Txais cov zaub mov vegan raws li kev ua kis las tsis yog tsuas yog ib qho kev xaiv-nws yog kev pab ntau rau koj lub cev thiab koj qhov kev ua tau zoo. Txawm hais tias koj kawm ntawv rau kev ua si ua si, lossis tab tom nrhiav kev noj qab haus huv ntawm vegan, txhawb nqa cov leeg rov qab, thiab txhim kho koj cov kev ua kis las.
Ntau tus neeg ncaws pob tau pib txhawj xeeb tias cov khoom noj uas tsim nyog los txhawb lawv cov zaub mov kom ruaj khov rau koj lub cev yuav tsum vam meej. Nrog rau txoj cai sab xis, ib txoj cai veleg vegan tuaj yeem muab cov nyiaj carbohydrates, cov rog, cov vitamins zoo, thiab cov zaub mov tsis muaj txiaj ntsig ntawm cov khoom siv tsiaj.
Ib qho ntawm cov txiaj ntsig tseem ceeb ntawm kev noj cov zaub mov vegan yog tias nws muaj kev nplua nuj nyob hauv antioxidant, vitamins, thiab cov minerals. Cov khoom noj muaj txiaj ntsig no pab txo qhov mob o, cov kev tiv thaiv kev tiv thaiv kev tiv thaiv, thiab txhim kho kev nrawm tom qab tawm dag zog. Cov khoom noj uas nroj tsuag tau hais txog tag nrho cov zaub mov, uas zoo li muaj cov khoom noj muaj zog thiab ntau dua nqus tau los ntawm lub cev piv rau cov txheej txheem, cov tsiaj txhu cov tsiaj.
Raws li kev ua kis las, kev tsom xam yuav tsum tau siv rau kev noj khoom haus tag nrho, cov zaub mov cog uas muaj kev loj hlob muaj zog, txhawb cov leeg mob leeg, thiab pab nrog kev tiv thaiv kev raug mob. Cov protein, piv txwv li, yog qhov tseem ceeb rau cov leeg leeg, thiab thaum coob leej neeg koom nrog nqaij nrog nqaij, muaj ntau cov khoom siv cov ntoo uas ntim cov punch. Carbohydrates yog thawj lub peev xwm ntawm lub zog kom ua kom ntev, thaum muaj cov rog muaj txiaj ntsig zoo pab nrog kev sib koom ua ke thiab rov qab.
Hauv phau ntawv qhia no, peb yuav taug kev los ntawm cov vegan cov ntaub ntawv xov tooj ua kom zoo rau cov neeg ncaws pob. Daim ntawv no yuav muab rau koj nrog cov khoom noj pheej yig, thiab ua yeeb yam rau koj cov haujlwm nyuaj tshaj plaws, thiab xyuas kom meej koj tau txais cov as-ham koj yuav tsum ua ntawm koj lub ncov. Los ntawm protein-nplua nuj legumes rau energiazing grains thiab tseem ceeb vitamins, cov lus qhia no yuav pab koj muaj zog, thiab muaj kev lom zem thoob plaws hauv koj txoj kev ncaws pob. Cia peb dhia mus rau hauv thiab tsim koj qhov kawg vegan cov ntaub ntawv muag khoom noj rau lub zog koj ua tau zoo!
1. Protein-nplua nuj zaub mov
Protein yog qhov tseem ceeb rau cov leeg rov qab thiab kev loj hlob. Raws li kev ua kis las, xyuas kom meej tias koj tau txais protein txaus los ntawm cov chaw cog no:
- Lentils (nplua nuj nyob rau hauv cov protein thiab fiber ntau)
- Chickpeas (zoo rau hummus lossis zaub nyoos)
- Tofu thiab tempeh (cov nqaij zoo nkauj)
- Edamame (ntim nrog cov protein thiab fiber ntau)
- Seitan (lub high-protein whum gluten xaiv)
- Peas (Zoo rau Protein shakes lossis kua zaub)
- Ceev thiab noob (almonds, chia noob, hemp noob, taub dag noob)
2. Carbohydrates rau lub zog
Carbohydrates yog thawj qhov chaw ntawm cov roj rau cov neeg ncaws pob. Xaiv rau cov nplej muaj tag nrho thiab cov zaub mov ci ci uas muab lub zog ntev:
- Quinoa (ua tiav protein thiab complex carb)
- Xim av nplej thiab mov qus
- Oats (zoo tagnrho rau pluas tshais lossis smoothies)
- Cov qos yaj ywm qab zib (ntim nrog cov vitamins thiab fiber ntau)
- Muaj ib lub khob cij ntau lossis cov nplej zom
- Txiv tsawb (zoo heev rau lub zog nrawm nrawm)
- Berries (tag nrho ntawm cov antioxidants thiab vitamins)
3. Noj qab nyob zoo cov rog
Cov rog noj qab nyob zoo yog qhov tseem ceeb rau kev tsim tawm, kev ua haujlwm hlwb, thiab kev noj qab haus huv tag nrho. Sau cov no hauv koj cov zaub mov noj:
- Avocados (nplua nuj nyob rau hauv lub plawv-noj qab haus huv cars)
- Ceev thiab txiv ntoo tab sis almonds, txiv laum huab xeeb, almond butter)
- Chia noob , flaxseeds , thiab hemp noob
- Txiv maj phaub roj lossis txiv maj phaub roj (rau kev ua noj lossis hnav khaub ncaws)
4. Kev khiav dej thiab electrolytes
Kev haus dej kom zoo thiab tswj cov nyiaj txuas electrolyte yog qhov tseem ceeb rau kev ua tau zoo tshaj plaws. Cov zaub mov no pab hloov cov khoom tseem ceeb hauv electrolytes:
- Txiv maj phaub dej (cov khoom siv hluav taws xob ntuj tsim tawm)
- Cov zaub ntsuab (zaub ntsuab, kale) rau magnesium
- Qos yaj ywm thiab cov qos yaj ywm qab zib rau cov poov tshuaj
- Cov txiv kab ntxwv thiab txiv qaub rau cov vitamin C thiab dej
5. Cov vitamins thiab minerals
Cov neeg ncaws pob yuav tsum muaj ntau cov vitamins thiab cov minerals los txhawb cov kev noj qab haus huv, lub zog, thiab cov leeg ua haujlwm:
- Cov zaub ntsuab (muaj hlau ntau, calcium, thiab magnesium)
- Fortified cog cov mis nyuj (almond, soy, lossis oat mis nrog ntxiv calcium thiab vitamin d)
- Cov zaub mov poov xab (nplua nuj hauv B12, ib qho yuav tsum rau vegans)
- Broccoli thiab Zaub Brussels Sprouts (ntim nrog vitamin K thiab calcium)
- Berries (antioxidant los pab hauv rov qab)
6. Cov Khoom Noj Rov Qab
Tom qab cov workout nyuaj, nws yog ib qho tseem ceeb kom mob siab rau kev hloov koj cov leeg thiab kev txhawb nqa rov qab. Cov zaub mov no pab ua kom nrawm txheej txheem:
- Hemp Protein Hmoov lossis Pause Protein Hmoov
- Chia Pudding (Zoo rau Omega-3s thiab fiber)
- Beets (zoo heev rau kev txo cov leeg nqaij)
- Turmeric thiab qhiav (ntuj los tiv thaiv kev mob siab)
- Txiv maj phaub yogurt (ib qho mis nyuj-dawb probiotic rau plab kev noj qab haus huv)
7. Khoom noj txom ncauj rau lub zog txhawb zog
Txog lub zog sai thiab roj thaum ub no, npaj cov khoom noj txom ncauj no:
- Txoj kev sib xyaw (ceev, noob, thiab txiv hmab txiv ntoo qhuav)
- Zog tuav (Nrhiav rau cov zaub mov tag nrho, cog qoob loo-kev xaiv)
- Cov Ncuav Qab Zib Cov Khoom Noj Nrog Txiv Cuag Butter
- Veggie nrog cov neeg nyiam Hummus
- Cov Khoom Siv Hauv Tsev (Muab Oats, Txiv laum huab xeeb, thiab cov hmoov muaj protein)
8. Pab txhawb nqa
Thaum lub sij hawm muaj kev noj haus vegan zoo sib xws tuaj yeem ntsib feem ntau ntawm koj cov kev xav tau kev noj haus xav tau, qee cov neeg ncaws pob yuav xav tau kev txhawb ntxiv:
- Vitamin B12 (tseem ceeb rau kev tsim hluav taws xob thiab kev noj qab haus huv)
- Omega-3 fatty acids (los ntawm algae roj lossis flaxseeds)
- Hlau (los ntawm Lentils, Tofu, lossis ib qho ntxiv yog tias xav tau)
- Vitamin D (tshwj xeeb tshaj yog nyob rau lub caij ntuj no lossis yog tsis raug nthuav tawm kom muaj hnub ci txaus)
