txheem
Nws tsis muaj teeb meem li cas thiab yog vim li cas ib tug neeg dhau los ua neeg tsis noj nqaij - qhov laj thawj tuaj yeem sib txawv heev. Los ntawm kev saib xyuas koj kev noj qab haus huv mus rau kev ntseeg. Tab sis tam sim no koj nyiam kev tsim lub cev, thiab cov lus nug tshwm sim ua ntej koj: nyob twj ywm ib tus neeg tsis noj nqaij thiab muaj kev nyuaj rau cov leeg nqaij, lossis hloov koj tus kheej thiab pib noj nqaij? Kab lus no yog npaj los pab txhua tus neeg uas tsis npaj siab tso tseg lawv lub hom phiaj thaum hmo ntuj hauv kev tsim lub cev zoo meej yam tsis muaj kev siv nqaij noj.
Vegetarianism, raws li koj paub, muaj 5 theem kev coj ncaj ncees. Peb teev cov "cov kauj ruam ntawm tus ntaiv ntawm kev ua tiav": kev tsis lees paub "ntshav" nqaij liab ntawm cov tsiaj ntshav sov, kev cais tawm ntawm cov nqaij qaib los ntawm cov zaub mov, kev tsis lees paub cov ntses thiab nqaij nruab deg, tsis suav cov qe noog los ntawm cov zaub mov, kev tsis lees paub cov khoom noj siv mis, uas yog, noj zaub mov tshwj xeeb ntawm cov nroj tsuag keeb kwm (cov neeg tsis noj nqaij nruj - "veganism").
Tag nrho cov theem saum toj no ntawm kev tswj tus kheej tsis yog ib qho kev cuam tshuam rau kev tsim cov leeg nqaij ntawm qhov xav tau. Cov pov thawj yog qhov yooj yim thiab ntseeg tau: tag nrho cov txheej txheem loj ntawm macro- thiab microelements tsim nyog rau peb lub cev kom loj hlob cov leeg nqaij tuaj yeem suav nrog hauv "cov neeg tsis noj nqaij nruj" cov zaub mov kom txaus.
Hauv qab no yog cov tshuaj macronutrient rau cov neeg tsis noj nqaij bodybuilders tab tom nrhiav kev tsim cov leeg, nrog rau cov lus pom zoo rau kev sib xyaw ua ke.
protein
Rau qhov siab tshaj plaws ntawm cov leeg nqaij, ib tug neeg yuav tsum noj cov protein ntau ntawm 1,5 thiab qee zaum txawm tias mus txog 5 g ib 1 kg ntawm nws tus kheej "qhuav" lub cev hnyav. Feem ntau qhov no yog hais txog 200-300 grams protein txhua hnub. Cov protein no yuav tsum ua kom tiav - nws cov qauv molecular yuav tsum suav tag nrho 8 qhov tseem ceeb amino acids: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine.
Qhov teeb meem ntawm "ntseeg" cov neeg tsis noj nqaij lub cev yog qhov tsis zoo ntawm cov zaub protein. Tseeb, cov khoom noj xws li txiv ntseej, taum, taum, taum, nplej, zaub, tuaj yeem muaj txog li 35% protein, tab sis cov qauv ntawm cov protein molecule yuav tsis suav tag nrho cov amino acids tseem ceeb.
Cov lus zais ntawm cov neeg tsis noj nqaij nruj - "vegans" - yog lub hauv paus ntsiab lus ntawm kev sib xyaw ua ke (mutual complementarity) ntawm cov zaub protein. Lub hauv paus ntsiab lus no suav nrog kev noj ob lossis peb hom zaub mov txawv, txhua qhov muaj qee cov amino acids tseem ceeb.
Amino acids uas tsis muaj nyob rau hauv ib tsob nroj protein tuaj yeem tau los ntawm lwm qhov. Piv txwv li, noj tshais ntawm lentil kua zaub thiab wholemeal qhob cij muaj cov amino acids ntxiv los ua kom tiav cov protein. Lwm cov piv txwv yog mov thiab taum, pob kws porridge los yog cornbread thiab taum stew.
Los ntawm kev noj zaub mov ua los ntawm cov khoom xyaw cog uas tau xaiv kom raug, tus neeg ncaws pob yuav tau txais cov protein ntau, thiab nws yuav tsis xav tau cov khoom tsiaj los tsim cov protein. Txawm li cas los xij, cov zaub mov zoo li no muaj ntau cov carbohydrates, uas yog qhov zoo rau kev nce cov leeg nqaij, tab sis yog qhov tsis zoo thaum lub sijhawm ua haujlwm ntawm kev nyem.
Hmoov zoo, lub hav zoov ntawm cov kua txiv hmab txiv ntoo thiab cov khoom siv kis las hauv daim ntawv soy protein tuaj yeem suav hais tias yog ib qho kev daws teeb meem nrog ntau cov carbohydrates thiab cov khoom noj khoom haus ntxiv, txij li thaum Soy protein yog kiag li tiav thiab muaj tag nrho cov tseem ceeb amino acids. Qhov tsis muaj lossis tsis txaus ntawm cov amino acids tseem ceeb ua rau stunting, poob phaus, metabolic ntshawv siab, thiab mob tsis txaus - ua rau lub cev tuag. Thiab yog tias koj cov leeg loj hlob, ces tsis muaj lus nug txog kev tsis zoo ntawm cov nroj tsuag raws li kev noj haus.
Yog tias koj tsis yog "vegan", koj tuaj yeem ntxiv koj cov ntawv qhia zaub mov zoo "tsis yog nqaij" tsiaj proteins.
Cov khoom noj muaj roj tsawg rau cov neeg tsis noj nqaij lacto
Cov tsev cheese muaj roj tsawg yog cov khoom lag luam zoo rau kev tsim cov leeg nqaij. Ib qho zaub mov nyiam ntawm cov neeg tsis noj nqaij cev nqaij daim tawv, ntau ntawm lawv noj los ntawm 500 grams mus rau 1 kg txhua hnub! Kuv tus kheej tau coj qhov kev coj ua no tau 10 xyoo tam sim no, thiab kuv kho tsev cheese zoo li qhob cij. 100 grams ntawm cov tsev cheese qhuav muaj txog 18 g ntawm cov protein ua tiav, 0 mus rau 5 g ntawm cov roj saturated, thiab tsis pub ntau tshaj 2 g ntawm carbohydrates.
Skimmed mis - Koj puas tau hnov zaj dab neeg ntawm Sergio Oliva tau npaj li cas rau Mr. Olympia kev sib tw, thaum ua haujlwm hnyav ntawm qhov chaw tsim kho thiab noj yuav luag tsuas yog qhob cij thiab mis nyuj? 100 grams ntawm cov mis nyuj tsis muaj roj muaj 0 mus rau 1 g ntawm cov rog, 3,5 g ntawm cov protein thiab 3,5 g ntawm mis nyuj qab zib. Koj tuaj yeem siv lwm yam khoom noj uas muaj roj tsawg.
rog
Cov khoom noj "builder" tsoos kom tau txais cov leeg nqaij xav tias 20% ntawm tag nrho cov calories kom tsawg yuav muaj roj. Hais txog biochemical muaj pes tsawg leeg, cov rog tuaj yeem muab faib ua peb hom: saturated, unsaturated thiab polyunsaturated.
Cov kws tsim lub cev tau qhia kom txo qis feem pua ntawm cov roj saturated hauv cov zaub mov kom ntau li ntau tau, tso siab rau cov rog tsis txaus thiab polyunsaturated., vim tias nws tso cai rau koj los daws cov teeb meem nrog cov roj (cholesterol) siab thiab rog subcutaneous rog.
Cov neeg tsis noj nqaij tuaj yeem yooj yim muab lawv lub cev nrog qhov tsim nyog ntawm cov roj unsaturated nrog rau avocados, txiv laum huab xeeb thiab cashew ceev, txiv ntseej thiab txiv roj roj hauv kev noj haus. Cov khoom noj xws li almonds, walnuts, sunflower, pob kws thiab taum roj yog qhov zoo tshaj plaws ntawm cov roj polyunsaturated.
carbohydrates
Yog hais tias ib qho ntxiv ntawm cov protein yuav tsuas muaj txiaj ntsig rau koj, ces qhov ntau ntawm carbohydrates yuav tsis maj mam hloov mus rau hauv cov rog uas qias neeg, uas yuav cia siab rau daim npog qhov ncauj. Nws yog qhov paub zoo tias qhov zoo tshaj plaws ntawm cov suab thaj hauv kev noj zaub mov ntawm cov kws tsim lub cev yog cov khoom cog uas muaj glycemic Performance index qis thiab muaj fiber ntau. Ua ntej ntawm tag nrho cov, cov no yog cov khoom xws li mov, buckwheat, qos yaj ywm, pasta ua los ntawm cov hmoov nplej tsaus thiab wholemeal qhob cij.
Kuv tsis pom zoo kom noj ntau cov txiv hmab txiv ntoo qab zib uas muaj fructose thiab noj cov khoom qab zib feem ntau., lees paub nws tus kheej nrog cov kab lus "Kuv tam sim no nyob rau hauv lub sijhawm ua haujlwm ntawm pawg, thiab kuv muaj peev xwm noj tau txhua yam." Koj yuav tsis muaj peev xwm tsim kom muaj zog, cov leeg nqaij zoo yog tias koj tsis nruj tswj hwm tus nqi thiab zoo ntawm carbohydrates hauv koj cov zaub mov. Feem ntau, rau cov nqaij ntshiv, nws txaus los noj 2 mus rau 4 g suab thaj ib kilogram ntawm lub cev qhov hnyav txhua hnub, faib cov koob tshuaj no rau ob peb ntu, thiab noj cov feem ntawm 9.00 thiab 18.00. Txawm li cas los xij, cov nuj nqis no nruj me ntsis rau tus kheej thiab yuav tsum tau suav raws li cov ntaub ntawv tus kheej.
Yog tias koj tsis xav ua luam dej hauv cov rog uas tsis muaj txiaj ntsig, pib suav thiab tswj koj cov carbohydrates noj txhua hnub. Txiav txim siab rau koj tus kheej qhov pes tsawg hnub noj cov suab thaj. Ib zaug lossis ob zaug hauv ib lub lis piam, thaum sawv ntxov, ntsuas koj lub duav ncig thaum koj nqus tau thiab exhale, nrog rau qhov ntim ntawm koj txhais tes, ceg, thiab hauv siab. Khaws ib daim ntawv teev npe ntawm koj cov ntaub ntawv qhia lub zog, cov ntaub ntawv anthropometric, thiab kev noj cov carbohydrates. Kos cov lus xaus zoo los ntawm cov ntaub ntawv. Yog tias tsis muaj qhov nce hauv lub zog thiab cov leeg nqaij, me ntsis nce cov carbohydrates txhua hnub.
Yog tias qhov sib ntxiv ntawm cov suab thaj tsis nce cov txiaj ntsig, tab sis tsuas yog nce cov rog hauv plab, txo qis cov carbohydrates thiab pib nrhiav koj qhov yuam kev. Sim ua kom cov protein ntau lossis rog rog hauv koj cov zaub mov. Rov xav txog koj qhov kev cob qhia. Tshem tawm qhov muaj peev xwm ntawm overtraining, tsom rau cov kev tawm dag zog yooj yim thaum txo lub sijhawm ntawm kev cob qhia thiab txo qhov zaus ntawm kev cob qhia.
Kho vajtse
Cov khoom no tsis muaj peev xwm cuam tshuam rau kev loj hlob ntawm lub cev nqaij daim tawv nqaij, vim nws tsis yog macronutrient, uas yog, cov khoom noj khoom haus tseem ceeb, xws li cov protein lossis carbohydrates. Yog vim li cas thiaj muaj xws li fuss nyob ib ncig ntawm no, qhov tseeb, heev ib tug zoo tib yam kab kawm, thaum nws los txog rau vegetarianism? Puas yog nws tsis yooj yim sua kom muaj qib ib txwm muaj hlau-hemoglobin yam tsis muaj nqaij, dais thiab yug me nyuam ib txwm muaj, yug menyuam lossis tsim cov leeg muaj zog? Kev xyaum ua pov thawj qhov tsis sib xws, thiab peb yuav nyob me ntsis ntawm kev xav.
Hlau yog ib feem ntawm hemoglobin, uas xa oxygen mus rau txhua qhov ntawm tib neeg lub cev. Kev pom zoo noj txhua hnub ntawm cov hlau yog nyob ib ncig ntawm 20 mg rau cov poj niam thiab 10 mg rau txiv neej. Muaj ob hom hlau: hematogenous thiab non-hematogenous. Hematogenous hom hlau muaj nyob rau hauv cov ntses thiab nqaij, non-hematogenous - nyob rau hauv cov khoom cog.
Tsuas yog 10% ntawm cov hlau noj feem ntau yog nqus los ntawm cov khoom noj, uas hais, ua ntej ntawm tag nrho cov, txog kev ceev faj ntawm peb lub cev rau qhov microelement. Cov lus thov "hlau ntxiv yog qhov zoo rau koj txoj kev noj qab haus huv" yog ib qho ntawm cov lus dab neeg txaus ntshai tshaj plaws. Nws tau xav tias qhov ua rau ntawm qhov lus dab neeg no yog "hlau boom" ntawm kev tshaj tawm hauv TV uas tau tshwm sim hauv Asmeskas 50 xyoo dhau los. Cov lus tshaj tawm suab zoo li no: "Koj puas muaj kev txom nyem los ntawm qhov tsis muaj hlau hauv cov ntshav?", uas tau dhau los ua kev kuaj mob thoob ntiaj teb rau txhua qhov tshwm sim ntawm kev qaug zog hauv Asmeskas.
Nyob rau tib lub sijhawm, hlau, txawm tias muaj txiaj ntsig zoo hauv cov koob tshuaj me me, yog qhov kev hem thawj tiag tiag rau tib neeg kev noj qab haus huv ntawm cov koob tshuaj ntau dua. Txhua tus tau hnov txog cov txiaj ntsig ntawm cov tshuaj antioxidants kom qeeb cov txheej txheem kev laus thiab txo txoj kev mob qog noj ntshav. Nyob rau tib lub sijhawm, tsis muaj leej twg xav tias hlau yog ib qho pro-oxidant thiab txhawb kev tsim cov dawb radicals. Qib ferritin siab (qib hlau) ua rau ib tus neeg muaj ntau yam kab mob, suav nrog ntau hom mob qog noj ntshav, xws li mob qog noj ntshav, plab, zais zis, thiab hlab pas. Nws kuj ua rau muaj kev pheej hmoo ntawm cov ntaub so ntswg puas hauv plawv nres thiab mob stroke.
Cov neeg tsis noj nqaij zoo siab rau 70% tsawg dua yuav mob qog noj ntshavTxawm li cas los xij, txij li lawv tau txo qis me ntsis ferritin, txawm li cas los xij, nws yog qhov txaus los tswj tag nrho cov kev ua haujlwm ntawm lub cev ntawm ib puag ncig.
Kab hauv qab: Yog tias koj tsis noj nqaij, noj lwm yam khoom noj uas muaj hlau nplua nuj nyob rau ib ntus (spinach, qhuav apricots, apricots, raisins), tab sis tsis txhob mindless tsim txom cov khoom siv hlau.
Cov txiaj ntsig ntawm Vegetarianism
1. Txo qhov kev pheej hmoo ntawm cov kab mob plawv 2. Txo cov ntshav lipoprotein tsawg-density ("phem" cholesterol) 3. txo qis ntshav siab 4. txo qis kev pheej hmoo ntawm ntau yam qog noj ntshav 5. Txo kev rog rog 6. Txo Kev pheej hmoo ntawm cov ntshav qab zib tsis-insulin-dependent 7. Tsawg dua kev mob ntawm lub plab zom mov 8. Kev thim rov qab ntawm atherosclerosis 9. Txo qhov kev pheej hmoo ntawm nephrolithiasis