Ngaba udiniwe kuzama iindlela ezahlukeneyo zokunciphisa umzimba? Ngoko ke kufuneka ukuba uvile ngale 'High-Protein Diet'. Abanye abantu bathi unganciphisa umzimba ngokukhawuleza ngale nto. Iyintoni inyaniso okanye ayiyonyani ngale bali? Ngaba ukutya iiproteni ezingaphezulu kuyakunceda unciphise umzimba? Ngaba kulungile emizimbeni yethu? Makhe sithethe ngayo yonke le nto ngokweenkcukacha nangokulula namhlanje.
Ngaba ukutya okuneproteni eninzi kuyakunceda unciphise umzimba?
Ewe, kukho inyaniso ethile kweli bali. Ukutya okuneproteni eninzi kunokukunceda unciphise umzimba
kwixesha elifutshane . Isizathu esiphambili soku kukuba iproteni yinto ezalisa izisu zethu ngokukhawuleza. Khawuthelekelele, ukuba utya amaqanda amabini kwisidlo sakusasa, awuyi kuziva ulambile ixesha elide kunokuba utya iroll eyenziwe ngomgubo wesonka. Oko kukuthi, xa utya iproteni engaphezulu, uya kuziva uzele ixesha elide. Emva koko, ukutya into emva kwenye nokutya into enencasa entle, kunye nokongeza iikhalori ezingafunekiyo emzimbeni, kulawulwa kakhulu. Le yisayensi elula apha.
Kodwa khumbula oku kakuhle. Oku akuyomilingo. Le ndlela isebenza ixesha elifutshane kuphela. Ukuba ubuyela kwimikhwa yakho emibi yokutya , ubunzima obulahlekileyo bunokubuyiselwa ngesantya esimangalisayo. Ke ngoko, eyona nto ilungileyo onokuyenza kukuqhela indlela yokuphila enempilo onokuyigcina ixesha elide. Kububulumko ukuthetha nogqirha wakho ngayo kwaye uphuhlise indlela ekufaneleyo.
Ziziphi iintlobo zeproteni ezilungileyo ezinokukunceda unciphise umzimba?
Nokuba ucinga ukuba 'utya ukutya okuneproteni eninzi,' awunakutya nje naluphi na uhlobo lweproteni. Kufuneka sikhethe iproteni enesondlo esiphezulu, amafutha agcweleyo aphantsi, kunye neekhalori eziphantsi. Nazi ezinye zemizekelo emihle:
- Inyama Engatyebanga: Inkukhu engenalusu, iturkey, kunye neziqwenga zenyama yenkomo okanye yengulube ezityiweyo ezibhalwe 'loin' okanye 'round'. Ngokuqinisekileyo kufuneka uziphephe iinyama ezicutshungulweyo ezifana neesoseji kunye neemeatball.
- Ukutya kwaselwandle: Iintlanzi ezityebileyo kwi -Omega -3 fatty acids, ezifana nesalmon, i-mackerel, kunye ne-herring, ziluncedo kakhulu.
- Iimbotyi kunye neembotyi: Iilentile, iitshizi, iimbotyi eziluhlaza, kunye neembotyi, ezixhaphakileyo kwilizwe lethu, azingomthombo omkhulu weproteni kuphela, kodwa zikwayindlela entle yokufumana ifayibha , eluncedo kakhulu emzimbeni.
- Iimveliso zesoya: Izinto ezifana netofu kunye nenyama yesoya zilungile kubantu abatya imifuno .
- Imveliso yobisi enamafutha aphantsi: Iyogathi enamafutha aphantsi, ubisi, kunye netshizi yecottage zizinto ezilungileyo zeproteni.
- Amaqanda : Umthombo olula nongabizi kakhulu weprotheyini epheleleyo.
- Amandongomane neMbewu: Ii-almond, ii-walnuts, ii-peanut, kunye nembewu yethanga zingatyiwa njengesidlo esilula phakathi kokutya okuphambili.
Ingakanani iproteni ekutyeni okunye?
Masifumane uluvo oluncinci malunga nobungakanani beproteni kwezinye zokutya esikutyayo. Oku kuya kukunceda ucwangcise ukutya kwakho.
| Uhlobo lokutya | Ubungakanani beprotheyini (malunga) |
|---|
| Iigram ezingama-85 (3 oz) zenkukhu engenalusu | Iigram ezingama-26 |
| Iigram ezingama-85 (3 oz) zentlanzi (kuxhomekeke kuhlobo lwayo) | Iigram ezili-17-20 |
| I-1/2 indebe ye-cottage cheese enamafutha aphantsi | Iigram ezili-12.4 |
| I-1/2 indebe yeelentile ezibilisiwe | Iigram ezili-9 |
| I-1/2 indebe yeetshizi ezibilisiwe | 7.7 iigram |
| Iqanda elikhulu eli-1 | Iigram ezi-6 |
| I-113 grams (4 oz) yeyogathi enamafutha aphantsi | Iigram ezi-6 |
| Iigram ezili-113 (4 oz) zobisi olunamafutha aphantsi | Iigram ezi-4 |
Ngaba kufuneka ucinge ngeecarbohydrates kunye namafutha?
Ewe ngokwenene! Eyona mpazamo inkulu eyenziwa ngabantu abaninzi kukususa ngokupheleleyo iicarbohydrates kunye namafutha ekutyeni kwabo kuba batya iiproteni ezininzi. Oko akulunganga kakhulu. Imizimba yethu ifuna zonke ezi zondlo ngobungakanani obufanelekileyo ukuze isebenze. Eyona nto ibalulekileyo kukukhetha iicarbohydrates "ezilungileyo" kunye namafutha "alungileyo".
- IiCarbohydrate ezilungileyo:
- Iziqhamo nemifuno emitsha
- Iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oats, kunye ne-millet
- Iimbotyi ezifana neelentile, iitshizi kunye neembotyi eziluhlaza
- Ubisi kunye neyogathi engenamafutha aphantsi
- Amafutha asempilweni:
- Iponyoponyo
- I-oyile ye-olivu
- Iintlanzi (ezifana nesalmon, i-tuna)
- Amantongomane afana nee-almond, ii-walnuts kunye nee-cashews
- Imbewu yethanga, imbewu yeflakisi
Elinye icebiso elihle lokulawula indlala
kukwahlulahlula iikhalori ozityayo imihla ngemihla zibe zizidlo ezincinci ezi-4 okanye ezi-5, endaweni yokutya zonke ngaxeshanye. Ingaba oku kutya okuneproteni eninzi kukhuselekile ngokwenene?
Le yeyona nxalenye ibalulekileyo. Kumntu osempilweni ngokubanzi, ukulandela olu hlobo lokutya
ixesha elifutshane akuyi kubangela monakalo omkhulu. Nangona kunjalo, ukwenza oku
kwixesha elide kunokukhokelela kwiingxaki ezininzi zempilo.
Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokunciphisa umzimba, ingakumbi olufana nolu. Ukuba unesifo seswekile okanye ezinye izifo ezingapheliyo, ezifana nesifo sezintso, musa ukuzama into efana nale ngaphandle kwengcebiso kagqirha.
Nazi ezinye zeengozi zokutya ukutya okuneproteni eninzi kwixesha elide:
- Ukunqongophala kwezondlo: Xa unciphisa ukutya kwakho okune-carbohydrate eninzi, ungaphoswa yi-fiber ebalulekileyo kunye nezinye izondlo. Oku kunokubangela ukuphefumla kakubi, iintloko ezibuhlungu ezingapheliyo, kunye nokuqhina.
- Umngcipheko ophezulu wesifo sentliziyo: Ukuba utya kakhulu inyama ebomvu enamafutha amaninzi kunye nenyama eyosiweyo ukuze ufumane iiproteni, amanqanaba e-cholesterol embi emzimbeni wakho, okanye i-LDL cholesterol, anokunyuka, nto leyo enyusa umngcipheko wakho wesifo sentliziyo.
- Iziphumo zezintso:Izintso kufuneka zisebenze nzima kunesiqhelo ukususa inkunkuma emzimbeni ngexesha le-metabolism yeproteni. Nangona umntu ophilileyo enokuyinyamezela le nto okwethutyana, ekuhambeni kwexesha inokuchaphazela ukusebenza kwezintso. Oku kuyingozi kakhulu kumntu osele enesifo sezintso.
Umyalezo Wokuya Ekhaya
- Ukutya okuneproteni eninzi kunokukunceda unciphise umzimba okwethutyana, kuba kunokukunceda uzive ugcwele.
- Nokuba kunjalo, ingakumbi ukuba uneengxaki zempilo ezingapheliyo ezifana nesifo seswekile okanye isifo sezintso, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise olu hlobo lokutya.
- Xa ufumana iproteni, khetha imithombo enempilo efana nenyama, intlanzi, amaqanda, kunye neelentile endaweni yenyama enongiweyo efana nesoseji.
- Yongeza kungekuphela nje iiproteni, kodwa neecarbohydrate ezilungileyo (iziqhamo, imifuno, iinkozo ezipheleleyo) kunye namafutha alungileyo (iavokhado, amandongomane) ekutyeni kwakho.
- Esi asisosisombululo sexesha elide. Eyona nto ilungileyo onokuyenza kukwamkela indlela yokutya elungeleleneyo nesempilweni onokuyigcina ubomi bakho bonke.
Ukunciphisa umzimba, iiproteni, ukutya okunempilo, ukutya okunesondlo, ukulawula ubunzima, ukunciphisa umzimba
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