Ukudla kwamaprotheni kungaphumelela ezimweni lapho, ukunciphisa umzimba, isu elijwayelekile lokudla nokuvivinya umzimba alanele. Njengoba igama layo likhombisa, ukudla kwamaprotheni kunothile ngamaprotheni. Esikhundleni salokho, iphansi kuma-carbohydrate.
Kodwa kungenzeka yini ukwehlisa isisindo ngokudla ama-steak, ama-hamburger, ushizi kanye nebhekeni? Impendulo yalo mbuzo inguyebo, noma kunjalo kufanele ucabangele izinzuzo nobubi ngaphambi kokuwusebenzisa. Ngaphezu kwalokho, ochwepheshe bezempilo kuphela abagunyaziwe ukuba babhale.
Isebenza kanjani?
Abesifazane badinga okungenani amagremu ama-50 wamaprotheni ngosukungenkathi inani lamadoda lingama-60. Uma ulandela ukudla kwamaprotheni, ungadlula kude lelo nani.
Ukunciphisa ama-carbohydrate kuholela ekunciphiseni isisindo ngokushesha. Lokhu kungenxa yokuthi umzimba, ongenawo ama-carbohydrate, uqala ukusebenzisa i-glucose kukaphethiloli. Lapho izinqolobane zalokhu seziqediwe ngemuva kwezinsuku ezimbalwa, uqala ukushisa amanoni, okungenye yezinjongo ezinkulu.
Yiziphi izigaba zokudla?
Ukudla kwamaphrotheni, njengokudla kwamaDukan noma ukudla kwe-Atkins, imvamisa kunezigaba ezine. Endabeni yokuqala, kuba ngokulandelayo, ngokuya ngobude bayo enanini lesisindo esidinga ukulahleka.
- Isigaba sokuhlaselwa: Amaprotheni angenamkhawulo anciphile nezipuni eziyi-1.5 ze-oatmeal zidliwa nsuku zonke.
- Isigaba se-Cruise: Amaprotheni anciphile adliwa ngolunye usuku bese kuthi amaprotheni anciphile nemifino engeyona yesitashi ngokulandelayo. Faka kulawo wezipuni ezimbili ze-oatmeal nsuku zonke.
- Isigaba sokuhlanganiswa: Udla amaprotheni nemifino engenamkhawulo, amanye ama-carbohydrate namafutha, nezipuni eziyi-2.5 ze-oatmeal nsuku zonke. Izinsuku zokudla amaprotheni amancane kuphela zincishisiwe zibe yinye ngesonto.
- Isigaba sokuzinzisa: Imithetho eyisisekelo yesigaba sokuhlanganisa iyalandelwa, kepha ingakhululeka inqobo nje uma isisindo sihlala sizinzile. Ukudla kwe-oatmeal kukhuphukela kwizipuni ezintathu ngosuku.
Ukudla kokudla kwamaphrotheni
Amaprotheni angeziwe angaqhamuka kubhontshisi, inyama, amantongomane, okusanhlamvu, amaqanda, ukudla kwasolwandle noshizi. Ngokuvamile, inyama enomzimba kanye nobisi kubhekwa njengemithombo engcono kakhulu yamaprotheni kulezi zinhlobo zokudla.
Ngokufanayo, kubhekwa njengokubalulekile ukugwema izingxenye ezinkulu zenyama enamafutha. Kunoma ikuphi, kufanele ubonane nodokotela noma isazi sokudla ngaphambi kokwenza ushintsho olunzulu ekudleni kwakho, futhi izidlo ezinamaprotheni zinjalo impela.
Amakhadi
Sihlanganisa ama-steaks namaprotheni, kodwa kubalulekile ukukhetha ukusikeka okuncane. Isizathu ukuthi ahlinzeka inani elifanayo lamaprotheni ngokushintshanisa ngamafutha amancane kakhulu. Kwenzeka into efanayo nangengulube. Kungaba umthombo omuhle wamaprotheni uma ukhetha ukusikeka okulungile. Isibonelo, i-sirloin.
Kumele kuqashelwe ukuthi, yize inciphile, amafutha agcwele enyama ebomvu azoqhubeka nokuba ngaphezulu kunenyama emhlophe. Inyama emhlophe (inkukhu, ikalikuni ...) iqukethe amanoni amancane kakhulu kunenyama ebomvu. Njengoba isikhumba siqukethe amafutha agcwele, kuwumqondo omuhle ukusikhipha.
I-Pescado
Inhlanzi ilayishwa amaprotheni futhi ngokuvamile ayinamafutha amaningi. Kepha nezinhlobo ezinamafutha amaningi, njenge-salmon noma i-tuna, zibhekwa njengezinqumo ezinhle. Isizathu ukuthi lezi zinhlanzi ngokuvamile ziqukethe i-omega 3 fatty acids, evame ukuba yindlala ekudleni kwabantu abaningi futhi iyisihluthulelo sokugcina inhliziyo isebenza ngokugcwele.
Amaqanda
Amaqanda angumthombo omuhle wamaprotheni. Noma kunjalo, ungalahlekelwa yimiphumela yayo kumazinga we-cholesterol egazini. Isu elihle ukukhawulela okunye ukudla okune-cholesterol eningi, kanye namafutha agcwele, ezinsukwini lapho ufaka iqanda kwimenyu.
Imikhiqizo yobisi
Ubisi, ushizi kanye neyogathi akugcini ngokunikeza amaprotheni kuphela, kodwa futhi kunikela ngomthamo owusizo we-calcium ukugcina amathambo eqinile. Ukugcina ikhalori lakho lilawulwa, cabanga ngobisi olungenamafutha amancane noma olungenamafutha.
Kuthiwani ngama-carbohydrate?
Lezi zinhlobo zokudla zivame ukukhawulela ama-carbohydrate afana nokusanhlamvu, okusanhlamvu, izithelo noma imifino. Ngakho-ke akudingeki ulahle i-fiber nezinye izakhi zomzimba ezibalulekile, cabanga ukukhetha uhlelo olufaka imifino kanye namanye ama-carbohydrate.
Ukulandela iprotheni yokudla ngokuvamile kusho ukunciphisa okusanhlamvu. Ngakho-ke udinga ukuqinisekisa ukuthi uzuza kakhulu kuzo njalo lapho zivela kwimenyu. Thola i-fiber nezinye izakhi zomzimba ezibalulekile ngokukhetha okusanhlamvu okuphelele lapho kungenzeka khona.
Ukudla okuningi kwamaprotheni kugcina imifino, kepha kuvame ukukhawulela izithelo. Ukusika ukudla okudla izithelo zakho ukuze ungadluli inani elithile lama-carbohydrate nsuku zonke kubonakala kungenangozi okwesikhashana.. Olunye udaba aludli izithelo ngokuhamba kwesikhathi. Ochwepheshe bacebisa ukufaka kabusha leli qembu lokudla ekudleni ngokushesha lapho umgomo wesisindo usufinyelelwe. Isizathu ukuthi aqukethe izakhamzimba ezibalulekile emzimbeni.
Ukudla kwamaprotheni okudla imifino: okunye
Ukuze uthole amaprotheni, awudingi ukudla inyama, ubisi, noma amaqanda. Ama-Vegetarians kanye nama-vegans basebenzisa imithombo yamaprotheni engeyona eyezilwane ekudleni kwabo.
I-Tofu, ama-soya burger, kanye nokunye ukudla kwesoya kuyizibonelo zemithombo yamaprotheni asekelwe ezitshalweni. Imidumba inganikeza cishe inani elifanayo lamaprotheni njengocezu lwenyama, ngokungeziwe ukuthi okuqukethwe kwayo kwe-fiber kwandisa umuzwa wokusutha futhi kusiza ukunciphisa i-LDL cholesterol (i-cholesterol embi).