Wana Puroteni Yakakwana uye Iron mune Zvokudya Zvokudya Zvokudya
Kana iwe uri mutambi wenyika uye usadya nyama, zvinogona kutora zvishoma kuronga kuwana protein yakakwana yekuvaka musimba uye zvekurovedza mitambo. Vegariji vanofanirwa kutarisira zvakanyanya kudzivisa kukanganisa kwesimbi, zinc, uye B12, iyo inogona kukuvadza muviri uye simba yekudzidzisa basa.
Aya mazano anotevera achabatsira vatsigiri vanoda kuwana zvakanyanya kubva kumapurogiramu ekudzidzisa simba.
Nzira Yokuwana Nayo Proteine Yakakwana Mune Zvokudya Zvako
Ikozvino maAmerican College of Sports Medicine mapuroteni mazano ekugadzirwa kwemasimba yakakwana mumutambo wesimba 1.2 kusvika 1.7 g · kg-1 kuwanda kwemuviri · d-1 (0.5-0.8 g · lb-1 kuwanda kwemuviri · d-1). Hapana huchapupu hwezvesayenzi huwandu hwe2,5 gramu eprotheni pa kg yehutatu hwehuviri hune humwe humwe hunobatsira mune musimba simba kana chiyero.
Iwe unogona kuwana mapuroteni akakwana nekusanganisira zvakawanda zvezvakakora-mafuta emichero yekaka uye mapuroteni-pfuma yemichero, sezvinoita soy, mukudya kwako. Iproteiniti inotevera inogona kushandiswa kune vanodyara mbeu:
- Misi, 8 oz, 8 gm
- Tofu, 3 oz, 15 gm
- Yogurt, 8 oz, 8 gm
- Cheese, 3 oz, 21 gm
- Peanut butter, 2 tbsp, 8 gramu
Nzira Yokuwana Nayo Yakakwana Iron mune Zvokudya Zvako
Heme iron inoratidziro yesimbi inobata nyore inowanikwa mumapuroteni emhuka. Kana iwe ukadya hove kana huku, iwe uchawana rudzi urwu rwesimbi, asi kana usingadyi nyama, iwe uchada kuwana dzimwe nzvimbo dzesimbi.
Mitumbi yedu haigoni kutora nhengo isina-hemme - iyo inowanikwa mumiriwo - nyore nyore sedare inobva pakudya kwezvipfuwo. Vanhu vasiri nyama vanodya, kunyanya vatambi vechikadzi, vanofanira kutarisa kune zvido zvavo zvekudya zvinoda. Nzvimbo dzakanaka dzisina-heme dzinosanganisira wholegrain zviyo, mashizha mashizha mashizha, maonde, lentils uye maharo eminyo, uye zvimwe zvibereko zvakaomeswa.
Nzira Yokuwana Nayo Zvakakwana Vitamin C mune Zvokudya Zvako
Vitamini C muzvibereko, miriwo, uye zvimwe zvokudya zvinobatsira varimi kugamuchira nhengo isina-heme kubva kune dzimwe kudya, saka inofanirwa kudya kudya kwekudya panguva imwe neimwe yekudya. Chimbofunga kudya michero yemiti yemiti yakagadzirwa nesimbi-yakasimbiswa zviyo zvese zvezviyo kana kuti ine juisi yemuchero yemuchero ine nyemba.
Nzira Yokuwana Nayo Zvakakwana B12
Nemhaka yokuti vitamini B12 inowanikwa chete kubva kune zvigadzirwa zvezvipfuwo, iyo ndeimwe yemiti yakawanda inonyanya kushayikwa kubva kuzvokudya zvevatambi vemidziyo. Kuti uwane B12 yakakwana (iwe unoda chete zvishoma, 2.4 micrograms pazuva) edza kudya zvigadzirwa zveB12-zvakasimba sezvokudya, uye zviyo. Iwe unogonawo kuwana zvakakwana B12 kana uchidya mazai, chezi, mukaka kana yogurt.
Dzivisa Zvokudya Zvinopesana Nekusvuta Kwemidziyo
Zvimwe zvekudya zvine zvinhu zvinodzivisa kusvuta kwesimbi mumatumbo. Kafi, zviyo zvakakwana, branh, magumusi, uye sipinashi zvinopesana nehuni hwekugadzirisa uye inofanira kubatanidzwa ne vitamini C kuti iwedzere kushandiswa kwesimbi.
Taura Nechiremba Wako Nezvokudya
Kunyange zvazvo zvokudya zvekudya zvisingabvumirwe kushandiswa pakugadzira kudya kwakashata, pane dzimwe nguva apo vanogona kubatsira kudzivirira kukanganisa. Zvakanaka, iwe unofanirwa kukurukura kushandiswa kwezvimwe zvipiro zvekushandisa pamwe neboka rako rehutano.
Vatambi vose vanokurudzirwa kuti vadye kudya kwakakwana kunosanganisira zvokudya zvakasiyana-siyana, asi vatambi vemidziyo vanogona kugutsikana kuti havafaniri kudya nyama kuitira kuti vagone kudya zvakakwana zvekuvaka simba. Kana uchinetseka nezvehutano hwako, zvinokurudzirwa kuti iwe utaure nachiremba wako kana mutambi wenyanzvi wezvokudya kuti ubvunze chirongwa chako chekudya uye uite mazano.
Sources
Zvokudya zvinovaka muviri uye Nhabatsiro Yakaitwa - American College of Sports Mishonga Chimiro Chimiro [http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx], Medicine & Science mumutambo & Kudzidzira: March 2009 - Bhuku 41 - Nyaya 3 - pp 709-731
D. Enette Larson-Meyer, PhD, RD, FACSM. Vegetarian Sports Nutrition: Zvokudya zvekudya uye kuronga zvirongwa zvehutano nekushanda, Human Kinetics