Mukati
Hazvina mhosva kuti sei uye sei munhu achiva miriwo - zvikonzero zvinogona kunge zvakasiyana zvikuru. Kubva pakutarisira hutano hwako kusvika pazvinangwa zvechitendero. Asi zvino iwe unofarira kuvaka muviri, uye mubvunzo unomuka pamberi pako: ramba uri wezvinomera uye uine dambudziko rekuwana tsandanyama, kana kuzvishandura uye kutanga kudya nyama? Ichi chinyorwa chakagadzirirwa kubatsira avo vese vasina kugadzirira kusiya vavariro yavo kwehusiku humwe mukuvaka muviri wakakwana pasina kushandisa chikafu chenyama.
Vegetarianism, sezvamunoziva, ine 5 nhanho huru dzetsika. Isu tinonyora aya "matanho emanera ekukwana": kurambwa kwe "ine ropa" nyama tsvuku yemhuka dzine ropa rinodziya, kusabatanidzwa kwenyama yeshiri kubva pakudya, kurambwa kwehove nehove, kusabatanidzwa kweshiri mazai kubva pakudya, kurambwa kwezvigadzirwa zvemukaka, ndiko kuti, kudya chete chikafu chezvinomera (strict vegetarianism - "veganism").
Zvose zviri pamusoro apa zvekuzvidzora hazvisi chipingamupinyi pakuvaka tsandanyama padanho rinodiwa. Uchapupu huri nyore uye hunogutsa: iyo yose yakakura seti ye macro- uye microelements inodiwa kuti muviri wedu ukure mhasuru inogona kuiswa mu "strict vegetarian" menyu muhuwandu hwakakwana.
Pazasi pane macronutrient dosages kune vegetarian bodybuilders vachitsvaga kuvaka tsandanyama, pamwe nekurudziro yekuzvibatanidza.
Protein
Kuti uwedzere kukura kwemasumbu, munhu anofanira kudya mapuroteni muhuwandu hwe1,5 uye dzimwe nguva kunyange kusvika 5 g pa 1 kg yehuremu hwake "wakaoma". Kazhinji izvi zvinenge 200-300 magiramu eprotein zuva nezuva. Iri puroteni rinofanira kunge rakakwana - chimiro chayo che molecular inofanira kusanganisira zvose 8 zvinokosha amino acids: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine.
Dambudziko re "zvakaoma" vegetarian bodybuilders ndiko kuderera kwemapuroteni emiriwo. Chokwadi, chikafu chakadai senzungu, pizi, bhinzi, bhinzi, zviyo, miriwo, zvinogona kunge zvine mapuroteni anosvika 35%, asi chimiro cheprotein molecule hachizosanganisi ese akakosha amino acids.
Chakavanzika chevanodya zvakanyanya - "vegans" - ndiyo musimboti wekuenderana (mutual complementarity) yemapuroteni emiriwo. Iyi nheyo inosanganisira kutora marudzi maviri kana matatu akasiyana ezvokudya zvezvirimwa, chimwe nechimwe chine chikamu chakakosha amino acid.
Amino acids inoshaikwa mune imwe chirimwa mapuroteni sosi inogona kuwanikwa kubva kune imwe. Semuyenzaniso, kudya kwemangwanani kwemuto wenyemba nechingwa chehupfu hune maamino acids anowirirana kuita puroteni yakakwana. Mimwe mienzaniso mupunga nebhinzi, porridge yechibage kana chingwa chechibage nebhinzi.
Nokudya ndiro yakagadzirwa kubva kune zvakasarudzwa zvinomera zvemiti, mutambi achagamuchira puroteni yakakwana, uye haazodi chero zvigadzirwa zvemhuka kuti zvigadzire mapuroteni. Nekudaro, chikafu chakadaro chakapfuma mumakhahydrates, izvo zvakanaka pakuwana tsandanyama, asi chinhu chisina kunaka panguva yebasa rekuyamura.
Neraki, kuvepo kwezvigadzirwa zvesoya uye zvemitambo zvinowedzera muchimiro cheprotein yesoya zvinogona kutorwa semhinduro kumatambudziko neakawandisa makhahydrates uye kuwirirana kwehutano, sezvo. Soy protein yakakwana uye ine ese akakosha amino acids. Kusavapo kana kushomeka kweakakosha amino acids kunotungamirira kukukatyamara, kurasikirwa nehuremu, kusagadzikana kwemasabolism, uye mukushaikwa kwakanyanya - kusvika pakufa kwemuviri. Uye kana mhasuru dzako dzichikura, saka hapana mubvunzo wehupi hushoma hwekudya-hwakadyarwa.
Kana iwe usiri "vegan", unogona kuwedzera menyu yako nemhando yepamusoro "isina-nyama" mapuroteni emhuka.
Zvigadzirwa zvemukaka zvakaderera zve lacto vegetarians
Low-fat cottage cheese chigadzirwa chikuru chekuvaka muscle mass. Chikafu chinodiwa chevanovaka muviri, vazhinji vavo vanodya kubva pa500 gramu kusvika 1 kg zuva nezuva! Ini pachangu ndanga ndichitungamira tsika iyi kwemakore gumi ikozvino, uye ndinobata cottage cheese sechingwa. 10 magiramu emhando yakaoma cottage cheese ine inenge 100 g yeprotein yakakwana, 18 kusvika 0 g yemafuta akazara, uye isingasviki 5 g yemakhahydrates.
Skimmed mukaka - Wati wambonzwa nyaya yekuti Sergio Oliva akagadzirira sei kukwikwidza kwaVaOlympia, achishanda nesimba pane imwe nzvimbo yekuvaka uye achidya zvinenge chete chingwa nemukaka? 100 magiramu emukaka usina mafuta ane 0 kusvika 1 g yemafuta, 3,5 g yeprotein uye 3,5 g yeshuga yemukaka. Iwe unogona zvakare kushandisa chero zvimwe zvakaderera mafuta zvigadzirwa zvemukaka.
mafuta
Chikafu che "muvaki" chekudya chekuwana tsandanyama chinotora kuti 20% yehuwandu hwekoriori yekudya ichave nemafuta. Nezve biochemical kuumbwa, mafuta anogona kukamurwa kuva marudzi matatu: akazara, asina kuzara uye polyunsaturated.
Bodybuilders vanorayirwa kuti vaderedze huwandu hwemafuta akazara mukudya zvakanyanya sezvinobvira, vachivimba neunsaturated uye polyunsaturated mafuta., nokuti inokubvumira kunyatsogadzirisa matambudziko ane high cholesterol uye yakawandisa subcutaneous mafuta.
Munhu anodya zvirimwa anogona kupa muviri wake zviri nyore huwandu hunodiwa hwemafuta asina kuomeswa nekubatanidza avocados, nzungu uye cashew nzungu, maorivhi nemafuta emuorivhi mukudya. Zvokudya zvakadai semaarumondi, walnuts, sunflower, chibage uye soya bean mafuta akanaka kwazvo emafuta e-polyunsaturated.
Carbohydrate
Kana chikamu chekuwedzera cheprotein chichakubatsira iwe chete, ipapo kuwandisa kwemakhahydrates hakuzononoke kushandura kuva mafuta anonyangadza, ayo achavimbika kuvhara macube emimba. Zvinonyatsozivikanwa kuti iyo yakanakisa sosi yehuga mukudya kwevagadziri vemuviri zvigadzirwa zvezvirimwa zvine yakaderera glycemic index uye yakapfuma mufiber. Chokutanga pane zvose, izvi zvigadzirwa zvakadai semupunga, buckwheat, mbatatisi, pasta yakagadzirwa neupfu hwakasviba uye chingwa chekudya.
Handikurudzire kudya michero yakawanda inotapira yakapfuma mufructose uye kudya zvinotapira muhuwandu., achizvipembedza nemashoko okuti “Iye zvino ndiri munhambo yebasa guru, uye ndinogona kudya chinhu chipi nechipi.” Iwe haufe wakakwanisa kuvaka simba, remhando yemhasuru misa kana ukasanyatso kudzora huwandu uye kunaka kwemacarbohydrates mukudya kwako. Kazhinji, pakukura kwetsandanyama, zvakakwana kutora kubva ku2 kusvika ku4 g yeshuga pakirogiramu yehuremu hwemuviri zuva rega rega, kupatsanura iyi dose muzvikamu zvakawanda, uye kudya zvikamu izvi pakati pe9.00 ne18.00. Nekudaro, manhamba aya ndeega ega uye anofanirwa kuverengerwa zvichienderana nedata remunhu.
Kana iwe usingadi kushambira mumafuta asina maturo, tanga kuverenga uye kudzora kudya kwako kwezuva nezuva carb. Zvisarudzire iwe chaiyo zuva nezuva dosage yeshuga. Kamwe kana kuti kaviri pavhiki, mangwanani, yera kutenderera kwechiuno chako sezvaunofema nokufemereka, pamwe chete nokuwanda kwemaoko ako, makumbo, uye chipfuva. Chengetedza dhayari yedata rako rekudzidzisa simba, data yeanthropometric, uye kudya kwemacarbohydrate. Tora mhedzisiro chaiyo kubva kune data. Kana pasina kuwedzera kwesimba uye mhasuru vhoriyamu, zvishoma kuwedzera huwandu hwezuva nezuva hwemakhahydrates.
Kana kuwedzerwa kwemashuga kusingawedzere migumisiro, asi kunongowedzera huwandu hwemafuta emudumbu, zvinyararire kuderedza makabhohaidhiretsi uye tanga kutsvaga kukanganisa kwako. Edza kuwedzera huwandu hweprotein kana mafuta ane hutano mukudya kwako. Fungazve hurongwa hwako hwekudzidzisa. Bvisa mukana wekuwandisa, tarisa pane ekutanga maekisesaizi uchidzikisa nguva yekudzidziswa uye kuderedza kuwanda kwekudzidziswa.
Iron
Ichi chinhu hachikwanisi kukanganisa zvakanyanya chiyero chekukura kwemhasuru yemuviri, sezvo isiri macronutrient, ndiko kuti, chikamu chikuru chekudya, senge mapuroteni kana makhahydrates. Nei paine kupokana kwakadai kwakatenderedza izvi, kutaura zvazviri, chinhu chakajairika chekutevera, kana zvasvika kune vegetarianism? Hazvigoneki here kuve neyakajairwa chiyero che iron-hemoglobin pasina nyama, bere uye kubereka mwana akajairika, kurera vana kana kuvaka mhasuru dzine simba? Kudzidzira kunoratidza zvinopesana, uye isu tichagara zvishoma pane dzidziso.
Iron inhengo ye hemoglobin, iyo inoendesa oksijeni kunhengo dzese dzemuviri wemunhu. Inokurudzirwa zuva nezuva dosi dzesimbi dzakatenderedza 20 mg yevakadzi uye 10 mg yevarume. Kune marudzi maviri esimbi: hematogenous uye isiri-hematogenous. Hematogenous mhando dzesimbi dzinowanikwa muhove uye nyama, kwete-hematogenous - mumiti yemiti.
Chete 10% yesimbi inodyiwa inowanzobatwa kubva pakudya, iyo inotaura, kutanga kune zvose, pamusoro pekuchenjerera kwemuviri wedu kune iyi microelement. Chirevo che "iron supplements chakanakira hutano hwako" ndiyo imwe yengano dzine njodzi. Zvinofungidzirwa kuti chisakiso cheiyi ngano “iron boom” yokushambadza paterevhizheni kwakaitika muAmerica makore 50 apfuura. Kushambadzira kwakanzwika seizvi: "Uri kutambura nekushayikwa kwesimbi muropa?", Yakava kuongororwa kwepasirese kune chero kuratidzwa kwekuneta muAmerica.
Panguva imwecheteyo, iron, kunyangwe ichibatsira mudiki dosi, injodzi chaiyo kuhutano hwevanhu pamazinga epamusoro. Wese munhu akanzwa nezve mabhenefiti e antioxidants kuderedza kuchembera uye kuderedza mukana wegomarara. Panguva imwecheteyo, hapana anofungidzira kuti iron ipro-oxidant uye inokurudzira kugadzirwa kwemahara radicals. Ferritin yakakwira (iron level) inoita kuti munhu anyanye kubatwa nezvirwere zvakasiyana siyana, kusanganisira mhando dzakasiyana dzegomarara, sekenza yemapapu, colon, dundira, negurokuro. Inowedzerawo njodzi yekukuvadzwa kwetishu mukurwadziwa kwemoyo uye sitiroko.
Vegetarians vanodada kuti 70% vashoma mukana wekubata cancer, sezvo vane chikamu chakaderedzwa cheferritin, zvisinei, zvakakwana zvakakwana kuchengetedza mabasa ose ehupenyu pamwero wenguva dzose.
Pazasi Mutsetse: Kana Iwe Usingadye Nyama, Idya Zvimwe Iron-Rich Zvokudya Nguva nenguva (sipinachi, maapricots akaomeswa, maapricots, mazambiringa akaomeswa), asi dzivisa kushungurudzwa zvisina musoro kwesimbi yakagadzirwa.
Zvakanakira Vegetarianism
1. Kuderedza njodzi yechirwere checoronary artery 2. Kuderedza huwandu hweropa hwe low-density lipoprotein ("yakaipa" cholesterol) 3. Kuderera kweBP 4. Kuderedza njodzi yemhando dzakasiyana dzegomarara 5. Kuderedza njodzi yekufutisa 6. Deredza njodzi yechirwere cheshuga chisingaiti-insulin 7. Kusagadzikana kuduku kwegastrointestinal tract 8. Reversal of atherosclerosis 9. Kuderedza ngozi yenephrolithiasis