Ukudla – umthombo wamandla. Futhi kubalulekile ukuthi amandla abawanikezayo, angasivumeli ukuba sizizwe singakhululekile ngendlela yendlala, ukukhathala, nokukhathala. Yonke imikhiqizo imuncwa umzimba womuntu ngendlela ehluke kakhulu. Ezinye izithako zikwenza kusheshe ngangokunokwenzeka. Futhi uma udinga saturation ngokushesha, unake kubo.
Tofu
Imikhiqizo yesoya iqukethe amaprotheni amaningi futhi ingaba enye indlela enhle kunenyama. Ngesikhathi esifanayo, amaprotheni e-soy amuncwa ngokushesha okukhulu. Ukuze ulungise ukuntuleka kwamaprotheni emzimbeni wakho, yidla i-tofu, engase ihambisane namaprotheni ezilwane.
okusanhlamvu
Umthombo we-oatmeal noma welayisi we-fiber ne-protein. Zonke izinhlamvu zinama-calories aphansi futhi zinomphumela wokuqeda amandla emzimbeni. Ukubuyisa amandla nokuvalelisa ubuthi, okusanhlamvu kufanele kudliwe esidlweni ngasinye.
Ushizi
Imikhiqizo yobisi ingomunye umthombo wamaprotheni anika amandla. Ubisi oluhlanzekile luqukethe i-casein, enciphisa inqubo yokumuncwa kwamaprotheni. Imikhiqizo yobisi enamafutha aphansi, ngalo mbono, imunca kangcono futhi iqukethe amaprotheni amaningi.
Ushizi
Ushizi oqinile unokuqukethwe kwamafutha aphansi kanye nama-calories ancishisiwe, kodwa amaprotheni awo angaphezulu kakhulu kunezinhlobo ezithambile. Ngokuvutshelwa, ushizi kulula ukugaya imikhiqizo yobisi noma inyama.
amaqanda
Lo ngumkhiqizo omuhle kakhulu wamaprotheni kubantu. Amaqanda agaywa ngokushesha okukhulu futhi aqukethe ukwakheka kwanoma yiziphi izinhlanganisela eziyingozi. Kubalulekile ukudla amaqanda nezikhupha, nokho kungumkhiqizo owodwa oziqukethe lapho isikhupha nomhlophe behambisana.
Inyama yenkukhu
Inyama yenkukhu igcwele amaprotheni agayeka kalula, awekho kweminye imikhiqizo yenyama. Ingxenye ebaluleke kakhulu yenkukhu inyama yebele, equkethe inani elikhulu lamavithamini namaminerali.
Isibindi
Isibindi senkomo singumthombo wensimbi namaprotheni abalulekile. Isibindi sinamakhalori amancane futhi siqukethe amafutha amancane, ngasikhathi sinye sinikeza umzimba ama-micronutrients abalulekile. Futhi lumuncwa kahle ngama-enzyme akhethekile aqukethwe enyameni.