntawm calcium muaj xws li taum paj (ua nrog calcium sulfate), fortified vegan cereals (xws li Ready Brek), calcium-fortified cog mis nyuj, qhuav figs, kale, noob hnav thiab tahini, tempeh, wholemeal qhob cij, taum ci, butternut squash, almonds, Brazil txiv ntoo, springs zaub, thiab watercress. Txawm hais tias spinach, chard, thiab beet zaub ntsuab muaj calcium, lawv muaj oxalates uas txo cov calcium nqus. Nws yog qhov zoo dua kom tau txais calcium los ntawm cov zaub ntsuab uas tsis tshua muaj oxalate xws li kale, broccoli, thiab bok choy, uas nws cov calcium yog absorbed txog ob zaug nrog rau cov mis nyuj. Cov zaub ntsuab no kuj muab fiber ntau, folate, hlau, thiab antioxidants - cov khoom noj uas feem ntau ploj lawm hauv cov mis nyuj.
Cov cim qhia ntawm Calcium Deficiency
Cov tsos mob muaj xws li mob pob qij txha los yog spasms, tsis meej pem, qaug zog, loog loog thiab tingling ntawm ob txhais tes, ko taw, thiab lub ntsej muag, nkig rau tes, pob txha tawg, hniav lwj, thiab qaug zog.
Cov ntaub ntawv
- National Institutes of Health (NIH) – Calcium Fact Sheet for Health Professionals
- National Diet and Nutrition Survey (NDNS), UK, 2017 Report
- Lub koom haum ntawm Tshuaj (IOM), Kev Noj Qab Haus Huv Reference Intakes Calcium thiab Vitamin D
- Harvard TH Chan Tsev Kawm Ntawv Kev Noj Qab Haus Huv - Calcium thiab Mis: Cov txiaj ntsig kev noj qab haus huv thiab kev pheej hmoo
- American Journal of Clinical Nutrition – Calcium Absorption from Cog Sources
- Mayo Clinic - Calcium Supplements: Lawv Puas Tsim Nyog?
- Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb (WHO) - Khoom noj khoom haus ntshav qab zib thiab Calcium Deficiency Signs
Rog: Ib qho khoom noj tseem ceeb rau kev noj qab haus huv
Rog yog ib qho tseem ceeb macronutrient uas muab lub zog muaj zog thiab txhawb nqa ntau yam haujlwm tseem ceeb hauv lub cev. Nws pab nqus cov vitamins uas muaj roj-soluble (A, D, E, thiab K), tiv thaiv kab mob hauv lub cev, tiv thaiv lub cev, thiab tsim nyog rau kev tsim cov tshuaj hormones thiab cell membrane kev ncaj ncees.
Koj xav tau roj npaum li cas txhua hnub?
Cov lus qhia tam sim no pom zoo tias tag nrho cov rog yuav tsum tsis pub ntau tshaj 33% ntawm koj lub zog noj txhua hnub. Saturated fats yuav tsum txwv rau 11%, monounsaturated fats nyob ib ncig ntawm 13%, polyunsaturated fats txog 6.5%, thiab trans fats tsawg dua 2%.
Puas yog peb tau txais txaus?
Ntau tus neeg haus cov rog ntau dua li qhov pom zoo, uas tuaj yeem ua rau muaj kev pheej hmoo rau kev noj qab haus huv. Kev txo kom tsawg los ntawm kev txiav cov khoom tsiaj thiab cov khoom noj ua tiav yuav pab kom sib npaug ntawm kev noj rog thiab txhawb kev noj qab haus huv tag nrho.
Vim li cas peb thiaj xav tau rog?
Cov rog yog qhov tseem ceeb rau kev nqus cov vitamins A, D, E, thiab K, muab lub zog, tiv thaiv lub cev, tiv thaiv kab mob, thiab ua kom muaj zog. Nws yog cov khoom noj muaj calorie ntau ntau, muab ntau tshaj ob zaug lub zog ntawm cov protein lossis carbs. Nroj tsuag khaws cov roj hauv cov noob (txiv ntseej, noob, taum pauv) thiab qee cov txiv hmab txiv ntoo (avocado, txiv ntseej, txiv maj phaub), thaum tsiaj khaws cov rog hauv cov leeg, hauv qab ntawm daim tawv nqaij, thiab ib ncig ntawm lub cev.
Kuv puas xav tau kev pab ntxiv?
Kev noj qab haus huv vegan noj nrog av flaxseed, hempseed, roj rapeseed, walnuts, thiab noob muab txaus omega-3s. Ntses tau txais omega-3s los ntawm plankton thiab algae, thiab qee cov algae tam sim no muab ob qho tib si EPA thiab DHA-muaj raws li cov tshuaj ntxiv. Cov tshuaj algae tau loj hlob ruaj khov thiab tsis muaj tshuaj lom, tsis zoo li cov roj ntses, ua rau lawv muaj txiaj ntsig zoo, eco-friendly omega-3 qhov chaw. Kev zam cov ntses muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv thiab ib puag ncig.
Cov nroj tsuag zoo tshaj plaws
Feem ntau cov neeg haus omega-6 txaus los yog ntau dhau, feem ntau tsis sib npaug ntawm lawv cov omega-3 kom tsawg. Txhawm rau txhim kho qhov sib npaug no, txwv cov roj omega-6-nplua nuj xws li roj sunflower thiab hloov mus rau cov roj txiv roj (nplua nuj hauv omega-9) rau kev ua noj. Ua kom muaj omega-3 kom tsawg los ntawm kev suav nrog cov chaw cog qoob loo hauv koj cov khoom noj. Flaxseed roj yog nyob deb ntawm qhov zoo tshaj plaws uas muaj nyob ib ncig ntawm 2.7 grams ALA ib teaspoonful.
Cov cim qhia tsis txaus
Kev tsis txaus ntawm cov fatty acids uas tseem ceeb (EFAs) tsis tshua muaj thiab feem ntau tshwm sim yog tias lawv tsim tsawg dua 1-2% ntawm tag nrho cov khoom siv zog, feem ntau hauv cov menyuam mos uas noj zaub mov tsis zoo. Cov tsos mob muaj xws li cov tawv nqaij qhuav thiab plaub hau, cov rau tes brittle, mob taub hau, digestive teeb meem, thiab nquag tso zis. Kev noj tsawg omega-3 kuj tuaj yeem cuam tshuam rau tus cwj pwm, ua rau muaj kev ntxhov siab, ntxhov siab, teeb meem pw tsaug zog, thiab kev kawm nyuaj, thiab cuam tshuam rau kev puas siab puas ntsws xws li kev nyuaj siab thiab ADHD. Cov neeg feem coob tau txais EFAs txaus los ntawm kev noj zaub mov kom zoo nrog cov roj flaxseed, txiv ntseej, thiab noob, uas tuaj yeem kho qhov tsis txaus.
Cov ntaub ntawv
- National Health Service (NHS), UK. "Lub Eatwell Guide." NHS.uk.
- British Nutrition Foundation. "Fats: Hom thiab Kev Ua Haujlwm." Nutrition.org.uk.
- National Diet and Nutrition Survey (NDNS), UK. "Kev noj zaub mov noj thiab xwm txheej." GOV.UK.
- Harvard TH Chan Tsev Kawm Ntawv Kev Noj Qab Haus Huv. "Fats thiab Cholesterol." Cov Khoom Noj Khoom Haus.
- Mayo Clinic. "Omega-3 Fatty Acids." MayoClinic.org.
- American Heart Association. "Saturated Rog." Heart.org.
- World Health Organization (WHO). "Healthy Diet Fact Sheet." WHO. int.
- EFSA Vaj Huam Sib Luag ntawm Cov Khoom Noj Khoom Noj, Khoom Noj thiab Kev Ua Phem (NDA). "Kev xav tshawb fawb txog kev noj zaub mov zoo rau cov rog." EFSA Journal, 2010.
Iodine: Qhov tseem ceeb rau cov thyroid Health thiab Metabolism
Iodine yog ib qho tseem ceeb minerals uas ua lub luag haujlwm tseem ceeb hauv kev tswj cov thyroid caj pas noj qab haus huv, uas tswj hwm lub cev metabolism, lub zog tsim, thiab kev loj hlob tag nrho. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog thaum cev xeeb tub thiab menyuam yaus thaum yau los txhawb kev loj hlob ntawm lub hlwb thiab tiv thaiv kev noj qab haus huv cuam tshuam txog kev tsis txaus iodine. Txawm hais tias nws qhov tseem ceeb, ntau tus neeg thoob ntiaj teb tseem tsis tau txais iodine txaus, ua kom paub txog thiab kev noj kom zoo yog qhov tseem ceeb rau kev noj qab haus huv mus sij hawm ntev.
Koj xav tau pes tsawg hnub?
Cov neeg laus xav tau txog 140 micrograms ntawm iodine txhua hnub. Feem ntau tuaj yeem ua tau raws li qhov no los ntawm kev noj zaub mov vegan uas muaj xws li seaweed, iodised ntsev, thiab cov mis nyuj khov.
Peb puas tau txaus?
Lub UK Scientific Advisory Committee on Nutrition (SACN) ceeb toom tias kev noj iodine yuav tsis txaus, tshwj xeeb tshaj yog thaum hluas, cev xeeb tub, thiab kev loj hlob. Xyoo 2018 Kev Tshawb Fawb Kev Noj Qab Haus Huv Hauv Tebchaws thiab Kev Noj Qab Haus Huv tau pom tias muaj iodine tsawg hauv 9% ntawm cov menyuam yaus (4-10 xyoo), 12% ntawm cov hluas, 14% ntawm cov laus (19-64), thiab 8% ntawm cov laus. Cov kev tshawb fawb zoo li EPIC Oxford hais txog tias cov vegans feem ntau muaj iodine tsawg tshwj tsis yog lawv suav nrog seaweed, fortified zaub mov, iodised ntsev, los yog tshuaj ntxiv.
Vim li cas peb thiaj xav tau iodine?
Iodine yog qhov tseem ceeb rau kev tsim cov thyroid hormones uas tswj cov metabolism thiab siv zog. Nws tseem yog ib qho tseem ceeb rau kev loj hlob ntawm lub paj hlwb thiab paj hlwb hauv cov menyuam mos thiab menyuam yaus. Cov ntsiab lus iodine hauv cov nroj tsuag nyob ntawm cov av theem, thaum seaweed ib txwm muaj iodine siab - tshwj xeeb tshaj yog kelp, uas yuav tsum tau noj tsawg. iodine ntau dhau tuaj yeem cuam tshuam cov thyroid ua haujlwm, tab sis txog li 500 micrograms txhua hnub feem ntau muaj kev nyab xeeb.
Kuv puas xav tau kev pab ntxiv?
Yog tias koj noj zaub mov tsis tu ncua, siv ntsev iodised, thiab haus cov mis nyuj uas muaj zog, noj zaub mov noj qab haus huv yuav tsum muaj iodine txaus. Txawm li cas los xij, yog tias cov khoom noj no txwv tsis pub nyob hauv koj cov zaub mov, yuav tsum muaj kev pab ntxiv.
Cov nroj tsuag zoo tshaj plaws
Cov nroj tsuag zoo tshaj plaws ntawm iodine yog cov zaub hiav txwv (arame, wakame, nori), iodised ntsev, thiab cov mis nyuj khov. Lwm cov nroj tsuag xws li wholegrains, kale, thiab qos yaj ywm muaj iodine nyob rau hauv me me, sib txawv nyob ntawm seb cov av. Tshawb xyuas cov ntawv cog qoob loo rau iodine, feem ntau teev tias yog potassium iodide.
Cov cim qhia tsis txaus
Cov cim qhia ntawm iodine deficiency muaj xws li cov thyroid loj (goitre), qaug zog, hnyav nce, muaj kab mob ntau dua, kev nyuaj siab, tsis tu ncua ntawm qhov txias, tawv nqaij qhuav, thiab plaub hau poob. Nws tseem tuaj yeem ua mob rau lub hlwb kev loj hlob ntawm fetal.
Cov ntaub ntawv
- UK Scientific Advisory Committee on Nutrition (SACN) - Iodine thiab Health
- National Diet and Nutrition Survey (NDNS), UK – 2018 Report
- NHS - Iodine: Vim Li Cas Koj Xav Tau Nws thiab Qhov Chaw
- Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) - Iodine Deficiency
- Vegan Society - Iodine thiab Vegan Diets
- Harvard TH Chan Tsev Kawm Ntawv Kev Noj Qab Haus Huv - Iodine
Zinc: Qhov tseem ceeb rau kev tiv thaiv kab mob, kho, thiab kev loj hlob
Zinc yog cov ntxhia tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev tswj hwm lub cev tsis muaj zog, txhawb kev kho qhov txhab, pab kev faib cov cell, thiab pab txhawb kev loj hlob thiab kev loj hlob. Nws kuj txhawb kev saj thiab tsw tsw thiab tseem ceeb heev rau kev ua enzyme thiab DNA synthesis.
Koj xav tau pes tsawg hnub?
Qhov pom zoo noj txhua hnub ntawm zinc txawv ntawm poj niam txiv neej. Qhov nruab nrab, cov txiv neej laus xav tau txog 9.5 milligrams zinc ib hnub, thaum cov poj niam laus xav tau 7 milligrams ib hnub. Cov kev xav tau no yuav nce ntxiv thaum cev xeeb tub thiab pub niam mis. Tau txais zinc txaus yog qhov tseem ceeb rau kev txhawb nqa lub cev tiv thaiv kab mob, tswj cov tawv nqaij noj qab haus huv, pab kho qhov txhab, thiab txhawb nqa ntau lub cev tseem ceeb.
Peb puas tau txaus?
Raws li 2016 National Diet thiab Nutrition Survey, ntau tus neeg tsis tau txais zinc txaus. Kev poob qis tau pom thoob plaws txhua pawg hnub nyoog thiab hauv ob qho tib si poj niam txiv neej. Cov ntxhais hluas muaj qhov qis tshaj plaws, nrog 22% poob qis dua qhov pom zoo, tom qab ntawd cov tub hluas ntawm 17%. Txawm hais tias cov neeg laus, 6% ntawm cov neeg muaj hnub nyoog ua haujlwm thiab cov txiv neej laus dua 65 xyoo tau txais zinc tsis txaus.
Vim li cas peb thiaj xav tau nws?
Zinc yog qhov tseem ceeb rau kev loj hlob ntawm tes, kev ua haujlwm enzyme, kho qhov txhab, thiab txhawb kev tiv thaiv kab mob. Nws tseem ua lub luag haujlwm tseem ceeb hauv kev ua cov khoom noj thiab txhawb kev pom thiab kev noj qab haus huv ntawm txiv neej los ntawm kev txhawb nqa cov phev suav thiab kev txav mus los. Zinc qib hauv cov nroj tsuag nyob ntawm cov ntsiab lus ntawm cov av, tab sis kev npaj cov zaub mov zoo tuaj yeem ua tau raws li cov kev xav tau niaj hnub. Txawm li cas los xij, kev siv ntau ntawm zinc tuaj yeem thaiv kev nqus ntawm tooj liab, ua rau muaj kev pheej hmoo ntawm kev mob ntshav qab zib thiab teeb meem pob txha. Kev noj tshuaj ntxiv yuav tsum tsis pub tshaj 25 mg ib hnub twg.
Kuv puas xav tau kev pab ntxiv?
Tsis yog, noj zaub mov noj qab nyob zoo uas muaj ntau yam khoom noj uas muaj zinc-xws li cov nplej, legumes, txiv ntseej, noob, thiab cov khoom muaj zog- tuaj yeem muab zinc txaus. Txawm li cas los xij, yog tias koj noj cov zaub mov no tsawg lossis koj cov kev xav tau siab dua (piv txwv li, thaum cev xeeb tub), ib qho ntxiv yuav pab tau.
Cov nroj tsuag zoo tshaj plaws
Cov nroj tsuag zoo tshaj plaws ntawm zinc muaj xws li tempeh (fermented soybeans), wholemeal spaghetti, tofu, quinoa, hom qoob mog, taub dag, lentils, couscous, wholegrain mov, cashew ceev, noob hnav, thiab tahini (sesame noob paste). Nrog rau ntau yam ntawm cov no hauv koj cov pluas noj txhua hnub tuaj yeem pab ua kom tau raws li koj cov kev xav tau zinc ib txwm muaj.
Cov cim qhia tsis txaus
Zinc deficiency tuaj yeem ua rau muaj teeb meem ntawm daim tawv nqaij xws li pob txuv, eczema, thiab ua pob ua pob, nrog rau cov plaub hau thinning, lub cev tsis muaj zog, kho qhov txhab qeeb, qaug zog, raws plab, tsis qab los noj mov, lub hlwb sluggishness, thiab tsis pom kev.
Cov ntaub ntawv
- NHS (National Health Service, UK)
Cov lus qhia tseem ceeb ntawm zinc txhua hnub cov kev xav tau, cov tsos mob tsis txaus, ntxiv, thiab cov khoom noj. - Public Health England - National Diet and Nutrition Survey (NDNS), 2016
- British Nutrition Foundation (BNF)
Cov ncauj lus kom ntxaws txog zinc lub luag haujlwm, pom zoo kom noj, tsis txaus, thiab cov khoom noj. - Harvard TH Chan Lub Tsev Kawm Ntawv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv
Kev Ntsuam Xyuas Kev Tshawb Fawb Txog zinc cov haujlwm, kev xav tau ntawm kev noj haus, kev pheej hmoo tsis txaus, thiab qhov chaw. - Lub Tsev Haujlwm Saib Xyuas Tshuaj (US) - Daim Ntawv Qhia Txog Kev Noj Qab Haus Huv Rau Zinc
Tso Cai Qhia Txog Zinc Cov Cai, toxicity, thiab cov khoom noj khoom haus.
Common Mistakes Beginners Ua
Kev hloov mus rau kev ua neej raws li cog qoob loo yog ib qho zoo thiab txhawb nqa-tab sis zoo li txhua qhov kev hloov pauv, nws tuaj yeem tuaj nrog ob peb pob ntawm txoj kev. Nov yog qee qhov yuam kev uas cov neeg pib ua feem ntau ua, thiab yuav ua li cas zam lawv:
Tsis noj txaus
Cov khoom noj uas cog qoob loo feem ntau tsis tshua muaj calorie ntau dua li cov khoom tsiaj. Yog tias koj nkees lossis tshaib plab, koj tsuas yog noj tsis txaus. Nco ntsoov suav nrog cov zaub mov txaus siab nrog ntau cov nplej, legumes, cov rog noj qab haus huv, thiab cov zaub mov muaj protein ntau.
Hla Cov Khoom Tseem Ceeb
Ntau tus pib tsis pom cov khoom noj tseem ceeb thaum hloov mus rau kev noj zaub mov zoo. Thaum nws muaj peev xwm ua tau raws li koj cov kev xav tau kev noj haus los ntawm cov nroj tsuag, qee cov as-ham-xws li vitamin B12, hlau, omega-3, calcium, vitamin D, thiab zinc-yuav tsum tau saib xyuas tshwj xeeb.
Ua Siab Ntev Rau Koj Tus Kheej
Kev hloov mus rau kev ua neej raws li cog qoob loo yog kev taug kev, tsis yog haiv neeg. Kev ua yuam kev yuav tshwm sim, thiab qhov ntawd yog qhov qub. Tsis txhob tsom mus rau kev ua tiav, tsom mus rau kev vam meej. Txhua qhov kev xaiv cog qoob loo tseem ceeb, yog li yog tias koj plam, kawm los ntawm nws thiab mus tom ntej nrog kev khuv leej—rau koj tus kheej thiab lwm tus.
Kev vam ntau dhau ntawm cov khoom noj vegan ua tiav
Vegan tsis yog ib txwm txhais tau tias noj qab nyob zoo. Ntau tus neeg pib tshiab lean hnyav rau cov nqaij hloov pauv, cov zaub mov khov, thiab vegan junk zaub mov. Thaum yooj yim, cov no yuav tsum tau nyiam nyob rau hauv moderation. Tsom ntsoov rau tag nrho, cov khoom xyaw ua haujlwm tsawg kawg nkaus rau kev noj qab haus huv zoo.
Tsis Npaj Khoom Noj Ua Ntej
Yog tias tsis muaj kev npaj kom raug, nws yooj yim rau kev ua haujlwm rau cov khoom noj los yog siv cov khoom xyaw uas tsis yog vegan. Siv sij hawm los npaj zaub mov thiab kav khw txhob txwm ua rau koj nyob hauv txoj kev, ua kom koj tau txais cov khoom noj muaj txiaj ntsig zoo, thiab ua rau kev hloov pauv mus rau kev ua neej nyob hauv cov nroj tsuag kom ruaj khov thiab txaus siab.
Neglecting Social and Cultural Aspects
Kev siv txoj kev ua neej raws li cog tsis tau txhais hais tias muab kev sib raug zoo los yog kev coj noj coj ua. Nrog kev npaj me ntsis thiab qhib siab, koj tuaj yeem txaus siab noj mov nrog phooj ywg, noj mov kom ntseeg siab, thiab koom nrog kev ua koob tsheej kab lis kev cai-thaum tseem hwm koj cov txiaj ntsig thiab xaiv kev muaj siab hlub.
Mus rau cov nroj tsuag, vim tias lub ntiaj teb muaj kev noj qab haus huv, muaj kev nyab xeeb dua, zoo dua, thiab lub ntiaj teb muaj kev thaj yeeb zoo dua hu koj.
Cog-raws li, Vim tias yav tom ntej xav tau peb.
Lub cev noj qab nyob zoo, lub ntiaj teb huv dua, thiab lub ntiaj teb zoo dua txhua yam pib ntawm peb cov phiaj. Kev xaiv cov nroj tsuag raws li lub zog muaj zog rau kev txo qis kev puas tsuaj, kho qhov xwm txheej, thiab ua neej nyob nrog kev khuv leej.
Kev ua neej raws li tsob nroj tsis yog khoom noj xwb-nws yog kev hu rau kev thaj yeeb, kev ncaj ncees, thiab kev ruaj khov. Nws yog qhov peb qhia txog kev hwm lub neej, rau lub ntiaj teb, thiab rau tiam tom ntej.
