Baatlelete ba Vegan hangata ba tobana le mathata a itseng ho fihlela litlhoko tsa bona tsa phepo e nepahetseng, empa ka moralo o hlokolosi oa lijo, sena se ka qojoa. Haeba u hloka bopaki, sheba ultramarathoner Scott Jurek, ea koetlisang lihora tse robeli ka letsatsi ka lijo tse thehiloeng limela. Kapa ralitebele ea tummeng Mike Tyson, moatlelete ea hloahloa oa pina le lebala Carl Lewis, sebapali sa tenese Sirena Williams… Lenane la baatlelete ba sa jeng nama le ba sa jeng nama le lelelele ruri.
Lijo tsa meroho kapa vegan li ka lumellana hantle le moralo oa koetliso oa moatlelete. Ba bangata ba tšosoa ke taba ea hore ntle le nama, likhoho, tlhapi 'me, tabeng ea li-veganism, lihlahisoa tsa lebese tse tsoang lijong, moatlelete o haelloa ke protheine e "hloekileng", e leng mohaho o moholo oa mesifa. Leha ho le joalo, lijo tsa meroho li atisa ho ba le lik'habohaedreite tse "ntle", e leng mafura a ka sehloohong bakeng sa baatlelete, ntle le moo ba ka ikutloang ba khathala, ba khathetse, 'me ba na le mathata a liphio le litho tse ling. Meroho, litholoana, lijo-thollo, linate le lipeo li fana ka lik'habohaedreite tsa boleng bo holimo, livithamine, liminerale le fiber.
Ka makhetlo a makholo re felisitse tšōmo ea hore li-vegans le batho ba jang meroho ha ba je protheine e lekaneng. Mehloli ea liprotheine tsa limela e na le mafura a fokolang a mafura 'me ha e na k'holeseterole, e tšehetsang tsamaiso ea pelo e phetseng hantle, ho fapana le lijo tsa liphoofolo. Mehloli e metle ea protheine bakeng sa baatlelete ba vegan e kenyelletsa quinoa, buckwheat, raese e sootho, pasta e nang le protheine, linate, tofu, lebese la soya, "chisi" ea soya le "yogurt", tempeh, peanut butter, linaoa le lierekisi.
Na ho na le lihlahisoa tsa litlama tse lekaneng?
Leha ho le joalo, baatlelete ba na le lintlha tse khethehileng tseo ba lokelang ho li hopola ha ba rera le ho ja lijo. Ba lokela ho hlokomela ka hloko ho noa ha bona vithamine B12, e ka fumanoang ka tomoso ea phepo e matlafalitsoeng (e se ke ea ferekanngoa le tomoso ea baker) kapa ka lisebelisoa tsa tlhaho. Ho phaella ho B12, baatlelete ba vegan (haholo-holo ba qalang) hangata ba haelloa ke khalsiamo, tšepe, zinki, iodine, magnesium, vithamine D le riboflavin.
Hape, lijo tsa li-vegan le tsa meroho hangata li na le fiber e ngata, e ka lebisang ho flatulence le ho ruruha ha lijo tse nang le fiber e ngata li jeoa pele kapa nakong ea boikoetliso. Ka hona, ho molemo ho ja lihlahisoa tse joalo bonyane hora le halofo ho isa ho lihora tse peli pele u koetlisoa ka thoko ho lijo tse kholo.
Baatlelete ba Vegan ba khetha mefuta e meng ea liprotheine tsa liphoofolo, joalo ka nama ea soya, tofu, lisoseje tsa vegan le lijo tse ling tse thehiloeng ho limela, ho qoba ho fufuleloa le ho fehla moea bakeng sa boikoetliso bo tlang. Empa o lokela ho bala ka hloko sebopeho sa lihlahisoa tse joalo ho qoba litlatsetso tse kotsi tse sebelisoang hangata nakong ea ho lokisa lijana tsa protheine ea vegan.
U ka boela ua khotsofatsa litlhoko tsa hau tsa phepo e nepahetseng ka li-supplement tsa tlhaho tse thehiloeng limela. Ka lehlohonolo, ho na le ba bangata le ho feta matsatsing ana! Empa tlatsetso leha e le efe e lokela ho hlahlojoa, kaha gelatin kapa creatine (e fumanoang meleng ea mesifa ea liphoofolo) hangata e ekeletsoa ho tsona. Ntle le livithamine le liminerale, 'maraka o thehiloeng ho limela o boetse o na le protheine e ngata ea limela eo baatlelete ba litsebi ba ka e kenyelletsang lijong tsa bona.
Ke eng?
Ho qoba khaello ea phepo e nepahetseng, menu ea hau e lokela ho fapana. Baatlelete kapa batho ba bolokang boikoetliso ba 'mele ka mafolofolo ba lokela ho rera lijo tsa bona ka hloko ho feta li-vegans tse sa ikoetliseng. Kenyelletsa lijo lijong tsa hau tse tla u thusa ho fihlela sepheo sa hau sa ho ikoetlisa.
tofu, soya, raese le lino tsa almonde, broccoli, khale, meroho, lialmonde, tahini, molasses e ntšo.
linaoa, linate le lipeo, bohobe ba lijo-thollo, lijo-thollo, meroho ea metso, litholoana tse omisitsoeng.
legumes, linate le peo, lihlahisoa tsa soya, lijo-thollo.
limela tsa leoatleng, litlama tsa leoatle, liapole, lilamunu, persimmons, spinach.
legumes, linate le lipeo, li-seaweed, oatmeal, buckwheat, nyalothe, li-groats tsa harese.
lijo tse nang le livithamine, li-mushroom tse omisitsoeng ke letsatsi, parsley, oli ea meroho.
tomoso ea phepo e nepahetseng, lihlahisoa tsa soya, lijo tse matlafalitsoeng.
lijo-thollo, bohobe ba lijo-thollo le lijo-thollo, tofu, linate, peo, libanana, asparagus, lifeiga, avocado.
Melao e 4 ea khauta bakeng sa baatlelete ba vegan
Re kopanya lintho tse ithutoang mme re amohela melao ena e bonolo, empa e le ea bohlokoa haholo bakeng sa baatlelete ba vegan.
1. Leka-lekanya lijo tsa hao
Ha ho hlokahale ho ja litholoana le meroho feela kapa buckwheat le raese feela. Ho sa tsotelehe hore na u khetha lijo tsa mofuta ofe (li-vegan kapa tsa meroho), u hloka ho li arola le ho li leka-lekanya ka hohle kamoo ho ka khonehang. Ela hloko limatlafatsi, nka livithamine le liminerale tse tlatsetsang. Etsa tlhahlobo ea mali bonyane hang ka mor'a likhoeli tse ling le tse ling tse tšeletseng ho beha leihlo boemo ba hau.
2. Etsa moralo oa lijo tsa beke le beke
Lenaneo le hlophisitsoeng pele le tla u thusa ka hloko le ka pono ho leka-lekanya lijo tsa hau le ho li khomarela ka khutso. Thathamisa lijo tsa hau tsa mantlha, li-snacks, le li-supplement. Haeba u sa tsoa qala leeto la lipapali tsa vegan, sena se tla u thusa ho tseba hore na u hloka ho ja eng le hore na u hloka ho ja bokae. Nakong e tlang, ha u sa tla hlola u hloka moralo oa lijo, hobane u tla be u se u ntse u tseba ho ja hantle.
3. E-ja Protheine e Nepahetseng
Etsa molao oa ho ja protheine e ntle ka mor'a ho ikoetlisa. U ka sebelisa li-protein tse entsoeng ka limela tse hlokang ho tlatsoa feela ka metsi, kapa u ka iketsetsa ka ho kopanya lebese la soya, linaoa tse hlometseng le banana ka blender. E potlakile, e monate, e phetse hantle! 'Me ntho ea bohlokoa ka ho fetisisa - ha ho na khaello ea protheine!
4. Ja Lik'habohaedreite tse "ntle" tse ngata
Haeba u khaola tsoekere ea indasteri, li-chips, likuku, lipompong le lik'habohaedreite tse ling tse "bonolo", ho u fa monyetla oa ho ja tse "ntle" tse ngata! U ka khona ho ja lik'habohaedreite tse ling, tse kang buckwheat, raese e sootho, meroho, litholoana, peo le linate, esita le mantsiboea, ntle le tšabo ea ho fumana boima ba 'mele.
'Me ho hlakile, noa metsi a mangata! Ha u sa tlameha ho bolela seo, na?