Inyaniso yokuba iprotheni iyisiseko sobomi ayinakuqinisekiswa, kuba nguye othabatha inxaxheba ekwakheni izicubu zomzimba zomzimba, unceda ukwandisa, ukukhula nokwandisa ukugaya ukutya kwamavithamini kunye neemaminerali. Kuphi ukutya okuyona ininzi iprotheni, kuya kuxutyushwa kule nqaku.
Ziziphi iiprotheyini?
Ngokuxhomekeke kwimvelaphi yemvelaphi, zonke iiproteni zokutya zingahlukana zizilwanyana kunye nemifuno. Kulula ukufumana iimveliso ezivela kwiindidi ezahlukileyo apho inani leprotheni lilingana nelinganayo, umzekelo, iilenti kunye neembotyi kule ntlukwano zingathelekiswa nenyama okanye ingulube. Kule nkalo, abalandeli bemifuno bayakholelwa ukuba ukugcina ubomi obuqhelekileyo banele ukondla iiprotheyini zemifuno kuphela, kunye nezilwanyana onokuyinqabela, kodwa kungekhona into elula. Kuninzi kuxhomekeke kwinqanaba leproteyini yokutya kunye nemveliso nganye inayo.
Ukuba unomdla apho ukutya kunokuqulethe iiprotheni, kufuneka ubhekise kuloluhlu olungezantsi, luhlanganiswe ngokwezinga lokunciphisa ukugaya:
- amaqanda kunye nemveliso yobisi. Ukususela ekugqibela unokwazi ukwahlula ushizi, i-cottage shiese, i-yogurt, i- kefir , ubisi;
- inyama yezilwanyana ezincelisayo, iinkukhu kunye nentlanzi, kunye ne-soy. Ukususela kokuqala unokwahlula i-veal, i-steak ye-steak, i-turkey, inkabi, inkukhu, i-pollock, amaqanda eentlanzi, i-salmon e-pinki, i-pike, i-pike, i-pike;
- iimbotyi kunye neentonga;
- okusanhlamvu - i-chickpeas, i-pasta, i-pearl ibhali, i-millet, i-buckwheat, irayisi, ibhali.
Ngoku kuyacaca ukuba kukuphi ukutya okutsalwa kwiprotheni, kodwa ukususela kule ndawo kukutya kuphela. Ukuba sicinga ukuba abafazi badinga i-1 g yeprotheni nganye nge-1 kg yesisindo, kunye namadoda angama-0.2 gram ngaphezulu, ngoko kuvela ukuba isantya sosuku ngalunye sabasetyhini esingama-70 igrama ezili-105, kunye namadoda anesigidi esifanayo, 126 amagremu . Ukuqwalasela ukuba kukuphi ukutya okunomthamo omkhulu weprotheni, kwaye kuyafaneleka ukwenza ukutya kwakho kwansuku zonke. Kule meko, iprotheni inokuhlukaniswa ngokulinganayo kwizidlo ezi-5, kwaye kusenakuvinjelwa ukunika ininzi yesidlo sasekuseni, isidlo sakusihlwa kunye nesidlo, umzekelo, i-20% ukuya kokutya kokugqibela nokugqibela, i-45% yokutya, kunye ne-5% ukuya kwintlanu.
Imveliso kunye neentlanzi zisetyenziselwa ukulungiselela isidlo sakusihlwa, kodwa njengokusasa kwasekuseni, iimveliso zobisi ezimnandi kunye nobusi. I-snack efanelekileyo yintlanzi, imbewu, izityalo. Imifuno ingaba neeprotheyini ngee-degrees ezahlukeneyo. Ezi ziquka i-zucchini, i-asparagus, iitapare, ihluma zaseBrussels, i-avocado, iikomkom.