Okuqukethwe
Amaprotheni asheshisa imetabolism, anikeze umuzwa wokusutha isikhathi eside, futhi asuse ama-calories amaningi emzimbeni. Ngaphezu kwalokho, amaprotheni ayisisekelo sezicubu zemisipha, futhi ngaphandle kwawo, ukwakha umzimba omuhle akunakwenzeka. Ekwehliseni isisindo, ingxenye yesithathu yokudla kwakho kufanele yenziwe ngamaprotheni.
Yikuphi ukudla okuqukethe okuningi kwakho?
1. Inyama
I-chicken fillet kanye nenyama yenkomo yiwona mafutha emisipha ayinhloko ekudleni kwabasubathi. Inyama yenkomo ikhuluphele kunenkukhu, kodwa ngokuvamile, inyama cishe ayinawo ama-carbohydrates namafutha aphansi. Ngokudla inani elivamile lenyama esidlweni esisodwa, ungathola isabelo sansuku zonke samaprotheni.
2. Inhlanzi
Inhlanzi futhi iqukethe amaprotheni amaningi ekhwalithi ephezulu namafutha anempilo esikhumbeni sakho. Uma ukhetha ukunciphisa amafutha, khona-ke qaphela i-tuna-inerekhodi lokuqukethwe kwamaprotheni ezinhlanzi futhi cishe awekho amafutha. Inhlanzi inomthelela emsebenzini osungulwe kahle wezitho zepheshana lesisu.
3. Amaqanda
Iqanda elimhlophe, ngokuxakayo, iphrotheni emsulwa yemisipha kanye nesibalo esincane. Ukuze ukhiphe i-cholesterol, equkethwe ku-yolk, yenza isidlo esisekelwe kumaprotheni kuphela futhi unciphise izikhupha zibe yi-1-2 ngosuku.
4. Nginguye
Imikhiqizo ye-soy iyindlela ehlukile yemithombo yamaprotheni kulabo abangayidli inyama nenhlanzi. I-Soy iqukethe amaprotheni ahlanzekile futhi isebenza njengesisekelo sokulungiswa kobisi lwe-soy, ushizi. Kubantu abadla imifino kanye nabantu abanamathela esontweni ngokushesha, isoyi ingumkhiqizo omuhle kakhulu wokuqeqeshwa okusebenzayo.
5. Ushizi wekotishi
Inzuzo ye-cottage shizi ukuthi ungakwazi ukulungisa okuqukethwe kwayo kwamafutha kuye ngokuthi ukudla kanye nezidingo zomzimba. Uma kungenjalo, iphrotheni emsulwa. Vele ukhumbule ukuthi izazi zokudla okunomsoco azincomi ukudla ukudla okunokuqukethwe kwe-zero fat - umzimba kufanele uthole zonke izinto ezidingekayo ngisho nangesikhathi sokudla.
6. Ushizi
Ushizi umkhiqizo wamaprotheni, kodwa uqukethe amafutha amaningi. Kuyoba umthombo omuhle kakhulu wamaprotheni wokudla okune-carb ephansi, kodwa uma udinga ukunciphisa amafutha, khetha umkhiqizo onamafutha amancane noma ukhiphe ngokuphelele ushizi ekudleni kwakho okwamanje.
7. Ubhontshisi
Imifino, ikakhulukazi ubhontshisi, inamaprotheni amaningi. Lesi sitshalo, njengesoya, siwukudla kwemifino—ukudla okunamaprotheni amaningi - amachickpeas, udali, ummbila. Ngaphezu kwamaprotheni, aqukethe amavithamini amaningi nezinto eziwusizo emzimbeni.
8. I-Buckwheat
I-Buckwheat ingumnikazi werekhodi phakathi kwezitsha eziseceleni ngenani lamaprotheni elikuwo. Izidlo eziningi zisekelwe ku-buckwheat; idliwa kakhulu ngabasubathi nabantu ababoniswa amaprotheni ngenxa yezizathu zempilo. Ngaphandle kwamaprotheni, i-buckwheat iqukethe i-fiber eningi, ezosiza ukugayeka kokudla.