Ukutya kwiprotheni yokulahlekelwa kwesisindo kukuba abantu abathandiyo abafuni ukulamba, kodwa ngelo xesha bafuna ukunciphisa umzimba. Ngenxa yokutya okunjalo, akudingeki ukuba ushiye inyama, amaqanda kunye nentlanzi, kodwa ugweme umxube kunye nomgubo.
Uluhlu lweemveliso zeprotheyini yokutya ukulahleka kwesisindo
- ubisi (wemvelo);
- zokutya zasemanzini, intlanzi;
- iqanda elimhlophe;
- I-cottage cheese i-fat-fat (zendalo);
- ushizi (angabi ngaphezu kwama-25% amanqatha);
- i-grokw
- i-soy cheeses okanye ubisi lwe-soy;
- izityalo ( ubhontshisi , iipasta, njl.);
- amantonga;
- inyama ephantsi.
Xa ukutya ukutya kweeprotheni ephantsi, umzimba ufumana inani elikhulu leeprotheni kunye ne-carbohydrate enganeleyo. Kwizondlo ezinjalo azikho imifuno nezithelo, ngokwaneleyo inyama kunye nezilwanyana zasemanzini. Xa usebenzisa ukutya okunjalo, umzimba uqala ukuchitha ii-carbohydrat zayo.
Ukungabikho kweprotheni ekudleni kwansuku zonke kunempembelelo enzima kwimpilo yabantu, kwindlela yokutya kwiprotheyini ngokuchaseneyo, iprotheni yanele kakhulu, kwaye oku kwenza ukuba oku kutya kudume, kubini kwabesetyhini kunye namadoda afuna ukunciphisa umzimba.
Sinika inketho yokutya kwiprotheni yeentsuku ezisixhenxe, apho ungalahlekelwa khona iikhilogramu ezi-3 okanye ngaphezulu ngeveki.
Usuku 1
Isidlo sakusasa:
- yenkomo yokupheka - 150 g;
- itiye eluhlaza - 1 indebe;
- i-sauerkraut - 100 g.
Ukutya:
- inyama yenkomo ngaphandle kweryuwa - 150 g.
- isonka esimnyama - i-1 iqela;
- isaladi kwiklabishi nemifuno - 100 g.
Isidlo:
- intlanzi ebilisiwe - 150 g;
- isaladi kwi-beet ebilisiwe kunye neepasta ezihlaza-100 g.
Usuku 2
Isidlo sakusasa:
- yenkomo yenyama 150 g;
- izaqathi ezintsha ezigayiweyo - 100 g;
- itiye eluhlaza - 1 umguba.
Ukutya:
- intlanzi ebilisiwe - 200 g;
- ibhanana - isiqwenga 1;
- ijusi ye-apula - 1 tbsp.
Isidlo:
- intlanzi ebilisiwe - 100 g;
- i-apula - i-1 piece;
- isonka esimnyama - i-1 slice.
Usuku 3
Isidlo sakusasa:
- Ingulube ibilisiwe - 100 g;
- utamatisi omtsha - 1 pc.;
- itiye eluhlaza - 1 umguba.
Ukutya:
- ubhontshisi obilongwe - 200 g;
- isaladi yeetamatati kunye namakhukhamba - 200 g.
Isidlo:
- ihagu yengulube - 150 g;
- i-sauerkraut - 100 g.
Usuku 4
Isidlo sakusasa:
- kefir - 1 iglasi;
- ikhukhi - ii-2-3.
Ukutya:
- yenkomo yenkomo - 150 g;
- isaladi nemifuno entsha - 150 g.
Isidlo:
- isaladi kunye nemifuno entsha, kunye neoli yemifino - 200 g.
Usuku 5
Isidlo sakusasa:
- I-fat-cottage cheese ephantsi-100 g;
- itiye eluhlaza - 1 umguba.
Ukutya:
- intlanzi ebilisiwe - 100 g;
- i-phalkwheat porridge ngeoli yemifuno - 100 g.
Isidlo:
- wambisa ingulube ngeeqathe - 100 g;
- iitamatisi ezinomsoco kunye nemifuno - 100 g.
Usuku 6
Isidlo sakusasa:
- Ubisi bemvelo - 1 iglasi;
- 2-3 maqhinga. ikhukhi.
Ukutya:
- iigrafu ezibilisiweyo - 100 g;
- I-beetroot ebilisiwe ngeoli yemifuno - 100 g.
Isidlo:
- intlanzi ebilisiwe - 150 g;
- i-apula - 1 pc.
Usuku 7
Isidlo sakusasa:
- Ubisi bemvelo - 1 st.;
- ii-cookies - ii-2.
Ukutya:
- yenkomo yokupheka - 100 g;
- isaladi yemifuno entsha - 100 g.
Isidlo:
- Imifuno ebilisiwe kwimfele - 250 g;
- isonka esimnyama - i-1 slice.
Iiprotheni iimveliso zetekisi yokulahleka kwesisindo
Ukusebenzisa ukutya kweeprotheni zomntu, uvakalelwa ixesha elide, ngaloo ndlela ugwema indlala kunye nomoya omncinci. Ngaphambi kokuba uhlale phantsi kwiprotheni yokutya efuna ukunciphisa umzimba, kufuneka ukhumbule ukuba:
- Iimidlalo ezisebenzayo ziya kusinceda ukuphumeza umphumo osheshayo nangakumbi, ngakumbi ekubeni iprotheni yinto yokwakha yezihlunu;
- Isidlo sakusasa siza kuphungula isiphumo seprotheni yokutya, ngoko kungcono ukutya ngexesha elithile imihla ngemihla;
- Ukuhlala kwiprotheni yokutya ukulahleka kwesisindo akufanelekanga ngaphezu kweeveki ezimbini kwaye kungekho ngaphezu kokuphindwe kabini ngonyaka.
Kwiimeko ezininzi, abafazi abalahlekelwe isisindo kwisondlo seprothini baneliseke kakhulu ngesiphumo. Iifumba kwisisu ziye zatshintshwa ngokuxinwa kunye nokuqiniswa kwemizimba, abayifumana ngokutya okunjalo nokuzilolonga. Ngenxa yobukhosi obunzima, umzimba uhlangabezana noxinzelelo obunzima, kunye ne-kilos yesisindo esithinteleyo siyahamba ngokungahambiyo. Abo bafuna ukubona isiphumo esihle, kufuneka uhambelane ngokuthe ngqo kwimenyu yokutya.