Yakha i-Muscle Ngaphandle Kweprotheyini Yezilwane
Ngokuvamile, umbono womakhi womzimba u-aura wamadoda amakhulu (nabesifazane) adla amaprotheni amaningi ngokuma kwezinkukhu zezinkukhu, ama-milkshakes, kanye namhlophe amaqanda amaqanda. Kodwa manje, izinto ziyashintsha. Izakhi zomzimba ze-vegan zenza baziwa futhi zinempumelelo elinganisiwe. Ama-Vegans ayidli noma iyiphi iphrotheni yesilwane-akukho nyama, akukho inkukhu, inhlanzi, amaqanda noma imikhiqizo yobisi.
Akukho nhlobo. Lokhu kuchahlukanisa nabo 'bezitshalo' noma izitshalo ze-lacto-izitshalo ezingahle zidle ubisi, ushizi, amaqanda, i-yogurt, njll.
Ama-Macro ne-Micro-Vithamini abalulekile
Izivunguvungu zikhetha ukudla indlela yazo ngenxa yezizathu zempilo, noma ukuziphatha kwezilwane ezibulalayo, noma ngenxa yokuthi bakholelwa ukuthi ukudla i-vegan kuvikela imvelo ngezindlela ezithile. Kungakhathaliseki ukuthi kungani, lokhu kuyimigomo yokudla okunzima. I-vegans kumele iqiniseke ukuthi ithola izakhi ezanele ezibalulekile ezifana ne- vitamin B12 , engatholakali kakhulu ekudleni kwemifino, ngaphandle kokudla okungeziwe. Ezinye izakhi ezisemqoka ezingase zingekho ekudleni kwe-vegan yiwo ama-omega-3 amafutha, i-zinc, nensimbi. Noma kunjalo, ngokunakekelwa okuncane, iningi lezikhumba zibonakala zingenenkinga yokudla ukudla okunempilo. Amathikithi amaningana wezinselele zomhlaba abe yizivalo ngesikhathi sokuncintisana kuhlanganise noCarl Lewis (sprinter) noDave Scott (triathlon). UScott Jurek uyinhlangano ye-ultra-marathoner elandela ukudla kwe-vegan ngisho noMike Tyson, owayengumdlali we-boxweight boxingight wangaphambili wezwe obonakala sengathi uyilwane lezinsuku.
Umqondo wokuthi udinga inyama eningi ukuze ube mkhulu, inamandla noma inamandla icatshangwa ngokucacile.
Amaphrotheni
Noma kunjalo, kuyinto eyodwa yokuba umgijimi we-vegan, kodwa okunye ukuthi ungumzimba we-vegan. URobert Cheeke ungomunye wamalungu omzimba we-vegan owaziwa kakhulu, kodwa kunabanye abaningi. Ukuthola amaprotheni anelungelo eliphakeme akuyona inkinga yezinhlaka zomzimba we-vegan.
Esikhathini esilandelayo mayelana nama- protein we-powder supplements , uzobona ukuthi amaprotheni we-soy anezinga elilinganayo kumaprotheni wesilwane futhi liqukethe zonke amino acid ezibalulekile. Kodwa-ke, i-creatine, amaprotheni okwenzeka ngokwemvelo ezidlweni zezilwane kungenzeka ukuthi ayitholakali ekudleni kwe-vegan, futhi ukwesekwa kungase kube usizo kuma-bodybuilders we-vegan. I-Creatine isakhi esikhulu nesisindo, kanti nakuba singesona isidlo esibalulekile, singasiza ukwakha imisipha uma kuthathwa njengengxenye yezimvivinya kanye nezingaveli.
Amasu
Yidla okuningi. I-vegans kufanele iqinisekise ukuthi idla okwanele okhiloli okwanele ukuze ikhulise ukukhula kwe-muscle nokubuya ekuqeqesheni. Ngenxa yokuthi ukudla okutshalayo kuphezulu e-fiber, okungahle kube khona (ukuvimbela ukudla), amaprotheni nama-carbohydrate supplements angase adingeke. Ungayenzi "i-vegan eluhlaza". Uzothola kungenakwenzeka ukuthola amandla ne-anabolic umphumela wokudla okunjalo. Ukudla kwe-vegan kumele kufinyelele kunamafutha angama-20% ngama-khalori.
Izithako
Qaphela ukudla kwe-B12, i-zinc, insimbi, ne-omega-3. Lezi zondlo zibalulekile empilweni futhi zingase zitholakale ekudleni okungenakulungiswa kwe-vegan. Qiniseka ukuthi uthole imali eyanele. Hlola amalebula wokudla, cabanga ngesengezo uma kunesidingo. Cabangela ukwesekwa kwe-creatine.
I-creation ngokuvamile ibhekwa njengephephile futhi ayiyona into evinjelwe. I-Creatine ingase ikhiqize nemiphumela engcono emigodini kunezingekho izigungu. Emithonjeni yeprotheyini, noma ngabe i-soy iyiprotheni ephelele, zama ukudla okungamaprotheni okungewona-soy and supplements for varieties. Nakuba kunobumbano obuncane bokuthi ukudla kosawoti kunemiphumela emibi, ukuthola amaprotheni ahlukahlukene njalo umqondo omuhle. Bheka i-rice noma i-nut protein noma yimuphi omunye umthombo owusizo.