--- title: "Equilibrare l'alimentazione - IVU - International Vegetarian Union" description: "Equilibrare l'alimentazione: Tratto da The Vegetarian , primavera 1995 Da The Vegetarian Society UK Español - Français Tutti sappiamo come il segreto di un sano stile di vita vegetariano sia un'alimentazione ben equilibrata; tuttavia per tutti coloro che vorrebbero essere" url: "https://ivu.org/international-vegetarian-union/resources/interviews/6552-italian-trans-vsuk-balance.html" date: "2026-11-06T00:16:03+00:00" language: "en-GB" --- # Equilibrare l'alimentazione ![Equilibrare l'alimentazione](https://ivu.org/images/legacy/history/banners/italian-trans-vsuk-balance.png) **Equilibrare l'alimentazione** Tratto da *The Vegetarian*, primavera 1995 Da **[The Vegetarian Society UK](http://www.vegsoc.org/)** *[*Español*](https://ivu.org/international-vegetarian-union/resources/interviews/6735-spanish-trans-vsuk-balance.html) - [*Français*](https://ivu.org/international-vegetarian-union/resources/interviews/6468-french-trans-vsuk-balance.html) *Tutti sappiamo come il segreto di un sano stile di vita vegetariano sia un'alimentazione ben equilibrata; tuttavia per tutti coloro che vorrebbero essere vegetariani, o per chi invece da poco si è avvicinato al vegetarismo, il punto più confuso è: quali alimenti contengono un certo nutriente? E quali sono precisamente i nutrienti essenziali? Far seguire una dieta vegetariana a bambini "difficili" (o ad adulti con le stesse caratteristiche) può causare dei problemi, però fortunatamente, ci sono svariate fonti dietetiche per ogni nutriente. E' quindi sempre possibile trovare delle alternative. La guida alle vitamine e ai minerali di Denise Rooke propone le seguenti possibilità.* Non è necessario assorbire ogni giorno alcune vitamine specifiche, sebbene questo sia probabilmente inevitabile quando si consumano di media due o tre pasti quotidiani. Si tratta delle vitamine liposolubili, che il corpo è in grado di immagazzinare, e che comprendono le vitamine A, D E, e K. Le vitamine idrosolubili, tra le quali ricordiamo la vitamina C e quelle del gruppo B, non vengono accumulate così facilmente, e ne è quindi essenziale un consumo quotidiano. Le vitamine idrosolubili sono inoltre maggiormente suscettibili alla distruzione durante la cottura. Per ottenere il massimo da un punto di vista nutritivo da frutta e verdura, le cotture al vapore o in forno a microonde (ma bisogna prestare particolare attenzione con questo metodo) sono preferibili alla bollitura. Un'alternativa eccellente è consumare frutta e verdura crude, così come scegliere alimenti freschi piuttosto che confezionati o conservati. Il fabbisogno di nutrienti e di energia per godere d’ottima salute varia a seconda dell'individuo. La tabella RNI (Reference Nutrient Intake) prende in considerazione la quantità più rilevante raccomandata per ogni nutriente necessario. Il RNI è particolarmente consigliato per l'alimentazione di persone con necessità nutrizionali speciali: bambini, anziani, donne incinte o in allattamento fanno parte di questa categoria. Se l'appetito non aumenta durante queste fasi della vita, si devono consumare alimenti ricchi di nutrienti specifici in quantità concentrate per assicurarne l'assorbimento. E' piuttosto irrazionale preoccuparsi delle esatte necessità nutritive quotidiane. Una dieta sana, variata, a basso contenuto di grassi, ma ricca di fibre e alimenti integrali garantisce non solo che si riceva una buona varietà di nutrienti, ma anche che si riduca contemporaneamente il rischio di sviluppare ipertensione, malattie cardiache, tumori all'intestino e diabete. Il nostro organismo è dotato di eccellenti mezzi per farci capire se ci mancano dei nutrienti come calo o aumento di peso, affaticamento, problemi cutanei, ecc. ed è molto importante prestare attenzione a quanto ci dice il nostro corpo. **Nutrienti** | **Buone fonti** | **Essenziale per** | **Vitamina A** | Frutta e verdura di colore giallo, carote, peperoni, tutti i latticini compresa la margarina, gli ortaggi a foglia verde, le albicocche secche | Visione notturna, pelle sana e sviluppo osseo | |---|---|---|---|---| | **Vitamina B1 (Tiamina)** | Integratori, cereali per colazione, lievito alimentare, legumi, castagne, riso/pane/pasta integrali | Trasformazione dei carboidrati in energia | | **Vitamina B2 (Riboflavina)** | Integratori, lievito alimentare, uova, latte, champignon | Aiuta la trasformazione di grassi, carboidrati e proteine in energia | | **Vitamina B3 (Niacina)** | Integratori, lievito alimentare, arachidi, riso integrale, pasta e pane integrali | Produzione di energia, pelle sana e sistema nervoso | | **Vitamina B6** | Cereali per colazione, mele, noci, legumi, avocado | Aiuta nella trasformazione delle proteine in energia | | **Vitamina B12** | Lievito alimentare, latticini, integratori, TVP | Formazione dei globuli rossi, crescita e sistema nervoso | | **Vitamina C** | Limoni e limonata, la maggior parte degli ortaggi verdi, mele e pomodori | Salute di ossa, denti e gengive, pelle; crescita, cicatrizzazione e produzione di energia; resistenza alle infezioni | | **Vitamina D** | Esposizione ai raggi solari, integratori, uova, margarina, formaggi | Salute di ossa, denti e assimilazione del calcio | | **Vitamina E** | Avocado, olii vegetali, olive, castagne, grani di cereali, margarina, tahin (purea di sesamo bianco), ortaggi a foglie verdi scure | Agisce come antiossidante | | **Acido Folico (gruppo B)** | Pane con diversi cereali integrali, fagioli "blackeye", lievito alimentare, ortaggi a foglie verdi, integratori | Produzione di globuli rossi e sintesi del DNA, importante per le donne incinte | | - - - | | **Ferro** | Pane integrale, pasta, legumi, frutta secca, tuorlo d'uovo, datteri, tahin, miglio, semi di zucca, melassa, tofu | Trasporto dell'ossigeno attraverso il corpo | | **Calcio** | Latte, latticini, latte di soia, germogli di soia, pane bianco, legumi, tofu, tahin, ortaggi a foglie verdi | Solidità di ossa e denti; importante per la coagulazione del sangue e la contrazione dei muscoli | | **Zinco** | Cereali, mandorle, legumi, tofu, latte e latticini, pane integrale e pasta | Formazione dei muscoli e funzionamento degli enzimi | | **Iodio** | Alghe marine, ortaggi a foglia verde, legumi, latte e latticini | Sintesi degli ormoni della tiroide e sviluppo del feto | | **Magnesio** | Nocciole, legumi, tofu, formaggio, yogurt, pane integrale e pasta | Funzionamento dei muscoli, del sistema nervoso e degli enzimi, aiuta nell'equilibrio del calcio | | **Fosforo** | Latte e latticini, cereali integrali, inclusi pane e pasta integrali, riso integrale, cereali, nocciole, legumi e tofu | Solidificazione delle ossa; importante per mantenere l'equilibrio chimico del corpo | | **Sodio** | Sale, lievito alimentare, cereali, latte e latticini, alimenti salati | Mantenimento dell'equilibrio idrico; funzionamento muscolare e nervoso | | **Potassio** | Frutta e succhi di frutta, patate e legumi | Equilibrio del sodio, funzionamento muscolare e nervoso | | **Cloro** | Sale, lievito alimentare e alimenti salati | Mantenimento dell'equilibrio di sodio e potassio | | **Rame** | Cereali integrali, pane integrale e pasta, frutta secca, tofu, legumi, nocciole e cereali | Funzionamento dei nervi e degli enzimi | | **Selenio** | Lenticchie marroni e verdi, pane, anacardi e noci del Brasile | Funzionamento dei globuli rossi e Paola Segurini Traduzione italiana di Alessandro Cattelan A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1029 ### Vegan Recipes - [![North African Cauliflower Soup](https://ivu.org/media/zoo/images/north-african-cauliflower-soup-1775514848_e20411b85f5dff9244483813841ce5fb.jpg "North African Cauliflower Soup")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/north-african-cauliflower-soup.html "North African Cauliflower Soup") #### [North African Cauliflower Soup](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/north-african-cauliflower-soup.html "North African Cauliflower Soup") [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Egypt](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/egypt.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) - [![VEGAN GRILLED VEGGIE SKEWERS](https://ivu.org/media/zoo/images/th10%20215_cf3319767bf4034484d887b5a3a5180d.jpg "VEGAN GRILLED VEGGIE SKEWERS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-grilled-veggie-skewers.html "VEGAN GRILLED VEGGIE SKEWERS") #### [VEGAN GRILLED VEGGIE SKEWERS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-grilled-veggie-skewers.html "VEGAN GRILLED VEGGIE SKEWERS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Fake Meats (Tofu etc)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) - [![Chickpeas in Eggplant-Tahini Sauce](https://ivu.org/media/zoo/images/chickpeas-in-eggplant-tahini-sauce-1775656659_9bc230e3693812fb28933ef5083398b3.jpg "Chickpeas in Eggplant-Tahini Sauce")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/chickpeas-in-eggplant-tahini-sauce.html "Chickpeas in Eggplant-Tahini Sauce") #### [Chickpeas in Eggplant-Tahini Sauce](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/chickpeas-in-eggplant-tahini-sauce.html "Chickpeas in Eggplant-Tahini Sauce") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) [Morocco](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/morocco.html) [Whole Food Plant Based](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/whole-plant-based.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) [Tunisia](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/tunisia.html) ### VFA Blog - [![Why use mushrooms in vegan dishes?](https://ivu.org/media/zoo/images/shitake_mushrooms_e4472071f7007b2a68d4e428fa215112.jpeg "Why use mushrooms in vegan dishes?")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/why-use-mushrooms-in-vegan-dishes.html "Why use mushrooms in vegan dishes?") #### [Why use mushrooms in vegan dishes?](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/why-use-mushrooms-in-vegan-dishes.html "Why use mushrooms in vegan dishes?") - [Read more](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/why-use-mushrooms-in-vegan-dishes.html) ### Science - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) [ Rapid global phaseout of animal agriculture has the potential to stabilize greenhouse gas levels for 30 years](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) [ Animal Agriculture and Climate change a Qualitative holistic note](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) [ Environmental Impact of Two Plant Based Isocaloric and Isoproteic Diets The Vegan Diet vs the Mediterranean Diet](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) Popular ### History [ ![Taiwan's climate legislation embraces plant based eating](https://ivu.org/joomlatools-files/docman-images/generated/0f49c89d1e7298bb9930789c8ed59d48.jpg) Taiwan's climate legislation embraces plant based eating ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/283-taiwans-climate-legislation-embraces-plant-based-eating.html "Taiwan's climate legislation embraces plant based eating") [ ![Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation](https://ivu.org/joomlatools-files/docman-images/generated/6a9aeddfc689c1d0e3b9ccc3ab651bc5.jpg) Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/282-chinese-dietary-guidelines-2022-guideline-4-eat-fish-poultry-eggs-and-lean-meat-in-moderation.html "Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation") [ ![Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference](https://ivu.org/joomlatools-files/docman-images/generated/e3796ae838835da0b6f6ea37bcf8bcb7.jpg) Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/281-reply-to-proposal-no-4748-agriculture-and-water-conservancy-category-no-297-of-the-third-session-of-the-13th-national-committee-of-the-chinese-peoples-political-consultative-conference.html "Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference") ### Download the Vegetarian Nutrition Booklet for Kids and Adolescents - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) [ vegetarian-nutrition-booklet-for-kids-and-adolescents](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) Popular 7676 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) [ Booklet IVU portugues web](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) Popular 7320 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) [ Nutrition Guide for Students (with Khmer Translation)](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) Popular 6052 downloads - 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[ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) [ 2024 The OMNIVEG STUDY Health outcomes of shifting from a traditional to a vegan Mediterranean diet in healthy men A controlled crossover trial](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) Popular 2782 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) [ Plant Based Nutrition Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive Review](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) Popular 3834 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4052 downloads ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ![](https://ivu.org/images/banners/booklet2.jpg)### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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