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U ka fumana protheine hokae?
U hloka protheine ho haha mesifa, 'me ho fapana le tumelo e tloaelehileng, u ka e fumana ho tsoa lijong tsa vegan. U ka ja ntho e 'ngoe le e' ngoe ho tloha ho limela ho ea ho lihlahisoa tsa soya ho ea ho nama ea vegan. Ho ea ka setsebi sa lijo le moeletsi oa phepo e nepahetseng Rida Mangels, ho tšoenyeha leha e le hofe mabapi le ho fumana protheine e lekaneng ho fosahetse. “Le hoja ka sebele protheine e le limatlafatsi tsa bohlokoa tse phethang karolo ea bohlokoa tseleng eo ’mele ea rōna e sebetsang ka eona, ha re e hloke ka bongata bo boholo. Litlhoko tsa protheine bakeng sa baatlelete ba vegan li tloha ho 0,72g ho isa ho 1,8g ea protheine ka kilogram ea boima ba 'mele, "ho bolela Mangels.
Mangels o lemosa hore baatlelete ha baa lokela ho ja ho feta tekano ea lijo e khothalletsoang bakeng sa protheine: “Ho hongata ha ho molemo. Lijo tse phahameng tsa protheine ha li fane ka melemo ea bophelo bo botle. Empa ho ja lijo tse nang le protheine e ngata ho ka eketsa kotsi ea lefu la ho fokola ha masapo le lefu la liphio.”
Li-vithamine le liminerale
Kamora lipotso mabapi le protheine, ntho e latelang eo batho ba bang ba tšoenyehang ka eona ha ba ea vegan ke ho fumana livithamine le liminerale. Baatlelete ba batlang ho fumana boima ba mesifa ba hloka ho etsa bonnete ba hore ba fumana limatlafatsi tsohle tseo ba li hlokang.
E 'ngoe ea mathata a atileng haholo li-vegans tse ngata ke khaello ea vithamine B12, empa ha se li-vegans feela tse nang le bothata bona. Ha e le hantle, mang kapa mang ea sa jeng lijo tse nang le phepo e nepahetseng o kotsing ea ho ba le khaello ea vithamine B12, eo ho haella ha eona hangata ho fellang ka mokhathala le ho tepella maikutlong. Ho fumana B12 e lekaneng, o hloka ho ja lijo-thollo tse nang le liqhobosheane, tomoso le li-mushroom khafetsa. U ka boela ua noa lebese la vegan 'me ua nka livithamine tse eketsehileng haeba ho hlokahala.
Ho haella ha vithamine D ho ka baka bohloko ba mesifa hammoho le mokhathala le khatello ea maikutlo. Etsa bonnete ba hore u ja hantle, ho pepesehela letsatsi kamehla, 'me u nke li-supplement tse nepahetseng ho qoba khaello ea vithamine D.
Joang ho fumana lik'hilojule tse lekaneng?
Ho haella ha lik'hilojule ke bothata bo bong bakeng sa baetsi ba 'mele le baatlelete ba seng ba fetohetse ho veganism. Leha ho le joalo, ho hlōla bothata bona ha ho thata hakaalo, ho lekane ho eketsa li-snacks tse phetseng hantle lijong tsa hau.
Litholoana le meroho li na le lik'hilojule tse fokolang haholo, 'me ka lebaka leo, ho ka ba thata hore baatlelete ba fumane lik'hilojule tse lekaneng. Tabeng ena, o lokela ho ela hloko linate, peo le libanana. U ka li kenya ho li-smoothies kapa ua li ja e le lijo tse bobebe.
Na hoa khoneha ho ba sehahi sa 'mele se atlehileng lijong tsa vegan?
Massimo Brunaccioni ke setsebi sa 'mele sa Motaliana se entseng qeto ea ho ba vegan' me kamehla o hlōlisana lipapaling tsa machaba. O ile a beha boemo ba bobeli tlholisanong ea Naturalbuilding Federation 2018. Ka 2017 le 2018, e ne e le eena ea hloahloa ka ho fetisisa karolong ea bo-ralitaba ea WNBF USA. "Ha ho motho ea ka phehang khang ea hore li-vegans li ke ke tsa ipabola kahong ea 'mele. Ke na le bonnete ba hore haufinyane batho ba tla lahla litšōmo tsena tse hlokang kelello le leeme, joalo ka ha ke entse lilemong tse supileng tse fetileng, "moatlelete o lumela.
Selemong se fetileng, baetsi ba 'mele ba tšeletseng ba tsebahalang ba vegan ba ile ba bua kopanong ea You Plant-Based Guide, ho kenyelletsa Robert Chick, Vanessa Espinosa, Will Tucker, Dr. Angie Sadeghi, le Ella Madgers oa botumo ba Sexy Fit Vegan. Ba ile ba arolelana liphiri tsa bona tsa ho lula ba phetse hantle le ho fumana protheine e lekaneng.
“Ke ’nete, ho ja nama ea nama ea khatholla, ea matlafatsa ’me e fa ’mele oa hao limatlafatsi tsa boleng bo phahameng ka ho fetisisa tseo o li hlokang hore o phele hantle. U ntse u khaola mafura a mabe, lihomone le lithibela-mafu tse fumanoang nameng le lebeseng, 'me haeba u ja lintho tse phelang le tse sa lokisoang hangata, u tla etsa hore' mele oa hau o be boemong bo botle, bo monate," Madgers o ngotse webosaeteng ea hae.
U lokela ho ja eng le ho noa ho haha mesifa ho lijo tsa vegan?
1. Likhalori tse phelang hantle
Lihahi tsa 'mele tsa Vegan li fumana ho le thata ho ja lik'hilojule tse lekaneng. Haeba ho se na lik'hilojule tse lekaneng, u ka qala ho theola boima ba 'mele.
Ho etsa bonnete ba hore o fumana lik'hilojule tse lekaneng, o ka qala ho nka li-supplement tsa ho haha 'mele oa vegan. Hape u lokela ho etsa bonnete ba hore u ja lijo tse nepahetseng. Protheine e phetseng hantle e fumanoa linate, quinoa le litholoana tse ling tse kang morara o omisitsoeng le libanana.
Peanut butter le almond butter ke lijo tse bobebe, joalo ka li-smoothie tsa lebese tse thehiloeng limela. Lebese la soya le na le protheine e ngata. U ka boela ua ja lijo tse nang le protheine e ngata ea vegan. Ja tempeh, tofu, seitan ho fumana likhalori tse lekaneng. U ka boela ua pheha ka oli ea kokonate, e tla eketsa dikahare tsa khalori.
2. Ja Lik'habohaedreite tse Phethahetseng
U se ke ua tšaba lik'habohaedreite, li tla u thusa ho haha mesifa. Leha ho le joalo, sena ha se bolele hore u lokela ho ja lijo tse sa pheleng hantle. Khomarela li-carbs tse tlase tsa glycemic joalo ka pasta ea koro e felletseng le bohobe ba lijo-thollo. Ja oatmeal bakeng sa lijo tsa hoseng 'me u leke ho kenyelletsa linaoa tse kang lierekisi, lentile le linaoa letsatsi le leng le le leng.
3. Etsa bonnete ba hore U Fumana Omega-3s
Omega-3 fatty acids e thusa ho haha mesifa le ho qoba kotsi. Boholo ba baetsi ba 'mele ba li fumana ho tsoa litlhapi, empa hoa khoneha ho fumana omega-3s ho tsoa mehloling ea limela.
Li-walnuts ke mohloli o motle oa omega-3s. Ho na le tse ngata tsa tsona ka walnuts ho feta salmon. Peo ea Chia, peo ea folaxe, limela tsa Brussels, raese e hlaha, oli ea meroho, lebese la vegan le matlafalitsoeng le oli ea algae le tsona ke mehloli e metle ea li-omega-3 tse thehiloeng limela.
4. Ja hanyane, empa hangata
Ke habohlokoa hore u be le phepo e sa khaotseng ea limatlafatsi tse kang liprotheine, mafura a phetseng hantle le lik'habohaedreite tse phallang 'meleng oa hau ka linako tsohle. Sena ha se thuse feela ho boloka 'mele oa hau o tsitsitse' me o itokiselitse ho ikoetlisa ka mor'a nako, e boetse e thusa ho matlafatsa metabolism ea hau le ho etsa hore u chese mafura ka potlako.
5. Boloka tlaleho ea lijo
Boloka tlaleho ea seo u se jang e le hore u tsebe hore na lijo tsa litlama le diresepe li u sebeletsa joang. Bukana ea lijo e u thusa ho fumana hore na u se u sebelisitse lik'hilojule le liprotheine tse kae ho utloisisa hore na u hloka ho ja eng hape. U ka sebelisa bukana ea hau ea lijo ho rera lijo tsa hau tsa beke.
6. Vegan Protein Powder le Vegan Bars
U ka eketsa lijo tsa hau ka lijo tse bobebe tse nang le protheine e ngata joalo ka li-vegan protein shakes le li-vegan bar.