Ruzivo rwakapihwa neUS Academy yeNutrition uye Dietetics.
Zvisinei nekuti uri werudzi rwupi rwemuriwo, unofanirwa kusanganisira chikafu chakasiyana-siyana mukudya kwako, kusanganisira zviyo, pamwe nemichero, miriwo, nyemba, nzungu, uye mhodzi. Nekuverenga iyo Academy yeNutrition uye Dietetics (USA) zano kune vanodya miriwo, unogona kuve nechokwadi chekuti kudya kwako kwemazuva ese kunosangana nezvinodiwa nemuviri wako.
calcium.
Vegetarians vanofanira kudya zvakasiyana-siyana zve calcium kuitira kuti vawane zvavanoda zvezuva nezuva. Zvidzidzo zvakaratidza kuti vanodya miriwo vanotora uye vanotora calcium yakawanda kubva muchikafu pane vasiri vegetarians. Zvigadzirwa zvemukaka zvine hupfumi hwe calcium. Kana zvigadzirwa zvemukaka zvikasabatanidzwa mukudya kwako, calcium yakakwana inogona kuwanikwa kubva mukudya kwezvirimwa.
Heino runyoro rwezvinomera zvinomera zve calcium:
- Mukaka une mafuta mashoma kana kuti skimmed, yogati, uye chizi
- Mukaka wesoya kana mukaka wemupunga
- zvirimwa
- Calcium-fortified juices
- Calcium Yakafumisa Tofu
- Muriwo wemashizha
- Broccoli
- nyemba
- Almond uye almond mafuta
- Sesame mbeu uye sesame mafuta (tahini)
- soy nuts
Iron.
Vegetarians vanofanira kudya zvakasiyana-siyana zvesimbi kuti vawane zvavanoda zuva nezuva. Kushandisa zviwanikwa zvevhitamini C (michero yecitrus, muto weorenji, madomasi) pakudya kwega kwega kunowedzera kunyura kwesimbi.
Kwakabva iron:
- Soy, nzungu
- Miriwo yakasvibira yakasviba, miriwo
- nyemba
- Chingwa chakasimbiswa nesimbi, mupunga uye pasta
- Peanut butter
Mapuroteni.
Protein inowanikwa muzvikafu zvakawanda zvezvirimwa pamwe nezvigadzirwa zvemhuka. Muviri wako uchagadzira mapuroteni awo akazara kana iwe ukadya chikafu chakawanda chine macalorie akakwana muswere wese.
Vegetarian mapuroteni masosi anosanganisira:
- nyemba
- Whole grains
- Soy zvigadzirwa
- Nuts uye nzungu ruomba
- Zvigadzirwa zvemukaka
Vhitamini B12.
B12 inowanikwa mune zvese zvigadzirwa zvemhuka, kusanganisira mazai uye zvigadzirwa zvemukaka. Kuwana vhitamini B12 yakakwana kazhinji harisi dambudziko kune vanodya miriwo vanodya rimwe mukaka kana mazai. Zvisinei, vanoomesera miriwo kana vegans vangada kuwedzera kudya kwavo nekusarudza chikafu chine mavhitamini kana kutora isingapfuuri 12 muzana yehuwandu hwezuva nezuva hwevhitamini B100 (cobalamin).
Vegetarian zvinyorwa zveB12:
- Zvokudya zvakasimbiswa nevhitamini B12, kusanganisira mbiriso yezvokudya, mukaka wesoya, muesli. Iva nechokwadi chekutarisa label.
- Zvigadzirwa zvemukaka
Vitamin D.
Zvigadzirwa zvemukaka zvakasimbiswa nevhitamini D muUnited States. Vanhu vanosarudza kusadya zvigadzirwa zvemukaka uye vasingawane chiedza chezuva nguva dzose vangada kufunga nezvekutora vhitamini D, isingapfuure zana muzana yehuwandu hwezuva nezuva.
Vegetarian zvinyorwa zve vitamin D zvinosanganisira:
- Zvokudya zvakasimbiswa nevhitamini D: mukaka wesoya, mukaka wemhou, muto wemaranjisi, muesli