Virat Kohli e Fetola Vegan Mme Ke Ka Lebaka Leo U Lokelang ho E Etsa Le Hona

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Cricketer le molaoli oa sehlopha sa naha sa India Virat Kohli o amohetse lijo tsa vegan mme mehloli e re lijo li thusitse bophelo ba hae le papali ea hae ea lipapali. Phetoho e tsoang lijong tse sa jeng nama ho ea lijong tsa vegan e bonahala e matlafalitse matla le matla a hae a tšilo ea lijo. Hase Virat Kohli feela, empa baatlelete ba kang Serena Williams, Lewis Hamilton le Hector Bellerin le ba bang ba 'maloa ba latela lijo tsa vegan.

The lijo tsa limela e bile le tšusumetso e matla bohale ba kricket mme e mo thabisitse haholo. Lijo tsa vaerase li na le liprotheine tse sisinyehang, soya le meroho sebakeng sa nama, mahe le lihlahisoa tsa lebese.

Kahoo, lijo tsa vegan li ama ts'ebetso ea baatlelete joang? Kaha lijo tsa vegan ha li kenye lihlahisoa tse itseng tsa lebese le nama, li thusa baatlelete le bao e seng baatlelete ho boloka 'mele o motenya o nang le index ea boima ba' mele e tlase ho isa bohareng. ^[1] .

Haeba u ntse u rera ho lula u phetse hantle 'meleng le ho ba le mmele o motenya, kenyelletsa limatlafatsi tse latelang lijong tsa hau tsa vegan.

1. Liprotheine

Protheine ke e 'ngoe ea li-macronutrients tse bohlokoa ho baatlelete ba bacha ho thusa ho aha le ho lokisa mesifa. Liprotheine li boetse li fana ka boima ba 'mele bo bobebe bakeng sa baatlelete hammoho le bao e seng baatlelete ^[pedi] . O hloka feela ho ja protheine ea boleng bo holimo nakong ea lihora tse peli kamora ho ikoetlisa kaha e ntlafatsa tokiso ea mesifa le kholo.

Bakeng sa mesifa e matla, kenyelletsa mehloli ea limela tsa limela tse kang linate le linate tsa linate, lipeo, linaoa le lensisi, tofu, lebese la soya, lijo-thollo le li-protein.

2. Vithamine B12

Bafuputsi ba Oregon State University ba fumane hore baatlelete ba haelloang ke livithamini tsa B ba na le ts'ebetso e tlase ea boikoetliso 'me ba sitoa ho lokisa mesifa e senyehileng kapa ho aha boima ba mesifa. Hape, khaello ea vithamine B12 e ka baka mokhathala o ka amang ts'ebetso ea moatlelete ^[3] .

Mehloli ea limela tsa vithamine B12 ke lebese la soya le almonde, raese, mekoallo ea liprotheine, lijo-thollo le linaoa.

3. Kalsiamo

Calcium ke e 'ngoe ea li-micronutrients tsa bohlokoahali bakeng sa baatlelete, haholo-holo baatlelete ba basali kaha e thusa ho aheng masapo le meno a matla ^[4] . E boetse e bapala karolo ea bohlokoa mesebetsing ea mesifa le boikhathollo. Ha mesifa ea hau e sebetsa, calcium e kenella ka har'a fiber ea mesifa e e nolofalletsang ho khutsufatsa mme ha mesifa e phomola, calcium e ntšoa ka har'a fiber e lumellang mesifa hore e khutlele boemong ba eona ba phomolo.

Ho haella ha diminerale ena ho baka ho tsitsinyeha ha mesifa le cramps. Lijo tse ruileng khalsiamo bakeng sa batho ba jang limela li kenyelletsa lebese le itšetlehileng ka limela, tofu, lero le nang le khalsiamo, meroho e makhasi a matala le broccoli.

4. Vithamine D

Vithamine D ke micronutrient e 'ngoe e thusang ho ntlafatsa ts'ebetso ea baatlelete ^[5] . Vithamine D e lekaneng e ka fokotsa ho ruruha hoa 'mele, ho robeha khatello ea maikutlo ho fokotsehile mme ts'ebetso ea mesifa le eona ea theoha. Ho bonolo ho fumana vithamine D ha baatlelete ba etsa koetliso ea kantle. U ka fumana litlhoko tsa hau tsa phepo ea vithamine D ho tsoa spinach, kale, soya le meroho ea collard.

5. Tšepe

Ts'epe e ntlafatsa ts'ebetso ea hau ea liatleletiki joang? Lerafshoa lena le fana ka oksijene liseleng tsa mali tse qetellang li u fa matla a ho sebetsa hantle lebaleng. 'Mele o lahleheloa ke tšepe e nyane ka ho fufuleloa ho behang baatlelete ba mamello kotsing ea khaello ea tšepe. Baatlelete ba haelloang ke tšepe joale ha ba khone ho boloka lebelo la pelo le tsitsitseng nakong ea boikoetliso bo itekanetseng ho isa ho bo phahameng.

Kenyelletsa lijo tsa batho ba sa jeng nama tse nang le tšepe joalo ka meroho e makhasi a botala bo lefifi, linaoa le lensisi, linate le prune.

Leano la lijo tsa meroho bakeng sa baatlelete:

• Lijo tsa hoseng tsa hoseng - Samenche ea meroho e nang le lialmonde tse 4 ho isa ho tse 5 le kofi e ntšo.

• Lijo tsa mots'eare - 1 chapatti e nang le meroho e kopaneng, salate ea dal le broccoli.

• Lijo tse bobebe tsa shoalane - Apple, kiwi le banana tse nang le tee e tala le li-flakes tsa raese (chidwa ea lijo).

• Lijo tsa mantsiboea - sekotlolo se le seng sa raese e sootho le sopho ea meroho le salate ea broccoli / salate ea meroho.

1. [1]Rogerson D. (2017). Lijo tsa vegan: likeletso tse sebetsang bakeng sa baatlelete le boikoetliso. Journal ea Mokhatlo oa Machaba oa Lipapali Phepo, 14, 36.
2. [pedi]Phillips, S. M., & Van Loon, L. J. (2011). Protheine ea lijo bakeng sa baatlelete: ho tloha litlhokahalong ho ea ho phetoho e ntle. Tlaleho ea saense ea lipapali, 29 (sup1), S29-S38.
3. [3]Williams, M.H (1989). Tlatsetso ea vithamine le ts'ebetso ea liatleletiki. Koranta ea machabeng ea lipatlisiso tsa vithamine le phepo e nepahetseng. Tlatsetso = Internationale Zeitschrift boea Vitamin-und Ernahrungsforschung. Tlatsetso, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). Ho kenella ha sefofane ho eketsa phepo ea calcium ho baatlelete ba basali ba kopaneng. Koranta ea machabeng ea phepo e nepahetseng ea lipapali le metabolism ea boikoetliso, 14 (1), 18-29.
5. [5]Owens, D. J., Allison, R., & Haufi, G. L. (2018). Vithamine D le Sebapali: Maikutlo a Hajoale le Liphephetso tse Ncha. Meriana ea lipapali (Auckland, N.Z.), 48 (Suppl 1), 3-16.

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