Zvakakodzera kutaura ipapo: mazhinji ezvishandiso izvi anobatsira kukurumidza kuvaka tsandanyama. Panguva imwecheteyo, zvinowedzera zvakadaro zviri kure nekugara nguva dzose sarudzo yakanakisisa, uye kunyanya - kwete iyo yakasikwa. Mimwe yeiyi imba yekuchengetera yechokwadi yezvinhu zvakagadziridzwa zvakanyanya, shuga, makemikari asingadiwi nemuviri wako, genetically modified mbishi, uye yakachipa, yakaderera-mhando yemapuroteni.
Zvakakosha kuti usakanganwa kuti kutamba kwemitambo hakutangire muchitoro chekuvaka muviri, asi… mukicheni mako! Kana kudya kwako kusina zviwanikwa zveprotein, makabhohaidhiretsi akaoma, uye mafuta ane utano (muzvikamu zvakafanira), saka kudya kwemitambo hakukusvitsi kure. Panguva imwecheteyo, kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchidya chikafu chakachinjirwa kune yakanyanya kudzidziswa, saka mashoma mashoma akakosha ekuwedzera ezvekudya zvinokutendera iwe kuti usvike nyore kune inotevera nhanho. Ingonyatsofunga nezvenyaya yekusarudzwa kwavo, iyo ichakurukurwa pasi apa.
1. Kwete-GMO Vegan Protein
Plant-based protein powders inogona kuva yakanaka post-workout yekuwedzera yekukurumidza kupora. Vanovhara nyore nyore kudiwa kweprotein; panguva imwe chete, vanogona kupedzwa kwete ivo pachavo - nenzira yezvinwiwa - asiwo kuwedzerwa kune dzimwe ndiro dzevegan. Nekudaro, ita shuwa kuti protein yako yehupfu inobva kuchikafu chinenge chisina. Upfu hwakadaro hunodiwa nekuti izvo zvakabikwa kwavari zvinoiswa pasi pekugadzirisa zvinyoro uye hazvina makemikari ane mubvunzo anobatsira, kusanganisira, asi iwe unogona zvakare kuwana "organic" iwowo.
Hupfu hwakavakirwa pawhey protein (whey protein) hahudiwe, nekuti. chinhu ichi chinogona kukonzera kuzvimba, kuwedzera allergies, kutsamwisa kugaya - asi, nerufaro, iyi haisi iyo chete inogoneka sarudzo. Isu tinewo soy protein isolate (soy protein), kunyangwe iri sarudzo yevegan: soy isolate ndeye yakagadziriswa soy chigadzirwa chinogona kukonzera allergic reaction mune vamwe. Zviri nani kuisa zvimwe zvigadzirwa zvesoya mukudya kwako, senge tofu, tempeh, uye edamame. Zvakanaka, semuenzaniso, mapuroteni ehemp chinhu chiri nyore chakatorwa kubva kune imwechete sosi - mhodzi dzehemp - uye 100% vegan. Iine ese anodiwa amino acids uye akawanda anobatsira zvinhu (uye - Vegetarian). Iwe unongoda kusarudza chigadzirwa chisina GMOs uye, zviri nani, chikafu chakasvibirira - unogona kuwana izvi nguva dzose.
2. L-glutamine (inotorwa nyore nyore glutamine)
Ichi chekuwedzera ikozvino chakakurumbira pakati pevatambi, nekuti. Glutamine ndeimwe yeamino acids yakakosha, inobatsira kuvaka tsandanyama uye kupora, uye zvakare ine anti-kuzvimba zvinhu. Ishandise pamberi uye mushure mekurovedza muviri. Zvirinani zvinowedzera zvine vegan, sarudzo dzakasvibirira dzakaitwa kushoma kugadzirisa. Mishonga yakadaro inogona kusanganiswa muchinwiwa chako chekurovedza muviri, inopedzwa musmoothie, yakawedzerwa kune mbishi oatmeal porridge (yakanyikwa husiku humwe), kana kunyange muzvinwiwa zvinotonhora. Hazvibviri kupisa el-glutamine - inorasikirwa neunhu hwayo hunobatsira.
3. BCAA
"Branched-Chain Amino Acids" branched-chain amino acids, kana BCAA kwenguva pfupi, inobatsira zvikuru kudya kunovaka muviri kune vatambi. Inokubvumira kuti uwane mhasuru yakawanda kana kuichengetedza, kudzivirira kurasikirwa kwemhasuru nekuda kwekushayikwa kweprotein. Iyo BCAA yekuwedzera ine L-Leucine, L-Isoleucine uye L-Valine. Iyo "L" inomiririra iyo iri nyore-ku-kugaya vhezheni: iyo yekuwedzera haidi kugaya mudumbu, chikafu chinobva chanyudzwa muropa. BCAAs inonyanya kubatsira kana iwe usingakwanise kudya yakakwira-calorie chikafu usati waita maekisesaizi (mushure mezvose, kudya yakakwira-calorie chikafu inzira yechokwadi yekuwana "dombo mudumbu" mukudzidziswa). Zviri nyore kuwana mutsauko weiyi yekuwedzera, pamwe neBCAA mune imwe yekuwedzera yemitambo (inozobuda "2 mu1").
4. Maca
Iyo hupfu ndiyo yakasarudzika yakasarudzika kune zvimwe zvinovaka muviri zvevatambi. Ichi chinhu chinoshamisa chesimba chigadzirwa chinopa muviri wako ane anobatsira amino acids anokubatsira iwe kupora mushure mekurovedza muviri. Maca inogadzirisa mazinga ehomoni, inobatsira kukura kwemhasuru, inomhanyisa metabolism, yakanakira uropi, inodzivirira mhasuru uye kuzvimba mumamhasuru. Iyi poda inobva kuPeru ndeyechokwadi kuwana, uye iwe unogona kubika zvakawanda zvinonaka zvevegan ndiro nayo.
Pamusoro pezviri pamusoro apa, vegan vamhanyi vanofanirwa kusanganisa zvakanakisa mukudya kwavo. multivitaminikuti unogona kuwana, uye vitamini B12. Zvakakodzera kudzokorora: zvese izvi zvinowedzera zvinonzwisisika kumashure, pane hwaro hwakasimba hwekudya kwako kwakakwana, kune hutano, uye nyore.
Izvi zvinowedzera hazvisi izvo chete zvinogoneka, vatambi vakasiyana vanogona kunge vaine zvakavanzika zvavo uye budiriro. Zvisinei, zvinhu zvakanyorwa zvinobatsira pakuti zvinokubvumira kuti udzivise kuipa, "rima" rekudya kwemitambo - hazvikonzeri maitiro ekuputika, nokuti. isina kugadzirwa neanopenga "chemistry".
Kubva pane zvigadzirwa
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