素食补充剂:买方指南

You也许注意更多人横跨地球趋向往素食主义者生活方式。 象您,他们相信有一定数量的原因从他们的饮食消灭基于动物的食物。 例如,素食主义者的数量在英国变成四倍在2014和2018之间,根据素食主义者社会(1)。这里在家,名人喜欢Ellen DeGeneres, Casey Affleck, Moby,并且木质的Harrelson在现代veganism帮助投入面孔。 

多数人采取一种素食主义者生活方式由于他们的同情为动物。比人道情况和简单吃肉想法可能提供要求的刺激做这生活方式变动。另外,要求的自然资源养这些动物有对我们的地球的损伤冲击。这有些例子的怎样饲料作物单独冲击我们的环境:  

  • 由使用的水的8百分之决定致力于饲料作物灌溉。
  • 饲料作物的耕种占我们的温室气体的14-18百分之。在巴西单独, 5.6百万英亩土地在欧洲几乎用于种植大豆为动物。
  • 相当数量肥料和杀虫剂用途是巨型的。

采取素食主义者生活方式在良心提供平衡在每日饮食选择和整体冲击之间给地球。

素食主义者食物的好处

有明显的保健福利到素食主义者饮食包括是自然地低的在油脂和胆固醇,高纤维整体五谷,并且包装与镁、钾和其他维生素的食物。有证据证明显示这些选择也许带领降低胆固醇、一个更好的身体结构和一种减少的风险的死亡从癌症或心脏病。素食主义者饮食由不计其数的医疗纸、联合国和营养和营养学的学院支持。

带领素食主义者生活方式变得更加容易,并且数字近年来增长。由于此增量,素食主义者有更加方便的选择帮助支持他们的选择在网上,在餐馆和当地以准备的食物选择。社会媒介使它更加容易分享食谱和发现支持。

素食主义者吃什么?

素食主义者一般倾向于吃四基本的食物种类:

  • Legumes、坚果和seeds包括食物象豆、豌豆、扁豆和大豆。这些食物倾向于是浓在纤维上,高在蛋白质、B维生素、抗氧剂和根本脂肪酸。健康素食主义者饮食应该包括四或更多服务每天。
  • 素食主义者应该每天消耗grains 4-6服务。五谷来源应该是整体五谷而不是提炼。不幸地,提炼过程从五谷去除某些最重要的维生素和矿物。好五谷来源包括奎奴亚藜、糙米、小米和燕麦。
  • 素食主义者应该为vegetables四或更多非常五颜六色的服务瞄准每天。菜提供防护营养素、抗氧剂和纤维富有的品种。
  • 健康素食主义者饮食应该包括fruit两个或多个服务。富有营养素的果子可能提供大量需求的维生素C、抗氧剂和消化酶。莓果一般是高在抗氧剂和低在糖。

并且值得提及,许多根本脂肪酸在椰子油、鲕梨油、橄榄和种子可以被发现,但在缓和应该享用高脂肪传播。

最佳的素食主义者补充

Worried关于短少营养水平? 恐惧not

尽管所有这些可利用的选择, veganism根本上是有限的饮食的类型。许多素食主义者也许需要使用素食主义者补充补偿短少营养素为了优选地起作用。

我将回顾您可以继续下去低的最共同的营养素,如果您吃着素食主义者饮食,加上我的采撷为营养素的优质来源您需要。

维生素 B12

MegaFood -  Blood Builder Minis铁和多种维生素补品 - 60 TabletsMegaFood - Blood Builder Minis Iron & Multivitamin Supplement - 60 TabletsVitamin B12 is especially important for vegans. Fortified food sources like plant-based milks, breakfast cereals and nutritional yeast are some of the only ways that vegans may be able to consume B12. Vegans should consume two to three servings a day. This is a critically important for fighting anemia, heart disease and damage to the central nervous system. 

Recommended产品: Blood建造者Minis铁& Multivitamin补充由MegaFood

维生素 D

Garden of Life (生命花园) -维生素代码未加工的D3 2000 IU - 120 素食胶囊Garden of Life (生命花园) - Vitamin Code Raw D3 2000 IU - 120 Vegetarian CapsulesMost people are aware of the importance of vitamin D in bone health. It helps the body to absorb calcium and phosphorous. Many are not aware that vitamin D also plays a role in the fight against cancer, heart disease, diabetes and may even help with depression. In fact, it is so important, that every cell of the body has a receptor for it. Due to their restrictive diet, vegans are more likely to be deficient. VItamin D3 is the preferred form. While much of the D3 that is on the market is animal-based, there are some vegan friendly forms.

Recommended产品: Vitamin代码未加工的D3由Garden of Life (生命花园)

海藻油

Nordic Naturals (挪威小鱼) -海藻Omega植物根据EPA & DHA Omega-3 715 mg。 - 60 SoftgelsNordic Naturals (挪威小鱼) - Algae Omega Plant-Based EPA & DHA Omega-3 715 mg. - 60 SoftgelsAlgae oil is a source of vegetarian source of Omega-3 fatty acids. In fact, one of the reasons that that fish are so high in essential fatty acids is largely due to the amount of algae they consume. Omega-3 fatty acids  are important because they help control inflammation in the body. There are thousands of studies suggesting a wide array of benefits. These include heart health, eye health, joint health, cognitive functioning and may even be effective in the fight against anxiety and depression. 

Recommended产品: Algae Omega由Nordic Naturals (挪威小鱼)植物根据EPA & DHA Omega-3

EuroPharma -自然特里三碘 3 mg。 - 90 胶囊EuroPharma - Terry Naturally Tri-Iodine 3 mg. - 90 CapsulesIodine is a plant derived mineral that is often found in dairy products and seafood. Vegans can find iodine in strawberries, greens and in potato skins. The body manufactures the thyroid hormone by using iodine. People that are deficient in Iodine are more likely to be tired and suffer from irritability, and are at a higher risk for infection or illness. This mineral is especially important for expectant mothers. Mothers  that don’t get enough iodine run the risk of low birth weights and fetal development. 

Recommended产品: 自然Terry三碘由EuroPharma

MegaFood -  Blood Builder Minis铁和多种维生素补品 - 60 TabletsMegaFood - Blood Builder Minis Iron & Multivitamin Supplement - 60 TabletsIron is a mineral that is often found in meat, poultry and fish. It can also be found in dark green leafy plants like kale, spinach and other greens but to a much lesser degree. Iron is important in the formation of hemoglobin in the body. Hemoglobin is essential for the transportation of oxygen throughout the body and the elimination of carbon dioxide. Iron deficiency is called anemia. Victims of anemia often feel tired and have trouble with concentration. Fruit and vitamin C may help with absorption, as iron can be hard for the body to absorb.

被推荐的产品: Blood建造者Minis铁& Multivitamin补充由MegaFood

钙粉

Nature's Answer (自然之源) -基于植物的CalMag - 120素食主义者胶囊Nature's Answer (自然之源) - Plant-Based Cal-Mag - 120 Vegetarian CapsulesIt is well-known that calcium is essential for healthy bones and teeth, but it also plays a role in blood pressure, nerve transmission, muscle contraction, and blood clotting. Most people find adequate amounts of calcium in dairy food sources. Vegans can get calcium in greens, some fortified processed food and sesame-derived foods.

被推荐的产品: 基于Plant的CalMag天生Answer

维生素K-2

自然加上-生活庭院维生素K2的来源- 60素食主义者胶囊Natures Plus - Source Of Life Garden Vitamin K2 - 60 Vegetarian CapsulesVitamin K-2 helps direct calcium to the bones rather than letting it build up in the arteries. Thus, it is critical for healthy bones and a healthy cardiovascular system. For men, K-2 may lower the risk of prostate cancer. For the non-vegan, K-2 is often found in meat. It is difficult to find in a vegan diet so it is necessary for many vegans to incorporate supplemental forms of K-2. But small amounts of K-2 can be found in fermented foods like sauerkraut, kimchi, and natto. 

被推荐的产品: 生活庭院维生素K2 Source由Natures Plus

Garden of Life (生命花园) -维生素代码未加工的锌- 60 素食胶囊Garden of Life (生命花园) - Vitamin Code Raw Zinc - 60 Vegetarian CapsulesZinc is a tricky trace mineral. It can be found in a wide variety of plant sources. However, some plants contain phytates and other nutrients that may inhibit the absorption of zinc. As a mineral, zinc is second only to iron in the body. Zinc can be found in the outer shell of grains, so it is important to utilize non-refined grains. Zinc binds with dietary protein for absorption. People that are deficient in zinc may be at higher risk for illness and infection. Zinc also plays a role in the formation of DNA and other genetic materials.

被推荐的产品: Vitamin代码未加工的锌由Garden of Life (生命花园)

蛋白

Sunwarrior (太阳勇士) -基于植物的胶原大厦蛋白质肽粉末Tahitian香草- 500克Sunwarrior (太阳勇士) - Plant-Based Collagen Building Protein Peptides Powder Tahitian Vanilla - 500 GramsProtein deficiencies are not as common as you would think but some vegans, especially active vegans might need to increase the amount of protein in their diet. Protein is a basic structural  building block for muscle, hair, nails, skin and blood. It is critical to the healing process. Your body also uses proteins to construct hormones, enzymes and more. It is found in every cell of the body. 

Because蛋白质采取身体能量,并且时刻消化和过程,它可能有对胃口的巨型的冲击。 一项研究发现经过增加蛋白质进水闸参加者改进了胃口控制和饱足(2)。 This也许是为什么人们以富蛋白质的饮食也许是在更低的风险为高血压和心脏disease.的其他形式

被推荐的产品: 基于Plant的胶原大厦蛋白质肽由Sunwarrior (太阳勇士)搽粉Tahitian香草

螺旋藻

Source Naturals (源美) - Spirulina粉末- 16 盎司。Source Naturals (源美) - Spirulina Powder - 16 oz.Spirulina is a specific type of microalgae that can be found in saltwater and freshwater. Even though it is related to seaweed and kelp, spirulina is a bacteria. It is not a member of the plant family. It is a natural source of B vitamins, beta carotene and contains the essential fatty acid gamma-linolenic acid (GLA.) Each tablespoon can contain as much as 2 grams of GLA per serving. 

被推荐的产品: Spirulina粉末由Source Naturals (源美)

营养酵母

Kal -进口的酵母罚款剥落- 14.8 盎司。Kal - Imported Yeast Fine Flakes - 14.8 oz.Nutritional yeast is an inactive yeast that is rich in B vitamins, and is often fortified with additional B12. Fortified nutritional yeast also typically contain selenium, potassium folate and iron. This makes it especially admired by vegans. Each tablespoon typically contains eight grams of protein, and 4 grams of fiber. The yeast itself has a nutty and cheesy flavor.  It is commonly used to flavor foods as well as to provide nutritional support. 

被推荐的产品: Imported酵母罚款由Kal剥落

约瑟夫・阿诺德,健康顾问
作者:Joseph Arnold,健康顾问
由家族的故事接触作战的健康问题进入他的事业早期,乔通过营养的力量发现了激情为发现生活改变解答。更多比20年后,他在自然产品产业保持致力帮助其他居住他们的最佳的生活。他在教育熔化他的背景的所有元素,包括他的程度,军纪,并且激情为是终身学习者到是里一被驾驶的专业准备教和为其他服务在他们自己的个人旅途。在他的消遣时间,他喜欢烹调为他家庭,从事园艺,木材加工和学会从每经验可能。
看法作者页

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