No — it's a planning checklist. If you have symptoms (fatigue, hair loss, tingling, breathlessness) or have been vegan >1 year without supplements, book a blood panel: B12 (with MMA), ferritin, vitamin D and TSH cover the most common gaps.

Do I need to test every year?

A baseline panel in your first year vegan, then every 2–3 years if all levels are optimal and supplementation is consistent. Test annually during pregnancy, adolescence, or endurance training blocks.

Can I get all of this from food?

Every nutrient except B12 — where a supplement or fortified food is essential for everyone on a vegan diet, and recommended for most people over 50 regardless of diet.

Kayan aiki · Duba kai

Mai duba sinadarai na cin ganyaye

Tambayoyi 8 masu sauri don gano gibin sinadarai mafi mahimmanci a cikin abincin shuka — tare da tushen abinci da jagorar kari ga kowane ɗayan.

Vitamin B12

250 µg/rana ko 2500 µg/mako

Kana shan kari na B12 ko cin abinci mai ƙarfi a kullum?

Tushen: Cyanocobalamin kari, madarar shuka mai ƙarfi, yis na gina jiki

Vitamin D

1000–2000 IU a kullum

Kana samun rana ta tsakiya ta minti 15+ ko shan kari na D3?

Tushen: Hasken rana, kari na D3 (daga lichen), madarar waken soya mai ƙarfi

Iodine

150 µg/rana

Kana amfani da gishiri mai iodine ko shan kari na iodine?

Tushen: Gishiri mai iodine, kelp (a yi hankali — mai yawa), kari na 90–150 µg

Iron

8 mg (maza), 18 mg (mata masu al'ada)

Kana cin legumes + bitamin C a kullum (misali wake + tumatir)?

Tushen: Lentils, kaji, tofu, tempeh, irin kabewa, hatsi

Zinc

8–11 mg/rana

Kana cin wake, goro ko iri mafi yawan kwanaki?

Tushen: Irin kabewa, cashews, lentils, tempeh, hatsi, hatsi gabaɗaya

Omega-3 (DHA/EPA)

250–500 mg DHA+EPA ko 2 tbsp flax a kullum

Kana shan man algae ko cin flax/chia/gyada a kullum?

Tushen: Man algae (DHA+EPA kai tsaye), flax, chia, gyada (ALA precursor)

Calcium

1000 mg/rana (1200 mg sama da 50)

Kana shan madarar shuka mai ƙarfi ko cin tofu mai calcium a kullum?

Tushen: Madarar waken soya mai ƙarfi, tofu mai calcium, kale, bok choy, tahini

Protein

0.9–1.2 g/kg nauyin jiki

Kana cin legumes, tofu ko tempeh a abinci 2+ a rana?

Tushen: Tempeh, tofu, lentils, kaji, seitan, edamame, madarar waken soya

Hoton ku

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Amsa sama don ganin gibin ku.

Tambayoyi Akai-Akai

Shin wannan ganewa ne?

A'a — wannan jerin abubuwan da za a yi shiri ne. Idan kana da alamomi (gajiya, asarar gashi, tingling, rashin numfashi) ko ka kasance mai cin ganyaye >1 shekara ba tare da kari ba, ka yi ajiyar gwajin jini: B12 (tare da MMA), ferritin, bitamin D da TSH suna rufe mafi yawan gibin.

Ina buƙatar gwaji kowace shekara?

Gwajin farko a cikin shekarar ku ta farko mai cin ganyaye, sannan kowane shekaru 2–3 idan duk matakan suna da kyau kuma kari yana daidai. Gwaji kowace shekara yayin ciki, samartaka, ko kasancewa a gasar motsa jiki.

Zan iya samun duk wannan daga abinci?

Kowane sinadari sai B12 — inda kari ko abinci mai ƙarfi yana da mahimmanci ga kowa a cikin abincin cin ganyaye, kuma ana ba da shawarar ga yawancin mutane sama da shekaru 50 ba tare da la'akari da abinci ba.

Bincika cibiyar lafiya Tsara mako mai daidaitacce