Kakade, ngamnye wethu ufuna ukwenza ukutya kwakhe kube luncedo kumzimba ngokusemandleni. Kule meko, umbuzo uvela ngokubhekiselele kwimiqathango yeproteins ngosuku. Kule nqaku asiyi kuphendula kuphela lo mbuzo, kodwa ndikuxelele ukuba ungabala njani iprotheni yemihla ngemihla.
Isiqhelo sesondlo seprotheni
Okokuqala, kubalulekile ukuba uqaphele ukuba kwi-dietetics kukho ubuncinci beprotheni yemihla ngemihla, engezantsi apho ungeke uhla phantsi nawuphi na umzekelo. Ngoko, umntu omdala kufuneka athole ubuncinane ama-40 gram yeprotheni ngosuku. Ngaphantsi kwesi sibalo kuqondwa, kungekhona ama-40 amagremu enyama, aqulethe iprotheni, oko kukuthi into ecocekileyo, ekuthi nganye imveliso idibana nemali eyahlukileyo. Ukuba lo mgaqo awunakubonwa, umntu unokufumana ezinye zeemisebenzi zomzimba ziphazamiseke, kunye ne- amenorrhea (ukungabikho kokuya esikhathini). Isalathisi esilinganiselweyo seprotheni ngosuku i-90 g. Ixabiso eliphezulu liyi 110-120 g ngosuku.
Isiqhelo seprotheni xa sisweleka
Ngoku siza kufunda ukubala iprotheni yesiqhelo kwisisindo sakho. Oku kubaluleke ngakumbi ukuba ulandela umzekelo. Ngoko, ukwenzela ukubala i-protein ye-protein imihla ngemihla, kufuneka ubale ubukhulu bomzimba obuqhelekileyo, obuhluke kunzima. Ukwenza oku, ukusuka ekukhuleni ngamentimitha kuyimfuneko ukususa i-100 (ukuba ubude bakho bufike kwi-165 cm), 105 (kunye nokukhula kwe-166-175 cm) okanye 110 (ukuphakama ngaphezu kwe-175 cm). Ngokusekelwe kwisisindo esifunyenweyo, sibala iprotheni yesiqhelo. Kubantu abasebenzisa ii-1-2 ngezihlandlo ngeveki, yi-1.6 g nganye ngekgreyithi yesisindo esifanelekileyo. Kulabo abahlala kwi-calorie ephantsi-2 g yeprotheni nganye kwikg yexabiso eliqhelekileyo. Ungakhange uqaphele eli nqanaba akumele libe, kuba kulo mzekelo umzimba awuyi kufumana izinto ezifunekayo zokwakha izihlunu. Kule meko, ungalibali malunga nokulinganisela: umlinganiselo weeprotheni zemifuno kunye nezilwanyana kufuneka ube ngama-50 ukuya kuma-50.