Hana i ka puhi me ka mea pilikino kino
ʻO ka mea nui,ʻo ka hihiʻo o ka mea hana i ke kino, he hoʻoilina o nā kāne nui (a me nā wāhine) eʻai ana i nā puʻupuʻu nui o ke kinona i keʻano o nā ū moa, whey milkshakes, a he mau moa egg egg. Akā i kēia manawa, ua loli nā mea. Hōʻikeʻia nā kino o Vegan i kaʻike a me ka lanakila maikaʻi. ʻAʻole pono nā Vegan eʻai i nā meaʻai holoholona a pau-ʻaʻoheʻiʻo,ʻaʻohe moa, iʻa, hua, a me nā hua meaʻai.
ʻAʻohe mea. Hoʻohālikelike kēia iā lākou mai nā 'mea kanuʻai' aiʻole nā meaʻaiʻai paha eʻai i ka waiū, ka liiki, nā hua, ka yogurt, a pēlā aku.
Me ka Macro nui a me nā hua Vitamins
Hoʻoholo ka Vegan eʻai i ko lākou ala no nā kumu o ke olakino, a me nāʻoihana o ka pepehi kanaka, aiʻole no ka mea lākou i manaʻoʻiʻo i kaʻaiʻana i nā mea hihiu e mālama i ka'āina ma kekahi mauʻano. ʻO ke kumu o ka kumu, he kumu hoʻouluʻai kēia. Pono pono nā Vegan e hōʻoia lākou i nā meaʻai e pono ai e like me ka meaʻai B12 , kahi i loaʻaʻole i nā meaʻai meaʻai, koe wale no nā mea i hoʻonuiʻia. ʻO nā meaʻai'ē aʻe'ē aʻe e ponoʻole ai i ka meaʻaiʻole,ʻo ka omega-3 momona, zinc, a me ka hao. ʻOiaiʻo ia, me ka mālama ikiʻana,ʻaʻohe mea pilikia i ka poʻeʻaihue i kaʻai maikaʻi. ʻO ka poʻe o ka hoʻokūkū hoʻokūkū o ka honua i ka wā hoʻokūkū,ʻo Carl Lewis (sprinter) lāuaʻo Dave Scott (triathlon). ʻO Scott Jurek he mea kūlanaʻoihana ma muli o kaʻaiʻaina a me Mike Tyson, ka mea hoʻokūkū hoʻokūkû kaumaha honua ma mua i ka manawa he mea vegan ia mau lā.
ʻO ka manaʻo e makemake nui anaʻoe i ka meaʻai e lilo i mea nui, ikaika a ikaika paha, ua hoʻoholo maikaʻiʻia.
Pāmua
ʻOiai, he mea hoʻokahi nō ia e lilo i mea hoʻolālā vegan, akāʻo kekahi mea'ē aʻe e lilo i mea pōʻino vegan. ʻO Robert Cheeke kekahi o nā meaʻokoʻa kino nui iʻikeʻia, akā he nui nā mea'ē aʻe. Loaʻa ka loaʻaʻana o ka pilina kūpono kiʻekiʻe i ka hopena no ka vegan bodybuilders.
I loko o ka mea i hala koke nei e pili ana i nā pāpili protein , eʻikeʻoe i keʻano o ka protein i like me ka momona holoholona a me nā meaʻaeʻa a pau. Eia nō naʻe,ʻo ka hanaʻana,ʻo ka hopena o ka meaʻai i loko o nā meaʻai holoholona e mau paha i ka meaʻai, a he mea kōkua paha no ka vegan bodybuilders. ʻO Creatine kahi mea hana nui a me ka muscle, aʻaʻole paha he meaʻai waiwai nui, hiki ke kōkua i ke kūkuluʻana i kaʻiʻo i ka laweʻiaʻana e like me ke kālā'ē aʻe i nā vegans a me nā mea kīnāʻole.
Nā Strategies
Eʻai nui. Pono nā Vegan e mālama i kaʻaiʻana o nā meaʻai he nui e hoʻonui i ka uluʻana i ka ulu a me ka hoʻihoʻiʻana mai ka hoʻonaʻauao. ʻOiai he mea nui nā mea kanu i ka lāʻau, hiki ke hoʻohanaʻia (e hōʻemi i kaʻai), pono paha i nā mea kanu a me nā momona momona. Mai hanaʻoe i ka "vegan" rawona. Eʻikeʻoe e aneane hikiʻole ke loaʻa ka mana a me ke anabolic hopena mai kaʻaiʻana. ʻO ka meaʻai maʻamau ka meaʻai ma kahi o 20% momona ma nā calories.
Pākuʻi
Ke mālama i ka mālamaʻana o B12, zinc, iron, a omega-3. He mea nui kēia mau meaʻai no ke olakino a nele paha i nā mea kīkino vegan hanaʻole. E mālama pono i kāu kālā. E hōʻoia i nā inoa o nā meaʻai, e noʻonoʻo i kahi kālā inā pono. E noʻonoʻo i ka mea hana hanana.
Hoʻohuiʻiaʻo Creatine i loko o ka palekana aʻaʻoleʻo ia he hōʻailona i pāpāʻia. Hiki i ka Creatine ke hana i nā hualoaʻa maikaʻi aʻe i loko o nā vegans ma mua o nā meaʻole. I loko o nā pāpili pilikino,ʻoiai he soy kona inoa, e ho'āʻo i nā meaʻai pāʻaniʻole soy a me nā mea hoʻopiha no nāʻano likeʻole. ʻOiaiʻaʻole he mau mea hōʻike e pili ana i nā meaʻai pālahalaha i nā hopena,ʻo ka loaʻaʻana o nāʻano pilikino he maikaʻi maikaʻi. E nānā i kahi laiki a me nā kinakona pale aiʻole kekahi kumu waiwai'ē aʻe.