Nā ʻōlelo paipai no nā ʻōlapa mea ʻai

Aia kekahi manaʻo he ʻano ʻokoʻa ka papaʻai o nā ʻōlapa mea ʻai ʻole mai kekahi papaʻai kaulike, koe wale nō ka ʻiʻo, a lākou i hōʻole ʻino ai. Ke hoʻopili wale nei iā ia, manaʻo nui kekahi o lākou a hoʻomau i ka paʻi ʻana i nā moʻolelo a lākou i hoʻonohonoho ai, ʻoiai hāʻawi kekahi i kekahi manawa a hoʻi i ka square. ʻIke nā loea i nā kumu o kēia hanana i ka nele o ka ʻike. I nā huaʻōlelo ʻē aʻe, ʻaʻole ʻike mau ka poʻe āpau e pili ana i nā mea ʻoi loa o nā macronutrients e pono ai i ka mea ʻaʻaʻai meaʻai, a pehea e loaʻa ai iā lākou.

Nā haʻuki a me nā ʻano mea ʻai ʻole

He aha ka vegetarianism? ʻO kēia ke akeakamai holoʻokoʻa, mahalo i hiki i kēlā me kēia mea ke hoʻopiha i ko lākou mau makemake a me nā pono no ka meaʻai. ʻOiaʻiʻo, i kēia lā ʻike ka honua ma mua o 15 o kona ʻano. ʻO wai ka mea ʻoi loa no ka mea ʻaʻaʻai meaʻai? ʻIke ʻia ʻo ia wale nō ka hiki ke pane i kēia nīnau.

I ka hopena, ʻo ka hoʻololi maikaʻi loa i ka vegetarianism e pili ana i ka hele ʻana i 5 mau hanana kūikawā:

  • hōʻole i ka ʻiʻo o nā holoholona wela;
  • hōʻole i kaʻiʻo moa;
  • hōʻole ʻana i ka iʻa a me nā iʻa kai;
  • hōʻole o nā hua manu;
  • ka hōʻole ʻana i nā huahana waiu.

A ʻo wai ka mea ʻike i kāna mea e makemake ai e kū. ʻOiai, ma lalo o nā ʻōlelo aʻoaʻo a ka poʻe loea, e loaʻa i ke kino kāna iho ponoʻī, a ʻo ka mea haʻuki iā ia iho e manaʻo maikaʻi. Eia nō naʻe, hiki iā ia ke hoʻomau i ke kūkulu ʻana i ka nui o nā mākala inā pono a hoʻonohonoho i nā moʻolelo hou.

Nā Kūlana Nutritional Practical no nā Athletes Vegetarian

No ka hauʻoli a me ke olakino, ʻaʻole pono kahi mea nui i ka haʻuki:

  • e hoʻihoʻi i kaʻiʻo o ka mākala;
  • nā wikamina A, B1, B2, B6, B12, C, E;
  • a me nā mea kōkua e like me ka zinc, calcium a me ka potassium.

Hiki iā ʻoe ke hoʻopiha iā lākou wale nō ma ka noʻonoʻo pono ʻana ma o ka hoʻolālā papaʻai i kēlā me kēia pule a me ka hōʻoia ʻana i ka papa kuhikuhi ʻokoʻa loa i hiki. Akā ʻo ka mea hoihoi loa i kekahi mau hihia, ʻaʻole weliweli ka hemahema o nā wikamina a me nā minelala, akā ʻo kā lākou mea i ʻoi aku. Akā ʻo ka mea mua ma mua.

kumuʻiʻo

I mea e ulu ai ka nui o nā mākala, pono i kahi ʻālapa e lawe i 250 - 300 g o ka protein i kēlā me kēia lā. ʻAʻole hōʻike ʻia kēia kiʻi i ka manawa wale, akā lawe ʻia i ka helu o 1,5 - 5 g protein no kēlā me kēia kilokilo o ke "kino" kaumaha o ke kino. Eia kekahi, pono e hoʻopiha i kēia protein. I nā huaʻōlelo ʻē aʻe, ʻelua mau amino amino pono: tryptophan, methionine, threonine, leucine, valine, isoleucine, phenylalanine.

Paʻakikī pinepine ka poʻe Vegan me kēia ma muli o ka haʻahaʻa o nā mea kanu mea kanu, a maʻalahi lākou e lanakila ma muli o ke kumu o ka hoʻohui, a i ʻole ka hoʻohui. ʻO kēia ka manawa e ʻai ʻia ai kekahi mau ʻano meaʻai meaʻai i ka manawa hoʻokahi, aia kēlā me kēia mea i kahi ʻāpana o nā waikawa amino pono. ʻO nā hiʻohiʻona kaulana o kēia ka ʻaina kakahiaka o ka sopa a me ka berena ʻai holoʻokoʻa, ka laiki a me nā pī, nā ʻuala a me ka pāpaʻi kulina. ʻO ka drawback wale nō o kēia "meaʻai" ʻo ka nui o nā carbohydrates. ʻOiaʻiʻo, pono ka mea pāʻani iā ​​​​lākou, akā i ka hoʻohaʻahaʻa, inā ʻaʻole hiki iā ʻoe ke poina i kekahi manawa e pili ana i ka hoʻomaha. Akā ma ʻaneʻi hiki ke hoʻoponopono i ke kūlana. ʻO nā huahana soy a me nā mea hoʻohui meaʻai e pili ana iā lākou no nā mea pāʻani e hoʻoponopono i ka pilikia o ka nui o nā kalapona ma muli o ka pono o ka protein soy.

He mea maʻalahi ia no ka lacto-vegetarians. Hiki iā lākou ke kūʻai aku i nā huahana waiu momona haʻahaʻa, no ka laʻana, e hoʻolako iā lākou iho me ka nui o ka protein e like me ka hiki. ʻO ka mea e mahalo ai, ma waena o nā mea hana kino meaʻai meaʻai, ʻo ka cheese cottage haʻahaʻa i waena o nā kīʻaha punahele nui a lākou e ʻai ai i kēlā me kēia lā. Ma ke ala, ua hōʻoia maikaʻi ka waiū skim. Ma hope o nā mea a pau, nui ka poʻe i lohe e pili ana i ka kaulana i nā pōʻai bodybuilding Sergio Oliva i mākaukau no ka hoʻokūkū "Mr. Olympia" ma ka berena a me ka waiū. A ʻo kēia me ka ʻoiaʻiʻo ua palau ʻo ia ma kahi kahua kūkulu. A no ka mea ma ka 100 g o ka waiū skim aia a hiki i ka 3,5 g o ka protein a hiki i ka 1 g o ka momona. ʻO ka hope, ma ke ala, he mea nui hoʻi.

kona kaikea a

He aha ka mea e ʻike ai i ka mea ʻolokeo Vegetarian e pili ana i nā momona? Hoʻokaʻawale ʻia lākou āpau i ʻekolu mau ʻano:

  1. 1 ʻO ka poʻe nona nā molekala i hoʻopiha piha ʻia me ka hydrogen. Ma kēia ʻano, ke komo lākou i ke kahe koko, hana lākou i nā mea i waiho ʻia i loko o ke kiko adipose. Ma ke ala, ʻo ka momona momona kahi kumu o ka cholesterol maikaʻi ʻole. ʻO ka laʻana maopopo loa o ia mau momona ʻo ka margarine. Eia nō naʻe, loaʻa nō hoʻi lākou i loko o ka hua manu, nā huahana waiu, ke kokoleka, no laila ʻoi aku ka maikaʻi o ka hoʻohana ʻana;
  2. 2 - kēlā me kēia, nā mea i loaʻa ʻole ka nui o ka hydrogen, a ʻo ia hoʻi. Hoʻohui, komo pinepine lākou i loko o ke kino i kahi moku wai, no laila lawe maʻalahi ʻia lākou, ʻoiai ka hopena maikaʻi ma luna o ia mea a hoʻohaʻahaʻa i ka pae o ka maikaʻi kolesterol. ʻO nā kumu o nā momona momona ʻole nā ​​aila mea kanu, nā nati, nā iʻa, nā ʻanoʻano, nā ʻoliva, nā avocados;
  3. 3 - i nā huaʻōlelo "unsaturated loa". Pono ʻole e ʻōlelo, ua manaʻo ʻia he maikaʻi loa lākou. Hiki iā ʻoe ke hoʻonui i kou kino me lākou me ka hoʻohana ʻana i nā aila mea kanu, nā ʻanoʻano, nā nati a me nā iʻa.

ʻO nā poʻe haʻuki, a me nā poʻe e ʻimi wale nei e lilo i ka kaupaona ma o ka hoʻoikaika kino, pono e hōʻemi i ka nui o nā momona momona, e hoʻololi iā lākou me nā mea unsaturated a polyunsaturated. Eia kekahi, a laila e hopena maikaʻi ʻia ma muli wale nō o kā lākou hopena, akā ma ke ʻano hoʻi o ke olakino, ke ʻano, ma ka hana o ka ʻōnaehana ʻōnaehana.

Carbohydrates

Hoʻopuni lākou i nā mea nui ʻekolu e hui pū i ka papaʻai kaulike, akā ʻaʻole lākou e pōmaikaʻi i ke kino. ʻO ka ʻoiaʻiʻo ua waiho ʻia kahi ʻoi aku o nā haʻalā e lākou "no ka hope" i ke ʻano o ka momona subcutaneile. A ʻo ia hoʻi, ʻaʻole e ʻike ka mea haʻuki i nā pahu ʻōpū i makemake ʻia no ka manawa lōʻihi loa. I mea e pale ai i kēia kūlana a hāʻawi iā ʻoe iho me ka ikehu, hiki iā ʻoe ke ʻai i nā meaʻai o nā mea kanu me ka helu glycemic haʻahaʻa a. Ke kamaʻilio nei mākou e pili ana i ka palaoa, kaʻuala, laiki, pasta palaoa ʻeleʻele, berena wholemeal.

I ka manawa like, ʻoi aku ka maikaʻi o ka palena ʻana i ka nui o nā mea momona, me nā huaʻai. Ma muli wale nō o ke kūkulu ʻana i nā puʻupuʻu puʻupuʻu ikaika, pono ʻoe e ʻai ma mua o 4 mau kō o ke kō no kēlā me kēia kilokilo o ke kaumaha o ke kino i kēlā me kēia lā, ʻoi aku ka maikaʻi ma mua o 9 am a ma hope o 6 pm. ʻOiai hiki iā ʻoe ke hoʻoponopono mau i ka manawa, ma muli o nā ʻano pākahi o ke kino a me nā hana o kēlā me kēia lā.

Hiki iā ʻoe ke hōʻoia he maʻamau nā mea āpau me ka nui a me ka maikaʻi o nā huehue i loko o ke kino e ka kaohi ʻana i ka ulu ʻana o nā mākala. E hana ai i kēia, pono ʻoe e helu no ʻoe i ka huina ʻoi loa o nā kō e hoʻopau ʻia i kēlā me kēia lā, a laila ana wale i ke anapuni o ka pūhaka i ka manawa o ka inhalation a me ka exhalation me ka nui o nā wāwae, nā lima a me ka umauma. ʻAʻole pono e hana i kēia i kēlā me kēia lā, akā ma ka liʻiliʻi 2-3 mau manawa i ka pule. ʻOi aku ka maikaʻi e hoʻopaʻa i ka ʻikepili i loaʻa i ka diary o nā hōʻailona hoʻomaʻamaʻa i mea e huki ai i nā hopena pololei e pili ana iā lākou.

I nā huaʻōlelo ʻē aʻe, inā ʻaʻole e alakaʻi ka hoʻonui ʻana i ka nui o nā kō i nā hopena ʻoi aku ka maikaʻi, hiki iā ʻoe me ka lunamanaʻo maʻemaʻe ke hoʻokahe i kekahi ʻāpana o nā huehue no ka protein a me nā momona momona ʻOiaʻiʻo, ma mua o ia mea pono ʻoe e noʻonoʻo hou i kāu mau manaʻo ma ka lōʻihi o ke aʻo ʻana, me ka waiho ʻole i ka "hana". ʻO ia nō paha ke kumu o ka holo pono ʻole.

hao

ʻO nā hoʻopaʻapaʻa lapaʻau āpau e pili ana i ka omnivorousness e pili ana i ka nele o ka nui o ka hao i koi ʻia i nā meaʻai mea kanu. Aia kekahi manaʻo he hemahema ka poʻe hōʻole i kaʻiʻo i kēia kumumanaʻo, a, no laila, a. Akā i ka hoʻomaʻamaʻa huli ia ʻaʻole ia āpau a ʻaʻole mau. Pili ia i nā ʻano hao a me ke ʻano o ka meaola iā ia iho.

Aia ka hao heme a heme ole… Loaʻa ka mua i ka ʻiʻo a me ka iʻa, ʻo ka lua ma nā mea kanu. Eia kekahi, ua hoʻohui ʻia nā ʻano ʻelua e ke kino, akā naʻe, me nā ʻano like ʻole. ʻO ka lawe ʻana o ka hao non-heme e pili ana i ka nui o kēia ʻano trace i loko o ke kino. Inā liʻiliʻi loa, ʻoi aku ka wikiwiki o ke kahe ʻana, a inā i ʻoi aku ka nui o ia mea, ʻoi aku ka mālie. Eia kekahi, pili ka degere o ka solubility i loko o ka ʻōpū, a pili pono ia e ka maikaʻi o ka meaʻai. Eia nō naʻe, ʻōlelo wale kēia mau mea e makaʻala loa ke kino i ka gland. Ua hōʻoia ʻia kēia ʻoiaʻiʻo ma ka ʻoiaʻiʻo ʻo 10% wale nō o ka nui o ka nui i hoʻopaʻa ʻia mai ia mea.

Akā ʻo ka mea hoihoi loa ia he mea pūʻiwa ʻole kēia, no ka mea he mea pono wale kēia microelement i nā kau liʻiliʻi. ʻO ka hao nui, he prooxidant maoli ia, hoʻolaha i ka hana o nā radical manuahi. ʻO kēia ka mea, ʻokoʻa, i nā nui he nui, hoʻopili maikaʻi ia i ke kino a hoʻemi i ke kēkelē o kona maʻalahi i nā maʻi like ʻole, e like me ka maʻi ʻaʻai a me nā maʻi o ka ʻōnaehana cardiovascular.

ʻO ka ʻōlelo ʻana e lawe mai ka hao kiʻekiʻe i ka pōmaikaʻi nui i nā kānaka, ʻaʻole ia he moʻolelo wale nō i hānau ʻia ma kahi o ka hapalua haneli i hala aku nei ma United States mahalo i ka hoʻoikaika ʻana o nā mea kūʻai aku. ʻO ka hopena, ua maʻa ka poʻe i ka hoʻopili ʻana i nā hōʻike o ka luhi me ka nele o ka hao, ʻaʻole hoʻi i manaʻo ʻia he 10 mg wale nō o kēia trace element i kēlā me kēia lā, a me ka wahine - 20 mg. Eia naʻe, ʻaʻole kēia manaʻo he pono ʻoe e hōʻole i nā huahana me kāna ʻike. Akā, mai ka noonoo ole hoʻohana o ka meaʻai kumukanawai a me ka hao i loko o ka haku mele 'ana. Eia kekahi, e like me ka ʻōlelo a nā kauka, hiki iā lākou ke hoʻohana wale i ka pae o ka hoʻololi ʻana i ka meaʻai meaʻai, ke hoʻololi ke kino o kekahi poʻe i ka absorption o ka hao non-heme.

Maliʻa paha ʻo kekahi o nā mea pono e pono ai ke hoʻopau ʻia ma ke ʻano he papaʻai meaʻai kēia.

Vitamin B12

Pono ka Vitamin B12 no ke olakino o kēlā me kēia kanaka. No ka mea, komo ia i nā kaʻina o ka hematopoiesis a pili i ka hana o ka ʻōnaehana nerve. A ʻoiai hiki i nā mea ʻai meaʻai lacto-ovo ke loaʻa iā ia mai nā huahana waiu a me nā hua, ʻoi aku ka paʻakikī no nā vegans. ʻAʻohe meaʻai mea kanu i hoʻopaʻa ʻia me kēia huaora, no laila hiki iā lākou ke lawe wale ia mai ka laiki a me nā mea inu soy, nā cereals kakahiaka.

ʻAʻohe palena o kēlā me kēia lā no ka lawe ʻana i ka wikamina B12. Akā ua hoʻokumu ʻia hiki iā ia iho ke hōʻiliʻili i loko o ke kino a mālama ʻia ma laila a hiki i kekahi mau makahiki. No laila, ʻaʻole pono e hopohopo nā poʻe i lilo i mau haʻuki vegan no ka hapa mua i ka wā mua, ʻoiai ke koi nei nā kauka i kāna hana i koi ʻia ma ke ʻano o nā mea hoʻopili pono like ʻole. Hōʻike lākou i kēia me ka hiki ʻole ke nānā i ka pae o ka huaʻai B12 i loko o ke kino, a hiki ke ʻike ʻia kahi hemahema ke hoʻomaka wale nā ​​hana i hiki ʻole ke hoʻoliʻiliʻi i ka hana o ka ʻōnaehana.

Mai nā mea i luna aʻe nei, hiki i kekahi ke huki i hoʻokahi wale nō hopena: e ʻokoʻa ka meaʻai, akā maikaʻi nā mea āpau i ka hoʻohaʻahaʻa. Pili kēia i ka nui o ka meaʻai. Pono ʻoe e ʻai no laila e māʻona ʻoe me ka ʻai ʻole ʻole. I nā mahele o nā meaola, hiki iā ʻoe ke kiaʻi i nā ʻōlelo aʻoaʻo a Lance Armstrong lāua ʻo Chris Carmichael, i ho'ākāka ʻia ma ka puke "Food for Fitness", e like me ka mea e pono ai ka ʻoloka.

  • 13% polokina;
  • 65% hāpale ʻaʻā;
  • 22% momona.

ʻOiaʻiʻo, hiki ke hoʻololi i nā helu ma muli o ka ikaika o ka hoʻomaʻamaʻa.

Nā ʻatikala hou aʻe e pili ana i ka vegetarianism:

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