Ukudla okutshalwe ezitshalweni nokusebenza kwezemidlalo
Ukudla kwe-Vegetarian kanye ne-vegan kuyanda ekuthandeni futhi abagijimi bayaqaphela. Kukhona ubufakazi obanele bokusekela izidlo ezisekelwe ezitshalweni ezihlinzeka ngezinzuzo eziningi zempilo, kodwa ucwaningi luyakwazi ukwenza umsebenzi wezemidlalo. Ngaphezu kwalokhu, ukudla ngale ndlela kuhlale kungabaza ngenxa yezinkolelo zokudla kanye nezingxoxo ezigxile kakhulu ekugwemeni ukusilela kokudla kunokuba zidle izinzuzo zokudla okuphelele.
Kodwa-ke, ngokusho kwe-American Dietetic Association (ADA), ukudla okudla kwemifino kungaba nokudla okunomsoco futhi kuwanele kubo bonke, kubandakanya abadlali.
Izinzuzo Zokudla Kwezitshalo
Ucwaningo oluqhubekayo lubonisa ukuthi izidlo ezisekelwe ezitshalweni zinikeza izinzuzo eziningi zezempilo, kuhlanganise:
- Inengozi yokunciphisa isifo senhliziyo
- Amazinga we-low-density lipoprotein (LDL) ama-cholesterol amazinga
- Umfutho wegazi ophansi
- Izinga eliphansi lohlobo lwe-2 lwesifo sikashukela
- Inkomba yomzimba ophansi
- Ukuncintisana okuphansi kwe-insulin
- Amanani we-khansa aphansi
Naphezu kwezinzuzo ezempilo, abantu abaningi abakhuthele nabagijimi bayakwamukela amahemuhemu mayelana ne-veganism ngaphandle kokukwazi ukuthi kusho ukuthini ukudla imifino noma i-vegan . Ngaphambi kokuhlola izinkolelo ezivamile kanye namaphutha phakathi kwabagijimi bemifino nabanemifino, ukuqonda izincazelo ezilandelayo kuyoba usizo:
- I-Vegetarian - ayidli inyama yesilwane, kodwa ingadla amaqanda kanye nobisi.
- I-Vegan - ayidli noma yikuphi ukudla kokuvela emfuyweni.
- I-Flexitarian - ilandela ukudla kokudla kwe-vegan njalo, kepha ngezinye izikhathi idla ubisi, inyama, inhlamba noma inhlanzi.
- I-Nutritarian - ilandela uhlelo lokudla okunomsoco ophezulu ema-micronutrients, ngokusekelwe ekudleni okungekho okufakiwe okubandakanya imifino, izithelo, amantongomane, imbewu kanye nobhontshisi. (kungenzeka noma kungabi yi-vegan)
Nakuba ukudla okunempilo komdlali we-vegan kungakachazwa, uDkt. Joel Fuhrman, isazi sezokwelapha okunomsoco iminyaka engaphezu kwengu-25, ubonisa abagijimi be-vegan abalandela ukudla okunomsoco kuzoba nenzuzo yokusebenza.
I-athikili yakhe eyanyatheliswa ku-Current Sports Medicine Reports ibonisa ukuthi abagijimi be-vegan bangakwazi ukwenza ngokuphumelelayo emazingeni aphezulu okukhuthazela ngenkathi bedla ukudla okugxile ekudleni kokudla okutshalwe yi-micronutrient.
Izigijimi eziningana ze-vegan ze-vegan, ezihlanganisa i-Olympian Carl Lewis, i-Ironman emzimbeni we-Brendan Brazier, kanye neqhawe le-tennis uVenus Williams, liye labonisa ukusebenza okuphakeme kwezemidlalo ngaphandle kokudla imikhiqizo yezilwane. Ukusebenza kwalezi zigijimi ezivelele kakhulu ze-vegan kuyaphawuleka kodwa yibufakazi bokuthi u-anecdot kuphela wempumelelo yezemidlalo. Ucwaningo olwengeziwe luyadingeka ukuze kukhishwe izinkondlo ezijwayelekile ezondla imifino yemifino (vegan) yabadlali.
Izinganekwane Ezivamile Neziphambeko
Abagijimi babonakala benengqondo mayelana nokudla kwemifino kanye ne-vegan. Izinganekwane ezivame kakhulu zizungeze amaprotheni ekudleni, izitshalo zomzimba amaprotheni ezidinga ukuhlanganiswa ukudala amaprotheni aphelele, nokudla ushukela. Kubonakala sengathi izinkolelo ezilandelayo ziqhubeka ziba yingxaki kubadlali bemifino (vegan):
- Ukudla kwezitshalo akukwazi ukunikeza amaprotheni anele.
- Usadingeka ukubhangqa amaprotheni emifino .
- Gxila kumaprotheni kuphela kunokudla okunomsoco ogcwele ama-phytonutrients nama-antioxidants.
- Cabanga ukuthi zonke ushukela zifana.
- Umusi awukho-no, nakuba kusiza ukufinyelela ukudla kwe-caloric kubadlali abanezidingo eziphezulu.
Ukuthola Protein Elingene Ezivela Ezimbandeni
Abagijimi badinga amaprotheni engeziwe ukuze basekele izidingo ezingokwenyama ezidakayo kanye nokudilizwa kwamaprotheni okuphazamiseka okubangelwa ukusebenza okujulile. Ukudla okwanele kwamaprotheni kubalulekile kule nqubo. Ukusebenzisa amaprotheni okwanele kungabangela ukulinganisela kwe-nitrogen engalungile nokutholakala kwemisipha enganele. Ungatshala ukudla ukudla amaprotheni okwanele ukuqinisekisa ukulinganisela okuhle kwe-nitrogen ekusebenzeni imisipha?
Izidlo ezisekelwe ezitshalweni zinganikeza amaprotheni anele abagijimi ngokusho kukaNancy Clark, odlalwa ezemidlalo emhlabeni jikelele, umeluleki, nomlobi we-Sports Nutrition Guidebook.
Abaningi bemifino nezitshalo abagijimi abahle kodwa lokho akusho ukuthi bathola amaprotheni anele, kusho uClark. Inkinga kubadlali abaningi abamane nje badle ngokwanele. Isibonelo, akuyona into engavamile kwabesifazane, abagijimi abaqaphela ukulinganisa ukungatholi amaprotheni anele ngenxa yokudla izingxenye ezincane kakhulu ngesidlo ngasinye.
Yini futhi ehlala iphuzu lokudideka nokungavumelani phakathi kwabadlali kanye nomphakathi wesayense ukuthi kungakanani amaprotheni okufanele asetshenziselwe ukusebenza kahle komzimba. Kungakhathaliseki ukuthi amaprotheni avela emthonjeni wezilwane noma ezitshalweni, kudliwa inani elifanele kanye nephrofayli ye-amino acid kuthiwa ukucacisa ukuthi umzimba wakho uyakwazi kanjani ukubuyisela emanzini aphezulu okuvivinya umzimba. Izifundo zikhombisa ukuthi izidingo zamaprotheni zingabhekana kalula nabagijimi abadla inyama nabagijimi be-vegan besebenzisa ukuhlela okufanele ukudla. I-Academy of Nutrition and Dietetics batusa izitshalo (izitshalo) zidla izinhlobo ezihlukahlukene zokudla okutshalwe kuzo izitshalo ukuhlangabezana nezidingo zazo zamaprotheni kanye nama-amino acid.
Ngokusho kukaRoberta Anding, i-sports dietitian ye-Houston Astros MLB franchise, abagijimi abaningi bakholelwa ukuthi yindlela kuphela yokuhlangabezana nezidingo zabo zeprotheni nsuku zonke ukudla inyama. Ukhombisa ukuthi inyama iyimithombo emihle yamaprotheni, kodwa izitshalo ziqukethe amaprotheni. Kukhona ama-gramu ayisikhombisa amaprotheni ama-ounce enyama kanye nanye i-pistachios iqukethe amagremu ayisithupha amaprotheni. Uma umgijimi engummbila, ubisi, i-yogurt, noshizi kungangezelela imithombo eyengeziwe yamaprotheni. Kumdlali we-vegan, ubhontshisi angakwazi ukwengeza amaprotheni adingekayo, kusho u-Anding.
I-Academy of Nutrition and Dietetics, Izidakamizwa zaseCanada, kanye ne-American College of Sports Medicine batusa u-1.2 kuya ku-2.0 amagremu amaprotheni ngekhilogram yesisindo somzimba ngosuku ngabathengi, kuye ngokuqeqeshwa. Ukusebenzisa amaprotheni okungaphezu kwama-2.0 g / kg / ngosuku akubonisi ukuzuza okunye kwezifundo eziningana futhi kungase kubangele nemiphumela emibi yempilo ngokucwaninga. Ukudla ngokweqile kwamaprotheni kungaphazamisa izitolo ze-calcium, umsebenzi wezinso, impilo ye-bone, nokusebenza kwenhliziyo.
Ukuhlanganisa ama-proteins okutshala
Khumbula ukuthi kwakubaluleke kangakanani ukudla ubhontshisi kanye nelayisi ndawonye ngesikhathi esisodwa? Isiphakamiso esivele sithandwa kakhulu sokuhlanganisa amaprotheni okutshala ukuze kutholakale iphrofayli ephelele yama-amino acid asisabhekwa njengadingekile. Ucwaningo lwamanje lubonisa ukuthi abadlali bemifino noma abanemifino bangathola amaprotheni okwanele uma bedla izinhlobo ezihlukahlukene zokudla izitshalo phakathi nemini, kunokudla okulodwa.
Ukusebenzisa izinhlobo ezihlukahlukene zamaphrotheni ezitshalo nsuku zonke kunika ama-amino acid ahlukahlukene futhi kuqinisekiswe ukuthi wonke ama-amino acids afakiwe, ngokusho komdlali wezemidlalo uNancy Clark. Akudingekile ukubhangqa amaprotheni ekudleni okukhethekile . Umgomo wukuthi ube nama-15 kuya kwangu-20 amagremu amaprotheni ngesidlo ngasinye ukuze unikeze inani elifanele lamaprotheni ngosuku, kusho uClark.
Ukudla kwezitshalo kubandakanya okusanhlamvu, ama-legumes, amantongomane, kanye nembewu kunconywa ukudla kwe-vegan futhi kuqinisekiswe ukuthi ama-amino acids abalulekile (i-EAAs) kanye negatsha eliboshwe amino acid (BCAAs) liyatholakala ukuze kusetshenzwe kahle umzimba futhi kutholakale imisipha. Imithombo enhle kakhulu yamaprotheni wezitshalo ezitholakala zingatholakala ezindaweni zokudla ezilandelayo:
- Amalenti
- I-Quinoa
- Tofu
- Ubhontshisi omnyama
- Imbewu yenhlanzi
- Ama-alimondi
- Oats
Amaprotheni I-Intake vs. Ukudla Okulinganiselayo
Abagijimi abaningi bemifino noma be-vegan bakholelwa ukuthi badinga ukugxila ekudleni amaprotheni amaningi ukuhlangabezana nezidingo zansuku zonke. Ukudla kwamaprotheni kubalulekile kodwa kudla wonke ama-macronutrients afaka ama-carbohydrate namafutha enempilo abaluleke kakhulu ekusebenzeni kwezemidlalo. Inkinga yabaningi balabadlali abaqapheli indima ye-carbohydrate emisebenzini ye-muscle, ukukhula nokubuyiswa.
Ngokusho komdlali wezemidlalo uNancy Clark, abagijimi abaningi bayaqhubeka kodwa bedla isiphuzo seprotheyini. Lezi ziphuzo azitholi i-glucose edingekayo nezinye izakhi ezivela kuma-carbohydrate ukuze zithuthukise kahle imisipha yazo. Ukudla ukudla okulinganiselayo ngaphambi kokuqala kokusebenza kuyanelisa izidingo ze-macronutrient zokusebenza kahle kwezemidlalo.
Ukusebenzisa izinhlobo eziningi zokudla kwezitshalo akuhlinzeki nje kuphela ngamaprotheni kodwa unikeza namandla abagijimi ukuqedela ukusebenza okukhulu. Ukudla ukudla okutshala izitshalo nakho kunikeza umzimba nge-phytonutrients ebalulekile kanye nama-antioxidants okudingekayo ekusebenziseni imisipha. Ukudla okuphezulu kuma-phytonutrients kanye nama-antioxidants kuthiwa kuncishiswe imiphumela yokuvuvukala okwedlulele futhi kukhuthaze ukuvuselelwa ekuqeqesheni ngokomzimba.
Imifino eluhlaza elandelayo iphezulu amaprotheni, ama-micronutrients, nama-antioxidants:
- Kale
- Bok choy
- I-broccoli
- Ama-collards
Izithelo ezilandelayo ziphezulu kuma-antioxidants:
- Ama-Black Currants
- Amajikijolo
- Igromegranate
- Ama cherries omuncu
- Ama-oranges
- ikiwi
I-Sugar Is Sugar
Abagijimi abaningi bemifino kanye ne-vegan bahlala kude noshukela ikakhulu ngenxa yenqubo yokuhlanza. Ishukela elicwengileko ihlanjululwa kumbala omhlophe oqakathekileko yizinkampani ezisebenzisa ukuhlunga amathambo. Ushukela empeleni aluqukethe izinhlayiya zamathambo, kodwa ushukela uhlangane nesitembu lesilwane esinyunyiwe. Akuwona wonke ushukela ocubungulwa ngale ndlela ngakho ngeke akwazi ukubhekwa njengento efanayo. Kukhona okushukela okubhekwa njengokwamukeleka ekudleni okutshalwe ezitshalweni. Kodwa-ke, ukugcina ushukela kudla kancane kunamanje kunconywa impilo ejwayelekile.
Abagijimi badinga ushukela owengeziwe uma kuqhathaniswa ne-American average ngokusho komdla wezemidlalo, uNancy Clark. Ushukela yigesi emotweni futhi kudingeke ukuba kube nemisipha yokusebenza nge-refuel. Ukuthumela iziphuzo zokuphumula njenge-ushokoledi ubisi ushukela kodwa futhi amavithamini abalulekile namaminerali abalulekile ekusebenzeni kahle komzimba nokusebenza kwezemidlalo.
Ishukela elicwengekile ngokuqinisekile ayiphilile kangcono kuneshukela ye-beet noma i-agave nectar kodwa umzimba ufunda ushukela njengoshukela. Yonke ishukela iqukethe ama-kilojoule angu-4 ngegramu ngayinye kanye nesigaba esincane se-carbohydrate. Kunezinhlobo ezinhlanu zohlobo lwezolimo ezibandakanya:
- I-glucose - ushukela olula ubizwa ngokuthi i-dextrose futhi evame ukubizwa ngokuthi ushukela wegazi.
- I-Fructose - ushukela olula ubizwa nangokuthi ushukela wezithelo ngokushesha uthathwe ngumzimba.
- I-Galactose - ushukela olula otholakala ubisi ne-yogurt kancane kancane uthathwa ngumzimba.
- I-Maltose - ushukela olula futhi ubizwa ngokuthi ushukela we-malt ngokushesha owenziwe ngumzimba.
- I-Lactose - ebizwa nangokuthi ushukela lobisi futhi iqukethe i-glucose ne-galactose.
Ushukela ngumthombo oyinhloko wamandla asetshenziswe ngesikhathi sokuvivinya umzimba. Abagijimi bokukhuthazela ikakhulukazi bazuza ekudleni ushukela owedlula ukuze basekele ukukhuphuka kweglucose ekwenzeni amangqamuzana omzimba. Ngaphandle kokushukela okwanele (amandla) ukuze uphelele imisipha yakho, ukuvivinya umzimba kungaphumeleka.
Ishukela elilandelayo libhekwa njengelamukelekile ekudleni kwemifino / vegan:
- I-Agave
- Isiraphu selayisi e Brown
- usiraphu we-maple
- Isiraphu yosuku
- I-Molasses
- Stevia
- I-sugar beet
- Ushukela weCoconut
- Uju (ushukela ophikisanayo)
Kufanele Ngigweme Ukuphuza Umju?
Abagijimi, ngokuvamile, ijusi eliyiphunga alilutho kodwa ushukela futhi akufanele lifakwe ekudleni okunempilo. Ijusi igxila ijusi yesithelo semvelo elixutshwe ngamanzi amaningi uma kuqhathaniswa ne-sugar-added added juice. Yiluhlobo lwamajusi athengwa okungaba yinkinga. Ijusi elungile elivela ekugxilweni likhuthazwa njalo yizintandane zezemidlalo kanye nezokudla ezibhalisiwe ukuze kusize abagijimi abakhuthazayo abahlangabezana nezidingo zansuku zonke ze-caloric.
Abagijimi abaningi balwela ukulahlekelwa isisindo ngenxa yemfuno yomzimba yemidlalo yabo. Ukwengeza ingilazi noma ama- juice amabili wamaphesenti angu-100 esikhundleni samanzi nsuku zonke kuye kwasiza laba badlali ukuba bazuze futhi balondoloze isisindo esifanele. Ngesinye isikhathi ukudla kuphela akwanele futhi ijusi linikeza ukukhuthazwa okwengeziwe kwabagijimi abadinga amakholori amaningi ukuze bahlangabezane nezidingo zomzimba. Abagijimi abangase bazuze ngokungeza ijusi emisebenzini yabo yokudla kufaka phakathi abagijimi besikolo esiphakeme, abagijimi abade, ama-triathletes, kanye namabhayisikili.
Ucwaningo olungaphezulu
Ucwaningo luye lwabonisa ukudla okutshaliwe okuzuzisa ukuthuthukisa impilo nokunciphisa izifo ezibangelwa izifo, kodwa ubufakazi obuncane bukhona ebonisa imiphumela yalezi zidlo ekusebenzeni kwezemidlalo. Ngenxa yokuthi ukudla okudla kwemifino, i-vegan, kanye nokuhlanganiswa kwemifino kuyamukelwa yizigijimi, izifundo eziningi ziqala ukuqala.
Ucwaningo oluncane olwanyatheliswa kuyi-Journal of Nutrients lwalufanisa ukuqina komzimba phakathi kwemifino kanye neminivunivore (ukudla inyama) abagijimi bokukhuthazela. Imiphumela yabonisa abagijimi bezitshalo babe nemigomo ephakeme ye-oksijeni namandla afanayo uma kuqhathaniswa nabadlali abadla inyama.
Olunye ucwaningo oluqhutshwa yiBaylor University Medical Centre lwalandela ukudla okudliwayo kwebhayisikili wamabhinqa wesifazane ngesikhathi somncintiswano wezintaba eziyizinsuku eziyisishiyagalombili. Umgijimi wadla phezu kwama-carbohydrate anconyiwe ukuze alondoloze amandla nokusebenza kwakhe. Ukudla kwakhe kwamaprotheni kwakungaphezulu kunokuba kunconywe abagijimi bemifino. Wayekwazi ukusekela izikhathi ezinzima uma kuqhathaniswa nabanqamuleli bezingqamuli abahlanganyele emncintiswaneni. Imiphumela ibonisa ukuthi ukudla okunomsoco okuhleliwe kuhlelwe ngokuhambisana ne-ultra-ukukhuthazela kwentaba ngebhayisikili.
Ucwaningo lwanyatheliswa ku-Case Case of Cardiology futhi lwahlola imiphumela yokudla kwe-vegan kwi-ultra-triathlete (i-Triple-Ironman). Imiphumela yabonisa ukuthi ukudla okunomsoco we-vegan kunikeza ukusebenza okufanayo kwezemidlalo uma kuqhathaniswa nomdlali osebenzisa ukudla okuvamile okuxubile. Lo mbiko uveza ukuthi ukudla okunomsoco okuhleliwe kungase kwamukeleke abadlali be-ultra-ukukhuthazela ngaphandle kwengozi empilweni.
Izwi elivela
Ukudla okunama-vegan kuyaqhubeka nokuphakama futhi kuboniswa ukuhlinzeka ngezinzuzo eziningi zezempilo. Nakuba ucwaningo lungenalo ukudla okusetshenziselwa izitshalo kanye nokusebenza kwezemidlalo, kunezigijimi ezaziwa kahle ze-vegan ezithola impumelelo yezemidlalo. Okubonakala kubangelwa ukuqhubeka nokudideka yizinkolelo ezingezansi kwe-veganism nokuntuleka kocwaningo ukuze kukhishwe lezi zinto ezingamanga. Ukugxila kakhulu ezintweni ezinhle ezempilo zokudla ukudla ikakhulukazi kwezitshalo kungasiza ekuqedeni ukukhathazeka okudliwayo kokudla kwemifino (vegan).
> Imithombo:
U-Fuhrman, uJoel et al., Ukuphuza i-Vegetarian (Vegan) Abagijimi, Imibiko Yamanje Yezemithi Yezemidlalo, I- American College of Sports Medicine , ngo-2010.
> Lynch, Heidi et al., Ukubhekwa kwe-Cardiorespiratory Fitness ne-Peak Torque phakathi kwe-Vegetarian and Omnivore Endurance Athletes: Isifundo Esihamba Ngesiphambano , i- MDPI-Nutrients , ngo-2016.
> I-Roman Leischik noNorman Spelsberg, "I-Vegan Triple-Ironman (Imifino Edlalayo / Izithelo)," Imibiko Yezindaba Ngo-Cardiology , 2014.
> Rogerson, David, ukudla okunama-vegan: iseluleko esiwusizo sabadlali kanye nezokuzivocavoca, Journal of the International Society of Sports Nutrition , 2017.
> I-Wirnitzer KC, iKornexl E, I-Energy kanye ne-macronutrient ekudleni kwamabhayisikili we-vegan ngesikhathi se-8-day mountain bike stage, i- Proceedings (i-Baylor University Medical Center) , ngo-2014.