Protein na VeganYawancin manya suna bukatar kimanin 0.8 g na protein a kowace kg na nauyin jiki a kowace rana, kuma mutanen da suke daukar nauyi ko kuma suke horo mai tsanani suna yin kyau da 1.2–1.6 g/kg. Legume, abincin soya, seitan, goro, tsaba da hatsi gaba daya suna biyan wannan bukata cikin sauki: gram 100 na tempeh, kofi daya na lentil da gram 200 na tofu kadai sun kai kusan gram 60. Ba ka bukatar hada protein a kowane abinci — cin nau'ikan protein na shuka daban-daban a cikin yini yana samar da dukkan amino acid masu muhimmanci.
Karanta jagorar →Vitamin B12Kowane vegan yana buƙatar tushen B12 abin dogaro: ko dai 50–250 mcg na cyanocobalamin kowace rana, ko 2,000 mcg sau ɗaya a mako, ko kuma uku servings na abinci mai ƙarfafa a rana. Babu wani abinci na shuka da ba a ƙarfafa shi da zai zama tushen abin dogaro — ba spirulina, nori, tempeh ko kayan lambu marasa wankewa ba. Rashi yana tasowa a hankali tsawon shekaru kuma wasu lalacewar jijiyoyi na iya zama na dindindin, don haka wannan shine kari guda ɗaya da ba za a iya yin sulhu da shi ba.
Karanta jagorar →IronAbincin shuka yana samar da ƙarfen da ba na haem ba, wanda ake shayarwa kusan 2-20% ya danganta da abin da ke cikin faranti, don haka wasu jagororin sun sanya maƙasudin masu cin ganyayyaki kusan sau 1.8 na RDA na yau da kullun. Lentils, tofu, tsaban kabewa, tempeh, ganyaye masu duhu da hatsi masu ƙarfafa sune manyan ayyuka. Haɗa su da bitamin C - tattasai, citrus, tumatur - na iya ninka shayarwa sau da yawa, yayin da shayi, kofi da kari na calcium da aka sha tare da abinci suna rage shi sosai.
Karanta jagorar →CalciumManya suna buƙatar kusan 700–1,000 mg na calcium a rana, kuma masu cin vegan suna samun ta ta hanyar madarar shuka da aka ƙarfafa (kimanin 300 mg a kowace 250 ml), tofu da aka saita da calcium, ganyaye masu ƙarancin oxalate kamar kale da bok choy, tahini, almonds da farin wake. Sha daga ganyaye masu ƙarancin oxalate yana kusan 50–60%, wanda ya fi na madara. Lafiyar kashi kuma ta dogara da vitamin D, furotin, potassium da motsa jiki mai ɗaukar nauyi, ba calcium kaɗai ba.
Karanta jagorar →Omega-3Cokali daya na flaxseed da aka niƙa, chia ko ɗan hannu na goro yana rufe burin ALA na yau da kullun na kusan 1.1–1.6 g. Jujjuyawar ALA zuwa EPA musamman DHA ba ta da inganci — sau da yawa ƙasa da 5% — don haka masu cin ganyayyaki da yawa suna ƙara 200–300 mg na EPA/DHA daga algae sau biyu ko uku a mako. Man algae shine inda kifi ke samun omega-3 daga farko, ba tare da mercury ko jirgin kamun kifi ba.
Karanta jagorar →Vitamin DVitamin D wani sinadari ne daga hasken rana, ba ainihin sinadari na abinci ba, kuma karancinsa ya zama ruwan dare a cikin jama'a gabaɗaya ba tare da la'akari da abinci ba. Yawancin hukumomin kiwon lafiya na ba da shawarar 400–1,000 IU a kowace rana a lokacin kaka da hunturu, da kuma duk shekara ga mutane masu launin fata mai duhu ko waɗanda ba sa samun hasken rana sosai. Zaɓuɓɓukan vegan sune D2 (ergocalciferol) da D3 daga lichen (cholecalciferol); D3 yana tada da kuma kula da matakan jini da ɗan inganci.
Karanta jagorar →ZincShan zinc daga abincin shuka yana raguwa saboda phytates, don haka wasu ƙungiyoyi suna ba da shawarar masu cin ganyayyaki su yi niyya har sau 1.5 na RDA na yau da kullun na 11 mg ga maza da 8 mg ga mata. 'Ya'yan kabewa, 'ya'yan hemp, cashews, lentils, chickpeas, tofu, tempeh, oats da burodin alkama gabaɗaya sune manyan hanyoyin samu. Jiƙa, tsirowa da fermentation na sourdough suna rushe phytates kuma suna inganta shan zinc sosai.
Karanta jagorar →IodineManya suna buƙatar kusan 150 mcg na iodine a rana, kuma masu cin ganyayyaki ba tare da gishiri mai iodine, kari ko seaweed ba sukan kasa cika. Hanyoyi mafi aminci sune gishiri mai iodine ko kari na 150 mcg. Kelp ba zabi ne mai kyau ba saboda yawan iodine dinsa yana bambanta sosai tsakanin batches kuma rabon daya zai iya ba da dubunnan micrograms — wanda ya isa ya dagula aikin thyroid.
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