Vegetarianism uye veganism inobatsira zvikuru kune avo vari kuita muviri, kumhanya, bhasikoro, kurovedza muviri - munhu wese anoziva izvi. Uye rudzii rwemichero, miriwo, zviyo, zvinwiwa zvine hutano kupfuura vamwe, chii chaunofanira "kutsamira"? Ndezvipi zvinogadzirwa nemishonga zvinobvumira kukurumidza kupora mushure mekurovedza muviri? Nzira yekusimudzira sei detoxification yemuviri? Nzira yekugadzirisa sei nzira yekudya zvakakwana mapuroteni? Rondedzero uye kurudziro pazasi zvakagadzirirwa kupindura iyi nemimwe mibvunzo inomuka yevatambi vekutanga: vegetarians uye vegans. Tisati tatanga yedu "hit parade" yezvinzvimbo gumi, ndine nhau mbiri kwauri: dzakanaka nedzakaipa. Nhau dzakanaka ndedzekuti zvinenge zvese zvekudya zvezvirimwa zvakanakira vatambi! Saka mubvunzo hausi wekuti chimwe chinhu chichafanira kusiiwa. Asi chete mune zvipi michero, miriwo uye zviyo zvaunoda kudya zvakanyanya, uye ndezvipi - zvishoma (tichataura pamusoro pezvishoma pamagumo) kuti uwane mhedzisiro inokurumidza. Muchokwadi, nekuenda kune zvinomera kana vegan, iwe watosvika pamhando ye "mumhanyi kureba":
- chengetedza ramangwana rine hutano kumoyo wako uye circulatory system,
- akasunungura muviri kubva muhuwandu hwehupfu uye huremu hwakawandisa,
- uye vakawedzera hupenyu hwavo nemakore 15-20 *.
Uye nhau dzakaipa ndedzekuti kungotsiva nyama, hove, nehuku mukudya kwako nembatatisi, mupunga chena, uye chingwa chezviyo zvisina kukwana kuti uwane mutambo wemitambo uye hutano hwakanaka, hwakasimba. Uye ndizvo chaizvo zvinangwa zvedu, handiti? Nokudaro, tinotarisa purogiramu - yevatambi vakawanda uye kazhinji kune wese anoshandiswa kuisa bhari yakakwirira. Zvakanakisa Zvetsika Zvemitambo Zvokudya: ZveProtein Yakakwana, Zvokudya, uye Kukurumidza Kudzoreredza** (Zvokudya zvakanyorwa mukurongeka kwemashure ekurovedza muviri): 1. Mukaka***
Mukaka une mvura, mapuroteni, shuga (lactose - 4.8%), calcium - izvi zvose zvakakosha kumuviri wevatambi. Mukaka wose hauna mapuroteni chete, asiwo mavhitamini, uye zvinhu zvinobatsira (calcium, magnesium, potassium, sodium, phosphorus, chlorine, sulfur, etc.), uye electrolytes inokubvumira kugutsa vakaneta - kupererwa nemvura uye kupisa - muviri nehunyoro. . Rimwe girasi rekudziya (pamusoro pekushisa kwemuviri) mukaka usati watanga kana mushure mekudzidziswa, uye imwe girasi remukaka unodziya kana unopisa usiku - nokuda kwekurara nokukurumidza uye kurara kwakanaka (uye vatambi vanokosha zvikuru!) Serotonin uye melatonin, inopa mukaka. "Chocolate mukaka" - kureva mukaka necocoa poda chave chiri chinwiwa chinofarirwa nevatambi kubva kuma60 ndebvu. Mazuva ano, “mukaka nechokoreti”, uye kunyange kutapira… hmm, hazviratidzike zvine hutano, ndizvo here? Asi kutaura zvazviri, chinwiwa chakadaro chine "mashiripiti" recipe ye post-workout recovery: makhahydrates anopa simba, uye mapuroteni anokubvumira kudzorera (uye kuvaka!) Misumbu yemasumbu, uyezve, marudzi akawanda ekunwa chokoti ane vitamini yakawedzerwa uye mineral complex (munosanganisira vhitamini B12). Chocolate inonzi nevamwe "inokuvadza" nokuti ine caffeine. Asi ngati "rehabilite" cocoa! Mushure mezvose, kunze kweiyo caffeine yakanyanya (mushoma), cocoa bhinzi dzine iron yakawanda uye zingi, magnesium, potasium, uye nekuwedzera, antioxidants uye anobatsira amino acids. Inobatsira kuti vatambi vadye chinwiwa checocoa uye chokoreti (ine cocoa inokwana 70%, kureva chocolate "yakasviba), pamwero. Saka muhafu yekutanga yeawa mushure mekupedza basa rako, inwa mukaka unotapira nechokoreti. Mukutaura kwekubatsira kwevatambi, mvura yekokonati chete inogona kukakavara nemukaka. Imhando yeimwe vegan kune mukaka. Iwe unogona zvakare kutsiva mukaka wemhou ne soy: zvakare yakakwirira-koriori uye inobatsira nenzira yayo, kunyanya kana yakafumiswa ne vitamin-mineral complex. Chero zvazvingava, muyero wemashuga echisikigo ndicho chinhu chekutanga mhasuru dzako dzinoda (uye dzinoda nekukurumidza) mushure mekurovedza muviri! Pakupedzisira, zvinopesana nengano, cocoa - kusiyana nekofi - inoderedza pane kuwedzera kuwedzera kweropa, uye inoita zviri nani kupfuura green tea. 2. Michero yakaomeswa
Zvibereko zvakaomeswa zvinopa muviri muviri neglucose inodiwa kune chero basa remota. Iyi ndeimwe yeakanakisa masosi ekukurumidza carbohydrates. Asi "mumutoro" vanowana fiber, phytonutrients, potassium, mavitamini nemaminerari. Zvakanaka, handiti? Zvibereko zvakaomeswa zvinogona kudyiwa panguva yekurovedza muviri (kana ichitora nguva inopfuura awa): michero yakaomeswa inotsiva mitambo ye "gels" iyo inoshandiswa nevamhanyi vakawanda uye mabhasikoro. Kana pakarepo mushure: kusanganisira pamwe nemukaka, smoothie, chinwiwa chemitambo. Maonde, mazuva, apricots akaomeswa, mazambiringa akaomeswa anonyanya kubatsira kune vatambi. Nenzira, maererano neAyurveda, mazuva anotorwa zviri nani nemafuta, saka zvakanaka kusanganisa iwo musmoothies nemukaka uye chidimbu chebhota kana ghee kuti uwane kuvhunduka kwe "muscle building material" - protein. Nokuda kwechimbichimbi chemhasuru, mushure mekurovedza muviri, idya hafu yemazuva, yakazora nebhota. Pane imwe dambudziko nemichero yakaomeswa - kana pane yakawanda, mune yakaoma fomu, inonakidza chinhu cheVata (Mhepo) mumuviri, uye inotsamwisa kuonekwa kwemagasi. Nokudaro, dzinofanira kunyudzwa mumvura inotonhora kwemaawa 2-3; mvura kubva pasi pemichero yakaomeswa inofanira kusefa uye kunwiwa, yakapfuma kwazvo muzvinhu zvinobatsira. 3. Mabhanana
Mabhanana anoshandiswa mukudya kwemitambo kare, panguva uye pakarepo mushure mekudzidziswa. Maererano nevakawanda, kunyanya vanomhanya, mabhanana haasi akanaka kwazvo panguva yekurovedza muviri, kusiyana nemichero yakaomeswa, nokuti. pakarepo pindura nekuremerwa mudumbu (kunyangwe vatyairi vemabhasikoro vangapokana neizvi). Asi mushure mekirasi, mabhanana zvechokwadi haazokuvadzi! Icho chikafu chiri nyore uye chakagadzirira-kudya chinonaka, chisina kunyanya kuoma (haufaniri kunwa mabhanana akaibva), ane hutano, uye asingadhuri.
Mabhanana ari nyore kuenda newe kugym, yekumhanya. Nenzira, zvidzidzo zvenguva pfupi yapfuura nemasayendisiti kubva kuTaiwan zvakaratidza kuti mabhanana ane hutano. Hongu, hongu, iyi haisi joke, mabhanana anogona "kubhadhariswa" mu blender zvakananga zvachose, pamwe chete nepeel, yakapfuma kupfuura pulp pachayo, ine potasium (kudzosera chiyero chemvura-munyu, kuchengetedza mvura. uye kudzivirira tsandanyama cramps), serotonin (yemafungiro akanaka) uye lutein (yemaziso).
Ramba uchifunga kuti chikamu chechina kana hafu yebhanana inogadzirisa, imwe kana mamwe mabhanana haaiti zvakanyanya kukanganisa kudya, uye kana iwe ukadya zvakawanda (kirogiramu kana kupfuura) yebhanana panguva, inogona kupera simba.
4. Blueberries
Blueberries inofamba zvakanaka nemukaka nemabhanana mu "recovery **" smoothie mumaminitsi makumi matatu ekutanga mushure mekurovedza muviri. Makore mashoma apfuura, blueberries yakazozivikanwa se "superfood," uye nechikonzero chakanaka. Mushure mezvose, ine inovhundutsa dose ye antioxidants - zvinhu zvinorwisa mahara radicals. Blueberries yakaderera-calori, asi panguva imwechete ine yakakwirira glycemic index: idzi "shuga dzinokurumidza". Kune vane chirwere cheshuga, mutsara wekuti "high glycemic index" haifadzi zvakanyanya, asi kune muvhareji wevheji kana mutambi wezvinomera, inofanira kungokonzera manzwiro akanaka - nokuti izvi zvinoreva kuti glucose ichakurumidza kupinda muropa uye misumbu ichadyiswa. Frozen blueberries haarasikirwe neayo makuru anobatsira zvinhu. Mukuwedzera kune shuga yechisikigo uye chiyero chepamusoro che antioxidants, blueberries ine lutein, iyo yakanaka kune maziso. Kazhinji, ndeye blueberries - uye zvakakodzera kudaro! - chimwe chezvakanakisa uye zvaunofarira zvinongedzo zvepamberi uye post-Workout smoothies. 5. Madomasi
Nematomatisi, isu tinoshandura zvakanaka kubva kune post-Workout snack mumaminetsi makumi matatu ekutanga. mushure mekutamba mitambo, kusvika pakudya kwakasimba, izvo zvinofanirwa kutevera pasina mushure me30-30 maminetsi mushure mekupera kwekumhanya Workout. Tomate chikafu chinozivikanwa, uye mumwe munhu achati: zvakanaka, chii chakakosha pamusoro pavo? Asi chaizvoizvo, mazuva ano masayendisiti ari kuwedzera kupemberera (organic) madomasi, achiwana zvinhu zvakawanda zvinobatsira mavari. Uyezve, madomasi anonyanya kubatsira kune vatambi, nekuti. ivo vakazara nezvinhu zvinobatsira pakupora mushure mekurovedza muviri, kusanganisira vhitamini B120. Ndiye iye, sezvakaratidzwa mumakonzo, anobatsira kuchengetedza simba rakawanda (nenzira yeglycogen) mumasumbu. Yakatakurwa ne antioxidants, madomasi ane macalorie mashoma (anenge 6 koriori mu 1 kapu yematomatisi akapwanyika!) uye ane mavhitamini akawanda anobatsira nemaminerari. Yeuka: 27) kupisa kupisa kwematomatisi (pamwe chete nekaroti) inochengetedza zvinhu zvakawanda zvinobatsira, uye kunyange kuwedzera vamwe, 1) tomate haisanganisi nemagaka mune imwe kudya. 6. Pasta yezviyo (spaghetti)
Taifunga kuti pasta imwe mhando yezvokudya zvinokuvadza zvikuru "kune varombo." Uye kana iwe uchirasikirwa nehuremu, saka zvechokwadi, zvine musoro kudzikamisa zvakanyanya kana kubvisa zvachose pasta. Panguva imwecheteyo, kana iwe uri mumitambo, kunyanya kumhanya kana kuchovha bhasikoro (kureva kushandisa kudzidziswa kwekutsungirira), saka hapana chinogona kukakavara nesadza yakazara brown pasta. Iyi ndiyo inonyanya kukosha inogara iine simba - inononoka makhahydrates - iyo yaunoda 100%! Zviri nyore uye zvakachipa (zvakanaka, zvakanyanya kana zvishoma: brown pasta inodhura kaviri kupfuura chena) panguva imwe chete. Ndiro yepasta ndeye, maererano nevakawanda vemitambo yezvokudya nevatambi, imwe yezvakanakisisa zvingasarudzwa zvaunogona kudya maawa 2-2.5 zvisati zvaitika uye maawa maviri mushure mekushanda kwakasimba. Pasta inopa zvitoro zveglycogen zvakapfuma mumamhasuru kuitira kuita zvakanyanya, inopa kuyerera zvishoma nezvishoma kweshuga (glucose) muropa uye kunyange manzwiro, inodzivirira kubva padzungu uye kusvotwa panguva yekudzidziswa. Kusiyana nepasta chena, gorosi-pasta iri kure nemakori asina chinhu (kunyangwe vatambi vakatsamira pasta yakagadzirwa kubva semolina chena hupfu). Kapu yepasita yakabikwa ine magiramu matanhatu efiber! Chii chinonzi pasta yebrown - pamwe watonzwisisa kubva mundima yapfuura - nemadomasi! Uye kana zvichiita kwauri kuti "brown" pasta imwe neimwe yakaoma, ingoedza mhando yakasiyana-siyana: yakasiyana zvikuru. Inobatsira kukanya yogati, spirulina, mafuta anovaka muviri mu pasta - asi, hongu, kwete ketchup. 7. Green tii
Vanomhanya vanochida, uye kwete chete nokuda kwekuzorodza, kunakidza kunakidza - green tea yakakwirira mumakatechini (mhando ye antioxidant). Zvidzidzo zvakaitwa muJapan pamakonzo zvakaratidza kuti zvinobatsira zvegirinhi tii (green tea inobvisa) inowedzera kutsungirira kwemuviri. Uye zvakare, green tea inobatsira kudzikisa huremu hwakawandisa (17% yakawanda neine mwero intensity kudzidziswa), nekudaro. kuvandudza mitambo yemitambo. Kunyanya kukosha, green tea inoderedza kukuvara kwemhasuru panguva yekurovedza muviri nekudzora mahara radicals. Pakupedzisira, green tea i "shamwari yepamoyo" yemumhanyi zvakare nekuti ine "chaiyo", diki dosi ye caffeine: chete 24-30 mg pagirazi (sekuenzanisa, girazi rekofi dema rine 120-170 mg ye caffeine). iyo yakaratidza kushanda mukumhanya kwehurefu hupi zvahwo. Caffeine muhuwandu hudiki inokurudzira hurongwa hwetsinga uye inoderedza kufungidzirwa kwekuita kwemuviri: subjectively, zvinova nyore kurovedza muviri. Zvine musoro kufunga kuti diki diki ye caffeine inobatsira kwete chete kune vanomhanya, asiwo kune vamwe vatambi. 8. Mvura yekokonati
Kana ndisina kukupwisa nezvegirinhi tii uye uchiri “kupokana” nekafeya mune chero huwandu, edza kunwa mvura yekokonati usati, panguva, uye mushure mekurovedza muviri kwako. Kunyange yakaputirwa, mvura yekokonati haina kurasikirwa neunhu hwayo hunobatsira - iyi ndiyo yakanakisisa yemitambo yekunwa kudzorera mvura-munyu mumuviri pamazuva ekudzidzira kwakasimba! Mvura yeCoconut ine hutano, inovaka imwe kune zvinwiwa zvemakemikari zvemitambo seRed Bulls neGatorades, zvine shuga uye caffeine yakawanda. Kana zvisingakwanisi zvemari kuti ugare uchinwa mvura yekokonati, mvura ine bhanana uye muto wemononi (inosanganiswa mu blender) inotsiva kune imwe nhanho: musanganiswa uyu unewo ma electrolytes anodiwa. Usati wadzidzira, nenguva uye shure, haufaniri kunwa mvura isina chinhu, kunyanya mune imwe gulp, asi zvishoma nezvishoma, kokonati mvura. Kuremerwa pamoyo nekudikitira kuchaderera, kuita kwemitambo kuchawedzera, kupera simba kwemuviri kunoderera, uye mushure mekirasi iwe uchanzwa zviri nani kupfuura pamvura! 9. Superfoods
Superfoods inonyanya kugadzirwa kwehutano - iyi inzira yevatambi "recharge" ine zvinovaka muviri uye mapuroteni, uye vafadze ivo pachavo. Asi iyo yekupedzisira yakakoshawo, kunyanya kana iwe ukapa zvese zvaunogona "kusvikira wadonha" mamwe mazuva ese. Iwe unofanirwa kudya zvimwe zvekudya zvakadai se:
- Quinoa
- Porridge (kana zvinwiwa) kubva kune hempseed
- hupfu hwekokonati
- mupunga mutema
- tef
- Tempe
- Sesame mbeu nemafuta kubva mairi
- Kuchengetedza
- Broccoli
- green kare
- Uye mamwe magirini
- Chero michero yakaibva nemiriwo miriwo inokwana 5 servings pazuva. Zvibereko zvakawanda nemiriwo zvinorondedzerwa se "superfoods" mazuva ano.
Panguva imwecheteyo, haufaniri kutsamira pamarimu, mupunga, mbatatisi, mafuta, zvinonhuwira, zvinwiwa zvinotapira. Usapfuure "wako" (munhu oga!) Chimiro chemukaka nemiriwo yakasvibirira uye michero pazuva. Zvose izvi zvinogona kutungamirira kuneta kwegadziriro yezvokudya, kurasikirwa kwesimba, slagging yemuviri, kutya, kuoma mumajoini - kana, zvakasiyana, kudikitira zvakanyanya uye kuwandisa mucus mumuviri. Zvese zvakanaka zvine mwero - uye sevatambi, tinofanira kuziva miganhu yedu! 10. Hercules (oatmeal)
Oatmeal yakajairika kwekudya chamangwanani, uye nechikonzero chakanaka - ichokwadi "chikafu cheHercules" (Hercules)! Nyanzvi dzezvekudya kwemitambo dzinosimbirira kuti 60% yemakoriyori ako anobva kumacarbohydrates. **** Saka, oatmeal ndeimwe yeakareruka uye asi ane hutano masosi emacarbohydrates - kuwedzera kune ayo akanyorwa pamusoro! Mutambi wechokwadi wevegan akagadzirira uye anofara kudya porridge chero nguva yezuva, kunyanya sezvo ikozvino kune akawanda ekukurumidza akasiyana eatmeal ayo ari nyore kudya zvakasiyana uye kuwedzera sekuzadza mu smoothies. Hercules porridge yakazadzwa nemavhitamini anobatsira uye zvicherwa! Porridge yakadaro nemichero mitsva uye michero inonyanya kunaka. Mukuwedzera, iwe unogona kuisa mairi "super additives" seagave syrup, Jerusalem artichoke manyuchi, maple manyuchi, uye kunyange spirulina (iyo yekupedzisira inotora zvishoma kujaira). Muchikafu chemuriwo uye vegan, kune mazana ezvigadzirwa zvinobatsira, uye haugone kuzvinyora zvese mune chimwe chinhu! Musoro wekudya kunovaka muviri kune vatambi wakapamhama uye hauna kujeka. Nokudaro, chinyorwa ichi hachitauri kuti chakazara, inongova imwe yezvingasarudzwa zvezvokudya zve "green", mutambi wetsika. Ruzivo rwunopihwa kune yako ruzivo rwese. Kana pane zvichemo zvehutano uye zvirambidzo zvehutano, mazano echiremba anodiwa. Ichi chinyorwa hachikurudziri kuzvirapa. * Yakakasharara, paavhareji, zvichienzaniswa neomnivores (omnivores), zvichipihwa fungidziro yezvirwere zvisingaperi, sitiroko, uye kurova kwemoyo kunowanzobatanidzwa nekudya nyama. ** Kudzorera "chii"? - Vatambi vanotanga vanobvunza nguva dzose - kugadziriswa kwetishu uye kuwanikwa kwekudya mukati memhasuru, uye simba rose rekuchengetedza kwemuviri (kwete chete mumasuru pachawo) - kureva, kudzorera kugadzirira kwekushanda kwakakomba kunotevera! *** Nekusagadzikana kwega kune mukaka (izvi hazviwanzo), hazvibatsiri kwauri. **** Makabhohaidhiretsi - makabhohaidhiretsi, makabhohaidhiretsi - rinenge izwi rakasviba muduramazwi revatsigiri vazhinji vekudya kunovaka muviri. Icho chokwadi ndechekuti makumi emakore apfuura, masayendisiti eAmerica akataura nezvehondo pamacarbohydrates. Nhasi, zvikomborero zvavo zvakaratidzwa. Pakati pezvinetso zvinoderedza kushanda kwemitambo, vemazuva ano vezvokudya vanotaura, pakati pezvimwe zvinhu, kushandiswa kwepasi pe50% yemakoriyumu kubva kumacarbohydrates: vatambi vanokurudzirwa zvishoma ne60%.