La nutrición Kubaluleke kakhulu, ukutya kukutya okubangelwa yimizimba yethu ukuze kubenamandla okwenza umsebenzi wethu.
Kukho ukutya okuninzi kwaye amaxesha amaninzi asazi ukuba zeziphi ezilungileyo kuthi. Ke, sikuxelela ukuba kukuphi ukutya okunotye kakhulu kwiiproteni kunye namafutha asezantsi, agqibeleleyo ukusinceda ukuba sinciphise umzimba kwaye sandise izihlunu.
Isondlo esifanelekileyo sisitshixo ekugcineni impilo entle, Akufanele usebenzise kakubi naliphi na iqela lokutya, nangona kunjalo, ngeli xesha sifuna ukukuxelela ukuba kukuphi ukutya okunotye kakhulu kwiprotheyini kwaye kwangaxeshanye kunamafutha asezantsi.
Iiproteni ziyimacronutrient esisiseko kwaye kufuneka sizifumane kokukutya okusemgangathweni. Zifumaneka kwinani elikhulu lokutya okufikelelekayo kubo bonke, nangona kunjalo, ayizizo zonke izinto zokutya ezityebileyo kwiiprotein ezisempilweni.
I-protein ephezulu, ukutya okunamafutha asezantsi
Kufuneka sizifumane iprotein ephezulu, ukutya okunamafutha asezantsi ukukhusela umzimba wethu, ngaloo ndlela siya kuba nakho ukugcina ubunzima bemisipha efanelekileyo kwaye baya kukunceda ukuba uwonyuse ngokufanelekileyo.
Ukutya okune-protein eninzi kuyagcwalisa, Sincede sinciphise umzimba kwaye kufuneka sakhe izihlunu Iprotheyini engaphezulu oyisebenzisayo uya kunceda ukukhusela izihlunu zakho, inkcitho yekhalori kunye nomsebenzi wemetabolism yakho uya kwanda.
Imifuno
Oku kutya kukuncinci kuneeprotheyini ezininzi ukongeza kwiicarbohydrate. Banikezela ngesixa esikhulu samandla.
- I-Soy yeyona iqulethe eyona protein. Kwiigram ezili-100 uya kuba negalelo emzimbeni 37 iigrem zeprotheyini, iphindaphindwe kabini kuneeproteni esizifumana enyameni.
- Iilentile banegalelo Iigrama ezingama-23 nge-100 yeegram.
- Iichickpeas kunye neembotyi ngeenxa zonkee 19 iigram.
Ezi proteni zivela kwimvelaphi yezityalo ke yindlela elungileyo yabantu abatya inyama ukwandisa umthamo wabo weprotein. Ngaphandle kweeproteni okanye iicarbohydrate, zikwaluncedo ekwandiseni iivithamini kunye neeminerali emzimbeni.
Amantongomane
Siyazi ukuba amandongomane akufuneki aphathwe gadalala, anenqwaba yeeasidi ezinamafutha ezinokusenza sityebe, ke ngoko, Iingcali zesondlo zincoma isixa seegrama ezingama-30 ngosuku.
Luhlobo olusempilweni kakhulu lokutya komzimba, amafutha aqulathiweyo anexabiso eliphezulu lebhayiloji, i-omega 3 acid ezisinceda ukulawula kunye nokulawula amanqanaba e-cholesterol egazini elenza ukuba inkqubo yethu isebenze ngokufanelekileyo.
- Amandongomane aqulathe iigrem ezingama-24 zeprotheyini kwiigram ezili-100. Nangona abaninzi beqonda ukuba amandongomane aphakathi kosapho lwembotyi.
- Pistachos zuza iigram ezili-19 zeprotheyini kwiigram ezili-100. Kufuneka zenziwe ngokumodareyitha ukuze zingatyebisi.
Kuya kufuneka sikhethe amandongomane aqhotsiweyo, jonga iindidi zendalo kuba amandongomane aqhotsiweyo kunye netyiwa awanoncedo kangako.
Seitan
Kusenokwenzeka ukuba ukhe weva ngaye Seitan, okanye wakhe wayibona evenkileni. Ihlala inxulumene nokutya okuyilelwe abo bathatha isigqibo sokugcina ukutya kwemifuno okanye i-vegan, nangona kunjalo, kuyindlela elungileyo ukuba sifuna ukonyusa ukungena kweeprotein ngendlela elula neyendalo.
El I-seitan ifunyenwe kwingqolowa, yiprotein yengqolowa, i-gluten eyiqulethe iphezulu ngaxeshanye neprotein. Iyaziwa njengenyama yemifuno, kuba ikukutya okuguquguqukayo okunokuthi kuguqulwe ngokulula kube yinyama, inyama egayiweyo okanye iibhola zenyama.
Seitan inikeza iiprotheni ezisemgangathweni Kuba ifunyenwe kwiprotein yengqolowa, lukhetho olufanelekileyo kuba ukutya kunokutya okunamafutha. Inezibonelelo ezintle kwaye ayifanelanga ukutyeshelwa ukuba ukusetyenziswa kwenyama kuncitshisiwe ngokupheleleyo.
Umhlophe weqanda
Iqanda lidliwe kwihlabathi liphela kwaye icandelo elimhlophe lilungele ukwanda kweeproteni ngendlela yendalo, ekhuselekileyo nesebenzayo emzimbeni wethu. Iqanda ngalinye libonelela nge-6 gram yeprotheni Kwinxalenye emhlophe kwaye ayiqulathanga mafutha kuba ijolise kwisikhupha.
Umxholo weqanda kukuba sinokuwahlula ngokulula amalungu alo ukuze sitye oko sikufunayo ngelo xesha.
Intlanzi kunye nokutya kwaselwandle
Singafumana ukutya okunotye kakhulu kwiprotein kunye namafutha asezantsi kwiqela leentlanzi, kule meko, kufuneka sigxile kuyo ikhowudi kunye netyhuna kuba banegalelo 21 igramas kwi-100 nganye yemveliso.
Kwelinye icala, ukuba uyathanda ukutya kwaselwandle, musa ukuyeka ukutya iminweba, Zinempilo kwaye zigcwele ziiprotein, kuba iigram ezili-100 zibonelela 23 yeeprotheyini. Zingasetyenziswa ngeendlela ezininzi, nangona ezona zilungileyo kwaye zibonisiwe zihanjisiwe ukugcina iipropathi zazo zesondlo zihambelana.
Ijeli
La ijeli Inokusetyenziswa okuninzi ekhitshini, nangona singayisebenzisa njenge dessert. Kwimeko apho, kufuneka fumana iswekile mahala nakwimeko yendaloKuya kufuneka sijonge iilebheli kunye nezithako zayo.
IGelatin iqulethe Iigram ezingama-84 zeprotheyini kwiigram ezili-100 yemveliso. Iijellies ezenziwe ngeentlanzi Zizo ezineeproteni ezininzi kwaye zinemvelaphi yendalo. Iikhemikhali zejelatin zineprotein kodwa zinobungakanani obuncinci.
Iiprotheni ziyangcangcazela
Mhlawumbi enye yeendlela ezikhawulezayo zokunyusa umthamo weprotein ekudleni kwethu kuba uxinzelelo luphezulu kakhulu. Iiprotein ezityebileyo kufuneka zingasetyenziswa gwenxa kuba inokubangela umonakalo, nakuphi na ukugqithisa kunxamnye.
Abakhi bomzimba okanye iimbaleki bafuna ezona protein zivelisayo, zonyusa kwaye zikhusele ubunzima bemisipha. Unokujonga iimveliso ezityebileyo kwiiproteni kwiivenkile ezizodwa, nangona eyona nto ifanelekileyo kukuzifumana kukutya kwendalo nokukhuselekileyo.
Isibindi
Kule meko, isibindi, nangona singatyiwa njengenyama, Isinika iigram ezingama-20,5 kwiigram ezili-100 zesibindi esizisebenzisayo. Kuyathakazelisa ukuyifaka ekutyeni kwethu ukuba sijonge ukwandisa iiprotein, nangona kufuneka kuthathelwe ingqalelo ukuba isibindi sinenxalenye yamafutha. Ukongeza, kulungile ukonyusa umthamo wentsimbi emzimbeni wethu.
Ishizi ephilisiweyo
Kule meko, Kwakhona itshizi ephilisiweyo inokuba kokunye ukutya okubonisiweyo ukwandisa iiprotheyini, nangona besisoloko sinxulumene nepesenti ye-calcium.
Jonga iitshizi eziphilisiweyo, zinamanzi amancinci kwaye zonke izakha mzimba zigxile ngakumbi, thelekisa iigrama zeprotheyini kwiilebheli, khetha itshizi njengokhetho lokuqala IParmesan kwaye ke itshizi imanchegos.
Kolu luhlu uya kufumana ukutya okuneprotheyini eninzi kunye namafutha asezantsi, Khange sithethe ngenyama yemvelaphi yezilwanyana, besifuna ukunikela enye iseti yokhetho Oko akunakuthathelwa ngqalelo xa sifuna ukwandisa elo qela lezakhamzimba.