Ambiri amaganiza kuti ma vegan dieters sangathe kupatsa thupi mapuloteni abwino komanso ayironi. Mwamwayi, nthano imeneyi inathetsedwa zaka zambiri zapitazo. Tikukupemphani kuti tiganizire mwatsatanetsatane momwe tingatengere kuchuluka kwa veganism ndikusiya thupi popanda mchere wofunikira ndi mavitamini. Ngati mudakhalapo pazakudya zopanda carb, zopanda mapuloteni, kapena zakudya zopanda mafuta, mwina mumadziwa kuti sizithandiza m'kupita kwanthawi. Kupanda mphamvu, kusasangalala, kusagaya bwino chakudya ngakhalenso matenda osiyanasiyana zimachitika pamene thupi silipeza zonse zofunika. Musanyalanyaze kutchulidwa zigawo zikuluzikulu za zakudya! Ngati mukufunikira zakudya zochepa zama carb kuti muzitha kuwongolera glycemic kapena shuga, mumafunikirabe ma carbs athanzi: masamba osiyanasiyana, mbewu ndi mtedza, nyemba, masamba osawuma, ndi masamba obiriwira. Ngati zakudya zanu zimafuna zakudya zopanda mafuta, onjezerani mafuta athanzi monga mtedza, njere, mapeyala, ndi kokonati. Ngati mukuda nkhawa ndi kuchuluka kwa mapuloteni pazakudya izi… palibe chifukwa chokhalira. Ndizosatheka kudya zakudya zomanga thupi zochulukirapo pazakudya zonse zozikidwa ndi zomera. Idyani zakudya zopatsa thanzi komanso zopatsa thanzi kuti mukhale ndi moyo wathanzi komanso wathanzi. Zakudya zoyengedwa, ndithudi, zimadzaza ndi mphamvu zochepa, ndipo sitikulankhula za tchipisi ndi makeke okha. Inde, pali zitsanzo za zakudya zokonzedwa bwino, monga mkaka wa amondi, hummus, koma shuga woyengedwa, granola, emulsifiers, ndi zina zotero ziyenera kupeŵedwa. Yesani kusankha chipatso kapena mtedza wochuluka ndi chotupitsa chanu. Veganism sayenera kuwonedwa ngati chakudya. Kudya zakudya zokhala ndi zomera zokha kungathandize thupi lanu kukutumikirani nthawi yaitali, kuchepetsa chiopsezo cha matenda. Palibe chifukwa chokhala ndi njala. Ngati mukumva kukhudzika kwa thupi (osati kutengeka maganizo kapena kupsinjika maganizo) kudya pakati pa chakudya, khalani ndi zokhwasula-khwasula 3-4 madeti, kapena amondi, apulo ndi lalanje. Kuchulukitsa kupirira ndi mphamvu sizingatheke popanda kukhalapo kwa zakudya zopatsa thanzi muzakudya. Zimaphatikizapo nyemba, mbewu, masamba obiriwira, broccoli, zakudya zapamwamba monga chia ndi spirulina. Samalani kwambiri ndi zakudya zomwe zili ndi ayironi: nthanga za hemp, koko, nyemba kachiwiri, masamba. Mafuta athanzi ayenera kubwera kuchokera ku azitona, mtedza, njere, mapeyala, ndi magwero ena amafuta a zomera. Ndipo, ndithudi, musaiwale za zakudya zovuta zomwe timapeza kuchokera ku mizu ya masamba, zipatso, maapulo, nthochi, mtedza, mbewu ndi nyemba. Zakudya zoyenera ndi 80% ya kukhala ndi thanzi labwino, tilibe ufulu wonyalanyaza masewera olimbitsa thupi ndi zotsatira zake zabwino. Yendani pafupipafupi komanso momwe mungathere masana, ndipo pangani nthawi yochita masewera olimbitsa thupi kangapo pa sabata. Kaya ndi yoga kapena maphunziro amphamvu kwambiri, chilichonse chimathandizira thanzi lanu. Kumbukirani kuti zakudya zozikidwa pachomera sizimaletsa chilengedwe chonse komanso kudziletsa. Chilengedwe chapatsa munthu chiwerengero chopanda malire cha magwero achilengedwe a kukongola, thanzi ndi mphamvu, zomwe sitingathe kuzidya.
2022-11-11