Vegan Sports Kudya Kwekudya Kwemangwanani - Hapana Mazai!

Kutanga, ngatifungei naani, ndiani vegan. Ivo vanozviisa pachavo sevanozvinyima, kusasanganisa zvigadzirwa zvese zvemhuka kubva pakudya kwavo, kusanganisira nyama, hove, mazai, mukaka uye zvigadzirwa zvemukaka. Vegans havashandise mhuka yemhuka uye ganda, silika, uye vanopikisa kuuraya kwemhuka nekuda kwekuedzwa uye varaidzo.

Iyo vegan chikafu chetsika chakaoma uye zvinotora yakawanda yekufungidzira kuti iuye neVagan Brekfast Pfungwa.

A vegan Sports Kudya Kwekudya Kwekudya Chinogona Kuva Rinopfuma Sosi yakakosha Amino Acids.

Kugadzira vegan yemitambo yekudya kwemangwanani neese zvingwa zviyo, zvekushayiwa chikafu, howa uye peanut butter inokupa protein yakaringana yaunoda.

Maitiro ekutsiva mazai emangwanani ekudya kwemitambo

Kubva pane maonero ekuona kweiyo layman, vegan Sports yekudya kwemangwanani ndeyekudya kweiyo ngano kune amboriya yevamwari veOlympic, kana kuumbwa kwechimwe chinhu zvishoma uye kwete zvine hutano.

Zvichakadaro, kuedza kwekutanga kwekutanga pane kugadzirira kweiyo mishonga yakasarudzika-yakavakirwa uye panguva imwe chete yepwere yakazara yekudya kwemitambo yakaitwa kusvika makumi mashanu apfuura muBritain.

Kubva ipapo, hutano hwakafambira mberi kure mberi. VaAterorists vakagadzira, uye varapi vakaedza zvevakawanda zvekudya zvemangwanani vanopa muviri wembudzi rakawanda reAmino

Mukuziva kukuru, zvisinei, mufananidzo wemuviri une ruzha rwezai chivira chamangwanani chamangwanani chinokudziridzwa. mutambi akaisa spoonful ye caviar pane imwe hafu yezai; A Sumo wrestler inotema mazai akaoma mumbudzi yedumbu. Hongu, uye mutsika yemhando yemarudzi mazhinji, itsika yekushandira mazai mangwanani - muchimiro cheEriental Shakhwuka, French yakachengetedzwa pamazai, neChirungu akakwenenzverwa mazai uye bacon.

Tsika Inomuka Sei

Kune angangoita zvikonzero zvitanhatu zvehukuru hwemazai seicho chikuru chikamu chekuseni.

• Yekutanga ndiko kumhanya kwekugadzirira kwemidziyo yezai.
• Yechipiri ndeyekugadzikana kwekugaya kwemazai akabikwa.
• Yechitatu ndiyo chiyero cheAmino acid kuumbwa kwehuku yehuku yehuku.
• Yechina ndiko kuvapo kwemafuta muhusiku, izvo zvinodikanwawo kuti zviite zvizere zveamino acids.
• Chechishanu - mavhitamini, micro- uye macroelements ane mazai.
• Yechitanhatu - kuwanikwa kwakawanda kwehuku uye mazai akajeka.

Kutsiva mazai ane zvigadzirwa zveProtein zvekutanga zvinobvumira mutambi kuti uwane iyo inodiwa huwandu hweAmino acids. Nekudaro, mumwe anofanira kufunga nezveese hukama hwakaoma hwekusanzwisisika uye zvisingawirirane neamino acid kuumbwa kwePuroteni

Kuverengera kwakakosha

100 g yezai misa, kusunungurwa kubva muganda, rine 12,5 g yemapuroteni. Uwandu uhu hwevapuroteni hwakachena hunowanikwa mumazai maviri eC-1. Kugaya kujairana kweiyo yezai chena acid clot clotx ndeye 0.95. Nekudaro, kubva kuzai rimwe nerimwe remutengo wepakati mutengo, munhu anogamuchira anenge matanhatu g yeiyo yakazara seti yeamino acids. Mazai matatu ekudya kwemangwanani anopa chete gumi nemasere magiramu emapuroteni.

Iyo yakanyatsorwiswa yeVagorodi yemitambo yekudya kwemabhodhi ekudya kwekudya kwemakumbo inopa muviri neiyo huwandu hwakakodzera hweakakosha amino acids. Naizvozvo, kusarudzwa kwezvigadzirwa kunofanira kuitwa kuti kusarurwe kwemapuroteni emudyirwe kunobhadharwa nemhando dzakasiyana-siyana, uye yekugaya kwavo kwekutya kwakafukidzwa nehuwandu hwechikamu chakadyiwa.

Kana iwe usiri kubatikana mumitambo yakakwirira-yekuita uye usatora chikamu mukuisa zvinyorwa zvepasirese, haudi kuverenga kwakaringana kweGramu, muzana uye mhedzisiro inoguma. Kudya ndiro yeBuckwheat ine lentil gravy yakakwana kutsiva 18 g yezai chena. Dessert yakagadzirwa kubva kune yakasarudzika nzungu, yakashambwa pasi nemukaka weSoy, unovimbiswa kuzadza protein kushomeka!

Kuenderana uye kugaya

Izvo zvinozivikanwa, semuenzaniso, iyo gluten (protein yezviyo) yakaderera mualine. Nekudaro, kusanganisa bulgur (durum goramu cereals) uye lentils kana zvigadzirwa zvemidziyo mune imwe ndiro inogadzirisa zviri nyore dambudziko. Matafura eiyo muzana yeakakosha amino acids mune zvekudya zvichakubatsira iwe kufambisa kuumbwa kwemapuroteni ePuroteni.

Kana uchinyora chikafu, chinodiwa kuti ufunge nezve chakaderera chando chemapuroteni emiriwo. Kana mapuroteni okushayiwa anobatwa neavhareji ye 70% (Peas ne60%, bhinzi ne5%, saka muviri unokwanisa kubvisa kubva kuGluten (Wheat protein) kubva makumi maviri neshanu kusvika makumi maviri neshanu muzana we240 yeAmino acids iine.

Nzira yakaratidzwa yekuwedzera iyo yekugaya yekugaya mapuroteni ndeyekukurudzira kugadzirwa kwejudhi yekugaya neyezvinonhuwira. Musanganiswa weKurukuma uye Black pepper inofamba zvakanaka nePeas yakabikwa. Bhinzi uye mamwe maLegue anova anovaka anovaka pamberi pepfuma uye tsvuku pepper. Nyoroveswa nyama yakabikwa mumiriwo muto inokwira neyakaonekwa neyekuonekwa kwayo uye kunhuhwirira.

Kunyatsotarisirwa kunobhadharwa kune howa

Howa, seyakakosha sosi yemiriwo protein, inoda yakadzika culinary kugadzirisa. Makwikwi matsva aishandisa saladi achapa munhu chete chikamu chidiki chemapuroteni avanazvo. Iyo yekugaya yemunhu system haina simba pamusoro pe cellulose, iyo inoumba masero efengi! Asi kana iwe ukaisa howa, uzvisvike muhombodo yakanaka uye uvawedzere pakudya muchimiro ichi, iyo yekugaya yemapuroteni inosimuka kusvika 88%!

Mushrooms akakura pane siley substrate ane hutano hwekutanga muchikamu chekutanga chekukura kwemiviri yemichero. Masango akakura eOyters howa, ese akasiyana euchi howa, akawanda maChinese-akagadzirwa mushwa hardly chikamu nemapururu akaunganidzwa kunyange mushure mekuoma uye kugeza muupfu.

Ramangwana reAlgae?

Spirulina ndiyo yakanakisa sosi yakaomarara yeiyo yakakosha amino acids. Chokwadi, kusvinura kwevatatu vavo, zvinoreva kuti methionine, lysine uye cytsine, ndeyekuti kwakaderedzwa. Kuwedzera kweTofu, Sesame Mbeu, kana Pumpkin Mbeu kune Spirulina Inopa kune Amino Akid Kusvina.

Mukana wakakosha weSpirulina ndiko kuvapo kweB mavitamin uye simbi mairi. Mutengo wakakura uye kushomeka kwemitemo yakasimbiswa yekugadzirwa kweSpirulina zvigadzirwa zvinoita kuti tsime remurata akazara kutaridzika kushoma.

Vegan Sports Kudya Kwekudya Kwekudya Kwekudya

Iyo isingaperi dzakasiyana-siyana zvigadzirwa-zvigadzirwa zvinokutendera kuti ugadzire kudya kwemangwanani kune vatambi kune zvese zvinonaka!

Saladhi, sandwich, tii

1. Saladi nemwaka wemwaka, yakabikwa chickpeas, midzi mitsva miriwo, sesame mhodzi, mandimu uye mafuta omuorivhi.
2. Toast ne peanut butter. Kuti ugadzire, tora chidimbu chakaiswa chechingwa chakazara chingwa chine peanut butter, sasa nemakwenzi matsva uye yakachekwa miriwo inotapira inonaka.
3. Ruva tii. Mumamiriro ekunze anopisa, tii inogona kuoneka ne berry smoothies ne spirulina poda.

Pancake neAlmond mukaka neorenji jelly uye vegan sog cream

Kuti vagadzirire mukanyiwa weSeMolino zviyo hupfu, girazi remukaka wearumondi, sinamoni shoma sinamoni, hafu yemasono yeSoda, maviri kana matatu maviri kana matatu maviri kana matatu maviri kana matatu mafuta ekodhi mafuta. Bika mune pani yakapararira.

Orange jelly inogadzirwa kubva kune muto unovhenganiswa uye agar.

Porridge

Vegan Porridge Kwekudya Kwekudya Kwekudya Kwekudya Kwekudya Kubva Kunoratidzwa Durum Gorum, Green Buckwheat, yakazara-zviyo oatmeal mumiriwo kana mushoro muto. Akashanda:

• nenyama inoyevedza mumiriwo marinade;
• nemafuta ane hukama uye nzungu;
• NaFalafel kana Peas;
• ne bhinzi yakasvibira uye girini peas;
• ne mushroom sosi.

Oats inofamba zvakanaka nemukaka wenyu, banana, bhuruu uye nzungu.

Avocado ne peanut butter

Munyu uye pepper hafu yeaya avocado uye zadza ne peanut butter. Kana uchida kuda, svina neyakayera sosi kana tabasco pane denderedzwa repasi peanuts. Green Tea ine chidimbu cheVagan chegan chichakanganisa kudya kwemangwanani.

Assorted kabichi neBhinzi

Broccoli uye cauliflower infororescences, brussels inomera, chema kureba, dhizaini yegan mukaka, frry muPeanut butter kusvika britter. Svina nembeu dzeSesame, dzinoshanda neropa dzvuku, dzakaitwa neanonyepa uye karoti mune tomato sosi.

LENTL Pate

BILD RED kana Brown LENTLS kusvika Nyoro mumvura ine munyu, isa muchero, nzvimbo mune blender, yakawedzera fungidziro yakaomeswa muzvakarukwa mafuta, chop kusvika pakutapira. Shumira neCrispbreads uye chero saladhi inodziya.

Bulgur neAnggplant uye peas

Cheka mahwendefa ezinga, munyu uye ramba uchimanikidzwa. Cheka mubhabhimi, fry muvamiriri wemiriwo ane hanyanisi uye mutsva emakry peas. Wedzera pre-yakabikwa bulgur, supuni yemasofa mchero, chidimbu chidiki chegariki kune yakaomeswa mazai ezai. Kupisa mune pani yekubhururuka kusvikira iyo unyoro rinobuda.

Inodziya broccoli saladhi ine karoti uye Peanut butter

Cheka makaroti mumakabvu akaonda uye fry mumafuta emiriwo kusvika hafu yakabikwa. Dzima kupisa, wedzera yakadzvanywa broccoli kune karoti. Musanganiswa. Kuisa miriwo mune yakadzika ndiro, wedzera kwavari pepper, apuro, yechidiki yakavezwa kabichi kana lettuce, mashoma embeu uye dill. Dilute Thisk Peanut butter zvishoma nemvura inovira, sanganisa, dururira pamusoro pe saladi.

Buckwheat cutlets nemiriwo stew

BOIL BUCKWHEAT, Sanganisa neakachekwa walnuts uye akakanda mbatatisi. Wedzera zvinonhuwira nemunyu, simudzirisa kusvikira zvinamatira. Gadzira cutlets madiki, fry muviri yemiriwo mafuta emiriwo. Shumira neiyo stew yakagadzirwa kubva kumiriwo yechando.

Cauliflower ane cashew nzungu

Govanisa kabichi mune inflorescences, blanch mumvura shoma. Soak cashews mumvura nyowani. Rega umire kwemaawa gumi nemaviri. Dhonza mvura, shongedza nzungu, nzvimbo mune blender. Wedzera imwe kabichi muto. Rova kusvikira kumusoro kirimu. Isa kabichi mune yekubika mundiro, wedzera munyu, mwaka une musanganiswa weTurmeric uye dema pepper, dururira muNut Misa. Bika mune oven kwemaminitsi makumi matatu kusvika makumi mana.

Akaba miriwo ine wave

Svina mash, soak kwemaawa akati wandei, bika kusvikira nyoro. Chop miriwo pane zvisina kujairika, nzvimbo mune yakadzika pani pani, bika pamusoro pekupisa kusvikira unyoro hwakazara kana kuti zvinongopiswa zvachose. Wedzera munun'una uye wakasarudzika Mung Bean kune iyo miriwo yakagadzirwa, sanganisa, bvisa kupisa, ubve kune imwe kota kweawa yekuvhiringidza romas uye kuwiriranisa kuravira.

Tofu Omelet ine howa uye sipinachi

Isa iyo chando spanachi mune pani ine howa dzakachekwa uye matomatisi, wedzera mafuta omuorivhi, bika kusvikira akawanda emanyoro acho awongorora. Crunle tofu, isa mupani nehowa nemiriwo. Simbisa neapo uye ramba uchibika kusvikira iyo tofu ichinyatsonaka. Munyu uye pepper iyo yapera Omelet, garnish ine sesame mbeu.

Vegan dumplings

Dumplings mukanyiwa unogadzirwa kubva muupfu uye mukaka wakasviba. Kuti uwane nyama mined, boil lentlies nehowa, dhonza muto, grind mu blender nepfumo padiki, mashoma emabhuru uye bhotela. Inotonhorera nyama yakadonhedzwa mumvura mufiriji. Kuwedzera kugadzirira kwedumplings hakusi kwakasiyana kubva kune yechinyakare.

Rangarira paunenge uchimanikidza vegin yekudya kwemangwanani

SeEgan Athlete inokwikwidza menyu vhiki nevhiki, yeuka kuti chikafu chako chemangwanani chinofanira kukohana kwe25-30% yeyako yezuva nezuva protein yekudya. Kuparadza miriwo protein zvakanyorwa muzuva rose kunobatsira muviri AMino Acids zvizere.