Zakudya zamasewera zamasamba

Chakudya chokhazikitsidwa pazomera sichimasiyana ndi mtundu wina uliwonse wazakudya zamasewera, kupatula mwina kugwiritsa ntchito zakudya zamkaka ndi nyama. Chifukwa chake, funso likubwera, ndi zakudya ziti zomwe zingathandize kubzala mapuloteni azinyama? Zimapezeka kuti zimapezeka muzakudya zina zamasamba. Koma kuti thupi la wosadya nyama lilandire mulingo woyenera, simuyenera kudya pizza ndi pasitala wokha. Lamulo lalikulu ndi chakudya chopatsa thanzi, chosiyanasiyana, zakudya zolondola zomwe zili ndi amino acid.

Thandizo la Vegan Wothamanga

Ndi zakudya ziti zomwe zingapange zakudya za wothamanga yemwe wakana chakudya chanyama? Chodabwitsa kwa ambiri, kusiyanasiyana kwawo kumakhutiritsa kukoma kwamtundu uliwonse ndipo kumakhudza thanzi, mawonekedwe, komanso nyonga ya munthu:

Also, today you can buy protein powder. It contains only plant components, for example, flax seeds, quinoa sprouts, lentils, chia, and pumpkin seeds. This protein powder can be used as a salad dressing or for preparing a drink.

Malinga ndi mphunzitsi wina, zakudya zoyenera za othamanga ziyenera kukhala ndi mafuta (22%), mapuloteni (13%), chakudya (65%) ndipo amatha kupatsa thupi mankhwala ofunikira, mavitamini, thanzi, komanso kupewa matenda osiyanasiyana.

Zoyenera kudya musanachite masewera olimbitsa thupi?

You need food that will fill the body with energy, and you can easily endure physical activity. Therefore, before exercise, about 2 hours before exercise, it is advised to eat an instant source of nutrients, sugars, and carbohydrates – these are fruits (apples, bananas, mangoes, grapes, oranges) and all kinds of berries. They are quickly absorbed and do not create a feeling of heaviness in the stomach. For quick energy replenishment and recovery, some vegan athletes drink special natural sports drinks.

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If there are many hours before your workout, you can lean on dense foods, complex carbohydrates – oats, sweet potatoes, brown rice, potatoes. They are slowly digested and give the body “long-lasting” energy. As you get closer to exercising, eat something lighter and more nutritious, like a salad or a protein bar. Half an hour or an hour before training, you have fruits at your disposal, which are almost 80% water, which is so necessary for the hydration of the body.

Zakudya zabwino mukamachita masewera olimbitsa thupi

The post-workout diet should be as high as possible. After physical exertion, you need to replenish the loss of energy, and in this, again, carbohydrates are irreplaceable. But, as far as muscles are concerned, their recovery cannot be done without amino acids, a building block of protein that is so important for muscle tissue. It is sourced from nuts, beans, greens, tofu, seitan, tempeh, and natural protein drinks. You can make them yourself using herbal protein powders, which today can be bought in “all for health” stores, special dietary departments.

Ndikofunikira kuti chakudya cha wothamanga chikhale chopatsa thanzi komanso chokwanira!

Siyani Mumakonda