Cishe usuyazi kakade ngokudla okudumile okuyimithombo yamaprotheni. Kodwa-ke, kusekhona, okungaziwa kakhulu okungeke nje kuhlukanise futhi kubuyekeze ukudla kwakho, kodwa futhi kugcwalise umzimba wakho ngamaprotheni. Masibeke isicelo sokuthi ngemikhiqizo “engaziwa” sisho kuphela leyo okungekona ukudla kwesintu kwabantu bakithi abadla inyama.
Ngakho, buyela ku-hummus. Sekuyisikhathi eside ithatha indawo yodumo emafasiteleni ezitolo, kodwa ingakabi etafuleni lethu. I-Hummus ilungiswa kusuka ku-chickpeas abilisiwe ngokungezwa kwamafutha, ngokuvamile amafutha omnqumo. Ubuhle balesi sidlo ukuthi singakwazi ukuhlangabezana ngokugcwele nokulindela kwakho. Ukunambitheka okuhlukahlukene kutholakala ngokungeza upelepele, izinongo, ukhokho kanye nenqwaba yezinye izithasiselo zokudla. Ngaphezu kwamaprotheni, i-hummus isigcwalisa ngensimbi, amafutha angenayo i-unsaturated, ne-fiber. I-Hummus imane iyadingeka kulabo abanesifo se-celiac (ukuphazamiseka kokugaya ukudla, okuhambisana nokuxhumana kwe-pathological ye-mucosa yamathumbu amancane kanye namaprotheni e-gluten). Amaprotheni ku-hummus - 2% wesisindo esiphelele.
Ibhotela lamantongomane linamaprotheni angama-28%. Lona umkhiqizo oyintandokazi kaJack Nicholson, awukweleta impilo “yabesilisa”. Kufanelekile ukusho ngokwehlukana ngamantongomane: kufanele akhethwe ngokucophelela. Udinga ukuthenga ikhwalithi, imikhiqizo eqinisekisiwe. Uma kungenjalo, uzibeka engozini yokuthola amantongomane amnandi kuphela, kodwa futhi nama-carcinogens ayingozi kakhulu! Uma amantongomane egcinwe ekamelweni elinomswakama ophezulu, ambozwa ukhunta olukhipha ubuthi. Akufanele kudliwe ngaphansi kwezimo.
Ukwatapheya ungomunye umthombo wamaprotheni. Inokunye okuningi okuwusizo, kodwa manje sinentshisekelo kakhulu kumaprotheni, akunjalo? Inzuzo ye-avocado ukuthi yenza izitsha ezibandayo zibe mnandi kakhulu. Yiqiniso, iqukethe amaprotheni angu-2% kuphela. Kodwa lokhu kuncane kuphela kunobisi. Engeza i-fiber enempilo kulokhu, futhi uzoqonda ukubaluleka kwalo mkhiqizo etafuleni lakho.
Ukhukhunathi ucebile ngamafutha agcwele, ngakho-ke ngeke sikutuse ukulahlekelwa isisindo. Nokho, leli nati elinekhalori eliphezulu nelimnandi liqukethe amaprotheni angu-26%!
Ibhitrudi. Uma i-beetroot ingeyona imifino engavamile kithi, lokho akusho ukuthi siyakwazisa. Ulwazi ikakhulukazi kulabo abadla inyama: ama-beet amathathu kuya kwamane aphakathi nendawo aqukethe amaprotheni amaningi njengefillet yenkukhu. Ngokuqondene nokunambitheka, okuphekwe ku-boiler kabili, kunokunambitheka okumnandi ngokukhethekile, okucebile, ngenkathi igcina zonke izakhiwo ezizuzisayo.
I-Tempeh idumile eNingizimu-mpumalanga ye-Asia futhi yenziwa ngobhontshisi wesoya. Ukunambitheka kubizwa ngokuthi i-nutty. Ihluke ku-tofu eyaziwa kakhulu ngenani elikhulu lamaprotheni: i-service eyodwa (indebe) iqukethe cishe amagremu ayishumi nesishiyagalolunye. I-Tempeh iyafudunyezwa ngaphambi kokusetshenziswa noma yengezwe ezitsheni ezishisayo.
I-Seitan yenziwe nge-gluten, iphrotheni kakolweni. Kukhona amagremu angu-25 amaprotheni ngamagremu angu-20 omkhiqizo. Ukuvumelana nokunambitha kwe-seitan kuyikhambi elingcono kakhulu labantu abayimilutha yenyama abasanda kuqala ukuthatha izinyathelo zabo zokuqala endleleni yokudla imifino. Iqukethe usawoti omningi, ngakho-ke ungakwazi ukuqeda ukudla okuqukethe cishe u-16% we-sodium oyithathayo ekudleni kwakho. Uma ukhawulela usawoti wakho ngangokunokwenzeka, khona-ke ukuze uthole ibhalansi evamile ye-electrolyte kanye nokugcwaliswa komzimba ngamaprotheni, dla ingxenye yesine yokuphakela futhi uzothola amagremu angama-XNUMX amaprotheni!
Isifiso sokuhlukanisa ukudla kwakho siyaqondakala, kodwa ungakhohlwa ngaleyo mikhiqizo etholakala kithi nsuku zonke. Ngokwesibonelo, imbewu yefilakisi. Izipuni ezimbili nje ziqukethe amagremu ayisithupha amaprotheni, ngaphezu kwesisindo se-Omega-3 nezinye izinto eziwusizo, i-fiber. Imbewu ingadliwa nokusanhlamvu, yengezwe kumakhekhe.
Khumbula ukuthi impilo yakho ikufanele ukutadisha izidingo zomzimba wakho zamaprotheni, amaminerali, ama-micro-, ama-macroelements, futhi kuzoba ukhiye wenhlalakahle yakho!