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/mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/aio-favicon-frontend.php on line 30 The nutrients in a vegan dietDe unde ne procuram nutrientii intr-o dieta vegana (si nu numai)De voedingsstoffen in een veganistisch dieet - fleursvegankitchen
HomeNutrition <!--:en-->The nutrients in a vegan diet<!--:--><!--:ro-->De unde ne procuram nutrientii intr-o dieta vegana (si nu numai)<!--:--><!--:nl-->De voedingsstoffen in een veganistisch dieet<!--:-->

The nutrients in a vegan dietDe unde ne procuram nutrientii intr-o dieta vegana (si nu numai)De voedingsstoffen in een veganistisch dieet

Posted in : Nutrition on by : fleur Tags:

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Vitaminele

Vitaminele sunt compusi chimici si sunt esențiale pentru organism. Acestea joacă un rol important în dezvoltarea, refacerea și buna funcționare a organismului. Ele sunt, de asemenea, importante pentru o sanatate optima.

Vitaminele se găsesc în mod natural în dieta noastră. Unele vitamine sunt produse si de catre organism (D si K).

Nu exista niciun aliment care sa contina toate vitaminele in cantitatile necesare organismului uman. De aceea este important sa avem o dieta variata.

Există 13 vitamine, 4 dintre acestea sunt liposolubile iar 9 solubile în apă.

Vitaminele liposolubile sunt vitamina A, vitamina D, vitamina E si vitamina K. Acestea se gasesc în mare parte în alimentele care contin grasimi. Pot fi stocate de catre organism.

Vitaminele hidrosolubile sunt vitamina B1, B2, B3, B5, B6, B8, B11 (acid folic), B12 si vitamina C. Corpul nu poate stoca aceste vitamine (cu excepția vitaminei B12), excesul fiind eliminat de catre organism prin urina.

Vitaminele liposolubile:

Vitamina A (betacaroten):

Surse importante: morcovi, legume cu frunze verzi (spanac, etc.), toate soiurile de varza, broccoli, ardei gras.

Pentru o buna asimilare a se consuma in combinatie cu grasimi si uleiuri vegetale.

Vitamina D:

Vitamina D este produsa de catre piele prin expunerea la soare (recomandat o expunere la soare (fata si maini), pentru persoanele cu piele de culoarea deschisa si varste cuprinse intre 19-50 ani, de aproximativ 15 minute/zi (persoanele cu o piele mai inchisa la culoare si cele in varsta vor avea nevoie de o expunere mai indelungata).

In alimente vitamina D se gaseste in produsele imbogatite cu acesta vitamina (lapte vegetal, margarina etc.).

Daca nu aveti o expunere regulata la soare se recomanda suplimentele zilnice de vitamina D (Atentie! D2 este obtinut din surse vegetale deci sunt vegane dar numai anumite suplimente de D3 sunt vegane).

Vitamina E:

Surse importante: uleiuri vegetale, fructele in coaja lemnoasa (nuci, alune etc.), seminte, vlastari de grau, soia boabe, seminte de in, zmeura, mure si in mai mica masura legumele cu frunze verzi.

Vitamina K:

Vitamina K este asimilata din alimente dar este produsa si de catre bacteriile din intestine. Surse vegetale: legumele cu frunze verzi (spanac, varza kale etc.), varza rosie, sparanghel, broccoli, vlastari), ceai verde, fructe si grane.

Vitaminele solubile:

Deoarece aceste vitamine sunt solubile in apa la prepararea termica a legumelor, leguminoaselor si fructelor care le contin, folositi cantitati reduse de apa si nu taiati legumele/fructele in bucati foarte mici.

Vitamina C:

Sursele importante: fructele proaspete (citrice, afine, capsuni, kiwi, mango, fructe de padure etc.) si legumele (ardei gras, broccoli, varza, rosii, praz, conopida, gulie, cartofi etc.)

Vitamina B1 (tiamina):

Surse importante: drojdie uscata, fulgi de drojdie inactiva, grane si produse integrale din grane (orez integral), leguminoase, fructe in coaja lemnoasa (nuci, alune etc.), seminte de in si floarea soarelui, de asemenea varza kale, conopida, cartofi si sparanghel.

Vitamina B2 (riboflavina):

Surse importante: legume, fructe, grane si produse integrale din grane, fulgi de drojdie inactiva.

Vitamina B3 (niacina):

Surse importante: legume (cartofi), fructe (curmale, caise etc.), grane si produse integrale din grane, fulgi de drojdie inactiva, alune, ciuperci.

O anumita cantitate este produsa si de catre organism din aminoacidul triptofan.

Vitamina B5 (acid pantothenic):

Surse importante: legume (cartofi), fructe, grane si produse integrale din grane, fructe in coaja lemnoasa (nuci, alune etc.), orez integral, fulgi de drojdie inactiva.

Vitamina B6 (piridoxina):

Surse importante: legume (cartofi,conopida), fructe (banana), grane si produse integrale din grane, leguminoase, nuci, stafide, fulgi de drojdie inactiva.

Vitamina B8 (biotina):

Surse importante: produse din soia, leguminoase, rosii, morcovi, fructe in coaja lemnoasa (nuci, alune etc.).

Vitamina B11 (acid folic):

Surse importante: fructe (mai ales unele citrice), legume (cartofi), legume cu frunze verzi (spanac etc.), grane si produse integrale din grane, fulgi de drojdie inactiva.

Vitamina B12 (cobalamina):

Este recomandata suplimentarea (vezi articolul despre vitamina B12).

Mineralele

Mineralele sunt de o importanta vitala pentru indeplinirea anumitor functii in organism cum ar fi formarea dintilor si a scheletului etc.

Mineralele nu pot fi produse de catre organism si sunt preluate in totalitate din alimente.

Importanta este si dozarea, o supradozare poate fi toxica de aceea luati suplimente de minerale numai cu avizul medicului sau nutritionistului.

Calciu:

Surse importante: seminte de susan, legume cu frunze verzi, varza, broccoli, paine de secara, tofu procesat cu sulfat de calciu, lapte/iaurt vegetal imbogatit cu calciu si vitamina D, leguminoasele (fasole, naut, linte), nucile si semintele, smochine uscate, stafide, portocale, melasa.

Magneziu:

Surse importante: fructe in coaja lemnoasa (nuci, alune etc.), legume cu frunze verzi, grane si produse integrale din grane, soia boabe, fasole, banana, ciocolata amaruie.

Fier:

Surse importante: granele si produse integrale din grane (painea integrala, orzul, ovazul, taratele de grau !!!, orezul brun, germenii de grau etc), legumele (spanac, dovleac, mazare, frunzele de sfecla, sucul de rosii, sosul de rosii etc), leguminoasele (toate soiurile de fasole boabe, naut, linte), preparatele din soia (lapte de soia, tofu, tempeh etc.), fructele (caise uscate, prune, stafide), nuci si seminte (migdale, nuci cashew, alune, seminte de dovleac si floarea soarelui etc), melasa, ciocolata amaruie.

Pentru o mai buna absorbtie consumati alimente bogate in fier impreuna cu cele bogate in vitamina C. Cafeaua si ceaiul ingreuneaza absorbtia fierului, evitati sa le consumati la aceasi masa.

Zinc:

Surse importante: tofu, tempeh; grane; paine integrala; germeni de grau; seminte de dovleac; seminte de floarea soarelui; seminte de chia; fasole boabe; linte; mazare; diverse tipuri de nuci: nuci romanesti, migdale, nuci cashews, alune, fistic.

Proteinele favorizeaza absorbtia zincului .

Calium:

Surse importante: soia boabe, tije de telina, conopida, broccoli, gulie, rosii, dovleac, sfecla, varza murata si spanac.

Natriu:

Se regaseste in sarea de bucatarie. Se recomanda a nu se depasi 6 grame/zi incluzand sarea continuta de produsele alimentare prelucrate.

Mangan:

Surse importante: grane, paine integrala, orez integra, soia boabe, fasole, sfecla, legume verzi, fructe de padure, banane, ceai, alune.

Iodiu:

Surse importante: alge, sare iodata, legume si ciuperci.

Crom:

Surse importante: grane, fructe in coaja lemnoasa(nuci, alune etc.), leguminoase, drojdie de bere, melasa.

Seleniu:

Surse importante: grane si produse integrale din grane, ceapa, ciuperci, drojdie de bere.

Valadium:

Surse importante: grane si produse integrale din grane, patrunjel.

Borium:

Surse importante: stafide, prune, fructe in coaja lemnoasa (nuci, alune etc.), fructe (cu exceptia citricelor) si legume.

Cupru:

Surse importante: grane si produse integrale din grane, fructe in coaja lemnoasa (nuci, alune etc.), leguminoase, legume, ciocolata amaruie.

Molibden:

Surse importante: leguminoase, legume cu frunze verzi, grane si produse integrale din grane, fructe cu coaja lemnoasa (nuci, alune etc.).

Litiu:

Surse importante: alge, rosii, cartofi, apa de baut si apa minerala.

Proteinele

Surse importante: leguminoasele si preparatele din soia, seitanul (preparat din faina de grau), nucile si semintele, granele (quinoa, orezul brun, pastele etc.), legumele, seminte de canepa.

Grasimile

De asemenea, organismul nostru are nevoie de grasimi pentru o buna functionare. Acestea pot fi saturate si nesaturate.

Grasimile saturate sunt solide la temperature camerei (uleiul de palmier, margarina, uleiul de nuca de cocos etc.). Aceste grasimi trebuiesc consumate cu masura.

Omega 3

Surse importante: uleiul de in, semintele de in ( a se macina inainte de consum altfel se pierde in omega 3), nucile si uleiul de nuci, uleiul din seminte de canepa, semintele de chia, alge.

Omega 6

Surse importante: uleiul de floarea soarelui, de porumb, de soia, margarina, halvarina.

Se pare ca un consum ridicat de omega 6 poate influenta asimilarea omega 3, consumati cu masura aceste grasimi.

Omega 9

Surse principale: uleiul de masline, floarea soarelui, avocado, nuci (nuci romanesti, macadamia, fistic etc.). Acesta grasime poate fi produsa si de catre corp dar cea mai benefica forma este cea din alimente.

Concluzie:

conform Virginia Messina – dietist vegan cu o experienta de peste 20 de ani- pentru o dieta sanatoasa trebuie sa tinem cont de anumite puncte (nu va faceti probleme daca sunt zile in care va abateti dar nu faceti o regula) :

  • Consumati o varietate mare de alimente (legume, fructe, leguminoase, grane si preparate din grane etc.);
  • Cel putin 5 portii de legume, inclusiv legume cu frunze verzi (o portie poate consta in ½ cana legume fierte sau 1 cana legume crude);
  • Cel putin 2-3 fructe;
  • Cel putin 3 portii de leguminoase incluzand aici si tofu si produsele din soia (o portie poate consta in ½ cana leguminoase fierte, 1 cana lapte de soia, 2 linguri unt de arahide, ¼ cana nuci etc.);
  • Cel putin 4 portii de grane si produse din grane integrale ( o portie poate consta in ½ cana cereale gatite, paste etc., 1 felie de paine integrala);
  • 1-2 portii nuci (1-2 linguri);
  • Pentru omega 3: 1 lingura ulei de nuci sau seminte de in macinate sau 1 lingurita ulei de in sau 2 lingurite ulei de canepa sau 2 nuci sau 1 ½ lingurita seminte de chia;
  • Vitamin B12 – suplimente;
  • Vitamin D – prin expunere la soare sau suplimentata;
  • Iod – mai putin de ¼ lingurita sare iodata;
  • Consumati uleiurile cu moderatie, 2-3 lingurite/zi;
  • Alegeti produse (din soia, lapte vegetal etc.) la care s-a adaugat calciu;
  • Consumati alimente bogate in calciu;
  • Consumati rar alimentele rafinate .

Poate suna complicat dar consumand, de exemplu, o farfurie de iahnie de fasole/linte preparata cu ceapa, morcovi (si alte legume) in sos de rosii, servita cu o salata de muraturi, varza acra sau salata de varza proaspata la care s-a adaugat putin ulei de in, s-au acoperit aproximatix 2-3 portii de leguminoase si 3-4 portii de legume si ceva din necesarul de omega 3.

O farfurie de spaghete sau alte paste integrale, preparate cu sos de rosii si legume acopera cu aproximatie 2 portii de grane, 3-5 portii de legume si ceva din necesarul de grasimi. Daca se adauga si tofu obtinem astfel si o portie de leguminoase.

Sfaturi practice:

  • Serviti supele/ciorbele impreuna cu o felie de paine integrala;
  • Serviti o salata alaturi de felul principal;
  • Adaugati la diverse preparate putin ulei de in sau sminte de in, seminte de canepa, putina drojdie inactiva;
  • Pentru o buna asimilare a nutrientilor serviti fructele dimineata pe stomacul gol sau la o pauza de 3-4 ore fata de ultima masa si cu ½ ora inainte de urmatoarea;
  • La salate/musli puteti adauga cateva nuci, seminte de canepa si de chia, fructe uscate;
  • Consumati fructele in coaja lemnoasa putin prajite/coapte sau hidratate, pentru asimilare mai buna a mineralelor;
  • Consumati atat alimente prelucrate termic cat si crude;
  • Adaugati din belsug patrunjel/marar/leustean etc. la ciorbe/supe, mancaruri, salate;
  • Consumati 1,5 – 2 litri de lichide/zi incluzand supele/ciorbele, ceaiul, cafeaua, laptele vegetal etc.
  • Faceti miscare zilnic.

Vezi si articolul Ghid ajutator pentru veganul incepator

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