Iyo protein protein yekudya inogona kubudirira mune zviitiko apo, kudzikira uremu, yakajairwa zano rezvakudya uye kurovedza muviri hazvina kukwana. Seizvo zita rayo rinoratidza, kudya kweprotein kune imwe yakapfuma mumapuroteni. Pane kudaro, yakaderera mumakhahydrates.
Asi zvinoita here kudzikisa huremu nekudya nyama dzekubika, hamburger, chizi, uye bhekoni? Mhinduro kumubvunzo uyu ndeeungu, kunyangwe iwe uchifanira kufunga nezvakanaka nezvakaipa usati waishandisa. Pamusoro pe, vashandi vehutano chete ndivo vanobvumidzwa kunyorera.
Rinoshanda sei?
Vakadzi vanoda zvishoma makumi mashanu magiramu eprotini pazuvanepo huwandu hwevarume huri makumi matanhatu. Kana iwe ukatevera chikafu cheprotein, unogona kupfuura ipapo chiyero.
Kucheka kumashure makabhohaidhiretsi kunotungamira kukurumidza kurasikirwa uremu. Izvi zvinodaro nekuti muviri, usina makabhohaidhiretsi, unotanga kushandisa glucose kuita mafuta. Kana matura eizvi apera mushure memazuva mashoma, unotanga kupisa mafuta, chinova chimwe chezvinangwa zvikuru.
Ndeapi matanho ezvikafu?
Zvikafu zveprotein, senge chikafu cheDukan kana chikafu cheAtkins, chinowanzove nezvikamu zvina. Panyaya yeiyo yekutanga, zvinotevera, zvichienderana nehurefu hwayo pahuremu hwehuremu hunoda kurasikirwa.
- Kurwisa chikamu: Unlimited isina kuonda mapuroteni uye 1.5 mashupuni eoatmeal anodyiwa zuva nezuva.
- Chikamu cheCruise: Yakaonda mapuroteni anodyiwa rimwe zuva uye akaonda mapuroteni uye isina-starchy miriwo inotevera. Wedzera kune iwo maviri mashupuni eoatmeal zuva rega rega.
- Chikamu chekubatanidza: Unodya mapuroteni asina kuonda uye miriwo, mamwe makabhohaidhiretsi nemafuta, uye mafuraji maviri nemazana mashanu eoatmeal mazuva ese. Mazuva ekudya chete akaonda mapuroteni anoderedzwa kuita imwe pasvondo
- Chikamu chekudzikamisa: Mitemo yakakosha yechikamu chekubatanidza inoteverwa, asi inogona kusununguka chero bedzi huremu hunoramba hwakasimba. Oatmeal kudya kunowedzera kusvika kune matatu mashupuni pazuva.
Mapuroteni chikafu chikafu
Yakawedzera mapuroteni anogona kuuya kubva kune nyemba, nyama, nzungu, zviyo, mazai, hove dzegungwa, uye chizi. Kazhinji, nyama dzakaonda uye mukaka zvinoonekwa senzvimbo dzakanakisa dzeprotein yemhando idzi dzekudya.
Saizvozvowo, inoonekwa yakakosha kudzivirira zvikamu zvakakura zvenyama yakakora. Chero zvazvingaitika, iwe unofanirwa kubvunza chiremba kana chiremba wezvekudya usati waita shanduko yakakura mukudya kwako, uye mapuroteni madhayeti ari chaizvo.
Makwara
Isu tinosanganisa steaks nemapuroteni, asi Izvo zvakakosha kuti usarudze akaonda maronda. Icho chikonzero ndechekuti ivo vanopa yakaenzana huwandu hweprotein mukutsinhana nemafuta mashoma kwazvo. Chinhu chimwe chete ichi chinoitika nenguruve. Iyo inogona kuve yakanaka sosi yeprotein kana iwe ukasarudza chaicho kutemwa. Semuenzaniso, sirloin.
Izvo zvinofanirwa kucherechedzwa kuti, kunyangwe iri kuonda, iyo yakazara mafuta zvemukati mutsvuku nyama inoramba ichikwira kupfuura iyo yemuchena nyama. Nyama chena (huku, turkey ...) ine mafuta mashoma pane nyama tsvuku. Sezvo ganda riine mafuta akazara, ipfungwa yakanaka kuibvisa.
Pescado
Hove inotakurwa nemapuroteni uye inowanzo kuve yakaderera mumafuta. Asi kunyangwe mhando dzine mafuta akawanda, salmon kana tuna, dzinoonekwa sedzakanaka sarudzo. Chikonzero ndechekuti hove idzi dzinowanzo kuve ne omega 3 fatty acids, ayo anowanzo kuve mashoma mukudya kwevanhu vazhinji uye akakosha ekuchengetedza moyo kushanda zvizere.
Mazai
Mazai manyuko akanaka epuroteni. Zvisinei, usarasikirwe nekuona kwayo kwazvinoita mhedzisiro muropa cholesterol mwero. Zano rakanaka ndere kudzikamisa zvimwe zvekudya zvine cholesterol yakawanda, pamwe nemafuta akazara, pamazuva aunobatanidza zai pane menyu.
Zvigadzirwa zvemukaka
Mukaka, chizi uye yogati hazvingopi mapuroteni chete, asi zvakare zvinopa mukana unobatsira wecalcium yekuchengetedza mapfupa akasimba. Kuchengetedza koriori yako kutora pasi pesimba, funga yakaderera-mafuta kana isina mafuta emukaka.
Zvakadiniko nemahydrohydrate?
Aya marudzi ezvikafu anowanzo gumisa makabhohaidhiretsi akadai sezviyo, zviyo, michero, kana miriwo. Saka haufanire kusiya fiber uye nezvimwe zvakakosha zvinovaka muviri, funga kusarudza chirongwa chinosanganisirawo miriwo uye mamwe makabhohaidhiretsi.
Kuteedzera mapuroteni chikafu kunowanzoreva kudzikisira zviyo. Saka iwe unofanirwa kuve nechokwadi chekuti iwe unowana zvakanyanya kubva kwavari pese pavanowoneka pane menyu. Tora faibha uye zvimwe zvinovaka muviri zvakakosha nekusarudza zviyo zvakakwana pese pazvinogoneka.
Mazhinji mapuroteni ezvekudya anochengeta mimwe miriwo, asi kazhinji inogumira michero. Kucheka michero yako yekudya kuitira kuti isapfuure imwe nhamba yemazuva ese makabhahaidhiretsi anoita kunge asina kukuvara kwenguva pfupi.. Imwe nyaya haisi kudya michero munguva refu. Nyanzvi dzinopa zano zvakare kusanganisa iri boka rekudya mune chikafu nekukurumidza kana icho chirevo chekurema chasvika. Icho chikonzero ndechekuti iwo ane zvakakosha zvemuviri.
Iyo yemidziyo mapuroteni chikafu: imwe nzira
Haufanire kudya nyama, mukaka, kana mazai kuti uwane protein. Vezvirimwa uye vegans vanoshandisa asiri-mhuka mapuroteni sosi mune avo madhayeti.
Tofu, soy burgers, uye zvimwe zvekudya zve soya mienzaniso yezvirimwa-zvakavakirwa mapuroteni masosi. Mbesa dzinogona kupa zvakaenzana chiyero cheprotein sechidimbu chenyama, pamwe neyekuwedzera yekuti iyo fiber yezvinhu inowedzera kurerutsa kunzwa kwekuguta uye inobatsira kudzikisa LDL cholesterol (yakaipa cholesterol).