Izimpikiswano phakathi kwe "inyama yokudla inyama" kanye nemifino azipheli: owokuqala bacabanga ukuthi amaprotheni ayadingeka kakhulu ekusebenzeni komzimba wethu kanye no-0.5 g Kunconywa yiyona nto. Owesibili okhohlisayo bakholelwa ukuthi sineliseke kakhulu ngenani elithile lamaprotheni okutshala, futhi, ngokujwayelekile, umzimba ukwazi ukwenza zonke amino acid ezidingekayo ngokuzimela. Ngeke sinqume ehlombe, sizoqonda kangcono isitatimende ngasinye ngokulandelana, futhi ngesikhathi esifanayo bese sikhuluma ngalokho okuqukethe amaprotheni.
Imifino nesilwane
Eziningi zokudla zezitshalo, amaprotheni ayengaphansi kwenkukhu noma ubisi. Kodwa-ke, umzimba wethu waklanywa ngendlela yokuthi ingxenye kuphela yeprotheni igxiliwe ngaso sonke isikhathi, konke okunye kukhishwa emcinini. Eminye imikhiqizo yezitshalo, iphrotheni igxiliwe kakhulu kunezilwane, futhi lokhu akukwazi ukuphikisana.
Isilinganiso
Phakathi kwabalandeli bezindlela ezihlukahlukene zokulahlekelwa isisindo amashumi eminyaka, ukupheka izinhlamvu phezu kwamanani amaprotheni adingekayo ekulahlekeni kwesisindo. Ngesinye isikhathi satshelwa ukuthi amaprotheni amaningi, kulula ukulahlekelwa isisindo, futhi ngenxa yalokho, iningi labesifazane lalisa izinso zabo nesibindi.
Uma ungahlanganyeli emidlalweni yamandla, khetha u-aerobics ekukhanyeni, ululame - kuwe, okungenani u-0.5 g weprotheni nge-1 kg yesisindo somzimba. Endabeni yokuvakashelwa okunomdlandla ekuzivocavoca, uthando olungenakulinganiswa lwezintambo, ibha kanye nezinye "izilonda", imisipha yakho idinga ukwandisa umthamo - kuze kufike ku-3 g ngalinye nge-1 kg yesisindo somzimba.
Futhi okunye okunye, kukhona ama-amino acid ashintshiwe (esiwenza ngayo), futhi angenakulinganiswa (okungazange senzeke). Umzimba wokuqala ungadala ngokuzimela, owesibili - cha, ngaphansi kwezimo. Manje kunengqondo ukukhuluma ngemikhiqizo equkethe amaprotheni ukugcwalisa lezo amino acid ezibaluleke kakhulu.
Amaprotheni wezilwane
Iqiniso lokuthi amaprotheni wesilwane alayishwa kalula - sesidlulile kakade. Manje mayelana nokuthi ungayithola kuphi ngqo:
- inkukhu;
- inyama ebomvu;
- inyama yokudla - i-turkey no-rabbit;
- iqanda elimhlophe;
- ubisi;
- i-cottage shizi;
- izinhlanzi nezilwane zasolwandle;
- izinyosi ezinzima;
- kefir.
Yonke le mikhiqizo ayiqukethe kuphela amaprotheni, kodwa futhi namafutha, hhayi ngemali encane kakhulu. Ungakhohlwa ukuthi ukudla kwamaprotheni kufanele kukhethe inyama enamafutha aphansi, inkukhu ngaphandle kwesikhumba, kanye nemikhiqizo yobisi enezinto ezinamafutha ka 2.5-3%. Ngokuqondene nezinyosi, okuqukethwe okunamafutha kuze kube ngu-40% kuvunyelwe lapha.
Iprotheyini yemifino
Njengoba i-vegetarianism isiyazi kahle, kungakhathaliseki ukuthi ingcono yini ukugaya, kufanele sitshele ukuthi yiziphi izitshalo eziqukethe amaprotheni.
Ake siqale ngamantongomane:
- ama-alimondi namafutha ama-almond;
- Ama-walnuts aseGrisi;
- imisedari;
- ama-hazelnuts;
- i-macadamia nut;
- I-Brazil nut.
Zonke zazo zikhulu ngokwanele, ngakho ungakhohlwa ngomqondo wenani.
Okubi nakakhulu, amaprotheni yemifino ayangena kusuka okusanhlamvu, kodwa, okungenani ngokuhlanganiswa neprotheyini yezilwane, kufanele wazi ukuthi uhlobo luni lwe-croup liqukethe amaprotheni:
- ibhukwakhe;
- lentile;
- i-chickpea;
- i-peas;
- ibhali lensiza;
- ilayisi;
- i-oats;
- i-kynva;
- amantongomane.
Inhlanganisela enhle kunayo yonke amaprotheni wesilwane nemifino epulini elilodwa. Yingakho sincoma ukuthi uhlanganise inyama, inhlanzi nemikhiqizo yobisi nemiprotheni yemifino, isibonelo, ngemifino.
Imiphi imifino iqukethe amaprotheni:
- i-asparagus;
- i-zucchini;
- i-zucchini;
- ithanga;
- amabhontshisi;
- amazambane;
- Amahlumela aseBrussels.
- Kuningi amaprotheni embewu:
- ithanga;
- i-sunflower;
- i-sesame;
- i-sesame;
- ilineni.
Esikhathini isithelo seprotheyini sincane kakhulu, kepha kunjalo, kunjalo. Ngakho, akuyona into engafanele ukuthola ukuthi uhlobo luni lwesithelo luqukethe amaprotheni:
- i-avocado;
- amakhiwane;
- ukhukhunathi.
I-Dietology ingabizwa ngokuthi isayensi esiyifundisa ukwazi isilinganiso esilinganisweni sayo konke. Ukuntuleka kwamaprotheni kuzoholela ekuqedeni kwemisipha, ukulahlekelwa izinwele kanye nezipikili ezinobuthi, isikhumba esomile, ubuthakathaka kanye nezinkinga zombono. Futhi amaprotheni amaningi ngokweqile, njengoba sesishilo kakade, ayolimaza izinso nesibindi, futhi aholele ekudakeni komzimba, ngoba ngesikhathi kuphazamiseka kwamaprotheni hhayi nje kuphela ama-amino acids kodwa futhi kukhiqizwa imikhiqizo ye-toxic decomposition.