Cha, zonke izakhamzimba ozidingayo ukuze uthole ukudla okunempilo kwe-vegan zingatholakala kalula nangokuchichimayo ngokudla okusekelwe ezitshalweni, mhlawumbe ngokuhlukile okukodwa okuphawulekayo: uvithamini B12. Le vithamini ebalulekile idlala indima ebalulekile ekugcineni impilo yesimiso sakho sezinzwa, ukukhiqiza i-DNA, nokwenza amangqamuzana egazi abomvu. Kodwa-ke, ngokungafani nezakhi eziningi, i-vitamin B12 ayikho ngokwemvelo ekudleni kwezitshalo.

I-Vitamin B12 ikhiqizwa amagciwane athile ahlala emhlabathini kanye namapheshana okugaya ezilwane. Ngenxa yalokho, itholakala ngamanani abalulekile ngokuyinhloko emikhiqizweni yezilwane njengenyama, ubisi namaqanda. Nakuba le mikhiqizo yezilwane ingumthombo oqondile we-B12 kulabo abawudlayo, ama-vegans kufanele afune ezinye izindlela zokuthola lesi sakhi esibalulekile.

Kubantu abadla imifino, kubalulekile ukunaka ukudla kwe-B12 ngoba ukuntula kungaholela ezinkingeni ezingathi sína zezempilo ezifana ne-anemia, izinkinga zemizwa, nokukhubazeka kwengqondo. Ngenhlanhla, kunezindlela ezisebenzayo zokuqinisekisa amazinga e-B12 anele ngaphandle kokudla imikhiqizo yezilwane. Ukudla okuqinisiwe kuyindlela eyodwa; ubisi oluningi olusekelwe ezitshalweni, okusanhlamvu kwasekuseni, kanye nemvubelo enomsoco kunothiswa nge-B12. Enye inketho izithasiselo ze-B12, ezinconywe kakhulu ukuze kuqinisekiswe ukuthi uthola okwanele kwalesi sakhi esibalulekile. Lezi zithako ziqukethe i-B12 etholakala kubhaktheriya, efana nendlela efakwa ngayo ekudleni okuqinisiwe, okwenza kube umthombo osebenzayo nothembekile.

I-Vitamin B12

Ngempela, i-vitamin B12 ibalulekile emisebenzini ehlukahlukene ebalulekile emzimbeni. Kuyathakazelisa ukuthi lesi sakhi esisodwa sidlala indima ebalulekile ezinqubweni eziningi ezahlukene. Ukusuka ekugcineni impilo yamangqamuzana ezinzwa kuya ekusizeni ukukhiqizwa kwe-DNA namaseli abomvu egazi, kuyacaca ukuthi kungani i-B12 ibaluleke kangaka. Iphinde isekele ukusetshenziswa kwe-iron futhi ifake isandla ekuhlelweni kwamasosha omzimba kanye nokulawulwa kwemizwelo. Uma ukhathazekile ngamazinga akho e-B12, ikakhulukazi uma udla imifino noma i-vegan, kuwumqondo omuhle ukuqapha okudlayo noma ucabangele izithasiselo, njengoba zitholakala kakhulu emikhiqizweni yezilwane.

E-UK, amazinga aphansi kavithamini B12 ayinkinga evamile, ikakhulukazi kubantu abadala. Ucwaningo lubonisa ukuthi ukushoda kwe-vitamin B12 kudlangile kuwo wonke amaqembu obudala obuhlukahlukene, ngokungafani okuphawulekayo phakathi kwabantu abasha nabadala. Ngokuqondile, ucwaningo lwathola ukuthi cishe amaphesenti ayisithupha abantu abangaphansi kweminyaka engama-60 bahlushwa ukuntula i-B12. Kodwa-ke, leli phesenti likhula kakhulu kubantu abadala, cishe ngamaphesenti angama-20 alabo abaneminyaka engaphezu kwengama-60 abathintekayo.

Indaba ihlanganiswe namaqembu athile, njengama-vegans. Ngokusho kokutholwe kwakamuva, cishe amaphesenti ayi-11 ama-vegans e-UK ashoda nge-vitamin B12. Lokhu kuveza ukukhathazeka okubalulekile kulabo abalandela ukudla okusekelwe ezitshalweni, njengoba i-B12 itholakala kakhulu ekudleni okususelwa ezilwaneni.

Inhlolovo Kahulumeni Yezokudla Nezokudla Kazwelonke yango-2016 ihlinzeka ngemininingwane eyengeziwe ngokudlanga kokuntuleka kwe-B12 kuzo zonke izinhlobo zabantu zeminyaka yobudala. Ucwaningo lwembula ukuthi cishe amaphesenti amathathu amantombazane aneminyaka engu-11 kuya kwengu-18 abonisa amazinga aphansi e-B12 ebonisa ukuntula. Kubantu abadala abaneminyaka engu-19 kuya kwengama-64, izinga lokuntula licishe libe ngamaphesenti ayisithupha. Kubantu abadala asebekhulile, izibalo ziphakeme: cishe amaphesenti amahlanu amadoda angaphezu kweminyaka yobudala be-65 kanye namaphesenti ayisishiyagalombili abesifazane abaneminyaka yobudala efanayo athintekayo ngenxa yokuntuleka kwe-B12.

Ukuqaphela okuthakazelisayo okuhlobene nalolu daba ukuguqulwa kokuqukethwe kwezakhi zokudla kwezilwane phakathi neminyaka. Ngokuqondile, imikhiqizo eyenziwe ngengulube ibonise ukwehla okukhulu kwamazinga e-vitamin B12 uma kuqhathaniswa nasekuqaleni kwawo-1990. Ukwehliswa kulinganiselwa ukuthi kungaphansi kokukodwa kokuthathu kunangaphambili. Lokhu kuncipha kudalwe izinguquko ezenzweni zokudla kwezilwane; izingulube azisaphakelwa inyama yezilwane, okuyinto ngokomlando enomthelela emazingeni aphezulu e-B12 enyameni yazo. Lokhu kushintsha kwezinqubo zokuphakela kungase kube nomthelela wokuqukethwe kwe-B12 ephansi emikhiqizweni yengulube, okuqhubekisela phambili ingozi yokuntuleka phakathi kwalabo abathembele kulokhu kudla ukuze bathathe i-B12.

Kafushane, ukushoda kwevithamini B12 kuyinkinga ephawulekayo e-UK, ngokuvama okuhlukahlukene kuwo wonke amaqembu eminyaka kanye nemikhuba yokudla. Kubantu abadala asebekhulile kanye nabantu abalandela ukudla kwe-vegan, ukuqapha nokubhekana namazinga e-B12 kubalulekile ekugcineni impilo nokuvimbela izinkinga ezihlobene.

Ivithamini D

I-Vitamin D ibalulekile ekugcineni amathambo, amazinyo, nemisipha enempilo, futhi isekela eminye imisebenzi ebalulekile yomzimba. Ngokuvamile okubizwa ngokuthi “ivithamini yokukhanya kwelanga,” ivithamini D ikhiqizwa lapho isikhumba sichayeka elangeni. Kodwa-ke, e-UK, ukuntula kwe-vitamin D kwande kakhulu. Lokhu kubonakala ikakhulukazi kubantu abanesikhumba esimnyama, abadinga ukukhanya kwelanga okwengeziwe ukuze bakhiqize uvithamini D owanele ngenxa yokuqukethwe okuphezulu kwe-melanin esikhumbeni sabo, okumunca imisebe ye-UVB ngendlela engasebenzi kahle. Ukwengeza, amazinga okuntuleka akhuphuka phakathi nezinyanga zasebusika lapho kunokukhanya kwelanga okuncane nezinsuku ezimfushane.

Entwasahlobo nasehlobo, abantu abaningi e-UK bangakhiqiza uvithamini D owanele ngokuchayeka kafushane nje elangeni. Ngokuvamile, ukuchayeka imizuzu emihlanu kuya kwengama-25 kwanele ukuhlangabezana nezidingo zomzimba. Lesi sikhathi esifushane sokuchayeka elangeni sinciphisa ingozi yemiphumela emibi njengokushiswa yilanga nomdlavuza wesikhumba. Abantu abanesikhumba esikhanyayo ngokuvamile badinga isikhathi esincane sokuchayeka uma kuqhathaniswa nalabo abanesikhumba esimnyama. Ukuze uthole impilo engcono kanye nokunciphisa ingozi yokushiswa yilanga, indlela “kancane futhi kaningi” yokuchayeka elangeni ngokuvamile iyanconywa.

I-Vitamin D ikhona ngezinhlobo ezimbili eziyinhloko: i-D2 ne-D3. Ifomu ngalinye linemithombo ehlukene nemithelela ekukhetheni ukudla.

• I-Vitamin D2 ihlale i-vegan. Isuselwa kumvubelo noma isikhunta, okwenza kube inketho efanelekile kulabo abalandela ukudla okusekelwe ezitshalweni. Leli fomu livame ukusetshenziswa ezithasiselweni futhi liya ngokuya litholakala ekudleni okuqinile njengoba kuphakama isidingo sezinketho ezilungele i-vegan.
• I-Vitamin D3, ngakolunye uhlangothi, ngokuvamile itholakala emithonjeni yezilwane njengamafutha esibindi sezinhlanzi. Kodwa-ke, kunezinguqulo ze-vegan ze-D3 ezitholakalayo futhi. Le D3 ye-vegan ithathwe ku-algae noma amakhowe, okwenza kube ukukhetha okufanele kulabo abagwema imikhiqizo yezilwane. Uma ilebula lokudla libonisa “uvithamini D” ngaphandle kokucacisa uhlobo, ngokuvamile libhekisela ku-D3 wemvelaphi yezilwane. Uma kubhekwa ukuthanda okukhulayo kwabathengi kwemikhiqizo esekwe ezitshalweni, abakhiqizi bokudla baya ngokuya besebenzisa i-D2 noma imithombo ye-vegan ye-D3 ukuhlangabezana nalesi sidingo.

Lapho ucubungula ukwengezwa kwe-vitamin D, kubalulekile ukuphatha ukudla ngokucophelela. Ukweqisa kwevithamini D kungaholela ezindabeni zezempilo, njenge-hypercalcemia, lapho umzimba udonsa i-calcium eningi, okungase kubangele ukulimala kwezitho namathambo. Ukuze uvimbele le miphumela emibi, uHulumeni wase-UK weluleka ukuthi umthamo wansuku zonke wevithamini D akufanele udlule ama-microgram ayi-100. Lesi sincomo sisiza ukuqinisekisa ukuthi abantu bathola izinzuzo zikavithamini D kuyilapho begwema izingozi ezihlobene nokusetshenziswa ngokweqile.

Omega-3s

Ama-omega-3 fatty acids angamafutha abalulekile imizimba yethu engakwazi ukuwakhiqiza ngokwawo, ngakho-ke kufanele siwathole ngokudla kwethu. Lawa mafutha abalulekile emisebenzini ehlukahlukene yomzimba kanye nempilo yonke. I-Omega-3s iyingxenye ebalulekile yolwelwesi lwamaseli ethu, ithonya ukusebenza kwamaseli kuwo wonke umzimba. Badlala indima ebalulekile ekukhiqizeni ama-hormone, ekulawuleni ukuvuvukala, futhi okungenzeka kunciphise ingozi yesifo senhliziyo.

Ukuqinisekisa ukudla okwanele kwe-omega-3s, ukufaka ukudla okuthile ekudleni kwakho kungaba yinzuzo. Ukusebenzisa isipuni esisodwa noma ezimbili zamafutha e-flaxseed nsuku zonke, noma idlanzana lama-walnuts kanye nesipuni se-flaxseeds yomhlabathi, kunganikeza inani elanele lalawa mafutha abalulekile. Ama-flaxseeds nama-walnuts ayimithombo emihle kakhulu esekelwe esitshalweni ye-omega-3s, ngokuyinhloko esesimweni se-alpha-linolenic acid (ALA), umzimba ongayiguqulela kwezinye izinhlobo ze-omega-3s.

Kulabo abalandela ukudla kwe-vegan noma abafuna ama-omega-3 engeziwe ngokusebenzisa izithasiselo, kubalulekile ukukhetha imikhiqizo ehambisana nezimiso ze-vegan. Uma ukhetha isithasiselo se-vegan omega-3, bheka amalebula abonisa i-EPA (eicosapentaenoic acid) kanye ne-DHA (docosahexaenoic acid), njengoba lezi kuyizinhlobo ze-omega-3s ezinikeza izinzuzo ezibalulekile zezempilo. Esikhundleni sezithako zamafutha ezinhlanzi, ezitholakala ezinhlanzini, khetha lezo ezenziwe ngolwelwe. I-algae iwumthombo wangempela we-omega-3s yezinhlanzi, okwenza izithako ezisekelwe ku-algae zibe enye indlela eqhubekayo ne-vegan-friendly.

Kafushane, ukufaka imithombo ye-omega-3s ekudleni kwakho, noma ngabe ngokudla okuphelele noma izithasiselo, kubalulekile ekugcineni impilo yonke kanye nokusekela imisebenzi ebalulekile yomzimba.

Iodine

Iodine iyiminerali ebalulekile yokulandela umkhondo edlala indima ebalulekile ekugcineni umsebenzi wegilo unempilo. Indlala yegilo isebenzisa i-iodine ukukhiqiza amahomoni egilo, abalulekile ekulawuleni umzimba, ukukhiqizwa kwamandla, nokukhula nokuthuthuka jikelele. Ngaphandle kwe-iodine eyanele, indlala yegilo ayikwazi ukukhiqiza la mahomoni ngokuphumelelayo, okuholela ezinkingeni zezempilo ezingase zibe khona njenge-hypothyroidism ne-goiter.

Iodine ngokwemvelo ikhona ngamanani ahlukahlukene endaweni ezungezile, futhi ukutholakala kwayo ekudleni kuncike kakhulu emazingeni e-iodine yomhlabathi. Imithombo yokudla evamile ye-iodine ihlanganisa:

• I-Seaweed : I-Seaweed ingenye yemithombo yemvelo ecebile kakhulu ye-iodine. Izinhlobonhlobo ezifana ne-arame, i-wakame, ne-nori yizinketho ezinhle kakhulu. Ukufaka ukhula lwasolwandle ekudleni kwakho izikhathi ezimbalwa ngeviki kungasiza ukuqinisekisa ukuthi uthola i-iodine eyanele.
• Usawoti Owenziwe Nge-iodine : Usawoti one-iodine usawoti wetafula oqiniswe nge-iodine. Ukusebenzisa usawoti one-iodine ngokulinganisela kungasiza ukunikeza iodine edingekayo.
• Ubisi Olusekelwe Ezitshalweni : Izinhlobo eziningi zobisi olusekelwe ezitshalweni, njenge-soy, i-almond, nobisi lwe-oat, manje lwengeza i-iodine emikhiqizweni yabo. Ngaso sonke isikhathi hlola ukupakishwa ukuze uqinisekise ukuthi iodine yengeziwe yini.
• Imifino Ethile : Ngokuya nge-iodine yenhlabathi lapho itshalwe khona, eminye imifino ingase ibe nomthelela ekwakhiweni kwe-iodine, kodwa ngokuvamile iyimithombo engathembeki kangako.

Kunombono oyiphutha ovamile wokuthi ama-vegans asengozini yokuntuleka kwe-iodine ngenxa yokugwema imikhiqizo yobisi. Kodwa-ke, iodine ayikho ngokwemvelo obisini kodwa yengezwa ngezithako ze-iodine eziphakelwa izinkomo kanye nezibulala-magciwane ezine-iodine ezisetshenziswa ekukhiqizweni kobisi. Ngakho-ke, okuqukethwe kwe-iodine emikhiqizweni yobisi akuyona ukubonakaliswa okuqondile kwamazinga e-iodine yemvelo obisini.

Kuma-vegans, kubalulekile ukufaka ukudla okunothe nge-iodine noma izithasiselo ekudleni kwabo ukuze baqinisekise ukuthi bayahlangabezana nezidingo zabo ze-iodine. Ukusetshenziswa kwezimila zasolwandle ngezikhathi ezithile noma ukusebenzisa usawoti one-iodine kungasiza ukubhekana nokushoda okungenzeka.

Ukudla okunconyiwe kwe-iodine kwansuku zonke kubantu abadala ngama-microgram ayi-140. Lokhu ngokuvamile kungafezwa ngokudla okuhlukahlukene okuhlanganisa imithombo ye-iodine njengokhula lwasolwandle nosawoti one-iodine.

Nakuba i-iodine idingeka empilweni, ukudla ngokweqile kungaholela ekungasebenzini kahle kwegilo, njenge-hyperthyroidism noma i-hypothyroidism, nokuzuza isisindo. Umkhawulo ophezulu wokudla i-iodine ngokuvamile ubhekwa njengama-microgram angu-500 ngosuku, futhi ukweqa leli nani kungase kube yingozi empilweni. Abantu abaningi bangahlangabezana nezidingo zabo ngaphandle kokufinyelela lo mkhawulo ophezulu ngokusebenzisa i-iodine ngokulinganisela.

Kafushane, iodine ibalulekile empilweni yegilo kanye nokusebenza kwe-metabolic. Ngokufaka ukudla okunothe nge-iodine ekudleni kwakho noma ukukhetha imikhiqizo eqinile, ungagcina amazinga anele futhi usekele impilo yonke.

I-calcium

I-calcium iyimaminerali ebalulekile ekugcineni amathambo namazinyo aqinile, kanye nokusekela imisebenzi ehlukahlukene yomzimba njengokufinyela kwemisipha, ukudluliswa kwemizwa, nokujiyisa kwegazi. Kulabo abalandela ukudla kwe-vegan, kunemithombo eminingi esekelwe ezitshalweni ukuhlangabezana nezidingo ze-calcium.

Ukudla kwe-vegan okuhlanganiswe kahle okuhlanganisa izinhlobonhlobo zokusanhlamvu, ama-pulses, amantongomane, kanye nembewu kunganikeza i-calcium eyanele. Nansi eminye yemithombo engcono kakhulu esekelwe ezitshalweni ye-calcium:

• I-Tofu : Ikakhulukazi uma yenziwe nge-calcium sulfate, i-tofu ingaba umthombo omuhle kakhulu we-calcium.
• I-Fortified Vegan Breakfast Cereals : Okusanhlamvu okuningi kwasekuseni kuqiniswe nge-calcium futhi kungaba negalelo elibonakalayo ekuthathweni kwansuku zonke.
• I-Calcium-Fortified Plant-based Milks : Ubisi lwe-Soy, i-almond, i-oat, nelayisi luvame ukuqiniswa nge-calcium.
• Amakhiwane Omisiwe : Umthombo we-calcium oswidi nonomsoco.
• I-Kale kanye Neminye Imifino Eluhlaza : I-Kale, kanye nemifino yasentwasahlobo kanye ne-watercress, iwumthombo omkhulu we-calcium.
• Imbewu yeSesame ne-Tahini : Zombili zicebile nge-calcium futhi zingafakwa ezitsheni ezihlukahlukene.
• I-Tempeh : Umkhiqizo wesoya ovutshiwe ohlinzeka nge-calcium nezinye izakhamzimba.
• Isinkwa Esiphelele : Okusanhlamvu okuphelele, okuhlanganisa nesinkwa se-wholemeal, kufaka isandla ekubanjeni kwe-calcium.
• Ubhontshisi Obhakiwe : Omunye umthombo omuhle we-calcium osekelwe esitshalweni.
• I-Butternut Squash : Ihlinzeka ngenani elilinganiselwe le-calcium.
• Amantongomane : Ama-alimondi namantongomane aseBrazil aphakeme kakhulu ku-calcium.

Imifino ethile efana nesipinashi, i-chard, ne-beet eluhlaza iqukethe i-calcium kodwa futhi inamazinga aphezulu ama-oxalates, izinhlanganisela ezingavimbela ukumuncwa kwe-calcium. Nakuba le mifino isengaba nomthelela ekwakhiweni kwe-calcium iyonke, i-calcium eyinikezayo ayimuncwa kalula umzimba uma iqhathaniswa nemifino ye-oxalate ephansi.

Ukuze uthole ukumuncwa kwe-calcium okuphelele, kuyazuzisa ukudla imifino enokuqukethwe kwe-oxalate ephansi, okufana nalokhu:

• I-Kale : Omunye wemithombo engcono kakhulu ye-calcium nama-oxalates aphansi kakhulu.
• I-Broccoli : Ihlinzeka nge-calcium futhi ine-oxalates ephansi.
• I-Bok Choy : Okunye okuluhlaza okuphansi kwe-oxalate okucebile nge-calcium.

Ngokuthakazelisayo, i-calcium evela kule mifino eluhlaza ene-oxalate encane imunca cishe ngokuphindwe kabili kune-calcium esebisini lwenkomo. Ngaphezu kwalokho, le mifino inikeza izinzuzo ezengeziwe zokudla okunomsoco, okuhlanganisa i-fiber, i-folate, i-iron, nama-antioxidants, angekho obisini lobisi.

Ukudla okunempilo kwe-vegan kungahlangabezana kalula nezidingo ze-calcium ngokudla okuhlukahlukene okusekelwe ezitshalweni. Ngokufaka imithombo efana nobisi lwezitshalo eziqinile, i-tofu, imifino enamaqabunga, amantongomane, nembewu, ungaqinisekisa ukuthi uthola i-calcium eyanele. Ukunaka izinhlobo zemifino edliwayo kanye nokufaka izinketho ze-oxalate ephansi kungathuthukisa ukumuncwa kwe-calcium kanye nempilo yonke.

I-Selenium ne-Zinc

I-Selenium ne-zinc kungamaminerali abalulekile adlala indima ebalulekile ekugcineni impilo yonke, futhi ngenhlanhla, ungathola amanani anele ekudleni okuhlelwe kahle kwe-vegan ngaphandle kwesidingo sezithasiselo.

I-Selenium

I-Selenium ibalulekile emisebenzini ehlukahlukene yomzimba, okuhlanganisa ukuvikelwa kwe-antioxidant, umsebenzi we-thyroid, nokusekelwa kwamasosha omzimba. Itholakala ekudleni okuningana okusekelwe ezitshalweni, kodwa eminye imithombo icebile kakhulu nge-selenium:

• Amantongomane aseBrazil : Lawa umthombo wezitshalo ogxile kakhulu we-selenium. Amantongomane amabili kuphela e-Brazil ngosuku anganikeza okungaphezu kokunconywa kwansuku zonke kwe-selenium. Zisebenza kahle kakhulu ekukhuphuleni amazinga e-selenium ngenxa yokugcwala kwazo okuphezulu kwale mineral.
• Imbewu Kabhekilanga : Umthombo omuhle we-selenium ongafakwa kalula kumasaladi, ukudla okulula, noma ukubhaka.
• Imbewu yeSesame : Lezi zimbewu zingomunye umthombo omuhle kakhulu we-selenium, futhi zingasetshenziswa ezitsheni ezihlukahlukene.
• I-Wholegrains : Ukudla okufana nokolweni, irayisi elinsundu, nama-oats aqukethe i-selenium, nakuba ngamanani amancane uma kuqhathaniswa namantongomane nembewu.
• I-Tofu : Uma yenziwe ngezinhlobo ezithile ze-coagulants, i-tofu ingaba umthombo we-selenium.
• I-Asparagus : Ihlinzeka ngenani elilinganiselwe le-selenium futhi ingaba isengezo esinomsoco ekudleni.
• Amakhowe : Izinhlobo ezithile, njenge-shiitake, ziyimithombo emihle ye-selenium.

Zinc

I-Zinc ibalulekile ekusebenzeni kwamasosha omzimba, ukwakheka kwamaprotheni, ukuphulukiswa kwesilonda, kanye nokuhlanganiswa kwe-DNA. Izinhlobonhlobo zokudla okusekelwe ezitshalweni zinikeza i-zinc eyanele:

• I-Tempeh : Yenziwe ngobhontshisi wesoya ovutshiwe, i-tempeh iwumthombo ocebile we-zinc futhi ingaba isithako esisebenza ngezindlela eziningi ezitsheni eziningi.
• I-Whole Wheat Spaghetti : Umthombo omuhle kakhulu we-zinc ongena kahle ekudleni okunomsoco.
• I-Tofu : Iqukethe i-zinc futhi ingafakwa ezinhlobonhlobo zokupheka.
• I-Quinoa : Okusanhlamvu okuminyene kwezakhamzimba okuhlinzeka kokubili amaprotheni kanye ne-zinc.
• Imbewu Yamathanga : Lezi zinhlamvu ziwumthombo omkhulu we-zinc futhi zingafakwa kumasaladi noma zidliwe njenge-snack.
• I-Lentils : Iqukethe amaprotheni amaningi kanye ne-zinc, okwenza kube isengezo esibalulekile ekudleni kwe-vegan.
• I-Couscous : I-Wholegrain couscous ingumthombo omuhle we-zinc futhi ingasetshenziswa njengesisekelo sezitsha eziningi.
• Irayisi le-Wholegrain : Ihlinzeka nge-zinc nezinye izakhi ezibalulekile.
• I-Cashew Nuts : I-snack ehlwabusayo ebuye ibe nomthelela ekudlalweni kwe-zinc.
• Imbewu yeSesame kanye neTahini : Zombili ziyimithombo emihle ye-zinc futhi ingasetshenziswa ekuphekeni okuhlukahlukene.

Ukudla okuhlukahlukene kwe-vegan okuhlanganisa ukudla okufana namantongomane aseBrazil, imbewu kabhekilanga, i-tempeh, nezinhlamvu ezigcwele kunganikeza ngokwanele i-selenium ne-zinc ngaphandle kwesidingo sezithako zokudla. Ngokuhlanganisa lokhu kudla okunothe ngezakhi ekudleni kwakho kwansuku zonke, ungagcina amazinga afanele alawa mamineral abalulekile futhi usekele impilo yonke.