Kurudziro yevatambi vemidziyo

Pane fungidziro yekuti kudya kwevatambi vemidziyo hakuna kumbosiyana nechikafu chakaringana, kunze kwenyama, iyo yavakaramba nemaune. Kungonamatira pairi, vamwe vacho vanonzwa kufara uye vanoramba vachirova marekodhi avakaisa, nepo vamwe vachizorega pane imwe nguva uye vodzokera kukona yekutanga. Nyanzvi dzinoona zvikonzero zveichi chiitiko mukushaikwa kweruzivo. Mune mamwe mazwi, havazi vese vachiri kuziva nezve yakaringana muyero wemacronutrients anodiwa nemutambi wezvirimwa, uye maitiro ekuzviwana.

Mitambo uye mhando dzezvinodyiwa

Chii chinonzi vegetarianism? Iyi izere uzivi, nekuda kwekuti munhu wese anogona kugutsa zvishuwo uye zvido zvekudya. Chokwadi, nhasi uno nyika inoziva pamusoro pegumi neshanu yemarudzi ayo. Ndeupi akanakira mutambi wezvirimwa? Zvinoitika kuti iye chete ndiye anogona kupindura uyu mubvunzo.

Mukupedzisira, shanduko yakakwana kune vezvinosanganisa inosanganisira kuenda nematanho mashanu akasarudzika:

• kurambwa kwenyama yemhuka dzinodziya;
• kuramba kubva kuhuku nyama;
• kuramba hove uye hove;
• kuramba mazai;
• kuramba kubva kune zvigadzirwa zvemukaka.

Uye ndiani anoziva kuti ndeipi yaanoda kumira pairi. Chokwadi, zvichienderana nezvakakurudzirwa nenyanzvi, muviri unozogamuchira wega, uye mutambi wacho achanzwa akagwinya. Uyezve, anozokwanisa kuenderera mberi nekuvaka mhasuru kana zvichidikanwa uye nekuisa zvinyorwa zvitsva.

Anoshanda Mirayiridzo Yezvekudya Kwevamhanyi Vezvirimwa

Kuti uwane mufaro uye hutano, munhu anozvipira kumitambo haadi zvakawanda:

• kudzorera mhasuru nyama;
• mavhitaminzi A, B1, B2, B6, B12, C, E;
• pamwe nezvinhu zvinobatsira zvakadai sezinc, calcium uye potasium.

Unogona kuvawana zvizere chete nekunyatsofunga kuburikidza nehurongwa hwezuva nezuva uye hwevhiki hwekudya uye nekuona kuti menyu yakasiyanasiyana sezvinobvira. Asi chinonyanya kufadza ndechekuti mune dzimwe nguva, kwete chete kushomeka kwevhithamini nemaminerari kunotyisa, asiwo kuwandisa kwavo. Asi tanga zvinhu zvekutanga.

Protein

Kuti ikure mhasuru, mumhanyi anoda kutora kusvika pa250 - 300 g yeproteine ​​zuva nezuva. Iyi nhamba haina kuratidzwa netsaona, asi inotorwa pachiyero che 1,5 - 5 g yeproteinikirogiramu imwe neimwe ye "yakaoma" uremu hwemuviri. Uyezve, protein iyi inofanirwa kunge yakakwana. Mune mamwe mazwi, inoumbwa ne8 anokosha amino acids: tryptophan, methionine, threonine, leucine, valine, isoleucine, phenylalanine.

Vegans vanowanzova nezvinetso neizvi nekuda kwekuderera kwemapuroteni ezvirimwa, izvo zvavanokunda nyore nyore nekuda kweiyo musimboti wekuwirirana, kana kuwirirana. Apa ndipo apo marudzi akati wandei ezvikafu zvezvirimwa anopedzwa panguva imwe, imwe neimwe ine chikamu cheamino acid akakosha. Mienzaniso inocherechedzwa yeichi kudya kwemangwanani kwesobho nechingwa chekudya, mupunga nebhinzi, zviyo uye poriji yechibage. Chinhu chimwe chete chinokanganisa che "kudya" uku ndiko kuwandisa kwemakhahydrates. Zvechokwadi, mutambi wacho anodawo ivo, asi nemwero, zvisinei iwe unogona dzimwe nguva kukanganwa nezvekusununguka. Asi kunyange pano zvinokwanisika kugadzirisa mamiriro acho ezvinhu. Zvigadzirwa zveSoy uye zvinovaka muviri zvinobva pazviri zvevatambi zvinogadzirisa dambudziko rekuwandisa macarbohydrates nekuda kwekubatsira kweprotein yesoya.

Zviri nyore kune lacto-vegetarians. Vanokwanisa kutenga zvigadzirwa zvemukaka zvakaderera, semuenzaniso, kuzvipa ivo neprotein yakawanda sezvinobvira. Sezvineiwo, pakati pevanyanzvi vezvekudyara muviri vanovaka muviri, yakaderera-fat cottage cheese iri pakati pezvakanyanya kufarirwa ndiro dzavanodya zuva nezuva. Nenzira, skim mukaka wakazviratidza zvakanaka. Mushure mezvose, vazhinji vakanzwa nezvekuti anozivikanwa sei mumakwikwi ekuvaka muviri Sergio Oliva akagadzirira makwikwi "Mr. Olympia” pachingwa nemukaka. Uye izvi pasinei nokuti pamwe chete akarima panzvimbo yokuvaka. Uye zvose nokuti mu 100 g yemukaka wakaoma kune 3,5 g yeprotein uye kusvika 1 g yemafuta. Iyo yekupedzisira, nenzira, yakakoshawo zvinoshamisa.

mafuta

Chii Chinofanirwa Mutambi Wezvirimwa Kuziva Nezve Mafuta? Kuti ivo vese vakapatsanurwa vakapatsanurwa kuita matatu marudzi:

1. 1 Ndeavo vane mamorekuru akazadzwa nehydrogen. Panyaya iyi, pavanopinda muropa, vanoita zvinhu zvinozoiswa muadipose tissue. Nenzira, mafuta akazara ndiwo anokonzera cholesterol yakaipa. Muenzaniso wakajeka wemafuta akadaro margarine. Kunyange zvakadaro, ivo vanowanikwawo muzai yolk, zvigadzirwa zvemukaka, chokoti, saka zviri nani kuderedza kushandiswa kwavo;
2. 2 - zvichiteerana, izvo zvisina kana huwandu hwakawanda hwehydrogen, inogona kuve Uye zvakare, kazhinji ivo vanopinda mumuviri mune yakasviba mamiriro, saka ivo vanomwiswa zviri nyore, vachinge vaine hunhu pairi uye vachideredza padanho rakashata remafuta akawandisa. Manyuko emafuta asina kunyoroveswa ndiwo mafuta emiriwo, nzungu, hove, mhodzi, maorivhi, makotapeya;
3. 3 - mune mamwe mazwi "zvakanyanya unsaturated". Pasina mubvunzo kutaura, dzinoonekwa sedzinobatsira zvakanyanya. Unogona kupfumisa muviri wako nazvo uchishandisa mafuta emiriwo, mbeu, nzungu nehove.

Vatambi, pamwe nevanhu vanongotsvaga kudzikisa uremu kuburikidza nekurovedza muviri, vanofanirwa kudzikisa huwandu hwakazara hwemafuta, vachivatsiva neasaturated uye polyunsaturated iwo. Zvakare, zvichizotevera zvichave nemhedzisiro yakanaka kwete chete pamhedzisiro yavo, asi zvakare pahutano huzhinji, kunyanya, pabasa remoyo wemasisitimu.

Carbohydrate

Vanotenderedza zvinhu zvitatu zvakakosha izvo pamwe chete zvinogadzira kudya kwakaringana, asi hazviwanzobatsira muviri. Icho chokwadi ndechekuti kuwedzeredza kwemakabohydrate anoiswa navo "kwekupedzisira" muchimiro chemafuta epasi. Uye izvi zvinoreva kuti mumhanyi haazoone iyo inoshuva yemudumbu cubes kwenguva yakareba kwazvo. Kuti udzivise iyi mamiriro uye ugozvipa iwe nesimba, unogona kudya chikafu chemuti mabviro ane yakaderera glycemic index uye. Tiri kutaura nezvebhakkwheat, mbatatisi, mupunga, furawa yakasviba pasta, chingwa cheupfu.

Panguva imwecheteyo, zviri nani kudzikamisa huwandu hwemaswiti, kusanganisira michero. Zvichida nekuti kuti uvake mhasuru ine simba, haufanire kushandisa anopfuura magiramu mana eshuga pakirogiramu yemutumbi pazuva, zvirinani kwete pamberi pa4 am uye pasati papfuura 9 pm. Kunyangwe iwe uchigona kugara uchigadzirisa iyo nguva, zvichibva pane yakasarudzika hunhu hwemuviri uye maitiro ezuva nezuva.

Iwe unogona kuve nechokwadi chekuti zvese zvakajairika neuwandu uye mhando ye makabhohaidhiretsi anopinda mumuviri nekudzora kukura kwemhasuru nyama. Kuti uite izvi, iwe unofanirwa kuzviverengera iyo chaiyo chaiyo huwandu hweshuga hunodyiwa zuva nezuva, uye wozoyera chiuno chechiuno panguva yekufema uye kufema pamwe nevhoriyamu yemakumbo, maoko uye chipfuva. Izvo hazvidikanwe kuita izvi mazuva ese, asi kanokwana 2-3 kavhiki. Zvirinani kurekodha iyo data yakawanikwa mune diary yezviratidzo zvekudzidzisa kuitira kuti titore mhedziso dzakaringana zvichibva pavari.

Mune mamwe mazwi, kana kuwedzera huwandu hweshuga kusingaitise mhedzisiro, unogona nehana yakadzika dhiza imwe chikamu che makabhohaidhiretsi uchifarira protein kana mafuta ane hutano. Chokwadi, zvisati zvaitika unofanirwa kuongorora maonero ako pane iyo nguva yekudzidzira, kusanganisa "kugadzira". Zvichida ndiye iye ari chikonzero chekukundikana.

simbi

Zvese zvokurapa nharo mukuda omnivorousness zvinoenderana nekushaikwa kweinodiwa huwandu hwesimbi muzvirimwa zvekudya. Iko kune fungidziro yekuti vanhu vanoramba nyama vanoshomeka mune ino trace element, uye, nekudaro, uye. Asi mukuita zvinopera kuti kwete ese uye kwete nguva dzose. Izvo zvese nezvemhando dzedare uye chimiro cheicho muviri pachayo.

Kune simbi heme uye isiri-heme… Yekutanga inowanikwa munyama nehove, yechipiri muzvigadzirwa zvemiti. Uyezve, marudzi ese ari maviri anofananidzwa nemuviri, zvisinei, nemasimba akasiyana. Kutorwa kweiyo isiri-heme iron kunoenderana nehuwandu hweiyi trace element mumuviri. Kana pane zvishoma zvayo, inoyerera nokukurumidza, uye kana yatove yakawandisa, inoyerera zvishoma nezvishoma. Mukuwedzera, iyo dhigirii yekunyungudika mumatumbo inobata, uye inobatwa zvakananga nehutano hwekuumbwa kwezvokudya. Zvakangodaro, zvese izvi zvinongotaura chete kuti muviri unongwarira zvakanyanya nezve gland. Ichi chokwadi chinosimbiswa nekuti 10% chete yehuwandu hwehuwandu inotorwa kubva mairi.

Asi chinonyanya kufadza ndechekuti izvi hazvishamise, nekuti iyi microelement inobatsira chete mune zvidiki zvidiki. Yakawandisa simbi, iyo inonyanya kuita proxidantant, inosimudzira kugadzirwa kwemahara radicals. Izvi zvinoreva kuti, kusiyana, muhuwandu hwakawanda, zvinokanganisa muviri uye zvinoderedza mwero wekugona kwayo kuzvirwere zvakasiyana siyana, kusanganisira kenza nezvirwere zvemoyo.

Chirevo chekuti simbi yakawandisa ichaunza rubatsiro rwakanyanya kuvanhu chingori ngano yakazvarwa inenge hafu yezana ramakore yapfuura muUnited States nekuda kwekuedza kwevashambadziri. Somugumisiro, vanhu vakajaira kubatanidza chero zviratidzo zvekuneta nekushaiwa kwesimbi, kwete kunyange kufungidzira kuti murume anoda chete 10 mg yeiyi trace element pazuva, uye mukadzi - 20 mg. Nekudaro, izvi hazvireve kuti iwe unofanirwa kuramba zvachose zvigadzirwa nezviri mukati. Asi, kubva pakushandisa zvisina kufunga kwekudya kwekuwedzera nesimbi mukuumbwa. Uyezve, maererano navanachiremba, vanogona kubatsira chete padanho rekushandura kune kudya kwezvinomera, apo muviri wevamwe vanhu unopindirana nekutora kwete-heme iron.

Zvichida chimwe chezvinhu zvishoma zvinonyatsoda kudyiwa sekuwedzera kwekudya ndeichi.

Vitamin B12

Vitamin B12 yakakosha kune hutano hwemunhu wese. Zviri nyore nekuti inotora chikamu mumaitiro ehematopoiesis uye inokanganisa kushanda kwetsinga system. Uye nepo lacto-ovo miriwo inogona kuitora kubva kune zvigadzirwa zvemukaka nemazai, zvakaomera vegans. Iko hakuna zvirimwa zvekudya zvakasimbiswa nevhitamini iyi, saka vanogona kungoitora kubva mupunga uye soya zvinwiwa, zviyo zvemangwanani.

Iko hakuna muganho wepamusoro wezuva nezuva wevhitamini B12 kudya. Asi zvakave zvichisimbiswa kuti iyo pachayo inogona kuunganidzwa mumuviri uye kuchengetwa ipapo kweanosvika makore akati wandei. Naizvozvo, vanhu avo vachangobva kuve vegan vatambi havafanirwe kunetseka nezvekushomeka kwayo pakutanga, kunyangwe vanachiremba vachimanikidza kudya kwayo kwekumanikidza nenzira yezvakasiyana zvinovaka muviri. Ivo vanotsanangura izvi nekuti hazvibviri kutarisa mwero wevhitamini B12 mumuviri, uye kushomeka kunogona kuonekwa chete kana nzira dzisingachinjiki mukushanda kwetsinga dzakatotanga.

Kubva pane zvese zvataurwa pamusoro apa, munhu anogona kutora mhedziso imwe chete: chikafu chinofanira kuve chakasiyana, asi zvese zvakanaka zvine mwero. Izvi, sezvinei, zvinoshandawo kune huwandu hwechikafu. Unofanirwa kudya kuitira kuti unzwe kuguta pasina kuwandisa. Mukuyera kwezvinovaka muviri, unogona kutarisa pane zvakakurudzirwa naLance Armstrong naChris Carmichael, vanotsanangurwa mubhuku "Chikafu cheKusimba", zvinoenderana nezvinodiwa nemutambi:

• 13% mapuroteni;
• 65% makabhohaidhiretsi;
• 22% mafuta.

Ehezve, iwo manhamba anogona kugadziriswa zvinoenderana nesimba rekudzidzira.