Tafiya Vegan na iya nufin ɓacewa da waɗannan mahimman abubuwan gina jiki

Wadatacce

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Rashin cin kayan dabba yana nufin rage cin abinci mai ƙarancin kitse da cholesterol, kuma ko da yake ana iya amfani da shi don rage kiba, yana da mahimmanci kada a tsallake abinci mai mahimmanci waɗanda galibi ke fitowa daga nama da kiwo.

Vitamin B12

Yawancin mata suna buƙatar 2.4 mcg na wannan bitamin kowace rana. Yana da mahimmanci don kiyaye lafiyayyen tsarin jijiya da lafiyar ƙwayoyin jini. An samo mafi yawa a cikin kaji, naman sa, kifi, da kayayyakin kiwo, wannan bitamin B yana da tushen vegan gami da hatsi mai ƙarfi, madarar soya mai ƙarfi, kale, alayyahu, da yisti mai gina jiki.

Iron

RDI na baƙin ƙarfe ga mata shine MG 18, kuma yayin da samfuran dabbobi ke ɗauke da baƙin ƙarfe, akwai tarin kayan cin ganyayyaki masu yawa a cikin wannan ma'adinai ma. Jiki yana buƙatar ƙarfe don yin haemoglobin, wanda ke taimakawa ɗaukar oxygen daga huhun ku zuwa sauran jikin ku, wanda shine dalilin da ya sa karancin ƙarfe yakan haifar da gajiya. Tabbatar kun haɗa da hatsi mai ƙarfi, madarar soya mai ƙarfi, wake kamar garbanzos da lentil, tofu, busasshen tumatir, dankali, tsaba na sunflower, flaxseed, da gyada a cikin abincin cin ganyayyaki.

Calcium

Lallai madara tana da kyau ga jiki idan ya zo ga alli, amma samun cikawar ku na yau da kullun na 1,000 MG ba lallai ne ya fito daga saniya ba. Yana da mahimmanci don haɓaka sabon ƙashi da riƙe ƙarfin ƙarfi, kazalika da hana osteoporosis, alli shima yana taimakawa kula da bugun zuciya da aikin tsoka. Tafi hatsi masu ƙarfi, kirfa, madara soya mai ƙarfi, madarar almond, ɓaure, koren kayan lambu kamar alayyafo, kale, da broccoli, tofu, yogurt soya, da tempeh, kuma ku shiga cikin wani kayan zaki mai daskarewa. Anan ga samfurin abincin yau da kullun wanda ke nuna abin da mai cin ganyayyaki ya buƙaci ci don samun sinadarin Calcium na yau da kullun.

Omega-3s

Shin kun gaji, kuna rashin lafiya koyaushe, kuma kuna da bushewar fata da mara kyau? Rashin omega-3s na iya zama laifi. Wannan kitse mai kitse yana da kaddarorin kumburi da kwantar da hankali kuma an gano yana rage haɗarin cututtukan zuciya da ƙananan cholesterol. RDI ofomega-3s shine gram 1.1 a rana, kuma tunda kifi kyakkyawan tushe ne, mai cin ganyayyaki na iya ɓacewa. Cika samfuran flax kamar flaxmeal da flaxseed oil, walnuts, waken soya, da Silk DHA Omega-3 soya madara.

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