I-Virat Kohli Iphendulela i-Vegan Futhi Nesizathu Sokuthi Kufanele Uyenze Nawe

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UCricketer nokaputeni weqembu lesizwe laseNdiya uVirat Kohli usemukele ukudla okune-vegan futhi imithombo ithi lokhu kudla kuzuze impilo yakhe nokusebenza kwezemidlalo. Inguquko kusuka ekudleni okungeyona imifino kuya ekudleni kwe-vegan kubonakala sengathi kukhuphule amandla akhe namandla wokugaya ukudla. Hhayi uVirat Kohli kuphela, kepha abasubathi abanjengoSerena Williams, Lewis Hamilton noHector Bellerin nabanye abambalwa balandela ukudla kwe-vegan.

I- ukudla okutshalwe ezitshalweni kube nomthelela omkhulu ebusheni bekhilikithi futhi kumenze wajabula kakhulu. Ukudla kweVirat kuqukethe ukuzamazama kwamaprotheni, isoya nemifino esikhundleni senyama, amaqanda nemikhiqizo yobisi.

Ngakho-ke, ukudla kwe-vegan kukuthinta kanjani ukusebenza kwezemidlalo? Njengoba ukudla kwe-vegan kungafaki imikhiqizo ethile yobisi nenyama, kusiza abagijimi nabangewona abagijimi ukugcina umzimba onamafutha onenkomba yomzimba ephansi kuya kokulingene (BMI) ^[1] .

Uma uhlela ukuhlala uphilile futhi uthola umzimba onamandla, faka izakhi ezilandelayo ekudleni kwakho kwe-vegan.

1. Amaprotheni

Amaprotheni angenye yama-macronutrients okubalulekile kubagijimi abasha ukusiza ekwakheni nasekulungiseni imisipha. Amaphrotheni ahlinzeka ngesisindo somzimba esinciphile kubasubathi nakwabangebona abasubathi ^[okubili] . Udinga nje ukuthi udle amaprotheni asezingeni eliphakeme kungakapheli amahora amabili ngemuva kokuzivocavoca njengoba kukhulisa ukulungiswa kwemisipha nokukhula.

Ukuze uthole imisipha enamandla, faka imithombo yamaprotheni yemifino efana namantongomane namantongomane, imbewu, ubhontshisi kanye nodali, i-tofu, ubisi lwe-soy, okusanhlamvu okuphelele nemigoqo yamaprotheni.

2. Uvithamini B12

Abaphenyi base-Oregon State University bathole ukuthi abasubathi abangenawo amavithamini B banezinga eliphansi lokuzivocavoca umzimba futhi abakwazi ukulungisa izicubu ezilimele noma ukwakha ubukhulu bemisipha. Futhi, ukuntuleka kwevithamini B12 kungadala ukukhathala okungathinta ukusebenza komsubathi ^[3] .

Imithombo yemifino kavithamini B12 ubisi lwe-soy ne-alimondi, ilayisi, imigoqo yamaprotheni, okusanhlamvu nobhontshisi.

3. I-calcium

I-calcium ingesinye sezakhi ezibaluleke kakhulu kubadlali, ikakhulukazi abasubathi besifazane njengoba isiza ekwakheni amathambo namazinyo aqinile ^[4] . Iphinde ibambe iqhaza elibalulekile ekunciphiseni kwemisipha nokuphumula. Lapho inkontileka yakho yemisipha, i-calcium iphonswa kufayibha yemisipha iyivumela ukuthi ifushane futhi lapho izicubu ziphumula, i-calcium ikhishwa ngaphandle kwe-fiber evumela ukuthi imisipha ibuyele esimweni sayo sokuphumula.

Ukushoda kwalesi simbiwa kubangela ukudikiza kwemisipha kanye namajaqamba. Ukudla okunothe nge-calcium kwabadla imifino kubandakanya ubisi olususelwa ezitshalweni, i-tofu, ijusi ene-calcium, imifino eluhlaza kanye nama-broccoli.

4. Uvithamini D

UVitamin D ungenye yemicronutrient esiza ekwenzeni ngcono ukusebenza kwezemidlalo ^[5] . Inani elanele likavithamini D lingehlisa ukuvuvukala okuphelele komzimba, ukuphuka kwengcindezi kuncishisiwe futhi ukusebenza kwemisipha kwehliswa nakho. Kulula ukuthola uvithamini D njengoba abasubathi benza uqeqesho lwangaphandle. Ungahlangabezana nezidingo zakho zokudla zikavithamini D kusuka kusipinashi, i-kale, ubhontshisi, nemifino ye-collard.

5. Insimbi

Insimbi ikuthuthukisa kanjani ukusebenza kwakho kwezemidlalo? Yebo, lokhu okumbiwa phansi kunikeza umoya-mpilo kumaseli egazi ekugcineni okunikeza amandla okwenza kangcono enkundleni. Umzimba ulahlekelwa yinsimbi encane ngokujuluka okubeka abagijimi abakhuthazelayo engcupheni yokushoda ngensimbi. Abasubathi abantula insimbi lapho-ke abakwazi ukugcina izinga lokushaya kwenhliziyo lizinzile ngesikhathi sokuzivocavoca okulingene namandla amakhulu.

Faka ukudla okudla imifino okunothe okwe-ayoni njengemifino eluhlaza enamaqabunga aluhlaza okotshani, imidumba kanye nodali, amantongomane nemicu.

Nalu uhlelo lokudla imifino lwabasubathi:

• Ukudla kwasekuseni kwasekuseni - Isemishi lemifino elinama-alimondi ayi-4 kuye kwayi-5 nekhofi elimnyama.

• Isidlo sasemini - 1 chapatti enemifino exubile, isaladi le-dal ne-broccoli.

• Ukudla okulula kusihlwa - I-Apple, i-kiwi nobhanana onetiye eluhlaza kanye nama-rice flakes (i-diet chidwa).

• Isidlo sakusihlwa - 1 indishi encane yelayisi elinsundu nesobho semifino nesaladi le-broccoli / isaladi yemifino.

1. [1]URogerson D. (2017). Ukudla kwe-vegan: izeluleko ezisebenzayo kubasubathi kanye nokuzivocavoca umzimba. Ijenali ye-International Society of Sports Nutrition, 14, 36.
2. [okubili]UPhillips, S. M., noVan Loon, uL J. (2011). Amaprotheni okudla kwabasubathi: kusuka kuzidingo kuya ekuvumeleni okuhle. Ijenali yesayensi yezemidlalo, i-29 (sup1), i-S29-S38.
3. [3]UWilliam, M. H. (1989). Ukwengeza i-Vitamin nokusebenza kwezemidlalo. Ijenali yomhlaba wonke yocwaningo lwamavithamini nokondleka. Isengezo = I-Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Ukwengeza, 30, 163-191.
4. [4]UMehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). Ukungenelela komshayeli ukwandisa ukungeniswa kwe-calcium kubagijimi besifazane abasebenza nabo. Ijenali yamazwe omhlaba yokudla okunomsoco wezemidlalo nokuvivinya umzimba, 14 (1), 18-29.
5. [5]Owens, D. J., Allison, R., & Vala, G. L. (2018). UVitamin D kanye ne-Athlete: Izindlela Zamanje Nezinselelo Ezintsha. Umuthi wezemidlalo (Auckland, N.Z.), 48 (Suppl 1), 3-16.

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