Njengoba wazi, amaprotheni, amafutha kanye nama- carbohydrate yizinto ezintathu eziyinhloko zokudla komuntu. Badlala indima ebalulekile ekusetshenzisweni kwe-metabolism, ekwakheni amangqamuzana amasha nokugcina imisebenzi ebalulekile yomzimba wethu. Kodwa-ke, imvelo ihlelwe ukuze umzimba wethu ungakwazi ukuzimela ngokuzimela uprotheni. Yingakho, lapho wenza ukudla kwakho kwansuku zonke, udinga ukunakekelwa ukuba ugcwalise, okungukuthi, equkethe imikhiqizo ecebile amaprotheni.
Kumele uqaphele ukuthi akuwona wonke imikhiqizo yamaphrotheni elayishwa ngendlela efanayo. Isibonelo, amaprotheni wesilwane nemifino anezimiso ezihlukene zezinto eziphilayo. Lokhu kufanele kucatshangelwe, ikakhulukazi kulabo abafisa ukunikeza umzimba ithuba lokukhohlisa. Imikhiqizo yamaprotheni ebaluleke kunawo wonke, njengoba ibasiza ukuba bakhule futhi bahlale ku-tonus isikhathi eside.
Uma sikhuluma ngomsoco onempilo, uhlu lwamaphrotheni ngokuvamile lufakwe:
- iqanda elimhlophe;
- i-cottage ushizi noshizi;
- hhayi inyama enamafutha:
- izinhlanzi nezilwane zasolwandle;
- ubisi bemvelo;
- soy and soy ushizi (tofu);
- i-asparagus;
- imikhiqizo emihle (ikakhulukazi amalenti kanye nobhontshisi omhlophe);
- amantongomane.
Imifino, izithelo namakhowe nawo aqukethe ama-amino acids, afana namaprotheni, kodwa kancane kancane. Kulabo abafuna ukunciphisa umzimba, kubalulekile ukukhetha imikhiqizo yamaprotheni ephansi kuphela. Kulokhu, i-cottage cheese ephansi kakhulu noma isifuba senkukhu, ephekwe umbhangqwana, uphelele. Kodwa, ukusetshenziswa kwamantongomane kufanele kuncishiswe. Lokhu kuhlotshaniswa, okokuqala, ngokuqukethwe okunamafutha aphakeme, kanye nokuqukethwe okuphezulu kwekhalori (isilinganiso esingu-kcal 500 nge 100 g).
Imikhiqizo yamaprotheni ezondla
Abagijimi bahlanganyela ekwenzeni umzimba, ngokuvamile bahlala ekudleni kwe-carbohydrate noma, okuthiwa "ukuma umzimba." Isisekelo salo sisezingeni lokuthi esikhathini esithile ekudleni ukudla kuphela amaprotheni, ukuqeda ngokuphelele ama-carbohydrate namafutha kusuka ekudleni. Ngaphandle kwemikhiqizo evamile, amaprotheni akhethekile anyakazayo. Uhlelo olunjalo lusiza ngesikhathi esifushane kakhulu sokususa amafutha amaningi, ukugcizelela isibalo ngesikhathi somncintiswano. Ngokufanisa, ukudla okudumile kukaDkt Dukan, noma umlingani wayo wasekhaya, i-Kremlin Diet, manje uhlelekile.
Uma unquma ukulahlekelwa isisindo ngale ndlela, ungakhohlwa ukuthi kubaluleke kakhulu umzimba ukuba uthole ukudla okulinganiselayo, ngakho ungahlanganyeli ezindleleni ezinjalo zokulahlekelwa isisindo. Kwanele ukuchitha izinsuku zokulayisha kanye ngesonto, ukunamathela kumenyu ephansi ye-carbohydrate. Okuqukethwe kwe-caloric yemikhiqizo yamaprotheni, njengombuso, akuyona ephezulu. Okukhethwa kukho okungcono uma ama-protein asetshenziswa ikakhulukazi engxenyeni yesibili yosuku, ngokufaka imifino.
Imikhiqizo yamaprotheni yamaVaggetari
Kubabalandeli bezitshalo zemifino, kunezindlela ezanele zokulondoloza ukulinganisela kwezondlo. Ngokuyinhloko, ukunikezwa kwamaprotheni kuzohlinzeka ngemikhiqizo yamaprotheni yemifino.