Zvokudya zvekudyara uye Athletic Performance
Vegetarian uye vegan kudya zvinowedzera pakuzivikanwa uye vatambi vanocherechedza. Pane humwe huchapupu hwakakwana hunotsigira zvikafu zvinokonzerwa nemichero zvinopa hutano hwakawanda hunobatsira, asi kutsvakurudza kunoshaikwa kwemitambo. Pamusoro pezvo, kudya nenzira iyi kunoramba kusinganzwisisiki nekuda kwezvokudya zvenhema uye kukurukurirana kunonyanya kutaura pamusoro pokuti ungadzivisa sei kushaya simba kwekudya panzvimbo yezvokudya zvekudya zvakakwana.
Zvisinei, maererano neAmerican Dietetic Association (ADA), kudya kwezvirimwa zvinogona kuva zvine utano hwakanaka uye hwakakwana kune vose, kusanganisira vatambi.
Kubatsira Kwekudya Kwekudyara
Zvidzidzo zvenguva refu zvinoratidzira zvinomera zvekudyara zvinopa huwandu hwehutano hwakanaka, kusanganisira:
- Yakaderedzwa njodzi yehosha yemoyo
- Pasi-density lipoprotein (LDL) yeholesterol mazinga
- Lower blood pressure
- Zvikamu zvezasi zvechipiri cheshuga cheshuga
- Muviri wemuzasi mashizha index
- Lower insulin resistance
- Nhamba yepamusoro yekenza
Pasinei nehutano hunobatsira, vanhu vazhinji vanoita basa uye vatambi vanogamuchira makuhwa pamusoro pezviganza vasingazivi kunyange zvinorevei kudya zvinomera kana vegan . Usati waongorora tsanangudzo dzakafanana uye zvikanganiso pakati pevatambi vemidziyo nevasgan, kunzwisisa zvinyorwa zvinotevera zvichabatsira:
- Vegetarian - haadyi nyama yemhuka, asi inogona kupedza mazai uye dairy.
- Vegan - haidyi kudya chero kupi zvayo kwemhuka.
- Flexitarian - nguva dzose inotevera kudya kwevgan, asi dzimwe nguva inodya nyama, nyama, kusviba, kana hove.
- Nutritarian - inotevera chirongwa chekudya kwakakwana mumakemikirini, zvichienderana nezvisingafungi zvekudya zvezvirimwa zvinosanganisira miriwo, michero, makungu, mbeu, uye nyemba. (may or may not be vegan)
Kunyange zvazvo kudya kwakakwana kune mutambi wenyika yevavinini kusati kwave kunorondedzerwa, Dr. Joel Fuhrman, nyanzvi yezvokurapa kwezvokudya kwemakore anopfuura makumi maviri, inoratidza vathinemi vegan vanozotevera kudya kwekudya kunowedzera kushanda.
Nyaya yake yakabudiswa muNews Sports Medicine Reports inotaura kuti vatambi vegan vanogona kuita zvakanaka pakutsungirira kwepamusoro apo vachidya kudya kunotarisa kune micronutrient-rich inowedzera michero yemichero.
Vakatambi vemazuva ano vanomhanya, avo vanosanganisira Olympian Carl Lewis, Ironman triathlete Brendan Brazier, uye mutungamiriri weti tennis Venus Williams, vakaratidza hukuru hwemitambo vasingashandisi mhuka dzemhuka. Kuitwa kwevatambi vanozivikanwa zvikuru vevaneji kunoshamisa asi inongova uchapupu hwehutano hwemitambo. Kutsvakurudza kwakawanda kunotarisirwa kuti ibvise zvinyorwa zvakajairika zvakapoteredza mhuka (vegan) kudya kwevatambi.
Nhema Dzinowanzonzi uye Zvikanganiso
Vatambi vanoita sevari kufunga pamusoro pezvokudya zvezvirimwa uye vegan. Nyaya dzakawanda dzinowanikwa dzakawanda dzinopoteredza mapuroteni kudya, mapuroteni emichero anoda kuiswa pairi kuti aumbe mapuroteni akazara, uye shuga inodya. Zvinoratidzika kuti kutenda kunotevera kunoramba kuchiva kunetseka kune vatambi veviran (vegan):
- Zvokudya zvekudyara hazvikwani kupa mapuroteni akakwana.
- Iwe uchiri kunoda kubatanidza mapuroteni emichero .
- Tarisa pane mapuroteni chete panzvimbo pekudya kwakakwana kune zviputikoni uye antioxidants.
- Funga kuti ushuga ose akafanana.
- Juice haisi-kwete, kunyange zvazvo inobatsira kusvika kune caloric kudya kwevatambi vane zvakakosha.
Kuwana mapuroteni akakwana kubva kune miti
Vatambi vanoda mapuroteni anowedzera kutsigira zvakanyanya zvido zvemuviri uye kugadzirisa mishonga yemaprotheni kuputsika kunokonzerwa nekushanda zvakaoma. Kuwana mapuroteni anokwana anokosha pane izvi. Kuvhakana kweprotheni inoshandiswa kunogona kutungamirira kuine nitrogen yakaenzana uye kusakwana kwemaviri kusununguka. Unogona kudyara kudya kunopa mapuroteni akakwana here kuti uve nechokwadi chekuti nitrogen yakanaka yakashanda kumashanda?
Zvokudya zvekudyara zvinogona kupa mapuroteni akakwana kuvatambi maererano naNancy Clark, mutambo wenyika anonyanya kuzivikanwa, anopa mazano, uye munyori weNational Nutrition Guidebook.
Vakawanda vemirivhi uye vegans vakwikwidzi vakakurumbira asi izvozvo hazvirevi kuti vari kuwana mapuroteni akawanda, anodaro Clark. Dambudziko nderekuti vatambi vakawanda havangadyi zvakakwana. Semuenzaniso, hazvisi zvisizvo zvevakadzi, kuremera-vanoziva vatambi kuti varege kuwana mapuroteni akakwana nekuda kwekudya zvikamu zviduku zvishoma pamusi wekudya.
Izvo zvinoramba zvichiri chikonzero chekuvhiringidza nekusawirirana pakati pevatambi uye sangano rezvesayenzi ndechekuti mapuroteni akawanda anofanira kudyiwa sei zvakakwana mumuviri unoshanda. Pasinei nokuti mapuroteni anouya kubva kumhuka kana kuti kudyara mbeu, kudya zvinokwana uye amino acid profile inonzi inogadzirisa kuti muviri wako unokwanisa sei kudzoka kubva kumazinga ekurovedza muviri. Zvidzidzo zvinoratidza mapuroteni anodiwa zvinogona kusangana nyore nyore kune vavatambi vanodya nyama nevatambi ve vegan vachishandisa zvirongwa zvakanaka zvekudya. Chikoro chekudya zvekudya neDeetetics chinokurudzira zvinomera (vegans) zvinodya zvakasiyana-siyana zvezvokudya zvinogadzirwa kuti zvizadzise mapuroteni avo uye amino acid zvinoda.
Maererano naRoberta Anding, mutambo wezvokudya weHouston Astros MLB franchise, vatambi vakawanda vanotenda kuti nzira yega yekusangana neprotein yezuva nezuva inoda kudya nyama. Anoratidza kuti nyama ndiyo yakanaka yakanaka yemapuroteni, asi mbeu dzine protein pamwe chete. Iko kune magiramu manomwe emapurotini paanunce yenyama uye imwechete yepistachios ine magiramu matanhatu emapuroteni. Kana mutambi wacho ari wezvinomera, mukaka, yogurt, uye cheese zvinogona kuwedzera mamwe mapuroteni. Kune mutambi wenhaini, nyemba inogona kuwedzera mapuroteni anodiwa, anodaro Anding.
The Academy of Nutrition and Dietetics, Dietitians yeCanada, uye American College of Sports Medicine vanokurudzira 1.2 kusvika 2.0 gramu eproteine per kilogram yemuviri wezuva nezuva yevatambi, zvichienderana nekudzidziswa. Kushandisa mapuroteni akawanda kupfuura 2.0 g / kg / zuva harina kuratidzazve kubatsirwa mune zvidzidzo zvakasiyana uye zvinogona kukonzera kuipa kwehutano hwehutano maererano nekutsvakurudza. Kuwedzerwa kweprotini kuwedzerwa kunogona kukanganisa kashicium maduka, mafungiro ekushanda, bone hutano, uye mwoyo wehutano.
Kubatanidza Plant Proteins
Yeuka kuti zvakakosha sei kudya nyemba uye mupunga pamwechete panguva imwechete? Iyo yakambove yakakurumbira mazano ekubatanidza mapuroteni emiti kuti awane zvakazara zvakakwana amino acid profile haisati yaonekwa seinodiwa. Tsvakurudzo yemazuva ano inoratidza kuti vatambi vemidziyo kana vegan vanogona kuwana mapuroteni akakwana kana vachidya zvakasiyana-siyana zvekudya kwezvirimwa munguva yezuva, pane kudya kamwe chete.
Kushandisa zvakasiyana-siyana zvepuroteni yemaprotini zuva rega rega kunopa kusiyana kweamino acid uye kunoita kuti zvose amino acids zvibatanidzwe, maererano nemitambo yezvokudya nancy Clark. Hazvina kudiwa kubatanidza mapuroteni pane zvimwe zvokudya . Chinangwa chacho ndechekuita 15 kusvika ku20 gramu eproteine purogiramu imwechete kuti upe huwandu hwakakwana hweprotini pazuva, anodaro Clark.
Zvokudya zvekudyara zvinosanganisira zviyo, maruva, marimu, uye mbeu zvinokurudzirwa kuti zvive zvekudya zve vegan uye zvichengetedze zvinokosha amino acids (EAAs) uye bazi rakasungirwa amino acids (BCAAs) inowanika kuti muviri huve wakakwana uye hutachiona hunoona. Zvakanaka zviwanikwa zvehutano hweprotini yemichero zvinogona kuwanikwa mune zvinotevera zvekudya zvose:
- Lentils
- Quinoa
- Tofu
- Black bean
- Mbeu yepumpkin
- Amamondi
- Oats
Protein Intake vs. Balanced Diet
Vatambi vakawanda vezvirimwa kana vegan vanotenda kuti vanofanira kuisa pfungwa pakudya mapuroteni akawanda kuti asangane zuva nezuva. Mapuroteni kudya kunokosha asi kupedza zvose macronutrients kusanganisira ma-carbohydrates nemafuta ane utano zvakakosha chete kumitambo. Dambudziko kune vazhinji vevatambi ava harifungi nezvemaitiro emakhahydrates mu muscle basa, kukura, nekuvandudza.
Maererano nemitambo yezvipfeko Nancy Clark, vatambi vakawanda vari kushanda kunze asi vanopedza purotini yekunwa. Izvozvo zvinwiwa zvinoshaya glucose yakakodzera uye zvimwe zvivako zvinobva kumagidhahydrates kuti zvigadzirire zvakasimba misumbu yavo. Kudya kudya kwakagadzikana mberi uye shure kwekudzidzira kunogutsa zvinoda macronutrient zvinoshandiswa pakukwanisa kutamba mitambo.
Kushandisa zvakasiyana-siyana zvekudya zvekudyara hazvisi kupa mapuroteni anokwana chete asiwo kunopa simba kuvatambi kuti vapedzise kushanda kwakasimba. Kudya chirongwa chinogadzirwa nemichero kunopawo muviri nemafuta anonyanya kukosha uye antioxidants zvakakosha pakushanda kwemisungo. Zvokudya zvakakosha mumaprottonutrients uye antioxidants zvinonziwo kuderedza migumisiro yekunyanyisa kuderera uye kukurudzira kupora kubva mumuviri wekudzidzira.
Izvi zvinotevera miriwo miriwo yakawanda muprotheni, micronutrients, uye antioxidants:
- Kale
- Bok choy
- Broccoli
- Collards
Zvibereko zvinotevera zvakakwirira muma antioxidants:
- Black Currants
- Zviyo
- Pomegranate
- Sour cherries
- Oranges
- Kiwi
Sugar Is Sugar
Vazhinji vatsva vezvirimwa uye vegan vanogara kure neshuga zvikuru nekuda kwekuchenesa. Tsvina yakanatswa yakasvibiswa kumuchena wakachena nemakambani anoshandisa mapfupa emapfupa. Iko shuga haisati iine mapfupa emapfupa, asi shuga yakasvika pakubatana nemhuka yakasvibiswa pfupa. Kwete yose shuga inoshandiswa nenzira iyi saka haigoni kuonekwa seyoyo. Ikoko mashuga anonzi anogamuchirwa muzvokudya zvinogadzirwa. Zvisinei, kuchengetedza ushuga kunowedzera kusvika kuchiri kukurudzirwa hutano hwakakwana.
Vatambi vanoda imwe shuga kana ichienzaniswa nemuwandu weAmerica maererano nemitambo yezvokudya, Nancy Clark. Shuga ndiyo gasi mumotokari uye inotarisirwa kuti ipfekedze musimba. Nyora kupora zvinwiwa sehutikiti mukaka ushuga asiwo mavitamini anokosha uye amaminera anokosha kuti muviri uite zvakanaka uye kutamba kwemitambo.
Sirafu yakanatswa haifaniri kuva noutano hwakanyanya kudarika beet shuga kana kuti agave nectar asi muviri unoverenga shuga sehuga. Zvose shuga dzine 4 makorikiti ne gramu uye nhengo dzekatehydrates. Kune marudzi mashanu ehuga akasiyana-siyana anosanganisira:
- Glucose - shuga shoma inonziwo dextrose uye inowanzonzi shuga yeropa.
- Fructose - shuga shoma inonziwo michero yeshuga yakakurumidza kugunzwa nemuviri.
- Galactose - shuga isina kuwanikwa inowanikwa mumukaka uye yogurt zvishoma nezvishoma inobatwa nemuviri.
- Maltose - shuga shoma zvakare inonzi "malt" shuga nokukurumidza inobatwa nemuviri.
- Lactose - inonziwo mukaka ushuga uye ine glucose uye galactose.
Shuga ndiyo iyo simba guru rinoshandiswa panguva yekurovedza muviri. Vatambi vatsungirira zvikuru vanobatsirwa nekudya shuga akawanda kuitira kuti vatsigire kuwedzera kweglucose inopinda mumasero emasumbu. Pasina shuga yakakwana (simba) kuti ufukidze mishonga yako, kurovedza muviri kunogona kukanganisa.
Sirasi inotevera inoonekwa seyakagamuchirwa kwezvirimwa / vegan kudya:
- Agave
- Brown rice syrup
- Maple syrup
- Date syrup
- Molasses
- Stevia
- Beet shuga
- Kocoti shuga
- Uchi (shuga yakakakavadzana)
Ndinofanira Kudzivisa Kunwa Mvura Here?
Vatambi, kazhinji, juzi yekuti assume haisi chinhu asi shuga uye haifaniri kuiswa muzvokudya zvine utano. Juice inogarisa ine jisi yemichero yemuviri yakavhenganiswa nemugove wemvura uchienzaniswa neshuga-yakawedzera juice cocktails. Ndiyo mhando yemvura inotengwa iyo inogona kuva yakaoma. Mushonga wakachena kubva pakuongororwa unowanzokurudzirwa nemitambo yezvokudya uye vezvokudya zvakanyoreswa kuti vabatsire vatambi vekutsungirira-vanosangana zuva rega rega caloric.
Vatambi vakawanda vanorwisana nokuremerwa nekuremerwa nekuda kwekudiwa kwemuviri wemitambo yavo. Kuwedzera girasi kana maviri zvezana zana muzana panzvimbo yemvura zuva rega rega kwakabatsira vatambi ava kuwana nekuchengetedza uremu hwakakodzera. Dzimwe nguva zvokudya hazvikwani uye juice inopa kukurudzira kwevamwe vatambi vanoda ruzivo rwemaoriyori kuti vawane zvido zvemuviri. Vatambi vanogona kubatsirwa nekuwedzera juisi kumapurogiramu avo ezvekudya kunosanganisira vatambi vekuchikoro chesekondari, vatambi vanofamba kwenguva refu, triathletes, uye mabhasikoro.
Kutsvakurudza kwakawanda
Kutsvakurudza kwakaratidza kudya kwekurima kunobatsira kuvandudza hutano uye kuderedza zvirwere zvinokonzera zvirwere, asi uchapupu huripo huripo hunoratidza migumisiro yezvokudya izvi pamitambo yevashandi. Nemhaka yokuti mhuka, vegan, uye pamwe chete nemiti yekudya zvinokonzerwa nevatambi, zvimwe zvidzidzo zvinotanga kusvika.
Chinyorwa chiduku chakabudiswa mu Journal of Nutrients chakayera kufanana kwema cardiorespiratory pakati pezvinyorwa uye omnivore (nyama-kudya) vatambi vatsungirira. Zvigumisiro zvinoratidza kuti vatambi vemidziyo vaiva nemakwikwi akakwirira ekugadzirisa mararamiro uye simba rakaenzana nekuenzaniswa nevanodya nyama.
Imwe tsvakurudzo yakaitwa neBaylor University Medical Centre yakatevera kudya kwekudya kwevakadzikadzi vegan bhasikoro munguva yepisitini yezuva 8 bhasikoro. Mutambi wacho akadya pamusoro pemakidhihydrates akakurudzirwa kuti achengetedze simba rake nekushanda. Zvake zvepuroteni zvaidya zvaive zvakakwirira kudarika zvinokurudzirwa kumitambo yezvirimwa. Akakwanisa kuchengetedza nguva dzinokurumidza kufanana nevanenge vasiri vegan mabhasikiti vanotora chikamu munhangemutange. Zvigumisiro zvinoratidza kuti kudya kwakagadzirwa zvakanaka kwakagadzikana ne-ultra-kutsungirira gomobhasi.
Chidzidzo chakabudiswa mu Case Reports of Cardiology uye chakaongorora migumisiro yezvokudya zve vegan pane ultra-triathlete (Triple-Ironman). Zvigumisiro zvinoratidza kuti kudya kweveganini kunopawo maitiro emitambo yakafanana kana ichienzaniswa nemutambo achishandisa kudya kwakasiyana-siyana kwakasanganiswa. Mharidzo inoenderera mberi inoratidza kuti chirongwa chinorongwa zvakanaka chekudya chinogona kunge chinogamuchirwa nevatambi vatsva-kutsungirira pasina ngozi kune utano huri kuitika.
Shoko Rinobva
Vegan kudya zvinoramba zvichiwedzera mukududzirwa uye zvinoratidzwa kupa hutano hwakawanda hunobatsira. Kunyange zvazvo tsvakurudzo ichishayikwa muzvokudya zvinogadzirwa nemiti uye mitambo, kune vanonyanya kuzivikanwa vatambi varoti vari kubudirira mukukwikwidza mitambo. Izvo zvinoonekwa sechikonzero zvakaramba zvichivhiringidzika ndezvezvinyorwa zvinokonzera veganism nekushayikwa kwekutsvakurudza kuti debunk idzi dzisiri nhema. Kunyanya kuisa pfungwa pahutano hwakakosha hwekudya zvakanyanya kushandiswa kwezvirimwa zvingabatsira kubvisa zvinetso zvakapoteredza zvinodhaka (vegan) kudya.
> Sources:
Fuhrman, Joel et al., Fueling the Vegetarian (Vegan) Mutambi wenhau, Current Sports Medicine Reports, American College of Sports Medicine , 2010.
> Lynch, Heidi uye al., Cardiorespiratory Fitness uye Peak Torque Kusiyanisa pakati pe Vegetarian uye Omnivore Kutsungirira Vatambi: A Cross-Sectional Yokudzidza, MDPI-Nutrients , 2016.
> Roman Leischik naNorman Spelsberg, "Vegan Triple-Ironman (Raw Vegetable / Fruit)," Case Reports in Cardiology , 2014.
> Rogerson, David, Vegan vanodya kudya: mazano anobatsira kune vanotambira uye maitiro, Journal of the International Society of Sports Nutrition , 2017.
> Wirnitzer KC, Kornexl E, Simba uye macronutrient kudya kwevakadzi vegan bhasikoro munguva yepabheji yepabheji yemakore 8, Proceedings (Baylor University Medical Center) , 2014.