Huli ʻo Virat Kohli iā Vegan A eia ke kumu e hana ai ʻoe ia

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ʻO ka Cricketer a me ke kāpena o ka hui aupuni India, ʻo Virat Kohli, i lawe i kahi papa ʻai vegan a ʻōlelo nā kumuwaiwai ua kōkua ke olakino i kona olakino a me kāna hana haʻuki. ʻO ka hoʻololi ʻana mai kahi papaʻai ʻai ʻole i kaʻai vegan me he mea lā ua hoʻonui i kona ikaika a me ka mana digestive. ʻAʻole wale ʻo Virat Kohli, akā ʻo nā mea pāʻani e like me Serena Williams, ʻo Lewis Hamilton a me Hector Bellerin a me kekahi poʻe ʻē aʻe e ukali i ka papaʻai vegan.

ʻO ka papaʻai mea kanu ua loaʻa ka hopena koʻikoʻi i ke ʻano o ka cricketer a ua hauʻoli ʻo ia iā ia. ʻO kaʻai a Virat me nā lulu protein, soy a me nā mea kanu ma kahi o ka ʻiʻo, nā hua a me nā huahana waiū.

No laila, pehea ka hopena o ka papaʻai vegan i ka hana pāʻani? Hoʻokaʻawale ka papaʻai vegan i kekahi mau huahana waiū a me nā meaʻai, kōkua ia i nā mea pāʻani a me nā mea pāʻani ʻole e mālama i kahi kino wīwī me ka haʻahaʻa a me ka awelika kino nui (BMI). ^[1] .

Inā ʻoe e hoʻolālā e noho pono a loaʻa i kahi kino wīwī, hoʻopili i nā meaola aʻe i kāu papaʻai vegan.

1. Protein

ʻO ka protein kekahi o nā macronutrients i mea nui i nā ʻōpio ʻōpio e kōkua i ke kūkulu a hoʻoponopono ʻana i nā mākala. Hāʻawi pū ka protein i kahi kino o ka kino wīwī no nā mea pāʻani a me nā mea ʻālapa ʻole hoʻi ^[elua] . Pono ʻoe e ʻai i ka protein kiʻekiʻe ma waena o ʻelua mau hola ma hope o ka hoʻoikaika kino ʻana e hoʻomaikaʻi ai i ka hoʻoponopono ʻana i nā mākala a me ka ulu ʻana.

No nā mākala ʻoi aku ka ikaika, e hoʻopili i nā kumuwaiwai vegetarian o nā protein e like me nā nati a me nā nati, nā hua, nā pī a me nā lihi, nā tofu, nā waiū soy, nā kīʻaha āpau, a me nā kī protein.

2. ʻO Wikamina B12

Ua ʻike nā kānaka noiʻi o ke Kulanui ʻo Oregon State i ka poʻe haʻuki i nele i nā huaora B i haʻahaʻa ka hana hoʻoikaika kino ikaika a hiki ʻole ke hoʻoponopono i nā ʻino i hōʻino a kūkulu paha i ka nui o nā mākala. Eia kekahi, ʻo ka hemahema o ka wikamina B12 hiki ke hoʻonāukiuki i ka luhi e hiki ai ke hoʻopili i ka hana a ka ʻoloka ^[3] .

ʻO nā kumuwaiwai Vegetarian o ka wikamina B12 ka soy a me ka waiū almond, ka laiki, nā protein protein, nā cereal, a me nā pī.

3. Kalipuna

ʻO ka kalipuna kekahi o nā micronutrients nui nui no ka poʻe haʻuki, ʻo ia hoʻi nā mea pāʻani wahine ʻoiai he mea kōkua ia i ke kūkulu ʻana i nā iwi ikaika a me nā niho ^[4] . He mea koʻikoʻi hoʻi ia i ka hōʻemi ʻana o nā mākala a me ka hoʻomaha ʻana. Ke kuʻikahi kāu mau mākia, hoʻowai ʻia ka calcium i loko o ka pulupulu i hiki ai iā ia ke hoʻopōkole a ke hoʻomaha ka muso, hoʻokahe ʻia ka calcium mai ka puluniu e hoʻihoʻi i nā mākala i kona kūlana hoʻomaha.

ʻO kahi hemahema o kēia mineral ke kumu o ka mimilo ʻana o nā mākala a me nā ʻūlū. ʻO nā meaʻai momona-kalipuna no nā mea kanu nā mea kanu me ka waiū i hoʻokumu ʻia e ka mea kanu, ka tofu, ka wai momona paʻa, ka lau lau ʻōmaʻomaʻo a me ka broccoli.

4. ʻO Wikamina D

ʻO ka Vitamin D kahi micronutrient ʻē aʻe e kōkua i ka hoʻomaikaʻi ʻana i ka hana pāʻani ^[5] . Hiki i nā huina kūpono o ka wikamina D ke hoʻohaʻahaʻa i ke kino holoʻokoʻa, hoʻemi ʻia ka haʻihaʻi kaumaha a hoʻohaʻahaʻa ʻia ka hana muscle. ʻOi aku ka maʻalahi o ka loaʻa ʻana o ka wikamina D e like me ka hoʻomaʻamaʻa ʻana o nā mea ʻālapa i waho. Hiki iā ʻoe ke hālāwai me kāu mau pono papaʻai D mai ka spinach, kale, soybeans, a me nā greens collard.

5. Mea hao

Pehea e hoʻomaikaʻi ai ka hao i kāu hana pāʻani? ʻĀ, hāʻawi kēia mineral i ka oxygen i nā hunaola koko e hāʻawi hope iā ʻoe i ka ikaika e hana maikaʻi ai ma ke kahua. Lilo ke kino i nā mea hao he nui ma o ka hou ʻana e waiho ana i ka poʻe haʻuki ahonui i ka makaʻu o ka nele hao. ʻAʻole hiki i nā ʻaleʻa hemahema hao ke mālama i ka helu o ka puʻuwai paʻa i ka manawa o ka hoʻoikaika kino a ikaika paha.

Hoʻopili i nā meaʻai mea ʻai waiwai ʻole hao e like me nā lau uliuli ʻōmaʻomaʻo, nā legume a me nā lihi, nā nati a me nā puʻu.

Eia kahi hoʻolālā papaʻai vegetarian no nā mea pāʻani:

• Kakahiaka kakahiaka - ʻO ka palaoa mea kanu me 4 a 5 mau ʻalemona a me ke kope ʻeleʻele.

• ʻAina awakea - 1 chapatti me nā mea kanu i kāwili ʻia, dal a me ka salakeke broccoli.

• Mea ʻai māmā ahiahi - Apple, kiwi a me ka maiʻa me ka tī ʻōmaʻomaʻo a me nā pīkake laiki (diet chidwa).

• ʻAina ʻaina awakea - 1 kīʻaha liʻiliʻi o ka laiki ʻeleʻele me ka hupa mea kanu a me ka salakeke broccoli / salake lau.

1. [1]Rogerson D. (2017). Nā papaʻai Vegan: nā ʻōlelo aʻo kūpono no ka poʻe haʻuki a me nā haʻuki. Ka Nūpepa o ka International Society of Sports Nutr, 14, 36.
2. [elua]Phillips, S. M., & Van Loon, L. J. (2011). ʻO ka protein protein no nā mea pāʻani: mai nā koina i ka adaptation optimum. Ka puke pai o nā ʻepekema haʻuki, 29 (sup1), S29-S38.
3. [3]ʻO Williams, M. H. (1989). ʻO ka hoʻohui Vitamin a me ka hana haʻuki. Nūpepa kūwaho no ka noiʻi huaʻai a me ka meaʻai Pākuʻi = Internationale Zeitschrift huluhulu Vitamin-und Ernahrungsforschung. Pākuʻi, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). ʻO kahi pailaka pailaka e hoʻonui i ka lawe ʻana o ka calcium i nā mea haʻuki koleka wahine. Nūpepa kūwaho o ka hānai haʻuki a me ka metabolism hoʻoikaika kino, 14 (1), 18-29.
5. [5]Owens, D. J., Allison, R., & Close, G. L. (2018). ʻO ka Vitamin D a me ka mea haʻuki: Nānā i kēia manawa a me nā ʻaʻa hou. Lapaʻau haʻuki (Auckland, N.Z.), 48 (Hōʻawi 1), 3-16.

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