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Cricketer thiab tus thawj coj ntawm pab pawg Indian lub teb chaws Virat Kohli tau txais yuav ib qho kev noj haus vegan thiab cov chaw hais tias kev noj haus tau pab nws txoj kev noj qab haus huv thiab kev ua kis las. Kev hloov ntawm kev noj zaub tsis ua noj rau vegan kev noj haus zoo li tau muaj nws lub zog thiab lub plab zom mov. Tsis tsuas yog Virat Kohli, tab sis kev ncaws pob nyiam Serena Williams, Lewis Hamilton thiab Hector Bellerin thiab ob peb lwm tus ua raws li kev noj haus vegan.

Tus kev noj haus raws tsob ntoo tau muaj kev cuam tshuam los ntawm tus cooj pwm lub siab luv thiab tau ua rau nws zoo siab dua. Virat cov khoom noj muaj protein co, taum pauv thiab zaub es tsis txhob nqaij, qe thiab khoom noj siv mis.

Yog li, vegan zaub mov noj li cas cuam tshuam rau kev ua kis las? Raws li kev noj haus vegan tsis suav qee yam khoom noj siv mis thiab nqaij, nws pab cov neeg ncaws pob thiab cov tsis ncaws pob tuav cov cev nqaij daim tawv uas muaj qhov nruab nrab ntawm lub cev nqaij nruab nrab (BMI) ^[1] Cov.

Yog tias koj tab tom npaj kom haum thiab tau txais lub cev nqaij ntshiv, ntxiv cov khoom noj hauv qab no hauv koj cov vegan noj.

1. Muaj Nqa nqaij

Protein yog ib ntawm cov macronutrients uas yog qhov tseem ceeb rau cov tub ntxhais hluas ncaws pob los pab tsim thiab kho cov leeg. Cov Protein tseem ua rau lub cev nqaij ntshiv rau cov neeg ncaws pob thiab cov neeg ncaws pob tsis xws li ^[ob] Cov. Koj tsuas yog yuav tsum tau noj kom muaj protein ntau nyob hauv ob teev tom qab kev qoj ib ce vim nws ua kom cov leeg txhim kho thiab loj hlob.

Rau cov leeg ua kom muaj zog, suav nrog cov neeg tsis noj nqaij ntawm cov protein zoo li cov noob txiv thiab cov txiv ntseej, noob, taum thiab lentils, taum paj, mis kua taum, tseem cov nplej, thiab cov txhuv protein.

2. Vitamin B12

Cov kws tshawb fawb hauv Oregon State University pom tias cov neeg ncaws pob uas tsis muaj cov vitamins B muaj cov kev ua dag zog qoj ib ce qis dua thiab tsis tuaj yeem kho cov leeg ua kom lub cev puas ntsoog lossis tsim cov leeg nqaij. Tsis tas li, qhov tsis muaj peev xwm ntawm cov vitamin B12 tuaj yeem ua rau qaug zog uas tuaj yeem cuam tshuam rau cov kis las kev ua haujlwm ^[3] Cov.

Cov neeg tsis noj nqaij ntawm cov vitamins B12 yog cov kua taum thiab kua txiv almond, mov, protein pub mov, cereals, thiab taum pauv.

3. Calcium

Calcium yog ib qho tseem ceeb tshaj plaws rau kev ncaws pob, tshwj xeeb cov poj niam ncaws pob vim nws pab tsim cov pob txha thiab cov hniav muaj zog ^[4] Cov. Nws kuj yog lub luag haujlwm tseem ceeb hauv cov leeg ua kom mob thiab so. Thaum koj cov leeg sib cog lus, calcium tso rau hauv cov leeg fiber ntau ua rau nws ua kom luv thiab thaum cov leeg ua kom lub zog, calcium tso tawm ntawm cov fiber ntau uas cia cov leeg rov qab mus rau nws lub xeev.

Qhov tsis muaj peev xwm ntawm cov pob zeb hauv av no ua rau cov leeg sib tw thiab cramps. Cov khoom noj muaj zaub mov calcium zoo rau cov neeg tsis noj zaub suav nrog kua mis, taum paj, kua txiv kab ntxwv calcium, zaub ntsuab pom thiab zaub cob pob.

4. Vitamin D

Vitamin D yog lwm lub micronutrient uas pab hauv kev txhim kho kev ua haujlwm ^[5] Cov. Cov txiaj ntsig zoo ntawm cov vitamin D tuaj yeem txo qis tag nrho lub cev, qhov kev nyuaj siab txo qis thiab cov leeg nqaij ua haujlwm tsawg dua. Nws yooj yim dua kom tau txais cov vitamin D raws li cov neeg ncaws pob ua cov kev qhia ua haujlwm sab nraud. Koj tuaj yeem ua tau raws li koj cov kev xav noj zaub mov vitamin D los ntawm cov zaub ntsuab, kale, taum pauv, thiab cov nplooj ntsuab.

5. Hlau

Hlau ua li cas txhim kho koj txoj kev ua kis las? Zoo, cov ntxhia no muab cov pa oxygen rau cov ntshav cov ntshav thaum kawg muab lub zog rau koj kom ua haujlwm zoo dua hauv daim teb. Lub cev poob qee cov hlau me me los ntawm kev tawm hws uas ua rau cov neeg ncaws pob thev taus ntev muaj kev pheej hmoo ntawm cov hlau tsis txaus. Cov kis las uas tsis taus lub cev los ua rog yuav tsis tuaj yeem tswj lub plawv khov thaum lub sijhawm sim mus rau kev siv dag zog ntau.

Suav cov khoom noj muaj txiaj ntsig rau cov nqaij nyoos xws li zaub ntsuab cov nplooj ntsuab, cov khoom noj thiab cov nqaij liab, cov txiv ntoo thiab cov prunes.

Ntawm no yog kev noj zaub tsis ua zaub mov noj rau cov ncaws pob:

• Noj tshais - Zaub pob qhaub cij nrog 4 txog 5 almonds thiab kas fes dub.

• Noj su - 1 chapatti nrog zaub sib xyaw, dal thiab zaub cob pob zaub xam lav.

• Cov khoom noj txom ncauj yav tsaus ntuj - Kua, kiwi thiab txiv tsawb nrog ntsuab tshuaj yej thiab txhuv nplej (noj chidwa).

• Noj hmo - 1 lub tais me me ntawm cov mov ci nrog zaub kua zaub thiab zaub xam lav nyias / zaub xam lav.

1. [1]Rogerson D. (2017). Cov pluas noj Vegan: cov lus qhia tswv yim rau cov neeg ncaws pob thiab cov qoj ib ce. Phau ntawv Journal ntawm International Society ntawm Cov Khoom Noj Kom Ncaj Ncees, 14, 36.
2. [ob]Phillips, S. M., & Van Loon, L. J. (2011). Kev noj haus muaj protein ntau rau cov kis las: los ntawm qhov yuav tsum tau ua kom tau kev siv tau yooj yim. Phau ntawv Journal kev ua si nawv, 29 (sup1), S29-S38.
3. [3]Williams, M. H. (1989). Kev txhawb ntxiv rau cov vitamins thiab kev ua kis las. Cov ntawv xov xwm thoob ntiaj teb rau kev tshawb fawb txog vitamin thiab khoom noj khoom haus. Ntxiv = Cov haujlwm sab hauv Zeitschrift plaub tsiaj Vitamin-und Ernahrungsforschung. Ntxiv Ntxiv, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). Ib qho kev sim pabcuam txhawm rau txhawm rau nce calcium ntxiv hauv cov poj niam ncaws pob ncaws pob. Cov ntawv xov xwm thoob ntiaj teb ntawm kev noj zaub mov zoo thiab qoj ib ce metabolism, 14 (1), 18-22.
5. [5]Cov tswv cuab, D. J., Allison, R., & Kaw, G. L. (2018). Vitamin D thiab Cov Neeg Ntaus Pob Ntaus Pob: Cov kev xav tam sim no thiab cov kev sim tshiab. Cov tshuaj kis las (Auckland, N.Z.), 48 (Cov Khoom Siv 1), 3–16.

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