Ochita masewera olimbitsa thupi nthawi zambiri amakumana ndi zovuta zina pakukwaniritsa zosowa zawo zazakudya, koma pokonzekera bwino zakudya, izi zitha kupewedwa. Ngati mukufuna umboni, yang'anani kwa ultramarathoner Scott Jurek, yemwe amaphunzitsa mpaka maola asanu ndi atatu patsiku pazakudya zochokera ku mbewu. Kapena wosewera nkhonya wotchuka Mike Tyson, wothamanga wamkulu wa njanji Carl Lewis, wosewera mpira Sirena Williams… Mndandanda wa othamanga osadya nyama ndi wamasamba ndi wautalidi.
Zakudya zamasamba kapena zamasamba zimatha kulowa bwino mu dongosolo la othamanga. Ambiri amawopa kuti kupatula nyama, nkhuku, nsomba, ndipo, pankhani ya veganism, mkaka wa mkaka kuchokera ku zakudya, wothamanga amachotsedwa mapuloteni "oyera", omwe ndi omanga minofu. Komabe, zakudya zamasamba zimakonda kukhala ndi chakudya chambiri "chabwino", chomwe chimakhala mafuta ambiri kwa othamanga, popanda omwe amatha kumva kutopa, kutopa, komanso kukhala ndi vuto la impso ndi ziwalo zina. Masamba, zipatso, mbewu zonse, mtedza, ndi mbewu zimapatsa chakudya chambiri, mavitamini, mchere, ndi fiber.
Mazana a nthawi takhala tikuchotsa nthano yakuti vegans ndi zamasamba samadya zomanga thupi zokwanira. Mapuloteni a zomera ali ndi mafuta ochepa kwambiri ndipo alibe mafuta a kolesterolini, omwe amathandiza dongosolo lamtima lamtima, mosiyana ndi zakudya za nyama. Magwero abwino a mapuloteni a othamanga a vegan ndi monga quinoa, buckwheat, mpunga wofiirira, pasitala, mtedza, tofu, mkaka wa soya, soya "tchizi" ndi "yogurt", tempeh, batala wa mtedza, nyemba, ndi nandolo.
Kodi pali mankhwala azitsamba okwanira?
Komabe, othamanga ali ndi malingaliro apadera oti azikumbukira pokonzekera ndi kudya. Ayenera kuyang'anitsitsa kadyedwe kawo ka vitamini B12, yemwe angapezeke kudzera mu yisiti yopatsa thanzi (yosasokonezedwa ndi yisiti ya ophika mkate) kapena kudzera muzowonjezera zachilengedwe. Kuphatikiza pa B12, othamanga a vegan (makamaka oyamba kumene) nthawi zambiri amakhala opanda calcium, iron, zinki, ayodini, magnesium, vitamini D, ndi riboflavin.
Komanso, zakudya zamasamba ndi zamasamba nthawi zambiri zimakhala ndi ulusi wambiri, zomwe zimatha kuyambitsa kutupa ndi kutupa ngati zakudya zokhala ndi ulusi wambiri zimadyedwa nthawi yochita masewera olimbitsa thupi isanayambe kapena isanakwane. Choncho, ndi bwino kudya mankhwala oterowo osachepera limodzi ndi theka kwa maola awiri musanaphunzire mosiyana ndi chakudya chachikulu.
Ochita masewera olimbitsa thupi amasankha njira zina zopangira mapuloteni a nyama, monga nyama ya soya, tofu, soseji wa vegan, ndi zakudya zina zokhala ndi mbewu, kuti apewe kutulutsa mpweya komanso kulimbikitsa masewera olimbitsa thupi omwe akubwera. Koma muyenera kuwerenga mosamala kapangidwe kazinthu zotere kuti mupewe zowonjezera zoyipa zomwe zimagwiritsidwa ntchito nthawi zambiri pokonza zakudya zama protein za vegan.
Mukhozanso kukwaniritsa zosowa zanu zopatsa thanzi ndi zakudya zachilengedwe zochokera ku zomera. Mwamwayi, pali ochulukirachulukira masiku ano! Koma chowonjezera chilichonse chiyenera kufufuzidwa, monga gelatin kapena creatine (yomwe imapezeka mu minofu ya nyama) nthawi zambiri imawonjezedwa kwa iwo. Kuphatikiza pa mavitamini ndi mchere, msika wopangidwa ndi zomera umakhalanso ndi mapuloteni ambiri opangidwa ndi zomera omwe akatswiri ochita masewera olimbitsa thupi angaphatikizepo muzakudya zawo.
Ndi chiyani?
Kuti mupewe kuperewera kwa zakudya m'thupi, menyu yanu iyenera kukhala yosiyanasiyana. Othamanga kapena anthu omwe ali ndi thupi lolimba ayenera kukonzekera zakudya zawo mosamala kwambiri kuposa omwe sachita masewera olimbitsa thupi. Phatikizani zakudya muzakudya zanu zomwe zingakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi.
tofu, soya, mpunga ndi zakumwa za amondi, broccoli, kale, masamba, amondi, tahini, molasses wakuda.
nyemba, mtedza ndi mbewu, buledi wambewu, chimanga, masamba a mizu, zipatso zouma.
nyemba, mtedza ndi mbewu, soya mankhwala, chimanga.
nyanja, nyanja, maapulo, malalanje, persimmons, sipinachi.
nyemba, mtedza ndi mbewu, m'nyanja, oatmeal, buckwheat, mapira, balere groats.
zakudya zokhala ndi vitamini, bowa wouma dzuwa, parsley, mafuta a masamba.
yisiti zakudya, mankhwala soya, mipanda zakudya.
mbewu zonse, buledi ndi chimanga, tofu, mtedza, njere, nthochi, katsitsumzukwa, nkhuyu, mapeyala.
4 malamulo agolide kwa othamanga a vegan
Timaphatikiza zomwe taphunzira ndikutengera malamulo osavuta awa, koma ofunikira kwambiri kwa othamanga a vegan.
1. Muzisamala zakudya zanu
Palibe chifukwa chodyera zipatso ndi ndiwo zamasamba zokha kapena buckwheat ndi mpunga. Mosasamala mtundu wa chakudya chomwe mumasankha (zamasamba kapena zamasamba), muyenera kuchisintha ndikuchilinganiza momwe mungathere. Samalani zakudya, imwani mavitamini ndi mineral supplements. Yesani magazi osachepera kamodzi pa miyezi isanu ndi umodzi iliyonse kuti muwone momwe mulili.
2. Pangani ndondomeko ya chakudya chamlungu ndi mlungu
Menyu yokonzedweratu idzakuthandizani mosamala komanso mowoneka bwino zakudya zanu ndikumamatira mofatsa. Lembani zakudya zanu zazikulu, zokhwasula-khwasula, ndi zowonjezera. Ngati mutangoyamba kumene paulendo wamasewera a vegan, izi zikuthandizani kuti mudziwe zomwe muyenera kudya komanso kuchuluka kwake. M'tsogolomu, simudzafunikanso ndondomeko ya chakudya, chifukwa mudzadziwa kale kudya moyenera.
3. Idyani Mapuloteni Oyenera
Pangani lamulo loti muzidya zomanga thupi zabwino mukamaliza kulimbitsa thupi. Mutha kugwiritsa ntchito zokometsera zama protein zomwe zimangofunika kudzazidwa ndi madzi, kapena mutha kupanga nokha mwa kusakaniza mkaka wa soya, nyemba zophuka, ndi nthochi mu blender. Mofulumira, zokoma, zathanzi! Ndipo chofunika kwambiri - palibe kusowa kwa mapuloteni!
4. Idyani Zakudya Zambiri "Zabwino".
Ngati mudula shuga wa m'mafakitale, tchipisi, makeke, maswiti, ndi ma carbs ena "osavuta", amakupatsirani mwayi woti mudye zambiri "zabwino"! Mungathe kudya zakudya zina, monga buckwheat, mpunga wofiira, masamba, zipatso, mbewu ndi mtedza, ngakhale madzulo, popanda kuopa kulemera.
Ndipo ndithudi, imwani madzi ambiri! Simuyenera kutchulanso izi, sichoncho?