Virat Kohli Amatembenuza Vegan Ndipo Ichi Ndi Chifukwa Chomwe Muyenera Kuchitanso

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Cricketer komanso wamkulu wa timu yadziko laku India Virat Kohli watenga zakudya zamasamba ndipo akatswiri akuti chakudyacho chamuthandiza kuti akhale wathanzi komanso othamanga. Kusintha kuchokera pazakudya zopanda ndiwo zamasamba kupita ku zakudya zamasamba zikuwoneka kuti kwalimbikitsa mphamvu zake komanso mphamvu yake yogaya chakudya. Osangokhala Virat Kohli, koma othamanga ngati Serena Williams, Lewis Hamilton ndi Hector Bellerin ndi ena ochepa amatsata zakudya zamasamba.

Pulogalamu ya zakudya zopangidwa ndi mbewu zakhudza kwambiri thanzi la wosewera ndipo zamupangitsa kukhala wosangalala. Zakudya za Virat zimakhala ndi mapuloteni ogwedezeka, soya ndi ndiwo zamasamba m'malo mwa nyama, mazira ndi mkaka.

Chifukwa chake, kodi zakudya zamasamba zimakhudza bwanji masewera? Popeza zakudya zamasamba siziphatikiza mkaka ndi zinthu zina zamtundu wa nyama, zimathandiza othamanga komanso osachita masewera olimbitsa thupi kukhala ndi thupi lochepetsetsa lomwe lili ndi index yotsika pang'ono ya thupi (BMI) ^[1] .

Ngati mukukonzekera kuti mukhalebe athanzi komanso olimbitsa thupi, onjezerani zakudya zotsatirazi muzakudya zanu zamasamba.

1. Mapuloteni

Mapuloteni ndi amodzi mwa ma macronutrients omwe ndikofunikira kwa othamanga achichepere kuti athandizire kumanga ndi kukonza minofu. Mapuloteni amaperekanso thupi lowonda kwa othamanga komanso osakhala othamanga ^[ziwiri] . Muyenera kudya mapuloteni apamwamba pasanathe maola awiri mutachita masewera olimbitsa thupi chifukwa zimathandizira kukonzanso minofu ndikukula.

Kuti mukhale ndi minofu yamphamvu, onaninso zomanga thupi zamasamba monga mtedza ndi mabotolo a mtedza, mbewu, nyemba ndi mphodza, tofu, mkaka wa soya, mbewu zonse, ndi ma protein.

2. Vitamini B12

Ofufuza a Oregon State University apeza kuti othamanga omwe alibe mavitamini a B amakhala ndi masewera olimbitsa thupi ochepa kwambiri ndipo sangathe kukonzanso minofu yowonongeka kapena kumanga minofu. Komanso, kusowa kwa vitamini B12 kumatha kubweretsa kutopa komwe kumatha kukhudza magwiridwe antchito ^[3] .

Zakudya zamasamba za vitamini B12 ndi soya ndi amondi mkaka, mpunga, zomanga thupi, chimanga, ndi nyemba.

3. Calcium

Calcium ndi imodzi mwazinthu zofunikira kwambiri kwa othamanga, makamaka othamanga achikazi chifukwa zimathandiza pakupanga mafupa ndi mano olimba ^[4] . Imathandizanso pakuchepetsa minofu ndi kupumula. Mitsempha yanu ikamagwira ntchito, calcium imaponyedwa muzinyalala kuti izitha kufupikitsa ndipo minofu ikamatsitsimuka, calcium imatulutsidwa mu fiber yomwe imalola kuti minofu ibwerere kupumula.

Kuperewera kwa mchere uku kumayambitsa kugwedezeka kwa minofu ndi kukokana. Zakudya zokhala ndi calcium ya zamasamba zimaphatikizapo mkaka wopangidwa ndi mbewu, tofu, msuzi wokhala ndi calcium, masamba obiriwira obiriwira komanso broccoli.

4. Vitamini D

Vitamini D ndi micronutrient ina yomwe imathandizira kukonza magwiridwe antchito ^[5] . Mavitamini D okwanira amachepetsa kutupa kwathunthu kwa thupi, kusweka kwamavuto kumachepetsa ndipo minofu imagwiranso ntchito. Ndikosavuta kupeza vitamini D pomwe othamanga amachita maphunziro akunja. Muthanso kupeza zofunikira zanu pazakudya za vitamini D kuchokera sipinachi, kale, soya, ndi masamba a collard.

5. Chitsulo

Kodi chitsulo chimakulitsa bwanji masewera anu othamanga? Mchere uwu umapatsa mpweya ma cell am'magazi omwe pamapeto pake amakupatsani mphamvu kuti muchite bwino pamunda. Thupi limataya chitsulo pang'ono ndikutuluka thukuta komwe kumayika othamangawo pachiwopsezo chochepa chitsulo. Osewera omwe ali ndi vuto la Iron sangathe kukhalabe ndi mtima wolimba panthawi yolimbitsa thupi kwambiri.

Phatikizani zakudya zamasamba zolemera ngati chitsulo monga masamba obiriwira obiriwira, nyemba ndi mphodza, mtedza ndi prunes.

Nayi njira yodyera zamasamba othamanga:

• M'mawa kadzutsa - Masangweji a masamba okhala ndi ma almond 4 mpaka 5 ndi khofi wakuda.

• Chakudya chamadzulo - 1 chapatti yokhala ndi masamba osakanikirana, saladi ya dal ndi broccoli.

• Zakudya zoziziritsa kukhosi zamadzulo - Apple, kiwi ndi nthochi wokhala ndi tiyi wobiriwira ndi ma tiyi a mpunga (zakudya chidwa).

• Chakudya chamadzulo - 1 mbale yaying'ono ya mpunga wabulauni ndi msuzi wa masamba ndi broccoli saladi / saladi wa masamba.

1. [1]Rogerson D. (2017). Zakudya zamasamba: malangizo othandiza kwa othamanga komanso ochita masewera olimbitsa thupi. Zolemba pa International Society of Sports Nutrition, 14, 36.
2. [ziwiri]Phillips, S. M., & Van Loon, L. J. (2011). Mapuloteni azakudya kwa othamanga: kuchokera pazofunikira mpaka kusintha kwakukulu. Zolemba za sayansi yamasewera, 29 (sup1), S29-S38.
3. [3]Williams, M.H (1989). Vitamini supplementation ndi masewera othamanga. Magazini yapadziko lonse lapansi ya kafukufuku wama vitamini ndi zakudya. Supplement = Internationale Zeitschrift ubweya Vitamin-und Ernahrungsforschung. Wowonjezera, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). Kuyendetsa ndege kuyambitsa kuchuluka kwa calcium mwa othamanga azimayi omwe amaphunzira nawo. Magazini yapadziko lonse yokhudza masewera olimbitsa thupi komanso masewera olimbitsa thupi, 14 (1), 18-29.
5. [5]Owens, D. J., Allison, R., & Close, G. L. (2018). Vitamini D ndi Wothamanga: Maganizo Apano ndi Mavuto Atsopano. Mankhwala azamasewera (Auckland, N.Z.), 48 (Suppl 1), 3-16.

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