Abakinnyi ba Vegan: Gutesha agaciro imigani yerekeye imbaraga no kwihangana kumirire ishingiye ku bimera

Mu myaka yashize, hagaragaye ubwiyongere bw'ibikomoka ku bimera nk'ihitamo ry'imirire ku bakinnyi. Nyamara, benshi baracyafite kwizera ko indyo ishingiye ku bimera ibura intungamubiri na poroteyine zikenewe kugira ngo bifashe umubiri wa siporo ikora neza. Iyi myumvire itari yo yatumye hakomeza kubaho umugani uvuga ko abakinnyi b’ibikomoka ku bimera bafite intege nke kandi bakaba badashobora kwihanganira imyitozo ikaze ugereranije na bagenzi babo barya inyama. Kubera iyo mpamvu, kwibazwaho no gukora neza indyo yuzuye ibikomoka ku bimera ku bakinnyi. Muri iki kiganiro, tuzasuzuma kandi dusuzume iyi migani ikikije imbaraga no kwihangana ku mirire ishingiye ku bimera. Tuzasesengura ibimenyetso bya siyansi hamwe nubuzima busanzwe bwabakinnyi bitwaye neza bikomoka ku bimera kugirango twerekane ko bidashoboka gusa gutera imbere ku mirire ishingiye ku bimera, ariko kandi birashobora no gutanga inyungu zidasanzwe mu mikino ngororamubiri. Waba uri umukinnyi wabigize umwuga cyangwa ukunda imyitozo ngororamubiri, iyi ngingo igamije gutanga ibisobanuro byuzuye ku nyungu no gukuraho imyumvire itari yo yo gufata indyo y’ibikomoka ku bimera kugira ngo ube indashyikirwa mu mikino.

Indyo ishingiye ku bimera itera gutsinda siporo

Kwerekana abakinnyi bitwaye neza mu bimera muri siporo zitandukanye kugirango bahangane ninsigamigani zerekeye ibikomoka ku bimera bibangamira imikorere yumubiri. Mu myaka yashize, hari umubare munini w'abakinnyi bafashe indyo ishingiye ku bimera kandi bageze ku ntsinzi idasanzwe mu nzego zabo. Aba bakinnyi berekanye ko indyo ishingiye ku bimera ishobora gutanga intungamubiri zikenewe, ingufu, hamwe n’inkunga yo gukira kugira ngo yongere umusaruro wo mu rwego rwo hejuru. Kuva kuri nyampinga wa tennis, Novak Djokovic kugeza kuri ultra-marathoner Scott Jurek, aba bakinnyi b’ibikomoka ku bimera bahinduye imyumvire ivuga ko ibikomoka ku nyamaswa ari ngombwa mu mbaraga no kwihangana. Mu gushyira imbere ibinyampeke, ibinyamisogwe, imbuto, imboga, hamwe na poroteyine zishingiye ku bimera, aba bakinnyi ntibitwaye neza muri siporo gusa ahubwo banatangaje ko hari iterambere ry’ubuzima bwabo muri rusange. Intsinzi yabo irwanya imyumvire itari mike kandi ikagaragaza inyungu zishobora guterwa nimirire ishingiye ku bimera kugirango ikore siporo.

Abiruka muri marato ya Vegan barenga umurongo

Abiruka muri marato ya Vegan bakomeje guca amateka kandi bakarenga umurongo nibihe bitangaje, bikarushaho gukuraho umugani uvuga ko indyo ishingiye ku bimera ibangamira imikorere yumubiri. Aba bakinnyi bagaragaje kwihangana bidasanzwe no kwihangana, bagaragaza ko kongera umubiri wabo nimirire ishingiye ku bimera birenze bihagije kugirango bakore neza. Mugukurikiza indyo ikungahaye ku binyampeke, imbuto, imboga, hamwe na poroteyine zishingiye ku bimera, aba basiganwa biruka muri marato bashoboye gukomeza imbaraga zabo mu masiganwa akomeye. Ibyo bagezeho ni ikimenyetso gikomeye cyerekana ko abakinnyi b’ibikomoka ku bimera bashobora kuba indashyikirwa mu gusaba siporo yo kwihangana, guhangana n’ibitekerezo byabanjirije ndetse no gushishikariza abandi gutekereza ku nyungu z’ubuzima bushingiye ku bimera.

Ibimera byubaka umubiri byubaka imitsi ikomeye

Kwerekana abakinnyi bitwaye neza bikomoka ku bimera muri siporo zitandukanye kugirango bahangane n’imigani yerekeye ibikomoka ku bimera bibangamira imikorere y’umubiri, biragaragara ko ibyagezweho bitangaje birenze abiruka muri marato. Abubaka umubiri bikomoka ku bimera, cyane cyane, barimo guca inzitizi no kubaka imitsi ikomeye ku mirire ishingiye ku bimera. Aba bakinnyi barwanyije imyumvire itari yo ko ibikomoka ku nyamaswa bikenewe mu mikurire n'imbaraga. Mu kwinjiza poroteyine zishingiye ku bimera nkibinyamisogwe, tofu, na tempeh mu mafunguro yabo, abubaka umubiri bikomoka ku bimera bageze ku mikurire idasanzwe. Ubwitange bwabo mu mahugurwa, bufatanije na gahunda y'ibiryo ishingiye ku bimera buringaniye, byerekana ubushobozi bw'inyamanswa kuba indashyikirwa mu rwego rwo kubaka umubiri no gusobanura ibishoboka ku mirire ishingiye ku bimera.

Abakinnyi ba vegan siporo batesheje agaciro stereotypes

Nubwo imyumvire yiganje yerekana ko abakinnyi b’ibikomoka ku bimera bashobora guhangana n’imbaraga no kwihangana, urebye neza ibyagezweho n’abakinnyi b’ibikomoka ku bimera bitanga ibimenyetso bifatika bivuguruza uyu mugani. Muri siporo kuva mu mukino w'iteramakofe kugeza kuri tennis ndetse n'umupira w'amaguru wabigize umwuga, abakinnyi b’ibikomoka ku bimera bagaragaje ubushobozi bwabo bwo guhangana ku rwego rwo hejuru mu gihe bakomeza indyo ishingiye ku bimera. Ibikorwa byabo bidasanzwe ntibigaragaza ubuhanga bwumubiri gusa ahubwo binerekana ingamba nziza zo gutwika imirire nimirire ishobora kugerwaho binyuze mumirire yateguwe neza. Mu gusenya iyi myumvire, abakinyi b’ibikomoka ku bimera bashishikariza abandi gutekereza ku nyungu z’ubuzima bushingiye ku bimera kandi bakamagana igitekerezo kivuga ko ibikomoka ku nyamaswa ari ngombwa kugira ngo batsinde siporo.

Ibiryo bishingiye ku bimera byongera urwego rwo kwihangana

Kwerekana abakinnyi bitwaye neza bikomoka ku bimera muri siporo zitandukanye biragaragaza kandi ko indyo ishingiye ku bimera ishobora kuzamura urwego rwo kwihangana. Aba bakinnyi, nk'abiruka muri marato na triathletes, bageze ku bikorwa bitangaje byo kwihangana mu gihe bakurikiza imibereho ishingiye ku bimera. Mugushira imbere ibiryo byuzuye intungamubiri zose, abakinyi b'ibikomoka ku bimera barashobora gutwika umubiri wabo hamwe na karubone nziza, proteyine, hamwe namavuta kugirango bikore neza kandi bikire. Ubwinshi bw'amasoko ashingiye ku bimera akungahaye kuri izo ntungamubiri, nk'ibinyampeke, ibinyamisogwe, imbuto, n'imbuto, bitanga imbaraga zihamye kandi zunganira ibikorwa byo kwihangana. Intsinzi y'aba bakinnyi ntabwo irwanya gusa imyumvire itari yo ivuga ko ibikomoka ku nyamaswa ari ngombwa mu kwihangana, ahubwo binabera imbaraga abantu bashaka kuzamura urwego rwabo rwo kwihangana binyuze mu mirire ishingiye ku bimera.

Umurwanyi wa Vegan MMA yiganje mumarushanwa

Isi y’imikino ivanze n’imikino (MMA) yiboneye izamuka ryumukinnyi w’ibikomoka ku bimera waganje muri iri rushanwa. Uyu murwanyi udasanzwe wa MMA yahinduye imyumvire yuko indyo ishingiye ku bimera ibangamira imikorere yumubiri. Binyuze mu myitozo ikaze hamwe na gahunda yateguwe neza yo kurya ibikomoka ku bimera, uyu murwanyi yerekanye imbaraga zidasanzwe, imbaraga, no kwihangana imbere muri octagon. Intsinzi yabo ni ikimenyetso cyerekana ubushobozi bwimirire ishingiye ku bimera mu kongera imbaraga mu mikino ngororamubiri kandi ikuraho imigani iyo ari yo yose ivuga ko ibikomoka ku bimera bibuza umukinnyi ubushobozi bwo kwitwara neza muri siporo yo kurwana. Hamwe nibikorwa byabo byiza bagezeho, uyu murwanyi wa MMA wibimera arimo guha inzira abandi kugirango bashakishe ibyiza byubuzima bushingiye ku bimera mu rwego rwo kurwana.

Abakinnyi bihangana batera imbere mubikomoka ku bimera

Kwerekana abakinnyi bitwaye neza bikomoka ku bimera muri siporo zitandukanye bifasha guhangana nimpimbano zerekeye ibikomoka ku bimera bibangamira imikorere yumubiri. Muri aba bakinnyi, abakinnyi bihangana bagaragara nkurugero rwibanze rwukuntu indyo ishingiye ku bimera ishobora kuzamura ubushobozi bwabo. Kuva abiruka muri ultramarathon kugeza ku magare maremare, aba bakinnyi bagaragaje kwihangana bidasanzwe, imbaraga, no gukomera mugihe bakurikiza ubuzima bwibikomoka ku bimera. Mugukoresha ibimera bishingiye kuri proteine, nkibinyamisogwe, tofu, na cinoa, bongerera umubiri umubiri amafunguro yuzuye intungamubiri ateza imbere gukira neza kandi bikomeza ingufu. Byongeye kandi, aba bakinnyi bashimangira akamaro ko kurya imbuto n'imboga zitandukanye kugirango babone vitamine zingenzi, imyunyu ngugu, na antioxydants zifasha ubuzima muri rusange n’imikorere y’umubiri. Binyuze mubyo bagezeho bidasanzwe, aba bakinnyi bihangana barwanya imyumvire itari yo ivuga ko ibikomoka ku bimera bibangamira imikorere yumubiri, ahubwo bakerekana ko bishobora kuba uburyo bwo gutsinda kugirango batsinde isi yimikino.

Amashanyarazi ya Vegan yandika amateka yisi

Powerlifting, siporo izwiho gushimangira imbaraga nimbaraga nke, yanabonye ubwiyongere bwabakinnyi b’ibikomoka ku bimera baca amateka yisi. Aba bantu basenyeye igitekerezo kivuga ko indyo ishingiye ku bimera idahagije mu kubaka imitsi no kuba indashyikirwa muri siporo ishingiye ku mbaraga. Mu kwibanda ku biribwa byose nk'ibinyampeke, ibinyamisogwe, n'imboga rwatsi, amababi y’ibikomoka ku bimera arashobora guhaza ibyo akeneye mu mirire mu gihe yongerera umubiri imbaraga imyitozo n’amarushanwa akomeye. Byongeye kandi, bagaragaza ibyiza byamasoko ya poroteyine ashingiye ku bimera nka tofu, tempeh, na seitan, bitanga aside amine ikenewe yo gusana imitsi no gukura. Hamwe nibyagezweho bidasanzwe, izo mbaraga zikomoka ku bimera zirwanya imyumvire n’ibitekerezo bitari byo bikomoka ku bimera, byerekana ko indyo ishingiye ku bimera ishobora rwose gushyigikira imikorere idasanzwe mu rwego rwa siporo ikomeye.

Vegan triathlete yatsinze ubwoko bwa Ironman

Mu rwego rwa siporo yo kwihangana, abakinnyi b’ibikomoka ku bimera bakomeje kunenga imyizerere y’imipaka y’imirire ishingiye ku bimera. Urugero ruheruka rwibi ni ibyagezweho bidasanzwe bya triathlete watsinze ubwoko bwa Ironman. Iyi mikorere idasanzwe yerekana imbaraga zidashidikanywaho no kwihangana bishobora kugerwaho binyuze mumirire yateguwe neza. Muguhitamo witonze ibiryo byuzuye intungamubiri nk'imbuto, imboga, ibinyampeke byose, hamwe na poroteyine zishingiye ku bimera, iyi triathlete yashoboye kongerera umubiri umubiri neza ibyifuzo byo koga, gusiganwa ku magare, no kwiruka. Intsinzi yabo ntisobanura gusa umugani uvuga ko ibikomoka ku bimera bibangamira imikorere yumubiri ahubwo binagaragaza ibyiza bishobora guterwa nimirire ishingiye ku bimera mukuzamura ubushobozi bwa siporo. Binyuze mubikorwa byabakinnyi b’ibikomoka ku bimera muri siporo zitandukanye, twerekanwe ibimenyetso bifatika byerekana ko indyo ishingiye ku bimera ishobora kuba amahitamo akomeye kandi akomeye kubantu bashaka imikorere myiza nubuzima bwiza.

Imikorere myiza yimikino kuri veganism

Kugirango urusheho gucukumbura imikorere yimikino ngororamubiri igerwaho ku ndyo y’ibikomoka ku bimera, ni ngombwa kumenya intsinzi y'abakinnyi b’ibikomoka ku bimera mu bumenyi butandukanye. Kwerekana abakinnyi bitwaye neza bikomoka ku bimera mu bibazo bitandukanye bya siporo byiganje mu migani yerekeye ibikomoka ku bimera bibangamira imikorere y’umubiri. Kurugero, ibyamamare byubaka umubiri byerekanye imbaraga zidasanzwe niterambere ryimitsi, byerekana ko imirire ishingiye ku bimera idahagije mu kubaka no kubungabunga imitsi itananirwa. Mu buryo nk'ubwo, abiruka ibikomoka ku bimera bageze ku bikorwa bitangaje byo kwihangana, barwanya igitekerezo cy'uko ibikomoka ku nyamaswa bikenewe mu rwego rwo gukomeza ingufu no gukomera. Izi ngero zishimangira ubushobozi bwabantu ku giti cyabo kugira ngo bakure neza mu gihe bakurikiza indyo ishingiye ku bimera, byerekana ko guhuza igenamigambi ryuzuye ry’ifunguro hamwe no gufata intungamubiri zifatika bishobora gushyigikira imikorere myiza ndetse n’ibyo umuntu yagezeho ku mubiri.

Mu gusoza, igitekerezo kivuga ko abakinnyi b’ibikomoka ku bimera badashobora gukora ku rwego rumwe na bagenzi babo barya inyama ni umugani gusa. Nkuko bigaragara mu ngero nyinshi zabakinnyi bitwaye neza kandi babishoboye, indyo ishingiye ku bimera irashobora gutanga intungamubiri zose zikenewe kugirango imbaraga no kwihangana. Hamwe nogutegura neza nuburere, abakinyi b’ibikomoka ku bimera barashobora kwitwara neza muri siporo yabo kandi bakerekana ko ubuzima bushingiye ku bimera bushobora kuba ingirakamaro, niba atari byinshi, kubikorwa byabo nubuzima muri rusange. Reka dukomeze guca ukubiri nibi bitekerezo kandi twemere imbaraga zimirire ishingiye ku bimera kubakinnyi.

Ibibazo

Abakinnyi b'inyamanswa barashobora rwose kubaka imitsi n'imbaraga badakoresheje ibikomoka ku nyamaswa nk'inyama n'amata?

Nibyo, abakinyi b'ibikomoka ku bimera barashobora kubaka imitsi n'imbaraga batiriwe barya ibikomoka ku nyamaswa bibanda ku ndyo yuzuye irimo intungamubiri zishingiye ku bimera nk'ibinyamisogwe, tofu, tempeh, imbuto, n'imbuto. Gutegura ifunguro ryiza no kuzuzanya, hamwe namahugurwa ahoraho, birashobora gufasha imikurire yimitsi no gukora siporo mubakinnyi ba vegan. Byongeye kandi, abakinnyi benshi bashingiye ku bimera bageze ku ntsinzi igaragara muri siporo zitandukanye, berekana imikorere yimirire y’ibikomoka ku bimera kugirango bakore imyitozo ngororamubiri. Ubwanyuma, guhaza intungamubiri z'umuntu ku giti cye no guhitamo poroteyine ni ibintu by'ingenzi mu gushyigikira imikurire no kongera imbaraga ku bakinnyi b'ibikomoka ku bimera.

Nigute abakinyi b'ibikomoka ku bimera bemeza ko babona poroteyine zihagije zo gushyigikira imyitozo n'intego zabo?

Abakinnyi b'ibikomoka ku bimera barashobora kwemeza ko babona poroteyine zihagije bashyiramo poroteyine zitandukanye zishingiye ku bimera nk'ibinyamisogwe, tofu, tempeh, seitan, quinoa, imbuto, n'imbuto mu mirire yabo. Barashobora kandi kongeramo ifu ya protein. Byongeye kandi, kwibanda ku kurya indyo yuzuye irimo ibiryo bitandukanye byose birashobora gufasha kwemeza ko bikenerwa na poroteyine zikenewe mumahugurwa nintego zimikorere. Kugisha inama umuganga w’imirire yemewe kandi birashobora gutanga ubuyobozi bwihariye kubijyanye na poroteyine mugihe ukurikiza ibiryo bikomoka ku bimera.

Haba hari intungamubiri zihariye abakinyi b'ibikomoka ku bimera bakeneye kwitondera cyane kugirango bakomeze imbaraga nziza no kwihangana?

Abakinnyi ba Vegan bashobora gukenera kwitondera cyane kurya proteine, fer, calcium, vitamine B12, aside irike ya omega-3, na vitamine D kugirango bakomeze imbaraga no kwihangana. Izi ntungamubiri zikunze kuboneka mubikomoka ku nyamaswa, bityo ibikomoka ku bimera bigomba gutegura neza imirire yabyo kugirango barebe ko bahagije muri izo ntungamubiri zingenzi zituruka ku bimera cyangwa inyongeramusaruro. Byongeye kandi, kuguma mu mazi no kurya ibiryo bitandukanye byuzuye intungamubiri ni ngombwa mu mikorere rusange no gukira mu bakinnyi b’ibikomoka ku bimera.

Ni izihe ngero zimwe z'abakinnyi bitwaye neza bakomoka ku bimera batesheje agaciro umugani w'uko indyo ishingiye ku bimera iri munsi yo kwitwara neza?

Abakinnyi benshi batsinze ibikomoka ku bimera bagaragaje umugani nabi mu kwitwara neza muri siporo. Ingero zirimo umukinnyi wa tennis, Novak Djokovic, umukinnyi wa ultra-marathoner Scott Jurek, umukinnyi w’ibiremereye Kendrick Farris, n’umukinnyi w’umupira w'amaguru Colin Kaepernick. Aba bakinnyi ntabwo bageze ku myitozo yo hejuru gusa ahubwo banerekanye ko indyo ishingiye ku bimera ishobora gutanga intungamubiri n'imbaraga zikenewe kugira ngo batsinde siporo. Ibyo bagezeho byafashije gukuraho imyumvire itari yo ko indyo y’ibikomoka ku bimera iri munsi yimikorere ya siporo.

Nigute abakinyi b'ibikomoka ku bimera bakemura ibibazo biterwa no kubura intungamubiri nka fer, B12, na omega-3 fatty acide ikunze guhuzwa nimirire ishingiye ku bimera?

Abakinnyi ba Vegan barashobora gukemura impungenge ziterwa no kubura intungamubiri mukurya indyo yuzuye irimo ibiryo bikomejwe, inyongeramusaruro, hamwe n’amasoko atandukanye ashingiye ku bimera bikungahaye kuri fer, B12, na acide ya omega-3. Gukurikirana buri gihe intungamubiri binyuze mu gupima amaraso no gukorana n’umuganga w’imirire yemewe kandi birashobora gufasha kumenya neza ko bakeneye ibyo bakeneye. Byongeye kandi, gushiramo ibiryo nk'ibinyamisogwe, imbuto, imbuto, amata y'ibimera akomeye, imboga rwatsi, hamwe n’inyongera zishingiye kuri algae birashobora gufasha abakinnyi b’ibikomoka ku bimera gukomeza intungamubiri nziza mu mikorere n’ubuzima muri rusange.