Virat Kohli Anoshandura Vegan Uye Heino Chikonzero Nei Uchifanira Kuitawo Izvo

Mazita Akanakisa Evana

Pasi:

Zuva Rekuzvarwa:

Tumira

Nditumire Neemail Ratidza Pane Saiti

Just In

• 5 maawa apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
• 
• 6 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Ziso Mumvuri Uye Anopenya Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
• 8 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
• 11 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Usatadza

• Mitambo New Zealand Cricket Awards: Williamson anokunda Sir Richard Hadlee Medal kechina
• Mota Kabira Inofamba Hermes 75 Yakakwira-Yekumusoro Kwezvekutengesa Kuendesa Magetsi Scooter Yakatangwa MuIndia
• Nhau Varairidzi veAmerica vanotungamira makosi echirungu evadzidzisi veIndia
• Mafirimu Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Uye Dzimwe Nyeredzi dzekuSouth Dzinotumira Zvishuwo KuVanoda Vadzo
• Zvemari Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
• Sravana Sameeralu Serial 4th Technology AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
• Dzidzo CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
• Kufamba 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi

Cricketer uye kaputeni wechikwata chenyika cheIndia Virat Kohli atora chikafu chevegan uye masosi anoti kudya kwacho kwakabatsira hutano hwake nemitambo. Iko shanduko kubva kune isiri-yemidziyo chikafu kune vegan chikafu chinoratidzika kunge chakawedzera simba rake uye kugaya simba. Kwete chete Virat Kohli, asi vatambi vakaita saSerena Williams, Lewis Hamilton naHector Bellerin nevamwe vashoma vanotevera vegan chikafu.

Iyo chirimwa-chakavakirwa kudya yakave nemhedzisiro ine simba pahunhu hwekiriketi uye yakamuita kuti afare. Kudya kweVirat kune mapuroteni anozunguzika, soy uye miriwo pachinzvimbo chenyama, mazai uye zvigadzirwa zvemukaka.

Saka, chikafu chevegan chinokanganisa sei kuita kwemitambo? Sezvo vegan chikafu chinosanganisa zvimwe zvemukaka uye nyama zvigadzirwa, zvinobatsira ivo vatambi uye vasiri-vatambi kuchengetedza muviri wakaserera uine yakaderera kusvika paavhareji body mass index (BMI) ^[1] .

Kana iwe uri kuronga kuti ugare wakakwana uye uwane mutete wakaonda, sanganisira zvinotevera mishonga mune yako vegan chikafu.

1. Mapuroteni

Mapuroteni ndeimwe yemacronutrients izvo zvakakosha kune vatambi vechidiki kubatsira kuvaka nekugadzirisa mhasuru. Mapuroteni anopawo huremu hwakaonda hwevatambi pamwe nevasiri vatambi ^[piri] . Iwe unongoda kudya mapuroteni epamusoro-soro mukati memaawa maviri mushure mekurovedza muviri sezvo ichiwedzera kugadziriswa kwemhasuru uye kukura.

Pamasumbu akasimba, sanganisira mapuroteni ezvirimwa senzungu nenzungu mabutiri, mhodzi, bhinzi nenyemba, tofu, mukaka we soya, zviyo zvese, uye mapuroteni mabhawa.

2. Vitamin B12

Oregon State University vaongorori vakawana kuti vatambi vasina B mavitamini vane yakaderera-yakasimba simba kurovedza mashandiro uye vasingakwanise kugadzirisa kukuvara tsandanyama kana kuvaka mhasuru uremu. Zvakare, kushomeka kwevhitamini B12 kunogona kukonzera kuneta kunogona kukanganisa mashandiro emutambi ^[3] .

Vegetarian sosi yevhitamini B12 masoya uye almond mukaka, mupunga, mapuroteni mabhawa, zviyo, uye bhinzi.

3. Karusiyamu

Calcium ndiyo imwe yemicronutrients yakakosha kune vatambi, kunyanya vatambi vechikadzi sezvo ichibatsira mukuvaka mabhonzo akasimba nemeno ^[4] . Inoitawo basa rakakomba musuru kudzora uye kutandara. Kana tsandanyama dzako dzobatana, calcium inopomberwa mumhasuru fiber ichigonesa kupfupisa uye tsandanyama painodzikama, calcium inoputirwa kunze kwefibre iyo inoita kuti mhasuru dzokere kunzvimbo yayo yekuzorora.

Kushomeka kwechicherwa ichi kunokonzeresa mhasuru nekurumwa nemhasuru. Kudya kweCalcium-kunevazhinji vezvinodyiwa kunosanganisira mukaka-wakasimwa wemiti, tofu, jisi-yakasimbiswa juzi, miriwo yakasvibira yemashizha uye broccoli.

4. Vitamin D

Vitamin D imwe micronutrient inobatsira mukuvandudza mashandiro emitambo ^[5] . Huwandu hwakakwana hwevhitamini D hunogona kudzikisira muviri kuzvimba, kushushikana kwekutsemuka kunoderedzwa uye mhasuru inoshanda inoderedzwa zvakare. Zviri nyore kuwana vhitamini D sevatambi vanoita kudzidziswa kwekunze. Iwe unogona zvakare kusangana neyako vhitamini D yekudya zvinodiwa kubva sipinashi, kare, soya, uye collard magidhi.

5. Simbi

Simbi inovandudza sei yako mitambo yemitambo? Huye, ichi chicherwa chinopa oxygen kumasero eropa ayo anozopedzisira akupa simba rekuita zvirinani pamunda. Muviri unorasikirwa nesimbi shoma kuburikidza nedikita izvo zvinoisa vatambi vekutsungirira panjodzi yekushomeka kwesimbi. Vatambi vanoshaya simbi zvino havakwanise kuchengetedza mwero wakadzikama wemoyo panguva yekuyera kusvika pakuwedzera-kusimba kurovedza muviri.

Sanganisira zvekudya zvemuriwo zvine hupfumi senge miriwo yakasvibira yakasvibira, nyemba uye nyemba, nzungu uye michero.

Heino chirongwa chekudya chemidziyo yevatambi:

• Mangwanani emangwanani - Muriwo sangweji ine maamondi mana kusvika mashanu nekofi nhema.

• Kwekudya kwemasikati - 1 chapatti ine yakavhenganiswa miriwo, dal uye broccoli saladhi.

• Manheru ekudya - Apple, kiwi uye bhanana rine girini tii uye mupunga maflakes (chikafu chidwa).

• Kudya kwemanheru - 1 mbiya diki yemupunga wakasvibira nesobho yemuriwo uye broccoli saladhi / yemuriwo saladhi.

1. [1]Rogerson D. (2017). Kudya kwevegan: rairo rinoshanda kune vatambi uye vashambadzi. Zvinyorwa zveInternational Society of Sports Nutrition, 14, 36.
2. [piri]Phillips, S. M., & Van Loon, L. J. (2011). Mapuroteni ezvemitambo evamhanyi: kubva pane zvinodiwa kusvika pakunyatsogadzirisa. Zvinyorwa zvesainzi yemitambo, 29 (sup1), S29-S38.
3. [3]Williams, M.H (1989). Vitamin yekuwedzera uye yemitambo mashandiro. Magazini yepasi rese yevhitamini uye chikafu chekutsvaga Wedzera = Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Kuwedzera, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). Kupindira kwemutyairi kuwedzera calcium kudya mune vakadzi vanobatana vatambi. Runyorwa rwepasi rese rwehutano hwemitambo uye kurovedza muviri metabolism, 14 (1), 18-29.
5. [5]Owens, D.J, Allison, R., & Vhara, G. L. (2018). Vitamin D uye iye Mutambi: Pazvino Maonero uye Matambudziko Matsva. Mushonga wemitambo (Auckland, NZ), 48 (Suppl 1), 3-16.

Horoscope Yako Yemangwana

Kuziva

Nditumire Neemail Ratidza Pane Saiti