Benutzer:Schwarms/Tabellentest
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Tabelle 1, Studien zur Nährstoffversorgung bei veganer Ernährung (ohne Supplementierung) im Vergleich:
| Analyse Werte |
Bedarf / Referenz[1] |
Veganer (Davey et al. 2003)[2] |
Veganer (Larsson et al. 2002)[3] |
Mischköstler (Davey et al. 2003)[2] |
Mischköstler (Larsson et al. 2002)[3] | |||||
|---|---|---|---|---|---|---|---|---|---|---|
| m | w | m | w | m | w | m | w | m | w | |
| Hauptnährstoffverteilung: | ||||||||||
| Protein[A 1] | 9-11% | 13% | 13% | 10% | 10% | 16% | 17% | 15% | 14% | |
| Fett[A 1] | <35% | 28% | 28% | 27% | 24% | 32% | 31% | 29% | 29% | |
| Kohlenhydrate[A 1] | >50% | 55% | 56% | 63% | 66% | 47% | 48% | 55% | 56% | |
| Fettsäuren, Cholesterin und Ballaststoffe: | ||||||||||
| gesättigte Fette[A 1] | <10% | 4,99% | 5,11% | 7,67% | 6,21% | 10,7% | 10,4% | 13,05% | 13,15% | |
| mehrf. ungesättigte Fette[A 1] | 7-10% | 7,53% | 7,20% | 6,44% | 6,21% | 5,21% | 5,19% | 3,48% | 3,33% | |
| Cholesterin | <300mg | - | - | 2,1mg | 2,3mg | - | - | 326mg | 230mg | |
| Ballaststoffe | >30g | 27,7g | 26,4g | 44g | 34g | 18,7g | 18,9g | 25g | 21g | |
| Vitamine: | ||||||||||
| Vitamin A | 1000µg | 800µg | - | - | 1045µg | 966µg | - | - | 1226µg | 1169µg |
| Vitamin B1 | 1,2mg | 1,0mg | 2,29mg | 2,14mg | 1,9mg | 1,5mg | 1,69mg | 1,62mg | 2,2mg | 1,5mg |
| Vitamin B2 | 1,4mg | 1,2mg | 2,26mg | 2,13mg | 1,2mg | 1,1mg | 2,30mg | 2,19mg | 2,8mg | 1,9mg |
| Niacin | 16mg | 13mg | 23,9mg | 21,1mg | 34mg | 26mg | 24,7mg | 23,2mg | 48mg | 32mg |
| Vitamin B6 | 1,5mg | 1,2mg | 2,23mg | 2,06mg | 2,7mg | 2,1mg | 2,26mg | 2,17mg | 2,8mg | 2,0mg |
| Vitamin B12[A 2] | 3,0µg | 0,41µg | 0,49µg | 0,1µg | 0,0µg | 7,25µg | 6,98µg | 5,9µg | 5,0µg | |
| Folat | 300µg | 431µg | 412µg | 551µg | 473µg | 329µg | 321µg | 263µg | 226µg | |
| Vitamin C | 100mg | 155mg | 169mg | 203mg | 178mg | 119mg | 138mg | 96mg | 104mg | |
| Vitamin D[A 3] | 20µg[A 3] | 0,88µg | 0,88µg | 3,7µg | 2,0µg | 3,39µg | 3,32µg | 7,7µg | 5,1µg | |
| Vitamin E | 14mg | 12mg | 16,1mg | 14,0mg | 18mg | 13mg | 11,8mg | 10,7mg | 9,2mg | 7,3mg |
| Mineralstoffe: | ||||||||||
| Kalzium | 1000mg | 610mg | 582mg | 517mg | 538mg | 1057mg | 989mg | 1697mg | 1328mg | |
| Magnesium | 350mg | 300mg | 440mg | 391mg | 559mg | 443mg | 366mg | 341mg | 457mg | 325mg |
| Kalium | 2000mg | 4029mg | 3817mg | 4200mg | 3460mg | 3965mg | 3839mg | 4100mg | 3160mg | |
| Eisen | 10mg | 15mg | 15,3mg | 14,1mg | 18mg | 14mg | 13,4mg | 12,6mg | 18mg | 11mg |
| Zink | 10mg | 7mg | 7,99mg | 7,22mg | 10mg | 7,8mg | 9,78mg | 9,16mg | 16mg | 11mg |
| Selen | 30µg - 70µg | - | - | 12µg | 10µg | - | - | 40µg | 27µg | |
| (Lightowler et al. 1999)[4] | (Lightowler et al. 1999)[4] | |||||||||
| Jod | 200µg | 87µg | 120µg | |||||||
- ↑ a b c d e Zufuhr in % der Nahrungsenergie
- ↑ Gefüllter Vitamin B12 Speicher reicht für viele Jahre aus, aber nach Aufbrauch des Vitamin B12-Speichers drohen ohne ausreichende Zufuhr über tierische Lebensmittel oder Supplementierung neurologische Schädigungen (vgl. Vitamin B12).
- ↑ a b wird auch über die Haut bei Sonnenexposition gebildet, im Sommer genügen wenige Minuten Sonne zur Deckung des Tagesbedarfs (vgl. Vitamin D).
| Legende Tabelle 1: | ||||||
|---|---|---|---|---|---|---|
| Falls Referenzwert kein Maximalwert, Abweichung zu Referenzwert: | ||||||
| < -65% | -65%..-35% | -35%..-10% | -10%..+10% | +10%..+35% | +35%..+65% | > 65% |
| Falls Referenz ein Maximalwert, Abweichung zu Referenzwert: | ||||||
| > +65% | +65%..+35% | +35%..+10% | +10%..-10% | -10%..-35% | -35%..-65% | < -65% |
| Falls Referenz geschlossenes Intervall, Abweichung zu nähester Intervallgrenze: | ||||||
| > 65% | 65%..35% | 35%..10% | 10%..>0% | Innerhalb Intervall | ||
Tabelle 2, Häufigkeit einer unzureichenden Nährstoffaufnahme der untersuchten Studienteilnehmer[5]:
| Nährstoff | Veganer | Mischköstler |
|---|---|---|
| Vitamin A | 42% | 40% |
| Vitamin C | 8% | 26% |
| Vitamin E | 79% | 94% |
| Vitamin B1 | 12% | 13% |
| Vitamin B2 | 15% | 14% |
| Niacin | 3% | 0% |
| Folate | 6% | 18% |
| Vitamin B12 | 48% | 16% |
| Kupfer | 0% | 4% |
| Magnesium | 15% | 49% |
| Phosphor | 3% | 5% |
| Selen | 10% | 6% |
| Zink | 22% | 23% |
| Eisen | 9% | 16% |
| Legende Tabelle 2: | |||
|---|---|---|---|
| 0%..10% | 10%..25% | 25%..75% | > 75% |
- ↑ nach Deutscher Gesellschaft für Ernährung, Erwachsene (25-51) http://www.dge.de/modules.php?name=Content&pa=showpage&pid=3
- ↑ a b Davey et al.: EPIC–Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33 883 meat-eaters and 31 546 non meat-eaters in the UK. May 2003, doi:10.1079/PHN2002430 PMID 12740075. (n=25.765)
- ↑ a b Larsson et al.: Dietary intake and nutritional status of young vegans and omnivores in Sweden. July 2002, PMID 12081822. (n=60)
- ↑ a b Lightowler HJ & Davies GJ: Iodine intake and iodine deficiency in vegans as assessed by the duplicate-portion technique and urinary iodine excretion. Br J Nutr Dez 1998; 80, 529-535. PMID 10211051
- ↑ Teo, CC (2011): Assessing the Prevalence of Inadequate Nutrient Intake Among Vegetarians and Non-Vegetarians Using the Estimated Average Requirement: Results from the adventist health study 2 calibration study. Proquest Dissertation Publishing (n=661)
