Ungayitshintsha njani inyama

Kungakhathaliseki ukuba iinkolelo, ingcamango, indlela yokucinga okanye indlela yokutya, sinokufuna ukwazi indlela yokubuyisela inyama ekutyeni kwethu ixesha elithile okanye ngonaphakade.

Ngokwezondlo, inyama ibalulekile ngenxa yegalelo elikhulu leeprotheyini esinika zona, nangona kunjalo, sifumana kakhulu imifuno, i-cereal okanye enye imbewu ekwasinika loo proteni iyimfuneko. 

Iqela leeprotheni lisisiseko esibalulekileyo sempilo entle emzimbeni, ziyimfuneko ube namandla y yenza izihlunu ezisinceda ukuba sidlule kubomi bethu bemihla ngemihla.

Phantse kucetyiswa ukuba kusetyenziswe I-8 grams yeprotheni yonke imihla kwi-20 kilos yobunzima. Oko kukuthi, ukuba umntu unobunzima beekhilogram ezingama-60, banokudla malunga ne-24 grams yeprotheni ukuhlangabezana nedosi efanelekileyo yobunzima babo.

Funda ukutshintsha inyama ekudleni kwakho

Sifuna ukukuxelela ukuba kukuphi ukutya okutyebileyo kwiiprotheni kunye nezondlo ezinempilo ukuze ukwazi kuphephe ukusetyenziswa kwenyama ngendlela elula, eyohlukeneyo nesebenzayo.

Ukuthathela ingqalelo oko Iiprotheyini zibalulekile ekutyeni kwethu, Nika ingqalelo kolu luhlu lulandelayo kunye neempawu zokutya esiziqaqambisa kuwe.

Amantongomane

Amantongomane yenye yezona zinto zigqibeleleyo zokutya, zizityebi kwiiminerali kunye neevithamini, ezifana i-iron, i-phosphorus, i-potassium okanye i-vitamin E. Khetha ukutya iialmonds, iiwalnuts, iirasentyisi, iipistachios okanye ihazelnuts. Zinokongezwa kwinani elikhulu lezitya njengento yokuncedisa.

Inxalenye ye I-30 grams isinika i-3 ukuya kwi-7 grams yeprotheniKukutya okufanelekileyo ukutya isidlo sakusasa, phakathi kwentsasa okanye njenge-snack. Kufuneka uqaphele ukuba ungayigqithisi ngenxa yokuba i-caloric kakhulu, nangona amanqatha enempilo, atyebileyo kwii-acids eziyimfuneko ezifunekayo kumzimba.

Imbewu

Kule meko, imbewu yethanga okanye imbewu yejongilanga ifanelekile ukunyusa iprotheni, kulo mzekelo, i-30 grams yembewu. Isinika phakathi kwe-5 kunye ne-8 grams yeprotheni, kancinci kunamantongomane.

Amafutha angaxutywanga ngamafutha anempilo athi kwakhona, kule meko zombini kwimeko yamantongomane kunye nembewu, iqulethe isixa esikhulu sefiber esisinceda ngokuhamba kwamathumbu.

Sinokudibanisa ezi mveliso iisaladi, isityu, i-smoothies, iyogathi okanye iisosi.

Amaqanda

Kusenokwenzeka ukuba kokunye kokutya okuguquguqukayo ekhitshini, Zitshintsha incasa ngokuxhomekeke kwindlela eziphekwe ngayo. Ifanelekile kukutya okwenziwe ekhaya okanye ukwenza izimuncumuncu.

Bahlala bekwindawo yokujonga ngokunxulunyaniswa ngokuthe ngqo nokunyuka kwe cholesterol. Endaweni yoko, kufuneka sikhumbule ukuba iqanda lenziwe ngumthubi kunye nomhlophe, ukudibanisa oku kuthetha ukuba iqanda lonke lisinika malunga ne-6 grams yeprotheni.

Umhlophe nguye oqulethe iprotheni efunwayo, malunga ne-3,6 grams kwaye ayinayo i-cholesterol. Unokongeza amaqanda kwisidlo sakho ngaphandle kwamaxhala, aqulethe iiasino acid ezisibhozo ukuba umzimba udinga kunye neprotheyini ikunceda ukwakha ubunzima bezihlunu.

Mhlawumbi yeyona proteni ipheleleyo esinokuyifumana emva kwaleyo ifumaneka kubisi lwebele. Ke ngoko, tya amaqanda ngendlela othanda ngayo.: ibilisiwe, ibilisiwe, iqhotsiweyo, iphothiwe okanye isityu.

Iimveliso zederi

El ushizi ngaphezu koko, Yenye yezona ndlela zilungileyo zokunyusa iprotheni. Kule meko, khetha i isonka samasi se-Cottage, iphantsi kwi-carbohydrates kwaye icebile kakhulu kule nto. Olu hlobo lwetshizi lune-casein, iprotheni egaywa lula kwaye ayibangeli umonakalo okanye ubunzimaUkongeza, kusinceda sihlale sihluthi ixesha elide.

Kwelinye icala, iyogathi ikwasinceda ukuba sonyuse idosi yethu yeprotheyini, ukukhetha iyogurt esemgangathweni isinika phakathi 7 kunye ne-9 grams, kanye njengobisi. Akukhathaliseki ukuba ukhetha i-skimmed okanye iinguqulelo ezipheleleyo, iiprotheni ziyahluka kakhulu.

Imifuno

Izityalo eziziimbotyi zisempilweni kakhulu, ke ngoko, akufuneki zingabikho kukutya kwakho. Nokuba iilentile, ii-chickert, iimbotyi okanye ii-ertyisi, ziqulethe isixa esikhulu seprotheyini. Sifumana malunga ne-20% kunye ne-25% yobunzima bayo yale nto isinceda ekudalweni kwezihlunu.

Malunga nekota yekomityi Isinika phakathi kwe-3 kunye ne-5 grams, ukhetho oluhle lokukwazi ukutshintsha inyama ngendlela ephilileyo. Inyama ayinakukholisa wonke umntu, nangona kunjalo, phantse bonke abantu bathanda i-hamburgers, ukuba ufuna ukuyeka ukutya inyama kodwa hayi i-hamburgers. Sikucebisa ukuba uzame i-burgers yemifuno yenziwe ngeembotyi, ngakumbi iilentile.

zesoya

Mhlawumbi yeyona proteni yaziwayo yemvelaphi yezityalo. Ilungele ukufumana ubunzima bezihlunu ngaphandle kokubhenela ekutyeni inyama. Olu hlobo lweprotheni lususa i-cholesterol embi kwaye lunceda ukugcina uxinzelelo lwegazi oluchanekileyo. Ukongeza, kunokunciphisa amathuba okuba uhlaselwe ziintlobo ezithile zomhlaza, njengomhlaza wedlala lesinyi.

Isiqingatha sekomityi yetofu, kukutya okwenziwa kwi-100% yesoya, Isinika i-7 grams yeprotheni. Yenye yezona mveliso zisetyenziswa kakhulu kwaye zikhethiweyo ngabo bonke abo bantu balandelayo ukutya kwemifuno okanye i-vegan, ukutya okunempilo bonke abantu, nokuba i-vegan okanye i-omnivorous, banokongeza ekudleni kwabo.

Oats

I-Oatmeal nayo iqalile ukuba nabathandi abaninzi nangakumbi imihla ngemihla., imveliso endala kakhulu kwaye enempilo kakhulu nto leyo esinceda ukuba sigcine amanqanaba alungileyo ezondlo kukutya kwethu.

Inokutyiwa ngokuthe ngqo 'yomileyo' okanye iphekwe ngamanzi amancinci okanye ngobisi. Malunga nekomityi enye isinika i-6 grams yeprotheyiniUkongeza, ngumthombo ocebileyo wefiber kwaye usinceda ukulawula amanqanaba eglucose yegazi.

Imifuno eluhlaza eluhlaza

Kwimifuno, sinokufumana umthombo olungileyo weprotheyini, zithatha indawo efanelekileyo yenyama. Siyakuxelela ukuba zeziphi ekufuneka uzithathele ingqalelo:

• Ispinatshi.
• Chard.
• Isileri.
• Cilantro.
• IBasil.
• I-asparagus eluhlaza.
• Ibrokholi.
• I-algae efana ne-spirulina.