Vegetarian not enough of vitamin?

事實上,大自然為人類(及其他的動物)準備了豐盛的食物,植物裡含有全部人類所需的營養:肉類所含的營養也是源自植物的。

只要大家不偏食,素食絕對可以提供足夠的養料。

以下舉例說明各種人體所需的養料可以從哪些食物得到。
1. 碳水化合物 一 切穀類、豆類、蔬菜的花葉莖根、瓜果、核仁。
2. 脂肪 一 切豆類、核仁、植物油
3. 蛋白質 一 切穀類、豆類、核仁、芽菜。
4. 維他命

維他命A ~ 紅蘿蔔、菠菜、南瓜、芒果、木瓜、杏、桃、蕃茄、西蘭花、生菜、紫菜、辣椒、各種核仁、香蕉、豆腐、紅米。

維他命B1 ~ 米及麵、豆類、花生、各種核仁、芽菜、多種水果蔬菜、葵瓜子、無花果、麥麩。

維他命B2 ~ 豆類、各種核仁、芽菜、紅蘿蔔、多種水果及蔬菜、紫菜、麥芽。

維他命B3 ~ 米及麵、乾果、芝麻、杏仁、豆芽、花生、薯仔、桃。

維他命B5 ~ 粟米、菇類、合桃、牛油果、杏仁、大豆、葵瓜子。

維他命B6 ~ 芽菜、全麥粉、香蕉、紅蘿蔔、牛油果、提子乾、花生、小麥草、菠菜、腰果、大豆、米。

維他命B12 ~ 紫菜、苜蓿、小麥草、啤酒酵母、有些豆類。

維他命B13 ~ 根莖類蔬菜、小麥草、有些豆類、粟米。

葉酸 ~ 葵瓜子、芽菜、合桃、椰子、鮮橙汁、深綠色蔬菜、西蘭花、花生、各種核仁。

膽鹼 ~ 各種豆類、酵母、小麥草。

泛酸鹽 ~ 所有天然食品都有,芝麻、糙米、瓜子等特別多。

全生酸 ~ 各種豆類、杏仁、全穀、小麥草。

肌醇 ~ 米、核仁、各種蔬菜、黃豆、碗豆、粟米、全穀、葵瓜子、花生、橙、西柚。

菸草酸 ~ 小麥草、苜蓿、棗、酵母。

對苯胺酸 ~ 綠色蔬菜、小麥草、蜜糖。

維他命C ~ 所有水果、大部分蔬菜、紫菜、豆漿、小麥草。

維他命D ~ 蕃茄、紅棗、芹菜、扁豆、莧菜、冬菇、苜蓿芽、葵瓜子。

維他命E ~ 各種核仁、植物油、牛油果、葉類蔬菜、苜蓿芽、葵瓜子、麥芽。

蛋黃素 ~ 黃豆、粟米。

維他命F ~ 植物油、葵瓜子、黃豆、小麥草、核果。

維他命H ~ 植物油、葵瓜子、黃豆、小麥草、核果、椰菜花等蔬菜、全穀、豆類。

維他命K ~ 綠色蔬菜、黃豆、苜蓿芽、蜜糖、薯仔、綠茶。

生物黃鹼化物 ~ 各種水果、蕎麥。

5. 礦物質

磷 ~ 幾乎所有食物都有,以豆類、麵、瓜子最多。

鋅 ~ 綠色蔬菜、芝麻、各種核仁、瓜子、全麥麵、黃豆、麥芽、薑、薯仔。

鐵 ~ 大多數綠色的蔬菜、豆類、小麥草、苜蓿芽、蜜糖、乾果、瓜子、小米、海藻、腰果、開心果。

鎂 ~ 深綠色蔬菜、全穀類食品、豆類食品、粟米、蘋果、檸檬、小麥草、大蒜、蜜糖、核仁、無花果。

錳 ~ 牛油果、苜蓿、海藻、昆布、薑、西洋菜、菠菜、紅蘿蔔、大麥、合桃、葵瓜子、栗子、碗豆。

銅 ~ 核仁、豆類、蜜糖、提子乾、各種水果、菜莖根、菇類、薑、大蒜。

鈣 ~ 深綠色植物、花生、核桃、杏仁、蜜糖、黃豆、葵瓜子、全麥包、芝麻、無花果、提子乾、小麥草、苜蓿芽、海藻、海帶。

鉬 ~ 豆類、全穀麥片、深綠色蔬菜。

鈷 ~ 綠色蔬菜、水果、豆類、小麥草、提子乾、蕃茄、香蕉、提子乾。

鉀 ~ 全穀食品、各種蔬菜、豆類、葵瓜子、薯仔、小麥草、大蒜、苜蓿芽。

鈉 ~ 鹽、發粉、芹菜、蘇打粉、海帶、小麥草、全麥包。

硫 ~ 椰菜、捲心菜、蒜、甘藍、洋蔥、小麥草、豆類。

碘 ~ 紫菜、海帶、髮菜、昆布、粗海鹽、洋蔥、菇類、葵瓜子。

氯 ~ 全麥麵粉、鹽、粟米油、橄欖。

鉻 ~ 全穀麥片、酵母、粟米油、菇類、薯仔、青椒、蘋果、芹菜。

氟 ~ 多種蔬菜、茶、加氟的食水。

硒 ~ 全穀、花椰菜、小麥草、蒜、黃瓜、菇類、洋蔥、蘿蔔、酵母。

矽 ~ 小麥草、蕃茄、大蒜、洋蔥。

氟 ~ 茶、蘋果。

"All By Myself"

When I was young I never needed anyone
And making love was just for fun
Those days are gone Livin' alone
I think of all the friends I've known
When I dial the telephone Nobody's home

All by myself Don't wanna be
All by myself Anymore

Hard to be sure Sometimes I feel so insecure
And loves so distant and obscure Remains the cure

All by myself Don't wanna be
All by myself Anymore
All by myself Don't wanna live
All by myself Anymore

When I was young I never needed anyone
Making love was just for fun
Those days are gone
All by myself Don't wanna be
All by myself Anymore
All by myself

Don't wanna live Oh
Don't wanna live By myself,
by myself Anymore
By myself Anymore Oh
All by myself Don't wanna live
I never, never, never Needed anyone
------------------------------------
heard this song during the malaysian idol show.
however i think that farah still not have the ummm...of singing this song.
but it's nice to know that malaysian idol is a good method for malaysia to search for it's next best star

Happy birthday malaysia

today is seems to be a historic day for Malaysia day!!!!

however it's seems that this day is not being celebrated at general.
i think if you aske poeple on the streets what today means to Malaysia,
most likely they could not relate it to Malaysia day or
they would take a long long time before they would relate it with Malaysia day.

why?
because history only educate us about 31 August 1957
and we forgot that Malaysia was formed at a later date which is 16th September 1963.
it's a day that we should remember, because there is new member in the family of Malaya.

this is a little thing to share where i found it online

The constitution clearly mentions that ‘Merdeka Day is Aug 31, 1957, while Sept 16, 1963 is ‘Malaysia Day’.

All similar dates are anniversaries of the same i e either Merdeka Day or Malaysia Day anniversaries as the case maybe.

However as from 1970, the late Tunku, on the recommendation of the National Goodwill Council, agreed that the Merdeka Day anniversary should be called the National Day and celebrations thereof may be extended from Aug 31 to Sept 16 to allow for various groups and places to organise cross-ethnic and cross-geographic festivities aimed at instilling patriotism and nationalism among the peoples of Malaysia, hence dispensing with the term Merdeka or Malaysia Day anniversary.


so.. we should appreciate the freedom we have as well as the resources that our country have
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