Ukudla kanye iziphuzoYiqiniso main

Kungakanani iphrotheni yenkomo 100 grams ngasinye?

Iqiniso lokuthi amaprotheni kuyadingeka ukuze umzimba wethu, usufana nomoya, akungabazeki. Kuyinto ngoba wonke amangqamuzana. Ngaphandle amaprotheni akwenzeki ukukhula kwemisipha, njengoba beye benza ngoba nje ngeke kube ngeziningi zezinto zokwakha, ngakho-ke kubaluleke kakhulu ukuthi izingane. Kodwa abadala akufanele bayakhohlwa yokudla efanele. umzimba wethu olusha njalo ngosuku, futhi ngenxa yalokho, amangqamuzana ukudla amaprotheni okufanele zivela ukudla usuku ngalunye.

Umthombo ohamba phambili amaprotheni

Ngenxa namanje zineminyaka impikiswano enkulu. Abanye baphikisa ngokuthi ngempela udinga ukusebenzisa imikhiqizo okuvela ezilwaneni kanye nobufakazi izibalo phambili, amaprotheni kangakanani e yenkomo. Ingxenye enkulu bodybuilders lusekelwa ngamandla ezikhethiwe inyama kanye nenhlanzi imikhiqizo. Nokho, abanye bakholelwa ukuthi inyama edliwayo kanye noma kabili ngesonto, bese kuphela izingxenyana ezincane. Manje ake uzame ukuthola ukuthi yimuphi umkhiqizo kufanelekile kakhulu ubuyise amaprotheni ezitolo.

Izici ezibaluleke kakhulu

Nuts, okusanhlamvu, okusanhlamvu - bona bonke aqukethe ethile amaprotheni. Yilokho sonke eyeza nezazi zezinkanyezi ezikhuluma ukugcizelela imenyu imifino. Nokho, lesi sitshalo futhi umzimba eziphilayo zihluke kakhulu. Kunengqondo ukucabanga ukuthi indlela leli qiniso ngeke babambe iqhaza. Phela, imikhiqizo etholakala izilwane akheke fibrous. Lokhu kunengqondo, ngoba inyama - kungcono kwemisipha izicubu. Ngakho, ukudla imisipha kwenye ukusungulwa, futhi singalazisa siqu kakhulu.

Kodwa inyama yezilwane ezithile akuyona kwandzisa lwati wamaprotheni umzimba yethu okufanayo. I baqaphe umkhiqizo, amaprotheni kancane ungakwazi ukuphuma. Ngakho-ke, bushmeat kuyinto uju, kodwa into esemqoka. Shono namuhla sanquma ukuthola kangakanani iphrotheni yenkomo. Kuyinto lolu hlobo of inyama yikho okuvame kakhulu, kukhona njalo ukudayiswa, futhi ilula ukulungiselela.

izincomo Key

Yenkomo - inyama yezinkomo, okuyinto ngokukhethekile akhuluphalisiwe ekuhlatshweni epulazini. Ikhwalithi kuxhomeke ezicini eziningi: yobudala kanye Uhlobo lokuphakelayo, okuqukethwe kanye ocansini besikhumba saleso silwane. Ngisho noma sicabanga yesilwane, inyama ngeke lifane kuso. Labo izingxenye zomzimba, lapho imisipha enamandla kakhulu yiwona elawula kunazo. Ngakho, ekhuluma mayelana amaprotheni kangakanani e yenkomo, kufanele kuqondwe ukuthi umzimba nokho ukukhipha wona futhi bafunde.

I eyigugu kakhulu yiwona amaphiko futhi pectoral ingxenye, lisuselwa encazelweni ITILOSI lishayela beya futhi Dima. Lokhu izinga inyama pink umbala, has a nephunga elimnandi kanye isakhiwo elithambile fibrous. Kepha amanoni amafilimu kumele kube cishe. Lezi izilungiselelo musa kuthinte kangakanani amaprotheni e yenkomo, kodwa zinquma degree of ukumuncwa yayo umzimba.

Inani calorific

Leli phuzu nenye ekhambelana nesihloko ilungu elithile lomzimba wethu. Okuqukethwe okusezingeni eliphezulu ephezulu ukuncibilika amafutha kuyisici ingozi, njengoba kwandisa ezingeni cholesterol egazini. Lokhu abaphethwe imvana is hhayi Kunconywa ukuba adle kakhulu. Kufanele kuqashelwe ukuthi uma nihlabela ucezu yenkomo nge ungqimba ezinhle ophuzi amafutha, ngakho-ke ngempela isilwane ubudala. Ukuze ubilise phansi esimweni saso obucayi, kuzofuneka ukuthi bachithe cishe amahora amathathu. Ngenxa yalokho, kunzima ukubala amagremu eziningi kanjani wamaprotheni e yenkomo, ngoba amaprotheni kancane libhujiswa ukwelashwa ukushisa.

Young ithenda inyama, ikakhulukazi steamed ngesimo cutlets, elingenalo ngokuphelele kwamaphutha. Lona umkhiqizo okunama-kilojoule amancane, okuqukethwe amanoni awo incane. Ngokuba yilowo nalowo 100 g ngoba cishe 187 kcal. Kuyinto obuncani, kanjalo kungcono ukulinganisela, umkhiqizo ezifana ingasetshenziswa ngisho ngabantu abaphethwe ukukhuluphala.

Imininingwane yokudla okunempilo

Uma siqhathanisa amaprotheni kangakanani e 100 yenkomo kanye nezinye inyama, kuvela ukuthi umholi wokuqala ophelele. Ayikho enye umthombo akamnikelanga esilinganayo. Ngakho, ngo-obuncane iqukethe 21-25 amagremu amathathu amaprotheni okumsulwa. Ukuze uqhathanise, ingulube kanye newundlu aqukethe 15 kuphela g / 100 g umkhiqizo osuphelile. Ngokufanayo, okuqukethwe kuzoba eziningi tuna zakho ozithandayo, inhlanzi no trout.

Kodwa lokho akuyona yonke ezingaba ukujabulisa inyama ebomvu. Ngisho nokwazi amaprotheni kangakanani ngayinye amagremu 100 of yenkomo, kuwumqondo omuhle ukuthi ufunde ukuthi uthola kodwa kuye. Kanye amaprotheni uthola 315-334 mg potassium, 60 mg sodium, 9 mg calcium, 21 mg magnesium, 198 mg phosphorus, 2.6 mg yensimbi. Lokhu singabali amavithamini B. collagen amaprotheni mithambo ine-elastin hlala 2.6% wezindleko umkhiqizo isisindo.

izakhiwo awusizo

Ayikho enye umkhiqizo akukuniki umzimba wakho esilinganayo amaprotheni ewusizo, kungakanani amaprotheni ku amagremu 100 yenkomo. Lona umphakeli main ngezinto ezingokoqobo wethu wesimanje. Uma upheka inyama abasha balahlekelwa kwama-2% amaprotheni. Zonke ezinye isetshenziswa umzimba cishe ngokuphelele. Ukuze le nqubo kwaba ngcono nakakhulu, sebenzisa ingxenye ekhethekile nethambile isidumbu. ukusetshenziswa njalo lokhu inyama kusiza ukuba sibhekane ngokuphumelelayo ukukhathala. Inyama yenkomo iyasiza yensimbi ukuntula igazi. Futhi labo cholesterol aphezulu, linqume Ukudla nge ukusetshenziswa nsuku zonke inyama ebomvu abilisiwe. Kulokhu, emasontweni ambalwa kuncipha ngama-20%, okuyinto umphumela omuhle.

Kungakanani udinga ukudla inyama nsuku zonke?

Lo mbuzo laba yimbangela yokuwa mpikiswano eshubile kakhulu. Othile ecabanga ukuthi akusiyo ezingaphezu kuka-50 g, enye ibizwa sibalo 400 g noma ngaphezulu, kanti abanye bakholelwa ukuthi akukho kuka 150 g, bese kuphela kabili ngesonto. Eqinisweni, lena ngempela variable kuye ngokuthi umuntu. Ukuze izinombolo omdala nengane kuzohluka phakathi nenkathi yokukhulelwa abesifazane ukuncelisa kudingeka amaprotheni okuningi nensimbi, ngakho kudingeka ukuba lenyuke nokusetshenziswa inyama.

Nokho, umthamo isilinganiso lapho umzimba wakho ngeke babhekane, kubhekwa abasha abilisiwe 200 amagremu of inyama ngosuku. Khumbula amaprotheni kangakanani ngayinye amagremu 100 yenkomo. Kunjalo, mayelana '25 Lokho ingxenye uthola 50 amagremu high amaprotheni.

amaprotheni isibalo

Ingabe kuyoba okwanele ukuze kusebenze ngokugcwele emzimbeni? Ake sibheke. Umuntu udla 1.5-2 amagremu amathathu amaprotheni amakhilogramu esisindo ngamunye ngosuku. Ngezinye imithwalo eliphezulu, lesi sibalo zingase zehluke, kodwa ke izibalo abazenzi ngamunye. Okusho ukuthi, ngokuba ovamile enesisindo kg 60 liyadingeka 120 g amaprotheni ngosuku. Sesikubonile kakade kangakanani amaprotheni e inyama yenkomo. Lokho, okuyisibonelo 200 amagremu nokho ichaze yonke izidingo. Nokho, i-ekudleni nsuku zonke lesi usazoba ngokwanele.

Engeza amaqanda amabili ngesidlo sasekuseni bese ngithola esinye 26 amagremu amathathu amaprotheni okumsulwa. Yini enye zifakwe Ukudla? Yiqiniso, nemikhiqizo yobisi. Omunye bakhonze cottage shizi uzokunika 25 amagremu amathathu amaprotheni, okuyinto lula kakhulu ukugaya. Ngaphezu kwalokho, uhlobise kungenziwa kuphekwe imidumba ukuthi nazo imithombo ezibalulekile amaprotheni. Ubude amagremu 100 ka peas abilisiwe utawuphendvula ezengeziwe 23 g amaprotheni. Njengoba ubona, ngoba ngosuku isivele ngempela ngokwanele. Kodwa siye kungacatshangelwa nokucatshangelwa ubisi, lonke okusanhlamvu okusanhlamvu, ibhotela, amantongomane inyumbazana lonke esetshenziselwa imikhiqizo ukudla.

esikhundleni isiphetho

Yenkomo - iwumthombo owusizo amaprotheni. Kuzo zonke ukudla yemvelo umholi inyama ebomvu. Ngaphezu amaprotheni iqukethe omningi namaminerali ezahlukene namavithamini yeqembu B. Daily ukusetshenziswa eliphezulu yenkomo abasha kunomthelela ukusebenza evamile zonke izinhlaka kanye nezinhlelo, kanye nokubuyiselwa umzimba emangqamuzaneni. Isilinganiso yangosuku - mayelana 200, elihambisana 50 g amaprotheni.

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