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Ma hea e loaʻa ai ka protein?
Pono ʻoe i ka protein e kūkulu ai i ka ʻiʻo, a kūʻē i ka manaʻo kaulana, hiki iā ʻoe ke loaʻa mai ka meaʻai vegan. Hiki iā ʻoe ke ʻai i nā mea āpau mai nā legumes i nā huahana soy a i nā ʻiʻo vegan. Wahi a ka mea aʻoaʻo meaʻai a me ke kākāʻōlelo meaʻai ʻo Rida Mangels, ʻaʻohe wahi hopohopo e pili ana i ka lawa ʻana o ka protein. "ʻOiai ʻo ka protein he meaʻai koʻikoʻi e hana nui i ke ʻano o ka hana ʻana o ko mākou kino, ʻaʻole pono mākou i ka nui o ia mea. ʻO nā koi protein no ka poʻe haʻuki vegan mai ka 0,72g a i ka 1,8g o ka protein no ka kilokani o ke kaumaha o ke kino, "wahi a Mangels.
Ua ʻōlelo ʻo Mangels ʻaʻole pono nā mea pāʻani e ʻai i nā mea ʻoi aku ma mua o ka ʻai ʻai ʻai no ka protein: "ʻAʻole ʻoi aku ka maikaʻi. ʻAʻole hāʻawi nā meaʻai protein kiʻekiʻe i nā pono olakino. Akā ʻo nā meaʻai kiʻekiʻe i loko o ka protein hiki ke hoʻonui i ka pilikia o ka osteoporosis a me ka maʻi kīkī.
ʻO nā huaora a me nā minela
Ma hope o nā nīnau e pili ana i ka protein, ʻo ka mea aʻe e hopohopo nei kekahi poʻe i ka wā e hele ai i ka vegan ke loaʻa nā huaora a me nā minela. ʻO nā mea pāʻani e ʻimi ana e loaʻa ka nui o ka ʻiʻo pono e hōʻoia i ka loaʻa ʻana o nā meaʻai āpau e pono ai lākou.
ʻO kekahi o nā pilikia maʻamau i loaʻa i ka poʻe vegan ka nele i ka huaora B12, akā ʻaʻole nā vegan wale nō ka mea i loaʻa i kēia. ʻO ka ʻoiaʻiʻo, ʻo ka mea ʻai ʻole i ka meaʻai kaulike, hiki ke hoʻomohala i kahi hemahema o ka huaora B12, ʻo ka nele o ia mea e hopena pinepine ai i ka luhi a me ke kaumaha. No ka loaʻa ʻana o ka B12, pono ʻoe e ʻai mau i nā kīʻaha paʻa, hū, a me nā halo. Hiki iā ʻoe ke inu i ka waiū vegan a lawe i nā huaora hou inā pono ʻoe.
Hiki i ka nele o ka Vitamin D ke hoʻoulu i ka ʻeha ʻiʻo a me ka luhi a me ke kaumaha. E ʻai pono ʻoe, e ʻike mau i ka lā, a e lawe i nā mea hoʻohui kūpono e pale ai i ka nele o ka huaora D.
Pehea e lawa ai nā calorie?
ʻO ka nele o nā calorie kekahi pilikia no nā bodybuilders a me nā mea pāʻani i hoʻololi i ka veganism. Eia naʻe, ʻaʻole paʻakikī loa ka lanakila ʻana i kēia pilikia, ua lawa ia e hoʻohui i nā meaʻai maikaʻi i kāu ʻai.
ʻO nā huaʻai a me nā huaʻai he haʻahaʻa loa i nā calorie, a ma muli o ka hopena, hiki ke paʻakikī i nā mea pāʻani ke loaʻa ka nui o nā calorie. I kēia hihia, pono ʻoe e hoʻolohe i nā nati, nā hua a me ka maiʻa. Hiki iā ʻoe ke hoʻohui iā lākou i ka smoothies a i ʻole e ʻai iā lākou e like me nā mea ʻai.
Hiki paha ke lilo i bodybuilder kūleʻa i ka meaʻai vegan?
ʻO Massimo Brunaccioni he kanaka hana kino Italia i hoʻoholo e lilo i vegan a hoʻokūkū mau i nā hoʻokūkū honua. Ua hoʻonoho ʻo ia i ka lua ma ka hoʻokūkū Natural Bodybuilding Federation 2018. Ma 2017 a me 2018, ʻo ia ka mea maikaʻi loa ma ka māhele amateur WNBF USA. "ʻAʻole hiki i kekahi ke hoʻopaʻapaʻa ʻaʻole hiki i nā vegans ke lanakila i ka bodybuilding. Manaʻo wau e hoʻopau koke ka poʻe i kēia mau moʻolelo naʻaupō a me ka manaʻoʻiʻo, e like me kaʻu i hana ai i ʻehiku mau makahiki i hala, "e manaʻoʻiʻo ka mea hoʻokūkū.
I ka Mei i hala aku nei, ua haʻi ʻia ʻeono mau mea hoʻolale kino vegan kaulana i ka hui ʻo You Plant-Based Guide, me Robert Chick, Vanessa Espinosa, Will Tucker, Dr. Angie Sadeghi, a me Ella Madgers o Sexy Fit Vegan kaulana. Ua haʻi lākou i kā lākou mau mea huna e pili ana i ka noho kino a loaʻa ka nui o ka protein.
"He ʻoiaʻiʻo, ʻo ka veganism ka mea hōʻoluʻolu, hoʻoikaika a hāʻawi i kou kino i nā meaʻai maikaʻi loa e pono ai ke olakino. Ke ʻoki nei ʻoe i nā momona maikaʻi ʻole, nā hormones, a me nā lāʻau lapaʻau i loaʻa i loko o ka ʻiʻo a me ka waiu, a inā ʻoe e ʻai i nā mea kūlohelohe a ʻaʻole i hoʻoponopono ʻia i ka hapa nui o ka manawa, e loaʻa iā ʻoe kou kino i ke ʻano maikaʻi a me ke ʻano sexy," wahi a Madgers ma kāna pūnaewele.
He aha kāu e ʻai ai a inu ai e kūkulu ai i ka ʻiʻo ma ka meaʻai vegan?
1. Kalori Ola
He mea paʻakikī nā mea hana kino Vegan e ʻai i nā calorie. Inā ʻaʻole lawa nā calorie, hiki iā ʻoe ke hoʻomaka e lilo i ke kaumaha o ke kino.
No ka hōʻoia e loaʻa iā ʻoe ka nui o nā calorie, hiki iā ʻoe ke hoʻomaka i ka lawe ʻana i nā mea hoʻohui vegan bodybuilding. Pono ʻoe e hōʻoia i kāu ʻai ʻana i nā meaʻai kūpono. Loaʻa ka protein olakino i nā nati, quinoa, a me kekahi mau huaʻai e like me nā hua waina a me ka maiʻa.
ʻO ka pāpaʻi pīkī a me ka pata ʻalemona he mau meaʻai maikaʻi loa, e like me nā mea kanu waiu waiu. He nui ka protein i ka waiu soy. Hiki iā ʻoe ke ʻai i nā ʻiʻo vegan kiʻekiʻe. E ʻai i ka tempeh, tofu, seitan i mea e lawa ai nā calorie. Hiki iāʻoe ke kuke me kaʻaila niu, kahi e hoʻonui ai i ka calorie.
2. ʻAi i nā kaʻa kaʻa ola
Mai makaʻu i nā carbohydrates, e kōkua lākou iā ʻoe e kūkulu i ka ʻiʻo. Akā naʻe, ʻaʻole kēia manaʻo e ʻai ʻoe i nā meaʻai pono ʻole. E hoʻopili i nā kalapona glycemic haʻahaʻa e like me ka pasta palaoa a me ka berena palaoa holoʻokoʻa. E ʻai i ka oatmeal no ka ʻaina kakahiaka a hoʻāʻo e hoʻokomo i nā legumes e like me ka moa, nā lentils, a me nā pī i kēlā me kēia lā.
3. E ʻike e loaʻa iā ʻoe nā Omega-3
ʻO ka Omega-3 fatty acids e kōkua iā ʻoe e kūkulu i ka ʻiʻo a pale i ka hōʻeha. Loaʻa ka hapa nui o nā bodybuilders mai nā iʻa, akā hiki ke loaʻa i nā omega-3 mai nā kumu mea kanu.
ʻO Walnuts kahi kumu maikaʻi o nā omega-3. ʻOi aku ka nui o lākou i ka walnuts ma mua o ka salmon. ʻO nā kumulāʻau Chia, nā ʻanoʻano flax, nā ʻōpuʻu Brussels, ka laiki hihiu, nā aila mea kanu, ka waiū vegan paʻa, a me ka ʻaila algae kekahi mau kumu maikaʻi o nā omega-3 i hoʻokumu ʻia i nā mea kanu.
4. ʻAi liʻiliʻi, akā pinepine
He mea nui e loaʻa iā ʻoe kahi kahe mau o nā meaʻai e like me ka protein, nā momona maikaʻi a me nā ʻakika e kahe ana i loko o kou kino i nā manawa a pau. ʻAʻole wale kēia e kōkua i ka mālama ʻana i kou kino a mākaukau no kāu hoʻomaʻamaʻa e hiki mai ana, kōkua pū kekahi i ka hoʻoikaika ʻana i kāu metabolism a hoʻopau wikiwiki ʻoe i ka momona.
5. Mālama i ka diary meaʻai
E mālama i kāu mea e ʻai ai i ʻike ʻoe i nā meaʻai lāʻau a me nā meaʻai e hana nei no ʻoe. ʻO ka diary meaʻai e kōkua iā ʻoe e hoʻoholo i ka nui o nā calorie a me ka protein āu i ʻai ai i mea e hoʻomaopopo ai i nā mea ʻē aʻe āu e ʻai ai. Hiki iā ʻoe ke hoʻohana i kāu diary meaʻai e hoʻolālā i kāu mau meaʻai no ka pule.
6. ʻO Vegan Protein Powder a me Vegan Bars
Hiki iā ʻoe ke hoʻohui i kāu meaʻai me nā kīʻaha kiʻekiʻe-protein e like me ka vegan protein shakes a me nā bar vegan.