I-Vegetarianism kanye ne-veganism iwusizo kakhulu kulabo abenza ukuqina, ukugijima, ukuhamba ngebhayisikili, ukuzivocavoca - wonke umuntu uyakwazi lokhu. Futhi hlobo luni lwezithelo, imifino, okusanhlamvu, iziphuzo ezinempilo kunabanye, yini okufanele "uncike kuyo"? Yimiphi imikhiqizo ye-herbal evumela ukululama okusheshayo ngemva kokuzivocavoca? Indlela yokusheshisa ukukhishwa kwe-detoxification yomzimba? Indlela yokusungula inqubo yokudla amaprotheni anele? Uhlu nezincomo ezingezansi zenzelwe ukuphendula le mibuzo neminye ephakamayo kubasubathi abasaqalayo: abadla imifino nama-vegans. Ngaphambi kokuthi siqale “i-hit parade” yethu yezikhundla eziyi-10, nginezindaba ezimbili kuwe: ezinhle nezimbi. Izindaba ezinhle ukuthi cishe konke ukudla kwezitshalo kuhle kubasubathi! Ngakho-ke umbuzo awukho ukuthi kukhona okuzodingeka uyekwe. Kodwa kuphela kuziphi izithelo, imifino kanye nokusanhlamvu okudingeka udle kakhulu, futhi yiziphi - ngaphansi (sizokhuluma ngalokho okuncane ekugcineni) ukuze uzuze imiphumela esheshayo. Eqinisweni, ngokuya ngemifino noma i-vegan, usuvele ufinyelele uhlobo "lobude bomdlalo":
- qinisekisa ikusasa elinempilo lenhliziyo yakho nohlelo lokujikeleza kwegazi,
- khulula umzimba emzimbeni omkhulu we-toxin kanye nesisindo esiningi,
- futhi andisa ukuphila kwabo ngeminyaka eyi-15-20 *.
Futhi izindaba ezimbi ukuthi ukumane ubeke amazambane, irayisi elimhlophe, nesinkwa sokusanhlamvu esikhundleni senyama, inhlanzi, nezinkukhu ekudleni kwakho akwanele ukuzuza ukusebenza kahle kwezemidlalo kanye nempilo enhle kakhulu, evelele ngempela. Futhi yilokho kanye izinhloso zethu eziyikho, akunjalo? Ngakho-ke, sibheka isikimu - kwabasubathi kakhulu futhi ngokujwayelekile wonke umuntu osetshenziselwa ukubeka ibha phezulu. Ukudla Kwezemidlalo Okuhle Kakhulu: Okwamaphrotheni Anele, Izakhamzimba, kanye Nokululama Ngokushesha** (Ukudla okubalwe ngokulandelana ngemva kokujima): 1. Ubisi***
Ubisi luqukethe amanzi, amaprotheni, ushukela (i-lactose - 4.8%), i-calcium - konke lokhu kubalulekile emzimbeni wabasubathi. Ubisi lonke aluqukethe amaprotheni kuphela, kodwa futhi namavithamini, nezinto eziwusizo (i-calcium, i-magnesium, i-potassium, i-sodium, i-phosphorus, i-chlorine, isulfure, njll.), kanye nama-electrolyte avumela ukuthi ugcwalise ophelile - ophelelwe amanzi futhi ushiswe ngokweqile - umzimba onomswakama. . Ingilazi eyodwa yobisi olufudumele (ngaphezu kokushisa komzimba) ngaphambi noma ngemva kokuqeqeshwa, kanye nenye ingilazi yobisi olufudumele noma olushisayo ebusuku - ukulala ngokushesha nokulala kahle (futhi abagijimi babaluleke kakhulu!) I-serotonin ne-melatonin, enikeza ubisi. "Ubisi lukashokoledi" - okungukuthi ubisi olune-cocoa powder beluyisiphuzo esiyintandokazi kubasubathi kusukela ngeminyaka yama-60s. Kulezi zinsuku, “ubisi olunoshokoledi”, futhi lumnandi futhi … hmm, akuzwakali kunempilo kakhulu, akunjalo? Kodwa empeleni, isiphuzo esinjalo siqukethe iresiphi "yemilingo" yokubuyisela ngemva kokuzivocavoca: ama-carbohydrate anika amandla, futhi amaprotheni akuvumela ukuba ubuyisele (futhi wakhe!) Izicubu zemisipha, ngaphezu kwalokho, izinhlobo eziningi zokuphuza ushokoledi ziqukethe i-vitamin eyengeziwe futhi i-mineral complex (kufaka phakathi i-vitamin B12). Abanye babheka ushokoledi “njengoyingozi” ngoba uqukethe i-caffeine. Kodwa “masivuselele” ukhokho! Phela, ngaphandle kwalokho i-caffeine kakhulu (ngenani elincane), ubhontshisi we-cocoa aqukethe insimbi eningi ne-zinc, i-magnesium, i-potassium, futhi ngaphezu kwalokho, ama-antioxidants nama-amino acid awusizo. Kuyasiza kubasubathi ukuthi badle isiphuzo se-cocoa kanye noshokoledi (okuqukethwe kwe-cocoa okungenani okungu-70%, okungukuthi ushokoledi "omnyama") ngokulinganisela. Ngakho-ke engxenyeni yokuqala yehora ngemva kokuqeda ukujima kwakho, phuza ubisi olumnandi ngoshokoledi. Mayelana nokusebenziseka kwabasubathi, amanzi kakhukhunathi kuphela angaphikisana nobisi. Kuwuhlobo lwe-vegan esikhundleni sobisi. Ungakwazi futhi ukufaka esikhundleni sobisi lwenkomo nge-soy: ibuye ibe nekhalori ephezulu futhi ilusizo ngendlela yayo, ikakhulukazi uma ihlanganiswe ne-vitamin-mineral complex. Kunoma yikuphi, umthamo woshukela wemvelo yinto yokuqala edingwa yimisipha yakho (futhi idinga ngokushesha) ngemva kokuzivocavoca! Okokugcina, ngokuphambene nezinganekwane, i-cocoa - ngokungafani nekhofi - yehlisa esikhundleni sokwandisa umfutho wegazi, futhi yenza kangcono nakakhulu kunetiye elihlaza. 2. Izithelo ezomile
Izithelo ezomisiwe zinikeza umzimba i-glucose edingekayo kunoma yimuphi umsebenzi wemoto. Lona omunye wemithombo engcono kakhulu yama-carbohydrate asheshayo. Kodwa "emthwalweni" bathola i-fiber, i-phytonutrients, i-potassium, amavithamini namaminerali. Kuhle, akunjalo? Izithelo ezomisiwe zingadliwa khona kanye ekuqeqesheni (uma kuthatha isikhathi esingaphezu kwehora): izithelo ezomisiwe zithatha indawo "yejeli" yezemidlalo esetshenziswa abagijimi abaningi nabagibeli bamabhayisikili. Noma ngokushesha ngemva: kuhlanganise nobisi, i-smoothie, isiphuzo sezemidlalo. Amakhiwane, izinsuku, amabhilikosi omisiwe, omisiwe awusizo ikakhulukazi kubasubathi. Ngendlela, ngokusho kwe-Ayurveda, amadethi amuncwa kangcono namafutha, ngakho-ke kuhle ukuwaxuba kuma-smoothie nobisi kanye nebhotela elincane noma i-ghee ukuze uthole umthamo wokushaqeka "wezinto zokwakha imisipha" - amaprotheni. Ukuze uthole isethi esheshayo yesisindo somzimba, ngemva kokuzivocavoca, yidla uhhafu wamadethi, ugcotshwe ngebhotela. Kukhona inkinga eyodwa ngezithelo ezomisiwe - uma kuneziningi zazo, ngendlela eyomile, zijabulisa isici se-Vata (Umoya) emzimbeni, futhi zibangele ukubonakala kwamagesi. Ngakho-ke, kufanele zifakwe emanzini abandayo amahora angu-2-3; amanzi avela ngaphansi kwezithelo ezomisiwe kufanele ahlungwe futhi aphuze, acebile kakhulu ezintweni eziwusizo. 3. Ubhanana
Ubhanana usetshenziswa ekudleni kwezemidlalo ngaphambi, ngesikhathi nangemva kokuqeqeshwa. Ngokusho kwabaningi, ikakhulukazi abagijimi, ubhanana awulungile kakhulu ngesikhathi sokusebenza ngokomzimba, ngokungafani nezithelo ezomisiwe, ngoba. ngokushesha uphendule ngokusinda esiswini (nakuba abagibeli bamabhayisikili bengase baphikisane nalokhu). Kodwa ngemva kwekilasi, ubhanana ngeke ulimale! Isidlo esilula futhi esilungele ukudliwa esimnandi, esingawomi kakhulu (akudingeki uphuze ubhanana ovuthiwe), okunomsoco kakhulu, futhi angabizi.
Ubhanana kulula ukuhamba nawe uye ejimini, ukugijima. Ngendlela, ucwaningo lwakamuva olwenziwe ososayensi baseTaiwan luye lwafakazela ukuthi ubhanana unempilo. Yebo, yebo, lokhu akulona ihlaya, ubhanana "angakhokhiswa" ku-blender ngokugcwele, kanye nekhasi, elicebile ngisho nangaphezu kwe-pulp ngokwayo, ne-potassium (ukubuyisela ibhalansi kasawoti wamanzi, ukugcina amanzi. futhi uvimbele amajaqamba emisipha), i-serotonin (yesimo esihle sengqondo) ne-lutein (yamehlo).
Khumbula ukuthi ingxenye yesine noma ingxenye yokulungiswa kwebhanana, ubhanana owodwa noma ngaphezulu akuthinti kakhulu ukugaya, futhi uma udla kakhulu (ikhilogremu noma ngaphezulu) kabhanana ngesikhathi, kungaba buthaka.
I-4. Ama-blueberries
Amajikijolo aluhlaza ahamba kahle ngobisi nobhanana “kwi-recovery**” smoothie emizuzwini yokuqala engama-30 ngemuva kokujima. Eminyakeni embalwa edlule, ama-blueberries aziwa ngokuthi "i-superfood," futhi ngesizathu esihle. Phela, iqukethe umthamo wokushaqeka wama-antioxidants - izinto ezilwa nama-radicals mahhala. Ama-Blueberries ane-calorie ephansi, kodwa ngesikhathi esifanayo anenkomba ephezulu ye-glycemic: lawa "ushukela osheshayo". Kubantu abanesifo sikashukela, inkulumo ethi "inkomba ephezulu ye-glycemic" ayijabulisi ngokwedlulele, kodwa kumdlali ojwayelekile we-vegan noma wemifino, kufanele kubangele imizwelo emihle kuphela - ngoba lokhu kusho ukuthi i-glucose izongena ngokushesha egazini futhi imisipha izokondliwa. Amajikijolo afriziwe awalahlekelwa yizakhiwo zawo ezizuzisayo. Ngaphezu koshukela wemvelo kanye nesilinganiso esiphakeme sama-antioxidants, ama-blueberries aqukethe i-lutein, enhle emehlweni. Ngokuvamile, ama-blueberries - futhi kufanele! - esinye sezithako ezihamba phambili neziyintandokazi zama-smoothies angaphambi nangemuva kokujima. 5. Utamatisi
Ngotamatisi, sishintsha ngokushelelayo kusuka ekudleni kwangemva kokujima emizuzwini yokuqala engama-30. ngemuva kokudlala ezemidlalo, ekudleni okuqinile, okufanele kulandelwe kungakapheli imizuzu engama-30-120 ngemuva kokuphela kokujima kokugijima. Utamatisi uwukudla okujwayelekile kakhulu, futhi othile uzothi: kahle, yini ekhetheke kakhulu ngabo? Kodwa empeleni, namuhla ososayensi baya ngokuya begubha utamatisi (ophilayo), bethola izinto eziningi eziwusizo kuwo. Ngaphezu kwalokho, utamatisi uwusizo ikakhulukazi kubasubathi, ngoba. agcwele izinto eziwusizo ekululameni kwangemva kokujima, okuhlanganisa novithamini B6. Nguye, njengoba kuye kwafakazelwa kumagundane, kusiza ukugcina amandla amaningi (ngesimo se-glycogen) emisipha. Njengoba ugcwele ama-antioxidants, utamatisi unama-kilojoule aphansi (cishe i-kilojoule elilodwa enkomishini engu-1 katamatisi oqoshiwe!) futhi uqukethe amavithamini namaminerali amaningi azuzisayo. Khumbula: 27) ukushisa ukushisa utamatisi (kanye izaqathe) kugcina izakhiwo eziningi eziwusizo, futhi ngisho nokuthuthukisa abanye, 1) utamatisi awuhlanganisi namakhukhamba esidlweni esisodwa. 6. I-pasta egcwele okusanhlamvu (i-spaghetti)
Sasivame ukucabanga ukuthi i-pasta iwuhlobo oluthile lokudla okuyingozi kakhulu “kwabampofu.” Futhi uma ulahlekelwa isisindo, khona-ke ngempela, kunengqondo ukukhawulela kakhulu noma ukuqeda ngokuphelele i-pasta. Ngesikhathi esifanayo, uma usezemidlalo, ikakhulukazi ukugijima noma ukuhamba ngebhayisikili (okungukuthi ukusebenzisa ukuqeqeshwa kokukhuthazela), akukho lutho olungaphikisana ne-pasta ensundu okusanhlamvu. Lona umthombo wamandla ohlale ubalulekile - ama-carbohydrate ahamba kancane - ozowadinga u-100%! Ilula futhi eshibhile (kahle, ngaphezulu noma ngaphansi: i-pasta ensundu ibiza izikhathi ezi-2 kunomhlophe) ngesikhathi esifanayo. Ipuleti le-pasta, ngokusho kochwepheshe abaningi bezemidlalo kanye nabasubathi, enye yezinketho ezinhle kakhulu ongayidla amahora angu-2.5-3 ngaphambi namahora angu-2 ngemva kokuzivocavoca okukhulu. I-Pasta ihlinzeka ngezitolo ze-glycogen ecebile emisipha ukuze isebenze kakhulu, ihlinzeka ngokugeleza kancane kancane koshukela (i-glucose) egazini kanye nesimo sengqondo esilinganayo, ivikela ngokumelene nesiyezi nesicanucanu ngesikhathi sokuqeqeshwa. Ngokungafani ne-pasta emhlophe, i-pasta kakolweni ikude nama-calories angenalutho (yize abasubathi bencike ku-pasta eyenziwe ngofulawa omhlophe we-semolina). Inkomishi ye-pasta ensundu ephekiwe inamagremu angu-6 efayibha! Iyini i-pasta ensundu - cishe usuvele uqondisise endimeni edlule - notamatisi! Futhi uma kubonakala kuwe ukuthi i-pasta "ensundu" inzima ngandlela-thile, vele uzame uhlobo oluhlukile oluhlukile: luhluke kakhulu. Kuyasiza ukuxova iyogathi, i-spirulina, amafutha anomsoco abe yi-pasta - kodwa-ke, hhayi i-ketchup. 7. Itiye eliluhlaza okotshani
Abagijimi bayayithanda, futhi hhayi kuphela ukunambitheka kwayo okuqabulayo, okumnandi - itiye elihlaza liphezulu kuma-catechins (uhlobo lwe-antioxidant). Ucwaningo olwenziwa eJapane ngamagundane luye lwafakazela ukuthi izithako ezizuzisayo zetiye eliluhlaza (i-green tea extract) zandisa ukukhuthazela ngokomzimba. Ngaphezu kwalokho, itiye eliluhlaza lisiza ukunciphisa isisindo esiningi (17% ngaphezulu ngokuqeqeshwa kokuqina okumaphakathi), ngaleyo ndlela. ukuthuthukisa ukusebenza kwezemidlalo. Okubaluleke kakhulu, itiye eliluhlaza linciphisa ukulimala kwemisipha ngesikhathi sokuzivocavoca ngokulawula ama-radicals mahhala. Okokugcina, itiye elihlaza "lingumngane omkhulu" womgijimi futhi ngoba liqukethe "okulungile", umthamo omncane we-caffeine: kuphela 24-30 mg ingilazi ngayinye (uma kuqhathaniswa, ingilazi yekhofi emnyama ine-120-170 mg ye-caffeine), okubonakale kuphumelela ekugijimeni kwanoma yibuphi ubude. I-caffeine ngamanani amancane ivuselela kahle isimiso sezinzwa futhi inciphisa umsebenzi obonakalayo womzimba: ngokuzithoba, kuba lula ukuzivocavoca. Kunengqondo ukucabanga ukuthi umthamo omncane we-caffeine awusizi nje kuphela kubagijimi, kodwa nakwabanye abasubathi. 8. Amanzi kakhukhunathi
Uma ngingakaze ngikuqinisekise mayelana netiye eliluhlaza futhi "umelene" ne-caffeine nganoma iyiphi isamba, zama ukuphuza amanzi kakhukhunathi ngaphambi, phakathi, nangemuva kokujima kwakho. Ngisho namaphakethe, amanzi kakhukhunathi awalahlekelwa izimfanelo zawo ezizuzisayo - lesi yisiphuzo sezemidlalo esingcono kakhulu sokubuyisela ibhalansi yamanzi-kasawoti emzimbeni ngezinsuku zokuqeqeshwa okujulile! Amanzi kakhukhunathi ayindlela enempilo, enempilo kuneziphuzo zemidlalo zamakhemikhali njenge-Red Bulls ne-Gatorades, ezinoshukela ne-caffeine. Uma kungenakwenzeka ngokwezimali ukuphuza njalo amanzi kakhukhunathi, amanzi anebhanana kanye nejusi lemon (ukuxuba ku-blender) esikhundleni salo ngezinga elithile: le ngxube iqukethe nama-electrolyte adingekayo. Ngaphambi kokuqeqeshwa, ngesikhathi nangemva kwalokho, akufanele uphuze amanzi angenalutho, ikakhulukazi ku-gulp eyodwa, kodwa kancane kancane, amanzi kakhukhunathi. Umthwalo enhliziyweni nokujuluka kuzokwehla, ukusebenza kwezemidlalo kuzokwanda, ukuphelelwa amandla kwamanzi emzimbeni kuzokwehla, futhi ngemuva kwekilasi uzozizwa ungcono kakhulu kunasemanzini! 9. Ama-Superfoods
I-Superfoods iyimikhiqizo enempilo ikakhulukazi - lena yindlela yokuthi abagijimi "baphinde bashaje" ngezakhi namaprotheni, futhi bazijabulise. Kodwa lokhu kwakamuva kubalulekile, ikakhulukazi uma unikela ngakho konke okusemandleni akho "kuze kube yilapho ulahla" zonke izinsuku. Udinga ukudla ukudla okuningi okufana nalokhu:
- I-Quinoa
- Iphalishi (noma iziphuzo) ezivela ku-hempseed
- ufulawa kakhukhunathi
- irayisi elimnyama
- TEF
- I-Tempe
- Imbewu yeSesame namafutha avela kuyo
- Ukwatapheya
- I-broccoli
- i-green green
- Neminye imifino
- Noma yiziphi izithelo eziphilayo ezivuthiwe nemifino okungenani ama-5 servings ngosuku. Izithelo nemifino eminingi kuhlukaniswa ngokuthi “ukudla okunomsoco” kulezi zinsuku.
Ngesikhathi esifanayo, akufanele uncike ku-legumes, irayisi, amazambane, amafutha, okubabayo, iziphuzo ezinoshukela. Ungadluli "yakho" (ngabanye!) inkambiso yobisi nemifino eluhlaza nezithelo ngosuku. Konke lokhu kungaholela ekukhathaleni kwesimiso sokugaya ukudla, ukulahlekelwa amandla, ukugoba komzimba, ukwesaba, ukoma emalungeni - noma, ngokuphambene, ukujuluka ngokweqile kanye namafinyila amaningi emzimbeni. Konke kuhle ngokulinganisela - futhi njengabasubathi, kufanele sazi imikhawulo yethu! 10. I-Hercules (i-oatmeal)
I-Oatmeal ivamile kwasekuseni, futhi ngesizathu esihle - ngempela "ukudla kukaHercules" (Hercules)! Ongoti bezemidlalo bagcizelela ukuthi ama-calories angu-60% avela kuma-carbohydrate. **** Ngakho, i-oatmeal ingenye yemithombo elula kodwa enempilo yamacarbohydrates - ngaphezu kwaleyo ebhalwe ngenhla! Umsubathi we-vegan weqiniso ulungele futhi ujabule ukudla iphalishi nganoma yisiphi isikhathi sosuku, ikakhulukazi njengoba manje kunezinhlobo eziningi ezisheshayo ze-oatmeal ezilungele ukudla ngokwehlukana futhi zengeze njengokugcwalisa ama-smoothies. Iphalishi likaHercules ligcwele amavithamini namaminerali awusizo! Iphalishi elinjalo elinezithelo ezintsha namajikijolo lihle kakhulu. Ngaphezu kwalokho, ungafaka kuyo "izithasiselo ezinhle kakhulu" njengesiraphu ye-agave, isiraphu ye-artichoke yaseJerusalema, isiraphu ye-maple, ngisho ne-spirulina (lokhu kuzothatha kancane ukujwayela). Ekudleni komuntu odla imifino kanye ne-vegan, kunamakhulu emikhiqizo ewusizo, futhi awukwazi ukuyifaka ohlwini yonke into eyodwa! Isihloko sokudla okunempilo kwabasubathi sibanzi futhi asicaci. Ngakho-ke, lesi sihloko asisho ukuthi siphelele, kungenye yezinketho ezingenzeka zokudla komdlali "oluhlaza", oziphatha kahle. Ulwazi lunikelwe ngolwazi lwakho jikelele. Uma kunezikhalazo zezempilo kanye nemikhawulo yezempilo, iseluleko sikadokotela siyadingeka. Lesi sihloko asikhuthazi ukuzelapha. * Kunzima kakhulu, ngokwesilinganiso, uma kuqhathaniswa nama-omnivores (ama-omnivores), uma kubhekwa isifo esivamile sezifo ezingelapheki, unhlangothi, nokuhlaselwa yinhliziyo ngokuvamile okuhlotshaniswa nokudla inyama. ** Ukubuyisela "ini"? - Abasubathi abasaqalayo bahlale bebuza - ukulungiswa kwezicubu kanye nokunikezwa kwezakhi ngaphakathi kwemisipha, kanye namandla aphelele omzimba (hhayi kuphela emisipha ngokwayo) - okungukuthi, ukubuyisela ukulungela ukuvivinya umzimba okulandelayo! *** Ngokungabekezelelani komuntu ngamunye ubisi (lokhu akuvamile), akusizi kuwe. **** Ama-carbohydrates - ama-carbohydrates, ama-carbs - cishe igama elingcolile kusichazamazwi sabalandeli abaningi bokudla okunempilo. Iqiniso liwukuthi emashumini ambalwa eminyaka edlule, ososayensi baseMelika bamemezela ngokoqobo impi kuma-carbohydrate. Namuhla, izinzuzo zabo ziye zafakazelwa. Phakathi kwezinkinga ezinciphisa ukusebenza kwezemidlalo, izazi zokudla okunomsoco zanamuhla zicaphuna, phakathi kwezinye izinto, ukusetshenziswa kwamakhalori angaphansi kwama-50% avela kuma-carbohydrate: abasubathi batuswa okungenani ama-60%.