Ochita masewera olimbitsa thupi sali osiyana ndi othamanga ena. “Sindifunikira kuchita chirichonse chapadera,” akutero Jacob, wazaka 14 zakubadwa wa baseball ndi basketball yemwe wakhala wosadya nyama chibadwireni. Anthu ena amaganiza kuti malangizo okhwima a zakudya angapangitse wothamanga kukhala wovuta ndikulepheretsa kuchita bwino.
Komabe, izi sizowona. Wothamanga wina wodziwika bwino, wothamanga kwambiri wa Olympic Carl Lewis, adapambana mendulo zagolide zisanu ndi zinayi atasintha zakudya zamasamba. Ma vegan omwe amadya zakudya zosiyanasiyana ndikupeza zopatsa mphamvu zokwanira amatha kuchita bwino pamlingo uliwonse, kuyambira amateur mpaka Olympic. N'chimodzimodzinso ndi othamanga achinyamata osadya masamba.
Ochita masewera olimbitsa thupi ayenera kumamatira ku zakudya zoyenera, koma sayenera kudandaula za kudya kwambiri. Akangodya chakudya chokwanira chamitundumitundu, amakhala athanzi.
Kupeza mapuloteni okwanira kuchokera kuzinthu zosiyanasiyana monga mtedza, nyemba, mankhwala a soya, ndi mbewu zonse zimathandiza othamanga kukhalabe ndi mphamvu.
Idyani zakudya zokhala ndi vitamini B 12 ndi vitamini D, monga mkaka wa soya wolimba, mbewu ndi yisiti yopatsa thanzi, ndipo muzipeza dzuwa kwa mphindi 15 tsiku lililonse. Zakudya izi zidzakuthandizani kukupatsani mphamvu.
Atsikana omwe ali ndi nyama zodyera ayenera kuonetsetsa kuti apeza chitsulo chokwanira.
Gawani ma muffin a vegan ndi mbale zina ndi anzanu, ndizosangalatsa! Iyi ndi njira yabwino yopezera zinthu zatsopano kwa ena ndikusangalala limodzi ndi anzanu.
Chakudya cha othamanga a vegan achinyamata sizovuta kukonza. Ochita masewera olimbitsa thupi achichepere ayenera kupeza zopatsa mphamvu zawo zambiri kuchokera ku chakudya cham'thupi chovuta, chochepa kuchokera ku mapuloteni, ndi pang'ono kuchokera kumafuta. Nthawi zambiri, ngati ndinu wosadya nyama, muyenera kupeza magalamu 0,6 mpaka 0,8 a mapuloteni pa kilogalamu ya kulemera kwa thupi ndi magalamu 2,7 mpaka 4,5 a chakudya pa kilogalamu ya kulemera kwa thupi. Kwa achinyamata omwe ali ndi zigawenga, zofunikira zonsezi zingatheke mwa kudya zakudya zosiyanasiyana zomwe zimapereka ma calories okwanira.
Zakudya zodziwika bwino zomwe achinyamata amadya zimaphatikizapo buledi wa tirigu wonse, pasitala, ma burgers a veggie, masamba obiriwira, hummus, ndi peanut butter.
Wosewera mpira wazaka 17 komanso wosadya nyama kuyambira ali ndi zaka 11 amakupeza kukhala kosavuta kukhala wosadya nyama komanso kukhala wokangalika: “Ndimadya ufa wa oatmeal wopangidwa ndi mkaka wa soya, nthochi, ndipo nthawi zambiri umathiridwa ndi zoumba, sinamoni, ndi wokongoletsedwa ndi batala wa vegan m'mawa. Pachakudya chamasana, ndikhoza kudya mphodza za masamba ndi tofu ndi mpunga, ndipo pa chakudya chamadzulo, ndikhoza kudya supu ya mphodza, mbatata yowotcha, ndi ndiwo zamasamba monga broccoli kapena nandolo.”
Ndikofunikiranso kuti achinyamata azisamalira vitamini B 12 ndi vitamini D. Vitamini B 12 imapezeka muzakudya zolimbitsa thupi, kuphatikizapo mkaka wa soya, mbewu, ndi yisiti yopatsa thanzi. Vitamini D angapezeke muzakudya zolimbitsa thupi monga mkaka wa soya ndi chimanga, ndipo angapezeke chifukwa chokhala padzuwa kwa mphindi 15 tsiku lililonse m’miyezi yachilimwe.
Zakudya zokhala ndi ayironi zambiri ndi masamba obiriwira, soya, tofu, mphodza, quinoa, ndi zoumba. Kuti muthe kuyamwa kwambiri, idyani zakudya zokhala ndi vitamini C wambiri, monga madzi a malalanje, msuzi wa phwetekere, tsabola wa belu, kapena broccoli, pamodzi ndi zakudya za ayironi.
Wothamanga amathanso kutenga zowonjezera zachitsulo.
Kwa wothamanga aliyense - asanayambe, panthawi ndi pambuyo pake - ndikofunika kubwezeretsanso mphamvu zomwe zatayika ndikumanga minofu. Kwa othamanga achinyamata, izi zingakhale zovuta chifukwa cha ndondomeko yokhwima ya sukulu. Moyenera, wothamanga ayenera kulandira ma calories 200 ola limodzi masewera asanachitike kapena ma calories 400 maola awiri masewera asanachitike.
Wothamanga wachinyamata yemwe sangathe kudya m'kalasi ayenera kudya zakudya zambiri panthawi ya nkhomaliro kapena kubweretsa chotupitsa cha 200-calorie kuti adye mwamsanga pambuyo pa kalasi. Nthawi zambiri, ma calories 200 aliwonse amatanthauza kuti muyenera kudikirira ola limodzi musanayambe masewera olimbitsa thupi. Mwachitsanzo, ngati mumadya ma calories 600 pa nkhomaliro, muyenera kudikira maola atatu musanayambe masewera olimbitsa thupi. Kuti mukhale ndi zopatsa mphamvu zambiri, yesani kuwonjezera batala, hummus, yogurt ya soya ndi zipatso, muesli, mtedza, bagels, ndi timadziti ta zipatso pa chakudya chamasana.
Pa nthawi yolimbitsa thupi yaitali, wothamanga amatha kudzitsitsimula. Pakatha mphindi 90 atayamba maphunzirowo, wothamangayo ayenera kumwa madzi kapena madzi ndikudya zakudya zamafuta ambiri, monga nthochi. Pa nthawi yolimbitsa thupi yayifupi, madzi ndi chakumwa chabwino kwambiri. Komanso, madzi ayenera kumwa mokwanira tsiku lonse.
Chakudya chopatsa mphamvu kwambiri, chokhala ndi mapuloteni ochepera mphindi 15-30 mutatha kulimbitsa thupi kumatha kubweretsanso malo ogulitsira mphamvu. Achinyamata omwe alibe mwayi wodya bwino atangomaliza masewera olimbitsa thupi ayenera kubweretsa zokhwasula-khwasula nazo: apulo, sangweji ya peanut butter, hummus mu mkate wa pita, madzi a lalanje ndi mtedza wambiri wamitundu yosiyanasiyana. Kudya mwamsanga mutangotha maseŵera olimbitsa thupi n'kofunika ndipo kumathandiza othamanga kubwezeretsa mphamvu ndi kumanga minofu.
Kwa wothamanga aliyense amene amaphunzitsa mwamphamvu, kuchepetsa thupi kungakhale kovuta. Pofuna kupewa kuwonda panthawi yophunzitsidwa mwamphamvu, othamanga ayenera kudya zopatsa mphamvu zambiri. Kuwonjezera zokhwasula-khwasula zambiri tsiku lonse, kudya zakudya monga mafuta, zamasamba tchizi, mbatata, casseroles, pasitala, ndi mpunga zingathandize wothamanga kuchepetsa kulemera. Ngati kuwonda kumakhaladi vuto, muyenera kukaonana ndi akatswiri azakudya.
Mwa kudya zakudya zosiyanasiyana komanso kupeza zopatsa mphamvu zokwanira, achinyamata ang'onoang'ono amatha kuchita bwino ngati anzawo am'magulu, ngati sizili bwino.