La nutrición Kubaluleke kakhulu, ukudla kunguphethiloli okudingwa ngumzimba wethu ukuze ube namandla futhi ngaleyo ndlela kuthuthukise ukusebenza kwethu.
Kukhona ukudla okuningi futhi izikhathi eziningi asazi ukuthi yikuphi okulungele thina. Ngemuva kwalokho, siyakutshela ukuthi yikuphi ukudla okunothile ngamaprotheni futhi unamafutha amancane, alungele ukusisiza ukuba sinciphise isisindo futhi sandise imisipha.
Ukudla okunomsoco kuyindlela yokugcina impilo enhle, Akufanele usebenzise kabi noma yiliphi iqembu lokudla, kodwa-ke, kulokhu sifuna ukukutshela ukuthi yikuphi ukudla okucebe kakhulu kunamaprotheni futhi ngasikhathi sinye okunamafutha amancane.
Amaprotheni yi-macronutrient eyisisekelo futhi kufanele sizithole ekudleni okuhle kakhulu. Kutholakala enanini elikhulu lokudla elifinyeleleka kubo bonke, noma kunjalo, akukhona konke ukudla okunothe ngamaphrotheni okunempilo.
Amaprotheni aphezulu, ukudla okunamafutha amancane
Kufanele sizithole lezo amaprotheni aphezulu, ukudla okunamafutha amancane ukuvikela umzimba wethu, ngaleyo ndlela sizokwazi ukugcina isisindo esihle semisipha futhi sizokusiza nokuthi uwukhulise ngempumelelo.
Ukudla okunothe kakhulu kwamaphrotheni kuyagcwalisa, isisize sinciphise isisindo futhi kuyadingeka ukwakha imisipha. Amaprotheni owasebenzisayo uzosiza ukuvikela imisipha yakho, izindleko zekhalori nomsebenzi we-metabolism yakho uzokwanda.
I-Legumes
Lokhu kudla okuncane kunenani elikhulu lamaprotheni ngaphezu kwama-carbohydrate. Banikeza inani elikhulu lamandla.
- I-Soy iyona equkethe amaprotheni amaningi. Ngamagremu ayi-100 uzonikela emzimbeni 37 amagremu wamaprotheni, iphindwe kabili kunamaprotheni esiwathola enyameni.
- Amalenti banikela 23 amagremu ngamagremu ayi-100.
- Chickpeas nobhontshisi nxazonkee 19 amagremu.
Lawa maprotheni aqhamuka ezitshalweni ngakho-ke kuyindlela enhle yabantu abadla imifino ukwandisa umthamo wabo wamaprotheni. Ngaphandle kwamaprotheni noma ama-carbohydrate, kuyasiza futhi ukukhulisa amavithamini namaminerali emzimbeni.
Izithelo ezomile
Siyazi ukuthi amantongomane akufanele ahlukunyezwe, anenqwaba yama-acid anamafutha angasenza sibe ngamafutha, ngakho-ke, izazi zokudla zincoma inani lamagremu angama-30 ngosuku.
Luhlobo lokudla okunempilo kakhulu komzimba, amafutha aqukethe anenani eliphakeme lezinto eziphilayo, ama-omega 3 acids asisiza ukulawula nokulawula amazinga e-cholesterol egazini okwenza uhlelo lwethu lusebenze kahle.
- Amakinati aqukethe amagremu angama-24 wamaprotheni ngamagremu ayi-100. Yize abaningi bebona ukuthi amakinati angaphakathi komndeni we-legume.
- Pama-isto azuza amagremu ayi-19 wamaprotheni ngamagremu ayi-100. Kumele zisetshenziswe ngokulinganisela ukuze zingabi nesisindo.
Kufanele sikhethe amantongomane athosiwe, sibheke okuhlukile kwemvelo ngoba amantongomane othosiwe nosawoti awasizi ngalutho.
Seitan
Kungenzeka wake wezwa ngaye Seitan, noma wake wayibona esitolo. Ihlala ihlobene nokudla okwenzelwe labo bantu abathatha isinqumo sokugcina ukudla okudla imifino noma i-vegan, kepha-ke, kuyindlela enhle kakhulu uma sifuna ukukhulisa ukudla kwamaprotheni ngendlela elula nengokwemvelo.
El I-seitan itholakala kukolweni, yiprotheni kakolweni, i-gluten ayiqukethe iphezulu ngasikhathi sinye ne-protein. Yaziwa njengenyama yemifino, ngoba futhi ukudla okuguquguqukayo okungaguqulwa kalula kube ama-steaks, inyama egayiwe noma ama-meatballs.
Seitan inikeza amaprotheni asezingeni Njengoba itholakala kumaprotheni kakolweni, kuyindlela enhle ngoba lokhu kudla kunamafutha amancane. Inezinzuzo ezinkulu futhi akufanele kunganakwa uma ukusetshenziswa kwenyama kuncishiswe ngokuphelele.
Umhlophe weqanda
Iqanda lidliwe emhlabeni wonke kanti ingxenye emhlophe ilungele ukukhulisa amaprotheni ngendlela engokwemvelo, ephephile futhi esebenzayo emzimbeni wethu. Iqanda ngalinye linikela ngamagremu ama-6 wamaprotheni engxenyeni emhlophe futhi ayinamafutha ngoba kugxilwe esikhunjini.
Umqondo weqanda ukuthi singahlukanisa kalula izingxenye zalo ukuze sisebenzise lokho esikudingayo ngaleso sikhathi.
Izinhlanzi nezinhlanzi zasolwandle
Singathola nokudla okunothe ngamaprotheni namafutha amancane ngaphakathi kweqembu lezinhlanzi, kulokhu, kufanele sigxile kukho i-cod ne-tuna ngoba banikela 21 amagremus ngomkhiqizo ngamunye.
Ngakolunye uhlangothi, uma uthanda ukudla kwasolwandle, ungayeki ukudla izimfanzi, ziphilile futhi zigcwele amaprotheni, ngoba amagremu ayi-100 ahlinzeka 23 amagremu wamaprotheni. Zingadliwa ngezindlela eziningi, yize okungcono kakhulu futhi okukhonjisiwe kushunqiselwa ukugcina izakhiwo zazo zokudla okunempilo zingaphelele.
UJelly
La jelly Inokusetshenziswa okuningi ekhishini, yize singakudla futhi njenge-dessert. Uma kunjalo, kufanele thola ushukela mahhala futhi usesimweni semvelo kakhuluKufanele sibheke ukufakwa ilebula nezithako zalo.
I-Gelatin iqukethe 84 amagremu wamaprotheni ngamagremu ayi-100 yomkhiqizo. AmaJellies enziwe ngenhlanzi Yibo abanamaprotheni amaningi futhi abanemvelaphi yemvelo. Ama-gelatins amakhemikhali nawo aqukethe amaprotheni kepha ngobuningi obuncane.
Amaprotheni ayanyakaza
Mhlawumbe enye yezindlela ezisheshayo zokwandisa umthamo wamaprotheni ekudleni kwethu ngoba ukuhlushwa kuphakeme kakhulu. Ukunyakaziswa okunothe kwamaphrotheni akufanele kuhlukunyezwe ngoba kungadala umonakalo, noma ikuphi ukweqisa kunenkinga.
Abakhi bomzimba noma abasubathi badinga amaprotheni amaningi ukukhiqiza, ukwandisa nokuvikela ubukhulu bemisipha. Ungabheka imikhiqizo ecebile ngamaprotheni ezitolo ezikhethekile, yize okulungile ukuyithola ekudleni okungokwemvelo nokuphephile.
Isibindi
Kulokhu, isibindi, noma singadliwa njengenyama, Isinika amagremu angama-20,5 kuwo wonke amagremu ayi-100 wesibindi esiwadlayo. Kuyathakazelisa ukukufaka ekudleni kwethu uma sifuna ukwandisa amaprotheni, noma kunjalo kufanele sikhumbule ukuthi isibindi naso sinengxenye enamafutha. Ngaphezu kwalokho, kuhle ukukhulisa umthamo wensimbi emzimbeni wethu.
Ushizi ophulukisiwe
Kulokhu, futhi ushizi ophulukisiwe ungaba okunye kokudla okukhonjiswe kakhulu ukwandisa amaprotheni, yize besilokhu sikuhlobanisa nephesenti layo le-calcium.
Bheka ushizi ophulukisiwe, aqukethe amanzi amancane futhi zonke izakhi zawo zigxile kakhulu, qhathanisa amagremu wamaprotheni kumalebula, khetha ushizi njengenketho yokuqala IParmesan bese kuthi ushizi manchego.
Kulolu hlu uzothola ukudla okunamaprotheni amaningi kanye namafutha amancane, Asikhulumanga ngenyama yemvelaphi yezilwane, besifuna ukunikela olunye uchungechunge lwezinketho lokho kungenzeka kunganakwa lapho sifuna ukwandisa lelo qembu lezakhamzimba.