Ukudla Okukusiza Wakhe Imisipha Enciphile

-Delile

• 1. Amaqanda
• 2. I-salmon
• 3. Isifuba Sezinkukhu
• 4. Yogathi YamaGrikhi
• 5. I-Tuna
• 6. Inkomo Ethembile
• 7. Imfene
• 8. Ubhontshisi weSoya
• 9. I-Cottage Cheese
• 10. I-Turkey Isifuba
• 11. I-Tilapia
• 12. Ubhontshisi
• 13. Amaphrotheni Impushana
• 14. Edamame
• 15. Quinoa
• 16. AmaScallops
• 17. uLean Jerky
• 18. Amantshontsho enkukhu
• 19. Amantongomane
• 20. I-Buckwheat
• 21. Tofu
• 22. Ingulube Tenderloin
• 23. Ubisi
• 24. Ama-alimondi
• 25. Inyathi
• 26. Ilayisi Elinsundu
• Okusemqoka
• Ingabe amaprotheni amaningi ayingozi?

Kokubili ukondleka nokusebenza komzimba kubalulekile uma ufuna ukuthola imisipha emincane.

Ukuze uqalise, kubalulekile ukuphonsela inselelo umzimba wakho ngokuzivocavoca umzimba. Kodwa-ke, ngaphandle kokusekelwa okufanele kokudla okunempilo, intuthuko yakho izoma.

Ukudla okunamaprotheni amaningi kubaluleke kakhulu ekutholeni imisipha, kepha ama-carbohydrate namafutha nakho kuyimithombo yamandla edingekayo.

Uma umgomo wakho ukuthola imisipha emile, kufanele ugxile ekuzivocavoca umzimba njalo futhi udle ama-calories amaningi usuku ngalunye ekudleni okwakha izicubu zomzimba.

Nakhu ukudla okungu-26 okuphezulu kokuthola imisipha emincane.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Amaqanda

Amaqanda aqukethe amaprotheni asezingeni eliphakeme, amafutha anempilo nezinye izakhi zomzimba ezibalulekile njengamavithamini B kanye ne-choline (1).

Amaprotheni akhiwa ngama-amino acid, futhi amaqanda aqukethe inani elikhulu le-amino acid leucine, ebaluleke kakhulu ukuzuza kwemisipha (1, 2).

Futhi, amavithamini e-B abaluleke kakhulu ezinqubweni ezahlukahlukene emzimbeni wakho, kufaka phakathi ukukhiqizwa kwamandla (, 4).

2. I-salmon

I-Salmon iyisinqumo esihle sokwakha imisipha nempilo yonke.

I-3-ounce (85-gram) ngayinye ye-salmon iqukethe cishe ama-gramu ayi-17 wamaprotheni, cishe amagremu ama-2 ama-omega-3 fatty acids namavithamini amaningi abalulekile we-B (5).

Ama-omega-3 fatty acids adlala indima ebalulekile empilweni yemisipha futhi angakhuphula nokuzuza kwemisipha ngesikhathi sokuzivocavoca ().

3. Isifuba Sezinkukhu

Kunesizathu esihle sokuthi kungani amabele enkukhu abhekwa njengesisekelo sokuzuza imisipha.

Zigcwele amaprotheni, ne-3-ounce (85-gram) ngayinye ngayinye equkethe cishe ama-26 amagremu wamaprotheni asezingeni eliphakeme (7).

Futhi aqukethe inani eliphanayo lamavithamini B B niacin kanye B6, okungabaluleka kakhulu uma usebenza (7).

Lawa mavithamini asiza umzimba wakho ukuthi usebenze kahle ngesikhathi sokuvivinya umzimba nokuzivocavoca umzimba okudingekayo ukuze uzuze kahle umsipha (4).

Ngaphezu kwalokho, olunye ucwaningo lukhombisile ukuthi ukudla okunama-protein amaningi aqukethe inkukhu kungasiza ekulahlekelweni amafutha ().

4. Yogathi YamaGrikhi

Ubisi aluqukethe kuphela amaprotheni asezingeni eliphakeme, kepha futhi nenhlanganisela yamaprotheni we-Whey wokugaya okusheshayo namaprotheni we-casein agaya kancane.

Olunye ucwaningo lukhombisile ukuthi abantu bathola ukwanda kwesisindo esinciphile lapho bedla inhlanganisela yamaprotheni obisi asheshayo- futhi agaya kancane ().

Kodwa-ke, akuwona wonke ubisi olwenziwa alingane.

Isibonelo, iyogathi yamaGrikhi imvamisa iqukethe cishe inani eliphindwe kabili lelo lamaprotheni njenge yogurt ejwayelekile (10,).

Ngenkathi iyogathi yamaGrikhi iyi-snack enhle noma kunini, ukuyidla ngemuva kokuzivocavoca noma ngaphambi kokulala kungazuzisa ngenxa yenhlanganisela yamaphrotheni ashesha futhi anciphise (,).

5. I-Tuna

Ngokungeziwe kumagremu angama-20 wamaprotheni nge-3-ounce (85-gram) ngayinye, i-tuna iqukethe inani eliphakeme levithamini A namavithamini amaningi we-B, kufaka phakathi i-B12, i-niacin ne-B6. Lezi zakhi zomzimba zibalulekile ekusebenzeni kahle kwezempilo, amandla kanye nokuzivocavoca umzimba (4, 13, 14).

Ngokwengeziwe, i-tuna inikeza inani elikhulu lama-omega-3 fatty acids, angaxhasa impilo yemisipha (, 13).

Lokhu kubaluleke kakhulu kubantu abadala asebekhulile. Ucwaningo lukhombisile ukuthi i-omega-3 fatty acids inganciphisa ukulahleka kwemisipha namandla okwenzeka ngokuguga ().

6. Inkomo Ethembile

Inkomo igcwele amaprotheni asezingeni eliphakeme, amavithamini B, amaminerali kanye ne-creatine (16, 17).

Olunye ucwaningo luye lwabonisa nokuthi ukudla inyama ebomvu ebomvu kungakhuphula inani lesisindo esinciphile esitholwe ngokuqeqeshwa kwesisindo ().

Kodwa-ke, noma ngabe uzama ukuthola imisipha, kungaba ngcono ukukhetha inyama yenkomo esekela ukuzuza kwemisipha ngaphandle kokunikeza ama-calories amaningi kakhulu.

Isibonelo, ama-ounces ama-3 (ama-gramu angama-85) ama-70% enkomo yenkomo epholile aqukethe ama-calories angama-228 kanye nama-gramu ayi-15 amafutha (19).

Kodwa-ke, inani elifanayo le-95% yenkomo yenkomo epholile iqukethe amaprotheni athe xaxa namakholori angu-145 kuphela nama-5 amagremu amafutha (20).

7. Imfene

Imfucumfucu cishe iphrotheni elimsulwa. Ukusebenza ngakunye kwe-3-ounce (85-gram) kuqukethe ama-gramu ayi-18 wamaprotheni, i-1 gram yamafutha ne-zero carbs (21).

Ngenkathi amafutha anempilo nama-carbs ebalulekile ekudleni kwakho konke, ukwengeza ezinye izimfanzi kuyindlela elula yokuthola amaprotheni okwakha izicubu ngaphandle kwama-calories amaningi.

Njengamanye amaprotheni amaningi ezilwane, imfanzi iqukethe inani eliphakeme le-amino acid leucine, edingekayo ukuze kukhule kahle imisipha (21,).

8. Ubhontshisi weSoya

Ingxenye yenkomishi (ama-gramu angama-86) kabhontshisi ophekiwe iqukethe ama-gramu ayi-14 wamaprotheni, amafutha angenashukela aphilile kanye namavithamini namaminerali amaningana (23).

AmaSoya ngumthombo omuhle kakhulu kavithamini K, i-iron ne-phosphorus (23).

I-Iron isetshenziselwa ukugcina nokuhambisa umoya-mpilo egazini nasemisipheni yakho, futhi ukushoda kungaphazamisa le misebenzi (,).

Abesifazane abasebasha bangaba sengozini yokushoda ngensimbi ngenxa yokwehla kwegazi ngesikhathi sokuya esikhathini (26).

9. I-Cottage Cheese

Inkomishi eyodwa (226 amagremu) yamaphakethe e-cottage shizi anamafutha aphansi iphaka amagremu ama-28 amaprotheni, kufaka phakathi umthamo oqotho we-amino acid leucine (27) ebalulekile yokwakha izicubu.

Njengeminye imikhiqizo yobisi, i-cottage shizi ingathengwa ngokuqukethwe okunamafutha okungafani. Izinhlobo ezinamafutha aphezulu njenge-cottage shizi enokhilimu zinikeza ama-calories amaningi.

Ukukhetha ukuthi yiluphi uhlobo lwe-cottage shizi olungcono kakhulu kuncike ekutheni mangaki amakhalori owengeziwe ofuna ukuwafaka ekudleni kwakho.

Akunandaba ukuthi ukhetha luphi uhlobo, kuyisidlwana esihle sokwakha imisipha.

10. I-Turkey Isifuba

I-3-ounce (85-gram) ekhonza isifuba se-turkey iqukethe cishe ama-25 amagremu wamaprotheni futhi cishe awekho amafutha noma ama-carbs (28).

I-Turkey nayo ingumthombo omuhle we-B vitamin niacin, esiza ukucubungula amafutha nama-carbohydrate emzimbeni wakho (29).

Ukuba namazinga aphezulu kavithamini B kungakusiza ukuthi uthole imisipha ngokuhamba kwesikhathi ngokusekela amandla omzimba wakho wokuzivocavoca ().

11. I-Tilapia

Yize ingenayo i-omega-3 fatty acids eningi njenge-salmon, i-tilapia ingenye into yokudla kwasolwandle okugcwele amaprotheni.

Ukunikezwa kwe-3-ounce (85-gram) kunikela ngamagremu angama-21 wamaprotheni, kanye nenani elihle levithamini B12 ne-selenium (31).

I-Vitamin B12 ibalulekile empilweni yamaseli akho egazi nezinzwa, okukuvumela ukuthi wenze ukuvivinya umzimba okudingayo ukuze uthole imisipha (32).

12. Ubhontshisi

Izinhlobo eziningi ezahlukahlukene zobhontshisi zingaba yingxenye yokudla okuzuzayo yemisipha.

Izinhlobo ezidumile, njengobhontshisi omnyama, i-pinto nezinso, ziqukethe cishe ama-gramu ayi-15 wamaprotheni ngenkomishi ngayinye (cishe amagremu ayi-172) kabhontshisi ophekiwe (33, 34, 35).

Ngaphezu kwalokho, yimithombo emihle kakhulu yamafayibha namavithamini B, ngaphezu kokuphakama kwe-magnesium, i-phosphorus ne-iron.

Ngalezi zizathu, ubhontshisi ungumthombo omuhle wamaprotheni asezitshalweni ongangeza ekudleni kwakho.

Ngaphezu kwalokho, bangadlala indima ekuvikeleni impilo kanye nezifo zesikhathi eside ().

13. Amaphrotheni Impushana

Ngenkathi noma yikuphi ukudla okunomsoco kufanele kugxile ekudleni okuphelele, kunezikhathi lapho izithako zokudla zingasiza (37).

Uma ulwela ukuthola amaprotheni anele ekudleni uwedwa, ungacabanga ukungeza ukunyakaziswa kwamaprotheni enkambisweni yakho yansuku zonke.

Ama-powders e-dairy, njenge-whey ne-casein, amanye aziwa kakhulu.

Noma kunjalo, kukhona nezinye izinketho. Amanye ama-powders asebenzisa i-soy, ipea, inyama yenkomo noma amaprotheni enkukhu.

Ungathola izinhlobo ezahlukahlukene zamaphrotheni online.

14. Edamame

I-Edamame yigama lama-soya angavuthiwe. Lawa mabhontshisi asathuthuka atholakala kuma-pods futhi akhonzwa ngezidlo ezahlukahlukene, ikakhulukazi lezo ezidabuka e-Asia.

Inkomishi eyodwa (155 amagremu) ye-edamame efriziwe inikeza cishe u-17 amagremu wamaprotheni nama-gramu ayi-8 we-fiber. Futhi iqukethe inani elikhulu le-folate, i-vitamin K ne-manganese (38).

Phakathi kweminye imisebenzi, i-folate isiza umzimba wakho ukucubungula ama-amino acid, amabhlogo wokwakha amaprotheni (39).

Eqinisweni, i-folate ingabalulekile ekusetshenzisweni kahle kwemisipha namandla, ikakhulukazi kubantu abadala (40).

15. Quinoa

Ngenkathi ukudla okunothe ngamaprotheni kuyinto ephambili ekwakheni imisipha emincane, kubalulekile futhi ukuthi ube nophethiloli ukuze usebenze.

Ukudla okunama-carbohydrate kungasiza ukuhlinzeka la mandla (41).

I-quinoa ephekiwe iqukethe cishe ama-gramu angama-40 we-carbs ngenkomishi ngayinye (ama-gram ayi-185), kanye nama-gramu ayi-8 wamaprotheni, ama-5 amagremu wefayibha namanani aqotho we-magnesium ne-phosphorus (42).

I-Magnesium idlala indima ebalulekile ekusebenzeni kwemisipha yakho nezinzwa, zombili ezisetshenziswa njalo lapho unyakaza (43).

16. AmaScallops

Njenge-shrimp, i-tilapia nezinkukhu ezinamafutha, ama-scallops ahlinzeka ngamaprotheni anamafutha amancane kakhulu.

Uma ufuna ukufaka amaprotheni ekudleni kwakho ngaphandle kokudla ama-calories amaningi, le mithombo encike kakhulu ingaba ukukhetha okuhle.

Ama-ounces amathathu (ama-gramu angama-85) ama-scallops ahlinzeka cishe ngama-gramu angama-20 wamaprotheni namakholori angaphansi kuka-100 (44).

17. uLean Jerky

Ngezinye izikhathi, ungahle ufune amaprotheni wekhwalithi ephezulu enyameni lapho usohambeni. Uma kunjalo, inyama enamafutha enciphile ingaba yindlela ongayicabangela.

Izinhlobo eziningi zenyama zingenziwa zibe yi-jerky, ngakho-ke amaqiniso ezondawo ayahlukahluka.

Kodwa-ke, amanoni amaningi asuswa ku-jerky enciphile ngesikhathi sokucutshungulwa, ngakho-ke cishe wonke ama-calories aserky aqhamuka ngqo emaprotheni.

Le mithombo yezilwane yamaprotheni inekhwalithi ephezulu futhi ivuselela ukukhula kwemisipha ().

18. Amantshontsho enkukhu

I-Chickpeas, eyaziwa nangokuthi ubhontshisi we-garbanzo, ingumthombo omuhle wazo zombili i-carbs namaprotheni.

Inkomishi engu-1 (240-gram) ngayinye enikezwa ophejini abasemathinini iqukethe amagremu ayi-12 wamaprotheni no-50 amagremu we-carbs, kufaka phakathi amagremu ayi-10 we-fiber (46).

Njengezitshalo eziningi, iphrotheni kuma-chickpeas libhekwa njengekhwalithi ephansi kunemithombo yezilwane. Kodwa-ke, isengaba yingxenye yokudla okulinganiselayo kokwakha imisipha ().

19. Amantongomane

Amantongomane aqukethe ukuxubana kwamaprotheni, amafutha nama-carbs. Ukuphaka uhhafu wenkomishi (73-gram) uqukethe amagremu ayi-17 wamaprotheni, amagremu ayi-16 ama-carbs kanye nenani elikhulu lamafutha angafakwanga (47).

Futhi aqukethe amanani aphezulu we-amino acid leucine kuneminye imikhiqizo eminingi yezitshalo.

Ingxenye ngayinye yenkomishi (73-gram) yokuphaka amakinati iqukethe ama-calories angama-425 (47).

Ngakho-ke uma unenkinga yokuthola amakhalori anele ukushayela imisipha yakho, ukudla amakinati kungaba yindlela enhle yokuthola amanye ama-calories nezakhi zomzimba.

Ngokwengeziwe, amantongomane kucatshangwa ukuthi adlala indima ebalulekile ekudleni okunempilo jikelele ().

20. I-Buckwheat

IBuckwheat yimbewu engagaywa ibe ufulawa bese isetshenziswa esikhundleni sefulawa wendabuko.

Ingxenye yenkomishi (amagremu angama-60) kafulawa we-buckwheat iqukethe ama-gramu ayi-8 wamaprotheni, kanye ne-fiber eningi namanye ama-carbs (49).

IBuckwheat isiphenduke ukudla okuthandwa kakhulu kwezempilo ngenxa yokuqukethwe kwayo okuvithamini nokwembiwa phansi.

Iqukethe amanani aphezulu ka-B amavithamini, i-magnesium, i-manganese ne-phosphorus (49).

Lawa mavithamini namaminerali angasiza umzimba wakho ukuthi uhlale uphilile futhi ukwazi ukwenza izivivinyo zokwakha izicubu zomzimba (14).

21. Tofu

I-Tofu ikhiqizwa ngobisi lwe-soy futhi ivame ukusetshenziselwa ukufaka inyama.

Inkomishi ngayinye (i-124-gram) ekhonza i-tofu eluhlaza iqukethe amagremu ayi-10 wamaprotheni, ama-gramu ayi-6 amafutha kanye no-2 amagremu wama-carbohydrate (50).

I-Tofu futhi ingumthombo omuhle we-calcium, ebalulekile ekusebenzeni kahle kwemisipha nasempilweni yethambo (51).

Amaprotheni weSoy, atholakala ekudleni okufana ne-tofu nobhontshisi, athathwa njengamaphrotheni ezitshalo ezisezingeni eliphakeme kakhulu ().

Kuzo zonke lezi zizathu, ukudla okuqukethe amaprotheni wesoya kuyizinketho ezinhle zama-vegans kanye nemifino.

22. Ingulube Tenderloin

Ingulube idliwa kakhulu emazweni amaningi ().

Inyama yengulube isikwe inyama enciphile ehlinzeka ngamagremu ayi-18 wamaprotheni namagremu amabili kuphela wamafutha ngama-ounces amathathu (85 amagremu) (54).

Olunye ucwaningo lukhombisile ukuthi ingulube inemiphumela efana naleyo yokunye ukudla okwakha izicubu, njengenyama yenkomo nenkukhu ().

23. Ubisi

Ubisi lunikeza ukuxubana kwamaprotheni, ama-carbohydrate namafutha.

Ngokufana neminye imikhiqizo yobisi, ubisi luqukethe amaprotheni asheshayo- futhi agaya kancane.

Lokhu kucatshangwa ukuthi kunenzuzo ekukhuleni kwemisipha. Eqinisweni, ucwaningo oluthile luye lwabonisa ukuthi abantu bangakhuphula isisindo sabo semisipha lapho bephuza ubisi ngokuhambisana nokuqeqeshwa kwesisindo (,).

24. Ama-alimondi

Uhhafu wenkomishi (cishe amagremu ayi-172) wama-alimondi a-blanched uhlinzeka ngamagremu ayi-16 wamaprotheni nenani elikhulu likavithamini E, i-magnesium ne-phosphorus (58).

Phakathi kwezinye izindima, i-phosphorus isiza umzimba wakho ukuthi usebenzise ama-carbohydrate namafutha ukuthola amandla ekuphumuleni nasesikhathini sokuzivocavoca (59).

Njengamakinati, ama-alimondi kufanele adliwe ngokulinganisela ngenxa yokuqukethwe kwawo okuphezulu kwekhalori. Ingxenye yenkomishi yama-alimondi a-blanched iqukethe ama-calories angaphezu kwama-400 (58).

25. Inyathi

Ngokufanayo nenyama yenkomo, inyathi inikela ngamagremu angama-22 wamaprotheni nge-3-ounce (85-gram) ekhonza (60).

Kodwa-ke, olunye ucwaningo lukhombisile ukuthi inyathi ingaba ngcono kunenkomo ngokwengozi yesifo senhliziyo ().

Uma uthanda ukudla inyama ebomvu njengengxenye yokudla okwakha izicubu zomzimba kodwa futhi ukhathazeke ngempilo yenhliziyo yakho, ungacabanga ukufaka enye inyama yenkomo nge-bison.

26. Ilayisi Elinsundu

Yize irayisi eliphekiwe elinsundu linikezela ngamagremu ama-5 kuphela wamaprotheni ngenkomishi ngayinye (ama-gramu ayi-195), linama-carbohydrate owadingayo ukukhulisa ukusebenza kwakho ngokomzimba (62).

Cabanga ngokudla imithombo ye-carb enempilo efana nelayisi elinsundu noma i-quinoa emahoreni aholela ekuzivocavoca umzimba (41).

Lokhu kungakuvumela ukuthi uzivivinye kanzima, unikeze umzimba wakho umfutho omkhulu wokukhula kwemisipha yakho.

Ngaphezu kwalokho, olunye ucwaningo lukhombisile ukuthi izengezo zamaprotheni elayisi zingaveza ukuzuza kwemisipha okuningi njengama-whey protein ngesikhathi sohlelo lokuqeqesha isisindo ().

Okusemqoka

Ukudla okuningi kungakusiza ukuthi uthole imisipha emincane. Eziningi zazo zigcwele amaprotheni futhi zivumela imisipha yakho ukuba ilulame futhi ikhule ngemuva kokusebenza.

Kodwa-ke, kubalulekile futhi ukusebenzisa ama-carbohydrate namafutha ukuhlinzeka ngophethiloli wokuzivocavoca nokusebenza komzimba.

Ngaphezu kwalokho, ukudla okuningi kulolu hlu kuqukethe amavithamini namaminerali umzimba wakho okudingayo ukuze usebenze kahle kakhulu.

Ukuze ufinyelele umgomo wakho wokuthola imisipha emile, gxila ekuzivocavoca umzimba njalo futhi udle ama-calories amaningi usuku ngalunye ekudleni okunomsoco njengalokhu okukulesi sihloko.

Ingabe amaprotheni amaningi ayingozi?