Imikhiqizo ewusizo amaprotheni: uhlu (etafuleni)

Namuhla, kwagxilwa yethu - imikhiqizo amaprotheni. Uhlu, itafula, ukusiza ukuqonda izinto, ngakho sizokwenza konke okusemandleni ethu ukuhlela ke. Empeleni, uyobe uyiphrinte wembatha emnyango esiqandisini yakhe. Manje uzoba bazi kahle ukuthi yiziphi imikhiqizo ziwusizo, kunesidingo futhi kubalulekile kuwe ekuseni, ebusuku, ngamaholidi nezinsuku ukudla. Futhi manje ake ukuhambisa ngqo nesihloko sethu.

Ukusetshenziswa esisebenzayo ohlwini

Idingeka kunoma ngubani ofuna ukuba enempilo futhi egcwele amandla, labo abahlanganyela kanzima ngokomzimba namkha ngokwengqondo, kanye nalabo abafuna ukwehlisa isisindo somzimba. Lokho kudla kuye kwaba nomphumela omuhle empilweni yomuntu ngamunye, futhi ikakhulukazi inquma impumelelo kwesigamu athlete, esimweni esejwayelekile zempilo abesifazane abakhulelwe, kanye nekwakha izimo ezivuna kwesisindo. Lapha ngifuna ukusho ukuthi amaprotheni kuyisici esihlupha bonke ukudla ngaphandle kokukhetha. Nokho, sinesithakazelo kuphela labo lapho manani anencazelo ekhethekile. Ngokwesibonelo, inkukhu webele noshizi - imikhiqizo amaprotheni. Uhlu (etafuleni) njalo kuletha ukuba phambili. Nakuba efanayo isisindo isabelo lwesinkwa uzokunika amaprotheni kancane kakhulu. Okungukuthi, ungahlala ukukhetha imikhiqizo ezimbalwa, okuyinto, ngokuba ubukhulu efanayo, anikele ngenani ezahlukene amandla kanye nezakhi.

amaprotheni ukudla

Kusobala ukuthi akuwona wonke abantu obakhathalelayo ukudla kwabo futhi ngokuqondile zabelwe imikhiqizo amaprotheni ngokwabo. Uhlu amatafula okwenzela ngokwakho, tinika inhloso ethile, futhi avame kuba iqoqo yemisipha, ukwehla yamafutha amaningi emzimbeni. Kungani idume kangaka amaprotheni yokudla? Ngokuyinhloko ngenxa ukudla kwawo siqukethe esiningi ukudla Alinamkhawulo kanzima. Uma ningathwali izinsuku kokuzila ku salads zemifino kanye njalo ufuna udle ke lena inketho ekufanele. Inyama, amaqanda nobisi igcwele kahle, futhi ngaleyo ndlela, indlala iyobe Ungaphazamisi wena. Lapho lokhu amaprotheni iyadingeka ukuze iqoqo "ezomile" yemisipha, kuba umthombo wamandla. Yini enye kubalulekile ukugaya amaprotheni lide ngokwanele okukhuthaza ukuwohloka fat ongama. Yiqiniso, lo mthetho usebenza uma imikhiqizo amaprotheni (uhlu izokwethulwa ithebula ngezansi) asetshenziswa ngaphandle lokucuketfwe fat abalulekile. Isibonelo salokhu inyama okunamafutha ne ushizi kanye imayonnaise, fries French.

Mix amaprotheni

Ake sihlolisise, kuba ukudla amaprotheni. Uhlu Lomkhiqizo (Ithebula) usinikeza umqondo walokho udinga kudla ngosuku kusukela 1.5 kuya 2 amagremu amathathu amaprotheni amakhilogramu esisindo ngayinye. Kufanele kukhunjulwe ukuthi amaprotheni - akusiyo inyama nje. Kakhulu ephezulu grade umzimba wethu ngamaphrotheni okuvela ezilwaneni.

Imithombo amaprotheni , imifino kanye nokusanhlamvu, izithelo nokusanhlamvu ziphansi. Abanawo eyodwa noma ngaphezulu ama-amino acid, okuyizinto ezidingekayo ukudala amaprotheni entsha. Okusho ukuthi, umzimba parses Zifake 'izitini ", okumele abe munye amino acid kusuka kwamanye ukudla ukuze uthole amaprotheni entsha.

Ukukhetha imikhiqizo esitolo, uqinisekise ukuthi ufunda ulwazi ohlangothini reverse of the iphakethe. Kuyinto efiselekayo ukuthi okuqukethwe amaprotheni of 100 g umkhiqizo kwaba kweliphezulu, kodwa amafutha - kunalokho, zimbalwa.

Amacebo eziwusizo

Ngezansi sizakwenza yokuthi sicabanga imikhiqizo amaprotheni ngokwehlukile. Uhlu, itafula kwesisindo - lokho kuyinto kuwusizo kakhulu futhi abasubathi namakhosikazi. Kodwa ngifuna ithuba elengeziwe ukukhokhela ezinye awusizo. Uma ufuna amaprotheni yemifino analogue ukudla ke unake kabhontshisi. Kuyinto iprotheni ephelele, okuyinto esikhundleni inyama ebomvu. USoya kanye Tofu ukukhulisa kahle ezingeni wamaprotheni ekudleni. Kuyinto ukudla okunomsoco kakhulu, ucezu Tofu kungaba isidlo kakhulu emini.

Ukudla kufanele kubhekwe hhayi kuphela ngokombono ngoba aqukethe amaprotheni amaningi. Nuts, ubhontshisi nokusanhlamvu lonke ophezulu fibre. Imicu yotshani zokudla uvumele imikhiqizo kufakwe kangcono, kanye lokujabulela indlala. Kudingeka sicabange ngokungathí mayelana lokuthi yenkomo kanye ubisi lonke aqukethe eningi fat ayegcwele, ngakho kungcono kakhulu ukukhetha inkukhu kanye ephansi fat ubisi. Kodwa imikhiqizo Semi-siphelile, izinja ezishisayo kanye ayi kungcono kugwenywe. Amaphrotheni kuzo kancane, kodwa usawoti kanye nezivimbelakuvunda kukhona zingaphezu kokwaneleyo.

Omunye umthetho obalulekile - ukulinganisela phakathi ukuthathwa nokudla okumahhadla nomoya-amaprotheni. I share carbohydrate kufanele akhawunti cishe u-55% ekudleni, kuyilapho inani amaprotheni - 30%. Ekugcineni, kubalulekile ukwenza schedule ukunikezela. Ngalolu futhi esekelwe amaprotheni yokudla. Uhlu Lomkhiqizo (etafuleni) kufanele bawahlolisisa, ke yakhiwa imenyu, okuyinto ihlukaniswe ngakuyiwashi. Ngakho-ke ngeke ugweme snacking futhi amakhefu yangasese eside phakathi ukudla.

Imikhiqizo kuyo okudingekile ukuba banake

Yiqiniso, ukudla amaprotheni. Uhlu Lomkhiqizo (etafuleni) kufanele hang esiqandisini wonke umuntu, kodwa ukuze senze lokho, udinga ukuqonda esihle kule ndaba. It isinqumo ukwaba imithombo amaprotheni eziningana, ezifana inyama kanye nenhlanzi, izithelo nemifino, amantongomane kanye imbewu, amaqanda kanye nemikhiqizo yobisi. Tiniketwe eSitatimendeni oda ngincipha umsoco. Thina zidlule iqembu mikhiqizo kuwe kwaba lula ukwenza ukudla ukulinganisela ngempela ngamunye.

Inyama & wenkukhu

Ngakolunye uhlangothi, abantu abaningi bakholelwa umthombo okubi inyama amaprotheni ngenxa yokuqukethwe yaso ephezulu amafutha. Ngakolunye uhlangothi, ubani ephumula ukuba ukhethe ephansi fat izinhlobo? Lokho ngokuyinhloko Kunconywa ukuba afake ekudleni kwakho yenkomo iphilile inkukhu. It Iziteki, futhi inkukhu webele. kukho olukhulu ubuyobe fillet turkey kanye unogwaja inyama. Ukudla Uphinde abhekwe Deer inyama, ngisho ezindaweni zasemadolobheni kuba okunethezeka kuka umkhiqizo yokudla kwansuku zonke. Ake uqhathanise mikhiqizo amaprotheni (uhlu). Ithebula ikhalori zibhebhetheka ngendlela elandelayo. yenkomo Steak iqukethe 28 g yama-protein 11 g fat 100 g ngomkhiqizo ngamunye. Ukuze befstroganova lingemaphesenti 18/6 ukuze turkey umucu - 19/3 ngoba inkukhu webele - 23/2 ngoba inkukhu - 23/1, unogwaja inyama - 21/11, inyamazane - 19/8. Okungukuthi, abangabantwana amaprotheni more namafutha kancane, kukhanga nakakhulu umkhiqizo.

Fish and kwasolwandle

Budebuduze ngemuva inyama amaprotheni nenhlanzi. Lena neze nokudla okumandi kakhulu. Ithebula ubonisa ukuthi lokhu liwumthombo ongcono kunayo yonke-amino acid, okuyizinto ezidingekayo ukutakula nokukhula kwemisipha izicubu. Lapho lokhu kukhula kwemisipha akusho ukuthi udinga izindunduma ezinkulu njengale nomsubathi. Ngokuvamile athuthukile uhlelo kwemisipha kwenza kube nokwenzeka ukuze kusheshiswe umzimba futhi ngaleyo ndlela ngcono isimo zomzimba wakho. Ngokwabo podtyanuvshiesya imisipha uyokwenza sibalo ivumelane ngaphezulu.

Ngakho izinhlanzi. Iqukethe amaprotheni ezingaphezu kuka imikhiqizo yobisi izikhathi eziyisithupha. Lokhu kwenza kwakhe omunye wemithombo ezinonileyo zokwakha ukuze wonke amangqamuzana omzimba wethu. Indawo yokuqala ungakwazi abeke tuna yemvelo: amagremu 100 umkhiqizo nge 23 amagremu amathathu amaprotheni futhi igremu 1 kuphela fat. Okulandelayo kuba salmon: isilinganiso amaprotheni namafutha - 20/6. Khona-ke nesardiyu - 19/10, mackerel - 18/3, anchovies - 20/6, mullet - 17/2, tilapia eyayitholakala - 20/2, izimfanzi - 17/2, i-squid - 18/7, ama-lobster - 19/1.

Umthombo owusizo fibre namavithamini

Lokhu izithelo nemifino ngawo kaningi ukhohlwe. Burgers futhi pasta ngokuvamile ekudleni eziyisisekelo kanye amaswidi - dessert ethandwa kakhulu. Kuyadingeka ukushintsha nangezindlela, wakhonza ukudla kakhulu imifino nezithelo esikhundleni dessert. Ngaphezu kwalokho, le mikhiqizo aqukethe amaprotheni nezinye izakhi. Endaweni yokuqala okudingeka ukubeka soy asparagus: amaprotheni namafutha isilinganiso - 45/20. Ibe isilandelwa Tofu - 8/4, ngemuva kwalokhu kabhontshisi - 13/7, chickpeas - 19/6, ubhontshisi - 21/2, irayisi elinsundu - 6/4, isipinashi - 3 / 0.5, asparagus - 2 / 0.1, amabhilikosi - 5 / 0.3, banana - 1.5 / 0.1.

amantongomane esihlwabusayo futhi unempilo

engavamile wabo ukuthi kukhona okuya ngasethunjini okwanele amantongomane emihlanu - futhi kunzima kakhulu ukuyeka, kanye nedlanzana nuts - lena lemali nsuku zonke kilojoule. Iqiniso lokuthi abagcinanga aqukethe amaningi, kodwa futhi omningi amafutha ukuthi zinhle ubuchopho futhi uqondiswe isimiso sezinzwa esiyinhloko. Babalelwa ku-60% zobuchopho siqukethe ngokunembile kwamafutha ezinjalo. Ngakho-ke, ukudla kufanele bahlale kodwa kancane. Endaweni yokuqala okudingeka ukubeka imbewu ithanga: isilinganiso amaprotheni namafutha - 42/46. imbewu sunflower kulandele - 21/53, ibhotela lamantongomane - 25/50, alimondi - 21/49, hazelnuts - 16/67, walnuts - 15/65, ziyadliwa Brazilian - 14/66.

Imikhiqizo yobisi kanye namaqanda

Elinye iqembu elikhulu, okuyinto iwumthombo omuhle of amaprotheni. Egg amaprotheni liyadingeka yokwakha kwemisipha, kanye nemikhiqizo yobisi aqukethe eningi calcium kavithamini D. Ngakho, amaqanda aqukethe 13 g amaprotheni kanye 11 g fat 100 g ngomkhiqizo ngamunye. Curd - kufika ku-5%, isilinganiso 16/5, y yogurt nonfat - 3 / 0.5, y ngalo ubisi - 33/1 Ekugcineni, ushizi iyona ngokugqamile kakhulu. Ngisho kakhulu 9% samuntu wezokudla iqukethe 31 g yama-protein 9 amagremu of fat ngayinye amagremu 100 umkhiqizo.

Ukubaluleka kwemikhiqizo amaprotheni kwabesifazane abakhulelwe

Bona Nokho, kudingeka bonke abantu ngothi lwabo, uthwele ingane, lo mbuzo sibi kakhulu. Ngakho-ke, sicabanga eceleni, okungukuthi iprotheni ukudla ephelele kubantu besifazane abakhulelwe. Uhlu imikhiqizo, etafuleni kuyoba umsizi wakho omuhle uma uvakashela esitolo. Imikhiqizo eyinhloko ukuthi udinga - kungcono ilayisi nobhontshisi, inyama kanye nenhlanzi. Ngosuku udinga mayelana 100 amagremu amathathu amaprotheni, uthole le nombolo kalula ukudla amaqanda 2 ezinkulu, 70-90 amagremu inyama noma inhlanzi, 70 g we ushizi kanzima, inkomishi ubhontshisi kuphekwe noma udali ½ inkomishi cottage shizi.

Ethandwa kakhulu namuhla Dukan Ukudla

Ake sibheke kahle ukuthi sifaka imikhiqizo amaprotheni. Uhlu ithebula Dyukanu alawule iqoqo imithetho, kodwa lowo oyinhloko makudle imikhiqizo amaprotheni futhi ungasebenzisi ekuphekeni zabo amafutha. Isinyathelo sokuqala siwukuba ukulayisha amaprotheni umzimba, ukugqugquzela izinguquko umzimba. Lena ngokuyinhloko inkukhu, inyama yenkomo iphilile ingulube, isibindi kanye nolimi. Ngaphezu kwalokho, ekudleni iqukethe amaqanda nezinye izinto zasolwandle, ushizi kanye cottage shizi. Kufanele kukhunjulwe ukuthi azikho imikhawulo ukudla lapho, okubaluleke - induku kuvunyelwe isabelo.

In esigabeni sesibili imikhiqizo amaprotheni okukhulunywa sikhona ekudleni Nokho, kuvunyelwe ukungena kukho imifino kanye iyisitshulu. amazambane okunqatshelwe futhi ummbila, ubhontshisi kanye kabhontshisi, izaqathe kanye beet. In esigabeni sesithathu imenyu iba wehlukile, ngoba uvunyelwe ukufaka omunye bakhonze ukudla okunesitashi futhi inyama ethosiwe. Kanye ngesonto ungakwazi ukuhlela iholide ngokwakho, kulolusuku, ungavumela ngokwakho noma yimuphi umkhiqizo. Ngesisekelo le Ukudla ukudla amaprotheni. Ithebula elingenhla kuzokuvumela ukuba ukhethe isethi engcono imikhiqizo.