Ukutya kweeproteni

Iimbotyi nezinye iimbotyi

Ukutya kweeproteni akunakuphulukana nokutya kwakho, kuba Zizinto eziphambili kwimisipha kunye nakwimpilo iyonke.

Fumanisa ukuba zingakanani iiprotein zomntu ezifuna usuku kunye nokutya okuninzi apho unokukufumana khona. Imithombo yemvelaphi yezilwanyana kunye nemifuno, kuba uninzi lwabantu luthatha isigqibo sokulandela ukutya kwemifuno okanye i-vegan.

Izibonelelo zokutya kweeprotein

UMichael B. Jordan 'kwiCreed'

Ukutya kweeproteni kudlala iindima ezininzi emzimbeni wakho. Enye yezona zidume kakhulu, ngakumbi phakathi kwabo bafuna ukuhlala bekwimo, inxulumene nokukhula kwemisipha. Kuqhelekile ukuthatha iprotheni emva koqeqesho, ukusukela oko Izifundo zesayensi zibonisa ukuba zidlala indima ebalulekileyo ekulungiseni izihlunu.

Ukwakha umsipha kuyabonakala ngaphakathi nangaphandle. Izambatho zihlala zikulungela ngcono, kodwa zikwalungile kwimetabolism yakho, kunye nakwimpilo yethambo kunye nezihlunu, ezinye izibonelelo, ezokugqibela, ezibaluleke ngakumbi emva kweminyaka engama-40.

Inqaku elidibeneyo:
Ukutya okune folic acid

Ukuba ufuna ukunciphisa umzimba, iiprotein zinokunceda nazo. Kungenxa yokuba ziyayandisa imvakalelo yokugcwala. Ukusasaza yonke imini, Ukutya okune-protein eninzi kunceda ukunciphisa ikhalori, imfuno engavisisaniyo xa kuziwa ekunciphiseni ubunzima. Kwizidlo ezilahlekileyo zokutya zikwanceda ukugcina ubunzima bemisipha, nto leyo ebalulekileyo kwimetabolism ukuze uqhubeke usebenza ngokugcweleyo.

Ngaba ufumana iprotheni eyaneleyo?

Ipleyiti kunye nokusika

Mhlawumbi ewe. Uninzi lwabantu kwihlabathi lasentshona alinangxaki yokufumana iiprotein ezaneleyo ekudleni kwabo. Kukho intetho yesidingo se-0.8 yeeprotheyini ngosuku ngekilogram yesisindo somzimba. Inani liyonyuka kwimeko yamadoda akhutheleyo okanye abo bajonge ukwandisa ubunzima babo bemisipha, bemi malunga ne-1.4 gram.

Ukufumana akukho nzima. Kwanele ukuqinisekisa ukuba utya ukutya okunesondlo ngokutya ikhalori yemihla ngemihla kuluhlu olucetyiswayo.. Iimveliso zeeprotein, ezinje ngemivalo kunye nokushukuma, azidingeki, nangona zinokukunceda ukuba awufumani protein efanelekileyo ngokutya kwakho.

Kukho ukutyekela ekucingeni ukuba iiprotheyini ezingakumbi, zingcono, kodwa kukho umda. Ngokubanzi, umzimba ususa ukugqitha, kodwa inokukhokelela ekuzuzeni ubunzima kwaye inokonakalisa izintso.

Iiproteni zezilwanyana

Siyazi ukuba iphrotheyini yoxinaniso enyameni iphezulu kakhuluKodwa kufanelekile ukuba uqaphele ukuba ukusetyenziswa gwenxa kokutya kwezilwanyana akulunganga kwiplanethi. Oko kubandakanya itshizi, amaqanda, iyogathi, kunye nentlanzi. Ukongeza, kwimeko yenyama ebomvu, inokuba yingozi kwimithambo, ngelixa inyama egqityiweyo (enjengeesoseji) ayilunganga emzimbeni wakho nokuba inezongezo ezininzi.

Ngale nto ithethwayo, oku kulandelayo Imithombo yeeproteni yezilwanyana onokuyongeza kwisidlo sakho:

Isifuba senkukhu

Unokufumana iprotheni ngeTurkey nenkukhu yenkukhu. Sika iikhalori ngokugcoba nokususa ulusu.

Inyama ebomvu (yenkomo, yehagu neyemvana) ikwanazo neeprotein ezininzi, kodwa ngenxa yemingcipheko yezempilo enxulunyaniswe nayo, kuyacetyiswa ukuba uyisebenzise ngexabiso elincinci okanye uyisuse ekutyeni.

Yogathi

Iyogathi yenye yezona zinto zithandwa kakhulu ekutyeni kweprotein. Kufuneka kuqatshelwe ukuba, njengazo zonke iimveliso zobisi (itshizi, ubisi ...), khetha iintlobo ezinamafutha asezantsi.

Isipuni seyogathi

Tuna

Iintlanzi kunye neentlanzi zineemithombo ezimbini ezigqwesileyo zeprotheni. I-Tuna yenye yezona zaziwa kakhulu, kodwa I-salmon, isardadi okanye iiproni ziya kukunceda ufikelele kwidosi yemihla ngemihla.

Egg

Amaqanda yenye yeendlela ezilula zokufumana iprotheni kunye nezinye izondlo ukuze umzimba usebenze ngokukuko.

Iiproteni zemifuno

Iialmondi

IiVegans zithi zonke iiproteni eziyimfuneko zinokufumaneka kweli qela lokutya, ngaphandle kwesidingo senyama okanye okunye ukutya okuvela kwizilwanyana, njengamaqanda.

imbotyi

Unokufumana iiprotheni ezininzi kwiimbotyi, kunye nezinye iimbotyi, ezifana nesoya (kwiipods, ubisi, tofu ...), iilentile, ii-chickpeas kunye nee-ertyisi.

Iialmondi

Ukongeza ekunikezeleni ngeprotein, iiamangile zikwalungele nentliziyo yakho. Kwakhona jonga amandongomane, iipistachios, kunye nama walnuts… Kuba zityebile kwiikhalori, kuyacetyiswa ukuba ungazigqithi ngamandongomane.

Oats

Xa kuziwa kukutya okuziinkozo, faka ioats kwisidlo sakho iya kuqinisekisa isixa esihle seprotein yonke imihla.

Oats

IBroccoli

Ukutya kuyanceda I-3 gram yeprotheni kwi-100 yokutya. Ukongeza, iphantsi kweekhalori. Enye imifuno ekufuneka uyiqwalasele ziihlumelo zaseBrussels.

Imbewu yeChia

Ngumthombo omkhulu weprotein yemifuno. Kwakhona Kufanelekile ukuba ithathele ingqalelo ezinye iimbewu ezinje ngembewu yethanga, imbewu kajongilanga okanye iquinoa.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.