Ukudla kwamaprotheni: ungakwenza kanjani, yini ongayidla nemenyu
-Delile
- Ukudla okuvunyelwe
- Ukudla Okufanele Kugwenywe
- Imenyu yokudla kwamaprotheni
- Okufanele ukwazi ngaphambi kokuqala ukudla kwamaprotheni
Ukudla kwamaprotheni, okubizwa nangokuthi i-high-protein noma iprotheni yokudla, kusekelwe ekwandiseni ukusetshenziswa kokudla okunothile kwamaprotheni, njengenyama namaqanda, nokunciphisa ukudla kokudla okune-carbohydrate, njengesinkwa noma i-pasta. Ukudla amaprotheni amaningi kusiza ekwehliseni indlala futhi kwandise umuzwa wokusutha, ngoba kusebenza ngqo emazingeni e-ghrelin namanye ama-hormone abhekele ukulawulwa kwesifiso.
Ngale ndlela, amaprotheni angakhuphula umzimba, asize ukushisa ama-calories amaningi, futhi ukungabikho kwama-carbohydrate ekudleni kungadala ukuthi umzimba usebenzise eminye imithombo yamafutha ukukhiqiza amandla.
Kujwayelekile ukuthi ekuqaleni kokudla umuntu azizwe ebuthakathaka futhi enesiyezi ezinsukwini zokuqala, kepha lezi zimpawu zivame ukudlula ngemuva kwezinsuku ezi-3 noma ezi-4, okuyisikhathi esidingekayo sokuthi umzimba ujwayele ukuntuleka kwama-carbohydrate . Indlela ehamba kancane yokususa ama-carbohydrate futhi hhayi ukuhlupheka ngokudla ukudla i-carb ephansi. Funda ukuthi ungadla kanjani ukudla okuphansi kwe-carb.
Ukudla okuvunyelwe
Ukudla okuvunyelwe ekudleni kwamaprotheni kungukudla okunamaprotheni amaningi futhi anokuqukethwe okuphansi kwe-carbohydrate, njenge:
- Inyama enciphile, inhlanzi, iqanda, i-ham, i-turkey ham;
- Ubisi olunamakhemikhali, ushizi omhlophe, i-yogurt ene-skimmed;
- Ubisi lwe-alimondi noma yiliphi inathi
- Ishadi, iklabishi, isipinashi, ulethisi, i-arugula, i-watercress, i-chicory, isanqante, iklabishi, utamatisi, ikhukhamba, isithombo;
- Amafutha omnqumo noma efilakisi, iminqumo;
- Amantongomane, amantongomane, ama-alimondi;
- Imbewu efana ne-chia, i-flaxseed, i-sesame, ithanga, i-sunflower;
- Ukotapeya, ulamula.
Ukudla kwamaprotheni kungenziwa izinsuku eziyi-15 ngesikhawu sezinsuku ezi-3, futhi kungaphindwa izinsuku ezingeqi kwezingu-15.
Ukudla Okufanele Kugwenywe
Ukudla okuvinjelwe ngesikhathi sokudla kwamaprotheni yimithombo yama-carbohydrate, njengamabele nezilimo eziyizigaxa, njengesinkwa, ipasta, ilayisi, ufulawa, amazambane, ubhatata nomdumbula. Ngaphezu kwezinhlamvu ezifana nobhontshisi, amantongomane, ummbila, uphizi nosoya.
Kunconywa futhi ukuthi ugweme ushukela nokudla okukuqukethe, njengamakhukhi, amaswidi, amakhekhe, iziphuzo ezithambile, uju namajusi asezimbonini. Ngaphezu kwalokho, yize ziphilile, izithelo ziqukethe inani elikhulu likashukela ngakho-ke kufanele zigwenywe noma zingadliwa ngobuningi ngesikhathi sokudla kwamaprotheni.
Kubalulekile ukuthi ungakudli lokhu kudla ngesikhathi sokudla kwamaprotheni ukugwema izinguquko ekuguqulweni komzimba okuvimba umzimba ekusebenziseni amaprotheni namafutha njengomthombo wamandla.
Imenyu yokudla kwamaprotheni
Lesi yisibonelo semenyu ephelele yokudla kwamaprotheni ukuqeda kalula isonto.
| Ukudla kwasekuseni | Isidlo sasemini | Isidlo sasemini | Isidlo sakusihlwa | |
| Okwesibili | Ubisi olusikiwe nge-avocado namaqanda aqhekeziwe nge-anyanisi ne-paprika | Inhlanzi ephekiwe enesipinashi enongwe ngamaconsi kalamula | 1 iyogathi enamafutha aphansi nebhotela lamantongomane | I-ulethisi notamatisi isaladi nge-tuna, okunongwe ukhilimu we-yogurt nge-cilantro nolamula |
| Okwesithathu | I-yogurt enesikhumba esine-flaxseed, ihambisane noshizi roll ne-turkey ham | Inkukhu eyosiwe nesaladi yekhukhamba, ulethisi, utamatisi, okunongwe ngamafutha omnqumo nolamula | Izinti ezibilisiwe zeqanda nesanqante | I-salmon eboshiwe ne-broccoli, isanqante kanye nesaladi lotamatisi, okunongwe ngalamula namafutha efilakisi |
| Okwesine | Ikhofi elinobisi olunamafutha neqanda elilodwa elibilisiwe | I-Omelet enoshizi ne-ham nesaladi ye-arugula enongwe ngamafutha omnqumo nolamula | I-yoghurt enezimbewu enezimbewu ze-chia kanye nezingcezu ezimbili zeshizi | Ama-noodle eZucchini anomhlabathi wenkomo kanye nososi wemvelo katamatisi |
| Okwesihlanu | Ukotapeya smoothie onobisi olusikiwe | I-tuna entsha egosiwe nge-chard futhi enongwe ngoyili we-flaxseed | Ijusi lelamula neqanda nocezu olu-1 lwe-turkey ham | Isifuba se-turkey esosiwe notamatisi noshizi ogayiwe ngamafutha omnqumo, kuhambisana ne-arugula nesaladi likherothi eligayiwe futhi okunongwe ngalamula |
| ULwesihlanu | I-yogurt ene-skimmed neqanda eliqhekekile nge-chard noshizi | Isitshalo seqanda esigcwele isifuba senkukhu esishiziwe futhi sigxotshwe nge-paprika, u-anyanisi noma i-gratin kuhhavini noshizi ogayiwe | Ukotapeya smoothie nobisi lwe-alimondi | I-omelet enesipinashi no-anyanisi osikiwe |
| NgoMgqibelo | Ubisi olunamakhemikhali anemiqulu engu-2 ham noshizi | Ulethisi, i-arugula kanye nesaladi lekhukhamba nge-avocado eqoshiwe noshizi ogayiwe neqanda elibilisiwe nge-yogurt, iparsley nokugqoka ulamula | Ama-walnuts ama-3 ne-yogurt enamafutha amancane | Ukhilimu wesanqante onezicucu zika-ushizi omhlophe kanye ne-cilantro |
| NgeSonto | Ikhofi elinobisi lwe-alimondi kanye ne-ham ne-omelet yamashizi | I-steak eboshwe nge-asparagus isuswe emafutheni omnqumo | Izingcezu ze-avocado nebhotela lamantongomane | Isaladi le-salmon elibhemayo eline-ulethisi oluhlaza okwesibhakabhaka nokunsomi, ukwatapheya oqoshiwe, imbewu ye-chia namantongomane, okunongwe ngamafutha omnqumo nolamula |
Izilinganiso zokudla kumenyu ethulwe ziyahlukahluka kuye ngobudala, ubulili, umsebenzi womzimba nokuthi ngabe umuntu unezifo noma cha, ngakho-ke kubalulekile ukuthi ufune isazi sokudla okunomsoco ukwenza ukuhlolwa okuphelele futhi ubale isilinganiso esifanelekile. izidingo zomuntu.
Okufanele ukwazi ngaphambi kokuqala ukudla kwamaprotheni
Ngaphambi kokuqala noma yikuphi ukudla, kubalulekile ukuxhumana nodokotela noma isazi sokudla ukuze ungalimazi impilo yakho. Isazi sokudla okunomsoco singancoma imenyu eyenziwe ngezifiso, kucatshangelwa okuthandwa nguwe kanye nemikhawulo yokudla engenzeka.
Lokhu kudla akumele kwenziwe ngabantu abanezinkinga zezinso, ngoba ukudla amaprotheni amaningi kungadala umonakalo omkhulu ezinso. Ukudla kufanele kwenziwe kuphela isikhathi esingangenyanga engu-1, ngemuva kwalokho kungenzeka ukugcina ukudla okune-carbohydrate ephansi ukugcina isisindo nokugwema ukusilela noma ukweqisa kwezinye izakhamzimba emzimbeni.
Endabeni yokuba imifino kukhona ukudla okunothile kumaprotheni yemifino, njengobhontshisi, ama-chickpeas kanye ne-quinoa, isibonelo.
Buka kule vidiyo ukuthi yikuphi ukudla okuhle kakhulu okuhlanganisa ukwakha amaprotheni, kanye nenyama:
-Yintshisekelo
Ukusikeka nokubhoboza amanxeba
