Njengoko uyazi, iiprotheni, amafutha kunye ne- carbohydrates zizinto ezintathu eziyinxalenye yesondlo somntu. Bendidlala indima ebalulekileyo kwinkqubo ye-metabolism, ukwakha iiseli ezintsha kunye nokugcina imisebenzi ebalulekileyo yomzimba wethu. Nangona kunjalo, uluntu luhlelelwe ukuze i-metabolism yethu ingakwazi ukuzimela ngokuzimeleyo iprotheni. Kungenxa yoko, xa ukwenza ukutya kwakho kwansuku zonke, kufuneka ukhathalele ukuba uzele, oko kukuthi, equle iimveliso ezicebile kwiprotheni.
Kubalulekile ukuba uqaphele ukuba akuzona zonke iimveliso zeprotheyini ezicinywa ngendlela efanayo. Ngokomzekelo, iiprotheni zezilwanyana kunye nemifuno zinemilinganiselo eyahlukeneyo yezinto eziphilayo. Oku kufuneka kuthathelwe ingqalelo, ingakumbi kwabo banqwenela ukunika umzimba ithuba lokukhupha. Iintlobo zeeprotheyini ezibalulekileyo zeemisipha, njengoko zibanceda zikhule zihlale kwi tonus ixesha elide.
Ukuba sithetha ngokutya okunempilo, ngoko uluhlu lweemveliso zeprotheyini lubandakanya:
- iqanda elimhlophe;
- i-cottage shizi kunye noshizi;
- inyama enamafutha;
- iintlanzi kunye neelwandle;
- ubisi bemvelo;
- i-soy kunye ne-soy cheese (tofu);
- i-asparagus;
- iimveliso ezimhlophe (ngakumbi iilenti kunye nobhontshisi abamhlophe);
- amantongomane.
Imifuno, iziqhamo kunye nama-mushroom nazo ziqukethe i-amino acid, ezilingana neeprotheni, kodwa kumlinganiselo omncinci. Kwabo bafuna ukunciphisa umzimba, kuyimfuneko ukukhetha kuphela iimveliso zeprothini eziphantsi. Kule meko, i-low fat fat cottage cheese okanye intsasa yenkukhu, iphekwe isibini, iphelele. Kodwa, ukusetyenziswa kwamantongomane kufuneka kuncitshiswe. Oku kudibeneyo, okokuqala, kunye nomxholo ophezulu weoli, kunye nomxholo ophezulu wekhalori (umyinge wama-kcal 500 nge 100 g).
Iiprotheyini zeProtheyini
Abadlali abadlala kwi-weightlifting, badla ngokutya kwi-carbohydrate yokutya okanye, oko kuthiwa, "ukumisa umzimba." Isiseko salo sisekubokuba ixesha elithile ekudleni lokutya kuphela iiprotheni, ukuphelisa ngokupheleleyo i-carbohydrate kunye namafutha ukusuka ekudleni. Ukongeza kwiimveliso eziqhelekileyo, iiprotheyini ezikhethekileyo zithi zongezwa. Inkqubo enjalo inceda ngexesha elifutshane kunokwenzeka ukuba lilahle amanqatha amaninzi, ukugxininisa umzekelo ngexesha lokhuphiswano. Ngokomzekelo, ukutya okudumile kaDkt Dukan, okanye umlingani wakhe wasekhaya, iKremlin Diet, ngoku uhleli.
Ukuba unquma ukulahlekelwa isisindo ngale ndlela, ungakulibali ukuba kubaluleke kakhulu ukuba umzimba ufumane ukutya okunokulinganisela, ngoko ungazibandakanyeki kwiindlela zokulahlekelwa ubunzima. Kwanele ukuchitha ukukhulula iintsuku kanye ngeveki, ukuhambela kwimenyu ye-carbohydrates ephantsi. Umxholo we-caloric weemveliso zeeprotheyini, njengomgaqo, awukho phezulu. Inketho efanelekileyo kukuba xa iiprotheni zisetyenziswe ikakhulu kwisiqingatha sesibini semini, ngokudibanisa imifuno.
Protein Pro Products for Vegetarians
Kubaxhasayo bemifuno, kukho iindlela ezaneleyo zokugcina ukulinganisela kwezondlo. Ngokukodwa, ukubonelelwa kweprotheyini kuya kunika imveliso yeeprotheyini zemifuno.