Kungani Isazi Sezondlo Esinye Sithi I-Added-Protein Foods Trend Isiphumile Ekulawuleni

-Delile

• Ngakho-ke kuyini ukudla okwengezwe ngamaprotheni?
• Kunini lapho ukungeza amaprotheni ekudleni kuyinto enhle?
• Ungakukhetha Kanjani Ukudla Okune-Protein-Added Foods
• Buyekeza kwe-

Ngubani ongafuni ukuncika futhi aqine futhi ahlale egcwele isikhathi eside ngemuva kokudla? Amaprotheni angasiza ngakho konke lokho nokuningi. Lezi zinzuzo zokudla ezenzeka ngokwemvelo kungenzeka futhi ukuthi kungani imakethe yokudla okwengeziwe kwamaprotheni isusile ngempela - ngisho, ubani ngeke ufuna ukuphuza amanzi amaprotheni noma isiphuzo esibandayo futhi uvune lezo zinzuzo zekhwalithi zamaprotheni?

Ngakho-ke kuyini ukudla okwengezwe ngamaprotheni?

Ziyizinto ngokuvamile ezingeke zibe umthombo omuhle wamaprotheni kodwa "ezithuthukiswayo" ngokuba nezithako ezicebile amaprotheni eyodwa noma ezimbalwa zengezwe kuzo. Isibonelo, ama-pretzels awukudla okunama-carbs amaningi kanye namaprotheni aphansi. Kepha ngokungeza i-whey, soy, noma i-pea protein powder kufulawa kakolweni, abenzi bokudla bangakhuphula okuqukethwe kwamaprotheni kulawo ma-pretzels.

Into elandelayo uyazi, isidlo sakho esivamile se-high-carb, iphrotheyini ephansi singabizwa ngokuthi "amaprotheni aphezulu" futhi sithengiswe njengesingcono kuwe. Futhi lokho indaba yokwengeza amaprotheni kukho konke ukudla nesiphuzo ngaphansi kwelanga: Kukhohlisa abantu ukuthi bacabange ukuthi kwenza lokhu kudla kube nempilo ngokuzenzekelayo. Kepha ikhukhi elinamaphrotheni afakiwe kuseyi-cookie. Eqinisweni, le nguqulo ekhishwe kakhulu ingaba nama-calories amaningi, ushukela, ne-sodium ukumboza ukunambitheka nokuthungwa kwamaprotheni.

Ngaphezu kwalokho, lokhu kukhuthaza abathengi ukuthi bathole amaprotheni abo emithonjeni engajwayelekile njengokudla okune-carb ecebile. Ukudla ukudla kwangempela, okuphelele okufana namabele enkukhu, amaqanda, ubhontshisi namantongomane kuzoshaya ama-protein bar, shakes, noma chips njalo. Ngakho-ke ngenkathi ukudla okwenziwe amaprotheni kungaba nendawo ethile ekudleni kwakho, akufanele kube ukuphela komthombo wakho wale macronutrient eqhutshwa ukusebenza.

Nawa amathiphu ami mayelana nokudla okunempilo okune-protein okunempilo ukuze ucabange ukungeza ekudleni kwakho kanye nalokhu ozofuna ukukweqa.

Kunini lapho ukungeza amaprotheni ekudleni kuyinto enhle?

Njengoba ngishilo, i-chip chip protein iseseyi-chip. Kepha ukufaka amaprotheni kokudla okunempilo okufana nesinkwa sikakolweni kanye ne-pasta kungasiza ukwenza ukulinganisa ukudla kube lula. (Funda kabanzi mayelana nokuthi ungalinganisela kanjani ukudla kwakho nenani elifanele lamafutha enempilo, ama-carbs, kanye namaprotheni-kanye namathiphu wokulungiselela ukudla ukwenza lokho kwenzeke.)

Njengokukhetha noma yikuphi ukudla noma iresiphi, bheka izithako ezinkulu zesithombe, ama-macros, amavithamini, ifayibha, njll. Ingabe isidlo sakho siyasinda kuma-carbs ngaphandle kwamaprotheni amaningi? Ngabe ulahlekile amafutha anempilo ukukusiza ukuthi umunce zonke ezinye izinto ezinhle? Ukwandisa lokhu ngokuqhubekayo, ingabe ukudla kwakho kudinga ukuthuthukiswa kwamaprotheni ngokuvamile? Uma kunjalo, ukwengeza izinto ezinempilo ezingezwe ngamaprotheni ohlelweni lwakho lokudla kungaba usizo. Uma usuvele ulayishe ibhotela lamantongomane ngaphambi kokuzivocavoca nokugubha amaprotheni ngemuva kwalokho, mhlawumbe akunjalo.

Ngezansi: Kunezinto ezimbili okufanele uzicabangele lapho unquma ukuthi kufanele udle ukudla okunamaphrotheni.

1. Ukwengeza amaprotheni ekudleni okungenampilo akukwenzi kube nempilo ngomlingo.
2. Bheka indlela odla ngayo nemikhuba yakho yokudla njengesithombe esikhudlwana ukuze uqiniseke ukuthi ulinganisela ama-macros akho futhi ungahambi ngokungazi ngokungaphezulu ngamaphrotheni nama-calories. (Okuningi ngokubala ama-macros lapha.)

Uma uwenzile lowo msebenzi wesikole futhi ufuna ukwenza lokhu kudla, nakhu okufanele ukubheke lapho ukhetha ukudla okuneprotheyini.Uzothola imikhiqizo ethile eyengeza amaprotheni ngendlela eyenza umqondo wokudla okunomsoco-futhi eminye ewukudla okungenamsoco.

Ungakukhetha Kanjani Ukudla Okune-Protein-Added Foods

1. Qhathanisa nenguqulo "evamile". Ingabe izinhlobonhlobo ezithuthukisiwe zamaprotheni zinamakholori amaningi (noma ushukela nesodium-ngaphezulu kulawa angezansi) kunento evamile ongayikhetha? Uma kunjalo, vele uye ku-classic.
2. Gwema ukudla okucutshungulwe kakhulu. Uma uzingela ukudla okulula okunamaprotheni amaningi, impushana ehlanganiswe ngamaprotheni ehlanganiswe ngamaprotheni ayisoze yaba nempilo kuwe njengesitsha se-cottage shizi namajikijolo. Ungavumeli ukwahlulela okuhle kokudla okunomsoco kundiza ngefasitela ngenxa yalo mkhuba.
3. Nciphisa ushukela. Ukungeza amaprotheni kwesinye isikhathi kusho ukuthi okuqukethwe ushukela kudinga ukukhuphuka ukwenza ukudla kunambitheke kangcono. Akukhona ukuhwebelana okuhle, akunjalo? (Ngisho, bheka nje ukuthi ushukela ungenzani emzimbeni wakho.) Njengomthetho ojwayelekile, qiniseka ukuthi okuqukethwe ushukela kubha yakho enamaphrotheni noma okusanhlamvu kungaphansi kuka-5g ngokudla ngakunye.
4. Nciphisa i-sodium. Ngokukhethwa kokudla okulula noma isinkwa esithuthukiswe ngamaphrotheni, i-sodium ingaba semashadini. Bheka imikhiqizo engaphansi kuka-200mg we-sodium ngokuphakela ngakunye. Uma ukudla okunosawoti kunalokho, mhlawumbe kukhawulelwe ekuphatheni kokusebenza emva kokuzivocavoca lapho umzimba wakho uzodinga lawo ma-electrolyte wokutakula.
5. Bheka i-fiber. Khetha ukudla okune-fiber engu-5g noma ngaphezulu ezinhlamvwini ezigcwele.

Buyekeza kwe-