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Mungapeze kuti mapuloteni?
Mufunika mapuloteni kuti mupange minofu, ndipo mosiyana ndi zomwe anthu ambiri amakhulupirira, mukhoza kuzipeza kuchokera ku zakudya zamagulu. Mutha kudya chilichonse kuchokera ku nyemba kupita ku soya mpaka nyama zamasamba. Malinga ndi katswiri wazakudya komanso mlangizi wazakudya Rida Mangels, nkhawa iliyonse yokhudzana ndi zomanga thupi zokwanira ndiyolakwika. “Ngakhale kuti mapuloteni ndi chakudya chofunikira kwambiri chomwe chimagwira ntchito yofunika kwambiri pakugwira ntchito kwa matupi athu, sitifunikira kuchuluka kwake. Zofunikira zamapuloteni kwa othamanga a vegan zimachokera ku 0,72g mpaka 1,8g ya mapuloteni pa kilogalamu ya kulemera kwa thupi, "akutero Mangels.
Mangels akuchenjeza kuti othamanga sayenera kudya zakudya zomanga thupi zochulukirapo kuposa zomwe akulangizidwa: “Zochuluka sizili bwino. Zakudya zomanga thupi zambiri sizipereka phindu lililonse paumoyo. Koma zakudya zokhala ndi mapuloteni ambiri zimatha kuwonjezera ngozi ya kufooketsa mafupa ndi matenda a impso.”
Mavitamini ndi mchere
Pambuyo pa mafunso okhudza mapuloteni, chinthu chotsatira chimene anthu ena amadandaula nacho pamene akupita ku vegan ndikupeza mavitamini ndi mchere. Ochita masewera omwe akuyang'ana kuti apeze minofu ayenera kuonetsetsa kuti akupeza zakudya zonse zomwe amafunikira.
Limodzi mwamavuto omwe ma vegans ambiri amakhala nawo ndikusowa kwa vitamini B12, koma sianyama okha omwe amavutika ndi izi. Ndipotu, aliyense amene sadya zakudya zopatsa thanzi ali pachiopsezo chokhala ndi vuto la vitamini B12, kusowa kwake komwe nthawi zambiri kumabweretsa kutopa ndi kuvutika maganizo. Kuti mupeze B12 yokwanira, muyenera kudya mbewu zolimba, yisiti, ndi bowa nthawi zonse. Mukhozanso kumwa mkaka wa vegan ndi kutenga mavitamini owonjezera ngati mukufunikira.
Kuperewera kwa vitamini D kungayambitse kupweteka kwa minofu komanso kutopa komanso kukhumudwa. Onetsetsani kuti mumadya bwino, mumakhala padzuwa nthawi zonse, komanso kudya zakudya zoyenera kuti mupewe kuchepa kwa vitamini D.
Momwe mungapezere zopatsa mphamvu zokwanira?
Kuperewera kwa zopatsa mphamvu ndi vuto lina kwa omanga thupi ndi othamanga omwe asintha kupita ku veganism. Komabe, kuthana ndi vutoli sikovuta, ndikokwanira kuwonjezera zakudya zopatsa thanzi pazakudya zanu.
Zipatso ndi ndiwo zamasamba zimakhala zotsika kwambiri, ndipo chifukwa chake, zimakhala zovuta kuti othamanga apeze zopatsa mphamvu zokwanira. Pankhaniyi, muyenera kulabadira mtedza, mbewu ndi nthochi. Mutha kuziwonjezera ku smoothies kapena kuzidya ngati zokhwasula-khwasula.
Kodi ndizotheka kukhala wochita bwino pazakudya za vegan?
Massimo Brunaccioni ndi womanga thupi waku Italy yemwe wasankha kukhala wosadya nyama ndipo amapikisana nawo pafupipafupi pamipikisano yapadziko lonse lapansi. Anakhala wachiwiri pampikisano wa Natural Bodybuilding Federation 2018. Mu 2017 ndi 2018, anali wopambana kwambiri mu gawo la WNBF USA amateur. "Palibe amene angatsutse kuti zinyama sizingapambane pomanga thupi. Ndikukhulupirira kuti posachedwa anthu achotsa nthano zopusa ndi tsankho, monga momwe ndidachitira zaka zisanu ndi ziwiri zapitazo, "wothamanga akukhulupirira.
Mwezi watha wa May, omanga thupi odziwika asanu ndi limodzi odziwika bwino adalankhula pamsonkhano wa You Plant-Based Guide, kuphatikizapo Robert Chick, Vanessa Espinosa, Will Tucker, Dr. Angie Sadeghi, ndi Ella Madgers wa Sexy Fit Vegan wotchuka. Iwo adagawana zinsinsi zawo za momwe angakhalire olimba ndikupeza zomanga thupi zokwanira.
"Zowonadi, kudya nyama kumatsitsimula, kumapatsa mphamvu komanso kumapatsa thupi lanu zakudya zapamwamba kwambiri zomwe zimafunikira kuti mukhale wathanzi. Mukudula mafuta oyipa, mahomoni, ndi maantibayotiki omwe amapezeka muzakudya ndi mkaka, ndipo ngati mumadya organic ndi osakonzedwa nthawi zambiri, mumapangitsa thupi lanu kukhala lowoneka bwino, lachigololo, "akutero Madgers patsamba lake.
Kodi muyenera kudya ndi kumwa chiyani kuti mumange minofu pazakudya za vegan?
1. Zakudya zopatsa thanzi
Omanga thupi lanyama zimawavuta kudya zopatsa mphamvu zokwanira. Ngati palibe zopatsa mphamvu zokwanira, mukhoza kuyamba kutaya thupi.
Kuti muwonetsetse kuti mukupeza zopatsa mphamvu zokwanira, mutha kuyamba kutenga zowonjezera zolimbitsa thupi za vegan. Muyeneranso kuwonetsetsa kuti mukudya zakudya zoyenera. Mapuloteni athanzi amapezeka mu mtedza, quinoa, ndi zipatso zina monga zoumba ndi nthochi.
Peanut batala ndi batala wa amondi ndi zokhwasula-khwasula zabwino, monganso mkaka wopangidwa ndi zomera. Mkaka wa soya uli ndi mapuloteni ambiri. Mutha kudyanso nyama zokhala ndi mapuloteni ambiri. Idyani tempeh, tofu, seitan kuti mupeze zopatsa mphamvu zokwanira. Mukhozanso kuphika ndi mafuta a kokonati, zomwe zidzawonjezera kalori.
2. Idyani Zakudya Zathanzi
Osachita mantha ndi chakudya, adzakuthandizani kumanga minofu. Komabe, izi sizikutanthauza kuti muyenera kudya zakudya zopanda thanzi. Khalani ndi ma carbs otsika a glycemic monga pasitala wa tirigu ndi mkate wambewu. Idyani oatmeal pa kadzutsa ndipo yesani kuphatikiza nyemba monga nkhuku, mphodza, ndi nyemba tsiku lililonse.
3. Onetsetsani Kuti Mukupeza Omega-3s
Omega-3 fatty acids amakuthandizani kumanga minofu ndikupewa kuvulala. Ambiri omanga thupi amawapeza ku nsomba, koma ndizotheka kupeza omega-3s kuchokera ku zomera.
Walnuts ndi gwero labwino la omega-3s. Pali zambiri za iwo mu walnuts kuposa nsomba. Mbeu za Chia, nthangala za fulakesi, mphukira za Brussels, mpunga wakuthengo, mafuta a masamba, mkaka wa vegan wolimba, ndi mafuta a algae ndizonso magwero abwino a omega-3s a zomera.
4. Idyani pang'ono, koma nthawi zambiri
Ndikofunikira kuti mukhale ndi zakudya zokhazikika monga zomanga thupi, mafuta athanzi komanso ma carbohydrate akuyenda m'thupi lanu nthawi zonse. Izi sizimangothandiza kuti thupi lanu likhale lolimba komanso lokonzekera kulimbitsa thupi kwanu kotsatira, zimathandizanso kukulitsa kagayidwe kanu ndikupangitsa kuti muwotche mafuta mwachangu.
5. Sungani diary ya chakudya
Sungani zomwe mumadya kuti mudziwe zomwe zakudya zamasamba ndi maphikidwe akukuthandizani. Diary ya chakudya imakuthandizani kudziwa kuchuluka kwa ma calories ndi mapuloteni omwe mwadya kale kuti mumvetsetse zomwe muyenera kudya. Mukhozanso kugwiritsa ntchito diary yanu yazakudya kukonzekera zakudya zanu za sabata.
6. Vegan Protein Powder ndi Vegan Bars
Mutha kuwonjezeranso zakudya zanu ndi zokhwasula-khwasula zokhala ndi mapuloteni ambiri monga ma vegan protein shakes ndi ma vegan bar.