Zoo siab txais tos rau peb cov ntawv tshaj tawm tshiab tshaj plaws, qhov twg peb tshem tawm cov kev tshawb fawb ntawm kev noj haus kev txawj ntse, txiav los ntawm cov lus qhia tsis tseeb, los pab koj vam meej ntawm vegan noj zaub mov. Kev tshoov siab los ntawm Mike qhov kev nkag siab zoo hauv YouTube cov yeeb yaj kiab hu ua "Yuav Ua Li Cas Tiv Thaiv Qhov Tsis Zoo ntawm Kev Noj Qab Haus Huv Vegan," peb nkag siab txog qhov tseem ceeb ntawm kev tswj hwm kev noj zaub mov kom zoo thaum tuav lub neej raws li cog qoob loo. Raws li lub xyoo tshiab rolls in, ntau tus pib mus rau vegan journeys armed nrog optimism tab sis feem ntau yog coj los ntawm lub hom phiaj zoo tseem misinformed tswv yim.
Mike qhov kev sib tham dav cog lus tias yuav ua kom debunk cov dab neeg, tshwj xeeb yog tsom rau cov khoom noj tseem ceeb thiab lawv qhov tseem ceeb. Nws tiv thaiv cov kev txhawj xeeb, xws li qhov tsis txaus ntseeg B12 tsis txaus ntshai thiab cov protein tsis zoo, txhawb nqa los ntawm kev noj zaub mov zoo thiab cov lus pom zoo. Txawm hais tias koj lub hom phiaj yog kev tswj hwm qhov hnyav, ua kom lub cev muaj zog, txhim kho cov ntshav ua haujlwm, lossis txawm tias muaj kab mob rov qab los, kev nkag siab txog cov zaub mov no yog qhov tseem ceeb.
Hauv tsab ntawv tshaj tawm no, peb yuav taug kev koj los ntawm cov ntsiab lus tseem ceeb uas Mike hais txog, ua kom pom tias yuav ua li cas kev noj zaub mov zoo vegan tuaj yeem ua tau raws li txhua yam koj xav tau kev noj haus thiab pab txhawb rau ib puag ncig zoo dua. Yog li, cia peb dhia dej thiab kawm yuav ua li cas taug qab koj cov zaub mov vegan zoo li tus kws tshaj lij, ua kom koj noj qab nyob zoo thiab muaj zog thaum pab peb cov phooj ywg tsiaj thiab ntiaj chaw.
Txiav Los ntawm cov ntaub ntawv tsis raug: Sib npaug khoom noj khoom haus hauv Vegan Diet
Kev mob siab rau yog qhov tseem ceeb nrog txhua yam kev noj haus. Nws yog ib qho tseem ceeb kom paub tias kev noj zaub mov vegan, zoo li lwm yam, los nrog nws cov kev xav. Qhov no tsis yog hais txog kev nthuav tawm qhov tsis zoo tab sis nkag siab txog cov as-ham uas vegans feem ntau ua tau zoo, xws li vitamin A , vitamin C , B6 , B9 , potassium , magnesium , manganese , tooj liab , thiab hlau . Raws li cov pab pawg neeg loj tshaj plaws ntawm cov khoom noj khoom haus thoob ntiaj teb, kev npaj noj zaub mov zoo vegan yog zaub mov txaus rau txhua theem ntawm lub neej thiab muaj kev noj qab nyob zoo.
Protein feem ntau yog qhov kev txhawj xeeb loj tshaj plaws, tab sis nws yog qhov nthuav kom nco ntsoov tias vegans feem ntau muaj cov ntshav protein ntau dua li omnivores. Qhov tsis muaj protein ntau yog qhov tsawg kawg nkaus thiab feem ntau tsuas yog tshwm sim nrog kev tshaib plab lossis kev noj zaub mov nruj heev. Txhawm rau taug qab koj qhov kev noj haus thiab xyuas kom meej tias koj tab tom tsoo koj lub hom phiaj kev noj haus, xav txog kev siv lub cuab yeej xws li Chronometer . Cov cuab yeej no tuaj yeem pab muab kev nkag siab rau koj qhov kev noj zaub mov txhua hnub thiab coj koj los txiav txim siab txog kev noj zaub mov zoo.
| Cov Khoom Noj Khoom Haus | Cov peev txheej hauv Vegan Diet |
| Vitamin A | Carrots, Sweet Potatoes, Kale |
| Vitamin C | Txiv kab ntxwv, Broccoli, Strawberries |
| B6 | Txiv tsawb, Qos yaj ywm, Chickpeas |
| B9 (Folate) | Spinach, Avocado, Lentils |
| Hlau | Quinoa, Lentils, Tofu |
| Magnesium | Ceev, Noob, Whole Grains |
Qhov Tseem Ceeb: Cov Khoom Noj Tseem Ceeb Los Saib Xyuas rau Vegans
Txhawm rau kom muaj kev noj zaub mov zoo vegan thiab tiv thaiv cov zaub mov tsis txaus, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas qee yam khoom noj tseem ceeb. Nov yog ob peb yam tseem ceeb uas koj yuav tsum khaws cia rau qhov muag ntawm:
- Vitamin B12 : Cov khoom noj no yog qhov tseem ceeb rau cov paj hlwb thiab DNA synthesis. Txij li thaum nws yog feem ntau pom nyob rau hauv cov khoom tsiaj, vegans yuav tsum xaiv rau cov khoom noj muaj zog los yog tshuaj ntxiv.
- Hlau : Thaum cov nroj tsuag raws li cov lentils thiab spinach yog nplua nuj nyob rau hauv hlau, lub cev absorbs non-heme hlau tsis zoo. Kev noj cov zaub mov muaj vitamin C ib sab tuaj yeem txhim kho kev nqus.
- Omega-3 Fatty Acids : Qhov tseem ceeb rau lub hlwb thiab lub plawv noj qab haus huv. Flaxseeds, chia noob, thiab walnuts yog cov nroj tsuag zoo heev .
- Vitamin D : tseem ceeb rau cov pob txha noj qab haus huv thiab kev tiv thaiv kab mob. Tau txais lub hnub ci thiab xav txog cov khoom noj uas muaj zog los yog cov tshuaj ntxiv, tshwj xeeb tshaj yog thaum lub caij ntuj no.
- Calcium : Tsim nyog rau cov pob txha thiab cov hniav. Fortified cog mis nyuj thiab nplooj ntsuab xws li kale thiab broccoli yog qhov zoo.
| Khoom noj khoom haus | Kev Pom Zoo Txhua Hnub | Sab saum toj Vegan Qhov Chaw |
|---|---|---|
| Vitamin B12 | 2.4mcg ua | Fortified cereals, khoom noj khoom haus poov xab |
| Hlau | 8-18 mg | Lentils, spinach, tofu |
| Omega-3 | 1,6g :ua | Flaxseeds, chia noob, walnuts |
| Vitamin D | 600 IU ib | Fortified cog mis nyuj, nceb |
| Calcium | 1000 mg | Broccoli, fortified cog mis nyuj |
Protein ntawm Vegan Diet: Myths and Qhov tseeb
Tom qab lub neej tau hais tias cov protein yog qhov tseem ceeb heev, tib neeg nyiam ua rau thaum kuv hais tias cov protein tsis muaj kev txhawj xeeb ntawm no. Tab sis thov, cia qhov no tso rau hauv! Vegans, qhov nruab nrab, muaj cov ntshav protein ntau dua omnivores . Qhov ntawd ua li cas rau koj lub tswv yim? Tsis tas li ntawd, a protein deficiency tsuas yog ua tau tiag tiag nrog kev tshaib plab lossis kev txwv tsis pub noj vegan.
Nov yog vim li cas cov lus dab neeg muaj protein ntau ntawm cov zaub mov vegan tsis tuav dej:
- A ntau yam khoom noj uas muaj cov khoom noj muaj protein ntau, suav nrog taum, lentils, chickpeas, taum paj, tempeh, seitan, thiab ntau yam nplej.
- Ntau cov zaub kuj tseem muaj cov protein ntau ntau, xws li broccoli, spinach, thiab Brussels sprouts.
- Chronometer.com tuaj yeem yog lub cuab yeej muaj txiaj ntsig los taug qab koj qhov kev noj txhua hnub thiab xyuas kom koj ua tau raws li koj cov kev xav tau ntawm cov protein.
| Khoom noj khoom haus | Protein ib 100 g |
|---|---|
| Lentils | 9g ua |
| Chickpeas | 19g ua |
| Tofu | 15g ua |
| Seitan | 25g ua |
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Los ntawm kev ua raws li cov kws tshaj lij cov lus qhia, koj tuaj yeem ua kom ntseeg tau tias koj cov khoom noj vegan muaj zaub mov txaus yam tsis tau khiav mus rau qhov tsis txaus. Nov yog qee cov ntaub ntawv pov thawj-raws li qhia los ntawm dietitians thiab nutritionists:
- Protein: Contrary to popular kev ntseeg, cov protein tsis yog ib qho kev txhawj xeeb loj rau feem ntau vegans. Qhov tseeb, vegans feem ntau muaj cov ntshav protein ntau dua omnivores. Xyuas kom koj tsis txhob txwv koj cov zaub mov ntau dhau, thiab koj yuav ua tau raws li koj cov kev xav tau ntawm cov protein yam tsis muaj teeb meem.
- Vitamin B12: Qhov tseem ceeb rau cov paj hlwb thiab ua DNA, cov vitamin no tsis muaj nyob hauv cov zaub mov cog. Ib qho kev daws teeb meem yooj yim yog noj txhim khu kev qha B12 ntxiv lossis noj cov khoom noj uas muaj zog B12. Npaj kom tsawg kawg yog 2.4 mcg / hnub rau cov neeg laus.
- Hlau: Txawm hais tias cov nroj tsuag-raws li cov hlau tsis tau nqus tau zoo li tsiaj raws li qhov chaw, suav nrog vitamin C-nplua nuj cov zaub mov hauv koj cov zaub mov tuaj yeem txhim kho kev nqus. Xav txog kev ntxiv cov kua txob, broccoli, lossis citrus txiv hmab txiv ntoo rau koj cov tais diav.
Ceev-Reference Nutrition Info
| Khoom noj khoom haus | Kev Xav Tau Txhua Hnub | Vegan Sources |
|---|---|---|
| Vitamin B12 | 2.4mcg ua | Cov khoom noj muaj zog, B12 ntxiv |
| Hlau | 8-18 mg | Cov nplooj ntsuab, taum, lentils, taum pauv |
| Protein | Ntau yam | Legumes, txiv ntseej, noob, whole grains |
Ua Nws Ua Haujlwm: Cov cuab yeej siv tau thiab cov peev txheej rau Vegan Nutritional Health
Thaum tsom mus tiv thaiv qhov tsis txaus ntawm kev noj zaub mov vegan, siv cov cuab yeej thiab cov peev txheej yuav ua rau lub ntiaj teb sib txawv. Pib los ntawm leveraging Chronometer kom taug qab koj cov zaub mov noj txhua hnub. Lub app pub dawb no tso cai rau koj los saib xyuas koj cov khoom noj khoom haus tseem ceeb thiab txheeb xyuas qhov khoob hauv koj cov zaub mov. Kev sib txuas nrog tus kws kho mob sau npe uas tshwj xeeb hauv kev noj zaub mov zoo tuaj yeem muab kev qhia tus kheej thiab daws cov kev txhawj xeeb tshwj xeeb.
Nov yog ob peb lub tswv yim thiab cov peev txheej uas tuaj yeem pab xyuas kom koj ua tau raws li koj cov kev xav tau kev noj haus:
- Supplementation: Xav txog B12 ntxiv, vim qhov no yog ib qho vitamin nyuaj kom tau los ntawm cov nroj tsuag ib leeg.
- Cov Khoom Noj Muaj Zog: Muab cov mis nyuj khov, cov khoom noj, thiab cov poov xab rau hauv koj cov zaub mov kom ntxiv cov vitamins thiab minerals.
- Tag Nrho Cov Khoom Noj : Tsom ntsoov rau ntau yam khoom noj cog qoob loo xws li legumes, nplej, txiv ntseej, noob, txiv hmab txiv ntoo, thiab zaub rau kom muaj kev noj qab haus huv zoo.
| Khoom noj khoom haus | Cov chaw cog qoob loo |
|---|---|
| Protein | Legumes, tofu, tempeh, seitan |
| Hlau | Spinach, lentils, quinoa, taub dag noob |
| Calcium | Broccoli, almonds, fortified cog mis nyuj |
| Omega-3 | Chia noob, flaxseeds, walnuts |
Lub ntsiab lus
Thiab qhov ntawd ua rau peb dhia mus rau hauv kev tiv thaiv qhov tsis txaus ntawm kev noj zaub mov vegan, kev tshoov siab los ntawm Mike's enlightening YouTube video, "Yuav ua li cas tiv thaiv qhov tsis txaus ntawm Vegan Diet." Los ntawm kev tshem tawm cov dab neeg hais txog qhov tsis muaj protein ntau los hais txog qhov tseem ceeb ntawm kev mob siab rau, Mike tau coj los qhia qhov tseem ceeb ntawm kev tswj hwm txoj kev ua neej vegan.
Peb tau tham txog cov khoom noj tseem ceeb uas feem ntau ua rau muaj kev txhawj xeeb thiab yuav ua li cas kom ntseeg tau tias koj tau txais txaus ntawm lawv. Peb kuj tau kov txog qhov kev ruaj ntseg thiab kev noj qab haus huv tau txais kev txhawb nqa los ntawm kev tshawb fawb thiab cov kws paub txog zaub mov hauv zej zog. Nco ntsoov, raws li tau hais tseg hauv daim vis dis aus, nws tsis yog hais txog kev noj zaub mov nkaus xwb tab sis siv nws kom zoo, muaj peev xwm nrog kev paub zoo thiab cov peev txheej.
Yog li, thaum koj pib lossis txuas ntxiv koj txoj kev taug kev vegan, cia Mike qhov kev tshawb fawb-rov qab los coj koj mus rau kev ua tiav koj cov kev noj haus lub hom phiaj kom noj qab nyob zoo thiab ruaj khov. Thiab ib txwm, txawm tias vegan los yog omnivorous, nyob twj ywm paub, nyob sib npaug, thiab txhawb koj lub cev nrog kev hlub thiab kev saib xyuas.
Ua tsaug rau kev nyeem ntawv thiab nyob twj ywm rau ntau cov lus qhia thiab cov lus qhia! 🌱✨ ib
