Lijo tse thehiloeng limela le ts'ebetso ea lipapali
Lijo tsa vegetarian le vegan li ntse li eketseha ka botumo le baatlelete ba ela hloko. Ho na le bopaki bo lekaneng ba ho tšehetsa lijo tsa mefuta ea limela tse fanang ka melemo e mengata ea bophelo bo botle, empa lipatlisiso li haella bakeng sa ts'ebetso ea lipapali. Ho feta moo, ho ja ka tsela ena ho ntse ho belaela ka lebaka la lijo tsa litšōmo le lipuisano tse lebisang tlhokomelo haholoanyane mabapi le ho qoba ho haelloa ke limatlafatsi ho e-na le melemo ea ho ja lijo tse phethehileng.
Leha ho le joalo, ho ea ka American Dietetic Association (ADA), lijo tsa meroho e ka ba tse nang le phepo e ntle le e lekaneng bakeng sa bohle, ho akarelletsa le baatlelete.
Melemo ea Lijo tsa Lemo
Liphuputso tse sa khaotseng li bontša hore lijalo tse hlahisitsoeng ke limela li fana ka melemo e mengata ea bophelo,
- Bothata ba ho fokotsa lefu la pelo
- Mokhoa o tlaase o tlase o lekaneng oa lipoprotein (LDL) k'holeseterole
- Khatello ea mali e tlaase
- Litefiso tse tlase tsa mofuta oa lefu la tsoekere oa mofuta oa 2
- Letšoao la boima ba 'mele o tlase
- E ka tlaase ho insulin ho hanyetsa
- Litefiso tse tlaase tsa kankere
Ho sa tsotellehe melemo e nepahetseng ea bophelo bo botle, batho ba bangata ba mafolofolo le baatlelete ba amohela menyenyetsi ka likhukhuni ntle le hore ba tsebe se boleloang ke ho ja meroho kapa vegan . Pele o hlahloba litšōmo tse tloaelehileng le liphoso har'a baatlelete ba meroho le vegan, ho utloisisa litlhaloso tse latelang ho tla ba molemo:
- Meroho ea limela -ha e je nama ea liphoofolo, empa e ka ja mahe le lebese.
- Vegan - ha e je lijo leha e le life tsa liphoofolo.
- Ho ferekana - ho latela lijo tsa vegan kamehla, empa ka linako tse ling ho ja lebese, nama, ho silafala kapa tlhapi.
- Nutritarian - e latela moralo oa phepo e phahameng meleng ea limela, e thehiloeng lijong tse sa hlalosoang tsa limela tse akarelletsang meroho, litholoana, linate, peo le linaoa. (e ka 'na eaba e ka' na ea se ke ea fanoa ka sekhahla)
Le hoja ho e-na le mokhoa o nepahetseng oa ho ja lijo bakeng sa moatlelete oa vegan, Dr. Joel Fuhrman, setsebi sa meriana ea phekolo ea phepo e nepahetseng ka lilemo tse fetang 25, o bontša hore baatlelete ba vegan ba latelang lijo tse nang le limatlafatsi li tla ba le menyetla e metle.
Sehlooho sa hae se hatisitsoeng ho Liphatlalatso tsa Current Sports Medicine se fana ka maikutlo a hore liatlelete tsa li-vegan li ka sebetsa ka katleho maemong a ho mamella ha li ntse li ja lijo tse nang le lihlahisoa tse ngata tsa dimela.
Baatlelete ba bangata ba vegan ba phahameng, ho akarelletsa le Olympian Carl Lewis, Ironman triathlete Brendan Brazier, le mohlabani oa tennis Venus Williams, ba bontšitse ts'ebetso ea lipapali tse phahameng ntle le ho ja lihlahisoa tsa liphoofolo. Ts'ebetso ea liatlelete tsena tse tsebahalang haholo ke e tsotehang empa ke bopaki bo bong bo sa tsitsitseng ba katleho ea lipapali. Liphuputso tse ling li hlokahalang ho tlosa litšōmo tse tloaelehileng tse jang lijo tsa vegetarian (vegan) bakeng sa baatlelete.
Litšōmo Tse Tloaelehileng le Liphoso
Bapalami ba bonahala ba e-na le maikutlo a mabapi le lijo tsa meroho le vegan. Li-myths tse tloaelehileng ka ho fetisisa li pota-potile li-protein tse nang le phepo, liprotheine tsa limela tse lokelang ho li kopanya ho etsa liprotheine tse feletseng, le ho ja tsoekere. Ho bonahala mekhoa e latelang ea tumelo e tsoela pele ho ba bothata ho bapalami ba limela tsa vegan:
- Lijo tsa limela ha li khone ho fana ka protheine e lekaneng.
- U ntse u lokela ho kopanya liprotheine tsa meroho .
- Tsepamisa maikutlo holim'a liprotheine feela ho e-na le ho ja lijo tse nang le phepo e tletseng likokoana-hloko le li-antioxidants.
- Nahana hore tsoekere eohle e ts'oana.
- Mero ke che-ha ho joalo, le hoja e thusa ho fihlella lik'halori ho bapalami ba nang le litlhoko tse phahameng.
Ho fumana protheine e lekaneng ho tloha limela
Baatlelete ba hloka liprotheine tse eketsehileng ho tšehetsa litlhoko tse feteletseng tsa 'mele le ho lokisa mesifa ea liprotheine e senyehileng e bakoang ke ho sebetsa ka thata. Ho ja li-protheine tse lekaneng ho bohlokoa bakeng sa ts'ebetso ena. Ho se sebelise matla a protheine ho ka lebisa tekaneng ea litekanyetso tsa naetrojene le ho fokola ha mesifa. Na ho na le liprotheine tse ka fanang ka lijo tse lekaneng ho etsa bonnete ba hore o na le metsoako ea naetrojene e ntle ea ho sebetsa mesifa?
Lijo tse thehiloeng limela li ka fana ka liprotheine tse lekaneng bakeng sa baatlelete ho ea ka Nancy Clark, setsebi sa lipapali tsa lipapali tse tsebahalang lefatšeng ka bophara, moeletsi le moqapi oa Guidebook ea Lijo tsa Nete.
Batho ba bangata ba limela le lihlopha ke baatlelete ba babatsehang empa seo ha se bolele hore ba fumana liprotheine tse lekaneng, ho bolela Clark. Bothata ke baatlelete ba bangata feela ba sa jeng tse lekaneng. Ka mohlala, ke ntho e tloaelehileng ho basali ba bapalang ba nang le boima ba 'mele hore ba se ke ba fumana liprotheine tse lekaneng ka lebaka la ho ja likarolo tse nyane haholo ka lijo.
Seo hape e ntseng e le taba ea ho ferekanngoa le ho se lumellane har'a baatlelete le sechaba sa saense ke hore na liprotheine tse ngata li lokela ho sebelisoa joang bakeng sa ho sebetsa hantle ka 'mele. Ho sa tsotellehe hore na protheine e tsoa mohloling oa liphoofolo kapa limela, ho boleloa hore ho na le sefahleho se nepahetseng le boitsebiso ba amino acid ho fumana hore na 'mele oa hau o khona ho hlaphoheloa joang ho tloha boemong bo phahameng ba' mele. Liphuputso li bontša litlhoko tsa protheine li ka kopaneloa habonolo bakeng sa baatlelete ba jang nama le baatlelete ba vegan ba sebelisa mokhoa o nepahetseng oa ho rera lijo. Sekolo sa thuto ea phepo e nepahetseng le dietetics se khothalletsa batho ba limela (likhutsana) ho ja lijo tse fapa-fapaneng tsa limela ho finyella liprotheine tsa tsona le li-amino acid tse hlokahalang.
Ho latela Roberta Anding, setsebi sa lipapali tsa lipapali tsa Houston Astros MLB franchise, baatlelete ba bangata ba lumela hore tsela e le 'ngoe feela ea ho finyella liprotheine tsa bona tsa letsatsi le letsatsi ke ho ja nama. O bontša hore nama ke mohloli o motle oa liprotheine, empa limela li na le liprotheine hape. Ho na le hoo e ka bang ligrama tse supileng tsa protheine ka 'ngoe ea nama le pistachios e le' ngoe e nang le ligrama tse tšeletseng tsa protheine. Haeba moatlelete e le mohloaare, joale lebese, yogurt le chisi li ka eketsa mehloli e eketsehileng ea protheine. Bakeng sa sebapali sa vegan, linaoa li ka eketsa liprotheine tse hlokahalang, 'me Anding o re.
Sekolo sa thuto ea phepo e nepahetseng le Dietetics, Dietitians tsa Canada, le American College of Sports Medicine li khothalletsa 1.2 ho ea ho 2.0 dikgerama tsa liprotheine ka kilogram ea boima ba 'mele ka letsatsi bakeng sa baatlelete, ho itšetlehile ka koetliso. Ho sebelisa liprotheine tse fetang 2.0 g / kg / letsatsi ha ho bontšitse phaello ho lithuto tse 'maloa' me ho ka baka le liphello tse mpe tsa bophelo ho latela lipatlisiso. Ho ja li-protein tse feteletseng ho ka ama lik'hamphani tsa calcium, mosebetsi oa liphio, bone ea bophelo bo botle le lefu la pelo.
Ho kopanya liprotheine tsa limela
Hopola kamoo ho neng ho le bohlokoa ho ja linaoa le raese ka nako e le 'ngoe? Keletso e kileng ea ratoa ea ho kopanya liprotheine tsa dimela ho finyella phihlelo e feletseng ea amino acid ha e sa nkoa e hlokahala. Phuputso ea morao-rao e fana ka maikutlo a hore liatlelete tsa meroho kapa li-vegan li ka fumana liprotheine tse lekaneng ha li ja lijo tse fapa-fapaneng tsa limela ho pholletsa le letsatsi, ho e-na le lijo tse le 'ngoe feela.
Ho sebelisa liprotheine tsa mefuta e sa tšoaneng letsatsi le leng le le leng ho fana ka li-amino acid tse fapaneng 'me ho netefatsa hore li-amino acid kaofela li kenyelelitsoe, ho ea ka setsebi sa lipapali sa lipapali Nancy Clark. Ha ho hlokahale ho kopanya liprotheine lijong tse khethehileng . Sepheo ke ho ba le ligrama tse 15 ho isa ho tse 20 tsa protheine ka lijo ho fana ka palo e nepahetseng ea protheine ka letsatsi, ho bolela Clark.
Lijo tsa limela tse kenyeletsang lijo-thollo, limela, linate le lipeo li khothalletsoa ho ja lijo tsa vegan le ho etsa bonnete ba hore li-amino acid (EAAs) le makala a koetsoeng amino acid (BCAAs) li fumaneha bakeng sa ho sebetsa hantle 'meleng le ho hlaphoheloa ke mesifa. Mehloli e metle ea protheine ea semela e ntle e ka fumanoa lijong tse latelang kaofela:
- Lentils
- Quinoa
- Tofu
- Linaoa tse ntšo
- Peō ea mokopu
- Lialmonde
- Li-oats
Protein Intake vs. Mefuta e Loketseng ea Lijo
Baatlelete ba bangata ba meroho kapa vegan ba lumela hore ba lokela ho ameha ka ho ja liprotheine tse ngata ho finyella litlhoko tsa letsatsi le letsatsi. Ho ja liprotheine ke habohlokoa empa ho ja li-macronutrients tsohle ho akarelletsa le lik'habohaedreite le mafura a phetseng hantle ke tsa bohlokoa haholo bakeng sa ts'ebetso ea lipapali. Bothata ho ba bangata ba baatlelete bana ha bo nahane ka karolo ea lik'habohaedreite ka mesifa, mesifa le ho hlaphoheloa.
Ho ea ka setsebi sa lipapali sa lipapali Nancy Clark, baatlelete ba bangata ba ntse ba sebetsa empa ba ja senoa sa protheine feela. Li noa tsena ha li na tsoekere e hlokahalang le tse ling tse nang le limatlafatsi tse tsoang lik'habohaedreite ho fokotsa mesifa ea bona hantle. Ho ja lijo tse leka-lekaneng pele le ka mor'a ho ikoetlisa ho khotsofatsa litlhoko tsa maemo a mangata bakeng sa lipapali tse ntle tsa lipapali.
Ho sebelisa limela tse fapa-fapaneng tsa limela ha ho fane feela ka liprotheine tse lekaneng empa hape ho fana ka matla bakeng sa baatlelete ho qeta mosebetsi o matla. Ho ja lijo tse thehiloeng limela le hona ho fana ka 'mele ka li-phytonutrients le li-antioxidants tse hlokahalang bakeng sa ho sebetsa mesifa. Lijo tse phahameng tsa phytonutrients le li-antioxidants li boetse li boleloa ho fokotsa liphello tsa ho ruruha ho feteletseng le ho khothalletsa ho hlaphoheloa ho tloha thupelong ea 'mele.
Meroho e meroho e latelang e na le protheine, micronutrients le antioxidants:
- Kale
- Bok choy
- Broccoli
- Collards
Litholoana tse latelang li na le li-antioxidants:
- Black Currants
- Monokotšoai
- Kharenate
- Li-cherry tse monate
- Li-oranges
- kiwi
Sugar Is Sugar
Boholo ba baatlelete ba meroho le vegan ba lula hōle le tsoekere haholo ka lebaka la ts'ebetso ea ho hloekisa. Tsoekere e hloekileng e hlaphoheloa ho 'mala o mosoeu o hlakileng ka lik'hamphani tse sebelisang li-filter tsa bone. Ha e le hantle tsoekere e na le likaroloana tsa masapo, empa tsoekere e kopane le lesapo la phoofolo e nang le mafura. Hase tsoekere eohle e sebetsanoang ka tsela ena e le kannete e ke keng ea nkoa e tšoana. Ho na le tsoekere e nkoang e amoheleha lijong tse thehiloeng limela. Leha ho le joalo, ho boloka tsoekere e e-ea bonyane ho ntse ho buelloa ho bophelo bo botle.
Baatlelete ba hloka tsoekere e eketsehileng ho bapisoa le ea Amerika ea tloaelehileng ho ea ka setsebi sa lipapali tsa lipapali, Nancy Clark. Tsoekere ke khase ka koloing 'me ho hlokahala hore ho be le mesifa e sebetsang ka thata. Post ho noa joala joaloka lebese la tsokolate le na le tsoekere empa hape ho hlokahala li-vithamine le liminerale tse hlokahalang bakeng sa ho sebetsa hantle 'meleng le ts'ebetso ea lipapali.
Ha e le hantle tsoekere e hloekileng e fokolloa ke phepo ea beet kapa lero la agave empa 'mele o bala tsoekere e le tsoekere. Tsoekere eohle e na le lik'hilojule tse 4 ka gram le karoloana ea lik'habohaedreite. Ho na le mefuta e mehlano ea tsoekere e fapaneng e kenyeletsang
- Glucose - tsoekere e bonolo e boetse e bitsoa dextrose 'me hangata e bitsoa tsoekere ea mali.
- Fructose - tsoekere e bonolo e boetse e bitsoa litholoana tsa tsoekere ka potlako e kenngoang ke 'mele.
- Galactose - tsoekere e bonolo e fumanoang lebese le yogurt butle-butle e kenngoa ke 'mele.
- Maltose - tsoekere e bonolo e boetse e bitsoa tsoekere ea malt ka potlako e kenngoa ke 'mele.
- Lactose - e boetse e bitsoa tsoekere ea lebese 'me e na le glucose le galactose.
Tsoekere ke mohloli o matla oa matla o sebelisoang nakong ea boikoetliso. Baatlelete ba mamello haholo-holo ba rua molemo ka ho ja tsoekere e eketsehileng e le ho tšehetsa ho eketseha ha glucose ho lisele tsa mesifa. Haeba u se na tsoekere e lekaneng (matla) ho fokotsa mesifa ea hao, ho ikoetlisa ho ka senyeha.
Tsoekere e latelang e nkoa e amoheleha bakeng sa lijo tsa meroho / vegan:
- Agave
- Sirapo ea raese e bohale
- Sirapa ea maple
- Letsatsi sirapo
- Molasses
- Stevia
- Beet tsoekere
- Kokonate tsoekere
- Mahe a linotsi
Na ke Lokela ho Qoba ho noa Metso?
Baatlelete, ka kakaretso, lero la assume ha le letho empa tsoekere ebile ha lea lokela ho kenngoa lijong tse phetseng hantle. Juice e na le lero la tholoana la tlhaho le kopantsoeng le metsi a mangata ha le bapisoa le tsoekere e kenyelletsoeng lero le phofo. Ke mofuta oa lero le rekiloeng le ka bang le mathata. Jusi e hloekileng e tsoang ho tsepamisisang maikutlo e khothalletsoa ke lipapali tsa lipapali le lijong tse ngolisitsoeng hore li thuse baatlelete ba mamellang ho kopana le litlhoko tsa letsatsi le letsatsi.
Baatlelete ba bangata ba loantšana le boima ba 'mele ka lebaka la lipapali tsa' mele. Ho eketsa khalase kapa lero la tse peli ho karolo ea 100 lekholong ho e-na le metsi letsatsi ka leng ho thusitse baatlelete bana ho fumana le ho boloka boima bo loketseng. Ka linako tse ling lijo ha lia lekana 'me lero le fana ka matla a eketsehileng bakeng sa baatlelete ba hlokang lik'hilojule tse ngata ho finyella litlhoko tsa nama. Baatlelete ba ka ruang molemo ka ho eketsa lero mananeong a bona a phepo e nepahetseng ba kenyelletsa baatlelete ba sekolo se phahameng, ba matha a malelele, ba triathletes le baesekele ba libaesekele.
Patlisiso e Eketsehileng
Lipatlisiso li bontšitse lijo tsa dimela tse bohlokoa ho ntlafatsa bophelo bo botle le ho fokotsa lisosa tsa likotsi, empa ho na le bopaki bo fokolang bo bontšang liphello tsa lijo tsena lipapaling tsa lipapali. Hobane lijo tsa mefuta-futa ea limela tsa limela, tsa vegan le tsa motsoako li amoheloa ke baatlelete, lithuto tse ling li qala ho feta.
Phuputso e nyenyane e phatlalalitsoeng ho Journal of Nutrients e ne e lekanyetsa ho ba le bokooa ba pelo e lekaneng pakeng tsa limela le li-omnivore (li-meat-eating) baatlelete ba mamello. Liphello li bontšitse baatlelete ba limela tsa limela ba ne ba e-na le litekanyetso tse phahameng tsa oksijene le matla a lekanang le ha ba bapisoa le baatlelete ba jang nama.
Phuputso e 'ngoe e entsoeng ke Baylor University Medical Center e ile ea latela lijo tsa motlakase oa sekepeng sa basali nakong ea lebelo la libaesekele tsa likoloi tsa matsatsi a 8. Moatlelete o ne a ja matla a lik'habohaedreite a khothalletsoang ho boloka matla le ts'ebetso. Lijo tsa hae tsa protheine e ne e le tse phahameng ho feta tse khothalletsoang liatlelete tsa meroho. O ile a khona ho boloka linako tse potlakileng ho bapisoa le baeseti ba lifofane ba sa keneleng liphallelo tse ntseng li le peisong. Liphello li bonts'a hore lijo tse lokisoang hantle li entsoe hantle le li-ultra-mamello tsa lithaba.
Phuputso e ile ea hatisoa litlalehong tsa Case of Report of Cardiology 'me ea hlahloba liphello tsa ho ja vegan ho ultra-triathlete (Triple-Ironman). Liphello li bontšitse hore lijo tsa vegan li fana ka ts'ebetso e tšoanang ea lipapali ho bapisoa le moatlelete ea sebelisang lijo tse tloaelehileng tse tsoakiloeng. Tlaleho e tsoelang pele e fana ka maikutlo a hore lijo tse lokisoang hantle tse entsoeng hantle li ka amoheloa ke baatlelete ba "endurance-" ba sa kotsing ea bophelo bo botle.
Lentsoe le Tsoang ho
Lijo tsa mefuta-futa li tsoela pele ho phahama ho tsejoang 'me li bontšoa ho fana ka melemo e mengata ea bophelo bo botle. Le hoja lipatlisiso li haelloa ke lijo tsa limela le lipapali tsa lipapali, ho na le baatlelete ba tummeng ba tummeng ba atlehisang katleho ea lipapali. Se bonahalang eka ke sesosa se tsoetse pherekano ke likhopolo-taba tse hlahisitsoeng ke likhukhuni le ho hloka liphuputso ho hlahisa mashano ana. Ho tsepamisa mohopolo haholoanyane melemo ea bophelo bo botle ka ho ja lijo tse ngata tsa dimela ho ka thusa ho tlosa mathata a amanang le lijo tsa meroho (vegan).
> Mehloli:
Fuhrman, Joel le al., Ho fepa Vegetarian (Vegan) Moatlelete, Liphatlalatso tsa Meriana ea Meriana ea Meriana, Koleji ea Amerika ea Meriana ea Meriana , 2010.
> Lynch, Heidi le al., Cardiorespiratory Fitness le Peak Likhohlano tse teng pakeng tsa Vegetarian le Omnivore Mamello ea lipapali: Thuto ea sekolo se seholo, MDPI-Nutrients , 2016.
> Leischik ea Roma le Norman Spelsberg, "Vegan Triple-Ironman (Meroho e Meholo / Litholoana)," Litlaleho tsa Tlaleho ea Lipatlisiso , ka 2014.
> Rogerson, David, Lijo tsa Vegan: Likeletso tse sebetsang bakeng sa baatlelete le ho ikoetlisa, Journal ea International Society of Sports Nutrition , 2017.
> Wirnitzer KC, Kornexl E, Matla a matla a tlhaho le a matla a tlhaho a motlakase oa vegan nakong ea lebelo la libaesekele tsa lithabeng tsa matsatsi a 8, Proceedings (Baylor University Medical Center) , 2014.