Nws puas tuaj yeem tso tau yog tias koj yog neeg tsis noj nqaij lossis vegan

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nyeem kom kawg thiab koj yuav tsum tsis txhob ua xyem xyav.

Nws yuav siv li cas los tsim cov leeg

Txhawm rau nce cov leeg nqaij, koj xav tau:

• koom nrog kev cob qhia lub zog;
• muab lub cev so kom txaus;
• noj kom raug.

Thawj ob lub ntsiab lus yog tib yam rau txhua tus - kev cob qhia thiab so ntawm omnivores, neeg tsis noj nqaij thiab vegans tsis txawv ntawm ib leeg. Cov ncauj lus kom ntxaws txog kev tswj hwm thiab cov kev tawm dag zog tsim nyog tuaj yeem pom hauv cov lus hauv qab no:

Thaum nws los txog rau khoom noj khoom haus, tsis txhob noj nqaij lossis txhua yam khoom tsiaj ntawm txhua yam tuaj yeem ua rau txoj haujlwm nyuaj. Tab sis nrog txoj hauv kev zoo, qhov no yuav tsis muaj kev cuam tshuam.

Cov teeb meem dab tsi Vegetarians thiab vegans yuav muaj

Cov teeb meem tseem ceeb ntawm cov neeg uas tau tso tseg cov nqaij los yog tag nrho cov khoom tsiaj feem ntau yog dag hauv kev noj zaub mov. Kev noj zaub mov ntawm cov nroj tsuag feem ntau cuam tshuam nrog kev tsis txaus:

• Tag nrho cov calories … Cov vegans noj 602 calories tsawg dua omnivores, thiab cov neeg tsis noj nqaij noj 263 calories. Nws yog qhov zoo rau kev poob phaus, tab sis tuaj yeem cuam tshuam cov leeg nqaij.
• Zaub mov protein - cov khoom siv tseem ceeb ntawm cov leeg. Tsis txhob noj nqaij txo cov protein kom tsawg los ntawm qhov nruab nrab ntawm 17%, thiab los ntawm txhua yam khoom tsiaj los ntawm 27%.
• Leucine - amino acids, tshwj xeeb tshaj yog tseem ceeb rau cov leeg nqaij. Cov nroj tsuag muaj tsuas yog 6-8% ntawm cov khoom no, thaum nyob rau hauv cov tsiaj nws yog 8-11%.
• Creatine - carboxylic acid, feem ntau muaj nyob rau hauv cov leeg thiab koom nrog hauv lub zog metabolism. Vim nws qhov tsis muaj, cov leeg tsis ua haujlwm zoo, uas ua rau nws nyuaj rau muab txhua qhov zoo tshaj plaws hauv kev cob qhia thiab muab kev txhawb nqa txaus rau kev loj hlob.
• Vitamin D thiab zinc xav tau rau cov qib siab ntawm testosterone dawb, ib tug txiv neej poj niam txiv neej cov tshuaj hormones uas txhawb cov leeg nqaij.

Tsis tas li ntawd, kev noj zaub mov ntawm cov nroj tsuag feem ntau cuam tshuam nrog vitamin B12 tsis muaj peev xwm, tab sis nws tsis muaj kev cuam tshuam ncaj qha rau cov leeg nqaij, thiab nws qhov tsis muaj peev xwm tsis cuam tshuam nrog kev tawm dag zog.

Yuav noj li cas thiaj tsim tau cov leeg

Hauv qab no peb yuav saib yuav ua li cas los daws cov teeb meem kev noj haus yooj yim thiab ua kom cov nqaij ntshiv loj hlob nrog kev noj zaub mov zoo.

Ua kom koj cov calorie ntau ntau

Txhawm rau tsim cov leeg nqaij, calorie kom tsawg yuav tsum yog li 15% siab dua li kev siv calorie. Koj tuaj yeem ua yam tsis muaj kev nce ntxiv, tab sis nyob rau hauv txhua rooj plaub, cov ntsiab lus calorie ntawm cov khoom noj yuav tsum nyob rau hauv qhov sib npaug nrog cov nqi zog.

Qhov no tuaj yeem yog qhov teeb meem vim tias cov ntsiab lus fiber ntau hauv vegan noj sai sai ua rau satiety. Yog li ntawd, tsom ntsoov rau kev tshaib kev nqhis tsis yog qhov kev xaiv zoo tshaj plaws.

Ua ntej, suav koj cov calorie kom tsawg siv Mifflin-Geor mis:

Rau cov txiv neej: 5 + (10 × hnyav [kg]) + (6, 25 × qhov siab [cm]) - (5 × hnub nyoog [xyoo]) × 1.55 (hloov kev cob qhia 3 zaug hauv ib lub lis piam).

Rau cov poj niam: ((10 × qhov hnyav [kg]) + (6.25 × qhov siab [cm]) - (5 × hnub nyoog [xyoo]) - 161) × 1.55 (hloov rau kev cob qhia 3 zaug hauv ib lub lis piam).

Tom qab ntawd, ntsuas koj cov khoom noj txhua hnub thiab xam seb koj puas noj calories txaus. Yog tias tus lej tsis pom zoo, siv ob peb lub tswv yim:

• Noj ntau zaus … Ntxiv cov khoom noj txom ncauj thaum noj mov.
• Xaiv cov khoom noj uas muaj calorie ntau ntau. Lean ntawm txiv ntseej, noob thiab txiv hmab txiv ntoo qhuav, lub caij zaub xam lav thiab tais diav nrog zaub roj.
• Ua cov protein shakes thiab smoothies ua los ntawm mis nyuj (tuaj yeem hloov tau rau almond lossis txiv maj phaub), noob, txiv ntseej, cereals, txiv tsawb thiab berries. Qhov kev co no muaj calorie ntau ntau thiab protein ntau thiab sai dua thiab yooj yim dua haus dua li noj ib lub phaj zaub.

Ntxiv cov protein ntau

Protein yog qhov tseem ceeb rau kev tsim cov leeg nqaij. Ntxiv mus, nws tsis yog tsuas yog nws qhov ntau qhov tseem ceeb, tab sis kuj yog lub hauv paus ntawm daim ntawv txais nyiaj. Qhov tseeb yog tias cov zaub mov cog muaj cov tshuaj tiv thaiv kev noj haus - trypsin inhibitors thiab phytic acid, uas cuam tshuam nrog kev nqus ntawm cov protein thiab cov txiaj ntsig zoo.

Yog li ntawd, thaum tsis muaj nqaij nyob rau hauv cov khoom noj, nws yog ib qho tseem ceeb heev uas yuav tsum tau saib xyuas kom txaus ntawm cov khoom noj muaj protein ntau thiab suav cov nyiaj ntawm cov macronutrient no.

Jordan David yog tus kws tsim lub cev, tus kws qhia, thiab tus tsim ntawm Conscious Muscle vegan noj zaub mov thiab tawm dag zog lub vev xaib.

Kendrick Farris yog ib tug weightlifter uas sawv cev rau Tebchaws Meskas ntawm 2008, 2012 thiab 2016 Olympic Games.

David Haye yog ib tug hnyav boxer.

Muab koj lub zog cob qhia thiab ua tib zoo saib koj cov zaub mov thiab koj tuaj yeem tsim koj lub cev zoo tagnrho.