{"id":9396,"date":"2016-08-23T14:45:52","date_gmt":"2016-08-23T14:45:52","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2016\/08\/23\/vegetaria-i-preocupat-pel-ferro-i-la-b12\/"},"modified":"2017-03-30T09:02:47","modified_gmt":"2017-03-30T09:02:47","slug":"vegetaria-i-preocupat-pel-ferro-i-la-b12","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2016\/08\/23\/vegetaria-i-preocupat-pel-ferro-i-la-b12\/","title":{"rendered":"Vegetari\u00e0 i preocupat pel ferro i la B12?"},"content":{"rendered":"<p><em><strong><a href=\"http:\/\/vegetalia.com\/\" target=\"_blank\">Vegetalia 23\/08\/2016<\/a><br \/><\/strong><\/em><strong>Vegetari\u00e0 i preocupat pel ferro i la B12?<\/strong><\/p>\n<p>Vegetalia ha elaborat aquesta&nbsp;guia b\u00e0sica que et permetr\u00e0 estar sempre ben nodrit<\/p>\n<p>  <!--more-->  <\/p>\n<p><strong>Vitamina C + verdures de fulla verda<\/strong><\/p>\n<p>Aquesta combinaci\u00f3 facilita l\u2019absorci\u00f3 del ferro i ha d\u2019estar en cadascun dels teus menjars. \u00c9s molt senzilla de dur a terme, per exemple afegint unes gotes de suc de llimona a l\u2019enciam o elaborant una amanida amb tom\u00e0quets, pebrots, espinacs i br\u00f2quil.<\/p>\n<p>Per cert, recorda que la llimona i el tom\u00e0quet s\u00f3n qu\u00edmicament incompatibles, aix\u00ed que escull una o l\u2019altre en confeccionar el plat.<\/p>\n<p><strong>Fitats, no. Remull, s\u00ed!<\/strong><\/p>\n<p>Els fitats s\u00f3n unes subst\u00e0ncies que inhibeixen l\u2019absorci\u00f3 de minerals i evitar-los \u00e9s molt senzill: remulla els llegums abans de coure\u2019ls (i els fruits secs abans de menjar-los). No aprofiteu l\u2019aigua per a la cocci\u00f3.<\/p>\n<p><strong>Tanins, s\u00ed, per\u00f2 m\u00e9s tard<\/strong><\/p>\n<p>El te, el caf\u00e8 i l\u2019alcohol contenen tanins, subst\u00e0ncies que tamb\u00e9 dificulten l\u2019absorci\u00f3 del ferro. Evita que t\u2019afectin i pren aquestes begudes separades, almenys dues hores, dels menjars principals.<\/p>\n<h3>I QU\u00c8 FEM AMB LA B12?<\/h3>\n<p><strong>Ous i l\u00e0ctics<\/strong><\/p>\n<p>Si es prenen amb regularitat, asseguren la ingesta correcta de vitamina B12. Per aix\u00f2, els vegetarians ovol\u00e0ctics no necessitarien suplements.<\/p>\n<p><strong>Llavors oleaginoses crues<\/strong><\/p>\n<p>S\u00f3n l\u2019opci\u00f3 preferida de molts vegans. Les ametlles, les nous, el s\u00e8sam i la llinassa afavoreixen una flora intestinal fermentativa i es consideren precursores de la vitamina B12. La ingesta ha de ser di\u00e0ria.<\/p>\n<p><strong>Aliments enriquits i suplements de B12<\/strong><\/p>\n<p>Si es vol assegurar la presa de dosis correctes, els adults poden prendre aliments que hagin estat enriquits amb B12 com tofu o cereals (sempre que no continguin sucre). Aix\u00f2 s\u00ed, han d\u2019assegurar-se que la dosi ingerida di\u00e0ria sigui de 2,4 micrograms, la qual cosa suposa menjar aquests ingredients enriquits dues o tres vegades al dia o prendre un suplement setmanal de 2000 micrograms.<\/p>\n<blockquote><p>Les embarassades i els nens tenen necessitats especials de vitamina B12, per la qual cosa han de consultar a un professional de la salut.<\/p><\/blockquote>\n<p><strong>Per a m\u00e9s informaci\u00f3 interessant visiti&nbsp;<a href=\"http:\/\/vegetalia.com\/\" target=\"_blank\">vegetalia.com<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vegetalia 23\/08\/2016Vegetari&agrave; i preocupat pel ferro i la B12? Vegetalia ha elaborat aquesta&nbsp;guia b&agrave;sica que et permetr&agrave; estar sempre ben nodrit<\/p>\n","protected":false},"author":419,"featured_media":8542,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7164],"tags":[3537,3349,4574],"class_list":["post-9396","post","type-post","status-publish","format-standard","has-post-thumbnail","category-actualitat","tag-vegetarian","tag-vegetariano","tag-vitamina-b12"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Vegetari\u00e0 i preocupat pel ferro i la B12? - Bio Eco Actual<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/2016\/08\/23\/vegetariano-y-preocupado-por-el-hierro-y-la-b12\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vegetari\u00e0 i preocupat pel ferro i la B12?\" \/>\n<meta property=\"og:description\" content=\"Vegetalia 23\/08\/2016Vegetari&agrave; i preocupat pel ferro i la B12? 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