Mitambo zvinovaka muviri zvevhegi

Chikafu chekudya chakasimwa hachisi chakasiyana nemamwe marudzi ezvokudya zvemitambo, kunze kwekuti zvichida kushandiswa kwemukaka uye nyama. Nokudaro, mubvunzo unomuka, ndezvipi zvekudya zvichabatsira kuzadza mapuroteni emhuka? Zvinoitika kuti inowanikwa mune zvimwe zvirimwa zvekudya. Asi kuti muviri wemuriwo ugamuchire muhuwandu hwakakodzera, haufanire kudya pizza uye pasta chete. Mutemo mukuru ndeyehutano, kudya kwakasiyana-siyana, kusarudzwa kwakarurama kwezvokudya zvakakwirira mumamino acids.

Mutambi Vegan Kudya

Ndezvipi zvekudya zvinogona kuumba chikafu chemumhanyi uyo aramba chikafu chemhuka? Kushamisika kwevakawanda, kwavo kwakasiyana kunogutsa kuravira kwechero gourmet uye kuchave nemhedzisiro inofadza pahutano, chitarisiko, uye simba remuviri wemunhu:

Uyezve, nhasi unogona kutenga mapuroteni hupfu. Inongova nemidziyo yemiti chete, semuenzaniso, mbeu yeflakisi, zvinomera zvequinoa, nyemba, chia uye mbeu yemanhanga. Iyi protein yeupfu inogona kushandiswa sekupfeka saradhi kana kugadzirira chinwiwa.

Sekureva kwemumwe mudzidzisi, chikafu chemutambi chakaringana chinofanira kunge chiine mafuta (22%), mapuroteni (13%), makabhohaidhiretsi (65%) uye anokwanisa kupa muviri macronutrients anodiwa, mavitamini, anovimbisa hutano, uye kudzivirira zvirwere zvakasiyana-siyana.

Chii chokudya usati waekisesaiza?

Unoda chikafu chinozadza muviri nesimba, uye unokwanisa kutsungirira kuita muviri. Naizvozvo, usati waekisesaiza, anenge maawa maviri usati warovedza muviri, zvinokurudzirwa kuti udye sosi yekukurumidza yezvinhu zvinovaka muviri, shuga, uye makabhohaidhiretsi - izvi michero (maapuro, mabhanana, mango, mazambiringa, maranjisi) nemhando dzese dzemabriji. Ivo vanokurumidza kunyudzwa uye havagadziri kunzwa kwekuremerwa mudumbu. Kuti uwane simba rekukurumidza uye kudzoreredza, vamwe vatambi vegan vanonwa chaiwo masikirwo emitambo.

Kana paine maawa akawanda usati wadzidzira, unogona kusendamira pane zvikafu zvakawandisa, makabhohaidhiretsi akaoma - oats, mbatatisi, mupunga wakasviba, mbatatisi. Dzinogayiwa zvishoma nezvishoma uye dzinopa muviri simba rinogara kwenguva refu. Sezvo iwe paunosvika padyo nekuekisesaiza, idya chimwe chinhu chakareruka uye chinowedzera kuvaka, senge saladhi kana protein bar. Hafu yeawa kana awa usati wadzidzira, iwe une michero yaunowana, ingangoita 80% yemvura, iyo inodikanwa kwazvo kuti hydrate yemuviri.

Nutrition mushure mekurovedza muviri

Kudya kwepashure-kwekudzidzira kunofanirwa kuve kwakakwira sezvinobvira. Mushure mekuedza kwemuviri, iwe unofanirwa kuzadza kurasikirwa kwesimba, uye mune izvi, zvakare, makabhohaidhiretsi haachaiswike. Asi, sekusvika pamhasuru, kupora kwavo hakugone kuitwa pasina amino acids, chivakwa cheprotein chakakosha kwazvo kune mhasuru nyama. Inotorwa kubva kunati, bhinzi, miriwo, tofu, seitan, tempeh, uye zvakasikwa mapuroteni zvinwiwa. Iwe unogona kuzviita iwe pachako uchishandisa mishonga yemakwenzi mapuroteni, ayo nhasi anogona kutengwa mu "zvese zvehutano" zvitoro, akakosha madhipatimendi ezvekudya.

Izvo zvakakosha kuti chikafu chemutambi chine hutano uye chakakwana!

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