Ukuphishekela isisindo esifanele nokubukeka okuhle akusesona isifiso sokujabulela ubuhle kuphela, kodwa futhi sekuyisidingo esidingekayo sokuvikela impilo yomzimba ezifweni ezingamahlalakhona ezihlobene nokukhuluphala kanye nokunqwabelana kwamafutha emzimbeni. , ikakhulukazi amafutha esiswini.
Isisindo eseqile kanye nesiyingi esikhulu sokhalo kunganyusa ingozi yohlobo XNUMX lwesifo sikashukela, umfutho wegazi ophakeme, nesifo senhliziyo nemithambo yegazi, yingakho ukuthola ukudla okufanele kubalulekile kubantu abaningi.
Ezigabeni ezilandelayo, ungafunda mayelana nalo lonke ulwazi oludingekayo mayelana nokudla kwamaprotheni, okusiza umzimba ukuba ushise amafutha ngamanani asheshayo futhi uzuze imiphumela emangalisayo.
Kuyini ukudla kwamaprotheni?
Kuwuhlobo lokudla lapho ingxenye yomuntu yamaprotheni yenyuka khona nsuku zonke ukuze ingxenye yakhe yama-carbohydrate inciphe ibe sezingeni eliphansi kakhulu ngangokunokwenzeka, okwenza umzimba usebenzise amafutha awo agciniwe njengomthombo wamandla.
Lokhu kudla kuphakamisa izinga lama-ketones egazini, okuyizinhlanganisela ezibangelwa ukuvutha kwamafutha, okubangela umuzwa wokukhathala, ukukhathala kanye nekhanda elibuhlungu, ikakhulukazi ezinsukwini zokuqala zokuqalisa lokhu kudla.
Ukudla kwamaprotheni e-Atkins
Ukudla kwamaprotheni kuyasebenza qoqa Kuyasiza ekunciphiseni isisindo ngokushesha okukhulu, futhi kunciphisa amathuba okuyithola kabusha, njengoba iphakamisa amazinga e-fat metabolism futhi inciphisa ukuzungeza okhalweni.
Kodwa-ke, ukuthembela komzimba kumaprotheni namafutha kubangela ukuthi ulahlekelwe amanzi amaningi, ngakho-ke umuntu udinga ukunxephezela ukulahlekelwa futhi adle uketshezi oluningi kanye namakhambi emvelo, futhi anciphise ukuhlushwa kwama-ketones egazini.
Ukudla kwe-Letkins kuhlukaniswe izigaba ezine, okuyilezi:
Isigaba sokuqala
isigaba sokungeniswa:
Yisigaba esinzima kakhulu nesiqinile salokhu kudla, lapho ama-carbohydrate avunyelwe nsuku zonke ancishiswa abe amagremu angama-20 kuphela, okusho ukuthi umzimba uthola izidingo zawo zamandla ngokushisa iphesenti elikhulu lamafutha, futhi ama-carbohydrate amelela u-10% kuphela njengamandla. umthombo esikhundleni sama-45-65% ezimweni ezijwayelekile.
Ngalesi sigaba, ungadla ngokukhululeka imifino engeyona isitashi njengeklabishi, ulethisi, ukholifulawa, i-asparagus, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, upelepele namakhukhamba.
Ukunaka ukudla amafutha anempilo njengezinhlanzi ezinamafutha, amantongomane nokwatapheya, nokuphuza amanzi amaningi neziphuzo zemithi ngaphandle kukashukela.
Isigaba sesibili
Eyaziwa njengesiteji sokulinganisa:
Kuyisigaba lapho umzimba uzinza kakhudlwana ngemva kokuba usuqalile ukuzivumelanisa nokusetshenziswa kwamafutha njengomthombo wamandla, futhi umuntu aqhubeke edla ama-carbohydrate amancane ukuze angadluli amagremu angu-20 emifino namantongomane. , futhi lesi sigaba siqhubeka kuze kube yilapho isisindo esifanele esidingekayo sihlala cishe amakhilogremu angu-4-5.
izinga lesithathu
Lokhu kwaziwa njengesigaba sokufaka ngaphambilini:
Inani lama-carbohydrates kancane kancane lenyuka cishe ngamagremu angu-10 ngesonto kuze kube yilapho kufinyelelwa isisindo esifanele.
Uma kwenzeka umzimba uzinza kulesi sigaba noma uma uqala ukwanda, amazinga e-carbohydrate ayancipha futhi.
Isigaba sesine
Lokhu kwaziwa njengesigaba sokufaka:
Iqala ngemva kokufinyelela isisindo esifanele, futhi ingaqhutshekwa njengendlela yokuphila yokugcina isisindo esifanele futhi ujabulele impilo nobungqabavu.
Ukudla kwamaprotheni kufakazelwa
Izinkanyezi eziningi zaseHollywood ziye zazama lolu hlobo lokudla, ikakhulukazi uma ludinga ukuba balahle inani elikhulu lamakhilogremu ngesikhathi esifushane.
Kunconywa ukulandela izigaba zokudla ngokucophelela nokuzivocavoca, ngisho nokuhamba isigamu sehora nsuku zonke ukuze uthole imiphumela engcono kakhulu.
Okuhlangenwe nakho kwami ngamaprotheni kanye nokudla kwemifino
Kusho uHayam
Wazama izinhlobo ezintathu zokudla ngaphandle kokufeza okudingekayo, okwathi ngemva kwalokho wayeka ukuzilolonga wakhathazeka kakhulu ngokukhulelwa, ukubeletha nokunakekela izingane.
Ngemva kwalokho, wanquma ukufuna ukudla okwakuzobuyisela ubungqabavu nobungqabavu bakhe, futhi wezwa ngokudla kwamaprotheni nemifino, nokuthi omunye wabangane bakhe ulahlekelwe amakhilogremu angu-11 ngenyanga eyodwa ngemva kokukulandela, ngakho wanquma ukuyizama. yena.
UHayam uthi wenze lokhu okulandelayo:
ukudla kwasekuseni
- Ijusi yelamula noma i-grapefruit
- Skim ushizi tincetu noma amaqanda abilisiwe
- Ikhukhamba kanye ulethisi
ukudla kwasemini
- Inyama eyosiwe, inkukhu noma inhlanzi
- Amandla
- isobho
isidlo sakusihlwa
- Skim ushizi izingcezu
- Amaqanda abilisiwe
- Isaladi eluhlaza
Ngaphezu kokuhamba isigamu sehora nsuku zonke, futhi uzizwa engcono kakhulu, kodwa uyahlehlisa ukulinganisa isisindo sakhe kuze kube sekupheleni kwesonto.
Ukuhlolwa kokudla kwephrotheni inyanga yonke
Kusho uMayisa
Wayenomona ngezinkanyezi zaseHollywood ngomusa wazo, futhi wazama ukufuna isici esibaluleke kakhulu ekufinyeleleni lo mzimba omuhle ophelele, futhi wathola ukuthi abaningi babo babenza ukudla kwamaprotheni, futhi ngemva kokuqonda inhloso yayo nendlela esebenza ngayo, ikwazile ukwehla ngo-15 kilograms phakathi nenyanga eyodwa, futhi yilokhu uMaysa akudla ngesikhathi sokudla:
ukudla kwasekuseni
Amaqanda amabili abilisiwe, ubisi lwe-skim, noma ushizi we-cottage shizi ngekhukhamba
ukudla kwasemini
Isaladi ngesobho semifino
Ukudla okulula
iyogathi engenawo amafutha
isidlo sakusihlwa
Isaladi, iyogathi, nengxenye yesine yenkukhu eyosiwe noma inhlanzi eyosiwe.
Okuhlangenwe nakho okuyimpumelelo kokudla kwamaprotheni
Kusho uDora
Walandela ukudla kwamaprotheni, futhi wenza okulandelayo:
ukudla kwasekuseni
Amaqanda abilisiwe, netiye eliluhlaza
ukudla kwasemini
Inkukhu, inyama noma inhlanzi, kanye nesaladi eluhlaza.
isidlo sakusihlwa
Ukudla okufanayo kwimenyu yesidlo sasemini, kodwa uma isidlo sasemini bekuyinkukhu, isidlo sakusihlwa kungaba inhlanzi, njalonjalo.
ihlazo
Ushukela, isitashi, iziphuzo ezinikeza amandla nokudla okusheshayo.
UDora uncoma ukudla amanzi amaningi, uketshezi nemikhiqizo yobisi, kanye nokuhamba isigamu sehora nsuku zonke.
Ukudla kwamaprotheni, engalahlekelwa ngamakhilogremu angu-15 emasontweni amabili
Kusho uLamia
Ukwazile ukulahlekelwa amakhilogremu angu-15 ngemva kokunamathela ekudleni kwamaprotheni, futhi akazange athole eminye yemikhiqizo echazwe ekudleni kwaseNtshonalanga, ngakho washintsha imikhiqizo yendawo, futhi wenza i-yoghurt ibe noshukela ngejamu yezithelo ezingenashukela ukuze ayenze. kumnandi futhi kumnandi futhi kunxephezela ukuncishwa ama-carbohydrate.
U-Lamia uqinisekisa ukuthi ukhethe imikhiqizo equkethe ama-probiotics, esiza ukuthuthukisa ukugaya nokuvikela impilo yesimiso sokugaya ukudla.
Wapheka inkukhu emafutheni, kanye nenyama nezilwane zasolwandle (kungenzeka futhi ukuthi udle imifino emisha ephekwe ukunambitha, kanye nenyama nesobho lenkukhu).
Uthi wayevame ukuphuza noma yiliphi itiye nekhofi alifunayo ngaphandle kukashukela, kanye namakhambi awusizo afana nesinamoni, i-sage, ne-star anise.
ULamia uthi usengcono emazingeni angokomzimba nangokwengqondo, futhi uncoma ukuthi azilolonge lokhu kudla.
Ukudla kwamaprotheni
Ukudla okusekelwe ekwandiseni ingxenye yakho yansuku zonke yamaprotheni ngokushintshanisa nokuyeka ama-carbohydrate, njengoba ingxenye yakho yansuku zonke ngeke idlule amagremu angu-20 kuphela.
Imenyu ongakhetha kuyo:
inhlanzi: Njenge-salmon, i-catfish, i-flounder, i-tilapia ne-tuna.
izinkukhu: Njengenkukhu kanye ne-turkey, kanye namaqanda.
okuluhlaza: Okufana nama-artichokes, ukhukhamba, ulethisi, u-anyanisi, iklabishi, i-asparagus, isilimo esidliwayo esinamagatsha anamanzi, amakhowe, i-okra, isipinashi, isitshalo seqanda, i-garlic, itheniphu, i-beet, ne-parsley.
Isithelo esinoshukela ophansi: Okufana nama-raspberries, ama-strawberries, amawolintshi, amagilebhisi, amapheya, amapentshisi, ama-plums, namapheya aluhlaza.
Iresiphi yokudla kwamaprotheni
Inkukhu ye-Curry ne-keto rice
Izithako
- 300 amagremu enkukhu echotshoziwe
- 100 amagremu wesipinashi
- U-anyanisi omncane
- Izipuni ezintathu zebhotela
- 4 amagremu kakhukhunathi ukhilimu
- Isipuni esisodwa se-curry powder
- Upelepele oluhlaza oqoshiwe
- I-ginger egayiwe nosawoti
izithako zelayisi
- 400 amagremu ukholifulawa
- Mلح
- Ibhotela noma amafutha
- I-Turmeric ne-oregano
Ukulungiselela
- Shisisa ibhotela bese wengeza u-anyanisi, ujinja nopelepele
- Engeza ukhari nenkukhu
- Faka isipinashi
- Engeza ukhukhunathi
- Shiya ingxube ekushiseni okuphansi imizuzu engu-15
Lungisa irayisi
- Sika i-cauliflower ku-mincer
- Shisisa amafutha noma ibhotela bese wengeza ikholifulawa eqoshiwe kuyo
- Faka izinongo bese ushiya ingxube ibile ize ithambe.
Ukudla kwamaprotheni, imifino nezithelo
Ukudla kwamaprotheni, imifino nezithelo kusekelwe embonweni wokuthi ama-carbohydrate angenye yokudla okuwusizo kakhulu ekuzuzeni isisindo.
Lokhu kudalwa ukuthi ama-carbohydrates anyusa izinga likashukela egazini, okwenza umzimba ukhiqize i-insulin eningi, edala ukwehla koshukela, okwenza umuntu azizwe elambile ngesikhathi esifushane.
Ngokudla kwamaprotheni, imifino nezithelo, unganciphisa umuzwa wendlala, uzinzise amazinga kashukela egazini isikhathi eside ngangokunokwenzeka, futhi wenze kusebenze inqubo ye-fat metabolism, esiza ukuqeda isisindo esiningi.
Kufanele ugweme ama-carbohydrate kanye noshukela kulokhu kudla, futhi udle kuphela amaprotheni, imifino eluhlaza, kanye ne-carb ephansi, kanye nezithelo ezinoshukela omncane.
Amaprotheni Ukudla mncane kangakanani ngesonto?
Ukudla kwamaprotheni kunganciphisa amakhilogremu angu-3-5 ngesonto.
Ukudla kwamaprotheni nsuku zonke kilo
Ungenza ngokuqinile ukudla kwamaprotheni ukuze ulahlekelwe isisindo esikhulu kunazo zonke, njengokulahlekelwa ikhilogremu nsuku zonke, ngokwenza lokhu okulandelayo:
Ama-calories angu-1120 ngosuku.
isidlo sasekuseni: Izinkomishi ezimbili zamanzi, bese kuba izipuni ezine zikabhontshisi nenkomishi yeyogathi engeyona amafutha enetiye noma ikhofi ngaphandle kukashukela.
isidlo sasemini: Izinkomishi ezimbili zamanzi ngaphambi kokudla, bese kuba inhlanzi ebilisiwe noma eyosiwe, inyama ebilisiwe noma eyosiwe engenawo amafutha, isaladi eluhlaza, nenkomishi yobisi lwesoya.
Ukudla okulula: Izinkomishi ezimbili zamanzi nenkomishi yeyogathi enganamafutha.
isidlo sakusihlwa: Izinkomishi ezimbili zamanzi ngaphambi kokudla, bese kuba ucezu lwe-cottage shizi nezipuni ezine zikabhontshisi.
ngaphambi kokulala: izinkomishi ezimbili zamanzi
Ukudla kwamaprotheni izinsuku eziyi-10
Ungakwazi ukuqeda isisindo esiningi phakathi kwezinsuku eziyishumi ngokulandela ukudla okunzima kwamaprotheni izinsuku eziyishumi.
Kulokhu kudla, kuvunyelwe ukudla i-oat bran, imvubelo, ubisi lwe-alimondi, izinongo, i-soy sauce namafutha omnqumo, ngaphezu kwetiye elingenashukela, ikhofi namakhambi.
Ungakwazi futhi ukudla imifino engeyona isitashi, ama-pistachios, ama-cherry, ama-alimondi, ama-walnuts, amaqanda nenyama eyosiwe.
Ukulala nokudla kwamaprotheni ukuze ulahlekelwe isisindo ngamakhilogremu angama-22 ngaphandle kokuzivocavoca
Ochwepheshe emkhakheni wezokudla okunomsoco bathi ukulala ngokwanele kungasiza ekuqedeni isisindo esiningi, futhi uma ufuna ukukhipha inani elikhulu lamafutha, kufanele ulandele ukudla kokulala kanye namaprotheni ukuze ususe lokhu. isisindo.
Kulesi simo, ungasebenzisa ukudla okusiza ukushisa amafutha, njenge-grapefruit, ijusi kalamula, i-ginger, nesinamoni.
Ukudla Kwamaprotheni Sally Fouad
USally Fouad uthi ungehla ngesisindo esingamakhilogremu angama-25
Ezinyangeni eziyisithupha uma ulandela ukudla kwamaprotheni ngale ndlela elandelayo:
ukudla kwasekuseni
Amaqanda, ubhontshisi, ushizi onamafutha amancane, isaladi nobhontshisi, iyogathi nama-oats, i-labneh ene-zaatar kanye ne-turkey ebhenyiwe nesaladi.
ukudla kwasemini
I-grilled noma imifino enesobho nesaladi.
isidlo sakusihlwa
Noma yiluphi uhlobo lweprotheyini yezilwane ezinamafutha aphansi anemifino e-sautéed ngaphandle kwamazambane, imikhiqizo yobisi engeyona amafutha kanye nesaladi eluhlaza.
ngaphambi kokulala
Iyogathi nejusi kalamula ngaphandle koshukela, nesinamoni noma i-flaxseed ingafakwa.
U-Sally Fouad weluleka ukudla amaprotheni ukuze kuthuthukiswe umuzwa wokusutha isikhathi eside ngangokunokwenzeka futhi uqhelelane nokudla okunamafutha, ushukela kanye nesitashi.
Yiba nesobho, amanzi, imifino emisha, nesithelo esinoshukela omncane phakathi kokudla uma uzizwa ulambile.
Uhlelo lokudla amaprotheni
Ekuqaleni kokuqaliswa kokudla kwamaprotheni, futhi phakathi nesigaba sokuqala, ungakhetha ukudla okulandelayo:
| Namuhla | ibhulakufesi | isidlo sasemini | isidlo sakusihlwa | Ukudla okulula |
| 1 | Amaqanda amabili, uhhafu we-grapefruit, inkomishi yetiye eliluhlaza | Isaladi eluhlaza ne-tuna emafutheni emifino kanye nenkomishi yetiye eliluhlaza | Inkukhu eyosiwe, imifino emisha kanye netiye elihlaza | Iyogathi noma iyogathi enesithelo |
| 2 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Isitsha sesaladi esinamafutha, itiye eluhlaza kanye nocezu lwebele lenkukhu | I-salmon eyosiwe nemifino emisha enetiye eliluhlaza | Amajikijolo amasha ane-yogurt ngaphandle koshukela |
| 3 | Amaqanda amabili, uhhafu we-grapefruit, itiye eliluhlaza | Ipuleti lesobho lenkukhu elinemifino kanye nenkomishi yetiye eliluhlaza | Isifuba se-turkey eyosiwe netiye eliluhlaza | I-yogurt noma i-curd enezithelo |
| 4 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Isaladi yemifino exutshiwe, inkomishi yeyogathi yesiGreki, nepentshisi elinetiye eliluhlaza | Isitshalo seqanda esine-parmesan noma esinye isidlo sakusihlwa netiye eliluhlaza | I-yogurt enezithelo |
| 5 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Isaladi leqabunga lesipinashi eline-feta ushizi, uviniga netiye eliluhlaza | Izinhlanzi nemifino eyosiwe ephekwe ngetiye eliluhlaza | Amajikijolo amasha ane-yogurt ngaphandle koshukela |
| 6 | Amaqanda aphehliwe nge-apula noma inkomishi yamajikijolo amasha netiye eliluhlaza | Ulethisi onenkukhu eyosiwe kanye nenkomishi yetiye eliluhlaza | I-Turkey Burger nesaladi eluhlaza kanye netiye elihlaza | Izithelo ezinama-probiotics |
| 7 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Salmon isaladi nge ulethisi, ikhukhamba, utamatisi, amafutha kanye green tea | Imichilo yenkukhu ephekiwe, isaladi eluhlaza kanye netiye eliluhlaza | Izithelo ezintsha ezinama-probiotics |
Ukudla kwamaprotheni esigabeni sesibili
| Namuhla | ibhulakufesi | isidlo sasemini | isidlo sakusihlwa | Ukudla okulula |
| 1 | Amaqanda aphehliwe nesipinashi noma itiye eliwolintshi neliluhlaza | Amaqanda, tuna, ulethisi, utamatisi kanye netiye eliluhlaza | Inkukhu eyosiwe egayiwe enemifino egayiwe kanye netiye eliluhlaza | Izithelo ezinomkhiqizo we-probiotic |
| 2 | Ingxenye yenkomishi ye-cottage shizi enepheya netiye elihlaza | I-artichoke, isaladi, izithelo netiye eliluhlaza | Amabele enkukhu afakwe kuhhavini anezinongo, amafutha kanye netiye eliluhlaza | Imifino emisha kanye nama-probiotics |
| 3 | I-yogurt enamafutha aphansi enezithelo netiye eliluhlaza | Isitsha sesaladi esifakwe ngamafutha, izinongo kanye netiye eliluhlaza | Isifuba saseTurkey, amafutha, izinongo kanye netiye eliluhlaza | Ama-servings amabili omkhiqizo we-probiotic |
| 4 | Amaqanda aphehliwe anamajikijolo netiye eliluhlaza | Amabele enkukhu eyosiwe anotamatisi, awolintshi nenkomishi yetiye eliluhlaza | Inkukhu eyosiwe noma i-turkey notamatisi, u-anyanisi netiye elihlaza | Izithelo nama-probiotics |
| 5 | Amaqanda ane-grapefruit noma itiye eliwolintshi neliluhlaza | Isaladi ye-tuna ne-ulethisi ngamafutha omnqumo kanye netiye eliluhlaza | Inkukhu eyosiwe noma inhlanzi enemifino netiye eliluhlaza | Izithelo nama-probiotics |
| 6 | I-cottage shizi, itiye eliwolintshi neluhlaza | Isitshalo seqanda esine-parmesan netiye eliluhlaza | Isifuba senkukhu eyosiwe esine-asparagusi eshisayo nezaqathi netiye eliluhlaza | Ipheya kanye nomkhiqizo we-probiotic |
| 7 | Iyogathi enamafutha aphansi, amajikijolo noma ezinye izithelo, netiye eliluhlaza | I-yogurt, imifino kanye netiye elihlaza | Inhlanzi eshisayo, i-broccoli netiye eliluhlaza | I-apula kanye nomkhiqizo we-probiotic |
Ukudla amaprotheni yemifino
Phakathi kwemithombo ebaluleke kakhulu yamaprotheni ezitshalo ekudleni kwamaprotheni ubhontshisi namantongomane afana nama-alimondi, ama-chickpeas kanye ne-broccoli, konke okuyimithombo emihle yamaprotheni ezitshalo, futhi afanele ukudla.
Imiphumela emibi yokudla kwamaprotheni
Umonakalo obaluleke kakhulu ongadalwa ukuqhubeka nokudla kwamaprotheni isikhathi eside yilena:
- Babangela ukwanda komthwalo ezinso, ikakhulukazi kubantu abasengozini yokuthola izinkinga zezinso.
- Ukwanda kwamazinga e-ketone egazini, okungabonakala ngephunga lokuphefumula
- Ukuqunjelwa kanye nokuphazamiseka kokugaya ukudla.
- ikhanda
- isiyezi
Ukudla kwamaprotheni eRamadan
Kungenzeka ukuzijwayeza ukudla kwamaprotheni eRamadan futhi uhambisane nohlu lwezinqatshelwe futhi oluvunyelwe kulokhu kudla, kodwa uma kwenzeka uzizwa ukhathele futhi ukhathele, ungashintshela kolunye uhlobo lokudla njengokudla kwezinsuku nobisi - isibonelo - kuze kube sekupheleni kwenyanga ka-Ramadan.
Ingabe amaprotheni alahlekelwa isisindo?
Amaprotheni akhulisa umuzwa wokugcwala futhi anciphise isifiso sakho sokudla, okunciphisa inani lama-kilojoule ansuku zonke atholwa umzimba.
Futhi ayikhuphuli ushukela wegazi ngokuzumayo, okwehlisa ukukhiqizwa kwe-insulin.
Ukudla kwamaprotheni namafutha
Ukudla kwamaprotheni namafutha yikona okuthandwa kakhulu esikhathini samanje, ikakhulukazi kulabo abahlukunyezwa ukukhuluphala, ngenxa yekhono layo eliphakeme lokususa amafutha amaningi futhi likhuthaze umzimba ukuba ushise amafutha, ikakhulukazi endaweni yesisu.
Amaprotheni okudla nemifino yehla kangakanani?
Ezimweni ezijwayelekile, ukudla kwamaprotheni nemifino kungakongela amakhilogremu angama-3-5 ngesonto.
Ingashintshwa kwezinye izimo ukuze ikusindise kukhilogremu ngosuku kwezinye izimo ngokunciphisa ingqikithi yamakhalori ansuku zonke ibe ngamakhalori ayi-1100 kuphela.
