Abadlali be-Vegan: Ukuchaza Kabusha Ukusebenza Okuphezulu
Izwe lezemidlalo ezivelele libona ushintsho olungokomlando. Sezidlulile izinsuku lapho imikhiqizo yezilwane yayibhekwa njengokuphela kwamandla. Namuhla, Abadlali Abakhulu Bezilwane Ezingadli Imifino baphula amarekhodi futhi bafakazela ukuthi ukudla okusekelwe ezitshalweni akuyona nje indlela yokuphila—kuyinzuzo yokusebenza. Kusukela kubanqobi bama-Olympic kuya kwabagijimi be-ultramarathon, ama-Vegan achuma kuzo zonke izifundo abonisa ukuthi ungafinyelela ubuhle obuphezulu bomzimba ngenkathi uphila ngokuvumelana nezindinganiso zakho.
Kodwa lo mnyakazo umayelana nokungaphezu nje kwamarekhodi omuntu siqu. Ngokukhetha indlela esebenzisa izitshalo, laba badlali abasebenzisa izitshalo babhekana nezindleko ezifihliwe zezolimo zezimboni futhi bamelana nokuhlukunyezwa kwezilwane okukhona ezinhlelweni zokudla zendabuko. Uma sibheka amaqiniso ezolimo zasefektri, kuba sobala ukuthi ukusebenza okuphezulu akudingeki kuze ngezindleko zenhlalakahle yezilwane ezifuywayo.
Kulesi siqondisi, sigxila kwisayensi yokudla okusekelwe ezitshalweni, sigubhe izinganekwane eziholayo, futhi sikubonise ukuthi ungaluthuthukisa kanjani uhambo lwakho lokuba ngomunye wesizukulwane esilandelayo sabadlali be-Vegan abaphumelelayo.
Idokhumentari ye
-Game Changers
Indlela Abadlali Abakhulu Be-Vegan Abachaza Kabusha Ngayo Amandla
I-Game Changers iyidokhumentari eshintshashintshayo echaza kabusha amandla abantu ngokukhombisa Abadlali Abakhulu Be-Vegan ababusa ezemidlalo zabo ngokudla okusekelwe ezitshalweni. Ngokuphikisa inganekwane yokuthi imikhiqizo yezilwane iyadingeka ukuze kube namandla, ifilimu ifakazela ukuthi Abadlali Be-Vegan Abachuma emncintiswaneni ophakeme bathola ukululama okuphezulu kanye nokuqina. Ngale kokusebenza kahle, iqokomisa ukuthi ukukhetha indlela enamandla ezitshalweni kuvumela kanjani Abadlali Bezitshalo ukuthi baphumelele ngenkathi benqaba ngenkuthalo Unya Lwezilwane kanye Nezindleko Ezifihliwe Zokulima Kwezimboni ezihlobene nokudla kwendabuko.
Abadlali Abakhulu Be-Vegan
Abasubathi abaphezulu emhlabeni, sebefinyelele iziqu zobuqhawe bomhlaba, amarekhodi omhlaba, noma izinga lokuqala emhlabeni jikelele.
UPhillip Palmejar
umhlaba wempi #1
UPhillip Palmejar ungumlwi ochwepheshile futhi ungomunye wabantu abaphambili phakathi kwabadlali be-vegan emhlabeni jikelele. Ngokuzithiba, ukuzinikela, kanye nendlela yokuphila esekelwe ezitshalweni, ukhombisile ukuthi ukusebenza okuphezulu kwezemidlalo kungafinyelelwa ngokuphelele ngaphandle kokudla okusekelwe ezilwaneni.
Izihloko kanye nezikhundla:
→ Izihloko Ezintathu Zomhlaba
→ IHholo Lodumo
→ Umfundisi Wezempi
U-Angelina Berva
umhlaba wendoda enamandla/owesifazane onamandla #1
U-Angelina Berva ungowesifazane oqinile osezingeni lomhlaba futhi ungomunye wabadlali abanamandla kakhulu abasebenzisa amandla e-vegan esiteji somhlaba wonke. Ngokuzinikela okumangalisayo, ukuqeqeshwa kwezinga eliphezulu, kanye nendlela yokuphila esekelwe ezitshalweni, usefinyelele esicongweni sezemidlalo yakhe, efakazela ukuthi amandla aphezulu kanye nokusebenza okuphezulu kungatholakala ekudleni kwe-vegan.
Izihloko kanye nezikhundla:
→ Owesifazane Onamandla Kakhulu eFrance izikhathi ezinhlanu
→ Umpetha Womhlaba, Imidlalo Engasekho kanye Nezilo Ezingaguquki (kabili)
→ Amarekhodi Kazwelonke
→ Umshayeli Wezinjini Osezingeni Lomhlaba
UKristen Santos-Griswold
umhlaba wezemidlalo zasebusika #1
UKristen Santos-Griswold ungumsubathi wezemidlalo zasebusika osezingeni eliphezulu futhi ungumdli wemifino impilo yakhe yonke. Njengoba elandele indlela yokuphila esekelwe ezitshalweni kusukela ekuzalweni kwakhe, uye waba ngumdlali ovelele kwezemidlalo yakhe, ekhombisa ukuthi ukusebenza kahle nokukhuthazela kuyatholakala ngokugcwele ekudleni kwemifino. Ukuzinikela kwakhe kanye nempumelelo yakhe kumtholele indawo ephezulu kakhulu emhlabeni wezemidlalo zasebusika.
Izihloko kanye nezikhundla:
→ Umpetha Womhlaba Wamamitha ayi-1000 kanye ne-1500m, 2023/4
→ Amagolide Amathathu Kuma-Four Continents Championships 2023/4
→ Umnikazi werekhodi lesizwe lamamitha ayi-1500 e-US
UMike Jensen
umncintiswano wezemidlalo yezimoto emhlabeni #1
UMike Jensen ungumqhudelani wezemidlalo yezimoto osezingeni lomhlaba futhi ungomunye wabagibeli bezithuthuthu abaphumelele kakhulu emhlabeni. Njengompetha womhlaba izikhathi eziningi, ubelokhu emangaza izithameli ngekhono lakhe eliyingqayizivele, ukunemba, kanye nesitayela sakhe sokugibela esinesibindi. Ezifundisa yena futhi eqhutshwa kakhulu, lo mgibeli waseDenmark ulawule imincintiswano esezingeni eliphezulu kulo lonke elaseYurophu, ethola indawo yakhe njengomuntu ohamba phambili emhlabeni kulo mdlalo onzima noncintisanayo.
Izihloko kanye nezikhundla:
→ Iqhawe Lomhlaba Eliningi
→ Owine uchungechunge lwe-Irish Freestyle Stunt (IFSS)
→ Owine umqhudelwano we-XDL
→ Owine uSuku lwe-Czech Stunt
→ Owine uchungechunge lwe-German-Stuntdays (GSD)
UMaddie McConnell
umhlaba wokwakha umzimba #1
UMaddie McConnell ungumakhi womzimba wemvelo osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni emkhakheni wakhe. Encintisana kuzo zonke izigaba ze-Bodybuilding, Figure, kanye ne-Fitbody, uzakhele irekhodi elihle kakhulu lokuncintisana ngokuziphatha kahle, ukungaguquguquki, kanye nokuqeqeshwa kwezinga eliphezulu. Impumelelo yakhe esiteji samazwe ngamazwe immise njengomunye wabakhi bomzimba bemvelo abaphumelele kakhulu kulo mdlalo namuhla.
Izihloko kanye nezikhundla:
→ Iqhawe Lomhlaba le-WNBF Pro Figure lika-2022
→ Iqhawe Lesifundazwe sase-Oregon
→ Iqhawe Lomhlaba le-OCB Pro Figure lika-2024
→ Amakhadi Amathathu e-WNBF Pro (Ukwakha Umzimba, Umzimba, Umzimba Oqinile)
ULeah Coutts
umhlaba wokwakha umzimba #1
ULeah Coutts ungumakhi womzimba osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni ophumelele kakhulu ngesikhathi esifushane. Engena ekwakheni umzimba ngokuncintisana ngesivinini esikhulu, wakhuphuka ngokushesha ezikhundleni zobungcweti, ekhombisa isimo esihle, ukuba khona esiteji, kanye nokungaguquguquki. Ukusebenza kwakhe emiqhudelwaneni kazwelonke neyamazwe ngamazwe kummise njengomunye wabantu abaphambili ekwakheni umzimba ngendlela yobungcweti.
Izihloko kanye nezikhundla:
→ Iqhawe Lomhlaba le-Natural Olympia Pro Figure
→ Izinkundla ezimbili kuma-WNBF World Championships
→ Umnqobi Womncintiswano Kazwelonke We-Pro
→ Umnikazi Wekhadi Le-Multiple Pro
→ Umnqobi Kathathu Embukisweni Kazwelonke wase-Australia
Ukuqina Nokukhuthazela Okuthuthukisiwe
Ukudla okusekelwe ezitshalweni kusiza abasubathi bazizwe benamandla isikhathi eside. Ucwaningo lubonisa ukuthi kungakhuphula amandla okuzivocavoca futhi kulibazise ukukhathala, okukuvumela ukuthi uzilolonge kakhulu futhi wenze kangcono kokubili ekuqeqeshweni kwamandla nokukhuthazela. Ama-carbohydrate ayinkimbinkimbi emvelo ezitshalweni agcina imisipha yakho inamandla azinzile, kuyilapho ukugwema amaprotheni ezilwane asindayo kusiza umzimba wakho uzizwe ulula futhi ungakhathali kakhulu. Umphumela uba ukuqina okungcono, ukululama okubushelelezi, kanye nokusebenza okuhlala njalo ngokuhamba kwesikhathi.
Izinkomba
Ukuqina Kwenhliziyo Nokuphefumula kanye Ne-Peak Torque Umehluko Phakathi Kwabadlali Bemifino Nabadla Imifino: Ucwaningo Oluhlanganisa Izigaba Ezihlukahlukene
Ingabe ukudla kwe-vegan kuyingozi ekukhuthazeleni nasekuqineni kwemisipha?
Ukuxhumana Kokukhetha Ukudla Nokugijima Ibanga: Imiphumela Yocwaningo Ukuqonda Ucwaningo Lokudla Okunomsoco Kwabagijimi Bokukhuthazela (RUNNER)
Isimo Sempilo Sabesifazane Nabesilisa Abadla Imifino Nabadla Imifino Uma Siqhathaniswa Nezidla Imifino - Imiphumela Evela Kucwaningo Lwe-NURMI
Abadlali Abakhulu Be-Vegan
UVivian Kong
umhlaba wempi #1
UVivian Kong ungumlwi wezinga lomhlaba futhi ungomunye wabantu abanethonya elikhulu ekufakweni kocingo lwamazwe ngamazwe. Njengomsunguli weqiniso wezemidlalo yakhe, uphumelele emlandweni emhlabeni, waba ngowokuqala emhlabeni ngezikhathi ezimbili ezihlukene. Ngamakhono, ukuzimisela, kanye nokungaguquguquki, uphule izithiyo futhi waletha ukuqashelwa emhlabeni jikelele ekufakweni kocingo eHong Kong, okuhlanganisa nokuthola udumo oluphakeme kakhulu kwezemidlalo.
Izihloko kanye nezikhundla:
→Umdlali we-fencer osezingeni eliphezulu emhlabeni (izikhathi ezimbili ezihlukene)
→ Umdlali we-Olympic osezingeni eliphezulu emhlabeni wonke wesizini ka-2018-9 kanye nowe-2023 futhi
→ Umdlali we-Olympic ophindwe kabili
UMike Fremont
umhlaba womgijimi #1
UMike Fremont ungumgijimi osezingeni lomhlaba ompumelelo yakhe inselele imibono evamile mayelana nobudala kanye nemingcele yezemidlalo. Isibonelo esiphefumulela ngempela salokho okungenzeka, udlule imingcele yokukhuthazela nokuphila isikhathi eside, ephethe amarekhodi omhlaba ku-Half Marathon kokubili amaqembu eminyaka engu-90 kanye nengu-91. Ukufaneleka kwakhe okumangalisayo, kuhlanganiswe nokuzithiba kanye nokungaguquguquki, kumenze waba ngowokuqala emhlabeni esigabeni sakhe.
Izihloko kanye nezikhundla:
→ Umgijimi ohamba phambili emhlabeni wonke (iqembu leminyaka)
→ Umnikazi Werekhodi Lomhlaba – Isigamu Semarathon (Iminyaka engu-90)
→ Umgijimi oncintisanayo eneminyaka engu-99 (2021)
URyan Stills
umhlaba we-powerlifter #1
URyan Stills ungumphakamisi we-powerlifting osezingeni lomhlaba kanye nomsubathi ohamba phambili emhlabeni obelokhu encintisana ezingeni eliphezulu nabaphakamisi abanamandla kakhulu kulo mdlalo. Eminyakeni eminingana, wakhe irekhodi lokuncintisana elimangalisayo, ekhombisa amandla aphezulu, ukuzithiba, kanye nokuphila isikhathi eside. Ukubusa kwakhe emncintiswaneni wamazwe ngamazwe we-masters kummise ngokuqinile njengomunye wabaphakamisi be-powerlifting abaphambili esigabeni sakhe.
Izihloko kanye nezikhundla:
→Umpetha Womhlaba We-IPF Masters izikhathi ezine
→ Ukunqoba kwezigaba eziyisishiyagalombili ezingeni likazwelonke noma ngaphezulu (2016–2021)
→ Umncintiswano ezigabeni ze-IPF kanye ne-USAPL ezingavuthiwe (isigaba esingu-120 kg)
→ Okunye ukuwina kwezigaba zomhlaba wonke kanye nezihloko zikazwelonke
UHarvey Lewis
umhlaba womgijimi #1
UHarvey Lewis ungumgijimi wezinga lomhlaba kanye nomdlali we-ultramarathon ohamba phambili emhlabeni ompumelelo yakhe ishiye uphawu oluhlala njalo kwezemidlalo zokukhuthazela. Waziwa ngokukhuthazela kwakhe okumangalisayo nokuzimisela, usewine kabili iBadwater Ultramarathon ekhathazayo engamakhilomitha angu-135, ebhekwa kabanzi njengomjaho wezinyawo onzima kakhulu emhlabeni.
Izihloko kanye nezikhundla:
→ Umgijimi we-ultramarathon ohamba phambili emhlabeni wonke
→ I-Badwater Ultramarathon Champion ephindwe kabili (2014, 2021)
→ Umshayi werekhodi lomhlaba (kabili), ifomethi yomjaho we-Last Survivor
→ irekhodi lase-US lezindawo eziningi eqenjini lamahora angama-24 lase-US
→ Amarekhodi ezifundo kuma-ultramarathons
U-Unsal Arik
umhlaba wempi #1
U-Unsal Arik ungumlwi wezinga lomhlaba kanye nomshayi webhokisi ohamba phambili emhlabeni ophumelele kakhulu selokhu amukela indlela yokuphila esekelwe ezitshalweni. Njengoba elwa esigabeni seSuper Welterweight, unqobe izicoco eziningi, okuhlanganisa i-IBF European Championship, i-WBF World Championship, isicoco se-WBC Asia, kanye nesicoco saseJalimane se-BDB International. Uhambo lwakhe kusukela ekubeni ngumdlali webhola osemusha eqenjini le-B Youth laseBayern kuya ekubeni ngumpetha webhokisi ochwepheshe lubonisa ukuqina kwakhe, ukuzimisela, kanye nekhono lakhe elimangalisayo eringini.
Izihloko kanye nezikhundla:
→ Iqhawe lase-IBF laseYurophu (izikhathi eziningi)
→ Iqhawe Lomhlaba elinezinhlangano ezintathu ezihlukene
→ Iqhawe lase-Asia le-WBC
→ Owayengumdlali webhola lezinyawo wentsha ye-Bayern B
→ Ezinye izicoco zesizwe nezamazwe ngamazwe
I-Budjargal Byambaa
umhlaba womgijimi #1
UBudjargal Byambaa ungumgijimi webanga elide osezingeni lomhlaba kanye nomsubathi ohamba phambili emhlabeni ophumelela kakhulu emiqhudelwaneni yokukhuthazela yezinsuku eziningi. Ehamba amabanga amakhulu ngesivinini esimangalisayo, usebeke amarekhodi amaningi emijahweni futhi wabonisa njalo ukukhuthazela okumangalisayo, ukugxila, kanye nokuzimisela. Ngo-2022, wafinyelela esicongweni sezemidlalo yakhe ngokuba yiChampion Yomhlaba emqhudelwaneni wamahora angu-48.
Izihloko kanye nezikhundla:
→ Owine kabili umjaho wezinsuku eziyi-10 weSri Chinmoy
→ Irekhodi lenkundla emjahweni wezinsuku eziyi-6 we-Icarus Florida
→ Irekhodi likazwelonke lokugijima amahora angama-24
→ Owine iNdebe yoMhlaba, ukugijima amahora angama-48
→ Owine imjaho wezinsuku eziyi-6 we-Xiamen
Ukugeleza Kwegazi Okuthuthukisiwe Nokulethwa
Kwe-Oksijini
Ukudla ukudla okusekelwe ezitshalweni kungasiza umzimba wakho ukuthi usebenze kahle ngokukhulisa ukugeleza kwegazi kanye nokulethwa komoya-mpilo emisipheni yakho. Ukudla kwezitshalo, njengoba kunamafutha agcwele futhi kugcwele i-fibre kanye nama-antioxidants, kugcina imithambo yegazi yakho iphilile ukuze ikwazi ukuguquguquka nokuphumula kahle. Igazi lakho liphinde ligeleze kalula, okusiza umoya-mpilo kanye nezakhamzimba ukuthi zifinyelele emisipheni yakho ngokushesha. Ngaphezu kwalokho, ama-nitrate emvelo emifinweni—ikakhulukazi kumajusi e-beetroot noma emifino—kusiza ukwandisa imithambo yegazi yakho, kunikeze imisipha yakho igazi eliningi, amandla engeziwe, futhi kukusize uzizwe ukhathele kancane ngesikhathi sokusebenza.
Izinkomba
Ukubuyekezwa Kokudla Okusekelwe Ezitshalweni Ukuvimbela Nokwelapha Ukwehluleka Kwenhliziyo
Ukudla Okusekelwe Ezitshalweni Kokuphepha Kwenhliziyo Nokusebenza Kahle Kwezemidlalo Zokukhuthazela
Imiphumela yokwengezwa kwejusi le-beetroot emizamweni yokuzivocavoca ngamandla aphezulu ngezikhathi ezithile
Abadlali Abakhulu Be-Vegan
U-Elena Congost
umhlaba womgijimi #1
U-Elena Congost ungumgijimi osezingeni lomhlaba kanye nomsubathi we-Paralympic ohamba phambili emhlabeni omele iSpain emidlalweni emine yama-Paralympic (2004, 2008, 2012, 2016). Wazalwa enesifo sokubona esiwohlokayo, uncintisana ezigabeni ze-T12/B2 futhi uphumelele kakhulu emzileni, okuhlanganisa nokuwina i-Paralympic Gold. Ukuzimisela kwakhe, ukuqina kwakhe, kanye nokusebenza kwakhe okuhle kumenza abe ngumuntu okhuthazayo kwezemidlalo emhlabeni jikelele.
Izihloko kanye nezikhundla:
→ Uthole Indondo Yegolide Yama-Paralympic
→ Igolide Likazwelonke elingaphezu kwamamitha angu-1500
→ Umele iSpain emidlalweni emine yama-Paralympic
→ Umsubathi we-Elite T12/B2 omele iSpain
ULewis Hamilton
umncintiswano wezemidlalo yezimoto emhlabeni #1
ULewis Hamilton ungumncintisani wezemidlalo yezimoto osezingeni lomhlaba kanye nomshayeli weFormula One ohamba phambili emhlabeni, owaziwa kabanzi njengomunye wabakhulu emlandweni walo mdlalo. Ngekhono elingenakuqhathaniswa, ukuzimisela, kanye nokungaguquguquki, uzuze ukunqoba okuningi kwemijaho futhi uwine iFormula One World Championship izikhathi eziyisikhombisa, eqinisa ifa lakhe njengophawu lwangempela lomjaho.
Izihloko kanye nezikhundla:
→ Umpetha Womhlaba weFormula One izikhathi eziyisikhombisa
→ Irekhodi lesikhathi sonke lezikhundla ze-pole kanye namaphuzu aphelele
→ Umnqobi weMultiple Grand Prix
Kim Best
umhlaba wendoda enamandla/owesifazane onamandla #1
UKim Best ungowesifazane oqinile osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni oye wazibonakalisa emdlalweni onzima wezemidlalo yamandla. Ehlala eScotland, ikhaya leMidlalo yaseHighland, usethole ukuqashelwa ngokushesha ngamandla akhe nokuzimisela, ephula amarekhodi futhi ephusha imingcele yalokho okungenzeka kulo mdlalo. Impumelelo yakhe, okuhlanganisa nokubeka irekhodi lomhlaba le-Yoke Walk, ibonisa amandla akhe akhethekile nokuzinikela njengomsubathi we-vegan.
Izihloko kanye nezikhundla:
→ Owine Umklomelo Wowesifazane Onamandla Kunabo Bonke eScotland
→ Umnikazi Werekhodi Lomhlaba – I-Yoke Walk
→ Umncintiswano emicimbini yeMidlalo yaseHighland
→ Unciphise izinkinga zempilo ezingamahlalakhona ngokudla okungadli inyama
UDiana Taurasi
Umhlaba womdlali webhasikidi #1
UDiana Taurasi ungumdlali webhasikidi osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni oshiye uphawu olungenakulibaleka kubhasikidi wabesifazane. Kuwo wonke umsebenzi wakhe odumile, wabeka irekhodi lamaphuzu e-WNBA futhi wawina izindondo eziyisithupha zeGolide lama-Olympic. Edumile ngekhono lakhe, ubuholi, nomoya wokuncintisana, uDiana ubhekwa kabanzi njengomunye wabadlali bebhasikidi abakhulu kunabo bonke besikhathi sonke.
Izihloko kanye nezikhundla:
→ Izihloko ezinhlanu zokushaya amagoli ze-WNBL
→ Uwine indondo yegolide yama-Olympic izikhathi eziyisithupha
→ Umholi wamaphuzu e-WNBA Angawo Wonke Isikhathi
→ Umdlali wesithathu ophakeme kunabo bonke eqenjini leNdebe Yomhlaba lase-USA othole amaphuzu
→ Uyaziwa kabanzi njengoMkhulu Kunabo Bonke Owake Waphila (i-GOAT)
U-Alex Morgan
umhlaba webhola lezinyawo/umdlali webhola #1
U-Alex Morgan ungumdlali webhola osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni, owaziwa kabanzi njengomunye wabadlali abaphumelele kakhulu besizukulwane sakhe ebholeni labesifazane. Ikhono lakhe eliyingqayizivele, ubuholi, kanye nokungaguquguquki kuye kwamholela ekuwineni izicoco eziningi ezinkulu, okuqinisa ifa lakhe ebholeni lamazwe ngamazwe.
Izihloko kanye nezikhundla:
→ Udlale kumaNdebe Omhlaba amaningi
→ Uwine iNdebe Yomhlaba yeCONCACAF kathathu
→ Umpetha weNdebe Yomhlaba yeFIFA kabili
→ Umdlali wesibili owake wafika emagolini angu-20 kanye nama-assists angu-20 ngesizini eyodwa
→ Uqokwe Njengomdlali Wesifazane Wonyaka
→ Uwine izicathulo zesiliva zeNdebe Yomhlaba ka-2019
UGlenda Presutti
umhlaba we-powerlifter #1
UGlenda Presutti ungumphakamisi wamandla osezingeni lomhlaba kanye nomsubathi ohamba phambili emhlabeni oye waphumelela kakhulu naphezu kokuqala lo mdlalo kamuva empilweni. Amandla akhe, ukuzimisela, kanye nokugxila kwakhe kuye kwamholela ekuphuleni amarekhodi amaningi omhlaba, okuhlanganisa amarekhodi ayisithupha emhlanganweni owodwa ngo-2020, alandelwe amanye ayisikhombisa ngemuva nje kwalokho, kanye nerekhodi lomhlaba lokugoba ngonyaka olandelayo.
Izihloko kanye nezikhundla:
→ Umgibeli we-powerlifting osezingeni eliphezulu emhlabeni wonke
→ Umnikazi Werekhodi Lomhlaba Ophindwe Kaningi
→ Amarekhodi angu-17 kazwelonke, amazwekazi kanye nawomhlaba aphulwe ngesikhathi esisodwa
→ Ubekwe esigabeni se-Elite yi-Powerlifting Australia
→ Umnikazi Werekhodi le-World Squat
Ukululama Okusheshayo Nokuncishiswa Kokuvuvukala
Ukudla okusekelwe ezitshalweni kungasiza umzimba wakho ukuthi ululame ngokushesha futhi uzizwe ungebuhlungu kakhulu ngemva kokuzivocavoca. Njalo lapho uzivocavoca, imisipha nezicubu zakho zithola umonakalo omncane, okubangela ukuvuvukala ngokwemvelo njengoba umzimba wakho uzilungisa. Ukudla ukudla kwezitshalo okugcwele ama-antioxidants, amafutha anempilo, kanye ne-fibre kusiza ukuzola lokhu kusabela futhi kusheshise ukuphulukiswa. Futhi kuthuthukisa ukulala—ngenxa yama-carbohydrate ayinkimbinkimbi nokudla okucebile nge-tryptophan njengembewu yethanga, ubhontshisi, i-tofu, i-oats, kanye nemifino enamaqabunga—okunikeza imisipha yakho okunye okudingayo ukuze ivuseleleke.
Izinkomba
Impendulo yephrotheni esabela ku-C ekungeneleleni kwendlela yokuphila yabantu abangadli inyama
Ukudla Okusekelwe Ezitshalweni Kokuphepha Kwenhliziyo Nokusebenza Kahle Kwezemidlalo Zokukhuthazela
Ukusebenzisana Kokulala Nokudla Okunomsoco: Imiphumela Kwabadlali
Ukudla Okusekelwe Ezitshalweni Nokusebenza Kwezemidlalo
Umthelela wokudla okucebile ngezitshalo ekulaleni: isibuyekezo esincane
Abadlali Abakhulu Be-Vegan
Yolanda Presswood
umhlaba we-powerlifter #1
U-Yolanda Presswood ungumphakamisi we-powerlifting osezingeni lomhlaba kanye nomsubathi ohamba phambili emhlabeni okhuphukele esicongweni sezemidlalo ngesikhathi esifushane kakhulu. Ngamandla aluhlaza, ukugxila, kanye nokuzimisela, unikeze ukusebenza okuhle kakhulu epulatifomu, ephula amarekhodi amaningi kuzo zonke iziphakamisi ezinkulu futhi ezimisa njengeqhawe elibusayo ekuphakamiseni amandla okuncintisana.
Izihloko kanye nezikhundla:
→ Umnikazi werekhodi le-squat le-US National
→ Umnikazi werekhodi lomhlaba – i-squat
→ Umnikazi werekhodi lomhlaba – i-deadlift
→ Umnikazi werekhodi lomhlaba – inani lomncintiswano
→ Umnikazi werekhodi lesifundazwe nelezwe (2019)
ULisa Gawthorne
umhlaba womgijimi wamabhayisikili #1
ULisa Gawthorne ungumsubathi wezemidlalo eziningi osezingeni lomhlaba kanye nomncintiswano ohamba phambili emhlabeni ekugibeleni amabhayisikili nasekugijimeni. Emele iQembu le-GB ku-duathlon, uncintisane emazingeni aseYurophu nasemhlabeni, eqhubeka nokucindezela imikhawulo yakhe futhi ethola imiphumela emangalisayo. Uhambo lwakhe lubonisa ukuzinikela, ukuqina, kanye nenqubekela phambili eqhubekayo emncintiswaneni wezemidlalo eziningi ezingeni eliphezulu.
Izihloko kanye nezikhundla:
→ Umpetha we-duathlon waseYurophu ngo-2023
→ Umpetha we-duathlon womhlaba ngo-2023
→ Ilungu leqembu laseGreat Britain emicimbini yokugijima
→ Umdlali waseBrithani osezingeni lesithathu eliphakeme eqenjini lakhe leminyaka
UDenis Mikhaylov
umhlaba womgijimi #1
UDenis Mikhaylov ungumgijimi osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni ohambo lwakhe oluya kwezemidlalo ezidumile lulandele indlela engajwayelekile. Wazalelwa eRussia futhi kamuva wathuthela eNew York ngo-2006, waqala waphishekela umsebenzi wezezimali ngaphambi kokuzinikela ngokugcwele empilweni nasekuzilolongeni. Ukuzibophezela kwakhe kwaphumelela ngendlela yomlando lapho, ngo-2019, ephula irekhodi lomhlaba lokugijima i-treadmill kwamahora ayi-12.
Izihloko kanye nezikhundla:
→ Umnikazi Werekhodi Lomhlaba – Ukugijima i-treadmill kwamahora ayi-12 (2019)
→ Umsubathi webanga elide nowokukhuthazela osezingeni eliphezulu
→ Umsubathi we-trail ophumelele ngokunqoba okuningi kanye nezindawo eziningi
→ Irekhodi lenkambo ezindleleni ezingama-25k, 54-mile kanye ne-50k.
UHeather Mills
umhlaba wezemidlalo zasebusika #1
UHeather Mills ungumsubathi wezemidlalo zasebusika osezingeni lomhlaba kanye nomncintisani ohamba phambili emhlabeni ekushibilikeni eqhweni. Kanye nomsebenzi wakhe odumile njengosomabhizinisi kanye nomkhankasi, uphumelele kakhulu emithambekeni, ezimisa njengomunye wabadlali abaphambili emhlabeni jikelele emdlalweni wakhe. Impumelelo yakhe ihlanganisa ukwephula amarekhodi amaningi omhlaba emidlalweni yasebusika yokukhubazeka, okugqamisa ukuzimisela kwakhe, ukuqina kwakhe, kanye nokusebenza kwakhe okuhle kakhulu.
Izihloko kanye nezikhundla:
→ Umnikazi Werekhodi Lomhlaba Wezemidlalo Yasebusika Yokukhubazeka Kahlanu
→ Amarekhodi omhlaba amahlanu aphulwe ezinyangeni ezintathu
UNeil Robertson
umhlaba wabadlali be-snooker #1
UNeil Robertson ungumdlali we-snooker osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni osefinyelele esicongweni sezemidlalo. NjengoMpetha Womhlaba, uhole amazinga e-snooker omhlaba wonke futhi waziwa kabanzi njengomunye wabadlali abaphumelele kakhulu nabaziwayo emlandweni womdlalo. Ukungaguquguquki kwakhe, ukunemba kwakhe, kanye nokuphumelela kwakhe ekuncintisaneni kuye kwaqinisekisa indawo yakhe phakathi kwezingcweti ze-snooker.
Izihloko kanye nezikhundla:
→ Owayengunombolo 1 emhlabeni wonke ezikhundleni zamazwe ngamazwe
→ Owine iWorld Open kathathu
→ Owokuqala ongeyena u-UK owine iTriple Crown
→ Uqede amakhefu ekhulu le-103 ngesizini eyodwa
UTia Blanco
umhlaba we-surfer #1
UTia Blanco ungumsubathi wezinga lomhlaba kanye nomdlali ohamba phambili emhlabeni owathola ukuqashelwa emhlabeni wonke esemncane. Njengelungu leqembu lokusuba laseMelika, ubelokhu esebenza ezingeni eliphezulu lomdlalo, ehlanganisa ikhono, ukugxila, kanye nokudlala. Impumelelo yakhe emiqhudelwaneni emikhulu yamazwe ngamazwe immise njengomunye wabantu abaphambili ekusubeni okuncintisanayo.
Izihloko kanye nezikhundla:
→ Ilungu leqembu le-USA National Surfing
→ Ubekwe endaweni yesi-3 kumaJuniors omhlaba
→ Uwine iRon Jon Jr Pro
→ Uwine iWorld Surfing Games ngo-2016
→ Uwine imincintiswano eminingi yokusurfa yamazwe ngamazwe
Ukusebenza Kahle Kakhulu Kwe-Metabolic
Ukudla okusekelwe ezitshalweni kulula ukuthi umzimba wakho ukugaye, ngakho esikhundleni sokuchitha amandla engeziwe ekugayeni okunzima, umzimba wakho ungagxila ekuqiniseni imisipha yakho nasekuzilungiseni. Ukudla kwezitshalo okuphelele kuhlinzeka ngama-carbohydrate ayinkimbinkimbi agcina ushukela wakho wegazi uzinzile, okukunikeza amandla abushelelezi, ahlala isikhathi eside usuku lonke kunokuba udle ukudla okuphezulu nokuphahlazeka okungazelelwe. Izifundo ziphinde zibonise ukuthi abantu abadla ukudla kwe-vegan bavame ukuba nokuzwela okungcono kwe-insulin kunabadla inyama, okusho ukuthi imizimba yabo isebenzisa amandla ngendlela ephumelela kakhulu futhi ivikeleke kangcono kusifo sikashukela sohlobo 2.
Izinkomba
Abantu abadla imifino banezinga eliphansi le-insulin yokuzila ukudla kanye nokuzwela okuphezulu kwe-insulin kunezilwane ezidla inyama ezifanayo: Ucwaningo oluhlanganisa izingxenye ezahlukene
Ukwelashwa Okungeyona Eyemithi Kokumelana Ne-Insulin: Ukungenelela Okuphumelelayo Kokudla Okusekelwe Ezitshalweni-Isibuyekezo Esibalulekile
Abadlali Abakhulu Be-Vegan
UMichaela Copenhaver
umhlaba wabagwedli #1
UMichaela Copenhaver ungumgwedli wezinga lomhlaba kanye nomsubathi ohamba phambili emhlabeni oncintisana esigabeni se-Lightweight. Emele i-United States, uthole imiphumela emangalisayo emazingeni kazwelonke nakwamanye amazwe. Okuphawulekayo ukuthi wabeka irekhodi lomhlaba lokugwedla ngaphakathi amamitha angaphezu kuka-10,000, ebonisa ukukhuthazela kwakhe, ubuchwepheshe, kanye nokuzinikela kwakhe kulo mdlalo.
Izihloko kanye nezikhundla:
→ 1st – I-Lightweight Women’s Quad, iRoyal Canadian Henley Regatta 2012
→ 1st – I-Women’s Open Quad, iNhloko ye-American 2012
→ I-Top American – I-Lightweight Women’s Single kanye ne-1st – I-Quad, i-US Rowing National Championships 2014
I-Austin Aries
umhlaba we-wrestling wochwepheshe #1
U-Austin Aries ungumlwi wobungcweti osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni oye wancintisana nabangcono kakhulu e-United States. Edumile ngekhono lakhe lokudlala, ukukhombisa, kanye nochungechunge lwezenzo zakhe ezinhle kakhulu, uwine imiklomelo eminingi yoMhlaba futhi wazimisa njengomuntu ohamba phambili ekulweni kobungcweti.
Izihloko kanye nezikhundla:
→ Iqhawe Lomhlaba Elinezikhathi Eziningi
→ Omunye wabalwi abahlanu kuphela abake bawina iTriple Crown
→ Iqhawe Lomhlaba Elinesisindo Esiphezulu kanye neGrand Champion
→ Iqhawe Lomhlaba Le-Impact
UDustin Watten
Umhlaba womdlali we-volleyball #1
UDustin Watten ungumdlali we-volleyball osezingeni lomhlaba kanye nomdlali ohamba phambili emhlabeni owayeyilungu elibalulekile leQembu Le-volleyball Likazwelonke lase-US. Kuwo wonke umsebenzi wakhe, wancintisana emazingeni aphezulu e-volleyball yamazwe ngamazwe, waba negalelo empumelelweni yeqembu futhi wasiza ekuqinisekiseni isicoco seNdebe Yomhlaba ngo-2015.
Izihloko kanye nezikhundla:
→ Iqhawe LeNdebe Yomhlaba (2015)
→ Ilungu Leqembu Lesizwe Lase-US Volleyball
→ Udlale kuma-ligi adumile eBrazil, eJalimane naseFrance
UJames Southwood
umhlaba wempi #1
UJames Southwood ungumlwi wezinga lomhlaba kanye nomsubathi ohamba phambili emhlabeni eSavate, umdlalo onamandla ohlanganisa isibhakela saseNgilandi kanye namasu okukhahlela aseFrance. Njengomncintisani onekhono eliphezulu kanye nomqeqeshi ochwepheshe, ubelokhu esebenza emazingeni aphezulu, ethola iziqu eziningi zezwe nezamazwe ngamazwe kulo lonke umsebenzi wakhe.
Izihloko kanye nezikhundla:
→ Iqhawe Lomhlaba lika-2014
→ Iphini Likampetha Lomhlaba: 2016, 2022, 2024
→ Iphini Likampetha LaseYurophu: 2007, 2015, 2019
UHarri Nieminen
umhlaba wempi #1
UHarri Nieminen ungumlwi wezinga lomhlaba kanye nomsubathi ohamba phambili emhlabeni kwiThai Boxing. Njengowayengumpetha womhlaba, waphumelela kakhulu ngo-1997 ngokuwina isicoco seThai Boxing ngesisindo esingu-60kg eThailand, wanqoba ingqwele yase-US kuma-semifinal kanye nengqwele yaseThailand kowamanqamu. Ikhono lakhe, isu, kanye nokuzimisela kwakhe kumenze waba ngumuntu ovelele kulo mdlalo.
Izihloko kanye nezikhundla:
→ Owayengumpetha Womhlaba
→ Iqhawe Lebhokisi LaseThailand Lango-1997 (60kg)
→ Umgijimi we-Ultramarathon osethathe umhlalaphansi
UPatrik Baboumian
umhlaba we-powerlifter #1
UPatrik Baboumian ungumphakamisi we-powerlifting osezingeni lomhlaba kanye nomdlali we-strongman ohamba phambili emhlabeni. Wazalelwa e-Iran futhi uhlala eJalimane, uphumelele kakhulu emiqhudelwaneni ye-powerlifting kanye ne-strongman. UPatrik usebeke amarekhodi omhlaba emiqhudelwaneni emithathu ehlukene ye-strongman, ekhombisa amandla akhe angavamile, ukuzinikela, kanye nokudlala kahle.
Izihloko kanye nezikhundla:
→ Umnikazi Werekhodi Lomhlaba – Imicimbi emithathu yamaqhawe
→ Ingqwele Yokuphakamisa Amandla YaseYurophu ka-2012
→ Umdlali ophula irekhodi lomhlaba lokuphakamisa ama-log kwabasubathi abangaphansi kuka-105kg
Izinto Ezibalulekile Zokucatshangelwa Kokudla Okunempilo Kwabadlali Be-Vegan
Izidingo Zamakhalori
Uma ungumsubathi, ukuqinisekisa ukuthi udla okwanele ukuze kuhambisane namandla owasebenzisayo kubalulekile—hhayi nje kuphela ekusebenzeni kwakho, kodwa nasempilweni yakho iyonke kanye nokululama. Ukudla okusekelwe ezitshalweni kugcwele izakhamzimba, kodwa kungaba nama-calories aphansi, ngakho-ke uma wenza izikhathi zokuqeqesha ezinde noma eziqinile, kubalulekile ukufaka ukudla okunama-calories amaningi. Ukulungiswa okuncane, njengokufaka okusanhlamvu okucolisisiwe kanye nokusanhlamvu okuphelele, kungenza umehluko omkhulu.
Izidingo Zamaprotheni
Ukudla okusekelwe ezitshalweni kungahlangabezana ngokugcwele nezidingo zamaprotheni zabantu abasebenzayo kanye nabadlali. Konke ukudla kwezitshalo kuqukethe amaprotheni futhi kuhlinzeka ngama-amino acid abalulekile adingekayo ekukhuleni nasekulungiseni imisipha. Imithombo yamaprotheni ezitshalo esezingeni eliphezulu ifaka phakathi ama-pulses afana ne-lentile, ubhontshisi, ubhontshisi, uphizi, kanye ne-soy, kanye namakinati, imbewu, kanye nokusanhlamvu okuphelele njengesinkwa se-wholemeal, i-pasta kakolweni ophelele, kanye nelayisi elinsundu. Ubufakazi besayensi bubonisa ukuthi amaprotheni ezitshalo asebenza kahle njengeprotheni yezilwane ekwakheni imisipha uma ehambisana nokuqeqeshwa okufanele kokumelana.
Kubantu abavamile, ukudla okunconywayo kwamaprotheni kungaba ngu-0.86 g ngekhilogramu yesisindo somzimba ngosuku, okulingana cishe nama-65 g ngosuku kumuntu onesisindo esingu-75 kg.
Abasubathi banezidingo eziphakeme, ngokuvamile kusukela ku-1.4 kuya ku-2.2 g/kg/ngosuku, okungafinyelela ku-165 g ngosuku kumuntu ofanayo. Ngenxa yokuthi amaphrofayili e-amino acid amaprotheni ezitshalo ahlukile kancane emithonjeni yezilwane, abasubathi be-vegan bayelulekwa ukuthi bahlose ukuya ekugcineni kwalolu hlu. Uma ukuhlangabezana nalezi zinhloso ngokudla okuphelele kuphela kuyinselele, impuphu yamaprotheni e-soy noma e-pea ingaba izithasiselo ezisebenzayo. Uma kudliwa njengengxenye yokudla okuhlukahlukene nokuhlelwe kahle, ukudla kwezitshalo ndawonye kunikeza wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza ukudla kwe-vegan kwanele ngokuphelele ngokombono wamaprotheni.
Izinkinga Zesisu
Ukuphazamiseka kwesisu (GI) kuyinto evamile kubasubathi, ikakhulukazi ngesikhathi sokuzilolonga isikhathi eside noma esinamandla kakhulu. Ngesikhathi sokuzilolonga ngokomzimba, ukugeleza kwegazi kudluliselwa kusuka endleleni yokugaya ukudla kuye emisipheni esebenzayo, okungaphazamisa ukugaya ukudla kanye nokunciphisa ukukhishwa kwesisu. Kubadlali be-vegan, ukudla i-fiber eningi njalo kungandisa ingozi yezimpawu ze-GI njengokuqunjelwa, ukuqaqamba, noma isifo sohudo lapho ukudla kuhlala emathunjini isikhathi eside. Ubufakazi busikisela ukuthi ukunciphisa okwesikhashana ukudla i-fiber kube cishe ama-50 g ngosuku noma ngaphansi, ikakhulukazi phakathi nezinsuku eziholela emncintiswaneni kanye nangosuku lomjaho, kungasiza ekunciphiseni lezi zimpawu. Ngokuhlela ukudla okufanele okulungiselelwe izidingo ezithile zemidlalo nokuqeqeshwa, ukudla kwe-vegan kungasekela ngempumelelo ukusebenza kwezemidlalo.
Ukuqwashisa Ngezakhamzimba Ezincane
Njengoba kunjalo ngokudla amaprotheni, ukunaka ukutholakala kwezinto eziphilayo kanye nokumuncwa kwezakhamzimba kubalulekile lapho uhlela ukudla kwe-vegan ukuze uphumelele kwezemidlalo. Nakuba ukudla kwe-vegan okuhlelwe kahle kungahlangabezana nezidingo zezakhamzimba ezincane, izakhamzimba ezithile zidinga ukubhekwa eduze ngenxa yokumuncwa okuncane okuvela emithonjeni yezitshalo noma ukutholakala kwemvelo okulinganiselwe. Phakathi kwalokhu, insimbi kanye ne-vithamini B12 kubaluleke kakhulu kubasubathi be-vegan, kanti insimbi iyinto ebalulekile kubo bonke abasubathi besifazane kungakhathaliseki ukuthi badlani.
I-iron idlala indima ebalulekile ekuthuthweni komoya-mpilo kanye nokukhiqizwa kwamandla. I-iron engeyona i-heme etholakala ekudleni kwezitshalo inokutholakala okuphansi kwe-bioavailability kune-iron ye-heme evela emithonjeni yezilwane, okusho ukuthi ukudla okuphelele kuvame ukuba phezulu. Kwezinye izimo—ikakhulukazi kubasubathi bokukhuthazela noma abesifazane abasesikhathini—ukwengezwa kungadingeka ngaphansi kwesiqondiso sochwepheshe.
I-calcium ingenye izakhamzimba ezibalulekile ngenxa yokukhishwa kwemikhiqizo yobisi ekudleni kwe-vegan. Ukudla i-calcium eyanele kubalulekile empilweni yamathambo kanye nokusebenza kwemisipha. Akuwona wonke ubisi olusekelwe ezitshalweni oluqinisiwe, ngakho-ke amalebula kufanele ahlolwe okungenani ama-120 mg e-calcium nge-100 mL. Imithombo emihle ye-vegan ifaka phakathi ubisi oluqinisiwe, imifino eluhlaza enamaqabunga, ama-alimondi, kanye ne-tofu esethiwe nge-calcium.
I-Vitamin B12 itholakala ngokwemvelo kuphela emikhiqizweni yezilwane, okwenza ukwengezwa noma ukufakwa kokudla okuqinisiwe kubalulekile kubadlali be-vegan. Ukwengezwa ngokuvamile kuyindlela ethembeke kakhulu, yize imvubelo yokudla okunempilo okuqinisiwe, ubisi lwesoya, kanye nezinye izindlela zenyama ezisekelwe ezitshalweni nazo zingaba nomthelela ekudleni.
Ama-fatty acid e-Omega-3 abalulekile ekusebenzeni kwamaseli, empilweni yenhliziyo, kanye nokusebenza kobuchopho, njengoba umzimba ungakwazi ukuwakhiqiza wodwa. Ngenkathi imithombo yasolwandle inikeza izinhlobo ezitholakala kakhulu eziphilayo (i-EPA kanye ne-DHA), abasubathi be-vegan bangathola i-ALA eyandulelayo kusuka kumbewu ye-flax, imbewu ye-chia, ama-walnuts, kanye namafutha e-canola. Kwezinye izimo, izithasiselo ze-omega-3 ezisekelwe ku-algae nazo zingaba usizo.
I-Vitamin D ibalulekile empilweni yamathambo kanye nokumuncwa kwe-calcium. Nakuba ingatholakala ngokuchayeka elangeni ngokuphephile, imithombo yokudla ilinganiselwe futhi ayivamile ukuba yi-vegan. Lokhu kubeka abasubathi be-vegan—ikakhulukazi labo abahlala ezindaweni ezikhanyiswe yilanga eliphansi, izinkathi ezimnyama, noma engozini enkulu yokulahlekelwa amathambo—engozini enkulu yokuntuleka. Ngakho-ke kunconywa ukuqapha isimo se-vitamin D kanye nokucabangela ukwengeza ukudla.
I-Zinc ayinayo i-bioavailability ephansi ekudleni kwezitshalo futhi ikhona ngamanani amancane, okwenza ukudla okwanele kube nzima kakhulu. Lokhu kubaluleke kakhulu kubadlali besilisa ngenxa yendima ye-zinc ekukhiqizweni kwama-hormone kanye nokusebenza komzimba. Ubhontshisi, amantongomane, imbewu, i-oats, kanye nemvubelo yokudla okunempilo kuyimithombo yokudla ewusizo, kucatshangelwa ukwengezwa uma ukudla kunganele.
Sekukonke, ngokuhlela okunolwazi kanye, lapho kufaneleka khona, nokusekelwa kochwepheshe, abasubathi be-vegan bangahlangabezana ngempumelelo nezidingo zabo zezakhamzimba ezincane futhi basekele kokubili ukusebenza kanye nempilo yesikhathi eside.
