Ukhathele ukuzama izindlela ezahlukene zokwehlisa isisindo? Khona-ke kumelwe ukuthi uzwile ngalokhu 'Ukudla Okunephrotheni Eningi'. Abanye abantu bathi unganciphisa isisindo ngokushesha ngalokhu. Liyini iqiniso noma cha ngale ndaba? Ingabe ukudla amaprotheni amaningi kuyakusiza ngempela ukwehlisa isisindo? Ingabe kuyasiza emizimbeni yethu? Ake sixoxe ngakho konke lokhu ngokuningiliziwe nanamuhla.
Ingabe ukudla okunamaphrotheni amaningi kuyakusiza ngempela ukwehlisa isisindo?
Yebo, kukhona iqiniso kule ndaba. Ukudla okunamaprotheni amaningi kungakusiza unciphise isisindo
ngesikhathi esifushane . Isizathu esiyinhloko salokhu ukuthi amaprotheni ayinto egcwalisa izisu zethu ngokushesha. Cabanga, uma udla amaqanda amabili kwasekuseni, ngeke uzizwe ulambile isikhathi eside kunokuba udle umqulu owenziwe ngofulawa wesinkwa. Okusho ukuthi, uma udla amaprotheni amaningi, uzozizwa usuthi isikhathi eside. Bese, ukudla into eyodwa emva kwenye nokudla okuthile okunambitheka kahle, nokwengeza amakhalori angadingekile emzimbeni, kulawulwa kakhulu. Lesi yisayensi elula lapha.
Kodwa khumbula kahle lokhu. Lokhu akuwona umlingo. Le ndlela isebenza isikhathi esifushane kuphela. Uma ubuyela emikhubeni yakho yokudla emibi yakudala, isisindo osinciphile singabuyiselwa ngesivinini esikhulu. Ngakho-ke, into engcono kakhulu ongayenza ukujwayela indlela yokuphila enempilo ongayilondoloza isikhathi eside. Kuwukuhlakanipha ukukhuluma nodokotela wakho ngakho bese uthuthukisa indlela ekufanele.
Yiziphi izinhlobo ezinhle kakhulu zamaprotheni ezingakusiza unciphise isisindo?
Ngisho noma ucabanga ukuthi 'udla ukudla okunamaphrotheni amaningi,' awukwazi ukudla noma yiluphi uhlobo lwephrotheni. Kudingeka sikhethe iphrotheni enenani eliphezulu lokudla okunomsoco, enamafutha agcwele aphansi, kanye namakhalori aphansi. Nazi ezinye izibonelo ezinhle:
- Inyama Engenasikhumba: Inkukhu engenasikhumba, i-turkey, kanye nezingcezu zenyama yenkomo noma yengulube ezingenasikhumba ezibhalwe ukuthi 'loin' noma 'round. ' Kufanele nakanjani uhlale kude nenyama ecutshunguliwe njengesoseji nama-meatball.
- Ukudla Kwasolwandle: Izinhlanzi ezicebile ngama-fatty acid e-Omega -3 , njenge-salmon, i-mackerel, ne-herring, ziwusizo kakhulu.
- Ubhontshisi kanye ne-Legumes: Ama-lentile, ama-chickpeas, ubhontshisi oluhlaza, kanye nobhontshisi, okuvame kakhulu ezweni lakithi, akugcini nje ngokuba umthombo omuhle wamaprotheni, kodwa futhi kuyindlela enhle yokuthola i-fiber , ewusizo kakhulu emzimbeni.
- Imikhiqizo yesoya: Izinto ezifana ne-tofu nenyama yesoya ziyindlela enhle kubantu abadla imifino .
- Ubisi Olunamafutha Aphansi: I-yogurt enamafutha aphansi, ubisi, kanye noshizi we-cottage kuyimithombo emihle yamaprotheni.
- Amaqanda : Umthombo olula nongabizi weprotheyini ephelele.
- Amantongomane Nembewu: Ama-alimondi, ama-walnuts, amantongomane, kanye nembewu yethanga kungadliwa njengesidlo sakusihlwa phakathi kokudla okuyinhloko.
Kungakanani okuqukethwe amaprotheni ekudleni okuthile?
Ake sithole umbono omncane ngenani elilinganiselwe lamaprotheni kokunye kokudla esikudlayo. Lokhu kuzokusiza ukuhlela ukudla kwakho.
| Uhlobo lokudla | Inani lamaprotheni (cishe) |
|---|
| Amagremu angu-85 (3 oz) enkukhu engenasikhumba | amagremu angu-26 |
| Amagremu angu-85 (3 oz) enhlanzi (kuye ngohlobo) | amagremu angu-17-20 |
| 1/2 indebe ye-cottage cheese enamafutha aphansi | Amagremu angu-12.4 |
| 1/2 indebe ye-lentile ebilisiwe | amagremu angu-9 |
| 1/2 indebe yama-chickpeas abilisiwe | Amagremu angu-7.7 |
| Iqanda elikhulu eli-1 | Amagremu ayi-6 |
| Amagremu angu-113 (4 oz) eyogathi enamafutha aphansi | Amagremu ayi-6 |
| Amagremu angu-113 (4 oz) obisi olunamafutha aphansi | amagremu angu-4 |
Ingabe udinga ukucabanga ngama-carbohydrate namafutha?
Yebo impela! Iphutha elikhulu elenziwa abantu abaningi ukususa ngokuphelele ama-carbohydrate namafutha ekudleni kwabo ngoba badla amaprotheni amaningi. Lokho kuyinto engalungile kakhulu ukuyenza. Imizimba yethu idinga zonke lezi zakhi zomzimba ngesilinganiso esifanele ukuze isebenze. Into ebaluleke kakhulu ukukhetha ama-carbohydrate "amahle" namafutha "amahle".
- Ama-carbohydrate amahle:
- Izithelo nemifino emisha
- Okusanhlamvu okuphelele njengelayisi elinsundu, i-oats, kanye ne-millet
- Imifino efana ne-lentile, ubhontshisi oluhlaza, nobhontshisi oluhlaza
- Ubisi olunamafutha aphansi kanye ne-yogurt
- Amafutha Anempilo:
- Ukwatapheya
- Amafutha omnqumo
- Inhlanzi (njenge-salmon, i-tuna)
- Amantongomane afana nama-alimondi, ama-walnuts, nama-cashews
- Imbewu yethanga, imbewu yefilakisi
Elinye icebiso elihle lokulawula indlala
ukuhlukanisa inani lamakhalori owadla nsuku zonke libe ukudla okuncane okungu-4 noma okungu-5, kunokuba udle konke ngesikhathi esisodwa. Ingabe lokhu kudla okunamaphrotheni amaningi kuphephile ngempela?
Lena yingxenye ebaluleke kakhulu. Kumuntu ophilile kahle, ukulandela lolu hlobo lokudla
isikhathi esifushane ngeke kubangele umonakalo omkhulu. Kodwa-ke, ukwenza lokhu
isikhathi eside kungaholela ezinkingeni eziningi zempilo.
Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okwehlisa isisindo, ikakhulukazi okufana nalokhu. Uma unesifo sikashukela noma ezinye izifo ezingamahlalakhona, njengesifo sezinso, ungazami into efana nale ngaphandle kweseluleko sikadokotela.
Nazi ezinye zezingozi zokulandela ukudla okunamaphrotheni amaningi esikhathini eside:
- Ukushoda kokudla okunempilo: Uma unciphisa ukudla kwakho okucebile ngama-carbohydrate, ungase uphuthelwe yi-fiber ebalulekile kanye nezinye izakhamzimba. Lokhu kungaholela ekuphefumuleni okubi, ikhanda elibuhlungu elingapheli, kanye nokuqunjelwa.
- Ingozi eyengeziwe yesifo senhliziyo: Uma udla inyama ebomvu enamafutha amaningi kanye nenyama elungisiwe ukuze uthole amaprotheni, amazinga e-cholesterol embi emzimbeni wakho, noma i-LDL cholesterol, anganda, okwandisa ingozi yakho yesifo senhliziyo.
- Imiphumela yezinso:Izinso kufanele zisebenze kanzima kunokuvamile ukususa imfucuza emzimbeni ngesikhathi sokusetshenziswa kwamaprotheni. Nakuba umuntu ophilile engakwazi ukubekezelela lokhu esikhathini esifushane, ngokuhamba kwesikhathi kungathinta ukusebenza kwezinso. Lokhu kuyingozi kakhulu kumuntu osevele enesifo sezinso.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okucebile ngamaprotheni kungakusiza unciphise isisindo okwesikhashana, njengoba kungakusiza uzizwe usuthi.
- Kunoma ikuphi, ikakhulukazi uma unezinkinga zempilo ezingamahlalakhona njengesifo sikashukela noma isifo sezinso, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lolu hlobo lokudla.
- Uma uthola amaprotheni, khetha imithombo enempilo njengenyama, inhlanzi, amaqanda, kanye ne-lentile esikhundleni senyama enongiwe njengesoseji.
- Ungangezi amaprotheni kuphela, kodwa futhi nama-carbohydrate amahle (izithelo, imifino, okusanhlamvu okuphelele) kanye namafutha amahle (ukwatapheya, amantongomane) ekudleni kwakho.
- Lesi akusona ikhambi lesikhathi eside. Into engcono kakhulu ongayenza ukwamukela iphethini yokudla elinganiselayo nenempilo ongayilondoloza impilo yakho yonke.
Ukwehlisa isisindo, amaprotheni, ukudla kwamaprotheni, ukudla okunempilo, ukudla okunomsoco, ukuphathwa kwesisindo, ukwehlisa isisindo
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