Ukudla okuyinhloko okunothe ngamaphrotheni
-Delile
- Ukudla kwamaprotheni wezilwane
- Ukudla okunamaprotheni yemifino
- Ungawadla kanjani amaprotheni wemifino ngokufanele
- Ungakudla kanjani ukudla okunama-protein amaningi (ama-protein amaningi)
- Amaprotheni aphezulu, ukudla okunamafutha amancane
Ukudla okunothe kakhulu kunamaprotheni yilokho okusuka ezilwaneni, njengenyama, inhlanzi, amaqanda, ubisi, ushizi kanye neyogathi. Lokhu kungenxa yokuthi, ngaphezu kokuqukethe inani elikhulu lalesi sakhi, amaprotheni kulokhu kudla anenani eliphakeme lezinto eziphilayo, okungukuthi, anekhwalithi ephezulu, asetshenziswa umzimba kalula.
Kodwa-ke, kukhona nokudla okuyimvelaphi yezitshalo okuqukethe amaprotheni, njengembumba, okubandakanya uphizi, ubhontshisi kanye nezinhlamvu, ezinamanani amaningi wamaprotheni ngakho-ke kungasetshenziswa ekudleni okulinganiselayo ukugcina ukusebenza kahle komzimba. Lokhu kudla futhi kuyisisekelo esibalulekile sokudla kwemifino kanye nemifino.
Amaphrotheni abalulekile ekusebenzeni komzimba, njengoba ahlobene nenqubo yokukhula, ukulungiswa kanye nokugcinwa kwemisipha, izicubu nezitho, ngaphezu kokukhiqizwa kwamahomoni.
Ukudla kwamaprotheni wezilwane
Ithebula elilandelayo likhombisa inani lamaprotheni ngamagremu ayi-100 wokudla:
| Ukudla | Amaprotheni ezilwane nge-100 g ngayinye | Amakholori (amandla ku-100g) |
| Inyama yenkukhu | 32.8 g | 148 kcal |
| Inkomo | 26.4 g | 163 kcal |
| Ingulube (tenderloin) | 22.2 g | 131 kcal |
| Inyama yedada | 19.3 g | 133 kcal |
| Inyama yezigwaca | 22.1 g | 119 kcal |
| Inyama kanogwaja | 20.3 g | 117 kcal |
| Ushizi ngokujwayelekile | 26 g | 316 kcal |
| I-salmon engenasikhumba, entsha futhi eluhlaza | 19.3 g | 170 kcal |
| I-tuna entsha | 25.7 g | 118 kcal |
| Ikhodi eluhlaza enosawoti | 29 g | 136 kcal |
| Izinhlanzi ngokujwayelekile | 19.2 g | 109 kcal |
| Iqanda | 13 g | 149 kcal |
| I-yogurt | 4.1 g | 54 kcal |
| Ubisi | 3.3 g | Amakholori angama-47 |
| I-Kefir | 5.5 g | Amakholori angama-44 |
| ECameroon | 17.6 g | 77 kcal |
| Inkalankala ephekiwe | 18.5 g | 83 kcal |
| Imbaza | 24 g | Ama-kcals ayi-172 |
| itshweba | 25 g | 215 kcal |
Ukusetshenziswa kwamaphrotheni ngemuva kokuzivocavoca umzimba kubalulekile ukuvimbela ukulimala nokusiza ukululama kwemisipha nokukhula.
Ukudla okunamaprotheni yemifino
Ukudla okunothe ngamaprotheni yemifino kubaluleke kakhulu ekudleni kwemifino, ukuhlinzeka inani elanele lama-amino acid ukugcina ukwakheka kwezicubu, amaseli namahomoni emzimbeni. Bheka ithebula elingezansi ukuthola ukudla okuyinhloko okususelwa ezitshalweni okunothe ngamaprotheni;
| Ukudla | Amaprotheni wemifino nge-100 g ngayinye | Amakholori (amandla ku-100g) |
| Soy | 12.5 g | 140 kcal |
| I-Quinoa | 12.0 g | 335 kcal |
| I-Buckwheat | 11.0 g | 366 kcal |
| Imbewu yamabele | 11.8 g | 360 kcal |
| Ama-lentile | 9.1 g | 108 kcal |
| Tofu | 8.5 g | 76 kcal |
| Ubhontshisi | 6.6 g | 91 kcal |
| Ipea | 6.2 g | 63 kcal |
| Irayisi eliphekiwe | 2.5 g | 127 kcal |
| Imbewu yefilakisi | 14.1 g | 495 kcal |
| Imbewu yeSesame | 21.2 g | 584 kcal |
| Ichickpea | 21.2 g | 355 kcal |
| Amantongomane | 25.4 g | 589 kcal |
| Amantongomane | 16.7 g | 699 kcal |
| Hazelnut | 14 g | 689 kcal |
| Ama-alimondi | 21.6 g | 643 kcal |
| Chestnut yasePará | 14.5 g | 643 kcal |
Ungawadla kanjani amaprotheni wemifino ngokufanele
Endabeni yabantu abadla imifino kanye nama-vegan, indlela ekahle yokunikeza umzimba amaprotheni asezingeni eliphakeme ukuhlanganisa okunye ukudla okuhambisanayo, okufana nalokhu:
- Ilayisi nobhontshisi wanoma yiluphi uhlobo;
- Uphizi nembewu yommbila;
- Ama-lentile ne-buckwheat;
- Uquinoa nommbila;
- Irayisi elinsundu nobhontshisi obomvu.
Ukuhlanganiswa kwalokhu kudla kanye nokuhlukahluka kokudla kubalulekile ukugcina ukukhula nokusebenza okufanele komzimba kubantu abangawudli amaprotheni ezilwane. Endabeni yabantu be-ovolactovegetarian, amaprotheni aqhamuka eqandeni, obisini nakwizithako zawo nawo angafakwa ekudleni.
Bheka ividiyo engezansi ukuthola eminye imininingwane ngokudla okunothe ngamaprotheni:
Ungakudla kanjani ukudla okunama-protein amaningi (ama-protein amaningi)
Ekudleni okuphezulu kwamaprotheni, kufanele kudliwe phakathi kuka-1.1 no-1.5 amagremu wamaprotheni ngosuku olulodwa. Inani elizosetshenziswa kumele libalwe ngongoti wezokudla, ngoba liyahlukahluka kuye ngomuntu futhi lincike ebudaleni, ubulili, ukuzivocavoca umzimba nokuthi ngabe umuntu unaso yini isifo esihambisana naso.
Lokhu kudla kuyisu elihle lokwehlisa isisindo futhi kuvune ukwanda kwesisindo semisipha, ikakhulukazi uma kuhambisana nokuzivocavoca umzimba okuxhasa imisipha hypertrophy. Nakhu ukuthi ungakwenza kanjani ukudla kwamaprotheni.
Amaprotheni aphezulu, ukudla okunamafutha amancane
Ukudla okunothe ngamaphrotheni futhi okunamafutha amancane konke kungukudla kwesiqalo sezitshalo okukhulunywe ngakho kuthebula langaphambilini, ngaphandle kwezithelo ezomisiwe, ngaphezu kwenyama enamafutha aphansi, njengebele lenkukhu noma ibele le-turkey elingenasikhumba, okumhlophe eqanda nezinhlanzi ezinamafutha aphansi, njenge-hake, ngokwesibonelo.
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