Okuqukethwe kwama-caloric amaprotheni. Ukuqukethwe kwekhalenda yethebula lokudla nokudla okulungiselelwe

Wonke umuntu uyazi ukuthi okuqukethwe kwe - caloric yemikhiqizo kubalwa kusuka kwamandla akhishwe ngokugaya ukudla. Kulesi simo, amaminerali namavithamini awawona ama-caloric. Izithako eziyinhloko zokudla okunomsoco ezithinta amandla wezinto zokudla ziyi-protein, amafutha kanye nama-carbohydrate. Ake sikhulume ngalokhu ngokuningiliziwe, futhi ikakhulukazi ngalokho okuqukethwe kwamakhalenda, ukuthi yini abayidinga umzimba, nokuthi kufanele basebenzise kanjani.

Ukudla okunamaprotheni okuwusizo

Ngokuvamile, lapho kubalwa ama-khalori, iningi labo libukeka ngamafutha kanye nama-carbohydrate okuqukethwe ukudla. Kodwa okuqukethwe kwe-caloric kokudla kwamaprotheni, njengomthetho, kunganakwa. Yiqiniso, lezi zinkinga zibaluleke kakhulu kulabo bantu abafuna ukususa ngokushesha ama-kilogram amaningi.

Ngesikhathi esifanayo, amaprotheni abaluleke kakhulu ekusebenzeni okujwayelekile komzimba. Bamba iqhaza ekwakheni izicubu, ama-enzyme kanye namahomoni adingekayo. Kodwa-ke, lokhu akusho ukuthi kufanele kudliwe ngobuningi obukhulu. Ukudla okunjalo kuzoholela ekukhuleni kwamakholori, kanye nalokhu nokukhululeka kwamafutha amaningi.

Ama-calories

I-caloric kakhulu kunawo wonke amafutha. Igramu eyodwa yezinto ezilingana nama-kilocalories ayisishiyagalolunye. Ngesikhathi esifanayo, amakholori ezinamaprotheni nama-carbohydrate angaphezu kwezikhathi ezimbili: i-akhawunti eyodwa yegrimu yama-kilocalories amane kuphela. Kuvela ukuthi ukuhlukaniswa kwamaprotheni gram kunikezwe ngamakhilomitha amane. Ngakho-ke, abantu abafuna ukulungisa izinkomba zesisindo kumele bathole izinga elifanele lokudla futhi bafunde inani le-caloric lama-protein, kanye namafutha kanye nama-carbohydrate.

Ngokwezibalo ezilinganiselwe, kukholelwa ukuthi umuntu kufanele adle ama-kilocalories ayizinkulungwane ezimbili kuya kwezintathu ngosuku. Eqinisweni, le nkhomba kufanele ibe ngabanye. Kuncike ezintweni ezihlukahlukene, isibonelo, isisindo somzimba, izinga lomsebenzi, iminyaka yobudala kanye nomsebenzi wezobuchwepheshe. Uma ufuna ukunciphisa umzimba, akufanele unake okuqukethwe kwe-caloric yamaprotheni. Ukunciphisa kufanele kwenziwe ngokunciphisa ukusetshenziswa kwama-carbohydrate namafutha.

Zingaki amaprotheni umuntu adinga?

Nsuku zonke, umzimba womuntu udinga kuze kube ngu-100 amagremu amaprotheni. Uma sicabangela imikhiqizo yezitshalo, iningi lawo liqukethwe ku-soy: igramu ayikhulu - inezinhlamvu ezingamatshumi amathathu ezingamaprotheni. Ama-peas nobhontshisi nazo zicebile kuwo. Kungaba khona ezinqwabelweni ezinkulu nakweminye imikhiqizo yezilwane, okuvela kuwo amaqanda, izinhlanzi zasolwandle, izinkukhu, i-caviar yezinhlanzi. Ngokuba amagremu ayikhulu, nawo anesigremu ezingamatshumi amathathu amaprotheni.

Inkukhu Egg

Ngokuvamile ukukhuluma ngamaprotheni, kusho ngokuqondile ingxenye yeqanda lezinkukhu. Lo mkhiqizo udliwe kokubili okuhlaza, futhi kuphekwe, nangezinhlobo ezithosiwe. Abanye abantu, ababambelela ekudleni, bahlukanise ne-yolk ekusebenziseni ngokwehlukana. I-omelet iyasiza kakhulu futhi iyinambitha. Sizofunda ukuthi zingaki ama-calorie aqukethwe kulo mkhiqizo.

Inkukhu yamaprotheni: inani lokudla okunomsoco

Amaphesenti angu-99 alezi zinhlobo angathathwa ngumzimba. Ngakho-ke, nguye yedwa ongakwazi ukumboza ngokugcwele inani lomuntu nsuku zonke. Inkukhu yamaqanda ngesilinganiso sinesisindo esingamagremu ayisikhombisa. Ngesikhathi esifanayo, amaprotheni akhona amagremu amahlanu. Ngakho-ke ukukhuluma ngamagremu ayikhulu, sisho izingxenye ezihlukaniswe namaqanda amabili. Okuqukethwe kwekhalori kuwona kuphela ama-kilogram angu-45 kuphela. Kuvela ukuthi ukusebenzisa iqanda ngaphandle kwesikhumba, awukwazi ukukhathazeka ngesibalo sakho. Kodwa ama-carbohydrate namafutha azikho kuwo nhlobo. Ngakho-ke, lo mkhiqizo ucebile ngokweqile kuma-protini, kulula kakhulu ukugaya. Ngakho-ke, lezi zinto eziphilayo ezisebenzayo, ezithathwe amaqanda amabili kuya kwamathathu, zihlanganisa ngokuphelele imfuneko yansuku zonke yenyama.

Ngaphezu kwalokho, amaprotheni afaka i-glucose nama-enzyme okuvumela ukuba usheshe ugaye ukudla ngaphandle kokuvumela amathumbu ukuba agxilwe nge-slag. Futhi, kunezivithamini B, A, D. Ngisho noma zingekho imikhiqizo yenyama ekudleni, le nto izonikezela ngokuphelele i-niacin edingekayo, ukungabi khona kwayo okuphazamisa ukubunjwa kwama-hormone ocansi kanye nokusebenza kahle kobuchopho. Ngakho, ukulahlwa okuphelele kokudla kwesilwane kungaholela ekulahlekelweni komsebenzi wokuzala.

Iprotheni ephansi ye-caloric yenza umkhiqizo udume kakhulu ekuphekeni: ufika kuzo zonke izinhlobo zokubhaka kanye no-cream okhilimu. AmaSaladi anezelayo ayoba usizo kakhulu. Ama-Yolks atholakala kulokhu okusetshenziswe okuningi okuwusizo. Isibonelo, zisetshenziselwa ukwenza amakhukhi ashaqisayo. Ngaphezu kwalokho, kunezindlela eziningi zokupheka zokuhle nale nxenye yeqanda. Amaski amaningi ebusweni nezinwele ayenziwa kuwo, esebenzisa kokubili ngokwahlukene nangeminye izithako.

Amaphrotheni abilisiwe futhi anombile

Okuqukethwe kwe-caloric ka-1 g weprotheyini, ngokuqinisekile, kuxhomeke endleleni yokulungiselela ngayo. Ukuthi zonke izakhiwo eziwusizo zigcinwe, kubalulekile ukucabangela indlela yokwelapha okushisa. Ngakho, ngamagremu ayikhulu amaprotheni abilisiwe aqukethe ama-kilocalories angamashumi amane namashumi amane nane. Ngesikhathi esifanayo kwifomu ethosiwe kuyoba ngaphezulu, ngoba amanye amafutha ahlanganyela kule nqubo. Ngakho-ke, i-egg ethosiwe yegremu eyikhulu kuyoba yizigidi ezingu-360.

Ukuqukethwe kwekhalenda yethebula lokudla nokudla okulungiselelwe

Ngakho-ke, umkhuba wansuku zonke kumuntu ongama-2500 kilocalories. Kodwa, njengoba kuboniswe ekuqaleni, lezi zikhombisi zizodwa. Ngakho-ke, kulabo besifazane abaneminyaka engaphansi kwengu-25 ubudala, abahola impilo yokuhlala, leli zinga li-2000 kilocalories. Kusukela eminyakeni engama-26 kuya kwengu-50 - ngisho nangaphansi, cishe ngo-1800. Kodwa-ke, uma bephila ngendlela esebenzayo, isimiso sikhula ngama-kilometer angu-200 ngosuku.

Kwabesilisa abaphila ngendlela yokuphila, lapho beneminyaka engama-30 ubudala, isimiso ngosuku ngalunye yizinkulungwane ezingu-2,400. Futhi kulabo asebekhulile, kusukela eminyakeni engu-31 kuya kweyengu-50 - 2200. Kodwa uma indlela yabo yokuphila isebenza, bese kuthi eminyakeni engamashumi amathathu badinga ama-kilocalories angu-3000, futhi eminyakeni engama-50 - kusuka ku-2800 kuya ku-3000.

Ukuze kucaciswe, ithebula lekhalori elilandelayo lokudla nokudla okulungiselelwe linikezwa.

I-protein yansuku zonke ijwayelekile amagremu ayi-100, ahambisana no-410 kcal. Kodwa amafutha kufanele adliwe kancane ngosuku, kuphela ama-gramu angu-60 kuphela. Kodwa, ngokuphathelene nama-kilocalories, lokhu kuzolingana no-560. Amafutha ayadingeka emzimbeni. Isibonelo, i-Omega 3 i-asidi enamafutha. Ukudla okulinganiselayo kuyisilinganiso sansuku zonke esinama-gramu angu-30 wezilwane nama-gramu angu-30 wemifino yemifino. Ama-carbohydrate ngosuku akwanele ama-370 amagremu. Ngama-kilocalories, lokhu kuba ngu-1530. Ngakho-ke, badinga kakhulu umzimba. Futhi lokhu kuyimvelo. Phela, yi-carbohydrate enika umzimba amandla okudingeka.

Isiphetho

Uma kunesidingo, umzimba uzokwazi ukuzivumelanisa nesilinganiso esincane samaprotheni adliwe nsuku zonke. Noma kunjalo, akunangqondo ukuyibeka ngaphansi kwemithwalo enjalo. Inani lamaprotheni adliwe, okudingekayo nsuku zonke, akufanele ancishiswe. Ukwehla kwesisindo somzimba kufanele kukhiqizwe ngama-carbohydrate namafutha. Khona-ke amafutha atholakale nje awaveli.

Ama-proteine ahlanganyela cishe kuzo zonke izinqubo. Ukuntuleka kwabo kunomthelela omubi emzimbeni. Lokhu kuholela ekushintsheni esibindi, ukuwohloka kokugaya izinto, isizinda se-hormonal, ukuphazanyiswa kwezingqungquthela zokuvimba kwangaphakathi. Kuqoshiwe ngisho nokufa, lapho isikhathi eside sibheka ukudla okuphansi kwekhalori. Ukusetshenziswa kokudla kwamaprotheni kubaluleke kakhulu ekugcineni impilo yabantu. EmaRussia, le nkinga ibaluleke ngokukhethekile, ngoba, ngokuhlulela ngezifundo ezenziwe, ngokuvamile asinayo okwanele yalezi zinto eziphilayo ezisebenzayo ekudleni.