Kesehatan Vegan – Minimarket Vegan – dr. Satyawira Aryawan Deng

Makanan Sehat, Kacang-Kacangan, Biji-Bijian, Buah Kering, Organik, Natural, MPASI, Grosir & Eceran

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Rekomendasi kebutuhan harian untuk dewasa Vegan

Recommended Daily Intakesa
Vitamin B12 10 – 100 µg if taken once per day
3 µg if taken twice per day
1,000 µg if taken three times per week
Omega-3s 1. 200 – 300 mg DHA (sources).

2. Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, “vegetable,” sesame oil). Instead, use olive, peanut, avocado, or canola oil. Only cook canola under low heat and for short periods.

3. Add .5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of:

1/5 oz English walnuts (3 halves)
1/4 tsp of flaxseed oil
1 tsp of canola oil
1 tsp ground flaxseeds

Calcium 700 – 1000 mg (i.e., 3 servings of high-calcium foods or supplements)
Vitamin D 25 mcg (1,000 IU) on days when you do not get enough sunlight
Iodine 75 – 150 mcg every few days
Vitamin A 900 RAE for men; 700 RAE for women
Good sources: carrot juice, kale, butternut squash, sweet potatoes, spinach, carrots, cantaloupe
Protein 2 – 3 servings of legumes: peanuts; *beans (garbanzos, kidney, pinto, navy, etc.); lentils; peas (split or green); edamame, tempeh, and other soyfoods.
*Green beans are not a high-protein food.
Whole grains At least 2 – 3 servings
Green leafy vegetables At least 2 servings
Nuts At least 1 serving
Fruit At least 2 servings
aSee individual sections for needs of other age groups.

Referensi :