Vegan vatambi havana kusiyana nevamwe vatambi. “Handifaniri kuita chinhu chipi nechipi chinokosha,” anodaro Jacob, mutambi we<em>baseball uye basketball ane makore 14 okukura uyo ave asina nyama kubva pakuberekwa. Vamwe vanhu vanofunga kuti mirairo yakasimba yezvekudya inogona kuisa mutambi panjodzi uye kutadzisa kuita kwavo.
Zvisinei, ichi hachisi chokwadi. Mumwe mumhanyi ane mukurumbira, mumhanyi weOlympic Carl Lewis, akahwina menduru dzegoridhe pfumbamwe mushure mekuchinja kudya kwemuriwo. Vegans vanodya zvakasiyana siyana zvekudya uye vanowana macalorie akakwana vanokwanisa kuita nemazvo pamatanho ese, kubva kuamateur kuenda kuOlympic. Zvimwe chetezvo zvinogona kutaurwa pamusoro pevatambi vachiri kuyaruka vanodya nyama.
Vegan vatambi vanofanira kuomerera pakudya kwakadzikama, asi havafanirwe kunetseka nezvekudya zvakanyanya. Chero bedzi vachidya zvokudya zvakakwana zvemarudzi akasiyana-siyana, vanenge vaine utano hwakanaka.
Kuwana mapuroteni akakwana kubva kwakasiyana-siyana senzungu, bhinzi, zvigadzirwa zvesoya, uye zviyo zvinobatsira vatambi kuchengetedza simba ravo.
Idya chikafu chine vhitamini B 12 uye vhitamini D, semukaka wesoya wakasimbiswa, zviyo uye mbiriso inovaka muviri, uye uwane maminetsi gumi nemashanu ezuva zuva rega rega. Zvokudya izvi zvinozokubatsira kukupa simba.
Vegan vasikana vanofanirwa kuve nechokwadi chekuti vanowana iron yakakwana.
Govera vegan muffin uye zvimwe ndiro nevaunoshanda navo, zvinonakidza! Iyi inzira yakanaka yekuwana zvigadzirwa zvitsva zvevamwe uye kunakidzwa pamwe chete neshamwari.
Kudya kwevechiri kuyaruka vegan vatambi hakuna kunetsa kuronga. Vatambi vevegan vachiri kuyaruka vanofanirwa kuwana akawanda emakoriyumu avo kubva kune yakaoma makabhohaidhiretsi, mwero wepakati kubva kumapuroteni, uye shoma kubva kumafuta. Kazhinji, kana iwe uri munyama, unofanira kuwana 0,6 kusvika 0,8 magiramu eprotein pakirogiramu yehuremu hwemuviri uye 2,7 kusvika 4,5 magiramu emacarbohydrates pakirogiramu yehuremu hwemuviri. Kune vegan vechidiki, zvese izvi zvinodiwa zvinogona kuzadzikiswa nekudya zvakasiyana siyana zvekudya zvinopa macalorie akakwana.
Zvokudya zvinowanzodyiwa nevechiri kuyaruka zvinosanganisira zviyo zvakakwana crispbread, pasta, veggie burgers, miriwo yakasvibirira, hummus, uye peanut butter.
Mutambi wenhabvu wemakore 17 uye vegan kubvira pazera 11 anoona zviri nyore kuva vegan uye kuramba achishanda: “Ndinodya oatmeal yakagadzirwa nemukaka wesoya, mabhanana, uye kazhinji kacho yakatungwa nemazambiringa akaomeswa, sinamoni, uye yakarungwa nevegan butter kwemangwanani. Pakudya kwemasikati, ndinogona kuva nesou yemuriwo ine tofu nemupunga, uye pakudya kwemanheru, ndinogona kuwana muto wenyemba, mbatatisi dzakabikwa, uye mimwe miriwo yakaita sebroccoli kana pizi.”
Zvakakoshawo kuti vechidiki vateerere vhitamini B 12 uye vhitamini D. Vitamin B 12 inogona kuwanikwa muzvokudya zvakasimbiswa, kusanganisira mukaka wesoya, zviyo, uye mbiriso yezvokudya. Vitamin D inogona kuwanikwa muzvokudya zvakasimbiswa zvakaita semukaka wesoya uye zviyo, uye inogona kuwanikwa kubva mukupedza maminitsi gumi nemashanu muzuva zuva rega rega mumwedzi yezhizha.
Zvokudya zvine iron zvine mashizha akasvibira, soya beans, tofu, lentils, quinoa, uye mazambiringa akaomeswa. Kuti uve nechokwadi chekunyura zvakanyanya, idya chikafu chine vhitamini C yakawanda, senge muto weorenji, muto wematomatisi, bhero mhiripiri, kana broccoli, pamwe nekudya zvine iron yakawanda.
Mutambi anogonawo kutora iron supplements.
Kune chero mutambi - pamberi, panguva uye mushure mekudzidziswa - zvakakosha kudzorera zvakarasika simba rekuchengetedza uye kuvaka mhasuru. Kune vatambi vachiri kuyaruka, izvi zvinogona kuoma nekuda kwehurongwa hwakasimba hwechikoro. Sezvineiwo, mutambi anofanirwa kugamuchira mazana maviri emacalorie paawa isati yaitwa mutambo kana 200 macalorie maawa maviri pamberi pemutambo.
Mutambi wechidiki asingakwanisi kudya panguva yekirasi anofanira kudya zvokudya zvakawanda panguva yemasikati kana kuunza 200-calorie snack kuti adye pakarepo mushure mekirasi. Kazhinji, mazana maviri emacalories zvinoreva kuti unofanirwa kumirira awa imwe chete usati watanga maekisesaizi ako. Semuenzaniso, kana iwe wakadya 200 makorikori pakudya kwemasikati, unofanira kumirira maawa matatu usati watanga basa rako. Kuti uwane mamwe macalorie, edza kuwedzera nzungu butter, hummus, soya yogati nemichero, muesli, nzungu, mabheji, uye muto wemichero pakudya kwako kwemasikati.
Munguva yekushanda kwenguva refu, mutambi anogona kuzvizorodza. Maminitsi makumi mapfumbamwe mushure mekutanga kudzidziswa, mutambi anofanira kunwa mvura kana muto uye adye chimwe chinhu chakakwira mumacarbohydrates, sebhanana. Munguva pfupi yekurovedza muviri, mvura ndiyo inonyanya kunwa. Mukuwedzera, mvura inofanira kunwiwa yakawanda yakakwana zuva rose.
A high-carb, ine mwero-protein kudya 15-30 maminetsi mushure mekurovedza muviri kwako kunogona kuzadza zvitoro zvesimba rako. Vechidiki vasina mukana wekudya zvakanaka pakarepo mushure mekuita basa vanofanira kuuya nezvokudya navo: apuro, peanut butter sandwich, hummus muchingwa che pita, muto weorenji ane zvishoma zvenzungu dzemarudzi akasiyana-siyana. Kudya nguva pfupi mushure mekuita maekisesaizi kwakakosha uye kunobatsira vatambi kuzadza simba uye kuvaka tsandanyama.
Kune chero mutambi anodzidzira zvakaoma, kuora muviri kunogona kuva dambudziko. Kuti udzivise kurasikirwa nehuremu panguva dzakasimba dzekudzidziswa, vatambi vanofanirwa kudya akawanda macalorie. Kuwedzera zvimwe zvekudya zuva rese, kudya zvekudya zvakaita semafuta, vegan cheeses, mbatatisi, casseroles, pasta, uye mupunga zvinogona kubatsira kuchengetedza uremu hwemumhanyi pasi. Kana kurasikirwa kwehuremu kukava dambudziko, unofanirwa kuonana nenyanzvi yezvokudya.
Nekudya kudya kwakasiyana-siyana uye kuwana macalorie akakwana, vegan vechidiki vanogona kuita pamwe chete nevavanotamba navo, kana zvisiri nani.