Cov neeg ncaws pob vegan tsis txawv ntawm lwm cov kis las. "Kuv tsis tas yuav ua ib yam dab tsi tshwj xeeb," hais tias Jacob, tus ntaus pob ntaus pob thiab ntaus pob uas muaj hnub nyoog 14 xyoo uas tau vegan txij thaum yug los. Qee tus neeg xav tias cov txheej txheem kev noj zaub mov nruj tuaj yeem ua rau tus neeg ncaws pob tsis zoo thiab cuam tshuam lawv qhov kev ua tau zoo.
Txawm li cas los xij, qhov no tsis muaj tseeb. Ib tus neeg ncaws pob uas tseem ceeb, Olympic sprinter Carl Lewis, yeej cuaj kub puav pheej tom qab hloov mus rau cov neeg tsis noj nqaij noj. Cov neeg tsis noj nqaij uas noj ntau yam zaub mov thiab tau txais calorie ntau ntau tuaj yeem ua tau zoo ntawm txhua qib, txij li kev pib ua haujlwm mus rau Olympic. Tib yam tuaj yeem hais txog cov neeg tsis noj nqaij nruj rau cov tub ntxhais hluas ncaws pob.
Cov neeg ncaws pob vegan yuav tsum ua raws li kev noj zaub mov kom zoo, tab sis lawv yuav tsum tsis txhob txhawj txog kev noj ntau dhau. Tsuav lawv noj ntau yam zaub mov txaus, lawv yuav noj qab nyob zoo.
Tau txais cov protein txaus los ntawm ntau qhov chaw xws li txiv ntoo, taum, cov khoom lag luam soy, thiab cov nplej tag nrho pab cov neeg ncaws pob tswj lawv lub zog.
Noj cov zaub mov uas muaj vitamin B 12 thiab vitamin D, xws li cov kua mis muaj zog, cov nplej thiab cov poov xab, thiab tau txais 15 feeb ntawm tshav ntuj txhua hnub. Cov as-ham no yuav pab muab lub zog rau koj.
Cov ntxhais vegan yuav tsum paub tseeb tias lawv tau txais hlau txaus.
Qhia vegan muffins thiab lwm yam tais diav nrog koj cov phooj ywg, nws lom zem! Nov yog txoj hauv kev zoo los nrhiav cov khoom tshiab rau lwm tus thiab txaus siab ua ke nrog phooj ywg.
Cov pluas noj rau cov tub ntxhais hluas vegan ncaws pob tsis yooj yim los npaj. Cov tub ntxhais hluas vegan ncaws pob yuav tsum tau txais feem ntau ntawm lawv cov calorie ntau ntau los ntawm cov carbohydrates nyuaj, ib qho nruab nrab ntawm cov protein, thiab ib qho me me ntawm cov rog. Feem ntau, yog tias koj yog ib tug neeg tsis noj nqaij, koj yuav tsum tau 0,6 mus rau 0,8 grams protein ib kilogram ntawm lub cev hnyav thiab 2,7 mus rau 4,5 grams carbohydrates ib kilogram ntawm lub cev qhov hnyav. Rau cov tub ntxhais hluas vegans, tag nrho cov kev cai no tuaj yeem ua tau los ntawm kev noj ntau yam khoom noj uas muaj calories txaus.
Cov khoom noj uas cov tub ntxhais hluas vegans noj muaj xws li cov nplej tag nrho crispbread, pasta, veggie burgers, zaub ntsuab, hummus, thiab txiv laum huab xeeb.
Cov neeg ncaws pob uas muaj hnub nyoog 17 xyoo thiab vegan txij thaum muaj hnub nyoog 11 xyoos pom tias nws yooj yim rau vegan thiab ua haujlwm: "Kuv noj oatmeal ua nrog kua mis, txiv tsawb, thiab feem ntau topped nrog raisins, cinnamon, thiab flavored nrog vegan butter rau pluas tshais. Rau pluas su, kuv tuaj yeem muaj zaub stew nrog taum paj thiab mov, thiab noj hmo, kuv tuaj yeem muaj cov kua zaub lentil, ci qos yaj ywm, thiab lwm yam zaub xws li zaub qhwv los yog peas. "
Nws tseem yog ib qho tseem ceeb rau cov hluas kom xyuam xim rau cov vitamin B 12 thiab vitamin D. Vitamin B 12 tuaj yeem pom hauv cov khoom noj muaj zog, nrog rau cov kua mis, cov nplej, thiab cov poov xab. Vitamin D tuaj yeem pom nyob rau hauv cov khoom noj muaj zog xws li kua mis nyuj thiab cereals, thiab tuaj yeem tau txais los ntawm kev siv sijhawm 15 feeb nyob rau hauv lub hnub txhua hnub thaum lub caij ntuj sov.
Cov zaub mov muaj hlau yog cov zaub ntsuab ntsuab, taum pauv, taum paj, lentils, quinoa, thiab raisins. Txhawm rau kom muaj kev nqus tau siab tshaj plaws, noj cov zaub mov muaj vitamin C, xws li kua txiv kab ntxwv, kua txiv lws suav, tswb kua txob, lossis zaub paj, nrog rau cov khoom noj muaj hlau.
Cov neeg ncaws pob kuj tuaj yeem noj tshuaj ntxiv.
Rau txhua tus neeg ncaws pob - ua ntej, thaum lub sijhawm thiab tom qab kev cob qhia - nws yog ib qho tseem ceeb kom rov ua kom poob lub zog reserves thiab tsim cov leeg nqaij. Rau cov tub ntxhais hluas ncaws pob, qhov no tuaj yeem nyuaj vim yog lub tsev kawm ntawv nruj. Qhov zoo tshaj plaws, tus neeg ncaws pob yuav tsum tau txais 200 calories ib teev ua ntej kev sib tw ncaws pob lossis 400 calories ob teev ua ntej kev sib tw kis las.
Ib tug hluas ncaws pob uas tsis muaj peev xwm noj tau hauv chav kawm yuav tsum noj zaub mov ntxiv thaum noj su lossis nqa 200-calorie khoom txom ncauj los noj tam sim tom qab chav kawm. Feem ntau, txhua 200 calories txhais tau tias koj yuav tsum tau tos ib teev ua ntej pib koj qhov kev tawm dag zog. Piv txwv li, yog tias koj noj 600 calories thaum noj su, koj yuav tsum tau tos peb teev ua ntej koj pib ua haujlwm. Rau ntau calorie ntau ntau, sim ntxiv txiv laum huab xeeb, hummus, kua yogurt nrog txiv hmab txiv ntoo, muesli, txiv ntseej, bagels, thiab kua txiv hmab txiv ntoo rau koj noj su.
Thaum lub sijhawm ua haujlwm ntev, tus neeg ncaws pob tuaj yeem ua rau nws tus kheej. 90 feeb tom qab pib kev cob qhia, tus neeg ncaws pob yuav tsum haus dej los yog kua txiv hmab txiv ntoo thiab noj tej yam uas muaj carbohydrates, xws li txiv tsawb. Thaum lub sijhawm ua haujlwm luv luv, dej yog qhov dej haus zoo tshaj plaws. Tsis tas li ntawd, dej yuav tsum tau haus dej kom txaus nyob rau ib hnub.
Kev noj zaub mov muaj carb siab, nruab nrab-cov protein ntau 15-30 feeb tom qab koj qhov kev tawm dag zog tuaj yeem ua rau koj lub khw muag khoom muaj zog. Cov tub ntxhais hluas uas tsis muaj cib fim noj kom zoo tam sim ntawd tom qab kev tawm dag zog yuav tsum nqa cov khoom noj txom ncauj nrog lawv: txiv apples, txiv laum huab xeeb qhaub cij, hummus hauv pita qhob cij, kua txiv kab ntxwv nrog ib txhais tes ntawm txiv ntseej ntawm ntau yam sib txawv. Noj sai tom qab kev tawm dag zog yog qhov tseem ceeb thiab pab cov neeg ncaws pob ntxiv zog thiab tsim cov leeg.
Rau txhua tus neeg ncaws pob uas cob qhia nyuaj, kev poob phaus tuaj yeem yog qhov nyuaj. Txhawm rau tiv thaiv kev poob phaus thaum lub sij hawm hnyav ntawm kev cob qhia, cov neeg ncaws pob yuav tsum noj ntau calories. Ntxiv cov khoom noj txom ncauj ntxiv rau ib hnub, noj cov zaub mov xws li roj, vegan cheese, qos yaj ywm, casseroles, pasta, thiab mov tuaj yeem pab ua kom tus neeg ncaws pob hnyav. Yog tias qhov poob phaus tiag tiag dhau los ua teeb meem, koj yuav tsum sab laj nrog kws kho mob noj zaub mov.
Los ntawm kev noj zaub mov txawv thiab tau txais calories txaus, cov tub ntxhais hluas vegan tuaj yeem ua tau zoo li lawv cov phooj ywg, yog tias tsis zoo.