Ita Muscle Pas Animal Protein
Nenzira yakawanda, chiratidzo chemuumbi wehutori ndira yevarume vakuru (uye vakadzi) vanodya zvokudya zvakawanda zvepuroteni mumamiriro ehupfu dzekuku, whey mukaka, uye gumi nemazai evha. Asi zvino, zvinhu zviri kuchinja. Vegan bodybuilders vari kuzviita kuzivikanwa uye kuva nekugadzirisa zvishoma. Vegans haidyi chero mapuroteni emhuka zvachose-kwete nyama, hapana huku, hove, mazai, kana michero yemakaka.
Hapana kana zvachose. Izvi zvinodzisiyanisa kubva kune 'vegetarians' kana racto-vegetation vanogona kudya mukaka, jisi, mazai, yogurt, nezvimwewo.
Yakakosha Macro uye Micro-Vithamini
Vegans vanosarudza kudya nzira yavo nekuda kwezvikonzero zvehutano, kana maitiro ekuuraya mhuka, kana kunyange nekuti vanotenda kuti kudya vegan kunodzivirira zvakatipoteredza mune dzimwe nzira. Chero chikonzero ichocho, ichi chirongwa chakaoma chekudya. Vegans vanoda kuve nechokwadi kuti vanowana zvinovaka muviri zvakakwana zvakadai sevhitamini B12 , iyo isingawanikwi zvakakwana mukudya kwezvirimwa, kunze kwezvokudya zvinowedzera. Mimwe mishonga inokosha inogona kushayikwa muzvokudya vegan ndeye omega-3 mafuta, zinc, uye iron. Kunyangwe zvakadaro, nehanya nechinguva, vazhinji vegans vanoita sevanetseka kudya kudya kwakanaka. Vatambi vanoverengeka venyika vese vave vhegi panguva yemakwikwi kusanganisira Carl Lewis (sprinter) naDave Scott (triathlon). Scott Jurek ndeye-ultra-marathoner uyo anotevera kudya kwevgan uye kunyange Mike Tyson, aimbova mumiriri webhokisi webhokisi bhokisi rinoratidzika seve vegan mazuva ano.
Pfungwa yokuti iwe unoda nyama yakawanda kuti ive huru, yakasimba kana ine simba inonyatsoratidzwa.
Protein
Kunyangwe zvakadaro, chinhu chimwe chete kuti uve mutambi wenzombe, asi zvakanyanya kuva muvakidzani wevgan. Robert Cheeke ndomumwe wevanonyanya kuzivikanwa venyama, asi pane zvakawanda zvevamwe. Kuwana puroteni yakakosha yepamusoro hakusi nyaya yevashandi vekugadzira muviri.
Muchikamu chechangobva kuitika pamusoro peprotein powder supplements , iwe uchaona kuti soy protein inofanana nehuwandu hwepuroteni yemhuka uye ine dzose dzinokosha amino acids. Zvisinei, chisikwa, chiprotini inowanzoitika mumhuka yemhuka inogona kunge isisina zvokudya mune vegan, uye kuwedzera kungave kwakakosha kune vegan bodybuilders. Zvisikwa chiremera uye misi miviri, uye kunyange isiri chibereko chinokosha, chinogona kubatsira kuvaka musumbu kana ichiendeswa sekuwedzera kwevheji uye kwetewo vhegi.
Nzira
Idya zvakawanda. Vegans vanofanira kuva nechokwadi kuti vanodya zvakaringana makirikori akawanda kuti vawedzere musimba kukura nekudzoka kubva pakudzidziswa. Nokuti zvinomera zvekudya zvakakwirira mu fiber, iyo inogona kuisa satiating (inhibisa kudya), mapuroteni uye ehydrohydrate powder zvinowedzera zvinogona kudiwa. Usaita "raw" vegan. Iwe uchazviwana zvisingakwanisi kuwana simba uye anabolic effect kubva pakudya kwakadaro. Zvokudya zvevaganisi zvinofanira kuva pane imwe nzvimbo inopfuura 20% mafuta nemaori.
Zvigadzirwa
Ongorora kudya kweB12, zinc, iron, uye omega-3. Izvi zvinovaka muviri zvakakosha kune hutano uye zvinogona kunge zvishayikwa muzvokudya zvisina kunaka zvevgan. Iva nechokwadi chokuti iwe unowana zvakakwana. Chengeta mabhii ezvokudya, funga nezvekuwedzera kana zvichidikanwa. Funga nezvekuwedzera kwekusika.
Zvisikwa zvinowanzoonekwa sezvakachengeteka uye hazvirevi kubhadharwa. Zvisikwa zvingatoita zvibereko zviri nani mumvumbi kune vasiri vegans. Mune mapuroteni anowedzera, kunyange zvazvo soy iri puroteni yakakwana, edza kwete non-soy protein foods uye zvinowedzera zvekusiyana. Kunyange zvazvo kune uchapupu hushomanana hwekuti zvokudya zve soya zvinokonzera zvinetso zvakashata, kuwana purotini yakasiyana-siyana inogara iri pfungwa yakanaka. Tarisa rice kana nenyuchi mapuroteni kana chero ipi zvayo inobatsira.