.
Kupi kuwana protein?
Iwe unoda protein kuti uvake tsandanyama, uye zvinopesana nekutenda kwakakurumbira, unogona kuiwana kubva kune vegan kudya. Iwe unogona kudya zvese kubva kumarimu kusvika kune soy zvigadzirwa kune vegan nyama. Sekureva kwachiremba wezvekudya uye chipangamazano wezvekudya Rida Mangels, chero kunetseka nezvekuwana mapuroteni akakwana kwakarasika. “Kunyange zvazvo mapuroteni ari muviri unokosha unobata basa rinokosha mukushanda kwemiviri yedu, hatidi kuwanda kwawo. Mapuroteni anodiwa kune vegan vatambi anotangira pa0,72g kusvika 1,8g yeprotein pakirogiramu yehuremu hwemuviri, "anodaro Mangels.
Mangels anonyevera kuti vatambi havafanire kudya zvinopfuura mapuroteni anokurudzirwa: “Zvakawanda hazvisi nani. Zvokudya zveprotein zvakakwirira hazvipi hutano hunobatsira. Asi kudya kwakawanda muprotein kunogona kuwedzera njodzi yeosteoporosis nehosha yeitsvo.”
Mavhitamini uye zvicherwa
Mushure memibvunzo nezve mapuroteni, chinhu chinotevera icho vamwe vanhu vanonetsekana nacho kana vachienda vegan kuwana mavhitamini nemamineral. Vamhanyi vari kutsvaga kuwana mhasuru yemamhasuru vanofanirwa kuve nechokwadi chekuti vari kuwana zvese zvinovaka muviri zvavanoda.
Rimwe rematambudziko akajairika mazhinji mavegan ane kushomeka kwevhitamini B12, asi haisi mavegan chete anotambura neizvi. Kutaura zvazviri, ani naani asingadyi kudya kwakadzikama ari pangozi yekuvandudza vhitamini B12 inoshaya, kushayikwa kwayo kunowanzokonzera kuneta uye kuora mwoyo. Kuti uwane B12 yakakwana, unofanirwa kugara uchidya zviyo zvakasimbiswa, mbiriso, uye howa. Iwe unogona zvakare kunwa mukaka wevegan uye kutora mamwe mavhitamini kana uchida.
Kushaikwa kweVitamin D kunogona kukonzera marwadzo emhasuru pamwe nekuneta uye kuora mwoyo. Ita shuwa kuti unodya zvakanaka, kuwana zuva nguva dzose, uye tora zvakaringana zvekuwedzera kudzivirira kushaikwa kwevhitamini D.
Nzira yekuwana sei macalorie akakwana?
Kushaikwa kwemakoriyori nderimwe dambudziko kune vanovaka muviri uye vatambi vakachinja kune veganism. Zvisinei, kukunda dambudziko iri hakuna kunyanya kuoma, zvakakwana kuti uwedzere hutano hwakanaka mukudya kwako.
Zvibereko nemiriwo zvinowanzove zvakaderera mumakoriori, uye semugumisiro, zvinogona kuva zvakaoma kune vatambi kuti vawane macalorie akakwana. Muchiitiko ichi, iwe unofanirwa kubhadhara kune nuts, mbeu uye mabhanana. Iwe unogona kuvawedzera kune smoothies kana kuidya sekudya.
Zvinoita here kuve akabudirira kuvaka muviri pane vegan kudya?
Massimo Brunaccioni muvaki wemuviri wekuItaly akasarudza kuve vegan uye anogara achikwikwidza mumakwikwi epasi rose. Akaisa wechipiri mumakwikwi e Natural Bodybuilding Federation 2018. Muna 2017 na2018, aive akanakisa muWNBF USA amateur division. "Hapana munhu anogona kupokana kuti vegans havagone kugona mukuvaka muviri. Ndine chokwadi chekuti munguva pfupi vanhu vachabvisa idzi nhema dzeupenzi uye rusaruro, sezvandakaita makore manomwe apfuura, "anotenda mutambi.
Muna May apfuura, vatanhatu vanozivikanwa vevegan bodybuilders vakataura pamusangano weYou Plant-Based Guide, kusanganisira Robert Chick, Vanessa Espinosa, Will Tucker, Dr. Angie Sadeghi, naElla Madgers weSexy Fit Vegan mukurumbira. Vakagovana zvakavanzika zvavo zvekugara vakagwinya uye kuwana mapuroteni akakwana.
“Ichokwadi, veganism inozorodza, inopa simba uye inopa muviri wako chikafu chemhando yepamusoro chaunoda kuti uve neutano. Uri kucheka mafuta akashata, mahormone, uye mishonga inorwisa mabhakitiriya inowanikwa munyama nemukaka, uye kana ukadya organic uye usina kugadziridzwa kazhinji yenguva, unowana muviri wako mune yakakura, ine sexy chimiro, ”Madgers anonyora pawebhusaiti yake.
Chii chaunofanira kudya uye kunwa kuti uvake tsandanyama pane vegan kudya?
1. Hutano Macalorie
Vegan bodybuilders vanowana zvakaoma kushandisa macalorie akakwana. Kana pasina makorikori akakwana, unogona kutanga kuderedza uremu hwemuviri.
Kuti uve nechokwadi chekuti uri kuwana macalorie akakwana, unogona kutanga kutora vegan bodybuilding supplements. Iwe zvakare unofanirwa kuve nechokwadi kuti uri kudya chikafu chakakodzera. Mapuroteni ane hutano anowanikwa munzungu, quinoa, uye mimwe michero yakaita semazambiringa akaomeswa nemabhanana.
Peanut butter uye almond butter zvidyiro zvakanaka, sezvakaita zvirimwa-based milk smoothies. Mukaka wesoya une huwandu hwakawanda hweprotein. Iwe unogona zvakare snack pane yakakwira protein vegan nyama. Idya tempeh, tofu, seitan kuti uwane macalorie akakwana. Iwe unogonawo kubika nekokonati mafuta, izvo zvinowedzera calorie.
2. Idya Hutano Carbs
Usatya macarbohydrates, anokubatsira iwe kuvaka tsandanyama. Zvisinei, izvi hazvirevi kuti unofanira kudya zvokudya zvisina kunaka. Namatira kune yakaderera glycemic carbs senge yakazara gorosi pasta uye yakazara zviyo chingwa. Idya oatmeal kwekudya kwemangwanani uye edza kuisa nyemba senge pizi, nyemba, uye bhinzi mazuva ese.
3. Iva nechokwadi chokuti Uri Kuwana Omega-3s
Omega-3 fatty acids inokubatsira kuvaka tsandanyama uye kudzivirira kukuvara. Vazhinji vanovaka muviri vanovatora kubva kuhove, asi zvinokwanisika kuwana omega-3s kubva kune zvinomera.
Walnuts inzvimbo yakanaka ye omega-3s. Kune akawanda awo mu walnuts kupfuura musalmon. Mbeu dzeChia, mhodzi dzeflakisi, Brussels inomera, mupunga wemusango, mafuta emuriwo, yakasimbiswa vegan mukaka, uye algae mafuta zvakare masosi akanaka ezvirimwa-based omega-3s.
4. Idya zvishoma, asi kakawanda
Izvo zvakakosha kuti uve nerukova rusingaperi rwezvinovaka muviri zvakaita seprotein, mafuta ane hutano uye makabhohaidhiretsi anoyerera achipinda mumuviri wako nguva dzese. Izvi hazvingobatsiri chete kuti muviri wako urambe wakagadzikana uye wakagadzirira kurovedzwa kwako kunotevera, zvinobatsirawo kusimudzira metabolism yako uye kukuita kuti upise mafuta nekukurumidza.
5. Chengeta dhayari rekudya
Chengetedza zvaunodya kuti uzive kuti ndezvipi zvekudya zvemakwenzi uye mabikirwo arikushandira iwe. Diary yechikafu inokubatsira kuona kuti mangani macalorie uye mapuroteni awakambodya kuti unzwisise zvimwe zvaunofanira kudya. Iwe unogona zvakare kushandisa dhayari rako rekudya kuronga kudya kwako kwevhiki.
6. Vegan Protein Powder uye Vegan Bars
Iwe unogona zvakare kuwedzera kudya kwako neakakwira-protein snacks senge vegan protein shakes uye vegan bars.