{"id":2228,"date":"2022-10-25T11:43:50","date_gmt":"2022-10-25T11:43:50","guid":{"rendered":"https:\/\/portalhj.com\/?p=2228"},"modified":"2022-10-30T15:17:36","modified_gmt":"2022-10-30T15:17:36","slug":"an-chay-va-tre-em-moi-thu-ban-can-biet-ve-chu-de-nay","status":"publish","type":"post","link":"https:\/\/portalhj.com\/vi\/an-chay-va-tre-em-moi-thu-ban-can-biet-ve-chu-de-nay\/","title":{"rendered":"\u0102n chay v\u00e0 tr\u1ebb em: m\u1ecdi th\u1ee9 b\u1ea1n c\u1ea7n bi\u1ebft v\u1ec1 ch\u1ee7 \u0111\u1ec1 n\u00e0y"},"content":{"rendered":"

\"\"<\/p>\n

Nhu c\u1ea7u c\u1ee7a tr\u1ebb nh\u1ecf \u0111\u01b0\u1ee3c \u0111\u00e1p \u1ee9ng m\u00e0 kh\u00f4ng g\u1eb7p v\u1ea5n \u0111\u1ec1 g\u00ec nh\u1edd ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u00e2n b\u1eb1ng. Nh\u01b0 th\u1ebf n\u00e0y, \u0103n chay v\u00e0 tr\u1ebb em<\/strong> h\u1ecd th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 c\u00f3 li\u00ean quan.<\/p>\n

N\u1ebfu b\u1ea1n mu\u1ed1n bi\u1ebft th\u00eam v\u1ec1 m\u1ed1i quan h\u1ec7 ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay v\u00e0 tr\u1ebb em, <\/strong>ti\u1ebfp t\u1ee5c \u0111\u1ecdc b\u00e0i vi\u1ebft n\u00e0y<\/p>\n

\u0102n chay l\u00e0 g\u00ec?<\/h2>\n

\u0102n chay l\u00e0 m\u1ed9t h\u00e0nh \u0111\u1ed9ng ti\u00eau d\u00f9ng bao g\u1ed3m vi\u1ec7c tr\u00e1nh c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t vi\u1ec7c khai th\u00e1c \u0111\u1ed9ng v\u1eadt \u0111\u1ec3 nu\u00f4i ch\u00fang ta, \u0111\u1ec3 m\u1eb7c cho ch\u00fang ta ho\u1eb7c cho b\u1ea5t k\u1ef3 m\u1ee5c \u0111\u00edch n\u00e0o kh\u00e1c.<\/p>\n

\u00dd t\u01b0\u1edfng c\u1ed1t l\u00f5i c\u1ee7a ch\u1ee7 ngh\u0129a thu\u1ea7n chay l\u00e0 \u0111\u1ed9ng v\u1eadt kh\u00f4ng thu\u1ed9c v\u1ec1 ch\u00fang ta. Ch\u00fang kh\u00f4ng c\u00f3 \u00fd \u0111\u1ecbnh \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng.<\/p>\n

V\u1ec1 c\u01a1 b\u1ea3n, \u0111\u00f3 l\u00e0 v\u1ea5n \u0111\u1ec1 t\u00f4n tr\u1ecdng c\u00e1c \u0111\u1ed9ng v\u1eadt kh\u00e1c, kh\u00f4ng l\u00e0m h\u1ea1i ch\u00fang v\u00e0 kh\u00f4ng s\u1eed d\u1ee5ng ch\u00fang l\u00e0m \u0111\u1ed3 v\u1eadt.<\/p>\n

N\u00f3i t\u00f3m l\u1ea1i, th\u00f3i quen \u0103n chay h\u00e0ng ng\u00e0y bao g\u1ed3m:<\/p>\n

    \n
  • Ch\u1ec9 ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m c\u00f3 th\u00e0nh ph\u1ea7n c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt;<\/li>\n
  • Kh\u00f4ng mua qu\u1ea7n \u00e1o l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u \u0111\u1ed9ng v\u1eadt;<\/li>\n
  • S\u1eed d\u1ee5ng m\u1ef9 ph\u1ea9m, s\u1ea3n ph\u1ea9m gia d\u1ee5ng kh\u00f4ng ch\u1ee9a th\u00e0nh ph\u1ea7n c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt v\u00e0 ch\u01b0a th\u1eed nghi\u1ec7m tr\u00ean \u0111\u1ed9ng v\u1eadt;<\/li>\n
  • Kh\u00f4ng \u1ee7ng h\u1ed9 ho\u1eb7c tham gia v\u00e0o vi\u1ec7c s\u1eed d\u1ee5ng \u0111\u1ed9ng v\u1eadt cho c\u00e1c m\u1ee5c \u0111\u00edch kh\u00e1c, v\u00ed d\u1ee5 nh\u01b0 \u0111ua ng\u1ef1a, r\u1ea1p xi\u1ebfc, s\u1edf th\u00fa v\u00e0 nhi\u1ec1u t\u00ecnh hu\u1ed1ng kh\u00e1c.<\/li>\n<\/ul>\n

    Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a tr\u1ebb nh\u1ecf kh\u00f4ng?<\/h2>\n

    Nhu c\u1ea7u c\u1ee7a tr\u1ebb em d\u1ec5 d\u00e0ng \u0111\u01b0\u1ee3c \u0111\u00e1p \u1ee9ng b\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u00e2n b\u1eb1ng, c\u00f3 b\u1ed5 sung vitamin B12, i\u1ed1t v\u00e0 vitamin D.<\/p>\n

    C\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho tr\u1ebb l\u00e0 cho tr\u1ebb \u0103n nh\u1eb9 v\u00e0 b\u1ed5 sung c\u00e1c th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh, ngon mi\u1ec7ng, gi\u00e0u n\u0103ng l\u01b0\u1ee3ng nh\u01b0 c\u00e1c lo\u1ea1i \u0111\u1eadu v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a tr\u1ebb.<\/p>\n

    V\u00e0 v\u00ec ch\u1ea5t x\u01a1 t\u1ea1o c\u1ea3m gi\u00e1c no m\u00e0 kh\u00f4ng b\u1ed5 sung nhi\u1ec1u calo n\u00ean ch\u00fang t\u00f4i \u01b0u ti\u00ean s\u1eed d\u1ee5ng ng\u0169 c\u1ed1c tinh ch\u1ebf cho tr\u1ebb em.<\/p>\n

    D\u00f9 ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0o cho tr\u1ebb c\u0169ng ph\u1ea3i c\u00e2n b\u1eb1ng. H\u01a1n n\u1eefa, nhi\u1ec1u tr\u1ebb em (kh\u00f4ng \u0103n chay ho\u1eb7c \u0103n chay) c\u00f3 l\u01b0\u1ee3ng s\u1eaft, k\u1ebdm, canxi, magie, vitamin A, B9, C, D, E v\u00e0 ch\u1ea5t x\u01a1 \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb th\u1ea5p h\u01a1n.<\/p>\n

    B\u1ed5 sung ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u vitamin B12, vitamin D v\u00e0 i\u1ed1t c\u1ee7a b\u1ea1n. Nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng l\u1ea5y \u0111\u01b0\u1ee3c t\u1eeb c\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung \u0111\u01b0\u1ee3c b\u00e1n \u1edf c\u00e1c hi\u1ec7u thu\u1ed1c, nh\u01b0ng t\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean lu\u00f4n tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/p>\n

    Cha m\u1eb9 thu\u1ea7n chay, gi\u1ed1ng nh\u01b0 t\u1ea5t c\u1ea3 c\u00e1c b\u1eadc cha m\u1eb9, r\u1ea5t quan t\u00e2m \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a con c\u00e1i h\u1ecd v\u00e0 th\u01b0\u1eddng cung c\u1ea5p cho ch\u00fang m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng t\u1ed1t h\u01a1n, b\u1edfi v\u00ec h\u1ecd th\u01b0\u1eddng \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 v\u00e0 \u00edt \u201c\u0110\u1ed3 \u0103n nhanh\u201d h\u01a1n c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n kh\u00e1c. nh\u1eefng \u0111\u1ee9a tr\u1ebb.<\/p>\n

    Ngo\u00e0i ra, cha m\u1eb9 \u0103n chay th\u01b0\u1eddng cung c\u1ea5p ch\u1ebf \u0111\u1ed9 \u0103n \u0111a d\u1ea1ng h\u01a1n cho con c\u00e1i h\u1ecd. M\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00e1c lo\u1ea1i \u0111\u1eadu (\u0111\u1eadu l\u0103ng, \u0111\u1eadu, \u0111\u1eadu xanh, \u0111\u1eadu n\u00e0nh v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m ph\u00e1i sinh c\u1ee7a ch\u00fang) v\u00e0 h\u1ea1t c\u00f3 d\u1ea7u (h\u1ea1nh nh\u00e2n, qu\u1ea3 \u00f3c ch\u00f3, h\u1ea1t v\u1eebng...) \u0111\u1eb7c bi\u1ec7t th\u00fa v\u1ecb v\u1ec1 m\u1eb7t dinh d\u01b0\u1ee1ng v\u00e0 ngo\u00e0i ra, ch\u00fang c\u00f2n r\u1ea5t ngon!<\/p>\n

    L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00e2n b\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n cho tr\u1ebb nh\u1ecf?<\/h2>\n

    R\u00f5 r\u00e0ng, c\u00e1c khuy\u1ebfn ngh\u1ecb ph\u1ea3i \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh t\u00f9y theo kh\u1ea9u v\u1ecb, c\u00e2n n\u1eb7ng, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, d\u1ecb \u1ee9ng v\u00e0 kh\u1ea9u v\u1ecb c\u1ee7a tr\u1ebb.<\/p>\n

    \"\"<\/p>\n

    Kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a tr\u1ebb th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ch\u00ednh x\u00e1c theo nhu c\u1ea7u c\u1ee7a tr\u1ebb v\u00e0 kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a tr\u1ebb ch\u1ec9 b\u1eb1ng m\u1ed9t n\u1eeda kh\u1ea9u ph\u1ea7n c\u1ee7a ng\u01b0\u1eddi l\u1edbn.<\/p>\n

    \u0102n chay v\u00e0 tr\u1ebb em: h\u1ecd c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y m\u1ecdi th\u1ee9 h\u1ecd c\u1ea7n \u1edf \u0111\u00e2u \u0111\u1ec3 ph\u00e1t tri\u1ec3n t\u1ed1t?<\/h2>\n

    Tr\u1ebb em, ngay c\u1ea3 khi \u0111ang l\u1edbn, c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y t\u1ea5t c\u1ea3 l\u01b0\u1ee3ng canxi c\u1ea7n thi\u1ebft trong s\u1eefa m\u1eb9 v\u00e0\/ho\u1eb7c trong s\u1eefa th\u1ef1c v\u1eadt \u0111\u01b0\u1ee3c b\u1ed5 sung canxi (t\u1ed1t nh\u1ea5t l\u00e0 \u0111\u1eadu n\u00e0nh), c\u0169ng nh\u01b0 ch\u1ec9 trong c\u00e1c lo\u1ea1i rau l\u00e1 (\u0111\u1eb7c bi\u1ec7t l\u00e0 b\u1eafp c\u1ea3i) v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t c\u00f3 d\u1ea7u (h\u1ea1nh nh\u00e2n, h\u1ea1t v\u1eebng) .<\/p>\n

    Gi\u1ed1ng nh\u01b0 canxi, vitamin D r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng. N\u00f3 c\u0169ng \u0111\u1ea3m b\u1ea3o ho\u1ea1t \u0111\u1ed9ng \u0111\u00fang \u0111\u1eafn c\u1ee7a h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. L\u01b0\u1ee3ng vitamin D n\u00e0y, nh\u01b0 t\u00f4i \u0111\u00e3 \u0111\u1ec1 c\u1eadp tr\u01b0\u1edbc \u0111\u00e2y, ph\u1ea3i \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m b\u1ed5 sung.<\/p>\n

    Tr\u1ebb em t\u1eeb 1 \u0111\u1ebfn 3 tu\u1ed5i c\u1ea7n 0,8 \u03bcg \u0111\u1ebfn 1 \u03bcg vitamin B 12 m\u1ed7i ng\u00e0y. Ch\u00fang c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p d\u01b0\u1edbi d\u1ea1ng th\u1ef1c ph\u1ea9m t\u0103ng c\u01b0\u1eddng, chia l\u00e0m ba b\u1eefa ho\u1eb7c \u00edt nh\u1ea5t 5 \u03bcg u\u1ed1ng m\u1ed9t l\u1ea7n m\u1ed7i ng\u00e0y, sau \u0111\u00f3 l\u00e0 \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t nh\u1ea5t. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y, b\u00e1c s\u0129 c\u00f3 th\u1ec3 khuy\u00ean b\u1ea1n n\u00ean b\u1ed5 sung.<\/p>\n

    Cu\u1ed1i c\u00f9ng, th\u1ef1c ph\u1ea9m b\u1ed5 sung c\u0169ng \u0111\u00e1p \u1ee9ng nhu c\u1ea7u i\u1ed1t c\u1ee7a b\u1ea1n (l\u01b0\u1ee3ng i\u1ed1t khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y trong 1-3 n\u0103m l\u00e0 90 mcg), m\u1ed9t ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho s\u1ef1 ph\u00e1t tri\u1ec3n th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n th\u00edch h\u1ee3p.<\/p>\n

    Th\u1ef1c v\u1eadt cung c\u1ea5p t\u1ea5t c\u1ea3 l\u01b0\u1ee3ng s\u1eaft m\u00e0 tr\u1ebb em c\u1ea7n. Ngu\u1ed3n cung c\u1ea5p ch\u1ea5t s\u1eaft t\u1ed1t l\u00e0 ng\u0169 c\u1ed1c t\u0103ng c\u01b0\u1eddng ch\u1ea5t s\u1eaft (ng\u0169 c\u1ed1c \u0103n s\u00e1ng cho tr\u1ebb), s\u1eefa m\u1eb9 ho\u1eb7c s\u1eefa c\u00f4ng th\u1ee9c t\u0103ng c\u01b0\u1eddng, c\u00e1c lo\u1ea1i \u0111\u1eadu, qu\u1ea3 h\u1ea1ch, rau l\u00e1 v\u00e0 s\u1eefa \u0111\u1eadu n\u00e0nh.<\/p>\n

    Ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C trong b\u1eefa \u0103n l\u00e0m t\u0103ng \u0111\u00e1ng k\u1ec3 s\u1ef1 h\u1ea5p thu s\u1eaft t\u1eeb th\u1ef1c v\u1eadt. Th\u01b0\u1eddng xuy\u00ean ti\u00eau th\u1ee5 rau v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1eadu c\u0169ng \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 vitamin B9.<\/p>\n

    L\u01b0\u1ee3ng ch\u1ea5t b\u00e9o khuy\u1ebfn ngh\u1ecb cho tr\u1ebb nh\u1ecf l\u00e0 45% \u0111\u1ebfn 50% l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y, cao h\u01a1n so v\u1edbi ng\u01b0\u1eddi l\u1edbn (35% \u0111\u1ebfn 40%); do \u0111\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n s\u1ebd b\u00e9o h\u01a1n.<\/p>\n

    V\u1ec1 ch\u1ea5t b\u00e9o, nhu c\u1ea7u axit b\u00e9o thi\u1ebft y\u1ebfu c\u1ee7a tr\u1ebb s\u01a1 sinh c\u0169ng nh\u01b0 ng\u01b0\u1eddi l\u1edbn l\u00e0:<\/p>\n

      \n
    • Axit linoleic (omega-6): 2,7% l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o<\/li>\n
    • Axit linolenic (omega-3): 0,45% l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o<\/li>\n
    • DHA: 70 mg m\u1ed7i ng\u00e0y, t\u1ed1i \u0111a 2 tu\u1ed5i (t\u1eeb 0 \u0111\u1ebfn 2 tu\u1ed5i, kh\u1ed1i l\u01b0\u1ee3ng n\u00e3o \u0111\u01b0\u1ee3c nh\u00e2n l\u00ean 3)<\/li>\n<\/ul>\n

      \u0110\u1ed1i v\u1edbi omega-6 v\u00e0 omega-3, qu\u1ea3 \u00f3c ch\u00f3 ho\u1eb7c d\u1ea7u h\u1ea1t c\u1ea3i ch\u1ee9a ch\u00fang v\u1edbi t\u1ef7 l\u1ec7 l\u00fd t\u01b0\u1edfng.<\/p>\n

      M\u1eb7c d\u00f9 theo \u0111\u1ecbnh ngh\u0129a, DHA kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t axit b\u00e9o thi\u1ebft y\u1ebfu nh\u01b0ng WHO khuy\u1ebfn ngh\u1ecb s\u1eed d\u1ee5ng n\u00f3 v\u00ec n\u00f3 c\u00f3 t\u1ea7m quan tr\u1ecdng r\u1ea5t l\u1edbn \u0111\u1ed1i v\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 t\u0103ng tr\u01b0\u1edfng c\u1ee7a tr\u1ebb nh\u1ecf. L\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c b\u1eb1ng c\u00e1ch:<\/p>\n

        \n
      • Cho con b\u00fa<\/li>\n
      • Gi\u01b0\u1eddng tr\u1ebb s\u01a1 sinh gi\u00e0u DHA<\/li>\n
      • 2 vi\u00ean d\u1ea7u t\u1ea3o m\u1ed7i tu\u1ea7n.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"

        As necessidades das crian\u00e7as pequenas s\u00e3o atendidas sem problemas por uma dieta vegana equilibrada. Assim, veganismo e crian\u00e7a podem sim ser relacionadas. Se voc\u00ea deseja saber mais sobre a rela\u00e7\u00e3o veganismo e crian\u00e7a, continue lendo esse artigo. O que \u00e9 veganismo? O veganismo \u00e9 uma a\u00e7\u00e3o de consumo que consiste em evitar, tanto quanto poss\u00edvel, […]<\/p>","protected":false},"author":1,"featured_media":2232,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40],"tags":[],"class_list":{"0":"post-2228","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-receitas"},"yoast_head":"\nVeganismo e crian\u00e7a: tudo o que voc\u00ea precisa saber sobre o assunto - Portal<\/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:\/\/portalhj.com\/vi\/an-chay-va-tre-em-moi-thu-ban-can-biet-ve-chu-de-nay\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Veganismo e crian\u00e7a: tudo o que voc\u00ea precisa saber sobre o assunto - Portal\" \/>\n<meta property=\"og:description\" content=\"As necessidades das crian\u00e7as pequenas s\u00e3o atendidas sem problemas por uma dieta vegana equilibrada. 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