Vegan beslenmenin sağlık açısından değerlendirilmesi

Yıl 2021, Cilt: 8 Sayı: 2, 163 - 168, 01.06.2021

Şeyma Akbulut , Burcu Yeşilkaya

Öz

Giriş ve Amaç: Veganizm hayvansal besinleri, giyecekleri ve diğer tüm yan ürünleri kullanmayı reddeder. Veganizm sıkı vejetaryenlik olarak da adlandırılabilir. Vegan beslenme ise yumurta, süt ve ürünleri de dahil olmak üzere hayvansal besinlerin tamamından kaçınmak olarak tanımlanabilir. Son yıllarda vegan beslenme giderek artmaktadır. İyi planlanmış vegan beslenmeyle çeşitli bitkisel kaynaklı besinler tüketerek yaşamın her evresinde (çocukluk, gebelik, yetişkinlik vb.) yeterli ve dengeli beslenmek mümkündür. Vegan diyet tahıllar, baklagiller (soya ve türevleri dahil), sebze ve meyveler, sert kabuklu yemişler ve tohumlar, bitkisel yağlar, otlar ve baharatlar gibi çeşitli bitkisel kaynaklı besinleri içerir. Bitkisel kaynaklı besinlerin sağlığı iyileştirici ve geliştirici olduğu kanıta dayalı verilerle vurgulanmaktadır. Ancak hayvansal kaynaklı ürünlerin tüketilmemesi bazı besin eksikliklerine yol açabilir. Bu derlemede amaç vegan bireylerin yeterli ve dengeli beslenmesi ile ilgili literatürdeki verilerin incelenmesidir.
Gereç ve Yöntem: Derlemede belirtilen başlıklar vegan bireylerde besin ögelerinin önemini vurgulamıştır. Dengeli planlanmamış veya çok kısıtlı şekilde beslenen vegan bireylerde en sıklıkla eksikliği görülen besin ögeleri demir, D vitamini, B₁₂ vitamini, kalsiyum, çinko, omega 3 yağ asitleridir. Kronik hale gelen besin ögesi yetersizliklerinin çeşitli sağlık sorunlarına yol açabileceği bilinmektedir. Bitkisel kaynaklı beslenmenin yeterli ve dengeli seçilmesi ile bu eksikliklerden korunmak mümkündür. Sonuç: Enerji alımını kısıtlayan, bir veya daha fazla besin grubunu tüketmeyen, kritik besin ögelerine dikkat etmeyen vegan diyetler dengeli kabul edilemez ve sağlık açısından tehlikeli sonuçlar doğurabilir.

Anahtar Kelimeler

Vegan, Besin, diyet

Evaluation of vegan nutrition in regards to health

Öz

Introduction and Objective: Veganism is refusing to use any animal food, clothing, and other products. In other words, veganism is a strict form of vegetarianism. Veganism is avoiding all food of animal origin including dairy products and egg. Vegan diet increases over the past decades. Adequate and balanced nutrition is possible with a well-planned vegan diet in every stage of life (childhood, pregnancy, adulthood etc.). Vegan diet consists of grains, legumes (including soy and derived products), fruit and vegetables, nuts and seeds, vegetable oils, herbs, and spices. Plant-based food are proved to be healing and protective for health. However, avoidance of animal products may lead to some nutrition deficiencies. The purpose of this review is to examine the literature on adequate and balanced nutrition of vegans. Material and Method: The titles mentioned in the review emphasized the importance of nutrients in vegan individuals. The nutritional elements that are mostly observed to be deficient in vegan individuals whose diet is very restricted and not designed well are iron, vitamin D and B₁₂, calcium, zinc, omega-3-fatty-acid. It is widely known that chronic nutrient deficiency may lead to a variety of health problems. Nevertheless, it is possible to avoid these deficiencies if plant-based nutrition is adequate and balanced. Conclusion: Vegan diets that restrict calorie-intake, quit one or more food group, inattentive to crucial nutritent cannot be accepted as balanced and could lead to serious health consequences.

Anahtar Kelimeler

vegan, food, diet

Kaynakça

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