8 tlamachiyōtl īca tlen monequi ticcuah, tlamachiyōtl tlen huel ticpehpena tlen ticcuah, tlen ticmati ītechcopa tlen ticcelia, tlen ticcuah īhuān tlen tictequipachoa īhuān tlen tictequipachoa ītechcopa tlen tictequipachoa.
Miēc tlācatl quimonequi 0.8 g tlaxcalli ītechcopa cē kg ītechcopa ītlacayo īpan cē tōnalli, īhuān tlen quichīhua tlaxcalli ītechcopa 1.2–1.6 g/kg. Etl, soy tlaxcalli, seitan, tlaxcalli, tlaxcalli īhuān tlaxcalli quimonextīa: 100 g tempeh, cē xīcalli etl īhuān 200 g tofu quimonextīa 60 g. Ahmō ticnequi tiquimonextīz tlaxcalli īpan cē tlaqualli — tiquimonextīz miēc tlaxcalli īpan cē tōnalli quimonextīz nochi tlaxcalli.
Xicpōhua tlamachiyōtl →Cēquizqui tlen quitemoa neuctli tlen âmo cualo nacatl monequi quipia cē tlapōhualli B12 tlen hueli: 50–250 mcg cyanocobalamin īpan cē tōnalli, o 2,000 mcg cē semana, o ēyi tlamantli tlen tlacualli ticpācālia īpan cē tōnalli. âmo cē tlacualli tlen âmo ticpācālia hueli quipia B12 - âmo spirulina, nori, tempeh o tlacualli tlen âmo tlapaca. Tēmictli tlen âmo quitta hueli yehca miyec tōnalli īhuān cēqui nōnōchtli hueli mochīhua cenicā, yehica yēhua cē tlapōhualli tlen âmo hueli ticpolo.
Xicpōhua tlamachiyōtl →In tlein ticua ītechpa tlahtoa tlātlāhuīlli quicuah ahmo heme tlātlāhuīlli, tlein ticua ītechpa tlahtoa 2–20% tlein ticua ītechpa tlahtoa, ītechpa tlein ticua ītechpa tlahtoa, īhuān cequih tlamachtiliztli quicuah 1.8 veces in RDA. Lentils, tofu, pumpkin seeds, tempeh, dark greens īhuān fortified cereals quicuah in tlein ticua ītechpa tlahtoa. Tlein ticua ītechpa tlahtoa īhuān vitamin C — peppers, citrus, tomatoes — quicuah miyac veces, īhuān tea, coffee īhuān calcium supplements tlein ticua ītechpa tlahtoa quicuah ahmo miyac.
Xicpōhua tlamachiyōtl →Tlācatl monequi 700–1,000 mg tēncualōni ipan cē tōnalli, īhuān tlācatiyān quiceli īca tlācaxītlālli ītechcopa tēncualōni (300 mg ipan 250 ml), tofu īca tēncualōni, quilitl ahmō īca oxalatos (kale īhuān bok choy), tahini, almendras īhuān iztac etl. Quiceliztli ītechcopa quilitl ahmō īca oxalatos 50–60%, achi huēyi īca tlācaxītlālli. Omiyōtl ītechcopa yōliztli no monequi vitamina D, tlacatl, potasio īhuān tlamahuizolli īca tlaēhualli, ahmō zan tēncualōni.
Xicpōhua tlamachiyōtl →Se cucharada de flaxseed tlalli, chia o se tepiton macuilli nuez de Castilla quitemaca ALA tlen monequi ipan 1.1–1.6 g. Tlaixcopinaliztli ALA ipan EPA ihuan DHA ahmo cuali — miacpa ahmo 5% — ica miac vegans quicui 200–300 mg de algae EPA/DHA ome o eyi veces ipan semana. Algae aceite yehica michi quicui omega-3, ahmo mercury o tlen trawler.
Xicpōhua tlamachiyōtl →Vitamina D ce tōnatiuh tlamatiliztli, ahmo ce tlacualli tlamatiliztli, īhuān deficiency cenca miyac tlācah quipiya ahmo tlein tlacualli. Miyequeh tlamatiliztli ītechpa tlācah quītohua 400–1,000 IU īpan tonalpohualli īpan tōnalco īhuān hueyātl, īhuān īpan xihuitl īca tlācah tlein quipiya tlīltic nacayotl zo ahmo miyac tōnatiuh. Vegan opciones: D2 (ergocalciferol) īhuān D3 tlein ītechpa lichen (cholecalciferol); D3 quicua īhuān quipiya yancuīc tlapōhualli īpan eztli.
Xicpōhua tlamachiyōtl →In zinc tlaixcopinalli ica tlaqualli tlen quicuah ica xihuitl quipia phytates, ica inin cequin tlamatinimeh quimati ma vegans quicuican hasta 1.5 veces in RDA tlen 11 mg para tlacameh ihuan 8 mg para cihuameh. In tlaixcopinalli tlen cuali: ayohtli tlen calabaza, ayohtli tlen cañamo, cashews, lentejas, garbanzos, tofu, tempeh, avena ihuan pan tlen trigo entero. In tlaixcopinalli, tlaixcopinalli ihuan tlaixcopinalli quipalehuia quipoloa phytates ihuan quicualtia in tlaixcopinalli.
Xicpōhua tlamachiyōtl →Tlacameh quinequih 150 mcg yodio ipan ce tonali, ihuan vegans tlen amo quipia iodised salt, supplement nozo seaweed quipia tepiton. In achi hueli tlamantli: iodised salt nozo 150 mcg supplement. Kelp amo hueli ica tlen hueli ticcuaz ica yodio quipia miac tlamantli ipan ce tonali, huan hueli ticpolohua thyroid.
Xicpōhua tlamachiyōtl →Cualli. Tiquimonextīz tlaxcalli ītechcopa tlaxcalli īhuān tlaxcalli ītechcopa tlaxcalli. Tiquimonextīz tlaxcalli ītechcopa 1.4–1.7 g/kg.
No de forma confiable. La B12 viene de bacterias; los rastros en frutas sin lavar o fermentos son inconsistentes y a menudo análogos inactivos. Solo alimentos fortificados y suplementos son fuentes veganas seguras.
Reviews quicuah vegans quicuah ferritin ahmo miyac, zan similar rates of iron-deficiency anaemia. Menstruating women tlein quicuah cequih tlein ticua ītechpa tlahtoa.
Zan īca tēncualōni achi tepitōn. EPIC-Oxford quimachtia tlapani ītechcopa tlācatiyān īca tēncualōni achi tepitōn 525 mg ipan cē tōnalli; cualli tēncualōni, vitamina D īhuān tlamahuizolli īca tlaēhualli quitzacuilia.
Ahmo nelli monequi para cuali adultos, pero yehica ce tlamahuizolli ahmo hueyi para tictequipachoz ce tlen hueli ticmati. Monequi mas ipan pregnancy, breastfeeding ihuan huehueyotl.
Quipiya tlamatiliztli, īhuān miyac fortified tlacualli quicua. D3 ītechpa lichen quipiya yancuīc tlapōhualli īpan eztli cenca cualtia, īca cenca cualtia opción īca tlein quipiya.
Tlamantli tlen huel quinextia tlen serum zinc tlen huel tlen vegetarianos ihuan vegans, pero amo huel tlamantli tlen huel. In tlaixcopinalli tlen quipoloa phytate quipalehuia quipoloa in tlamantli tlen huel.
Unless ticcuaz iodised salt daily nozo ticcuaz nori regularly, hueli — ce 150 mcg supplement in achi hueli tlamantli ica ticcuaz. Intakes ipan vegans hueli ticcuaz below recommendations.
Tlanemiliztli: NIH Office of Dietary Supplements, EFSA, USDA FoodData Central · Ximotlalo ipan CC BY 4.0 ihuicpa ce tlalolpiki.
Tlaneltoquiliztli ītechcopa in tlaneltoquiliztli
In tlaneltoquiliztli ītechcopa cualli tlacualli īpan inīn tlālli cencah cualtia īhuān cencah āmo cualtia tēnōtzalōni. Cē tlamantli tlein monequi tiquittazqueh ītechcopa in tlamantli tlen monequi tiquittazqueh. In ocachi tlein tiquittazqueh ītechcopa in tlaneltoquiliztli ītechcopa in tlaneltoquiliztli.
B12 quichīhua in bacteria, ahmō in xōchitl ahnōzo in yōlcatl; in yōlcatl tlen quimaca in tlācatl quimaca in tlein quimaca in tlācatl. Inīn tlaneltoquiliztli ītechcopa in tlācatl monequi cē tlamantli tlein quimaca in tlācatl: ahnōzo cē tlamantli tlein quimaca in tlācatl ītechcopa 25–100 µg īpan cē tōnalli ahnōzo 1,000–2,000 µg īpan cē semana, ahnōzo in tlein quimaca in tlācatl ītechcopa in tlein quimaca in tlācatl. In tlein ahmō ic quēmman monequi quichīhua in tlācatl ītechcopa in tlein ahmō ic quēmman monequi, īhuān inīn ahmō ic quēmman monequi quichīhua in tlācatl ītechcopa in tlein ahmō ic quēmman monequi. Serum B12 ītechcopa in tlein ahmō ic quēmman monequi; methylmalonic acid ahnōzo holotranscobalamin ītechcopa in tlein ahmō ic quēmman monequi.
In xōchitl tlen quimaca in tlācatl quimaca in non-haem iron, tlein ahmō ic quēmman monequi quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi. Vitamin C tlen quimaca in tlācatl īpan in tlein quimaca in tlācatl quichīhua in tlein ahmō ic quēmman monequi, īhuān in tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi. In tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi: lentils īhuān tomato īhuān cē tlamantli tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi, coffee īpan cē tlamantli tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi. In tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi.
ALA tlen quimaca in tlācatl ītechcopa in flax, chia, walnuts īhuān rapeseed quichīhua EPA īhuān DHA īpan in tlein ahmō ic quēmman monequi. Cē tlamantli tlein quimaca in tlācatl ītechcopa in algae EPA/DHA ītechcopa 250 mg īpan cē tōnalli quichīhua in tlein ahmō ic quēmman monequi. Inīn cē tlamantli tlein monequi tiquittazqueh ītechcopa in tlein ahmō ic quēmman monequi.
Iodine ītechcopa in tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi quimaca in tlācatl ītechcopa in iodised salt, fortified plant milk ahnōzo cē tlamantli tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi; seaweed ītechcopa in tlein ahmō ic quēmman monequi. Calcium ītechcopa in tlein quimaca in tlācatl ītechcopa in fortified plant milks, tofu tlen quimaca in tlācatl ītechcopa in calcium, tahini, almonds īhuān low-oxalate greens tlen quimaca in tlācatl ītechcopa in kale īhuān bok choy. Vitamin D ītechcopa in tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi. Zinc ītechcopa in tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi.
Inīn cē tlamantli tlein monequi tiquittazqueh: īpan in tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi, in tlein quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi quimaca in tlācatl ītechcopa in tlein ahmō ic quēmman monequi. Protein ītechcopa in tlein ahmō ic quēmman monequi ītechcopa in tlein ahmō ic quēmman monequi.
Tlen moneki para huehueyi tlakah; tlen moneki mopatla ijkuak ok onkak konetl iijtik siwatl, ijkuak mochichitia konetl, ipan kone-nemilistli ihuan ipan huehuejtilistli.
| Nutrient | Typical adult target | Reliable plant sources | Attention level |
|---|---|---|---|
| Vitamin B12 | 25–100 µg/day or 1,000–2,000 µg/week | Supplement, fortified foods | Essential |
| Iodine | 150 µg/day | Iodised salt, fortified milk, supplement | High |
| Vitamin D | 600–800 IU/day when sun is limited | Sunlight, fortified foods, D2/lichen D3 | High |
| Omega-3 EPA/DHA | ~250 mg/day | Algae oil; ALA from flax, chia, walnuts | Moderate |
| Iron | 8 mg (men) / 18 mg (menstruating women) | Lentils, tofu, pumpkin seeds + vitamin C | Moderate |
| Calcium | 1,000 mg/day | Fortified milks, calcium-set tofu, kale, tahini | Moderate |
| Zinc | 8–11 mg/day | Legumes, seeds, oats, wholegrains | Low–moderate |
| Protein | 0.8–1.2 g/kg/day | Legumes, soy, seitan, grains, nuts | Low |
EFSA · NIH Office of Dietary Supplements · Academy of Nutrition and Dietetics
Nutrition planning should take about ten minutes a month, not become a hobby.
Xikpejpena se tlamantli ken tikselis ihuan xikchiwa ma nochipa ijkon mochiwa — para miakeh tlakah, achi amo owi kilnamikis se hueyi dosis san se welta ipan semana, amo se tetsikitsin dosis nochi tonalli.
Tla in istatl tlen tikpiah mochan ahmo kipia yodo ihuan tikoni xiwitl-chichiwalayotl tlen ahmo okachi tlapalehuili ika nutrientes, huelis yodo yej tlen mitspoloa.
Or eat a tablespoon of ground flax daily and accept the conversion uncertainty.
Se tlamantli tlen nochipa tikchiwa ijkuak titlakua, ahmo suplementos: cítricos, chiltik noso xitomatl ipan san se tlakuali ika leguminosas.
B12, ferritina, vitamina D ihuan ken tekiti tiroides kitemakah se kuali tlamachilistli de monakayo. Tla san niman timotlatlatilis, achi san tikyejyekos tlen achto otikualia.
B12 quemah, huel nochipa. Vitamina D ipan metztli tlen achi amo onca tonatiuh intech monequi in tlahuel miac masehualtin, zan tlen quicuah. Yodo ihuan omega-3 tlen quisa ipan acoatlxihuitl cualli tlanemililli para miac masehualtin, ijcon queh quexquich iztat quitequihuiah ihuan tlen quicuah.
Quemah. In tlatemoliztli ica masehualtin quineztia amo onca itlacahualiztli ipan hormonas quema quicuah in quexquich momati mocua; ihuan quema mocua soya, amo cenca miac, monamiqui ica achi tzocotzin riesgo de cocoliztli ipan yollotl ihuan eztli-ojtli. Ipan tlatemoliztli tlen quitoquilia masehualtin ica xihuitl, no monamiqui ica achi tzocotzin riesgo ma occeppa huala cáncer de mama.
Quemah, ica xihuitl-leche tlen quichicajqueh ica tlacualnechicahualiztli, tofu tlen motlalia ica calcio, tahini ihuan xoxoctic quilitl tlen quipiya achi tzocotzin oxalato. In tonacayo cenca cualli quicui calcio tlen huala ipan kale ihuan bok choy, achi cualli queh in tlen huala ipan leche; espinaca amo ijcon, ipampa oxalato.
Xicmocuitlahui, amo san ximotequipacho. Tlen mocua momati ajsi tlen monequi; in sihuameh tlen quipiyah inezzo metztica yehhuantin achi huel quipiyah necesidad ma mocuitlahuican, no ijcon queh quema quicuah nochi tlamantli tlacualli.
Amo. San quipalehuiah masehualtin tlen monequi quicuazqueh cenca miac tlacualnechicahualiztli noso tlen amo cenca mayanah; amo monequi para nochi masehualtin ma cualli monemiltican.
Quen onca B12 ipan tonacayo; achi cualli ma moyehuatlati ica ácido metilmalónico noso holotranscobalamina, amo san ica B12 ipan suero de eztli. Satepan ferritina ihuan vitamina D.