Amaprotheni ekudleni isisindo abantu abathanda lokho abafuni ukulamba, kodwa ngesikhathi esifanayo bafuna ukunciphisa umzimba. Ngokudla okunjalo, akudingeki ukuba ushiye inyama, amaqanda nezinhlanzi, kodwa ugweme u-sweet and ufulawa.
Uhlu lwemikhiqizo ye-protein yokudla ukuze ulahlekelwe isisindo
- ubisi (wemvelo);
- izinhlanzi zasolwandle, inhlanzi;
- iqanda elimhlophe;
- I-cottage ushizi i-fat-fat (yemvelo);
- ushizi (hhayi amafutha angaphezu kuka-25%);
- i-groats ye-buckwheat;
- ushizi noma ubisi lwe-soy;
- umquba ( ubhontshisi , i-peas, njll);
- amantongomane;
- inyama enamafutha aphansi.
Uma udla ukudla okunamaprotheni aphansi, umzimba uthola inqwaba yamaprotheni kanye nama-carbohydrate anganele. Ezidlweni ezinjalo azikho imifino nezithelo ezanele, kodwa inyama eningi nezilwane zasolwandle. Uma usebenzisa ukudla okunjalo, umzimba uqala ukuchitha izitolo zakhe ze-carbohydrate.
Ukuntuleka kwamaprotheni ekudleni kwansuku zonke kunethonya elibi kakhulu empilweni yabantu, ekudleni kwamaprotheni okuphambene nalokho, amaprotheni akwanele, futhi lokhu kwenza lokhu kudla kudume, kokubili kwabesifazane namadoda abafuna ukunciphisa umzimba.
Sinikeza inketho yokudla kwamaprotheni wezinsuku eziyisikhombisa, lapho ungalahlekelwa khona u-3 kilogram noma ngaphezulu ngesonto.
Usuku 1
Ukudla kwasekuseni:
- yenkomo ebilisiwe - 150 g;
- itiye elihlaza - 1 indebe;
- i-sauerkraut - 100 g.
Usuku lokudla:
- yenkomo ebhakawa ngaphandle kasawoti - 150 g.
- isinkwa esimnyama - u-1 ucezu;
- isaladi kusuka iklabishi nemifino - 100 g.
Dinner:
- inhlanzi ebilisiwe - 150 g;
- isaladi kusuka ku-beet abilisiwe nama-green peas - 100 g.
Usuku 2
Ukudla kwasekuseni:
- yenkomo ebilisiwe 150 g;
- izaqathe ezintsha ezigayiwe - 100 g;
- itiye eliluhlaza - 1 mug.
Usuku lokudla:
- inhlanzi ebilisiwe - 200 g;
- ibhanana - isiqephu 1;
- i-apple ijusi - 1 tbsp.
Dinner:
- inhlanzi ebilisiwe - 100 g;
- i-apula - ucezu olu-1;
- isinkwa esimnyama - ucezu olu-1.
Usuku lwesithathu
Ukudla kwasekuseni:
- Ingulube ibilisiwe - 100 g;
- utamatisi omusha - 1 pc.;
- itiye eliluhlaza - 1 mug.
Usuku lokudla:
- ubhontshisi wezinyosi abilisiwe - 200 g;
- isaladi yamatamatisi namakhukhamba - 200 g.
Dinner:
- ingulube ebilisiwe - 150 g;
- i-sauerkraut - 100 g.
Usuku 4
Ukudla kwasekuseni:
- Kefir - 1 ingilazi;
- amakhukhi - ama-2-3 ama-PC.
Usuku lokudla:
- yenkomo yenkomo - 150 g;
- isaladi nemifino enhle - 150 g.
Dinner:
- isaladi nemifino ehlanzekile, namafutha yemifino - 200 g.
Usuku 5
Ukudla kwasekuseni:
- I-cottage cheese ephansi ephansi-100 g;
- itiye eluhlaza - 1 mug.
Usuku lokudla:
- inhlanzi ebilisiwe - 100 g;
- ibhuloho lezinhlayiyana ngamafutha yemifino - 100 g.
Dinner:
- inyama yengulube nge izaqathe - 100 g;
- Utamatisi oqoshiwe nge amakhambi - 100 g.
Usuku 6
Ukudla kwasekuseni:
- ubisi bemvelo - 1 ingilazi;
- 2-3 ama-PC. amakhukhi.
Usuku lokudla:
- ama-peas abilisiwe - 100 g;
- I-beetroot ebilisiwe namafutha yemifino - 100 g.
Dinner:
- inhlanzi ebilisiwe - 150 g;
- i-apple - i-1 pc.
Usuku 7
Ukudla kwasekuseni:
- ubisi bemvelo - 1 st.;
- amakhukhi - ama-2 ama-pcs.
Usuku lokudla:
- yenkomo ebilisiwe - 100 g;
- isaladi yemifino fresh - 100 g.
Dinner:
- Imifino ebilisiwe inyama yomhluzi - 250 g;
- isinkwa esimnyama - ucezu olu-1.
Amaphrotheni imikhiqizo ithebula for isisindo ukulahlekelwa
Ukusebenzisa ukudla kwamaprotheni omuntu, uzizwa ude isikhathi eside, ngaleyo ndlela ugweme ukulamba futhi angakhululekile. Ngaphambi kokuba uhlale phansi ekudleni kwamaprotheni ofuna ukulahlekelwa isisindo, kudingeka ukhumbule ukuthi:
- ezemidlalo ezisebenzayo zizosiza ngaso sonke isikhathi ukufezekisa imiphumela esheshayo nangokwengeziwe, ikakhulukazi kusukela amaprotheni yisakhiwo sokwakha imisipha;
- ukudla kwasekuseni kuyothuthukisa umphumela wokudla kwamaprotheni, ngakho-ke kungcono ukudla ngesikhathi esithile nsuku zonke;
- ukuhlala emaprotheni ekudleni ukulahlekelwa isisindo akufanelekile ngaphezu kwamasonto amabili futhi okungaphezu kokuphindwe kabili ngonyaka.
Ezimweni eziningi, abesifazane abaye balahlekelwa isisindo ekudleni amaprotheni baneliseke kakhulu ngomphumela. Amapulangwe esisu asetshenziselwa imisipha eqinisiwe futhi eqinisiwe, ayithola ngokudla okunjalo nokuzivocavoca. Ngenxa yombuso oqinile, umzimba uhlangabezana nokucindezeleka okuncane, kanye nama-kilos wesisindo esiningi ngokweqile. Labo abafuna ukubona umphumela omuhle, kufanele uhambisane ngokuqinile nemenyu yokudla.