Ngabe ucabanga ukulandela iprotheni yokudla? Ngemuva kwalokho uze endaweni efanele, ngoba lapha sichaza konke odinga ukukwazi ngalezi zinhlelo zokudla.
Kuyini, kwenzelwa ini, yikuphi ukudla okuvunyelwe futhi okungekho nokuthi yiziphi izingqinamba. Sizama ukuphendula le mibuzo engezansi ukukusiza wenze umqondo wakho.
Kuyini ukudla kwamaprotheni?
Cishe uke wezwa ngokudla okufana no-Atkins noma Ukudla NgeZone. Yebo, zombili ziyizibonelo zokudla kwamaprotheni. Njengoba igama liphakamisa, amaprotheni adlala indima enkulu. Ngokuqondene nenhloso yayo, abantu abaningi bayayamukela ngoba befuna ukunciphisa isisindo.
Amaprotheni abalulekile ekudleni. Noma besifuna, besingenakwenza ngaphandle kwabo ngezizathu eziningi. Kuyiqiniso. Abesilisa badinga okungenani ama-gramu angama-60 wamaprotheni ngosuku (ngaphezulu uma uqhuba ezemidlalo), kepha ukudla kwamaprotheni kuyaqhubeka, ukumema ukuthi weqe kakhulu inani lamaprotheni anconyiwe nsuku zonke.
Ungathola amaprotheni angeziwe ngenyama, kepha ungavele ugxile kuyo, kunalokho Kuyinto elula ukusabalalisa umsebenzi wokuhlinzeka ngamaprotheni phakathi kwamaqembu amaningi okudla. Futhi, njengoba wazi, imidumba, amantongomane, okusanhlamvu, amaqanda, ushizi nokudla kwasolwandle nakho kungakunika lesi sakhi.
Ungawathola kanjani amaprotheni amaningi
Bheka i-athikili: Ukudla kwamaphrotheni. Lapho uzothola izinketho eziningi zokudla ezizokusiza ukukhulisa amaprotheni ekudleni kwakho, kokubili isilwane nemifino.
Ukudla kwamaprotheni nemiphumela emzimbeni wakho
Ngokwemvelo, uhlobo lokudla esibhekene nalo ngalesi sikhathi lubandakanya ukwehliswa kokudla okungewona amaprotheni, ngoba ayikho indawo yawo wonke umuntu. Ngale ndlela, uma bekwenzela ukudla kwamaprotheni, kungenzeka ukuthi kuzodingeka udle ama-carbohydrate amancane, izithelo nemifino kunamanje. Futhi kulapho okusemqoka khona, njengoba ukusika ama-carbohydrate kusiza umzimba ukuthi usebenzise ukuqongelela kwamafutha kukaphethiloli. Lokhu kuholela ekunciphiseni isisindo nasekuzuzeni isisindo somzimba lapho kuhlanganiswa nokuvivinya umzimba.
Futhi ngabe labo ngoti baxwayisa ngokuthi ukudla amaprotheni amaningi akwanele ukuthola imisipha. Futhi kuzodingeka udle ukudla okunomsoco, lapho izithelo nemifino kungasweleki, futhi usebenzise ukuzivocavoca umzimba njalo, ikakhulukazi ukuqeqesha amandla.
Ekugcineni, ukuthola imiphumela ephawuleka kakhulu, kuyadingeka ukukhetha inyama enciphile, ezinikeza amaprotheni afanayo ngokushintshanisa ngamafutha amancane. Eqinisweni, i-gram yegramu, inyama ebomvu ebomvu inamafutha agcwele kancane kunenyama emhlophe engenasikhumba, kepha incane kakhulu uma iqhathaniswa nenyama enamafutha amaningi. Futhi lapho uthenga ubisi, funa izinhlobo ezinamafutha aphansi noma ezingenamafutha ukukusiza ugcine amakhalori ehlanzekile.
Avelaphi amaprotheni?
Ikakhulu kusuka enyameniNgakho-ke uma ungumuntu odla imifino, i-vegan, noma uzama nje ukudla ukudla okuncane kwezilwane ngangokunokwenzeka, ungahle uhlakaniphe ukucabanga elinye isu lokufeza izinhloso zomzimba wakho. Kunezinye izinhlelo eziningi ezingakusiza ezingafaki inyama, noma okungenani hhayi ngobuningi obukhulu njengokudla okukhona kulo mcimbi.
Inyama emhlophe inamafutha amancane kunenyama ebomvu, njengoba kungenzeka uyazi, kepha uma inkukhu noma i-turkey isemenyu yokudla kwakho kwamaprotheni, susa isikhumba. Isazi sakho sokudla okunempilo cishe sizokweluleka njengoba le ngxenye iqukethe amafutha agcwele futhi, ukuze noma yikuphi ukudla kwamaprotheni kube nokusebenza, kunesidingo esibalulekile: ukunciphisa ukutholakala kwamafutha.
Ungafaka kokubili inyama emhlophe nenyama ebomvu. Yize kunokuthambekela kokucabanga ukuthi inyama ebomvu ayimbi, kuncike kakhulu ekusikeni. Uma ukhetha ukusika inyama ehlanzekile, ungathola iphrotheni oyifunayo ngaphandle kokuhambisana namafutha amaningi.
Futhi kuthiwani ngenhlanzi? Inhlanzi nayo iyinyama futhi inikela ngamaprotheni, ngakho-ke iyingxenye ebalulekile yohlelo. Ngaphezu kwalokho, izinhlanzi eziningi zinamafutha amancane, futhi lezo ezingekho, njenge-salmon noma i-tuna, ziyaqhubeka nokuthakazelisa ngenxa yokuqukethwe yi-omega 3. fatty acids. La mafutha anempilo ayazuzisa emzimbeni wakho, kufaka phakathi inhliziyo, njengoba kahle ukuthi inhlanzi iyindlela enhle yokudla kwamaprotheni.
Ake sibheke zonke izinketho ezingakusiza uthole leyo protein eyengeziwe Yini edingekayo ekudleni kwamaprotheni:
- Inyama emhlophe
- Inyama ebomvu
- I-Pescado
- Amaqanda
- inkinobho yomcibisholo wokuphenya
- I-Legumes
- Imikhiqizo yobisi
Ungayinaki i-fiber
Kepha qaphela ukungabi khona kwe-fiber, okuthi, njengoba wazi, kungakudalela izinkinga eziningi (kufaka phakathi ukuqunjelwa). Ukuze uyixazulule, kufanele uqiniseke ukuthi ukudla kwakho kwamaprotheni kufaka imifino eyanele, ezokunikeza i-fiber nezinye izinto ezibalulekile ekusebenzeni kahle komzimba. Yilokho okwenzeka ngama-carbohydrate.
Uzobona ukudla kwamaprotheni okuseqophelweni ngoba akuhlinzeki ngokuphelele ngalesi sakhi. Izinhlamvu eziphelele zihlala zibalulekile, kepha ikakhulukazi kulezi zidlo. Njengoba bedla kancane, kubalulekile ukuthi balunge.