Contents
ʻAʻole pili i ke kumu a me ke kumu e lilo ai ke kanaka i mea ʻai meaʻai - hiki ke ʻokoʻa nā kumu. Mai ka mālama ʻana i kou olakino a hiki i nā kumu hoʻomana. Akā i kēia manawa makemake ʻoe i ka bodybuilding, a ke kū nei ka nīnau i mua ou: e noho i mea ʻai meaʻai a paʻakikī i ka loaʻa ʻana o ka nui o ka ʻiʻo, a hoʻololi paha iā ʻoe iho a hoʻomaka e ʻai i ka ʻiʻo? Ua manaʻo ʻia kēia ʻatikala e kōkua i ka poʻe a pau i mākaukau ʻole e haʻalele i kā lākou mau manaʻo i ka pō i ke kūkulu ʻana i kahi kino kūpono me ka hoʻohana ʻole ʻana i ka meaʻai ʻiʻo.
ʻO ka Vegetarianism, e like me kou ʻike, he 5 mau pae moʻomeheu koʻikoʻi. Hoʻopaʻa inoa mākou i kēia mau "ʻanuʻu o ke alapiʻi o ka hemolele": ka hōʻole ʻana i ka ʻiʻo ʻulaʻula "koko" o nā holoholona koko mahana, ka haʻalele ʻana i ka ʻiʻo manu mai ka meaʻai, ka hōʻole ʻana i ka iʻa a me ka iʻa, ka haʻalele ʻana i nā hua manu mai ka ʻai, ka hōʻole ʻana i nā huahana waiu, ʻo ia hoʻi, ka ʻai wale ʻana i ka meaʻai o ka mea kanu (nā meaʻai vegetarianism - "veganism").
ʻO nā pae a pau o ka hoʻopaʻa ʻana iā ia iho ʻaʻole ia he mea keakea i ke kūkulu ʻana i ka nui o ka ʻiʻo ma ka pae i makemake ʻia. He mea maʻalahi ka hōʻike ʻana: hiki ke hoʻokomo ʻia ka nui o nā macro- a me nā microelements e pono ai no ko mākou kino e ulu i ka nui o ka ʻiʻo i loko o ka papa kuhikuhi "mea ʻai meaʻai" i ka nui.
Aia ma lalo iho nā ʻano macronutrient no nā bodybuilders vegetarian e nānā ana e kūkulu i ka ʻiʻo, a me nā ʻōlelo aʻoaʻo no ka hoʻohui ʻana iā lākou.
kumuʻiʻo
No ka ulu nui ʻana o ka nui o ka ʻiʻo, pono ke kanaka e ʻai i nā protein i ka nui o 1,5 a i kekahi manawa a hiki i 5 g no 1 kg o kona kaumaha kino "maloʻo". ʻO ka maʻamau kēia ma kahi o 200-300 grams o ka protein i kēlā me kēia lā. Pono e hoʻopiha ʻia kēia pūmua - pono e hoʻokomo ʻia nā ʻakika amino koʻikoʻi 8: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine.
ʻO ka pilikia o nā mea hana kino meaʻai "koʻikoʻi" ʻo ia ka haʻahaʻa o nā protein mea kanu. ʻOiaʻiʻo, hiki i nā meaʻai e like me nā nati, nā pī, nā pīni, nā pīni, nā kīʻaha, nā mea kanu, hiki ke loaʻa i ka 35% protein, akā ʻo ke ʻano o ka molekele protein ʻaʻole e hoʻokomo i nā waikawa amino pono āpau.
ʻO ka mea huna o nā mea kanu koʻikoʻi - "vegans" - ʻo ia ke kumu o ka hoʻohui ʻana (mutual complementarity) o nā protein meaʻai. ʻO kēia kumumanaʻo e pili ana i ka lawe ʻana i ʻelua a ʻekolu mau ʻano meaʻai meaʻai like ʻole, aia i kēlā me kēia ʻāpana nā amino acids pono.
Hiki ke loaʻa mai nā ʻakika amino i nele i kahi kumu protein mea kanu mai kekahi. No ka laʻana, ʻo ka ʻaina kakahiaka o ka sopa lentil a me ka berena ʻai holoʻokoʻa loaʻa nā waikawa amino hoʻohui e hana i kahi protein piha. ʻO kekahi laʻana, ʻo ia ka laiki a me ka pī, ka pāpaʻi kulina a i ʻole ka palaoa kulina a me ke kohu pi.
Ma ka ʻai ʻana i kahi kīʻaha i hana ʻia mai nā mea kanu i koho pono ʻia, e loaʻa i ka mea pāʻani kahi protein piha, ʻaʻole pono ʻo ia i nā huahana holoholona e hana i ka protein. Eia nō naʻe, ʻoi aku ka waiwai o ia meaʻai i nā carbohydrates, kahi maikaʻi no ka loaʻa ʻana o ka nui o ka ʻiʻo, akā he kumu maikaʻi ʻole i ka wā o ka hana ma ka hoʻomaha.
ʻO ka mea pōmaikaʻi, ʻo ka loaʻa ʻana o nā huahana soy a me nā mea hoʻohui haʻuki i ke ʻano o ka soy protein hiki ke noʻonoʻo ʻia he hopena i nā pilikia me ka nui o nā haʻalulu a me ka hoʻohui ʻana i ka meaʻai. Hoʻopiha piha ʻia ka protein soy a loaʻa i nā waikawa amino pono āpau. ʻO ka nele a i ʻole ka hemahema o nā waikawa amino pono e alakaʻi i ka stunting, ke kaumaha o ke kaumaha, nā maʻi metabolic, a me ka hemahema - i ka make ʻana o ke kino. A inā ulu kou mau ʻiʻo, a laila ʻaʻohe nīnau o ka haʻahaʻa o ka meaʻai mea kanu.
Inā ʻaʻole ʻoe he "vegan", hiki iā ʻoe ke hoʻohui i kāu papa kuhikuhi me nā protein holoholona "non-meat" kiʻekiʻe.
ʻO nā huahana waiū momona haʻahaʻa no nā mea ʻai lacto
ʻO ka cheese cottage haʻahaʻa haʻahaʻa he huahana maikaʻi loa no ke kūkulu ʻana i ka nui o ka ʻiʻo. ʻO kahi kīʻaha punahele o nā bodybuilders meaʻai, ʻai ka hapa nui o lākou mai 500 grams a 1 kg i kēlā me kēia lā! ʻO wau iho ke alakaʻi nei i kēia hana no 10 mau makahiki i kēia manawa, a ke mālama nei au i ka cheese cottage e like me ka berena. ʻO 100 grams o ka paʻakai maloʻo maloʻo maikaʻi e pili ana i 18 g o ka protein piha, 0 a 5 g o ka momona momona, a ʻaʻole iʻoi aku ma mua o 2 g o nā kalapona.
Waiū skimmed – Ua lohe mua anei ʻoe i ka moʻolelo o ka hoʻomākaukau ʻana o Sergio Oliva no ka hoʻokūkū ʻo Mr. Olympia, ʻoiai e hana ikaika ana ma kahi kahua kūkulu hale a ʻai kokoke i ka berena a me ka waiū wale nō? ʻO 100 grams o ka waiū momona ʻole he 0 a 1 g o ka momona, 3,5 g o ka protein a me 3,5 g o ka waiū kō. Hiki nō hoʻi iā ʻoe ke hoʻohana i nā huahana waiu momona haʻahaʻa.
kona kaikea a
ʻO ka meaʻai "mea hana" kuʻuna no ka loaʻa ʻana o ka nui o ka ʻiʻo ke manaʻo nei he 20% o ka nui o ka caloric intake e loaʻa i ka momona. Ma ke ʻano o ka hana biochemical, hiki ke hoʻokaʻawale ʻia nā momona i ʻekolu ʻano: saturated, unsaturated a polyunsaturated.
Paipai ʻia nā bodybuilders e hoʻemi i ka pākēneka o ka momona momona i ka meaʻai e like me ka hiki, e hilinaʻi ana i nā momona unsaturated a polyunsaturated., no ka mea hiki iā ʻoe ke hoʻoponopono pono i nā pilikia me ka cholesterol kiʻekiʻe a me ka momona subcutaneous keu.
Hiki i ka mea ʻai meaʻai ke hāʻawi maʻalahi i ko lākou kino i ka nui o ka momona unsaturated e pono ai ma o ka hoʻokomo ʻana i nā avocados, nā pīni a me nā nati cashew, nā ʻoliva a me ka aila ʻoliva i loko o ka meaʻai. ʻO nā meaʻai e like me nā ʻalemona, ka walnuts, ka sunflower, ke kulina a me ka ʻaila soy he kumu maikaʻi loa ia o nā momona polyunsaturated.
Carbohydrates
Inā hoʻopōmaikaʻi wale ʻia kahi ʻāpana o ka protein iā ʻoe, a laila ʻaʻole e lohi ka nui o nā kalapona e hoʻololi i ka momona hoʻopailua, kahi e uhi pono ai i nā cubes ʻōpū. Uaʻike nuiʻiaʻo nā kumu maikaʻi loa o ka sugars i kaʻai o nā bodybuilders he mau mea kanu i loaʻa ka haʻahaʻa glycemic index a waiwai i ka fiber. ʻO ka mea mua, ʻo ia nā huahana e like me ka laiki, buckwheat, ʻuala, pasta i hana ʻia mai ka palaoa ʻeleʻele a me ka palaoa wholemeal.
ʻAʻole au e ʻōlelo i ka ʻai ʻana i nā huaʻai momona momona i ka fructose a me ka ʻai ʻana i nā meaʻai momona ma ka laulā., e hoapono ana iaia iho me ka olelo "Aia au i keia manawa o ka hana ma ka lehulehu, a hiki ia'u ke ai i kekahi mea." ʻAʻole hiki iā ʻoe ke kūkulu i ka puʻupuʻu ikaika a maikaʻi inā ʻaʻole ʻoe e hoʻopaʻa paʻa i ka nui a me ka maikaʻi o nā carbohydrates i kāu ʻai. ʻO ka maʻamau, no ka ulu ʻana o ka ʻiʻo, lawa ka lawe ʻana mai ka 2 a 4 g o ke kō i ka kilo o ke kaumaha o ke kino i kēlā me kēia lā, e puʻunaue ana i kēia ʻano i nā ʻāpana he nui, a ʻai i kēia mau ʻāpana ma waena o 9.00 a me 18.00. Eia nō naʻe, ʻo kēia mau helu he paʻa wale nō a pono e helu ʻia ma muli o ka ʻikepili pilikino.
Inā ʻaʻole ʻoe makemake e ʻauʻau i ka momona waiwai ʻole, e hoʻomaka i ka helu ʻana a me ka mālama ʻana i kāu ʻai kalapona i kēlā me kēia lā. E hoʻoholo no ʻoe iho i ke ʻano o kēlā me kēia lā o ke kō. Hoʻokahi a ʻelua paha o ka pule, i ke kakahiaka, e ana i kou pōʻai pūhaka i kou inhale a exhale, a me ka nui o kou mau lima, nā wāwae, a me ka umauma. E mālama i kahi diary o kāu ʻikepili hoʻomaʻamaʻa ikaika, ʻikepili anthropometric, a me ka ʻai ʻana i ka carbohydrate. E huki i nā hopena kūpono mai ka ʻikepili. Inā ʻaʻohe piʻi o ka ikaika a me ka nui o ka ʻiʻo, e hoʻonui iki i ka nui o kēlā me kēia lā o nā carbohydrates.
Inā ʻaʻole e hoʻonui ka hoʻohui ʻana o nā sugars i nā hopena, akā e hoʻonui wale i ka nui o ka momona o ka ʻōpū, e ʻoki mālie i nā carbohydrates a hoʻomaka e ʻimi i kāu mau hewa. E ho'āʻo e hoʻonui i ka nui o ka protein a i ʻole nā momona maikaʻi i kāu ʻai. E noʻonoʻo hou i kāu ʻōnaehana hoʻomaʻamaʻa. E hoʻopau i ka hiki ke hoʻomaʻamaʻa nui, e nānā i nā hoʻomaʻamaʻa kumu ʻoiai e hoʻemi ana i ka lōʻihi o ka hoʻomaʻamaʻa ʻana a me ka hōʻemi ʻana i ke alapine o ke aʻo ʻana.
lako paʻa
ʻAʻole hiki i kēia mea ke hoʻopilikia nui i ka ulu ʻana o ka nui o ka muscle o ka bodybuilder, no ka mea, ʻaʻole ia he macronutrient, ʻo ia hoʻi, ka mea nui o ka meaʻai, e like me nā protein a i ʻole nā carbohydrates. No ke aha ke ʻano nui o kēia, ʻoiaʻiʻo, he mea maʻamau maʻamau, i ka wā e pili ana i ka vegetarianism? ʻAʻole hiki ke loaʻa ka pae maʻamau o ka hao-hemoglobin me ka ʻole o ka ʻiʻo, hānau a hānau i kahi keiki maʻamau, hānai keiki a kūkulu paha i nā ʻiʻo ikaika? Hōʻike ka hoʻomaʻamaʻa ʻana i ka mea ʻē aʻe, a e noʻonoʻo mākou i ke kumumanaʻo.
ʻO ka hao kekahi māhele o ka hemoglobin, e hāʻawi ana i ka oxygen i kēlā me kēia wahi o ke kino kanaka. ʻO ka nui o ka hao i kēlā me kēia lā ma kahi o 20 mg no nā wahine a me 10 mg no nā kāne. ʻElua ʻano hao: hematogenous a me non-hematogenous. Loaʻa nā ʻano hao hematogenous i ka iʻa a me ka ʻiʻo, non-hematogenous - i nā mea kanu.
ʻO 10% wale nō o ka hao i ʻai ʻia e ʻai ʻia mai ka meaʻai, e ʻōlelo ana, ʻo ka mea mua, e pili ana i ke ʻano akahele o ko mākou kino i kēia microelement. ʻO ka ʻōlelo "maikaʻi nā mea hoʻohui hao no kou olakino" ʻo ia kekahi o nā moʻolelo weliweli loa. Ua manaʻo ʻia ʻo ke kumu o kēia moʻolelo ʻo ka "boom hao" o ka hoʻolaha televise i hana ʻia ma ʻAmelika 50 mau makahiki i hala. Ua kani ka hoʻolaha e like me kēia: "Ke pilikia nei ʻoe i ka nele o ka hao i loko o ke koko?", Ua lilo ia i hōʻailona honua no nā hōʻike o ka luhi i nā ʻAmelika.
I ka manawa like, ʻo ka hao, ʻoiai he mea pono i nā puʻupuʻu liʻiliʻi, he mea hoʻoweliweli maoli ia i ke olakino kanaka ma nā kau kiʻekiʻe. Ua lohe nā kānaka a pau e pili ana i nā pono o nā antioxidants e hoʻolohi i ke kaʻina hana ʻelemakule a hoʻemi i ka manawa o ka maʻi kanesa. I ka manawa like, ʻaʻohe mea kānalua i ka hao he pro-oxidant a hoʻoulu i ka hana o nā radical manuahi. ʻO ka pae ferritin kiʻekiʻe (ka pae hao) e maʻalahi ai ke kanaka i nā maʻi like ʻole, me nā ʻano maʻi maʻi like ʻole, e like me ka maʻi kanesa o ka akemāmā, kolone, ʻōpū, a me ka esophagus. Hoʻonui ia i ka pōʻino o ke kino i ka puʻuwai a me ka hahau ʻana.
Haʻaheo ka poʻe mea kanu i ka 70% ka liʻiliʻi o ka loaʻa ʻana o ka maʻi kanesa, no ka mea, ua emi iki ko lakou pae ferritin, eia nae, ua lawa no ka malama ana i na hana physiological a pau i ka pae ma'amau.
Laina lalo: Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, e ʻai i nā meaʻai waiwai hao ʻē aʻe i kēlā me kēia manawa (Spinach, maloʻo apricots, apricots, huawaina), akā, e pale aku noʻonoʻo noʻonoʻo hoʻomāinoino i nā mea hoʻohui hao.
Nā pono o ka Vegetarianism
1. E ho'ēmi i ka pilikia o ka maʻi ʻaʻaʻa coronary 2. E hoʻemi i ke kiʻekiʻe o ke koko o ka lipoprotein haʻahaʻa haʻahaʻa ("ʻino" cholesterol) 3. E hoʻohaʻahaʻa i ke koko 4. E hoʻemi i ka pilikia o nā ʻano maʻi maʻi maʻi 5. E hoʻemi i ka nui o ka momona 6. E hoʻemi ka pilikia o ka ma'i ma'i 'a'ole i hilina'i i ka insulin 7. Nā ma'i li'ili'i o ka'ōpū o ka'ōpū 8. Ho'iho'i hou 'ia o ka atherosclerosis 9. Ho'emi i ka pilikia o ka nephrolithiasis