Cov neeg ncaws pob vegan feem ntau ntsib cov teeb meem tshwj xeeb hauv kev ua kom tau raws li lawv cov kev xav tau kev noj haus, tab sis nrog kev npaj noj zaub mov kom zoo, qhov no tuaj yeem zam tau. Yog tias koj xav tau cov ntaub ntawv pov thawj, saib ntawm ultramarathoner Scott Jurek, uas cob qhia txog yim teev hauv ib hnub ntawm kev noj zaub mov zoo. Los yog tus naas ej boxer Mike Tyson, tus zoo khiav thiab ua kis las kis las Carl Lewis, tus ntaus pob tesniv Sirena Williams… Cov npe ntawm vegan thiab neeg tsis noj nqaij ncaws pob yog ntev heev.
Ib tug neeg tsis noj nqaij lossis vegan noj zaub mov tuaj yeem ua tau zoo rau hauv kev ncaws pob txoj kev npaj. Ntau tus ntshai los ntawm qhov tseeb tias tsis suav nrog cov nqaij, nqaij qaib, ntses thiab, nyob rau hauv cov ntaub ntawv ntawm veganism, cov khoom noj siv mis los ntawm kev noj haus, tus neeg ncaws pob yog deprived ntawm "huv" proteins, uas yog lub ntsiab nqaij builder. Txawm li cas los xij, cov neeg tsis noj nqaij noj zaub mov zoo li muaj "zoo" carbohydrates, cov roj tseem ceeb rau cov neeg ncaws pob, yam tsis muaj lawv tuaj yeem hnov qab, nkees, thiab muaj teeb meem nrog raum thiab lwm yam kabmob. Zaub, txiv hmab txiv ntoo, tag nrho cov nplej, txiv ntseej, thiab noob muab cov carbohydrates zoo, vitamins, minerals, thiab fiber ntau.
Ntau pua lub sij hawm peb tau dispelled cov dab neeg hais tias vegans thiab vegetarians tsis noj protein txaus. Cov nroj tsuag muaj protein ntau muaj roj tsawg thiab tsis muaj roj cholesterol, txhawb kev noj qab haus huv ntawm cov hlab plawv, tsis zoo li tsiaj cov zaub mov. Qhov zoo ntawm cov protein rau cov neeg ncaws pob muaj xws li quinoa, buckwheat, brown mov, protein-fortified pasta, ceev, taum pauv, kua mis, soy "cheese" thiab "yogurt", tempeh, txiv laum huab xeeb, taum, thiab peas.
Puas muaj tshuaj ntsuab txaus?
Txawm li cas los xij, cov neeg ncaws pob muaj qee qhov kev txiav txim siab tshwj xeeb kom nco ntsoov thaum npaj thiab noj zaub mov. Lawv yuav tsum ua tib zoo saib xyuas lawv qhov kev noj cov vitamin B12, uas tuaj yeem tau txais los ntawm cov khoom noj khoom haus muaj zog (tsis txhob tsis meej pem nrog cov neeg ua mov ci) lossis los ntawm cov khoom siv ntuj tsim. Ntxiv nrog rau B12, cov neeg ncaws pob vegan (tshwj xeeb yog cov pib tshiab) feem ntau tsis muaj calcium, hlau, zinc, iodine, magnesium, vitamin D, thiab riboflavin.
Tsis tas li ntawd, cov zaub mov vegan thiab neeg tsis noj nqaij feem ntau muaj fiber ntau, uas tuaj yeem ua rau flatulence thiab tsam plab yog tias noj zaub mov muaj fiber ntau ua ntej lossis thaum lub sijhawm ua haujlwm. Yog li ntawd, nws yog qhov zoo dua los noj cov khoom no tsawg kawg ib thiab ib nrab mus rau ob teev ua ntej kev cob qhia cais los ntawm cov zaub mov tseem ceeb.
Cov neeg ncaws pob vegan tab tom xaiv lwm cov tsiaj protein, xws li cov nqaij soy, taum paj, vegan sausages, thiab lwm yam khoom noj uas muaj cov nroj tsuag, kom tsis txhob flatulence thiab roj rau kev ua haujlwm tom ntej. Tab sis koj yuav tsum ua tib zoo nyeem cov muaj pes tsawg leeg ntawm cov khoom xws li kom tsis txhob muaj teeb meem additives uas feem ntau siv thaum lub sij hawm npaj cov vegan protein tais diav.
Koj tuaj yeem ua tau raws li koj cov kev xav tau ntawm cov khoom noj khoom haus nrog cov khoom noj khoom haus zoo li cov nroj tsuag. Luckily, muaj ntau thiab ntau ntawm lawv hnub no! Tab sis ib qho ntxiv yuav tsum tau soj ntsuam xyuas, raws li gelatin lossis creatine (uas muaj nyob hauv cov nqaij leeg nqaij) feem ntau ntxiv rau lawv. Ntxiv nrog rau cov vitamins thiab minerals, cov nroj tsuag raws li kev ua lag luam kuj muaj ntau cov nroj tsuag-raws li cov protein ntau uas cov kws ncaws pob tuaj yeem suav nrog hauv lawv cov khoom noj.
Dab tsi yog?
Txhawm rau kom tsis txhob muaj zaub mov tsis txaus, koj cov zaub mov yuav tsum muaj ntau yam. Cov neeg ncaws pob lossis cov neeg uas nquag tswj lub cev muaj zog yuav tsum npaj lawv cov zaub mov kom zoo dua li cov vegans uas tsis tawm dag zog. suav nrog cov zaub mov hauv koj cov zaub mov uas yuav pab koj mus txog koj lub hom phiaj kev noj qab haus huv.
Taum, taum pauv, nplej thiab almonds, broccoli, kale, zaub ntsuab, almonds, tahini, dub molasses.
legumes, txiv ntseej thiab noob, whole grain breads, cereals, paus zaub, txiv hmab txiv ntoo qhuav.
legumes, txiv ntseej thiab noob, soy khoom, cereals.
seaweed, seaweed, txiv apples, txiv kab ntxwv, persimmons, spinach.
legumes, ceev thiab noob, seaweed, oatmeal, buckwheat, millet, barley groats.
vitamin-fortified zaub mov, sun-dried nceb, parsley, zaub roj.
khoom noj khoom haus poov xab, soy khoom, khoom noj fortified.
tag nrho cov nplej, whole grain breads thiab cereals, taum pauv, txiv ntseej, noob, txiv tsawb, asparagus, figs, avocados.
4 txoj cai golden rau cov neeg ncaws pob vegan
Peb sib sau cov ntaub ntawv kawm thiab txais yuav cov kev yooj yim no, tab sis tseem ceeb heev rau cov neeg ncaws pob vegan.
1. Sib npaug koj cov zaub mov
Tsis tas yuav noj cov txiv hmab txiv ntoo thiab zaub nkaus xwb lossis tsuas yog buckwheat thiab mov. Txawm hais tias koj xaiv hom zaub mov twg (vegan lossis neeg tsis noj nqaij), koj yuav tsum sib txawv thiab sib npaug kom ntau li ntau tau. Ua tib zoo mloog cov as-ham, noj cov vitamins thiab minerals ntxiv. Kev kuaj ntshav tsawg kawg ib zaug txhua rau lub hlis los saib xyuas koj tus mob.
2. Tsim ib txoj kev npaj noj mov txhua lub lim tiam
Cov ntawv qhia ua ntej muab tso ua ke yuav pab koj ua tib zoo thiab pom kev sib npaug ntawm koj cov zaub mov thiab lo rau nws maj mam. Sau koj cov zaub mov tseem ceeb, khoom noj txom ncauj, thiab tshuaj ntxiv. Yog tias koj nyuam qhuav pib tawm ntawm kev mus ncig vegan-sports, qhov no yuav pab koj paub txog dab tsi thiab ntau npaum li cas koj yuav tsum noj. Nyob rau hauv lub neej yav tom ntej, koj yuav tsis xav tau ib txoj kev npaj noj mov, vim hais tias koj yuav twb intuitively paub yuav ua li cas noj kom raug.
3. Noj cov protein kom raug
Ua nws txoj cai kom noj cov protein zoo tom qab koj ua haujlwm. Koj tuaj yeem siv cov nroj tsuag raws li cov protein shakes uas tsuas yog yuav tsum tau ntim dej, lossis koj tuaj yeem ua koj tus kheej los ntawm kev sib xyaw kua mis, taum sprouted, thiab txiv tsawb hauv lub tshuab. Fast, qab, noj qab nyob zoo! Thiab qhov tseem ceeb tshaj - tsis muaj protein ntau!
4. Noj ntau "zoo" Carbs
Yog tias koj txiav cov khoom qab zib, chips, ncuav qab zib, khoom qab zib, thiab lwm yam "yooj yim" carbs, nws muab sijhawm rau koj noj ntau dua "zoo"! Koj tuaj yeem them taus noj qee cov carbohydrates, xws li buckwheat, nplej xim av, zaub, txiv hmab txiv ntoo, noob thiab txiv ntoo, txawm tias yav tsaus ntuj, tsis ntshai qhov hnyav.
Thiab ntawm chav kawm, haus dej ntxiv! Koj tsis tas yuav hais qhov ntawd ntxiv lawm, txoj cai?