Ngaba ucinga ngokulandela ukutya kweprotein? Emva koko uze kwindawo efanelekileyo, kuba apha sichaza yonke into ofuna ukuyifumana malunga nale ndlela yokutya.
Yintoni, yenzelwa ntoni, kukutya kuni okuvunyelweyo kwaye okungekhoyo kwaye zeziphi iziphene. Sizama ukuphendula le mibuzo ingezantsi ukukunceda wenze ingqondo yakho.
Kukuthini ukutya kweeprotein?
Ukhe weva ngezidlo ezinje ngeAtkins okanye Ukutya iZone. Ewe, yomibini yimizekelo yokutya okuneproteni. Njengoko igama lisitsho, iiprotein zidlala eyona ndima iphambili. Malunga nenjongo yayo, abantu abaninzi bayayamkela kuba befuna ukunciphisa umzimba.
Iiproteni zibalulekile ekudleni. Nokuba besifuna, besingenakwenza ngaphandle kwabo ngenxa yezizathu ezininzi. Yinyani. Amadoda afuna ubuncinci ama-60 eeprotheyini ngosuku (ngakumbi ukuba uqhuba imidlalo), kodwa izidlo zeprotein ziyaqhubeka, ukumema ukuba ugqithe kude nexabiso elinconywayo lemihla ngemihla leprotheni.
Unokufumana iprotein eyongezelelweyo ngenyama, kodwa ungagxili kuyo, endaweni yoko Kukulungele ukusasaza umsebenzi wokubonelela ngeprotheni phakathi kwamaqela okutya aliqela. Kwaye, njengokuba usazi, iimbotyi, amandongomane, iinkozo, amaqanda, itshizi kunye nokutya kwaselwandle nako kunokukunika esi sondlo.
Indlela yokufumana iiprotheyini ezininzi
Jonga eli nqaku: Ukutya kweeproteni. Apho uyakufumana ukutya okuninzi okunokukunceda ukuba unyuse iprotein ekudleni kwakho, izilwanyana kunye nemifuno.
Ukutya kweeproteni kunye neziphumo emzimbeni wakho
Ngokwendalo, uhlobo lwesicwangciso sokutya esijongana neli xesha lubandakanya ukunciphisa ukutya okungekho kwiprotheyini, kuba akukho ndawo yomntu wonke. Ngale ndlela, ukuba bayila ukutya kweprotein, kunokwenzeka kakhulu ukuba kuya kufuneka utye ukutya okuncinci kwee-carbohydrate, iziqhamo kunye nemifuno kunangoku. Kwaye kulapho isitshixo sikhona, njengoko ukusika ii-carbohydrate kunceda umzimba ukuba usebenzise iivenkile ezinamafutha. Oku kukhokelela ekunciphiseni ubunzima kunye nokufumana ubunzima bemisipha xa kudibene nokuzilolonga.
Kwaye ngaba iingcali zilumkisa ukuba ukutya iiproteni ezininzi akwanele ukufumana izihlunu. Kwakhona Kuya kufuneka utye ukutya okunesondlo, apho iziqhamo kunye nemifuno zingasweleki, kunye nokuzilolonga rhoqo, ngakumbi uqeqesho lwamandla.
Ekugqibeleni, kwezona ziphumo zibalulekileyo, kufuneka ukhethe inyama engatyebanga, Ezibonelela ngeeproteni ezifanayo endaweni yamafutha amancinci. Ngapha koko, i-gram yegrama, inyama ebomvu engacacanga inamafutha agcweleyo kunenyama emhlophe engenasikhumba, kodwa incinci kakhulu xa ithelekiswa nenyama enamafutha. Kwaye xa uthenga ubisi, jonga iintlobo ezinamafutha asezantsi okanye ezingenamafutha ukunceda ukugcina iikhalori zijongiwe.
Zivela phi iiproteni?
Ngakumbi inyamaKe ukuba ungumlimi wemifuno, i-vegan, okanye uzama nje ukutya ukutya okuncinci kwezilwanyana ngokusemandleni, unokuba sisilumko ukuqaphela elinye iqhinga lokufezekisa iinjongo zomzimba wakho. Zininzi ezinye izicwangciso ezinokukunceda ezingabandakanyi inyama, okanye ubuncinci hayi ngobungakanani obukhulu njengokutya okukulo msitho.
Inyama emhlophe inamafutha amancinci kunenyama ebomvu, njengoko usenokuba uyazi, kodwa xa inkukhu okanye ikarikuni ikwisidlo sakho seprotein, susa ulusu. Isondlo sakho ngokuqinisekileyo siya kukucebisa njengoko eli candelo linamafutha agcweleyo kwaye, kuyo nayiphi na iprotein yokutya ukuze isebenze, kukho imfuneko ebalulekileyo: ukunciphisa ubukho bamafutha.
Ungabandakanya zombini inyama emhlophe kunye nenyama ebomvu. Nangona kukho umkhwa wokucinga ukuba inyama ebomvu ayilunganga, ixhomekeke kunqunyulwe. Ukuba ukhetha ukusikwa okucocekileyo kwenyama ebomvu, unokufumana iprotein oyifunayo ngaphandle kokuhamba namanqatha amaninzi.
Kuthekani ngeentlanzi? Intlanzi ikwayinyama kwaye inika iproteni, ke yinxalenye ebalulekileyo yesicwangciso. Ukongeza, iintlanzi ezininzi zinamafutha asezantsi, kwaye ezo zingenjalo, ezifana nesalmon okanye ityhuna, ziyaqhubeka ukuba nomdla ngenxa yomxholo wazo we-omega 3. fatty acids. La mafutha asempilweni aluncedo emzimbeni wakho, kubandakanya nentliziyo, njenge kuhle ukuba intlanzi lukhetho olukhulu kwiprotein yokutya.
Masibone Zonke iinketho ezinokukunceda ufumane iprotein eyongezelelweyo Yintoni efunekayo kwiprotein yokutya:
- Inyama emhlophe
- Inyama ebomvu
- Pescado
- Amaqanda
- zesoya
- Imifuno
- Iimveliso zederi
Sukuyityeshela ifayibha
Kodwa lumka ngokungabikho kwefayibha, ethi, njengoko uyazi, inokubangela iingxaki ezininzi (kubandakanya ukuqunjelwa). Ukuyicombulula, Kuya kufuneka uqiniseke ukuba ukutya kwiprotein yakho kubandakanya imifuno eyaneleyo, Eziza kukubonelela ngefayibha kunye nezinye izinto ezibalulekileyo ekusebenzeni kakuhle komzimba. Yiyo imeko yee-carbohydrate.
Uyakuqonda ukutya okunezinga leproteyin kuba akunikezeli ngokupheleleyo ngesondlo. Zonke iinkozo zihlala zibalulekile, kodwa ngakumbi kwezi zidlo. Kuba batya kancinci, kubalulekile ukuba balungile.