Zakudya Zodyetsera Zomera ndi Zochita Masewera
Zakudya za zamasamba ndi zinyama zikukwera kutchuka ndipo othamanga akuzindikira. Pali umboni wokwanira wothandizira zakudya zowonjezera zomera zomwe zimapereka ubwino wambiri wathanzi, koma kufufuza sikusowa kwa masewera olimbitsa thupi. Pamwamba pa izo, kudya mwanjirayi sikungakhale kokayikitsa chifukwa cha nthano za chakudya ndi zokambirana zomwe zikukhudza kwambiri momwe mungapewere kufooka kwa zakudya m'malo mwa kudya zakudya zonse.
Komabe, malinga ndi bungwe la American Dietetic Association (ADA), zakudya zamasamba zimakhala zomveka bwino komanso zokwanira kwa onse, kuphatikizapo othamanga.
Ubwino wa Zakudya Zobzala
Kafukufuku wamaphunziro amasonyeza kuti zakudya zomwe zimapezeka pambewu zimapindulitsa kwambiri, kuphatikizapo:
- Kuchepetsa chiopsezo cha matenda a mtima
- Lembani kuchepa kwa lipoprotein (LDL) m'magazi a cholesterol
- Limbikitsani kuthamanga kwa magazi
- Malire a mtundu wa shuga 2
- Mndandanda wa misa ya thupi la pansi
- Lower insulin kukana
- Mitengo ya khansa
Ngakhale ali ndi thanzi labwino, anthu ambiri ogwira ntchito ndi othamanga amalandira mphekesera za zinyama popanda kudziwa chomwe chimatanthauza kudya masamba kapena zamasamba . Musanayambe kufotokozera zolakwika ndi zolakwika pakati pa othamanga odyetsa zamasamba, kumvetsetsa ziganizo zotsatirazi zidzakhala zothandiza:
- Zamasamba - sadya nyama zinyama, koma zimatha kudya mazira ndi mkaka.
- Nkhumba - sizimadya chakudya chilichonse cha nyama.
- Zokhumudwitsa - nthawi zonse zimadya chakudya chamagulu, koma nthawi zina amadya mkaka, nyama, zonyansa, kapena nsomba.
- Nthritarian - amatsatira zakudya zakuthambo kwambiri, pogwiritsa ntchito zakudya zosadetsedwa zomwe zikuphatikizapo masamba, zipatso, mtedza, mbewu, ndi nyemba. (mwina kapena sangakhale chotsitsa)
Ngakhale kuti chakudya chamtundu wothamanga sichikufotokozedwa, Dr. Joel Fuhrman, katswiri wa zamankhwala kwa zaka zopitirira 25, akuwonetsa othamanga azamagulu omwe amatsatira zakudya zowonjezera zakudya zomwe zimakhala ndi ntchito yopindulitsa.
Nkhani yake yomwe inafalitsidwa mu Current Sports Medicine Reports imasonyeza kuti othamanga otha msinkhu amatha kuchita bwino pamitima yapamwamba pamene akudyera zakudya zowonjezera zakudya zowonjezera.
Ochita masewera olimbitsa thupi ambiri, kuphatikizapo Olympian Carl Lewis, Ironman triathlete Brendan Brazier, ndi mtsogoleri wa tennis Venus Williams, asonyeza kuti akuchita masewera apamwamba kuposa osadya nyama. Zochita za othamanga otchuka otchukawa ndi zodabwitsa koma ndi umboni wosatsutsika wa mpikisano wothamanga. Kafufuzidwe kafukufuku amafunikanso kuthetsa zochitika zodziwika zokhudzana ndi zakudya zamasamba (vegan) kwa othamanga.
Zomwe Anthu Ambiri Amakhulupirira
Ochita masewera amaoneka kuti ali ndi malingaliro okhudza zakudya zamasamba ndi zamasamba. Nthano zomwe zimafala kwambiri zimazungulira mapuloteni odyera, mapuloteni omera omwe amafunika kuti azipangidwira kupanga mapuloteni okwanira, komanso kudya shuga. Zikuwoneka kuti zikhulupiliro zotsatirazi zikupitirirabe kukhala zovuta kwa othamanga a zamasamba (vegan):
- Zakudya zazomera sizilephera kupereka mapuloteni okwanira.
- Mukufunikabe kugwirizanitsa mapuloteni a zomera .
- Gwiritsani ntchito mapuloteni okha m'malo modya chakudya chokwanira chokhala ndi tizilombo toyambitsa matenda komanso antioxidants.
- Ganizani kuti shuga onse ndi ofanana.
- Msuzi ndi ayi-ayi, ngakhale amathandiza kufika kwa caloriki kwa othamanga omwe ali ndi zofunika kwambiri.
Kupeza mapuloteni okwanira kuchokera ku zomera
Ochita maseŵera amafunikira mapuloteni oonjezera kuti athandizire zofuna zowonongeka kwambiri ndi kukonzanso mapuloteni amtundu wambiri chifukwa chogwira ntchito mwakhama. Kudya kokwanira kwa mapuloteni n'kofunikira kwambiri pa njirayi. Mapuloteni osakwanira angayambitse kuchepetsa mphamvu ya nayitrogeni komanso kuchepa kwa minofu. Kodi mungayambe kudya zakudya zokwanira kuti zitsimikizidwe kuti aziteni yeniyeni ikugwira bwino ntchito?
Zakudya zodyera zimatha kupereka mapuloteni okwanira kwa othamanga malinga ndi Nancy Clark, wochita masewera olimbitsa thupi padziko lonse, mlangizi, ndi wolemba wa Guide Nutrition Guidebook.
Ambiri odya ndiwo zamasewera koma izi sizikutanthauza kuti akupeza mapuloteni okwanira, akunena Clark. Vuto ndi othamanga ambiri samangodya zokwanira. Mwachitsanzo, si zachilendo kwa atsikana, othamanga kwambiri kuti asatenge mapuloteni okwanira chifukwa chodya zakudya zing'onozing'ono pa chakudya.
Chimene chimakhalanso chisokonezo komanso kusagwirizana pakati pa othamanga ndi asayansi ndi momwe mapuloteni angagwiritsidwe ntchito kuti thupi likhale lopambana. Kaya mapuloteni amachokera ku gwero la nyama kapena chomera, kudyetsa kuchuluka kwa mavitamini ndi amino acid kumatanthawuza momwe thupi lanu limatha kukhalanso ndi mphamvu zolimbitsa thupi. Kafukufuku amasonyeza kuti mapuloteni amatha kuyanjana mosavuta kwa othamanga omwe amadya nyama ndi masewera olimbitsa thupi pogwiritsa ntchito mapulani oyenera. Academy of Food and Dietétics amalimbikitsa zomera (zitsamba) kudya zakudya zosiyanasiyana zomwe zimapanga zakudya kuti zitsatire mapuloteni ndi amino acid.
Malingana ndi Roberta Anding, odyetsa masewera a Houston Astros MLB franchise, othamanga ambiri amakhulupirira kuti njira yokhayo yokwaniritsira mapuloteni awo a tsiku ndi tsiku ndi kudya nyama. Amasonyeza kuti nyama ndi gwero la mapuloteni, koma zomera zili ndi mapuloteni. Pali pafupifupi magalamu asanu ndi awiri a mapuloteni pa nyama iliyonse ndipo pistachios imodzi ili ndi magalamu asanu ndi limodzi a mapuloteni. Ngati wothamanga ali ndi zamasamba, ndiye mkaka, yogurt, ndi tchizi zingakhoze kuwonjezera zowonjezera zowonjezera mapuloteni. Kwa wothamanga wa vegan, nyemba zitha kuwonjezera mapuloteni oyenera, akuti Anding.
Academy of Food and Dietetics, Dietitians ku Canada, ndi American College of Sports Medicine amalimbikitsa 1.2 mpaka 2.0 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi tsiku ndi tsiku kwa othamanga, malingana ndi maphunziro. Kugwiritsa ntchito mapuloteni oposa 2.0 g / kg / tsiku sikuwonetsa phindu lina m'maphunziro angapo ndipo kungayambitsenso zotsatira zovuta zaumoyo malinga ndi kafukufuku. Zakudya zambiri zapuloteni zimakhudza kwambiri magetsi a calcium, ntchito ya impso, thanzi labwino, ndi kugwiritsidwa ntchito kwa mtima.
Kuphatikiza Mapuloteni Oteteza
Kumbukirani momwe zinalili zofunika kudya nyemba ndi mpunga panthawi imodzi? Malangizo omwe kale ankakonda kulumikiza mapuloteni omera kuti akwaniritse mauthenga onse ofunika a amino acid sakufunikiranso. Kafukufuku wamakono amasonyeza othamanga ndiwo zamasamba angapeze mapuloteni okwanira pamene adya zakudya zamitundu yambiri pa tsiku, osati chakudya chimodzi.
Kugwiritsa ntchito mapuloteni osiyanasiyana a tsiku ndi tsiku amapereka amino acid osiyanasiyana ndipo amatsimikizira kuti onse amino acid akuphatikizidwa, malinga ndi katswiri wa masewera olimbitsa thupi Nancy Clark. Sikoyenera kugawana mapuloteni pa zakudya zinazake . Cholinga chake ndi kukhala ndi mapiritsi 15 mpaka 20 pa chakudya kuti mupereke mapuloteni okwanira pa tsiku, "anatero Clark.
Zakudya zopatsa mbewu kuphatikizapo mbewu, nyemba, mtedza, ndi mbewu zimalimbikitsidwa kudya zakudya zowonongeka komanso kuonetsetsa kuti amino acids (EAAs) ndi nthambi zothandizidwa ndi amino acid (BCAAs) zimapezeka kuti thupi likhale labwino komanso kupweteka kwa minofu. Mapulogalamu abwino kwambiri a mapuloteni apamwamba angapezeke mu zakudya zonse zotsatirazi:
- Lentils
- Kinoya
- Tofu
- Nyemba zakuda
- Nkhumba za dzungu
- Amondi
- Oats
Mapuloteni Intake ndi Mavitamini Oyenera
Ochita masewera ambiri a zamasamba kapena azungu amakhulupirira kuti ayenera kuika maganizo pa kudya zakudya zambiri zowonjezera. Kudya kwapuloteni n'kofunika koma kudya zonse zamadzimadzi monga mafuta ndi mafuta wathanzi ndi ofunika kwambiri pa masewera olimbitsa thupi. Vuto kwa ambiri othamanga awa silingaganize za gawo la zakudya mu minofu ntchito, kukula, ndi kuchira.
Malinga ndi katswiri wa masewera olimbitsa thupi, Nancy Clark, othamanga ambiri akugwira ntchito koma akungomwa puloteni kumwa. Zakumwazi zimasowa shuga komanso zakudya zina zomwe zimachokera ku mavitamini kuti zithetse bwino minofu yawo. Kudya zakudya zoyenera kutsogolo ndi kumaliza kumaliza kumakhutiritsa zofuna zapamwamba zogwirira masewera.
Kugwiritsa ntchito mitundu yosiyanasiyana ya zakudya sikumangopereka mapuloteni okwanira koma kumaperekanso mphamvu kwa othamanga kukwaniritsa ntchito yambiri. Kudya zakudya zomwe zimakhala ndi zomera zimapatsanso thupi ndi zofunikira zowonongeka ndi antioxidants zofunikira kuti zigwiritse ntchito minofu. Zakudya zamakono komanso antioxidants zimanenedwa kuti zimachepetsa zotsatira za kutupa koonjezera komanso zimalimbikitsa kupulumutsidwa kuphunzitsidwa.
Mamasamba obiriwirawa ali ndi mapuloteni, micronutrients, ndi antioxidants:
- Kale
- Bok choy
- Burokoli
- Collards
Zipatso zotsatirazi ndizowonjezera ku antioxidants:
- Black Currants
- Zipatso
- Makangaza
- Zakudya zamatcheri zakuda
- Mawang'anga
- kiwi
Shuga Ndi Shuga
Ambiri othamanga ndiwo zamasamba samakhala ndi shuga makamaka chifukwa cha kuyenga. Shuga yonyezimira imachotsedwa ku mtundu woyera kwambiri ndi makampani pogwiritsa ntchito mafotolo a fupa. Shuga sichimakhala ndi mafupa, koma shuga imakhudzana ndi fupa losakanizidwa. Sikuti shuga onse akugwiritsidwa ntchito motere kotero kuti sitingaganizidwe mofananamo. Zakudya zimapezeka kuti ndizovomerezeka pa zakudya zokhala ndi zomera. Komabe, kusunga shuga kuti ukhale wosachepera kumakondweretsedwa kuti ukhale wathanzi.
Ochita masewera amafuna shuga wambiri poyerekeza ndi anthu ambiri a ku America malinga ndi akatswiri a masewera olimbitsa thupi, Nancy Clark. Shuga ndi gasi m'galimoto ndipo imafunika kuti mafupa azigwira ntchito. Kutumiza zakumwa zakumwa monga chokoleti ndi shuga komanso zofunika mavitamini ndi mchere zofunika kuti thupi liziyenda bwino ndi masewera olimbitsa thupi.
Shuga yowonongeka n'njopanda thanzi kusiyana ndi beet shuga kapena timadzi ta agave koma thupi limawerenga shuga monga shuga. Shuga yonse ili ndi makilogalamu 4 pa gramu ndi chigawo cha chakudya. Pali mitundu isanu yosiyanasiyana ya shuga kuphatikizapo:
- Gulusi - shuga yosavuta imatchedwanso dextrose ndipo kawirikawiri amatchedwa shuga la magazi.
- Fructose - shuga yosavuta imatchedwanso shuga zipatso zomwe zimatengedwa mwamsanga ndi thupi.
- Galactose - shuga wosavuta omwe amapezeka mkaka ndi yogurt pang'onopang'ono amadzipereka ndi thupi.
- Maltose - shuga wosavuta umatchedwanso kuti shuga wochuluka kwambiri womwe umatengedwa mwamsanga ndi thupi.
- Lactose - imatchedwanso shuga wa mkaka ndipo ili ndi shuga ndi galactose.
Shuga ndi gwero lamphamvu lomwe amagwiritsidwa ntchito pazochita zolimbitsa thupi. Ochita masewera olimbikira makamaka amapindula ndi kudya kwambiri shuga kuti athandizidwe kuwonjezeka kwa shuga m'maselo a minofu. Popanda shuga wokwanira (mphamvu) kuti mukhale ndi minofu, kuchita masewera olimbitsa thupi kungakhale kovuta.
Surasi yotsatira imatengedwa kuti ndi yovomerezeka kwa zakudya zamasamba:
- Agave
- Msuzi wa mpunga wa Brown
- Mabala a mapulo
- Tsiku lachisanu
- Molasses
- Stevia
- Beet shuga
- Kokonati shuga
- Uchi (shuga wotsutsana)
Kodi Ndiyenera Kupewa Kumwa Madzi?
Othandiza, ambiri, kumwa juga sizomwe koma shuga ndipo sayenera kuphatikizidwa mu zakudya zabwino. Msuzi umakhala ndi madzi a zipatso zachilengedwe osakaniza ndi madzi ambiri poyerekeza ndi shuga-yowonjezera madzi cocktails. Ndi mtundu wa madzi ogula omwe angakhale ovuta. Madzi abwino ochokera m'maganizo amathandizidwa ndi ochita masewera olimbitsa thupi komanso odyetsa zakudya kuti athe kuthandiza ochita masewera olimbitsa thupi kukwaniritsa zofuna za tsiku ndi tsiku.
Ochita maseŵera ambiri amavutika ndi kulemera chifukwa cha zofuna za thupi lawo. Kuwonjezera galasi kapena magawo awiri a madzi m'malo mwa madzi tsiku ndi tsiku wathandiza othamangawa kupeza ndi kulemera koyenera. Nthawi zina chakudya sichikwanira ndipo juzi imapereka mphamvu yowonjezera kwa othamanga omwe amafunikira makilogalamu ambiri kuti akwaniritse zofuna zathupi. Ochita masewera omwe angapindule ndi kuwonjezera madzi ku mapulogalamu awo okhudzana ndi zakudya monga ochita masewera a sekondale, othamanga mtunda wautali, triathletes, ndi mabasiketi.
Kafukufuku Wowonjezera
Kafukufuku wasonyeza zakudya zamasamba zothandiza kupititsa thanzi labwino ndikuchepetsa zizindikiro za matenda, koma umboni wawung'ono ulipo wosonyeza zotsatira za zakudya zokhudzana ndi maseŵera. Chifukwa chodyera zamasamba, zamasamba, ndi zowonjezera zimayambitsidwa ndi othamanga, maphunziro ambiri ayamba kufika.
Kafukufuku wochepa wofalitsidwa m'magazini ya Journal of Nutrients anayeza thupi labwino pakati pa zamasamba ndi omnivore (odyetsa nyama) ochita maseŵera olimbitsa thupi. Zotsatira zinkasonyeza kuti ochita masewera a zamasamba anali ndi apamwamba okwera mpweya wabwino ndi mphamvu yofanana poyerekeza ndi osewera kudya nyama.
Kafukufuku wina wophunzitsidwa ndi Baylor University Medical Center adatsata chakudya cha mtsikana wina wamtchire pamsasa wa mapiri a masiku asanu ndi atatu. Wothamanga uja amadya pa zakudya zotsimikiziridwa kuti azikhala ndi mphamvu ndi ntchito yake. Zakudya zake zapuloteni zinali zazikulu kuposa zomwe zinkaperekedwa kwa othamanga zamasamba. Anatha kusunga nthawi mofulumira poyerekeza ndi anthu osagwirizana ndi mpikisano wothamanga pa mpikisano. Zotsatira zikuwonetsa kuti zakudya zowonongeka bwino zimagwirizanitsa ndi ultra-kupirira mapiri njinga.
Kafukufuku adafalitsidwa m'nkhani zofotokozera za moyo wamoyo ndipo anafufuza zotsatira za zakudya zowonjezera pa ultra-triathlete (Triple-Ironman). Zotsatira zikuwonetsa kuti zakudya zodyera zimapereka mpikisano wofanana wa maseŵera poyerekezera ndi wothamanga pogwiritsa ntchito zakudya zosakanikirana. Lipotili likuperekanso kuti zakudya zowonongeka bwino zitha kulandiridwa ndi othamanga kwambiri omwe amatha kupuma.
Mawu Ochokera
Zakudya zodyera zamasamba zimapitirizabe kutchuka ndipo zikuwonetsedwa kuti zimapereka madalitso ochuluka a thanzi. Ngakhale kuti kafukufuku saperewera pa zakudya zokhala ndi zomera komanso masewera othamanga, pali othamanga odziwika bwino omwe ali ndi mpikisano wothamanga. Chimene chikuwoneka kuti chikupitirira chinapitiliza chisokonezo ndi nthano zotsutsana ndi zamasamba ndi kusowa kwa kafukufuku kuti awononge mabodza awa. Kuganizira kwambiri za ubwino wa thanzi la kudya zakudya zambiri zamasamba kungathandize kuthetsa mavuto omwe amadya zakudya zamasamba.
> Zotsatira:
Fuhrman, Joel ndi al., Kuwotcha Masewera a Zamasamba, Masewera Amakono a Zamankhwala, American College of Sports Medicine , 2010.
> Lynch, Heidi et al., Cardiorespiratory Fitness ndi Peak Zovuta Kusiyanitsa pakati pa Vegetarian ndi Omnivore Kupirira Athawi: Phunziro lopanda gawo, MDPI-Nutrients , 2016.
> Leischik ya Roma ndi Norman Spelsberg, "Vegan Triple-Ironman (Zowamba Zamasamba / Zipatso)," Nkhani Zokhudza Zochitika Zanyama, 2014.
> Rogerson, David, zakudya za Vegan: malangizo othandiza kwa othamanga ndi zochita masewera olimbitsa thupi, Journal of the International Society of Sports Nutrition , 2017.
> Wirnitzer KC, Kornexl E, Mphamvu ndi mavitamini odyera azimayi pamsewu wa mapiri a mapiri 8, Proceedings (Baylor University Medical Center) , 2014.