Yini ukudla okune amaprotheni ziphele kusilela kwalesi sakhi

Kaningi ungezwa ukuthi ukuthuthukiswa kungokwemvelo futhi kuyimpilo ilungu elithile lomzimba wethu sintula amaprotheni. Kodwa, ngeshwa, hhayi wonke umuntu uyazi kahle indlela futhi ngalokho izindlela kufanele ugcwalise leli "isakhiwo" isici.

Okwamanje, kungenziwa namaprotheni atholakala ngezindlela ezahlukene. Nokho, zemvelo kakhulu, ngendlela elula futhi esheshayo ukusebenzisa ukudla ezifanele.

Kuye inani amaprotheni ewusizo imikhiqizo equkethe amaprotheni zihlukaniswe izinhlobo ezine ezihlukene.

Uhlobo 1: ngaphezu kuka-15 amagremu amathathu amaprotheni amakhilogramu komkhiqizo 0.1 ngayinye

• Noma yimuphi ezihlukahlukene ushizi. Ngaphambi ukusetshenziswa, kufanele acabangele Eqinisweni ukuthi ezifana imikhiqizo yobisi eliqukethe amaprotheni kukhona caloric kakhulu. Kule ndaba, kangcono ukuwafaka ekudleni kwakho ngokushesha ngaphambi umsebenzi. Ngempela, kulesi simo, kilojoule extra uyoshiswa ngesikhathi umsebenzi okukhulu ngokomzimba.
• Ephansi fat cottage shizi. Ukuze nokwenziwa lula kanye okusheshayo uyelulekwa uhlanganise umkhiqizo ne-yogurt noma yogurt, kanye ushukela kukho.
• Inyama izinyoni nezilwane kanye nenhlanzi. imikhiqizo enjalo equkethe amaprotheni, kungcono ukusebenzisa nesitshulu, noma liphekwe nokuphekwa ngamanzi. Ngaphezu kwalokho, kunconywa ukuthenga inyama yezinkomo hhayi abaneminyaka engama ezimbili.

Kufanele kuphawulwe ukuthi okune amaprotheni izinto eziningi ezinkulu, kukhona yemifino. Konke izinhlobo nuts nokusabhontshisi: peas, ubhontshisi, udali, chickpeas, ubhontshisi.

Uhlobo 2: 10 kuya ku-15 amagremu amathathu amaprotheni amakhilogramu komkhiqizo 0.1 ngayinye

• Amaqanda, izigwaca nabanye. Yidla yabo Kunconywa emva ukusebenzisa, kanye ibhulakufesi. Nokho, amaqanda abe engathandeki kulabo eziye zatholakala egazini semali cholesterol.
• okusanhlamvu abahlukahlukene (kakolweni, nokunye okufana nokolweni, oat, njll). imikhiqizo enjalo equkethe amaprotheni ziwusizo kakhulu emzimbeni, ngoba esikuthola kahle, futhi ikhuthaza evamile izicubu ukugaya.

Futhi, zonke pasta akunakubangelwa lolu hlobo yengulube, ayi, ufulawa kakolweni, njll

uhlobo 3 kusuka 4 kuya 9.9 amagremu amathathu amaprotheni amakhilogramu komkhiqizo 0.1 ngayinye

• Ukolweni rye isinkwa.
• Ibhali nelayisi oluthile lokudla.
• uphizi Green.

uhlobo 4th: kusuka 2 kuya 3.9 amagremu amathathu amaprotheni amakhilogramu komkhiqizo 0.1 ngayinye

• ubisi Fresh kwanoma iyiphi yogurt amafutha okuqukethwe kanye ukhilimu omuncu. Ngokuvamile, imikhiqizo efana ukuthi wabhalwa wokuqukethwe ngokwanele ezinkulu amaprotheni. Nokho, inqubo ukukhiqizwa, okungukuthi ngesikhathi ubisi dilution aphuze izimpushana ahlukahlukene, amanzi kanye whey, inani nenzuzo ukwakhiwa isici is kakhulu ziyancipha.
• Ice (cream noma ibhotela).
• Isipinashi.
• Ukholifulawa.
• Amazambane.

Zonke ezinye (hhayi ohlwini), izithelo, imifino, amakhowe futhi amajikijolo ane kusuka 0.4 kuya 1.9 amagremu timphawu.

Manje ngeke kube nzima ukukhetha kusuka eziningi ezihlukahlukene esitolo imikhiqizo equkethe amaprotheni. Ithebula ngezinhlobo ngenhla wabo izokusiza kulesi simo esinzima.