Yakakwira mapuroteni chikafu kune vasingadyi nyama

Zvemukati

• Kudya menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Zvisingafanirwe kudyiwa nemuriwo
• Maitiro ekubatanidza zviyo nezviyo
• Maitiro ekuwana mhasuru
• Izvo mwana wezvinomera anoda kudya

Kuti tifarire kukura kwakakodzera kwevana vezvirimwa uye kushanda kwakanaka kweiyo muviri nguva dzose, kugadzira chikafu chemuriwo, zvakakosha kuti yakafuma mumapuroteni emuriwo, uye yakaenzana mune zvese zvinovaka muviri zviripo mukudya senge soya, bhinzi, nyemba, chibage, pizi, quinoa uye buckwheat. Uye zvakare, zvakare zvinokwanisika kusarudza kudyiwa kweNutritional Mbiriso, iyo yakafuma mumapuroteni, tambo, mavitamini B nemaminerari.

Muchiitiko cheovolactovegetarians, kudyiwa kwemazai nemukaka kunovimbisa kudyiwa kwemhando yepamusoro mapuroteni emhuka. Uye zvakare, nenzira imwecheteyo sekudya zvinojairika, varimi vanofanirwawo kusarudza kudyiwa kwezvikafu zvese uye vakapfuma nefibre, vachidzivirira zvingwa uye hupfu hweupfu chena, pamwe nekudzivirira shuga yakawandisa, munyu nemafuta mumasukisi egadziriro. , Semuyenzaniso. Uye kuona kushanda kwakakodzera kwemukati, kunwa mvura yakawanda kwakakoshawo.

Kudya menyu

Kudya kwemuriwo kunofanirwa kuve kwakapfuma nemazai, mukaka uye zvigadzirwa zvemukaka, uye chikafu chiri manyuko epuroteni yemuriwo, sezvakaratidzwa pasi apa:

Zuva 1

• Kudya kwemangwanani: 1 girazi remukaka nekofi + 1 chingwa chezviyo chakazara ne tofu + 1 slice yepapaya;
• Kudya kwemangwanani: 1 peya + 5 makuki akazara;
• Kwekudya kwemasikati: Yakagadzirwa soy protein stroganoff + 6 mashupuni emupunga + 2 maspuniji ebhinzi + lettuce, tomato uye grated karoti saradhi + 1 slice yepainapple;
• Masikati snack: Avocado smoothie + 1 yakazara zviyo chingwa ne mbishi karoti pate.

Zuva 2

• Kudya kwemangwanani: 1 girazi remukaka nebhari + 1 kapuni yeoats + mazai machena omelet nemiriwo + 1 apple;
• Kudya kwemangwanani: 1 yogati + 3 mbiriso;
• Kwekudya kwemasikati: Muriwo yakissoba ine yakabikwa zai + eggplant muchoto + 1 orenji;
• Masikati snack: 1 girazi regirini kabichi muto + wezviyo zvingwa chingwa ne lentil hamburger + 1 slice yemavise.

Zuva 3

• Kudya kwemangwanani: Banana Smoothie + 1 yakazara chingwa nechizi;
• Kudya kwemangwanani: 5 makuki akazara + 2 chestnuts;
• Kwekudya kwemasikati: Vegetable saladhi nequinoa, tofu, chibage, broccoli, tomato, karoti + green arugula saladi ine grated beet + 1 tangerine;
• Masikati snack: 1 girazi remukaka nebhari + 1 tapioca nezai.

Panyaya yevanorambidzwa kudya zvinomera, vasingadye chero chikafu chemhuka, mukaka uye zvigadzirwa zvacho zvinofanirwa kutsiviwa nezvigadzirwa zvinoenderana nemiriwo yemiriwo, senge soya kana mukaka weamondi, uye zai rinofanira kuchinjaniswa nesoy protein. Ona iro rakazara runyorwa rwezvikafu zvakapfuma mumapuroteni emuriwo.

Zvisingafanirwe kudyiwa nemuriwo

Maitiro ekubatanidza zviyo nezviyo

Kuti uwane puroteni yemhando yepamusoro, zvakakosha kuti ubatanidze chikafu chinowedzera, sekuratidzwa mune tafura inotevera:

Iko kusanganiswa kwezvikafu kunopa chikafu chakapfuma mune ese maamino acids anodiwa kugadzira mhando yakanaka mapuroteni mumuviri. Uye zvakare, zvakakosha kuti uzive kuti 30 g yenyama yakaenzana nekudya inenge 1 zai, 1 mukombe wemukaka wakajeka kana we soy, 30 g ye soy protein, 1/4 mukombe we tofu kana 3/4 mukombe weiyo yogati. Ona mamwe matipi ekuti ungadzivise sei kushomeka kwehutano muVegetarian Diet.

Maitiro ekuwana mhasuru

Kuti miriwo iwane tsandanyama, anofanira kuwedzera kudyiwa kwezvikafu zvine mapuroteni, kunyanya soya, quinoa nemazai machena, kuwedzera pakuderedza kudyiwa kwezvakagadzirwa uye zvine mafuta akawanda, senge makuki nezvikafu zvishoma. Uye zvakare, zvakakosha kuti usiyane dhayeti kuti ifarire kunwa kwemanyowa kubva kune akasiyana marudzi echikafu.

Mune pre-Workout, semuenzaniso, kudya kwacho kunogona kuve neyakajeka yogati uye chingwa chezviyo chakazara ne chickpea paste, nepo kudya mushure mekudzidziswa kunofanirwa kuve neyakafuma sosi yeprotein, senge yezai kana soy protein, inofambiswa nezviyo zvakaita se brown mupunga, shavi manoodles kana quinoa.

Izvo mwana wezvinomera anoda kudya

Vezvirimwa vana vanogona kuve neyakajairika kukura pamwe nerudzi urwu rwekudya, asi zvakakosha kuti ivo vaperekedzwe nachiremba wevana uye wezvekudya kuitira kuti kupihwa kuitwe nenzira inobvumidza kukura kwakaringana.

Munguva yehudiki, zvakakosha kuti usapfuure iyo tambo, sezvo zvichikanganisa kunwa kwemakemikari mumatumbo, uye kunyanyisa kudyiwa kwe bran uye chikafu chizere kunofanirwa kudzivirirwa. Uye zvakare, hanya inofanirwa kutorwa kunzvenga kushomeka kwezvakakosha zvinovaka muviri, senge vhitamini B12, omega 3, iron uye calcium.

Tarisa vhidhiyo inotevera uone kuti zvakanak sei kuve munhu asingadyi nyama.