Uma ukhathazekile ngokuthola amaprotheni anele ngokushintshela ekudleni kwemifino, okulandelayo kungase kukumangaze. Iqiniso liwukuthi abantu abaningi abadla inyama bathola amaprotheni amaningi, nokuthi abadla imifino bangathola kalula amaprotheni anele ekudleni okusekelwe ezitshalweni.
Abaningi basakholelwa ukuthi amaprotheni atholakala kuphela ngenyama neminye imikhiqizo yezilwane, futhi sonke siyobe sifa ngaphandle kwamaprotheni ezilwane! Ngaphandle uma ungowesifazane okhulelwe noma umakhi womzimba, cishe uzothola amaprotheni anele ngaphandle kokubeka umzamo omkhulu.
Nansi imithombo engcono kakhulu yamaprotheni yabadla imifino:
eyodwa . I-Quinoa nezinye izinhlamvu eziphelele
Izinhlamvu ezigcwele ziwumthombo omkhulu wamaprotheni, kodwa inkosi yezinhlamvu eziphelele kulokhu i-quinoa. Ngokungafani nemithombo eminingi yamaprotheni adla imifino, i-quinoa iqukethe wonke ama-amino acid abalulekile, okuyenza ibe irekhodi “lamaprotheni aphelele” wasikhathi sonke. Inkomishi eyodwa nje ye-quinoa ephekiwe iqukethe amagremu angu-18 amaprotheni kanye namagremu ayisishiyagalolunye e-fiber. Okunye okusanhlamvu okuphelele, okuhlanganisa isinkwa esigcwele okusanhlamvu, irayisi elinsundu, ibhali, nakho kuwukudla okunempilo okunikeza amaprotheni ekudleni kwemifino nemifino.
2. Ubhontshisi, udali nezinye izidumba
Zonke izidumba – ubhontshisi, udali, uphizi, njll. – ziyimithombo emihle yamaprotheni kubantu abadla imifino kanye nemifino ngokufanayo, ngakho kuningi ongakhetha kukho futhi unganamathela kubhontshisi owodwa nje owuthanda kakhulu! Ubhontshisi omnyama, ubhontshisi wezinso, i-dhal yamaNdiya, isobho lephizi, isobho…
Isoya nayo iyindumba, kodwa njengoba isoya kanye nokuphuma kwayo sekuphenduke umthombo odumile wamaprotheni kubantu abadla imifino, kufanele kuxoxwe ngokuhlukile endimeni elandelayo.
Amaprotheni enkomishini eyodwa kabhontshisi osemathinini angaba amagremu ayi-13,4. Kungani kufanele ukudle? Ubhontshisi ungomunye wokudla okuvamile okunamaprotheni kubantu abadla imifino. Ungathola ubhontshisi esitolo segrosa noma kumenyu cishe yazo zonke izindawo zokudlela.
3 . I-Tofu neminye imikhiqizo yesoya
Isoya lingafaniswa nonwabu, awusoze wadinwa ngalo! Kungenzeka ukuthi uke wazama ukufaka i-tofu nobisi lwe-soy ekudleni kwakho ngaphambili, kodwa kuthiwani nge-soy ice cream, iyogathi ye-soy, amantongomane e-soy, noshizi we-soy? I-Tempeh futhi iwumkhiqizo wesoya ocebile ngamaprotheni. Njengebhonasi eyengeziwe, izinhlobo eziningi ze-tofu nobisi lwesoya ziqiniswa nezinye izakhamzimba ezidingwa abantu abadla imifino nezilwane, njenge-calcium, insimbi, novithamini B12. Ukudla u-ayisikhilimu wesoya yedwa kwanele ukuze uthole iphrotheni oyidingayo.
Okuqukethwe kwamaprotheni: Ingxenye yenkomishi ye-tofu iqukethe amagremu angu-10, futhi inkomishi yobisi lwesoya iqukethe amagremu angu-7 amaprotheni.
Kungani kufanele udle isoso: Ungakwazi ukwengeza i-tofu kunoma yisiphi isidlo osiphekayo, okuhlanganisa isitshulu, amasoso, amasobho namasaladi.
ezine. Amantongomane, imbewu kanye nebhotela lamantongomane
Wonke amantongomane, okuhlanganisa amakinati, ama-cashew, ama-alimondi, nama-walnuts, aqukethe amaprotheni, njengoba kwenza imbewu efana nembewu ye-sesame ne-sunflower. Ngenxa yokuthi amantongomane amaningi nembewu aziwa ngokuba namafutha amaningi, awufuni ukuwenza umthombo wakho oyinhloko wamaprotheni. Kodwa zinkulu njenge-snack, isibonelo, ngemva kokuzivocavoca noma ukudla okungahleliwe. Ibhotela lamantongomane limnandi futhi, futhi izingane zithanda ibhotela lamantongomane, kunjalo. Zama uwoyela kabhontshisi wesoya noma ibhotela likashewu ukuze ushintshe uma uguliswa ibhotela lamantongomane.
Okuqukethwe kwamaprotheni: Izipuni ezimbili zebhotela lamantongomane ziqukethe cishe amagremu angu-8 wamaprotheni.
Kungani kufanele ukudle: Kulula! Noma yikuphi, nganoma yisiphi isikhathi, ungadla amantongomane ambalwa ukuze uthole amaprotheni.
5 . I-Seitan, i-veggie burgers kanye nezinye esikhundleni senyama
Funda ilebula yenyama oyithenge esitolo kanye nama-veggie burgers futhi uzothola ukuthi anamaprotheni amaningi! Iningi elithatha indawo yenyama emakethe lenziwe ngamaprotheni e-soy, amaprotheni kakolweni, noma inhlanganisela yakho kokubili. Ungakwazi ukushisisa ama-veggie burger ambalwa futhi uthole isidingo sakho sansuku zonke samaprotheni. I-seitan eyenziwe ekhaya idume ngokuqukethwe kwayo kwamaprotheni amaningi.
Okuqukethwe Kwamaprotheni: I-veggie patty eyodwa iqukethe cishe amagremu angu-10 amaprotheni, namagremu angu-100 ...