Kuyini ukudla kwamaprotheni noma ukudla kwamaprotheni kanye nezigaba zakho? Yehla ngamalini ngeviki? Yiziphi izinzuzo zokudla kwamaprotheni? Futhi isimiso sokudla amaprotheni

Abantu abafuna ukunciphisa umzimba bavame ukulandela ukudla kwamaprotheni ekudleni kwabo, njengoba kusiza ukuzizwa begcwele, okuholela ekudleni ama-calories ambalwa, futhi ngaleyo ndlela balahlekelwe isisindo.
Ngokuvamile amanani amakhulu amaprotheni adliwa eduze nenani elincane lama-carbohydrate.
Kulesi sihloko, sizochaza ngokuningiliziwe ukuthi kuyini ukudla okunamaprotheni, izinzuzo zako, ukudla okufanele kudliwe, ingozi engase ibe khona lapho usetshenziswa, kanye nolunye ulwazi olubalulekile.Qhubeka ufunda nathi:

Kuyini ukudla kwamaprotheni?

Iphrotheni iyisakhi esibalulekile esidingekayo empilweni yomuntu njengoba inesibopho semisebenzi eminingi ebalulekile emzimbeni, okuhlanganisa amahomoni, ama-enzyme, nokulungisa nokugcinwa kwamaseli.

Olunye ucwaningo lubonisa ukuthi ukulandela ukudla kwamaprotheni kungakusiza ulahlekelwe amafutha ngamaphesenti amahle, futhi ukudla kwamaprotheni nakho kusiza ukunciphisa ukudla nokwandisa ukusutha, ngaphezu kokwandisa umzimba wakho nokugcina isisindo semisipha.

Ngokuvamile, ochwepheshe bokudla okunomsoco batusa ukudla okunamaprotheni amaningi. Cishe amaphesenti angu-20 engqikithi yamakholori akho avela kumaprotheni. Lokhu kusho ukudla amakholori ambalwa kumacarbohydrate noma amafutha ukuze unciphise isisindo.

Yiziphi izigaba zokudla kwamaprotheni?

Ekuqaleni, izimiso zokudla kwamaprotheni zaqala ukusetshenziswa eminyakeni engaphezu kwengu-20 edlule nguDkt. I-Tran Tian Ubani owayefuna uhlelo lokulahlekelwa isisindo oluphephile futhi olufinyeleleka kakhudlwana lweziguli zakhe kanye nokudla okuphelele kwamaprotheni okuthatha indlela egwema okwesikhashana amafutha okwenza kube yimpumelelo ekushiseni amafutha omzimba.

Okulandelayo incazelo eningiliziwe yendlela efanele yokudla kwamaprotheni, kanye nezigaba zokudla okunamaprotheni ngokuningiliziwe:

Ukudla okufanele kwamaprotheni kuhlukaniswe izigaba ezine ezibalulekile:

• Isigaba 1: Ukuncipha kwesisindo
• Isigaba 2: izinsuku eziyi-14
• Isiteji sesi-3: Ngaphambi kokufakwa
• Isigaba 4: Isondlo

Isigaba 1: Ukuncipha kwesisindo

Lesi sigaba sokuqala sokudla okufanele kwamaprotheni sibizwa ngesigaba sokuncipha kwesisindo.Kujwayelekile ukuthi ulandele lokhu uze ufike ku-100% walolu hlelo.Kulesi sigaba, lokhu okulandelayo kuyenziwa:

• Ibhulakufesi elicebile elinamaprotheni aphelele.
• Ukudla okuphelele kwamaprotheni (225g) nezinkomishi ezi-2 zemifino.
• Ukudla okuphezulu kwamaprotheni.
• Imifino eluhlaza ingadliwa ngesidlo sasemini nesakusihlwa.

Ngaphezu kokudla, uncoma futhi ukuthatha izithasiselo zokudla okunomsoco ezilandelayo:

• Ukudla kwasekuseni: I-capsule engu-1 ye-multivitamin kanye nethebhulethi engu-XNUMX ye-potassium
• Isidlo sakusihlwa: 1 multivitamin, 2 calcium ne-magnesium supplements, kanye 1 omega-3
• I-Snack: Izithako ze-calcium ne-magnesium
• Kukho konke ukudla: 1-2 izithasiselo ze-enzyme yokugaya
• Kanye ngosuku: 2 ama-antioxidant supplements, XNUMX/XNUMX ithisipuni kasawoti ocolekileyo.

Ukuzihlangula: Lezi zithasiselo kufanele zithengwe emitholampilo egunyaziwe noma emakhemisi.

Ukulandela lokhu kudla kuzonciphisa kakhulu ama-calories, kodwa akukhuthazwa ukuzivocavoca ngokujwayelekile phakathi namasonto amathathu okuqala okudla kwamaprotheni ngoba kungase kubangele imiphumela emibi eyingozi.

Isigaba 2: izinsuku eziyi-14 (amaviki ama-XNUMX)

Isigaba sesibili sokudla okufanele kwamaprotheni, okuthatha izinsuku ezingu-14. Lesi sigaba siqala uma usufinyelele umgomo wakho wokulahlekelwa isisindo.

Lesi sigaba sifana nesigaba sokuqala, kodwa sihluke kuphela ngokudla ukudla okusekelwe ekudleni okuhlanganisiwe, ukudla amagremu angu-225 amaprotheni anezinkomishi ezi-2 zemifino ekhethiwe - sizofunda ngalokhu kamuva - futhi isidlo sakusihlwa siyafana.

Izithako zokudla okunomsoco ozithatha kulesi sigaba ziyafana nalezo ezishiwo esigabeni sokuqala.

Isigaba sesi-3: Ukulungiswa kwangaphambili noma ukuzinzisa (izinsuku eziyi-14)

Lesi sigaba sihlose ukulungiselela nokudlulela esigabeni sokulungisa (isigaba sokuqala), njengoba silula kakhulu ngoba okumele ukwenze ukufaka esikhundleni sokudla kwakho okugcwele amaprotheni ngesikhathi sasekuseni bese ufaka ukudla okuphelele, futhi lokhu kusho ukuthi kuhlanganisa amaprotheni, ama-carbohydrates. namafutha, kanye nocezu lwesithelo, ngaphezu kwalokho Awudingi ukuthatha isengezo se-potassium ngokudla kwasekuseni.

Isigaba 4: Isondlo (unyaka owodwa)

Lesi sigaba singesokugcina sokudla okufanele kwamaprotheni, kuwuhlelo lwesondlo oluhlala unyaka, umgomo walesi sigaba yindlela yokugcina isisindo futhi ujabulele ukudla ukudla ngokukhululeka futhi ngaphandle kwemingcele.
Nakuba lesi sigaba sithatha izinyanga ezingu-12, kufanele ulandele isimiso esiyisisekelo sempilo yakho ngokujwayelekile.

Kunezimiso eziyisisekelo kulesi sigaba okufanele zilandelwe, ezihlanganisa:

• Amafutha nama-carbohydrate: Gwema ukudla ukudla okunothe ngamakhabhohayidrethi namafutha, isibonelo uma udla ukudla okunamafutha namaprotheni ekudleni, nciphisa ukudla kwakho amacarbohydrates.
• Iphrotheni: Udla inani lamagremu amaprotheni ngosuku ngokwesisindo sakho bese wehlisa ngesigamu.Isibonelo, uma umuntu enesisindo esingamakhilogremu angu-150, uzodla okungenani amagremu angu-75 amaprotheni ngosuku.
• Usuku lokuphumulaLolu suku lukuvumela ukuthi udle ukudla okuvame ukuvinjelwa ngesikhathi sokudla kwamaprotheni.

Ngokuvamile kuyanconywa ukusebenzisa ezinye izithasiselo zokudla okunomsoco phakathi nalesi sigaba, kodwa kuyakhethwa.

Yiziphi izinzuzo zokudla kwamaprotheni?

Umqondo wokulandela ukudla kwamaprotheni awusagcini kuphela kubakhi bomzimba noma abasubathi, kodwa lokhu kuwumqondo odumile okwamanje olandelwa abantu emhlabeni wonke, njengoba kunezinzuzo eziyisisekelo ekudleni okuphezulu kwamaprotheni.

Ama-amino acid akha amaprotheni abalulekile futhi abalulekile kumaseli omzimba afanele, ukwakheka kwamathambo, nokukhula kwezinzipho nezinwele.
Amaprotheni ayingxenye ebalulekile cishe yayo yonke imisebenzi ngaphakathi komzimba. Nazi izinzuzo ezibaluleke kakhulu zokudla kwamaprotheni:

• Ukunciphisa ama-calories.
• Khulisa ngokugcwele ukushiswa kwekhalori yakho yansuku zonke.
• Ukwanda kokulahlekelwa kwamafutha.
• Ukunikeza amandla engeziwe, ikakhulukazi ngesikhathi sokuzivocavoca.
• Ukuqinisa amathambo futhi alulame ngokushesha ekulimaleni.
• Ukusiza ukulala kangcono.
• Ukuze uthole indlela yokuphila engcono.

Uhlelo lokudla amaprotheni

Okulandelayo ishejuli nohlelo lokudla kwamaprotheni.Leli thebula elingezansi lihlinzeka cishe ngamagremu ayi-100 wamaprotheni ngosuku, nokho, la manani angashintshwa kuye ngokwezidingo zakho:

UMsombuluko

isidlo sasekuseni: XNUMX ucezu lwethosti (okusanhlamvu okuphelele) nesipuni esingu-XNUMX sebhotela le-alimondi kanye nepheya.

Ukudla: Ukwatapheya omusha, ushizi kanye nesaladi esolintshi.

isidlo sakusihlwa: 170 amagremu of steak eyosiwe, amazambane kanye zucchini.

I-الثلاثاء

isidlo sasekuseni: I-smoothie eyenziwe nge-protein powder, inkomishi yobisi lukakhukhunathi nama-strawberries.

Ukudla: 114 amagremu we-salmon, imifino ehlukahlukene, amafutha omnqumo kanye ne-apula cider uviniga.

isidlo sakusihlwa: 114 amagremu wenkukhu eyosiwe ene-quinoa nama-brussels sprout.

ULwesithathu

isidlo sasekuseni: I-Oatmeal nenkomishi eyodwa yeyogathi yesiGreki kanye nekota yenkomishi yamantongomane aqoshiwe.

Ukudla: 114 Amagremu Enkukhu Ejikijelwa Ngokwatapheya, Upelepele Obomvu Omnandi kanye Nepentshisi.

isidlo sakusihlwa: Noma yiluphi uhlobo lwenyama, imifino, upelepele kanye nerayisi elinsundu.

I-الخميس

isidlo sasekuseni: Amaqanda e-Omelet (amaqanda ama-3), ucezu oluncane lukashizi, upelepele oshisayo, iminqumo emnyama newolintshi.

Ukudla: Noma yiluphi uhlobo lwenyama, imifino, upelepele kanye nerayisi elinsundu.

isidlo sakusihlwa114 amagremu wezinhlanzi, udali kanye ne-broccoli.

NgoLwesihlanu

isidlo sasekuseni: Inkomishi eyodwa ye-cottage shizi enenkomishi yesine yama-walnuts aqoshiwe, i-apula eqoshiwe nesinamoni.

Ukudla: 114 amagremu we-salmon ekheniwe efakwe imayonnaise enempilo.

isidlo sakusihlwa: Ama-Meatballs ane-sauce, i-zucchini namajikijolo.

NgoMgqibelo

isidlo sasekuseni:  Amaqanda ama-3, ucezu lukashizi nohhafu wenkomishi yamazambane agayiwe.

Ukudla: Ama-Meatballs ane-sauce, i-zucchini ne-apula.

isidlo sakusihlwa:  85 amagremu we-shrimp fajita no-anyanisi othosiwe no-bell pepper, kanye nenkomishi engu-XNUMX kabhontshisi omnyama ku-tortilla yombila.

NgeSonto

isidlo sasekuseni: Ama-pancake ethanga anenkomishi yesine yama-walnuts aqoshiwe angeziwe (phezulu).

Ukudla: Inkomishi eyodwa yeyogathi yesiGreek ihlanganiswe nekota yenkomishi yamantongomane ahlanganiswe nophayinaphu.

isidlo sakusihlwa: 170 amagremu of salmon eyosiwe, amazambane nesipinashi.

Ukuziphendulela: Konke ukudla kufanele kufaka phakathi ukudla okunamaprotheni amaningi kanye namanani alinganayo ama-carbohydrate namafutha anempilo.

Funda mayelana nemiphumela emibi yokudla kwamaprotheni

Njengoba kushiwo ngaphambili, amaprotheni abaluleke kakhulu, ngaphandle kwawo singafa noma sihlupheke ngenxa yokungondleki kahle, okuholela ezinkingeni ezinkulu zempilo.
Kodwa-ke, kuphinde kube nokulimala okungaba khona ngokulandela ukudla kwamaprotheni, okuhlanganisa:

• Ukuphefumula okubi: Ukudla okunamaprotheni amaningi njengemikhiqizo yobisi, inyama, nobhontshisi kuphakathi kwemithombo yokudla ethandwayo yamagciwane.Lapho amagciwane enikezwa inani elikhulu lamaprotheni, lokhu kuholela ekutheni inani lawo liphindaphindeke futhi likhiqize isamba semfucumfucu, ngaleyo ndlela abangele ukuphefumula okungafunwa.
  Ezinye izazi zokudla okunomsoco zaseDolobheni laseNew York zithi leli phunga lingaqedwa ngokuphuza amanzi amaningi nokudla imifino enamahlamvu amaningi eluhlaza ukuze kunqotshwe le nkinga.
• ukukhuluphala ngokweqile: Kuyaziwa ukuthi ukudla okuningi okucebile ngamaprotheni kuqukethe ama-calories amaningi, futhi okweqile kugcinwa futhi kwakhiwe ngendlela yamafutha, ngakho-ke lokhu kungase kuholele ekuzuzeni isisindo ngokuhamba kwesikhathi, ngakho-ke ukulandela ukudla kwamaprotheni kungaholela emiphumeleni ephikisanayo lapho. kuziwa ekunciphiseni isisindo.
• Ukuqunjelwa Abantu abaningi abayidli i-fiber eyanele, ikakhulukazi uma bedla ukudla okunamaprotheni amaningi njengenyama ebomvu nezinkukhu. Lokhu kuntuleka kwe-fiber kungabangela ukuqunjelwa noma ukuphuma kwesisu okungavamile, ngakho ochwepheshe bokudla okunomsoco batusa ukwandisa ukudla kwakho kwe-fiber ngenkathi uphuza amanzi amaningi. inkinga yokuqunjelwa.
• اNgesifo sohudo: Ukudla amaprotheni ngokwako kubalulekile futhi kuyadingeka, kodwa ukukhetha ukudla okugayiwe okunothe ngamaprotheni namafutha kanye nokudla okuthosiwe kungagcina kubangele isifo sohudo, ngakho-ke kufanele unciphise ukudla okugayiwe nokuthosiwe kanye nemikhiqizo yobisi enamafutha amaningi ngenkathi unciphisa. ukudla kwakho amafutha.
• Isomiso: Umzimba ukhipha i-nitrogen eyeqile ngoketshezi namanzi, okuholela ekuphelelweni kwamanzi emzimbeni.Ocwaningweni oluncane lwango-2002 lwabasubathi, njengoba inani lamaprotheni lalikhula, izinga lamanzi lehla.Kodwa-ke, kolunye ucwaningo luka-2006, kwaqinisekiswa ukuthi ukudla amaprotheni amaningi kwakunomthelela omncane Amanzi emzimbeni.
  Le ngozi ingancishiswa ngokwandisa amanzi owasebenzisayo, ikakhulukazi uma ungumuntu okhuthele.
• Ukulimala kwezinso: Nakuba zingekho izifundo eziqinisekisiwe mayelana nokudla okunamaprotheni amaningi okuholela ekulimaleni kwezinso kubantu abanempilo, amaprotheni amaningi angabangela ukulimala kubantu abanesifo sezinso noma kakade.
  Lokhu kungenxa yokuthi i-nitrogen eyeqile ekhona kuma-amino acid akha amaprotheni yenza izinso zisebenze ngokuphumelelayo ukuze kukhishwe i-nitrogen nezinye izinto ezengeziwe ze-protein metabolism.
• Ayanda amathuba okuba nomdlavuza:Ucwaningo oluningi seluqinisekise ukuthi ukudla okunye ukudla okunothe ngamaprotheni, ikakhulukazi enyameni ebomvu, kuhambisana nokwanda kwengozi yezinkinga eziningi zempilo, okuhlanganisa nomdlavuza onjengomdlavuza wekoloni, webele kanye nendlala yesinye.
• Isifo senhliziyo: Ukudla inyama ebomvu eningi kanye nemikhiqizo yobisi enamafutha agcwele ekudleni kwakho okunamaprotheni amaningi kungase kubangele isifo senhliziyo.
  Lokhu kungenzeka ngenxa yokudla amanani amakhulu amafutha agcwele kanye ne-cholesterol.Ukunciphisa le ngozi, yidla izinkukhu, inhlanzi namantongomane.
• Ukulahlekelwa kwe-calcium: Ukudla kwamaprotheni kungase kuholele ekulahlekelweni kwe-calcium.
  Lokhu ngezinye izikhathi kuhlotshaniswa ne-osteoporosis ngokuvamile. 

Isaziso esibalulekile: Ukulandela izigaba ezine zokudla kwamaprotheni okukhulunywe ngenhla kunganciphisa kakhulu izehlakalo zanoma yimuphi umonakalo wezempilo, kuhlanganise nokulahlekelwa kwe-calcium.

Ukudla amaprotheni ukudla

Njengoba kushiwo ngaphambili, amaprotheni ayingxenye ebalulekile yokudla kwakho, ngakho-ke zama lokhu kudla okunothe ngamaphrotheni.

Inyama yenkukhu eyosiwe nge-ananas sauce

Izithako:

• Ijusi yelamula (cishe ama-lemons angu-4)
• Inkomishi yesine ye-coriander eluhlaza eqoshiwe.
• 2 wezipuni amafutha omnqumo extra virgin.
• 2 wezipuni uju.
• Usawoti oqinile.
• 500 amagremu wesifuba senkukhu engenamathambo.
• Isandla sikaphayinaphu oqoshiwe.
• Ama-cubes we-avocado.
• 1 u-anyanisi obomvu, oqoshiwe.
• Ground pepper omnyama.

indlela:

Endishini enkulu, hlanganisa ijusi kalamula, imifino ye-coriander, amafutha, noju, bese ufaka usawoti.

Engeza inkukhu engxenyeni yangaphambilini bese uyishiya esiqandisini okungenani amahora amabili, noma mhlawumbe ubusuku bonke.

Shisisa i-grill, ugcobe ngamafutha amancane, bese uhlobisa inkukhu imizuzu engu-8 nhlangothi zombili.

Khonamanjalo, endishini hlanganisa uphayinaphu, ukwatapheya, u-anyanisi obomvu, ijusi ye-lime esele, kanye nethisipuni elingu-XNUMX le-cilantro.
Bese ufaka usawoti kanye nopelepele omnyama.

Engeza le sauce enkukhu ngaphambi nje kokuphakela.

Isitayela sase-Thai esosiwe esinolamula

izingxenye:

Ingxenye yenkomishi yobisi lukakhukhunathi

Inkomishi yesine kakhukhunathi kashukela

2 wezipuni ikhasi lemon (okungcono lime)

2 amathisipuni of Thai fish sauce

2 wezipuni impande ye-ginger egayiwe

500 amagremu wenyama yenkomo

Uhhafu wethisipuni likasawoti oqinile

indlela:

Shaya ubisi lukakhukhunathi, ushukela kakhukhunathi, nekhasi likalamula ngejusi kalamula, isoso yenhlanzi, nojinja.

Faka inyama kule ngxube, bese uyishiya amahora angu-12 esiqandisini.

Ama-steaks ayomiswa bese efafazwa ngosawoti.

Afake amafutha amancane abese ewosa ngokushesha ama-steaks ku-grill.

Grill inyama cishe imizuzu engu-8, kuye ngokuthi ubukhulu be-steaks.

Shiya kuphole kancane bese usika ngobude.

Khonza i-steak ngerayisi elinsundu nemifino.

Isinkwa samaprotheni sokudla

Isinkwa esigcwele okusanhlamvu singase sibe yinzuzo enkulu empilweni yakho Nazi izinhlobo ezi-4 zesinkwa ezinothe ngamaprotheni nefayibha:

1- Isinkwa se-oats

Ama-oats ayizinhlamvu eziphelele ezinomsoco okufanele zifakwe ekudleni kwakho kwamaprotheni.
الخبز المَصنوع من الشوفان غنياً بالبروتين ويحتوي على نسبة جيدة من المُغذيات والكربوهيدرات المُعقدة الصحية، مما تجعلك تشعر بالشبع لفترة أطول.لكن تأكد من استخدام دقيق القمح الكامل مع ضبط نسبة القمح إلى الشوفان للحصول على خبز مثالي غني بالبروتين.

2- Isinkwa se-quinoa

Lesi sinkwa se-quinoa asina-gluten futhi sicebile ngamaprotheni nama-carbohydrate ayinkimbinkimbi, okwenza sibe nempilo kakhulu kunezinye izinkwa eziningi.
I-quinoa ingenye yezitshalo ezimbalwa zokudla eziqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, ngaleyo ndlela iquinoa yaziwa ngokuthi “ukudla okuphezulu”.
Isinkwa se-quinoa singenziwa ngokusigaya kahle ukuze uthole ufulawa we-quinoa.

3- Rye okusanhlamvu rye

Lesi sinkwa sithandwa kakhulu emhlabeni.Isinkwa se-rye sinempilo kunezinye izinhlobo eziningi zesinkwa ngenxa yamazinga aphezulu amaprotheni.Siqukethe nenani elihle le-fiber, elenza kube ukudla okunamaphrotheni.

4- Isinkwa se-flaxseed

Ama-flaxseed, anothe ngamaprotheni, afakwa ezitsheni eziningi, eziphuzweni, naseziphuzweni eziphuzwayo.Ama-flaxseed angabuye afakwe ezintweni ezibhakwayo njengesinkwa namakhekhe ukuze uthole amaprotheni amaningi kanye nefayibha.

Ukudla kwemifino kanye namaprotheni

Ubuwazi ukuthi kunemifino eminingi ecebile ngamaprotheni ?! Zama lokhu okukhethwa kukho futhi ukufake ekudleni kwamaprotheni, kodwa khumbula ukuthi okuqukethwe kwamaprotheni kungase kuguquke ngokwendlela yokulungisa imifino.Nansi imifino ebaluleke kakhulu yokudla kwamaprotheni:

1- ubhontshisi oluhlaza

Iphesenti eliphelele lamaprotheni inkomishi ngayinye kabhontshisi oluhlaza obilisiwe ngamagremu angu-12.92.

Faka ubhontshisi oluhlaza kumasaladi noma nelayisi ekudleni kwakho kwamaprotheni.

2 - uphizi oluhlaza

Iphesenti eliphelele lamaprotheni inkomishi ngayinye yamaphizi abilisiwe angama-8.58 amagremu.

Imifino ehlwabusayo kakhulu futhi enempilo, ama-peas aluhlaza ahlukahlukene kakhulu futhi angaba ukwengeza okumnandi kumaresiphi amaningi.

3- Ummbila ophuzi omnandi

Iphesenti eliphelele lamaprotheni ummbila oswidi ngamunye ungamagremu angu-4.68.

Ummbila omnandi unomsoco futhi umnandi, futhi ungasetshenziswa ezindleleni eziningi zokupheka.

4- Amazambane

Ingqikithi yamaprotheni kubhatata owodwa ophakathi nendawo (obhakwe ngesikhumba) 1 amagremu.

Amazambane aqukethe amavithamini amaningi afana no-(C) no (B6), futhi acebile ngamaprotheni.

iseluleko: Zama ukudla amazambane abomvu ukuze ukhulise okuqukethwe kwamaprotheni.

5- I-asparagus

Ingqikithi yamaprotheni ku-asparagus indebe ngayinye ilinganiselwa ku-4.32 amagremu.

I-Asparagus ingenye yemifino ebaluleke kakhulu ecebile amaprotheni, amavithamini kanye ne-folic acid.
I-asparagus ingadliwa ngokwenza isobho le-asparagus noma ngenyama noma inkukhu.

6 - i-broccoli

Isamba sephrotheni ku-broccoli ngesiqu ngasinye (ebilisiwe) silinganiselwa ku-4.28 amagremu.

I-Broccoli ingenye yemifino eluhlaza kakhulu ecebile ngamavithamini C no-K, kanye namaprotheni kanye ne-fiber.

iselulekoZama ukudla i-broccoli ngaphandle kokukhipha isiqu.

7- Ukwatapheya

Isamba sephrotheni kukotapheya ngesithelo esiphakathi nendawo singamagremu angu-4.02.

Ukwatapheya ungumsoco onempilo kakhulu futhi onenzuzo ocebile ngamaprotheni namafutha anempilo.
Zama ukufaka ukwatapheya kumasaladi akho, noma wenze i-avocado puree bese uyifaka esinkwa sakho.

Ukudla kwezithelo namaprotheni

Kudingekile ukuhlukanisa ukudla okunamaprotheni ukuze ulahlekelwe isisindo, ngakho-ke kunezithelo ezithile ezihlanganisa iphesenti elihle lamaprotheni futhi zinenzuzo ekudleni.

• I-Guava: Isithelo esicebile kakhulu ngamaprotheni, ama-antioxidants, kanye novithamini C. Amagremu angu-100 kagwava aqukethe amagremu angu-2.6 weprotheyini, futhi i-potassium ekhona ku-guava isiza ukulawula umfutho wegazi ophakeme, ngaphezu kokuqukethwe kwayo okuphezulu kwe-fiber, okuyenza ilungele abanesifo sikashukela kanye nabanesifo sikashukela.Bafuna ukuncipha.
• Ibhilikosi: Esinye sezithelo ezinhle kakhulu zokudla kanye nokucebile ngamaprotheni futhi.Amabhilikosi ane-kilojoule ephansi kakhulu, kodwa anothe nge-fiber, ngaphezu kokuqukatha iphesenti eliphezulu le-beta-carotene, kanye namagremu angu-100 amabhilikosi anamaprotheni angu-1.40 amagremu. ingadliwa isanda noma yomisiwe.
• اngama-plums: Amagremu ayi-100 eplamu omisiwe aqukethe amagremu angu-2.20 wamaprotheni, futhi anothe kakhulu kuvithamini A, ngakho-ke abanye odokotela batusa ukudla ama-prunes we-dieters noma thayipha i-2 yesifo sikashukela.
• I-Jackfruit: Lolu hlobo lwesithelo sase-Asia luqukethe iphesenti eliphezulu likavithamini B6, okuyisakhamzimba esidingekayo ukuze kusetshenziswe i-protein metabolism, kanti i-jackfruit iqukethe iphesenti eliphezulu le-fiber ekunika ukugcwala isikhathi eside ngaphandle kokuzizwa ulambile, ngakho i-jackfruit nayo iyisithelo esiwusizo ukudla..
  

Ukudla kwamaprotheni ezitshalo

Okulandelayo ukudla kwezitshalo okungewona amaprotheni okubaluleke kakhulu ekudleni:

• Ikhowe: Amakhowe agcwele amaprotheni amaningi, nokho awekho ama-molecule aphelele amaprotheni, okubangela ukuba siphuthelwe ama-amino acids umzimba ongakwazi ukuwakhiqiza; Uma udla amakhowe, kubalulekile ukuwahlanganisa nokudla okwakha ama-amino acid alahlekile, njenge-broccoli noma ummbila.
• Isipinashi: Sazi kahle kamhlophe ukuthi isipinashi singesinye semifino eluhlaza enomsoco okufanele idliwe.Isipinashi sinephesenti elihle leprotheyini elinama-amino acid abalulekile, ngakho-ke siwukudla okuhle kakhulu kunoma ubani ofuna indlela yokwehlisa isisindo. .
• i-broccoli: Icebile ngamaprotheni ngendlela emangalisayo futhi ayinawo amafutha noma ama-calories, i-broccoli ingenye yezitshalo ezinhle kakhulu zokudla ezake zaba khona, ezicebile ngamavithamini, amaminerali kanye nama-antioxidants, okwenza lokhu kudla kuzuzise kakhulu ekunciphiseni isisindo nasekuthuthukiseni impilo yomzimba.

Ukuhlolwa kokudla kwamaprotheni

Ukudla okuningi okunamaprotheni amaningi kunothile ngamavithamini namaminerali, kodwa ukukhetha uhlobo olufanele lwamaprotheni kubalulekile uma ulandela ukudla okunamaphrotheni.Ucwaningo lubonisa ukuthi ukufaka inani elilinganiselwe leprotheyini yekhwalithi ephezulu esidlweni ngasinye kungase kunikeze isu eliphumelelayo lokuvikela imisipha. ubuningi.

Amaprotheni aseyisinqumo esifanele sokulawula isisindo, futhi ephepheni lokucwaninga ku-Canadian Journal of Science, abacwaningi bagxile kumaprotheni njengengxenye ebalulekile yokudla okunempilo; Amaprotheni asiza ukugcina impilo yakho kanye nesisindo semisipha, kodwa futhi lapho ehlanganiswa nomsebenzi womzimba owanele, aveza imiphumela ebalulekile yezempilo kanye nezinzuzo.

Ukudla kwamaprotheni malini ngesonto?

Ukudla okunamaprotheni amaningi kanye nohlelo lokudla lwezinsuku eziyi-7 (njengoba kushiwo ngaphambili) kungakusiza ulahlekelwe isisindo kusuka ku-1 kg - 2 kg ngesonto.

I-protein diet ihlose ukunciphisa ama-calories futhi ikusize uzizwe unomdlandla futhi uzizwe ugcwele isikhathi eside, futhi ungakhohlwa ukuthi ukudla okunothe nge-fiber kungakusiza ulahlekelwe isisindo ngokushesha.

Izinto okungafanele uzinake uma usebenzisa ukudla kwamaprotheni

Nazi izinto ezibaluleke kakhulu okufanele uzazi uma usebenzisa ukudla kwamaprotheni:

Ikwenza ugcwale isikhathi eside futhi ilawule ukudla: Njengoba kushiwo ngaphambili, ukudla okuphezulu kwamaprotheni kungasiza ukulawula isisindo.
Amaprotheni nawo anesibopho sokunciphisa i-ghrelin, i-hormone ebhekele ukukhuthaza imizwa yokugcwala, kanye nokudla kwamaprotheni kungasiza ekunciphiseni amafutha esiswini.

Ukudla okunamaphrotheni aphezulu akukhona nje ukwakha imisiphaAmaprotheni aphezulu ahlotshaniswa nokwakhiwa kwemisipha. Nokho, umzimba ungazuza ngezindlela ezihlukene ngokwandisa ukudla kwakho amaprotheni, futhi hhayi nje ukwakha imisipha. Kungase kudingeke wenze izivivinyo ezifanele ukuze uzuze ukuqina komzimba ngaphezu kokulandela ukudla okunamaphrotheni.
Njengoba kushiwo ngenhla, ukudla okunamaprotheni amaningi kungasiza ekunciphiseni isisindo, kodwa isikhathi esifushane kuphela.

Ayifanele wonke umuntu: Naphezu kwezinzuzo zezempilo zokudla kwamaprotheni, akufanelekile kubo bonke abantu, ikakhulukazi labo abanesifo somfutho wegazi ophezulu kanye nesifo sikashukela, ngaphezu kwezingane, abesifazane abakhulelwe nabesifazane abancelisayo.
Ngakho-ke, kufanele uthintane nodokotela ngaphambi kokulandela ukudla kwamaprotheni ukuze ulahlekelwe isisindo.