Iingxoxo phakathi kwabadla "inyama" kunye nemifuno ayipheli: ookuqala bacinga ukuba iprotheni iyimfuneko kakhulu ekusebenzeni komzimba wethu kunye ne-0.5 g ekhuthazwayo yinto. Owesibini bakholelwa ngokunyanisekileyo ukuba sinelisekile ngenani elithile leeprotheni zezityalo, kwaye, ngokubanzi, umzimba unako ukuhlanganisa zonke iimino ezifunekayo ngokuzimela. Asiyi kunqumla kwihlombe, siya kuqonda ngokucacileyo isitatimenti ngasinye ngokulandelelana, kwaye ngexesha elifanayo sixoxe malunga nequkethe iprotheni.
Imifuno kunye nezilwanyana
Kwiindawo ezininzi zokutya, iprotheni ayikho ngaphantsi kwenkukhu okanye ubisi. Nangona kunjalo, umzimba wethu uklanyelwe ngendlela enokuthi iyingxenye yeprotheni ihlala ixakeke, yonke into iyadityaniswa kumchamo. Kweemveliso zityalo, iprotheni igxinwa kakhulu kunezilwanyana, kwaye oku akunakuphikiswa.
Isistim
Phakathi kwabalandeli beendlela ezahlukeneyo zokulahlekelwa ubunzima kangangeminyaka emininzi, ukupheka kwama-spores ngaphezu kweprotheyini efunekayo ekulahlekeni kwesisindo. Ngesinye isikhathi saxelelwa ukuba iphrotheni eninzi, kulula ukuba ukhululeke, kwaye ngenxa yoko, abaninzi besifazane babetha iintso zabo nesibindi.
Ukuba awukho emdlalweni wezemidlalo, khetha u-aerobics ukukhanya, ulula- ngokuba wena, ngokuthe tye uza kuba ngu-0.5 g yeprotheni nge-1 kg yesisindo somzimba. Kwimeko yokutyelela ngokunyanisekileyo kwi-gym, uthando olungenakulinganiswa kunye nezilwanyana, i-bar kunye nezinye "izisindo", izihlunu zakho zifuna ukwandisa umlinganiselo - kufika kwi-3 g nganye kwi-1 kg yesisindo somzimba.
Kwaye enye into, kukho i-amino acids ezitshintshileyo (ezo sizenzileyo), kwaye zingenakudalwa (ezingenakulinganiswa). Umzimba wokuqala ungadala ngokuzimela, okwesibini - hayi, phantsi kweemeko. Ngoku kunengqiqo ukuthetha ngeemveliso eziqulethe iiprotheyini ukuze zizalise ezo zinto zibaluleke kakhulu ze-amino acid.
Protein yezilwanyana
Inyaniso yokuba iprotheni yezilwanyana ifakwa lula - sele sidlulile. Ngoku malunga nokuba uyifumana phi na ngoku:
- inkukhu;
- inyama ebomvu;
- inyama yokutya - turkey nomvundla;
- iqanda elimhlophe;
- ubisi;
- i-cottage cheese;
- iintlanzi kunye neelwandle;
- ieshizi ezinzima;
- kefir.
Zonke ezi mveliso ziqulethe kuphela iiprotheyini, kodwa kunye namafutha, kwaye kungekhona kwixabiso elincinci. Ungakulibali ukuba ukutya kweeprotheni kufuneka kukhethe ukukhetha inyama ephantsi yeoli, inkukhu ngaphandle kwesikhumba, kunye nemveliso yobisi enomxholo weoli u-2.5-3%. Ngokumalunga neentshizi, umxholo weoli ufikelela kuma-40% uvumelekile apha.
Protein
Ekubeni i-vegetarianism iyakwazi ngoku, kungakhathaliseki ukuba yinto engcono kakhulu yokugaya, simele sixelele ukuba zeziphi izityalo eziqulethe iiprotheni.
Masiqale ngamantongomane:
- iilummond kunye neoli ye-alimondi;
- Ama-walnuts aseGrike;
- imisedare;
- i hazelnuts;
- izakhi ze macadamia;
- NeBrazil nut.
Zonke zizondla ngokwaneleyo, ngoko ungayikhohlwa malunga nomlinganiselo wenani.
Okubaluleke kunabo bonke, iprotheni yemifino ixutywa kwizityalo, kodwa, ubuncinci ngokudibanisa neprotheyini yezilwanyana, kufuneka ukwazi ukuba luhlobo luni lwe-croup equkethe iprotheni:
- buckwheat;
- lentile;
- chickpea;
- ipeysi;
- iparele yebhali;
- ilayisi;
- oats;
- kynva;
- iigqabi.
Inhlanganisela efanelekileyo kakhulu yiprotheni yezilwanyana kunye nemifuno kwisitya esinye. Yingakho sincoma ukuba udibanise inyama, intlanzi kunye nemveliso yobisi kunye neprotheni yemifino, umzekelo, kunye nemifuno.
Yiyiphi imifuno enamaprotheni:
- i-asparagus;
- zucchini;
- zucchini;
- ithanga;
- beet;
- iifatata;
- IBrussels ihluma.
- Uninzi lweeprotheni kwimbewu:
- ithanga;
- i sunflower;
- sesame;
- sesame;
- ilinen.
Esiqhamo seprotheni sisincinci, kodwa kunjalo, kunjalo. Ngoko, akunangqiqo ukufumana ukuba zeziphi iziqhamo eziqulethe iprotheni:
- avocado;
- khiwane;
- kakhukhunathi.
I-Dietology ingathiwa isayensi efundisa ukuba siyazi umlinganiselo kuyo yonke into. Ukungabikho kweprotheyini kuya kubangela ukuphelelwa ngumzimba, ukulahleka kweenwele kunye nezipikili ezinobumba, isikhumba esomileyo, ubuthathaka kunye neengxaki zombono. Kwaye iprotheni engaphezulu, njengoko sithe satshilo, iya kubangela intlungu kunye nesibindi, kunye nokukhokelela ekunxilweni komzimba, ekubeni ngexesha lokuphulwa kweeprotheni kungekhona nje kuphela i- amino acids kodwa kunye nemveliso yokubola yokucola.