Ukudla okuzuza isisindo semisipha kubaluleke njengokuvivinya umzimba ekwakheni umzimba onamandla. Uma umgomo wakho ukuqinisa imisipha, kufanele uphonsele inselelo umzimba wakho ngokuzivocavoca umzimba ngenkathi uwuxhasa ngokudla okufanele.
Thola iziphi izakhamzimba ezingakwazi ukuswela ekudleni kwakho futhi yikuphi ukudla okuhle kakhulu ukuzuza ubukhulu bemisipha, zombili imvelaphi yezilwane kanye nalezo ezilungele abantu abadla inyama kanye nemifino.
Ukudla nobukhulu bemisipha
Kukhona ukudla okuningi ukuthola isisindo semisipha. Eziningi zazo zicebile ngamaprotheni. Amaprotheni ayisihluthulelo, njengoba esiza imisipha yakho ukuba ilulame futhi ikhule ngemuva kokuqeqeshwa.
Kepha ukuqeqeshwa ukuthola imisipha kuwumsebenzi odinga kakhulu umzimba, yingakho amaprotheni enganele. Ama-carbohydrate namafutha nakho kuyadingeka. Lokhu kudlala indima ebaluleke kakhulu ekudleni kwabasubathi ngenxa yokujova kwabo amandla.
Kulolu hlu olulandelayo uzothola nokudla okunothe amavithamini namaminerali. Futhi ukuthi, ukuze sikwazi ukwenza kahle kakhulu ngesikhathi sokuzivocavoca, asikwazi ukushiya noma yisiphi isakhi eceleni. Umzimba wabasubathi udinga iphakethe eliphelele.
Salimoni
Le nhlanzi ithathwa njengeyiphumelela kakhulu ukuthola imisipha. Isizathu esakho ukudla okuphezulu kwamaprotheni, emi cishe ngamagremu angama-20 wamaprotheni kuwo wonke amagremu ayi-100 alokhu kudla.
Abantu abafuna ukuthola ubukhulu bemisipha, kanye nabo bonke abasubathi bebonke, bangazuza lukhulu ku-omega 3 fatty acids. I-Salmon inamazinga aphezulu we-omega 3, amafutha ayisisekelo emisipha. Futhi sengathi lokho bekunganele, sithola kule nhlanzi amavithamini ambalwa weqembu B.
I-Tuna
Ngaphezu kokunikela ngokuzungezile 25 amagremu wamaprotheni nge-100 yokudla, i-tuna imele umjovo omuhle wamavithamini, kufaka phakathi uvithamini A, uvithamini B12, i-niacin, novithamini B6.
Uma sengeza kulokho okwakhe ucebile ku-omega 3 fatty acids (okuhlobene nempilo yemisipha) kulula ukuqonda ukuthi kungani le nhlanzi ithandwa kangaka ngabakhi bomzimba.
Isifuba senkukhu
Ukungatholi amaprotheni anele kungakuvimbela ekufinyeleleni imigomo yakho yemisipha. Ihlanganiswe nabakhi bomzimba, isifuba senkukhu sigcwele amaprotheni, ifinyelela kuma-31 amagremu ngamagremu ayi-100.
Lokhu kudla futhi inikeza i-niacin nevithamini B6. Lezi zakhi zomzimba zisiza umzimba ukuthi usebenze kahle ngesikhathi sokuvivinya umzimba.
Inyama ebomvu
Inkomo ingakhuphula inani lemisipha etholwe ngokuqeqeshwa kwamandla. Isizathu ukuthi kunjalo ilayishwe amaprotheni, kanye no-B amavithamini, amaminerali, kanye ne-creatine.
Ukugcina amakhalori akho enyama kuwumqondo omuhle noma ngabe uzama ukuthola imisipha. Ngokwalesi sizathu kungakuhle ukhethe inyama engenamafutha enamafutha amancane.
I-egg
Amaqanda ahlala evela ezinhlwini zokudla okuthandayo ukuthola imisipha. Futhi akumangazi, ngoba amaprotheni abawanikezayo azuzisa ikakhulukazi imisipha. Lokhu kudla iqukethe i-leucine, i-amino acid esiza ekwakheni umzimba.
Enye inzuzo yokuthatha amaqanda maqondana nokwanda kwesisindo semisipha ngumthelela wayo we-choline, okuyi kubambezela ukuqala kokukhathala ngesikhathi sokuvivinya umzimba. Futhi akumele sikhohlwe amavithamini B anamandla.
I-yogurt yamaGrikhi
Ubisi hlanganisa amaprotheni wokumanyanisa asheshayo futhi aphuze. Olunye ucwaningo lukhombisa ukuthi leli qiniso likhuthaza ukwanda kwesisindo semisipha.
I-yogurt yamaGrikhi inhle kakhulu kulokhu. Futhi ukulungiselela ukuthi kwenza amaprotheni ayo adle kakhulu kunaleyo yeyogathi ejwayelekile. Ochwepheshe abaningi beluleka ukuthi kudliwe iyogathi yamaGrikhi ngemuva kokuqeqeshwa ukwakha imisipha.
Ukudla okuningi okusiza ukuthi uthole isisindo semisipha
Lokhu okulandelayo okunye ukudla okufanele ucabange ukukufaka ekudleni kwakho uma ufuna ukuthola ubukhulu bemisipha:
- Ubisi
- Ingulube ishiya
- Isifuba seTurkey
- Umlenze
- I-Curd
- Amaphrotheni powder
Isisindo semisipha kanye nemifino
Uma ungumuntu odla imifino noma we-vegan futhi udinga ukuzuza ubukhulu bemisipha, cabanga ngokudla okungezona izilwane okunamazinga aphezulu wamaprotheni, njenge amakinati, ubhontshisi, i-tofu, ubhontshisi noma ama-chickpeas. Amantongomane abalwa kuqala ngamagremu angama-34 wamaprotheni enkomishini ngayinye, elandelwa eduze ngosoya (28) no-tofu (20). Ubhontshisi nama-chickpeas anikezela ngama-15 no-12 amagremu ngokulandelana.
I-Quinoa ayinawo amaprotheni amaningi njengokudla okuthathu okudlule (cishe amagremu ayi-8 ngenkomishi ngayinye), kepha imvamisa iphakathi kokudla okuhle kakhulu kokuthola isisindo somzimba. Lokhu kungenxa yokuthi i-quinoa inikeza isilinganiso esihle sama-carbohydrate, kubaluleke kakhulu ukuthola amandla adingekayo ukuze uhlale usebenza, kanye ne-magnesium, amaminerali abalulekile ekusebenzeni kwemisipha nezinzwa.
Okufanayo kuya ngelayisi elinsundu. Irayisi elinsundu linamagremu ama-5 kuphela wamaprotheni enkomishini ngayinye, kepha lawa ahlanganiswa nama-carbohydrate anempilo Zikusiza ukuthi uzivocavoca kanzima futhi isikhathi eside.