Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$plugin_data is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 36 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$freemius_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 37 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$main_menu_label is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 38 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$plugin_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 39 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$plugin_cpt_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 40 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$menu_type is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 41 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$cpt_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 42 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$css_prefix is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 43 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$filter_prefix is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 44 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$db_option_prefix is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 45 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$enqueue_prefix is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 46 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$plugin_settings_prefix is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 47 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$donation_link is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 48 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$duplicate_post_label is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 49 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$is_premium is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 59 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$parent_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 65 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$settings_page_hook_top is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 66 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$settings_page_hook_sub is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 69 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$settings_pages is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 81 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$url_prefix is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 100 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$main_settings_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 114 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$welcome_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 115 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$new_features_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 116 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$freemius_upgrade_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 117 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$freemius_discount_upgrade_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 118 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$contact_us_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 119 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$admin_url is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 120 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Utility::$custom_plugin_data is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-utility.php on line 25 Deprecated: Creation of dynamic property WPGO_Plugins\Plugin_Framework\Enqueue_Framework_Scripts::$module_roots is deprecated in 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is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/api/classes/enqueue-scripts.php on line 17 Deprecated: Creation of dynamic property WPGO_Plugins\Plugin_Framework\Enqueue_Framework_Scripts::$js_deps is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/api/classes/enqueue-scripts.php on line 19 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Enqueue_Scripts::$utilities_fw is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/enqueue-scripts.php on line 36 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Enqueue_Scripts::$new_features_arr is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/enqueue-scripts.php on line 37 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Enqueue_Scripts::$plugin_data is deprecated in 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/mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php:36) in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-includes/rest-api/class-wp-rest-server.php on line 1758 Warning: Cannot modify header information - headers already sent by (output started at /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php:36) in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-includes/rest-api/class-wp-rest-server.php on line 1758 {"id":2320,"date":"2014-12-02T10:20:57","date_gmt":"2014-12-02T10:20:57","guid":{"rendered":"http:\/\/fleursvegankitchen.com\/?p=2320"},"modified":"2015-03-01T11:20:51","modified_gmt":"2015-03-01T11:20:51","slug":"nutrients-vega-diet","status":"publish","type":"post","link":"https:\/\/fleursvegankitchen.com\/nutrients-vega-diet\/","title":{"rendered":"The nutrients in a vegan dietDe unde ne procuram nutrientii intr-o dieta vegana (si nu numai)De voedingsstoffen in een veganistisch dieet"},"content":{"rendered":"
\"image_pdf\"<\/a>\"image_print\"<\/a><\/div>

Vitaminele<\/em><\/strong><\/p>\n

Vitaminele sunt compusi chimici si sunt esen\u021biale pentru organism. Acestea joac\u0103 un rol important \u00een dezvoltarea, refacerea \u0219i buna func\u021bionare a organismului. Ele sunt, de asemenea, importante pentru o sanatate optima.<\/p>\n

Vitaminele se g\u0103sesc \u00een mod natural \u00een dieta noastr\u0103. Unele vitamine sunt produse si de catre organism (D si K).<\/p>\n

Nu exista niciun aliment care sa contina toate vitaminele in cantitatile necesare organismului uman. De aceea este important sa avem o dieta variata.<\/p>\n

Exist\u0103 13 vitamine, 4 dintre acestea sunt liposolubile iar 9 solubile \u00een ap\u0103.<\/p>\n

Vitaminele liposolubile sunt vitamina A, vitamina D, vitamina E si vitamina K. Acestea se gasesc \u00een mare parte \u00een alimentele care contin grasimi. Pot fi stocate de catre organism.<\/p>\n

Vitaminele hidrosolubile sunt vitamina B1, B2, B3, B5, B6, B8, B11 (acid folic), B12 si vitamina C. Corpul nu poate stoca aceste vitamine (cu excep\u021bia vitaminei B12), excesul fiind eliminat de catre organism prin urina.<\/p>\n

Vitaminele liposolubile:<\/p>\n

Vitamina A (betacaroten):<\/em><\/strong><\/p>\n

Surse importante: morcovi, legume cu frunze verzi (spanac, etc.), toate soiurile de varza, broccoli, ardei gras.<\/p>\n

Pentru o buna asimilare a se consuma in combinatie cu grasimi si uleiuri vegetale.<\/p>\n

Vitamina D:<\/em><\/strong><\/p>\n

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).<\/p>\n

In alimente vitamina D se gaseste in produsele imbogatite cu acesta vitamina (lapte vegetal, margarina etc.).<\/p>\n

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).<\/p>\n

Vitamina E:<\/em><\/strong><\/p>\n

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.<\/p>\n

Vitamina K:<\/em><\/strong><\/p>\n

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.<\/p>\n

Vitaminele solubile:<\/p>\n

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.<\/p>\n

Vitamina C:<\/em><\/strong><\/p>\n

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.)<\/p>\n

Vitamina B1 (tiamina):<\/em><\/strong><\/p>\n

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.<\/p>\n

Vitamina B2 (riboflavina):<\/em><\/strong><\/p>\n

Surse importante: legume, fructe, grane si produse integrale din grane, fulgi de drojdie inactiva.<\/p>\n

Vitamina B3 (niacina):<\/em><\/strong><\/p>\n

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

O anumita cantitate este produsa si de catre organism din aminoacidul triptofan.<\/p>\n

Vitamina B5 (acid pantothenic):<\/em><\/strong><\/p>\n

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

Vitamina B6 (piridoxina):<\/em><\/strong><\/p>\n

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

Vitamina B8 (biotina):<\/em><\/strong><\/p>\n

Surse importante: produse din soia, leguminoase, rosii, morcovi, fructe in coaja lemnoasa (nuci, alune etc.).<\/p>\n

Vitamina B11 (acid folic):<\/em><\/strong><\/p>\n

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.<\/p>\n

Vitamina B12 (cobalamina):<\/em><\/strong><\/p>\n

Este recomandata suplimentarea (vezi articolul despre vitamina B12).<\/p>\n

Mineralele<\/em><\/strong><\/p>\n

Mineralele sunt de o importanta vitala pentru indeplinirea anumitor functii in organism cum ar fi formarea dintilor si a scheletului etc.<\/p>\n

Mineralele nu pot fi produse de catre organism si sunt preluate in totalitate din alimente.<\/p>\n

Importanta este si dozarea, o supradozare poate fi toxica de aceea luati suplimente de minerale numai cu avizul medicului sau nutritionistului.<\/p>\n

Calciu:<\/em><\/strong><\/p>\n

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.<\/p>\n

Magneziu:<\/em><\/strong><\/p>\n

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.<\/p>\n

Fier:<\/em><\/strong><\/p>\n

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.<\/p>\n

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.<\/p>\n

Zinc:<\/em><\/strong><\/p>\n

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.<\/p>\n

Proteinele favorizeaza absorbtia zincului .<\/p>\n

Calium:<\/em><\/strong><\/p>\n

Surse importante: soia boabe, tije de telina, conopida, broccoli, gulie, rosii, dovleac, sfecla, varza murata si spanac.<\/p>\n

Natriu:<\/em><\/strong><\/p>\n

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

Mangan:<\/em><\/strong><\/p>\n

Surse importante: grane, paine integrala, orez integra, soia boabe, fasole, sfecla, legume verzi, fructe de padure, banane, ceai, alune.<\/p>\n

Iodiu:<\/em><\/strong><\/p>\n

Surse importante: alge, sare iodata, legume si ciuperci.<\/p>\n

Crom:<\/em><\/strong><\/p>\n

Surse importante: grane, fructe in coaja lemnoasa(nuci, alune etc.), leguminoase, drojdie de bere, melasa.<\/p>\n

Seleniu:<\/em><\/strong><\/p>\n

Surse importante: grane si produse integrale din grane, ceapa, ciuperci, drojdie de bere.<\/p>\n

Valadium:<\/em><\/strong><\/p>\n

Surse importante: grane si produse integrale din grane, patrunjel.<\/p>\n

Borium:<\/em><\/strong><\/p>\n

Surse importante: stafide, prune, fructe in coaja lemnoasa (nuci, alune etc.), fructe (cu exceptia citricelor) si legume.<\/p>\n

Cupru:<\/em><\/strong><\/p>\n

Surse importante: grane si produse integrale din grane, fructe in coaja lemnoasa (nuci, alune etc.), leguminoase, legume, ciocolata amaruie.<\/p>\n

Molibden:<\/em><\/strong><\/p>\n

Surse importante: leguminoase, legume cu frunze verzi, grane si produse integrale din grane, fructe cu coaja lemnoasa (nuci, alune etc.).<\/p>\n

Litiu:<\/em><\/strong><\/p>\n

Surse importante: alge, rosii, cartofi, apa de baut si apa minerala.<\/p>\n

Proteinele<\/em><\/strong><\/p>\n

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.<\/p>\n

Grasimile<\/em><\/strong><\/p>\n

De asemenea, organismul nostru are nevoie de grasimi pentru o buna functionare. Acestea pot fi saturate si nesaturate.<\/p>\n

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

Omega 3<\/p>\n

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.<\/p>\n

Omega 6<\/p>\n

Surse importante: uleiul de floarea soarelui, de porumb, de soia, margarina, halvarina.<\/p>\n

Se pare ca un consum ridicat de omega 6 poate influenta asimilarea omega 3, consumati cu masura aceste grasimi.<\/p>\n

Omega 9<\/p>\n

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.<\/p>\n

Concluzie:<\/p>\n

conform Virginia Messina \u2013 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) :<\/p>\n