Ukuthi amaprotheni ayisisekelo sokuphila asinakuphikwa, ngoba nguye ohlanganyela ekwakheni izicubu zomzimba womzimba womuntu, kusiza ukwandisa, ukukhula nokwandisa ukugaya amavithamini namaminerali. Kuphi ukudla okungcono kakhulu amaprotheni, kuzoxoxwa kulokhu kulesi sihloko.
Iyini amaprotheni amaningi?
Ngokuya emthonjeni wemvelaphi, wonke amaprotheni okudla angahlukaniswa izilwane nemifino. Kulula ukuthola imikhiqizo evela kwizigaba ezahlukene lapho inani lamaprotheni lilingana elilinganayo, ngokwesibonelo, amalenti namabhontshisi kulesi sici angafaniswa nenkomo noma ingulube. Kule ndaba, abalandeli bemifino yemvelo bakholelwa ukuthi ukulondoloza impilo evamile kuyanele ukudla kuphela amaprotheni yemifino, kanti nezilwane ongazinqaba, kodwa akuzona zonke izinto ezilula. Okuningi kuxhomeke ekungenikeni kwamaprotheni okugaya futhi umkhiqizo ngamunye unayo.
Uma unesithakazelo sokuthi yikuphi ukudla okuqukethe amaprotheni amaningi, kufanele ubheke ohlwini olungezansi, luhlanganiswe ngokwezinga lokunciphisa ukugaya ukudla:
- amaqanda nemikhiqizo yobisi. Kusukela ekugcineni ungahlukanisa ushizi, i-cottage shizi, i-yogurt, i- kefir , ubisi;
- inyama yezilwane ezincelisayo, izinkukhu nezinhlanzi, kanye ne-soy. Kusukela kokuqala ungahlukanisa u-veal, i-steak yenkomo, i-turkey, inyama yenkomo, inkukhu, i-pollock, amaqanda ezinhlanzi, i-salmon ebomvu, i-pike, i-pike, i-pich;
- ubhontshisi namantongomane;
- okusanhlamvu - ama-chickpeas, i-pasta, i-pearl ibhali, i-millet, u-buckwheat, irayisi, ibhali.
Manje kucacile ukuthi yikuphi ukudla okutshala isithombo samaprotheni amaningi, kepha kusuka kulokudla kutholakala isigamu kuphela. Uma sicabanga ukuthi abesifazane badinga 1 g weprotheyini nge-1 kg isisindo somzimba, futhi amadoda angu-0.2 amagremu amaningi, khona-ke kubonakala ukuthi isilinganiso samalanga onke besifazane esinesisindo esingama-70 kg ngu-105 amagremu, futhi amadoda asesisindo esifanayo, 126 amagremu . Ukucabangela ukuthi yikuphi ukudla okuqukethe amaprotheni amaningi, futhi kufaneleka ukudla kwakho kwansuku zonke. Kulesi simo, amaprotheni angahlukaniswa ngokulinganayo zibe ukudla okuyisishiyagalolunye, kanti namanje akwenqatshelwe ukunikeza kakhulu ukudla kwasekuseni, kwasemini nasekuseni, isibonelo, u-20% esidlweni sokuqala nesokugcina, u-45% esidlweni sakusihlwa, no-5% kuya ku-snacks amathathu.
Imikhiqizo yezinyama kanye nenhlanzi isetshenziselwa ukudla kwasekuseni, kodwa njengekusasa kwasekuseni, imikhiqizo yobisi ephuzi elimuncu namaqanda. I-snack ekahle yi-nati, imbewu, izithelo. Imifino ingaqukatha amaprotheni ngezindiza ezihlukahlukene. Lokhu kufaka phakathi i-zucchini, i-asparagus, amazambane, amahlumela aseBrussels, i-avocado, ukhukhamba.