Vegan vamhanyi vanowanzosangana nematambudziko ekuzadzisa zvavanoda, asi nekungwarira kuronga kwekudya, izvi zvinogona kudzivirirwa. Kana iwe uchida humbowo, tarisa kune ultramarathoner Scott Jurek, anodzidzisa kusvika maawa masere pazuva pakudya-kwakavakirwa chirimwa. Kana kuti mutambi wetsiva ane mukurumbira Mike Tyson, mumhanyi mukuru wemujaho wemujaho Carl Lewis, mutambi wetenisi Sirena Williams… Rondedzero yevatambi venyama nevenyama yakareba chaizvo.
Chikafu chemuriwo kana chevegan chinogona kukwana muhurongwa hwekudzidzira hwemumhanyi. Vazhinji vanotya nekuti kusasanganisa nyama, huku, hove uye, kana iri veganism, zvigadzirwa zvemukaka kubva pakudya, mutambi anonyimwa "yakachena" mapuroteni, iyo inonyanya kuvaka musuru. Zvisinei, kudya kwezvinomera kunowanzove kwakakwirira mu "yakanaka" makhahydrates, iyo huru yemafuta yevatambi, pasina izvo vanogona kunzwa vaneta, vaneta, uye vane matambudziko neitsvo nedzimwe nhengo. Miriwo, michero, zviyo, nzungu, uye mhodzi zvinopa mhando yemacarbohydrates, mavhitaminzi, zvicherwa, uye fiber.
Mazana enguva isu takabvisa ngano yekuti vegans uye vegetarian havadye mapuroteni akakwana. Mapuroteni emiti anodyara akaderera mumafuta akazara uye haana cholesterol, inotsigira hutano hwemoyo system, kusiyana nekudya kwemhuka. Nzvimbo dzakanaka dzeprotein yevatambi vevegan dzinosanganisira quinoa, buckwheat, mupunga webrown, protein-fortified pasta, nzungu, tofu, soy mukaka, soy "chizi" uye "yoghurt", tempeh, peanut butter, bhinzi, uye pizi.
Pane mishonga yemakwenzi yakakwana here?
Nekudaro, vatambi vane zvimwe zvakakosha zvekufunga nezvekufunga kana kuronga nekudya. Vanofanira kunyatsoongorora madyiro avanoita vhitamini B12, iyo inogona kuwanikwa kuburikidza nembiriso yakasimbiswa (isingafaniri kuvhiringwa nembiriso yemubiki) kana kuburikidza nezvinowedzerwa. Mukuwedzera kune B12, vegan vatambi (kunyanya vanotanga) vanowanzoshaya calcium, iron, zinc, iodine, magnesium, vitamin D, uye riboflavin.
Zvakare, kudya kwevegan uye kwemuriwo kunowanzo kuve kwakakwira mufiber, izvo zvinogona kutungamira kune flatulence uye kuputika kana yakakwira-fiber chikafu chikadyiwa nguva isati yasvika kana panguva yekurovedza muviri. Saka, zviri nani kudya zvigadzirwa zvakadaro kanenge imwe nehafu kusvika maawa maviri usati wadzidzira zvakasiyana kubva pakudya kukuru.
Vegan vatambi vari kusarudza dzimwe nzira dzemapuroteni emhuka, senge soy nyama, tofu, vegan soseji, uye zvimwe zvinodyarwa-zvikafu, kudzivirira flatulence uye kufutisa kune iri kuuya Workout. Asi iwe unofanirwa kunyatsoverenga kuumbwa kwezvigadzirwa zvakadaro kuitira kuti udzivise zvinokuvadza zvinowedzera izvo zvinowanzoshandiswa panguva yekugadzirira vegan protein ndiro.
Iwe unogona zvakare kusangana nezvako zvinovaka muviri zvinodiwa neakasikwa chirimwa-based nutritional supplements. Sezvineiwo, kune akawanda uye akawanda awo mazuva ano! Asi chero chekuwedzera chinofanira kuongororwa, sezvo gelatin kana creatine (iyo inowanikwa munyama yemhuka tishu) inowanzowedzerwa kwavari. Pamusoro pevhitamini nemaminerari, musika-wakavakirwa musika unewo huwandu hukuru hwemiti-yakavakirwa mapuroteni ayo vatambi vanogona kusanganisa mukudya kwavo.
Chii?
Kuti udzivise kushomeka kwekudya, menyu yako inofanirwa kuve yakasiyana. Vamhanyi kana vanhu vanoshingairira kuchengetedza kusimba kwemuviri vanofanirwa kuronga menyu nekuchenjerera kupfuura vegans vasingaite maekisesaizi. Sanganisira chikafu mukudya kwako izvo zvichakubatsira iwe kuzadzisa zvinangwa zvako zvekusimba.
tofu, soya, mupunga nemaarumondi zvinwiwa, broccoli, kale, girinhi, maarumondi, tahini, nhema molasses.
legumes, nzungu nemhodzi, chingwa chezviyo, zviyo, midzi yemiriwo, michero yakaomeswa.
legumes, nzungu uye mhodzi, soy zvigadzirwa, zviyo.
gungwa, sora, maapuro, maranjisi, persimmons, sipinachi.
nyemba, nzungu uye mhodzi, gungwa, oatmeal, buckwheat, mapfunde, gorosi rebhari.
vhitamini-yakasimbiswa zvokudya, zuva-yakaomeswa howa, parsley, mafuta emiriwo.
mbiriso inovaka muviri, zvigadzirwa zvesoya, zvikafu zvakasimbiswa.
zviyo, zviyo zvezviyo uye zviyo, tofu, nzungu, mhodzi, mabhanana, asparagus, maonde, makotapeya.
4 mitemo yegoridhe yevatambi vevegan
Isu tinobatanidza izvo zvakadzidzwa uye totora iyi yakapfava, asi yakakosha mitemo yevegan vatambi.
1. Enzanisa kudya kwako
Hapana chikonzero chekudya michero nemiriwo chete kana buckwheat chete nemupunga. Pasinei nokuti ndeupi rudzi rwechikafu chaunosarudza (vegan kana mirivo), unofanirwa kusiyanisa uye kuenzanisa zvakanyanya sezvinobvira. Ngwarira zvinovaka muviri, tora vhitamini uye mineral supplements. Tora kuongororwa ropa kamwechete pamwedzi mitanhatu yega yega kuti utarise mamiriro ako.
2. Gadzira chirongwa chekudya kwevhiki nevhiki
Iyo pre-yakaunganidzwa menyu ichakubatsira iwe nekuchenjera uye nekuona kuenzanisa kudya kwako uye kunamatira pairi wakadzikama. Nyora chikafu chako chikuru, chikafu, uye zvinowedzera. Kana iwe uchangotanga rwendo rwevegan-mitambo, izvi zvichakubatsira iwe kuziva kuti chii uye yakawanda sei yaunoda kudya. Mune ramangwana, iwe hauchazoda chirongwa chekudya, nekuti iwe unenge watoziva intuitively nzira yekudya zvakanaka.
3. Idya Mapuroteni akakodzera
Ita mutemo wekudya mapuroteni akanaka mushure mekushanda kwako. Iwe unogona kushandisa chirimwa-based protein shakes inongoda kuzadzwa nemvura, kana iwe unogona kuzviita iwe pachako nekusanganisa mukaka wesoya, bhinzi dzakamera, uye bhanana mune blender. Inokurumidza, inonaka, ine utano! Uye zvinonyanya kukosha - hapana kushaya mapuroteni!
4. Idya Zvimwe "Zvakanaka" Carbs
Kana iwe ukacheka shuga yeindasitiri, machipisi, makuki, zvihwitsi, uye mamwe “akareruka” carbs, zvinokupa iwe mukana wekudya zvakawanda zve "zvakanaka" izvo! Iwe unogona kukwanisa kudya mamwe makabhohaidhiretsi, akadai sebuckwheat, mupunga mutsvuku, miriwo, michero, mbeu uye nzungu, kunyange manheru, pasina kutya kuwedzera uremu.
Uye zvechokwadi, inwa mvura yakawanda! Hauchafaniri kutaura izvozvo zvakare, handiti?