{"id":98184,"date":"2023-06-19T14:29:13","date_gmt":"2023-06-19T12:29:13","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=98184"},"modified":"2023-06-19T14:30:08","modified_gmt":"2023-06-19T12:30:08","slug":"die-4-ekstras-wat-elke-vegetarier-moet-he","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/die-4-ekstras-wat-elke-vegetarier-moet-he\/","title":{"rendered":"Die 4 ekstras wat elke vegetari\u00ebr moet h\u00ea"},"content":{"rendered":"<p><em>Deur Salom\u00e9 Delport<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Sit hierdie planne in plek, en wees seker jy is &#8216;n supergesonde vegetari\u00ebr.<\/p>\n<p>&nbsp;<\/p>\n<h4>Vitamien B12 is die belangrikste<\/h4>\n<p>Dit is waarskynlik jou grootste probleem want plante verskaf jou nie vitamien B12 nie.\u00a0 Daarsonder gaan jy op die langtermyn senuweeskade opdoen. Die beste opsie is om elke dag \u2019n aanvuller te gebruik. Aangesien jy van al die ander vitamiene en minerale meer inkry as die meeste ander mense kan jy maar bel\u00ea in \u2019n goeie vitamien B12 aanvuller.<\/p>\n<p>Dit maak nie eintlik saak wanneer jy jou viamien B12 drink nie, solank jy dit gereeld &#8211; elke dag &#8211; doen.<\/p>\n<p>&nbsp;<\/p>\n<h4>Werk so uit of jou vegetariese dieet genoeg kalsium insluit<\/h4>\n<p>Ons het almal \u2019n sterk skelet nodig wat ons vir tagtig of \u2019n honderd jaar lank sal hou. Daarom moet ons almal seker maak ons kry genoeg kalsium \u2013 veral in ons tienerjare wanneer ons regtig ons skelet bou en tydens swangerskap, wanneer ons ons babas se skelet help bou.<\/p>\n<p>In die re\u00ebl het elkeen van ons \u2019n 1000mg kalsium per dag nodig, en 1300mg tydens swangerskap en die tienerjare.<\/p>\n<p>As jy elke dag een koppie melk (300mg), een koppie joghurt (450mg) en \u2019n kwart koppie kaas (60mg) gebruik is jy by sowat 800 mg kalsium. Jy is amper daar, en moet nog net een of twee kalsiumbronne bysit.<\/p>\n<p>Wat van die kalsiumryke groente? Goeie keuses is een koppie arugula (125mg), een koppie broccoli (180mg) en\/of een koppie spinasie (240mg).<\/p>\n<p>As jy dit nie doen nie moet jy maar liewer \u2019n aanvuller gebruik.<\/p>\n<ul>\n<li>As jy nie melk, jogurt en kaas eet nie, het jy waarskynlik aanvulling van 500 &#8211; 1000mg per dag nodig.<\/li>\n<li>As jy wel melk, kaas en jogurt eet is een met sowat 200-300 mg kalsium oorgenoeg.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Is daar genoeg yster in jou vegetariese dieet?<\/h4>\n<p>Vegetari\u00ebrs en vegans het amper dubbeld soveel yster nodig as mense wat vleis eet, aangesien die yster in plantkos nie so maklik opgeneem word nie.<\/p>\n<p>Kry jou yster reg met gewone groentes soos spinasie, aartappels, beet en een of meer soorte bone en erte.<\/p>\n<p>Sit \u2019n handvol rosyne by vir \u2019n soethappie met \u2019n ystervuis.<\/p>\n<p>Yster word beter opgeneem as jy \u2019n bietjie vitamien C daarmee saam eet.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wanneer eet jy vars vir jou vitamien C?<\/h4>\n<p>Jy sou dink vegetari\u00ebrs kry vanselfsprekend genoeg vitamien C omdat hulle hope vars vrugte en groente eet.\u00a0Maar met al die klaargaar vegetariese disse wat beskikbaar is gebeur dit maklik dat mens eintlik min vars groente en vrugte eet \u2013 veral in die winter wanneer slaai nie op die spyskaart is nie.<\/p>\n<p>Eet dus elke dag\u00a0 \u2019n vars in-seisoen vrug of groente of twee. Dink aan al die lekker opsies, soos<\/p>\n<ul>\n<li>\u2019n glas vars-uitgedrukte lemoensap,<\/li>\n<li>kiwi&#8217;s en aarbeie vir nagereg,<\/li>\n<li>vars tamaties en basilieblare op jou pasta of koeskoes<\/li>\n<li>gekapte rou soetrissies oor jou gaar botterskorsie of pizza,<\/li>\n<li>gekapte vars pietersielie oor jou eier,<\/li>\n<li>&#8216;n paar vars soet basilieblare op jou werkstoebroodjie<\/li>\n<li>koejawel by jou jogurt.<\/li>\n<\/ul>\n<p>(<strong>Wenk<\/strong>\u00a0As jy klaargaar disse koop, koop ook &#8216;n bietjie vars pietersielie, tamatie of soetrissies, om by te sit.)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/help-kind-vegetaries\/\" target=\"_blank\" rel=\"noopener noreferrer\">Help! My kind is vegetaries<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jy sou dink vegetari\u00ebrs kry vanselfsprekend genoeg vitamien C omdat hulle hope vars vrugte en groente eet.\u00a0Maar met al die klaargaar vegetariese disse wat beskikbaar is gebeur dit maklik dat jy min vars groente en vrugte eet, en so te min vitamien C kry. Netso met yster en kalsium. Maak jou dieet die beste wat dit kan wees met hierdie ekstras.<\/p>\n","protected":false},"author":19,"featured_media":138063,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,2950,667],"tags":[136,620,22109,23664,23823],"class_list":["post-98184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-dieet","category-gesondheid","tag-gesondheid","tag-dieet","tag-vegetarian","tag-health","tag-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Die 4 ekstras wat elke vegetari\u00ebr moet h\u00ea | rooi rose<\/title>\n<meta name=\"description\" content=\"Vegetari\u00ebrs kan maklik \u2018n tekort aan vit B12, yster, kalsium en\/of vit C ontwikkel. 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