Kuve vegan inyaya ine nharo uye ndinofunga hatife takabvumirana murudzi rwedu. Tinogona here kuchengetedza pasi nekubatsira kugara zvakanaka kwemhuka tichisvika pakugona kwedu kuzere? Kana zvatove zvakaoma kune nyaya yechikafu, vegan supplements zvakatonyanya. Nhasi tichaedza kuratidza zvese zvekuwedzera izvo zvaunogona kusarudza kuve vegan uye zviratidzo zvayo zvekuzvipedza.
Unogona here kufambira mberi kuve vegan mumhanyi?
Kana iwe ukatevera matanho ekuzvidzivirira uye uchifunga nezvekudya kwako, unogona kubudirira sevegan mumhanyi pasina matambudziko. Zvese zvinoenderana nemararamiro ako, midzi yemhuri yako, chikafu chako munguva yakapfuura, nezvimwe. Pane zvinhu zvakawanda zvaunofanira kufunga nezvazvo.
Nharaunda yedu haina kudzidziswa kudya chikafu chezvirimwa, saka unofanirwa kuve neruzivo rwakanyanya uye kutora mutoro wekuchinja zvachose nzira yaunodya. Iwe unofanirwa kuwedzera mikana yekubudirira kuitira kuti muviri wako uenderane uye hutano husaparare.
Pazasi ini ndinopa iwo mashanu akanyanya kukosha ekuwedzera kune vegans uye ayo mumhanyi wese (ane chirwere ichi kana kwete) anofanira kutora. Zvakare, sechipo, ndichakuudza nezve mamwe mana ekuwedzera ayo achakubatsira iwe kufambira mberi kana uri vegan mumhanyi.
Iwe zvakare uchawana iyo yakakurudzirwa madosi uye zano rekuti iwe utore mhando yekuwedzera ine yakakwira yekunyura mwero.
Pamusoro pekuwedzera kune vegans
Izvo zvinonyanya kukosha sevegan, uye zvakatonyanya kana iwe uchida kushandisa nguva yekudzidziswa, ndeiyi: Omega 3, vhitamini D, vhitamini B12, iron uye protein. Hapana chimwe chazvo chinopihwa kana iwe uchida kuvandudza hutano hwako uye kuwana zvakanyanya kubva pakudzidziswa kwako. Izvo zvakakosha kuti ugare uchisarudza zvemhando yekuwedzera uye usatakurwe nemutengo.
Omega 3 / EPA + DHA
Muchinyorwa chekudzidza nezve zvakasiyana-siyana zvekuwedzera zviripo, takakuudza kuti EPA + DHA yaiwanzozivikanwa seOmega 3. Inoratidzirwa kune vegans, vegetarians, kana omnivores. EPA neDHA inoita basa rakakosha mukuita kuti huropi hushande hwakakwana uye kugadzikana kwemweya.
Kana vanhu vaine mwero wakaderera weEPA + DHA, zvakaratidzwa kuti vane mwero wepamusoro wekuora mwoyo uye kuperevedza kunogona kukanganisa kukura kwekunzwisisa basa muuropi.
Iyo zvakare yakabatana zvakanyanya nekurwisa kuzvimba uye nekukurumidza kudzoreredza maitiro mushure mekudzidziswa kwakanyanya. Sokunge izvo zvisina kukwana, kune zvidzidzo zvinovimbisa kuti ichi chekuwedzera chinogona kubatsira kubatsira mukurasikirwa kwemafuta.
EPA + DHA haifaniri kuvhiringidzwa ne ALA, iyo yechitatu yeOmega 3. Muviri wedu unogona kushandura ALA kuEPA neDHA, asi chiyero chekushandura kwayo chakaderera zvokuti kunyange omnivores vangave vakaoma kuwana chiyero chakakwana chezuva nezuva.
Nzira yekuitora sei nenzira yakarurama?
Sezvineiwo, zvingave zviri nani kuwana yekuwedzera nechiyero che3:2 cheEPA + DHA. Uye kuti uwane zvakanyanya kubva kuOmega 3, zvingave zvinonakidza kuitora mushure mekudzidziswa nevhitamini D.
Inokurudzirwa kushandisa zuva nezuva pakati pe1500 ne3000 mg. EPA + DHA inobva kumarine sources (algae) uye ALA inowanikwa mumiti yemiti (flax, chia, nzungu uye canola).
Vitamin D
Vitamin D yakakosha kune chero munhu, zvisinei nekuti uri vegan kana kwete. Iyi vhitamini ine basa rekugadzira mapfupa akasimba uye ane hutano, pamwe nekubatsira kudzivirira osteoporosis nekuda kwekuvandudzwa kwecalcium uye phosphate absorption.
Uye, sezvatinoziva tese, vitamini D inosimbisa immune system yedu, inodzivirira kushaya simba kwemhasuru, uye inoderedza njodzi yekukuvara. Ndosaka muto weorenji wagara uchikurudzirwa zvakanyanya.
Kuve nehushoma hwevhitamini D kunogona kudzikisira kuita kwedu, saka tinofanira kugara tine mwero wakakwana wekuvandudza kudzidziswa kwedu. Zvichave muna Kurume patinenge takaderera muvhitamini D uye muzhizha apo tichaona peak yekushanda kwakanaka.
Sei kutora?
Chakanakira kutora vhitamini D kuburikidza nemwaranzi yezuva. Asi munguva yechando kana mune dzimwe nzvimbo zvakaoma kushandisa zuva pasina amburera pakati. Saka zvinokurudzirwa kuitora sekuwedzera.
Zvinokurudzirwa kushandisa vhitamini D3, nekuda kwekukwirira kwayo, sezvo D2 isinganyanyi kushanda uye iwe uchada muyero wepamusoro.
Kuwedzeredza kuri pakati nepakati kungave pachiyero chezuva nezuva che1000-2000 IU. Uye iwe unogona kuzvisarudzira nekuisa chiyero che20-80 IU/kg pazuva.
Zvakare, ini ndinokurudzira kutora iyi yekuwedzera nekudya kana sosi yemafuta ane hutano.
Vitamini B12
Iyi vhitamini haipo muzvirimwa, saka kana iwe uri pakudya kwevegan uye uchida kuti ishande nemazvo, unofanirwa kunyatso cherechedza izvi uye ita shuwa kuti haukanganwe kuitora.
Vitamin B12 yakakosha kune kwakaringana uropi uye tsinga. Uyezve, kana iwe uri mumwe weavo vanopedza nguva yakawanda mujimu, unofanira kuyeuka kuti iyi micronutrient inoita basa rinokosha mumetabolism kuburikidza nekugadzirwa kwemasero matsvuku eropa anotakura okisijeni.
Kana isu tine B12 kushomeka, simba uye simba rekuita zvinogona kushandurwa, sezvo kuchengetedzwa kwetsinga fibers kwaisazochengetwa nemazvo. Kana tsinga dzetsinga dzichivhiringidzwa, kutapurirwa kwezviratidzo zvetsinga kunokanganiswa uye kushanda kwemhasuru kunoderera.
Nzira yekuitora sei?
Vitamin B12 ikozvino inogona kuwanikwa mune zvakawanda zvakagadziriswa uye zvakasimbiswa chikafu, senge zviyo, chingwa, soya, tempeh, uye tofu. Kana iwe uri vegan uye uchida kuve nechokwadi chekuti uri kutora iyo inodiwa zuva rega rega, yekuwedzera inokurudzirwa.
Iyo Solgar mhando ndeimwe yeanonyanya kuzivikanwa nevashandi vehutano, kunyangwe BetterYou zvakare ine yakanaka wongororo. Mune yekupedzisira tinowana vhitamini B12 muchimiro chepfapfaidzo, iyo inovimbisa kunyura kukuru kana ichienzaniswa nepiritsi.
iron mune vegans
Iron ndeimwe inokurudzirwa yekuwedzera kune chero munhu anodzidzisa zvinorema uye zvakanyanya, ingave vegan kana kwete. Hongu, vakadzi vanofanira kungwarira kuti vasashaya chikafu ichi.
Izvo zvakakosha kuve nekushanda kwakaringana kwemetabolism, nekuti inobatsira kutakurwa kweokisijeni kumatishu. Masero ari mumuviri anopisa macalorie kuti awane simba, uye kuita ikoko kunodawo iron. Saka kana tiine kushaya simba, muviri wedu unokanganiswa uye kuneta kwese kunogadzirwa.
Imwe tsananguro yekuchengeta mupfungwa ndeyekuti vegan foods ine non-heme iron, rudzi rusina kubatwa zvakanaka nemuviri uchienzaniswa nesimbi yeheme (iripo muzvigadzirwa zvemhuka).
Asi isu tinogona kuvandudza kunyura uku kweiyo isiri-heme iron kana tikadya chikafu chakapfuma muvhitamini C (matomatisi, bhiti) pamwe chete nezvikafu zvisina heme iron. Zvokudya zvine tannins (green tea) zvinofanirwawo kudziviswa kana uchitora iron yako, sezvo ichitadzisa kunyura.
Inofanira kutorwa sei?
Chiyero chezuva nezuva chinokurudzirwa 8 mg yevarume uye 18 mg yevakadzi (vachiri kuenda kumwedzi). Iwe unofanirwa kuziva kuti supplementation inogona kukonzera oxidative kusagadzikana. Sarudzo yevegan isina mhedzisiro iyi Floradix-iron ine herbs.
mapuroteni kune vegans
Ugh, nyaya yeprotein mune vegans ... Ndiani asina kumbonzwa (kana kuti akaita) hurukuro nevegan uye haana kubata nyaya yeprotini? Iwe unogona kunakidzwa nehutano hwakanaka uchiziva nzira yekubatanidza mapuroteni emiriwo akasiyana uye pasina kukanganwa leucine.
Protein yakakosha pakuvaka tsandanyama, kugadzirisa nyama yakakuvara, nekuvandudza kushanda kwehuropi. Yakaratidzwa kukanganisa kukurudzira kwako nekuda kwesimba rayo pane neurotransmitters. Kana uri vegan, mapuroteni ako emazuva ese (kunyanya paunoenda kugym zvakanyanya) anofanira kunge akakwira kupfuura emaomnivores, sezvo muviri wako usingakwanise kushandisa mapuroteni anobva kumiti nemazvo semhuka.
Nzira yekuitora sei zvakanaka?
Zvinokurudzirwa kutora pakati pe1 uye 2 magiramu eprotein kune imwe neimwe kg yehuremu. Kana iwe uchitsvaga protein poda, ita shuwa kuti unowana imwe ine yakazara amino acid mbiri. Kazhinji, kazhinji inoratidzirwa pasuru.
zen'e
Iyi yakakosha micro-mineral inoonekwa sekuwedzera inowedzera immune system, pamwe nekupindira neprotein synthesis uye kugadzirwa kwehomoni. Muviri wedu unoda huwandu hwakakodzera hwezinc kugadzirisa tsandanyama uye kubvisa oxidative kusagadzikana kubva pakudzidziswa.
Kunwa sei?
Kune zvakawanda zvekudya zvemuriwo zvine zinc, asi muchikamu chakaderera, saka isu hatisi kupa zvakanyanya kumuviri. Kana iwe ukadzidzisa zvakawanda, ungangoda kufunga nezvekutora zinc sekuwedzera.
Zvisikwa
Creatine inoshanda senzvimbo yekuchengetedza simba iyo muviri unoshandisa munguva pfupi, yakasimba yekudzidzira nguva (kuremedza kudzidziswa, sprinting, uye basa rinoputika). Ichi chekuwedzera chakaratidzwa kubatsira kuwedzera kushanda ne15%, pamwe nekuvandudza kushanda kwehuropi mune zvese mavegans uye omnivores.
Kushushikana mupfungwa ndiko kukonzeresa kudzikisa masosi ehuropi ekugadzira, uye nepo muviri uchikwanisa kuburitsa zvidiki, hazvina kukwana kuita kwepamusoro.
"Vegan tsandanyama" inoshomeka mukugadzira, uye mavegan anowedzera ne creatine akaratidzwa kuita zvirinani zvichienzaniswa neomnivores.
Nzira yekuitora sei?
Vegan inofanirwa kutora pakati pe3 uye 5 magiramu pazuva kuti ienderere kunze kudzidziswa nemaomnivores uye kugadzirisa tsandanyama yavo nehuropi kushanda. The Now Foods brand inopa gelatin-yemahara capsules.
Taurine
Taurine is amino acid inogona kuwanikwa chete muprotein yemhuka yakabva. Basa rayo ndere kudzora mhinduro yekushushikana uye cortisol mazinga mumuviri. Inobatsira kusimudza neurotransmitter inokonzera kutidzikamisa uye kurara usiku.
Kunyangwe iyo inobatanidzwawo mukugadzirisa mazinga eglucose eropa kuchengetedza kugadzikana kweropa.
Tinofanira kuitora sei?
Taurine inowanikwa zvakanyanya mumazai nemukaka, saka zvinokurudzirwa kuti vegans vatore sekuwedzera. Nemagiramu matanhatu pazuva unogona kuvandudza mitambo uye kushanda kwepfungwa. Zvese Solgar uye Zvino Zvikafu zvine vegan sarudzo.
Carnitine kune vegans
Carnitine inotorwa kubva kuamino acid uye inowanikwa munenge yese yesero mumuviri. Inoita basa rekutora chikamu mukugadzirwa kwesimba uye kutakura kwemafuta acids kumasero anopiswa nokuda kwesimba.
Muviri unokwanisa kugadzira carnitine kubva kumamino acids, asi inogona kusakupa simba rakakwana kana iwe uri vegan mutambi anodzidzira zvakanyanya. Saka kuwedzera kunogona kuvandudza kupisa kwemafuta, metabolic basa, insulin senitivity, uye kuderedza kuzvimba.
Kune vatambi vanodya nyama uye vanotora carnitine kuti vavandudze kuita kwemitambo. Chidzidzo akawana kuti triathletes yekudya nyama inotora 2g ye carnitine zuva rega rega kwevhiki dze24 yaiva nekuwedzera kwe35% mumitambo yemitambo kana ichienzaniswa neboka re placebo.
Nzira yekuitora sei nenzira yakarurama?
Iye zvino magirosari ane vegan sarudzo.
Ndapota cherechedza kuti zvidzidzo zvinoratidza kuti zvikomborero zvekushanda zvinogona kuitika chete mushure mekuwedzera kwenguva refu (kureva triathletes kutora carnitine kwemwedzi ye6 pa 2-6 gramu zuva nezuva).