Ndikoyenera kunena nthawi yomweyo: zambiri mwa zida izi zimathandizadi kumanga minofu mwachangu. Panthawi imodzimodziyo, zowonjezera zoterezi zimakhala kutali ndi nthawi zonse zosankha zabwino, ndipo makamaka - osati zachilengedwe. Zina mwa izi ndi nkhokwe yosungiramo zinthu zokonzedwa bwino kwambiri, shuga, mankhwala omwe thupi lanu silimafunikira, zida zosinthidwa ma genetic, komanso zomanga thupi zotsika mtengo.
Ndikofunikira kuti musaiwale kuti masewera a masewera samayambira m'sitolo yomanga thupi, koma ... kukhitchini yanu! Ngati zakudya zanu zilibe magwero achilengedwe a mapuloteni, ma carbohydrate ovuta, komanso mafuta athanzi (moyenera), ndiye kuti zakudya zamasewera sizingakufikitseni. Panthawi imodzimodziyo, ngati muli ndi zakudya zopatsa thanzi zomwe zimasinthidwa kuti mukhale ndi maphunziro apamwamba, ndiye kuti zowonjezera zowonjezera zakudya zapadera zidzakulolani kuti mufike pamlingo wina. Ingoganizirani mosamala nkhani ya kusankha kwawo, yomwe tidzakambirana pansipa.
1. Mapuloteni omwe si a GMO Vegan
Mapuloteni opangidwa ndi zomera amatha kukhala chowonjezera pambuyo polimbitsa thupi kuti muchiritse mwamsanga. Amaphimba mosavuta kufunika kwa mapuloteni; panthawi imodzimodziyo, amatha kudyedwa osati okha - mwa mawonekedwe a zakumwa - komanso kuwonjezeredwa ku mbale zina zamasamba. Komabe, onetsetsani kuti mapuloteni anu ufa amachokera ku chakudya chomwe mulibe. Ufa woterewu ndi wabwino chifukwa zopangira zawo zimasinthidwa mofatsa ndipo zilibe mankhwala okayikitsa, kuphatikiza, koma mutha kupezanso "organic" ambiri.
Ufa wochokera ku mapuloteni a whey (mapuloteni a whey) ndi osafunika, chifukwa. chophatikizika ichi chikhoza kuthandizira kutupa, kuonjezera chifuwa, kukwiyitsa chimbudzi - koma, mwamwayi, iyi si njira yokhayo yomwe ingatheke. Tilinso ndi soya protein isolate (mapuloteni a soya), ngakhale ndi njira ya vegan: kudzipatula kwa soya ndi chinthu chopangidwa ndi soya chomwe chingapangitse kuti ena asagwirizane. Ndibwino kuti muphatikizepo zakudya zambiri za soya muzakudya zanu, monga tofu, tempeh, ndi edamame. Moyenera, mwachitsanzo, mapuloteni a hemp ndi chinthu chosavuta chochokera ku gwero limodzi - mbewu za hemp - ndi 100% vegan. Lili ndi ma amino acid onse ofunikira ndi zinthu zambiri zothandiza (ndi - Zamasamba). Mukungoyenera kusankha mankhwala opanda GMOs ndipo, bwino, zakudya zosaphika - mukhoza kuzipeza nthawi zonse.
2. L-glutamine (glutamine yomwe imalowa mosavuta)
Chowonjezera ichi tsopano chikudziwika kwambiri pakati pa othamanga, chifukwa. Glutamine ndi imodzi mwama amino acid ofunika kwambiri, amathandizira kumanga minofu ndikuchira, komanso ali ndi anti-inflammatory properties. Gwiritsani ntchito musanachite masewera olimbitsa thupi komanso mukatha. Zowonjezera zabwino zomwe zili ndi vegan, zosankha zosaphika zomwe zasinthidwa pang'ono. Zowonjezera zotere zimatha kusakanikirana ndi zakumwa zanu zolimbitsa thupi, kudyedwa mu smoothie, kuwonjezeredwa ku phala laiwisi la oatmeal (loviikidwa usiku wonse), kapena ngakhale muzakumwa zoziziritsa kukhosi. Ndizosatheka kutenthetsa el-glutamine - imataya makhalidwe ake othandiza.
3. BCAA
"Nthambi-Chain Amino Acids" nthambi-chain amino zidulo, kapena BCAA mwachidule, ndi zothandiza kwambiri zakudya zowonjezera othamanga. Zimakupatsani mwayi wopeza minofu kapena kusunga, kuteteza kutayika kwa minofu chifukwa cha kusowa kwa mapuloteni. Chowonjezera cha BCAA chili ndi L-Leucine, L-Isoleucine ndi L-Valine. "L" imayimira njira yosavuta kugayidwa: chowonjezera sichifuna kugayidwa m'mimba, michere imalowetsedwa m'magazi. Ma BCAA ndiwothandiza makamaka ngati simungathe kudya zakudya zama calorie ambiri musanayambe masewera olimbitsa thupi (pambuyo pake, kudya zakudya zama calorie ambiri ndi njira yotsimikizika yopezera "mwala m'mimba" pakuphunzitsidwa). Ndikosavuta kupeza chowonjezera ichi, komanso ma BCAA pazowonjezera zina zamasewera (zikhala "2 mu 1").
4. Maca
Ufawu ndi njira yachilengedwe yowonjezera yowonjezera zakudya zowonjezera kwa othamanga. Ichi ndi chinthu chopatsa mphamvu chomwe chimapereka thupi lanu ndi ma amino acid opindulitsa omwe amakuthandizani kuti muchira mukamaliza masewera olimbitsa thupi. Maca imakulitsa milingo ya mahomoni, imathandizira kukula kwa minofu, imathandizira kagayidwe kachakudya, ndi yabwino ku ubongo, imalepheretsa kufalikira kwa minofu ndi kutupa kwa minofu. Ufa uwu wochokera ku Peru ndiwopezeka kwenikweni, ndipo mutha kuphika nawo zakudya zamasamba zambiri zokoma.
Kuphatikiza pa zomwe tafotokozazi, othamanga a vegan amafunika kuphatikiza zabwino kwambiri pazakudya zawo. multivitaminskuti mukhoza kupeza, ndi vitamini B12. Ndikoyenera kubwereza: zowonjezera izi zonse zimamveka kumbuyo, pamaziko olimba a zakudya zanu zonse, zathanzi, komanso zosavuta.
Zowonjezera izi sizokhazo zomwe zingatheke, othamanga osiyanasiyana akhoza kukhala ndi zinsinsi zawo ndi chitukuko. Komabe, zinthu zomwe zatchulidwazi ndizothandiza chifukwa zimakulolani kupeŵa zoipa, "zakuda" za zakudya zamasewera - sizimayambitsa njira zotupa, chifukwa. osapangidwa ndi "chemistry" yopenga.
Kutengera ndi zida
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