Las iiproteni Kubekho amaxesha amahle kakhulu kwaye hayi amaxesha amahle, ngenxa ye "boom" ye iiprotheyini zokutya, ukutya okuninzi okutyebileyo kwiiprotheni kunye nempilo kuthathe i-backseat, nangona kunjalo, kusetyenziswe umlinganiselo ofanelekileyo oyimfuneko kwaye unempilo kakhulu kumzimba wethu.
Iiprotheyini zifumaneka kwi isixa esikhulu sokutya, ngezantsi siza kukuxelela apho ungazifumana khona kunye nendlela yokulandela ukutya okucebileyo kwiiprotheni ukwenzela ukuba ulahlekelwe isisindo ngaphandle kokubeka impilo yakho engozini.
Iiprotheyini ziyinto ekhoyo kwinani elikhulu lokutya okuveliswayo ukuhlutha, Oku kusinceda ukuba sitye kancinci kokunye ukutya okusenokungabi sempilweni kangako.
Iimpawu zeprotheni yokutya
Ukutya okuneprotheyini yenye apho uninzi lweekhalori ezisetyenziswa imini yonke zivela kukutya okuneprotheyini eninzi. Oku kutya kubonakaliswa ngokutya phantse akukho carbohydrates kunye namafutha asemgangathweni.
Phakathi kwezona zidlo zaziwayo sizifumana Ukutya kweDukan, ukutya kwendawo. Ezi ntlobo zezidlo ziyaziwa ngokuba kukutya ketogenic okanye ukutya keto.
Indlela iprotheyini yokutya isebenza ngayo
Ukutya okutyebileyo kwiprotheyini ukusinceda ukuba sinciphise umzimba, kufuneka sisebenzise ubuncinci be-10 ukuya kwi-15% yeprotheyini ngaphakathi kwekhalori yethu iyonke. Ezi zidlo ziyasebenza ukuba zenziwe kakuhle kwaye ukuziqhuba ngokukhuselekileyo siya kukuxelela into omawuyijonge.
- Khetha iiprotheyini ekutyeni okubhityileyo okanye eziqulathe amafutha asempilweni. Inkukhu yenkukhu, isifuba se-turkey, ubisi, iimveliso zobisi ezikhutshiweyo, intlanzi emhlophe okanye eluhlaza okwesibhakabhaka. Khangela olona khetho lwendalo kunye noluncinci olusetyenzwayo.
- Yazisa ukutya okuneprotheyini kwisidlo ngasinye. Inokuba yiyo nantoni na ukusuka kumaqanda, ityhuna, inkukhu okanye umvundla. Ziyimithombo yeprotheyini esemgangathweni kwaye ziya kukwenza uzive wanelisekile.
- Ngokulinganisela ukunciphisa i-calorie yemihla ngemihla. Umgaqo ulula ukunciphisa umzimba, kufuneka udle iikhalori ezimbalwa kunokuba uchithe. Ukuba sisebenzisa i-2.000 kwaye sitshise i-2.500 calories siya kuncipha. Kuphephe ukutya okunemiqathango kakhulu ukunqanda ukoyikeka "isiphumo sokuphinda sibuyele."
- Nokanye uyeke ukutya iicarbohydrates, yimpazamo eqhelekileyo kwaye sifuna ukuba babe namandla kwaye bazive bomelele. Eyona nto ifanelekileyo kukudibanisa i-40% ye-carbohydrates, i-30% yeeprotheni kunye ne-30% yamafutha anempilo.
- Ungalibali ngokuzivocavoca. Nangona sisazi ukuba ukutya yeyona nto ibalulekileyo ekunciphiseni umzimba ngokungaguqukiyo, akuyomfuneko ukuba sishiye yonke into ezandleni zokutya okanye kwirejimeni. Yenza imisebenzi ye-aerobic ngalo lonke ixesha unako ukwenza umthambo womzimba wakho. Inzuzo oya kuyifumana iya kuba nkulu kakhulu.
Oku kukutya okuneprotheyini eninzi
Ngezantsi sikuxelela ukuba kukuphi ukutya okuneprotheyini eninzi esinokuyifumana kwivenkile enkulu.
- Amandongomane: Nangona i-caloric kwaye kufuneka isetyenziswe ngononophelo, i-peanuts ngumthombo ocebileyo weprotheyini kunye namandla. Kwi-100 grams yemveliso sifumana i-7 grams yeprotheni.
- Imiqheba: Iiprawn zigqibelele ukuba siziphathe kwaye sizikhathalele. Zinencasa kwaye kwi-100 grams ngasinye sifumana i-18 grams yeprotheyini.
- Soy: I-Soy mhlawumbi ngumthombo wemifuno osinika isixa esikhulu seprotheni. Ngenxa yesi sizathu, ifakwe ngokubanzi kwiimenyu zabantu abakhetha ukutya kwemifuno okanye i-vegan. Kwiigram ezili-100 zeembotyi zesoya sifumana phantse iigram ezili-16 zeprotheyini.
- Isifuba saseTurkey: Kwakhona ifanelekile, kuba ayinawo amafutha. Kwi-85 grams yebele sifumana i-24 grams yeprotheni.
- Oats: Kumnandi ukuba nesidlo sakusasa, kudla iicarbohydrates ezisempilweni kunye nefayibha, kwaye kwangaxeshanye isinika idosi efanelekileyo yeprotheyini.
- Amaqanda: amaqanda asempilweni kakhulu. Kwaye akufanele soyike i-cholesterol kunye nezinye izondlo, kuba inenzuzo kakhulu kwaye ayinabungozi kwimpilo yethu.
Ukutya okuneprotheyini kukulungele ukunciphisa umzimba, kufuneka nje siziphathe ngendlela enempilo ukuze singafaki engozini umzimba wethu. Kukho indibaniselwano ezininzi kunye neeresiphi esinokuthi siyenze. Sebenzisa ukucinga kwakho ekhitshini kwaye wonwabe ngelixa usenza ukutya ukuze unciphise umzimba.