Virat Kohli Turns Vegan And Here’s Ihe Mere I Kwesịrị Isi Mee Ya

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Cricketer na onye isi ndị otu mba India bụ Virat Kohli anabatala nri ndị anaghị eri anụ na isi mmalite na-ekwu na nri ahụ eritela uru ahụike ya na egwuregwu ya. Ntughari site na nri ndi anaghị eri anụ na nri nri anaghị eri anụ emewo ka ike ya na ike nri ya dị elu. Ọbụghị naanị Virat Kohli, mana ndị egwuregwu dika Serena Williams, Lewis Hamilton na Hector Bellerin na mmadụ ole na ole na-eso nri vegan.

Na nri dabeere na osisi enwewo mmetụta dị ukwuu n'obi cricketer ma mee ya obi ụtọ. Nri Virat nwere protein protein, soy na akwụkwọ nri karịa anụ, akwa na ngwaahịa mmiri ara ehi.

Yabụ kedu ka nri erimeri si emetụta arụmọrụ egwuregwu? Dika nri ndi mmadu na ewepu mmiri ara ehi na anu aru, o na enyere ndi na-eme egwuregwu na ndi n’abughi ndi egwuregwu aka iguzosie ike n’adighi ike karie ala (BMI) ^[1] .

Ọ bụrụ n ’ị na-ezube ịnwe ahụ ike ma nwekwaa ahụ siri ike, tinye nri ndị a na - eri nri gị.

1. protein

Protein bụ otu ihe dị mkpa nke dị mkpa maka ndị na-eto eto na-eto eto iji nyere aka wulite ma rụkwaa akwara. Protein na-enyekwa ahụ ndị na-eme egwuregwu ike na ndị na-abụghị ndị egwuregwu ^[abụọ] . Naanị ị ga-eri protein dị elu n'ime awa abụọ mgbe emechara ahụ ka ọ na-eme ka mmezi ahụ na uto ahụ dịkwuo mma.

Maka akwara siri ike, gụnye isi nri ndị anaghị eri anụ dị ka mkpụrụ osisi na akị bekee, mkpụrụ, agwa na lentil, tofu, soy milk, ọka niile, yana ebe nchekwa protein.

2. Vitamin B12

Oregon State University na-eme nchọpụta chọpụtara na ndị na-eme egwuregwu na-enweghị vitamin B nwere obere mmega ahụ na-enweghị ike ịrụzi akwara mebiri emebi ma ọ bụ iwulite akwara. Ọzọkwa, ụkọ vitamin B12 nwere ike ịkpata ike ọgwụgwụ nke nwere ike imetụta arụmọrụ onye na-eme egwuregwu ^[3] .

Mmiri ara ehi na mmiri ara almọnd, osikapa, ogwe protein, ọka na agwa.

3. Kalshi .o

Calcium bụ otu n'ime ihe ndị kachasị mkpa maka ndị na-eme egwuregwu, ọkachasị ụmụ nwanyị na-eme egwuregwu n'ihi na ọ na-enyere aka iwulite ọkpụkpụ na ezé siri ike ^[4] . Ọ na-arụkwa ọrụ dị oke mkpa na mkpịsị ahụ ike na izu ike. Mgbe akwara gị rụgidere, a na-etinye calcium n'ime eriri ahụ na-enyere ya aka ịbelata ma ka uru ahụ na-agbada, a na-amịpụta calcium n'ime eriri nke na-eme ka uru ahụ laghachi na ọnọdụ izu ike ya.

A erughi nke mineral a na-eme ka ahụ ike na ntanye. Nri nwere calcium maka ndị anaghị eri anụ gụnyere mmiri ara ehi sitere na osisi, tofu, ihe ọ juiceụ juiceụ ndị nwere ike calcium, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ na broccoli.

4. Vitamin D

Vitamin D bụ micronutrient ọzọ na-enyere aka na melite egwuregwu ^[5] . Inwe ihe zuru ezu nke vitamin D nwere ike belata nsị ahụ dum, mgbatị mgbatị na-ebelata ma arụ ọrụ ahụ ike na-agbadata. Ọ dị mfe inweta vitamin D ka ndị na-eme egwuregwu na-eme ọzụzụ n'èzí. I nwekwara ike izute vitamin D nri gị chọrọ site na inine, kale, soybeans, na collard elu.

5. Irongwè

Kedu ka igwe si eme ka egwuregwu gị ka mma? Ọfọn, mineral a na-enye oxygen na mkpụrụ ndụ ọbara nke na-enye gị ume iji rụọ ọrụ nke ọma n'ọhịa. Ahụ mmadụ na-efunahụ obere ígwè site na ọsụsọ nke na-eme ka ndị na-agba ntachi obi n'ihe ize ndụ nke ụkọ iron. Ndị na-eme egwuregwu na-enweghị Iron anaghị enwe ike ijigide ọnọdụ obi mgbe niile n'oge oge a na-emega ahụ nke ọma.

Gụnye nri ndị anaghị eri anụ nke nwere iron dịka akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị, mkpo na lentil, akụ na prunes.

Nke a bụ atụmatụ nri ndị anaghị eri anụ maka ndị na-eme egwuregwu:

• Breakfasttụtụ ụtụtụ - Akwukwo nri achicha n’ime almọnd anọ ruo ise na kọfị ojii.

• Nri ehihie - 1 chapatti na akwukwo nri agwakọtara, dal na salad broccoli.

• Nri abalị - apụl, kiwi na banana na akwụkwọ ndụ akwụkwọ ndụ tii na osikapa flakes (nri chidwa).

• Nri abalị - 1 obere efere osikapa agba aja aja na ofe akwukwo nri na broccoli salad / salad akwukwo nri.

1. [1]Rogerson D. (2017). Nri Vegan: ndụmọdụ bara uru maka ndị na-eme egwuregwu na ndị na-emega ahụ. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 14, 36.
2. [abụọ]Phillips, S. M., & Van Loon, L. J. (2011). Nchịkọta nri maka ndị na-eme egwuregwu: site na ihe ndị a chọrọ iji mee mgbanwe kacha mma. Akwụkwọ akụkọ sayensị, 29 (sup1), S29-S38.
3. [3]Williams, M. H. (1989). Ntinye vitamin na egwuregwu egwuregwu. Akwụkwọ akụkọ ụwa maka nchọpụta vitamin na ihe oriri. Mgbakwunye = Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Mgbakwunye, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R.C, & Vukadinovich, C. M. (2004). Ntinye aka na-eme ka ịba ụba calcium na ndị na-eme egwuregwu kọleji. Akwụkwọ akụkọ International nke nri na-edozi ahụ na mgbatị ahụ mgbatị, 14 (1), 18-29.
5. [5]Owens, D.J, Allison, R., & nso, G. L. (2018). Vitamin D na onye egwuregwu: echiche dị ugbu a na ihe ịma aka ọhụụ. Egwuregwu egwuregwu (Auckland, N.Z.), 48 (Suppl 1), 3-16.

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