Ukunciphisa umzimba Ukutya kufuneka kulungiselelwe iimfuno zomntu ngamnye., kuthathelwa ingqalelo imiba enjengobunzima, isini, ubude okanye umsebenzi. Ke ngoko, ukutya okufanayo akufuneki kusetyenziswe abantu ababini, nokuba bafana kangakanani na ngokwasemzimbeni. Yintoni ecacileyo kukuba kukho ukutya okuthile okanye izondlo ezinceda ekulahlekeni kwesisindo ngokulinganayo, njengoko kunjalo ngeeprotheni.
Ke ngoko, ekutyeni okunciphisa umzimba, ukutya okutyebileyo kwiprotheyini kufuneka kube yeyona nto iphambili. Kuba ziyahlutha ngakumbi kwaye zikunceda ukuba uphephe ukutya kakhulu kwaye ngenxa yeeprotheyini Ziyimfuneko ekubunjweni kwezicubu kunye nokugcinwa kobunzima bemisipha.. Ngoko ke, sisondlo esibalulekileyo kwimpilo, ngakumbi ukuba uzama ukunciphisa umzimba.
Ukutya okuphezulu kweprotein
Ukutya okunempilo kufuneka kubandakanye ukutya okuvela kuwo onke amaqela kunye nazo zonke iintlobo zezondlo, kuba umzimba ufuna ukuba zisebenze ngokufanelekileyo. Ukuze ukutya kube nokulinganisela, kufuneka kuhluke kwaye kulinganiswe, kubandakanywa nomlinganiselo omncinci oko kutya kunomxholo ophezulu wamafutha. Kwaye ngaphezu kwakho konke, ukwandisa ukungeniswa kwabo babonelela ngeenzuzo ezinkulu zempiloezifana neevithamini, iiminerali okanye iiproteni.
Ukuba ufuna ukulandela ukutya ukuze unciphise umzimba, kungcono ukudibana nesondlo sokutya ukuze wenze ukutya okusekelwe kwiimfuno zakho. Ngale ndlela unokunciphisa umzimba ngendlela elawulwayo kwaye kubaluleke kakhulu, ngendlela enempilo. Okuphikisanayo, ubeka umngcipheko wokuphinda ubuyele kunye neengxaki zempilo evela kukutya okungekho mgangathweni. Kuyo nayiphi na imeko, ukutya okuneprotheyini eninzi kubalulekile ukuze unciphise umzimba. Qaphela ezo zingenakuphoswa kukutya kwakho.
Inyama kunye neentaka
Iprotheyini yezilwanyana isempilweni kakhulu ukuba ukhetha abo banamafutha amancinci, njengenyama emhlophe kunye nokusikwa okuncinci. Ukongeza kwiprotheni, yehagu, inyama yenkomo, yenkukhu, okanye iturkeyBabonelela ngeevithamini kunye neeminerali ezibaluleke kakhulu kwimpilo. Soloko ukhetha ukusikwa okubhityileyo kwaye unciphise amanqatha, igriza, umphunga, bhaka, okanye usebenzise ifryer yomoya ukunciphisa amafutha kangangoko kunokwenzeka.
Intlanzi kunye nokutya kwaselwandle
Ngokuqhelekileyo, zonke iintlanzi zinconywa kwisidlo sokulahlekelwa kwesisindo, kuba ziqulethe ipesenti ephezulu yeprotheni ngekhalori. Okuthetha ukuba ngokutya intlanzi kunye noonokrwece uya kuziva uhluthi ixesha elide kwaye unesidingo esincinci seelekese. Kwelinye icala, intlanzi kunye noonokrwece zizityebi kwi-magnesium, iodine okanye i-potassium, phakathi kwezinye izondlo. Yitya ityhuna, i-shrimp okanye i-trout kwaye wandise ukutya kwakho kweentlanzi ezinamafutha, kuba i-Omega 3 iyimfuneko ye-asidi enamafutha ebaluleke kakhulu kwimpilo.
Amaqanda
Nangona kangangeminyaka ibizaliswe ziidemon ngenxa yokunxulunyaniswa nokwanda kwe<em>cholesterol, kutsha nje intsomi ephathelele amaqanda iye yagxothwa. Kwelinye icala, amaqanda ngowona mthombo weprotheyini ofikelelekayo kunye nexabiso eliphantsi elinokufumaneka kwaye ke ngoko ayinakuphoswa kwisidlo sokunciphisa umzimba. Yiba namaqanda kwisidlo sakusasa kwaye uya kuziva ugcwele kwaye unamandla iiyure ezininzi.
Edamame
Oku kutya kuye kwaba yimfashini ekutyeni kwethu kumaxesha akutshanje, kuye kwaba yinxalenye yokutya kwasempuma ukususela kwixesha elidlulileyo. I-edamame ayikho enye into iimbotyi zesoya eluhlaza kwaye ngumthombo omkhulu weprotheyini yemifuno. Ukongeza, ngumthombo omkhulu wefiber kwaye unikezela ngeekhalori ezimbalwa kakhulu, nje i-120 nge-100 grams yemveliso. Ngoko ke, i-edamame kukutya okucetyiswayo kakhulu ukuba ufuna ukunciphisa umzimba.
Ukutya okunempilo, nokuba ufuna ukunciphisa umzimba okanye hayi, kukunye okubandakanya ukutya okungalungiswanga, kwimo yayo yendalo kwaye iphekwe ngeyona ndlela yendalo enokwenzeka. Ezo kukutya okukunceda ukuba unciphise umzimba kwaye ugcine impilo entle ngokubanzi. Ngakolunye uhlangothi, iimveliso ezicutshungulwayo zikhokelela ekubeni utyebe kwaye ubeke umngcipheko kwii-pathologies ezahlukeneyo. Ngoko ke, ngenxa yempilo yakho ngandlela zonke, hlala ukhetha ukutya okwenene.