Veganism Thaum Cev Xeeb Tub: Kev Nyab Xeeb Thiab Khoom Noj Muaj Txiaj Ntsig

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Kev noj zaub mov zoo thaum cev xeeb tub yog qhov tseem ceeb rau koj kev noj qab haus huv thiab kev loj hlob ntawm koj tus menyuam, thiab lub neej tom ntej cov neeg tsis muaj zaub noj los yog vegan koj yuav tsum xyuas kom koj tau txais hlau thiab vitamin B12 txaus txhua hnub.

Kev noj zaub mov zoo ntawm leej niam thaum cev xeeb tub yog qhov tseem ceeb rau kev noj qab haus huv ntawm tus poj niam cev xeeb tub thiab yog qhov tseem ceeb rau kev txhim kho me nyuam hauv plab. Raws li qee qhov kev kwv yees, kev teeb meem ib puag ncig thiab kev ua neej thaum cev xeeb tub txiav txim siab qhov kev pheej hmoo ntawm kev mob ntsws ntev ntev hauv lub neej thiab tseem cuam tshuam rau kev noj qab haus huv ntawm cov menyuam thoob plaws lub neej.

Nyob rau xyoo lawm tsis ntev los no, cov neeg tsis noj nqaij thiab zaub noj tau nce siab thoob ntiaj teb. Txawm hais tias cov khoom noj muaj tsob ntoo muaj lub cev ua rau muaj kev pheej hmoo ntawm cov zaub mov tsis zoo, cov pov thawj tshawb pom muaj pov thawj pom tau tias tau npaj cia tus neeg tsis noj nqaij thiab cov zaub mov vegan muaj kev nyab xeeb thaum cev xeeb tub thiab pub niam mis. Tab sis nws yuav tsum muaj zog khiav.

Iron, folic acid thiab vitamin D tshuaj pab yog qhov tseem ceeb thaum cev xeeb tub. Txhua tus poj niam cev xeeb tub xav tau cov tshuaj noj kom txaus. Ntxiv ntawm cov hlau yog qhov tseem ceeb rau kev tiv thaiv kom tsis txhob muaj ntshav thaum lub cev xeeb tub. Txhawm rau kom tsis txhob mob leeg cov hlab ntsha hauv lub menyuam, yuav tsum tau noj folic acid ntawm 600 mcg / hnub los ntawm cov zaub mov muaj zog thiab tshuaj ntxiv. Ntxiv mus, muaj cov vitamin D txaus (600 IU / hnub), choline (450 mg / hnub) thiab iodine (220 mcg / hnub) yog qhov yuav tsum muaj kev loj hlob ntawm me nyuam hauv plab thiab lub hlwb loj hlob.

Thaum cev xeeb tub ib txwm, qhov ua tau zoo ntawm cov tshuaj calcium uas tsub kom ntau ntxiv. Kev noj tshuaj calcium ntau txaus thaum cev xeeb tub thiab lactation pom tau tias yog 1000 mg / hnub. Cov poj niam noj tsawg dua 500 mg / hnub calcium xav tau cov nyiaj ntxiv kom tau raws li leej niam thiab tus me nyuam.

Cov peev txheej zoo ntawm cov hlau rau cov vegans yog cov legumes, cov zaub ntsuab tsaus nplooj, cov mov ci tag nrho, cov zaub mov muaj zog (nrog rau ntxiv hlau) thiab txiv hmab txiv ntoo qhuav xws li apricots.

Cov khoom noj muaj txiaj ntsig zoo ntawm cov vitamins B12 rau cov neeg tsis noj nqaij yog mis nyuj thiab tshij mis (nws yog qhov zoo xaiv cov khoom noj muaj roj tsawg nyob qhov twg ua tau), ntxiv rau qe. Cov zaub mov zoo rau cov neeg tsis noj nqaij thiab vegans yog cov khoom noj muaj rog (nws tau pom zoo kom xaiv cov qab zib tsis muaj qab zib), cov dej qab muaj thiab tsis muaj qab zib, kua poov xab kom tsis muaj ntxhiab. Vim tias muaj tsawg dua los ntawm cov vitamin B12 rau vegans, yuav tsum muaj cov tshuaj vitamin B12 ntxiv.

Hais txog kev noj zaub mov noj kom muaj vitamin D, txawm hais tias peb tau txais los ntawm tshav ntuj, peb ib txwm tsis muaj txaus. Txhua tus neeg laus, suav nrog cov poj niam cev xeeb tub thiab lactating, yuav tsum xav txog kev noj tshuaj txhua hnub muaj 10 micrograms ntawm cov vitamin D, tshwj xeeb tshaj yog thaum lub caij ntuj no (Kaum hli txog rau thaum Lub Peb Hlis). Txij thaum Lub Peb Hlis Ntuj / Lub Plaub Hlis Ntuj txog lig rau Lub Cuaj Hli, cov neeg feem coob yuav tsum muaj peev xwm tau txais cov vitamin D txaus los ntawm tshav ntuj.

Cov neeg tsis noj nqaij zaub mov noj tau ntawm cov vitamin D suav nrog qe qe, thiab rau cev xeeb tub vegans - cov zaub mov muaj zog nrog cov vitamin D, suav nrog tej co zaub mov thiab tshuaj nrog cov vitamin no. Cov vev xaib yuav tsum nyeem cov ntawv sau kom paub tseeb tias cov vitamin D siv hauv cov khoom tsis yog ntawm tsiaj keeb kwm.

Txog rau kev siv tshuaj calcium, poj niam cev xeeb tub vegan lawv yuav tsum ua kom ntseeg tau tias lawv tsis muaj cov zaub mov no. Cov khoom noj muaj txiaj ntsig zoo ntawm calcium rau vegans suav nrog cov nplooj zaub ntsuab tsaus, legumes, mis kua taum, mov thiab oats ntau ntxiv nrog cov vitamins thiab minerals, khob cij dub, noob hnav thiab tahini, txiv hmab txiv ntoo qhuav, nceb, taum paj.

Ntev omega-3 fatty acids, tshwj xeeb docosahexaenoic acid (DHA), yog qhov tseem ceeb rau kev loj hlob ntawm tus me nyuam lub hlwb thiab qhov muag. Oily ntses, xws li salmon, mackerel thiab trout, yog cov nplua nuj los ntawm cov saw ntev-omega-3 acids.

Cov poj niam cev xeeb tub uas tsis noj ntses muaj peev xwm tau txais omega-3 fatty acids hauv lawv cov zaub mov los ntawm kev noj zaub mov raws li qee yam ntawm algae. Cov khoom noj uas muaj cov omega-3 fatty acids muaj xws li flaxseed thiab chia noob, noob txiv thiab roj txiv ntoo, roj, kua zaub (xws li flaxseed), canola thiab kua zaub.

Piv txwv ntawm cov zaub mov vegan thaum cev xeeb tub

Noj tshais: Ib lub tais ntawm oatmeal, soaked dhau ib hmo nyob rau hauv cov mis nyuj zaub thiab tov nrog ntau txiv ntoo (almonds, cashews, thiab lwm yam). Cov txiv hmab txiv ntoo uas koj xaiv (txiav cov txiv tsawb, grated kua, thiab lwm yam), cinnamon hmoov lossis qhiav thiab, yog tias koj nyiam noj tshais qab zib, ib me nyuam diav ntawm qab zib.

Noj su: Vegan moussaka, cov nqaij ntshiv nrog zaub, taum taum, vegan tripe kua zaub, zaub qhwv nrog mov, lentil stew, zaub casserole.

Noj hmo: Feem ntawm wholemeal nplej zom nrog ntses ua los ntawm txiv lws suav, qij, tshuaj ntsuab thiab cov txuj lom, cov caij nyoog nrog cov taum paj thiab txiv roj roj thiab noj nrog zaub xam lav ntawm arugula lossis zaub ntsuab.

Cov khoom noj txom ncauj zoo rau lub cev:

- hau thiab ci nqaij qaib, nrog ntsev me ntsis thiab kua txob liab;

- zaub yoghurt nrog muesli;

- hummus nrog pas, zaub ntug hauv paus, dib;

- sib xyaw ntawm cov txiv ntoo qhuav thiab cov txiv ntoo qhuav;

- cov txiv ntoo tshiab.

Saib xyuas! Ntawm kev noj haus thiab veganism thaum cev xeeb tub, nco ntsoov qhia koj tus kws paub txog hauj lwm sab nrauv txog koj cov zaub mov noj. Cia kom qhov kev noj qab haus huv ntawm cov zaub mov tu cev tom qab sab laj nrog ib tus kws tshaj lij.