Sonke siyazi ukuba imizimba yethu ifumana amandla ekutyeni esikutyayo. Kukho izondlo ezintathu eziphambili ezibonelela ngala mandla. Ziicarbohydrate , amafutha, kunye neeproteni. Ezi sizibiza ngokuba zii-macronutrients. Kwezi, iiproteni zezona zibalulekileyo kwaye ziyimfuneko emzimbeni wethu. Kodwa okumangalisayo kukuba, umzimba wethu awukwazi ukugcina iiproteni. Ke ngoko, kufuneka sifumane ubungakanani obufunekayo beproteni ekutyeni esikutyayo yonke imihla.
Kutheni iproteni ibaluleke kangaka kuthi?
Ngamafutshane, iiproteni zifana nezakhi zomzimba wethu. Zenziwe ngeeyunithi ezincinci ezibizwa ngokuba zii-amino acids. Ezinye iintlobo zeproteni, ezifana ne-whey protein, ziqulethe zonke ii-amino acids ezilithoba ezibalulekileyo.
Inkonzo enikezelwa yiproteni emizimbeni yethu ayiyonto incinci. Khawucinge nje...
- Ukukhulisa nokulungisa izihlunu kunye nezicubu: Iproteni ibalulekile ekwakheni kwakhona xa uzilolonga okanye wenzakele kancinci.
- Ukwenza ii-enzymes kunye nee-hormones : Iiproteni zezona zinto ziphambili zokwakha ii-enzymes kunye nee-hormones ezilawula iinkqubo ezininzi emzimbeni wethu.
- Ukunika amandla: Njengeekhabhohayidreyithi namafutha, umzimba usebenzisa neeproteni ukuvelisa amandla xa kufuneka.
Ayipheleli apho, iproteni ibalulekile ekukhuleni nasekuphileni kakuhle kwayo yonke into ukususela kwiinwele zethu, iinzipho, ulusu, igazi kunye ne-cartilage.
Ngoku mhlawumbi uyazibuza, "Ndifuna iiproteni ezingakanani ngosuku?" Ubungakanani beproteni oyifunayo buxhomekeke kubunzima bakho, ubudala, kunye nokuba usebenza kangakanani. Ngoko ke, eyona ndlela ilungileyo yokufumana ubungakanani beproteni obufanelekileyo kuwe kukuthetha nogqirha wakho wosapho, owaziwa ngokuba nguGqr.
Ngokomyinge, umntu omdala udinga malunga neegram ezisi-7 zeproteni kwi-20 pounds nganye yobunzima bomzimba. Oko kuthetha ukuba umntu onobunzima obuziikhilogram ezingama-63 (malunga neekhilogram ezingama-63) udinga malunga neegram ezingama-50 zeproteni ngosuku.
Ziziphi iindawo ezilungileyo zeprotheyini?
Kukho ukutya okuninzi okuqulethe iiproteni. Kodwa okunye kunempilo kunezinye. Umzekelo, intlanzi, iimbotyi kunye neelentile zingcono kakhulu kuneenyama ezicutshungulwayo ezifana neesoseji kunye neehot dog. Inyama ebomvu efana nenyama yenkomo kunye nengulube zilungile kakhulu.Inamafutha agcweleyo . Oku kunokunyusa amanqanaba e-cholesterol kwaye kwandise umngcipheko wesifo sentliziyo . Ngoko ke ukuba utya inyama ebomvu, kulungile ukuyitya ngokulinganisela , kungekhona rhoqo.
Nazi ezinye zokutya okunempilo, okuneproteni eninzi.
| Uhlobo lokutya | Inkcazo kunye nomxholo weproteni |
|---|---|
| Intlanzi | Enye yezona ndlela zibalaseleyo zokufumana iproteni. I-salmon ineegram ezili-17 zeproteni kwii-ounces ezi-3. I-cod ineegram ezili-15. Ukongeza, intlanzi ikwanazo izondlo ezininzi, ezifana ne-omega-3 fatty acids kunye ne-vitamin D. |
| Inkukhu | Ithandwa kakhulu phakathi kwethu eSri Lanka. Ii-ounces ezi-4 zesifuba senkukhu esingenalusu ziqulethe iigram ezingama-26 zeproteni. Ii-ounces ezi-3 zenyama yeturkey ziqulethe iigram ezingama-25 zeproteni. |
| Iimbotyi | Iimbotyi zesoya zine-31 grams zeproteni ngekomityi nganye! Iimbotyi ezifana neetshizi, iimbotyi zezintso, kunye neembotyi ezimnyama nazo zineeproteni ezininzi. Zikwanefayibha eninzi, enceda ukulawula indlala. |
| Iilentile | Yinto eqhelekileyo emakhayeni ethu. Ikomityi yeelentile eziphekiweyo ineeproteni ezimalunga ne-18 grams. Ikwanefayibha eninzi. |
| Amaqanda | Uninzi lweproteni eqandeni lukwii-whites. Ziyiproteni epheleleyo, oko kuthetha ukuba ziqulathe zonke ii-amino acids ezili-9 ezibalulekileyo. |
| Amantongomane afana neecashews kunye namandongomane | Ii-almond kunye neepistachio ziqulathe iigram ezi-6 zeproteni nge-ounce (malunga neegram ezingama-28). Nangona kunjalo, kufuneka uqwalasele iikhalori xa uziqhotsa ngetyuwa kunye neoyile. |
| Ubisi | Iitshizi ezininzi zinamafutha amaninzi, kodwa ikomityi yetshizi yecottage enamafutha aphantsi ineegram ezingama-24 zeproteni kunye necalcium eninzi. |
Ukutya okulula nokukhawulezayo okuneproteni eninzi
Akunyanzelekanga ukuba utye i-protein bar xa ulambile kancinci ngexesha lesidlo sasemini. Ngokucwangcisa kancinci, ungenza isidlo esimnandi nesinempilo ekhaya.
I-Skyr
Le yimveliso yobisi efana neyogathi. Ikomityi yeSkyr ineproteni ephindwe kabini (malunga ne-15 grams) kuneyogathi eqhelekileyo enamafutha aphantsi . Ungayonyusa nangakumbi iproteni ngokongeza imbewu ye-chia.
IHummus
Le diphu ikhrimu eyenziwe ngeetships eziphekiweyo ilungile kakhulu xa idibene neziqwenga zemifuno (iikaroti, iikhukhamba). I-2/3 yekomityi yehummus ineegram ezi-7 zeproteni.
I-Edamame
Oku kubhekisa kwiimbotyi zesoya ezikwiimbotyi. Zingatyiwa ngokuzibilisa emanzini anetyuwa. I-Edamame ine-18 grams yeproteni kwikomityi enye.
Iitshizi eziqhotsiweyo
Thabatha iitshizi ezifakwe ebhotileni, ukhuphe amanzi, wongeze ioyile yomnquma encinci, ityuwa, kunye neetshili flakes, uze uzibhake kwi-oven (200 degrees Celsius) imizuzu engama-20-30. Isiqingatha sekomityi yezi zinto sineegram ezi-7 zeproteni.
I-Tuna kunye nee-crackers
Ingqayi yetuna emanzini ineeproteni ezingama-27 grams. Esi sisidlo esimnandi xa sityiwa neecrackers ezimbalwa zengqolowa epheleleyo.
Ibhotolo yamandongomane
Yitya malunga neepuni ezimbini zebhotolo yamandongomane engeswiti okanye ibhotolo ye-almond kunye nezilayi zeapile okanye iintonga zeseleri. Oku kuya kunika malunga neegram ezi-7 zeproteni.
Umyalezo Wokuya Ekhaya
- Iproteni sisondlo esibalulekileyo emzimbeni wakho wonke, kuquka izihlunu zakho, ulusu, iinwele kunye nezinzipho.
- Ekubeni imizimba yethu ingakwazi ukugcina iiproteni, kubaluleke kakhulu ukuzifumana ekutyeni kwethu kwemihla ngemihla.
- Xa ufumana iproteni, khetha ukutya okunempilo okufana nentlanzi, inkukhu, amaqanda, iilentili kunye neembotyi endaweni yenyama enongiweyo.
- Xa uziva ulambile emini, ukutya okulula okutyebileyo kwiproteni kunokukunceda uhlale unamandla ixesha elide.
- Ukuba awuqinisekanga ngobungakanani obuchanekileyo beproteni oyifunayo, ungaze ungathandabuzi ukufuna iingcebiso kugqirha wakho .
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