Thola amaprotheni anele ne-Iron ekudleni kwakho kwe-Vegetarian
Uma ungumdlali wezitshalo futhi ungadli inyama, kungathatha kancane ukuhlela ukuthola amaprotheni ananele okwakhiwa kwemisipha nokuqeqeshwa kwezemidlalo. Ama-Vegetarians kumele athathe ukunakekelwa okwengeziwe ukugwema ukungabi nalutho kwensimbi, i-zinc, ne-B12, engalimaza umzimba nokuqeqeshwa kwamandla .
Amathiphu alandelayo azokusiza izitshalo ezifuna ukudlala kakhulu emisebenzini yokuqeqesha amandla.
Ungathola kanjani amaprotheni okwanele ekudleni kwakho
Izincomo zamaprotheni zamanje ze-American College of Sports Medicine zokwakha imisipha emihle kumdlali onamandla 1.2 kuya ku-1.7 g · kg-1 isisindo somzimba · d-1 (0.5-0.8 g · lb-1 isisindo somzimba · d-1). Ayikho ubufakazi besayensi ukuthi ngaphezu kuka 2.0 grams of amaprotheni ngalinye kg isisindo somzimba kunanoma iyiphi inzuzo eyengeziwe amandla muscle noma usayizi.
Ungathola amaprotheni anele ngokufaka okuningi kwemikhiqizo yobisi ephansi kanye nemithombo yamaprotheni ecebile, njengesiyingi, ekudleni kwakho. Imithombo yamaphrotheni elandelayo ingasebenzela izitshalo zemifino:
- Ubisi, u-8 oz, ama-8 amagremu
- Tofu, 3 oz, 15 amagremu
- I-yogurt, 8 oz, 8 amagremu
- Ushizi, 3 oz, 21 amagremu
- Ibhotela le-peanut, 2 tbsp, ama-8 amagremu
Indlela Yokuthola I-Iron Enganele Esidlweni Sakho
I-Heme iron iyinhlobo yensimbi etholakalayo kalula etholakala kumaprotheni wesilwane. Uma udla inhlanzi noma inkukhu, uzothola lolu hlobo lensimbi, kodwa uma ungadli inyama, kuzodingeka uthole ezinye imithombo yensimbi.
Imizimba yethu ayitholi insimbi engeyona i-heme - uhlobo olutholakala emifino - kalula nje njengensimbi evela ekudleni kwezilwane. Abadli inyama, ikakhulukazi abagijimi besifazane, kumele banakekele izidingo zabo zensimbi zokudla. Imithombo emihle ye-non-heme ihlanganisa i-wholegrain okusanhlamvu, imifino eluhlaza emifino, amakhiwane, i-lentile namahhisi wezinso kanye nezinye izithelo ezomisiwe.
Ungathola kanjani i-vitamin C ephelele ekudleni kwakho
I-Vitamin C ezithelo, imifino kanye nokunye ukudla kusiza izitshalo ukuba zithole insimbi engeyona i-heme kwezinye izinto zokudla, ngakho-ke kuwumqondo omuhle ukudla inhlanganisela yokudla ngesikhathi sokudla. Cabanga ukudla izithelo ze-citrus nge-corn-enqotshwe yonke okusanhlamvu okusanhlamvu noma ube nejusi yesithelo se-citrus nobhontshisi.
Indlela Yokwanele B12
Ngenxa yokuthi i- vitamin B12 iyatholakala kuphela kwimikhiqizo yezilwane, ingenye yezakhi ezivame kakhulu ezingekho emidlalweni yabathimanisi bemifino. Ukuze uthole okwanele B12 (udinga kuphela inani elincane, 2.4 micrograms ngosuku) zama ukudla ukudla okuyi-B12 njengo-soymilk, no-cereal. Ungathola futhi i-B12 eyanele uma udla amaqanda, ushizi, ubisi noma i-yogurt.
Gwema Ukudla Okuphazamisa Ukwamukelwa Kwe-Iron
Ezinye ukudla ziqukethe izinto ezivimba ukumunca kwensimbi emathunjini. Ikhofi, okusanhlamvu okugcwele, i-bran, i-legumes, nesipinashi konke kuphazamisa ukungena kwensimbi futhi kumele kuhlanganiswe ne-vitamin C ukwandisa ukungena kwensimbi.
Khuluma nodokotela wakho mayelana nezithako
Nakuba izithako zokudla akufanele zisetshenziselwe ukudla okunomsoco, kunezikhathi lapho zingasiza ekuvimbeleni ukushiyeka okuthile. Okufanelekile, kufanele uxoxe ngokusetshenziswa kwanoma yimaphi ama-supplement neqembu lakho lezempilo.
Bonke abagijimi bayakhuthazwa ukuba badle ukudla okunomsoco okubandakanya ukudla okuhlukahlukene, kepha abagijimi bezitshalo bangaqiniseka ukuthi akudingeki badle inyama ukuze bathole ukudla okunomsoco wokwakha amandla. Uma unenkinga ngesimo sakho somsoco, kunconywa ukuthi ukhulume nodokotela wakho noma isazi sokudla sezemidlalo esibhalisiwe ukuze ubuyekeze uhlelo lwakho lokudla bese wenza izincomo.
Imithombo
Ukudla okunomsoco nokusebenza kwezemidlalo - I-American College of Sports Medicine Position Stand [http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx], Imithi & Isayensi Yezemidlalo Nokuzivocavoca: Mashi 2009 - Umqulu 41 - Issue 3 - iphe 709-731
D. Enette Larson-Meyer, PhD, RD, FACSM. Ukudla kwezemidlalo yemifino: Ukukhetha kokudla nokudla izinhlelo zokuqina nokusebenza, i-Human Kinetics