豆、坚果、绿叶植物和非柑橘类的水果富含硼。10
食品 份量 Ca (毫克)
强化豆奶 1 C 200-300
牛奶 1 C 300
豆腐(如为“加钙”) 1/2 C 120-300
干无花果 5 T 258
强化橙汁 1 C 250
赤糖糊 1 T 187
羽衣甘蓝绿叶 1/2 178
芝麻 2 T 176
烤素豆 1 C 128
莞豆 1 C 128
羽衣甘蓝a 1/2 90
椰菜a 1/2 50
杏仁 2 T 50
蛋白质
以前曾认为素食者(包括严格素食者)每餐都应混合吃几种蛋白质来获得“完全蛋白”。 现在我们知道不需要如此。
专家建议,成年严格素食者每天应摄入蛋白质为:每磅体重约需.4 克。22 (有关≤ 18 岁的人的蛋白质需求量请参照 成为严格素食者193 页3)
严格素食者运动员的需求量请参照Vegetarian Diet for Exercise and Athletic Training and Performing: An Update D. Enette Larson著, MS, RD, LD.11
蛋白质最佳来源的农作物是豆类(豆子、花生、豆制品如豆腐)和坚果,而谷物和蔬菜也大量含有蛋白质。
以下是一些高蛋白的农作物:
份量 蛋白质含量(克)
豆腐 1/2 C 10-20
素汉堡 1 6-18
大豆* 1/2 C 14.3
织纹状豆制品 1/2 C 11
豆浆 1 C 5-10
扁豆* 1/2 C 8.9
花生酱 2 T 8.0
鹰嘴豆* 1/2 C 7.5
葵花子 2 T 5.0
糙米 1 C 4.9
土豆 1 med 4.5
amicrogram = mcg 微克
bC公司称他们的维生素 A (棕榈酸盐,palmitate) 和 D 来自于非动物来源
cN数量是按片(tablet,T)或胶囊(capsule,C)计算的。
资料来源
成为素食者 Brenda Davis著, RD & Vesanto Melina MS, RD. 从严格素食者巅峰目录 订阅或从 The Book Publishing Company 1-888-260-8458订购。
严格素食者巅峰健康专栏,Jack Norris主持,jacknorris@mindspring.com /404-315-1197
运动员: 对体育锻炼和运动培训和实施的素食食谱: 更新版
时事通讯
素食营养和健康(Vegetarian Nutrition & Health Letter)
1711 Nichol Hall
Loma Linda University
Loma Linda, CA 92350
1-888-558-8703
素食营养更新(Vegetarian Nutrition Update)
ADA素食饮食实践小组(Vegetarian Dietetic Practice Group of the ADA)发布
4830 Candy Lane, Manlius, NY 13104
备注
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? Jack Norris,转贴请注资料来源