Ukudla okuphezulu kwamaprotheni kwabadla inyama

-Delile

• Imenyu yokudla
• Usuku 1
• Usuku 2
• Usuku 3
• Okungafanele kudliwe ngumuntu odla imifino kuphela
• Ungahlanganisa kanjani okusanhlamvu nokusanhlamvu
• Ungayithola kanjani imisipha
• Okudingwa ingane edla imifino kuphela

Ukuze uvune ukukhula okufanele kwezingane ezidla imifino kuphela nokusebenza kahle komzimba, ukwenza ukudla okudla imifino kuphela, kubalulekile ukuthi icebile ngamaprotheni yemifino, futhi ilinganiselwe kuzo zonke izakhamzimba ezikhona ekudleni okufana nesoya, ubhontshisi, udali, ummbila, uphizi, i-quinoa ne-buckwheat. Ngaphezu kwalokho, kungenzeka futhi ukuthi ukhethe ukusetshenziswa kweMvubelo Yezokudla, ecebile ngamaprotheni, imicu, amavithamini B namaminerali.

Endabeni yama-ovolactovegetarians, ukusetshenziswa kwamaqanda nobisi kuqinisekisa ukutholwa kwamaprotheni ezilwane ezisezingeni eliphakeme. Ngaphezu kwalokho, ngendlela efanayo nasekudleni okuvamile, abadla imifino kufanele futhi bakhethe ukusetshenziswa kokudla okuphelele futhi bacebile ngofibre, bagweme izinkwa kanye nenhlama kafulawa omhlophe, kanye nokugwema ushukela owedlulele, usawoti kanye namafutha ezitsheni zamalungiselelo , Ngokwesibonelo. Futhi ukuqinisekisa ukusebenza kahle kwamathumbu, ukuphuza amanzi amaningi nakho kubalulekile.

Imenyu yokudla

Ukudla kwemifino kufanele kucebe ngamaqanda, ubisi nemikhiqizo yobisi, nokudla okuyimithombo yamaprotheni yemifino, njengoba kukhonjisiwe ngezansi:

Usuku 1

• Ukudla kwasekuseni: 1 ingilazi yobisi nekhofi + 1 isinkwa esiphelele sokudla okusanhlamvu nge-tofu + 1 ucezu lwe-papaya;
• Isiphuzo sasekuseni: 1 eliphakathi kwe + 5 amakhukhi aphelele;
• Isidlo sasemini sasemini: I-textured soy protein stroganoff + izipuni eziyi-6 zelayisi + izipuni ezimbili zebhontshisi + ulethisi, utamatisi nesaladi likherothi eligayiwe + ucezu olulodwa lukaphayinaphu;
• Isidlo sasemini: Ukotapheya i-smoothie + 1 isinkwa esiphelele sokudla okusanhlamvu nge-carrot pate eluhlaza.

Usuku 2

• Ukudla kwasekuseni: 1 ingilazi yobisi nebhali + isipuni esingu-1 se-oats + amaqanda amhlophe ama-omelet anemifino + 1 i-apula;
• Isiphuzo sasekuseni: I-yogurt engu-1 + i-toast engu-3;
• Isidlo sasemini sasemini: Imifino yakissoba eneqanda elibilisiwe + isitshalo seqanda kuhhavini + 1 orange;
• Isidlo sasemini: 1 ingilazi yejusi leklabishi eliluhlaza + isinkwa sikakolweni esiphelele nge-lentil hamburger + 1 ucezu lwekhabe.

Usuku 3

• Ukudla kwasekuseni: I-Banana Smoothie + 1 isinkwa esiphelele noshizi;
• Isiphuzo sasekuseni: Ama-cookies aphelele ama-5 + ama-chestnut amabili;
• Isidlo sasemini sasemini: Isaladi yemifino ene-quinoa, i-tofu, ummbila, i-broccoli, utamatisi, isanqante + isaladi eluhlaza ye-arugula enezinyosi ezigayiwe + i-1 tangerine;
• Isidlo sasemini: 1 ingilazi yobisi nebhali + 1 tapioca neqanda.

Endabeni yabantu abadla imifino ababekelwe imingcele, abangadli noma yikuphi ukudla okuvela ezilwaneni, ubisi nezithako zalo kufanele kuthathelwe indawo imikhiqizo esuselwa kubisi lwemifino, njengobisi lwe-soy noma lwe-alimondi, futhi iqanda kufanele lishintshaniswe ngamaprotheni wesoya. Bona uhlu olugcwele lokudla okunothe ngamaprotheni yemifino.

Okungafanele kudliwe ngumuntu odla imifino kuphela

Ungahlanganisa kanjani okusanhlamvu nokusanhlamvu

Ukuthola iprotheni esezingeni elingcono, kubalulekile ukuhlanganisa ukudla okuhambisanayo, njengoba kukhonjisiwe etafuleni elilandelayo:

Le nhlanganisela yokudla inikeza ukudla okunothile kuwo wonke ama-amino acid adingekayo ukukhiqiza amaprotheni asezingeni elifanele emzimbeni. Ngaphezu kwalokho, kubalulekile ukwazi ukuthi u-30 g wenyama ulingana nokudla iqanda eli-1, inkomishi eli-1 yobisi olucacile noma lobisi, u-30 g wamaprotheni wesoya, 1/4 inkomishi ye-tofu noma inkomishi engu-3/4 yeyogathi. Bona amathiphu amaningi okuthi Ungakugwema kanjani ukungabi khona kwezakhamzimba ekudleni kwemifino.

Ungayithola kanjani imisipha

Ukuze odla imifino athole isisindo semisipha, kufanele akhuphule ukusetshenziswa kokudla okunothile ngamaprotheni, ikakhulukazi ama-soy, ama-quinoa namaqanda abamhlophe, ngaphezu kokunciphisa ukusetshenziswa kokudla okusetshenzisiwe nokwenziwe ngamafutha amaningi, njengamakhukhi nokudla okulula. Ngaphezu kwalokho, kubalulekile ukwehluka ekudleni ukuze kuvunyelwe ukusetshenziswa kwezakhi zomzimba ezinhlotsheni ezahlukahlukene zokudla.

Ku-pre-Workout, isibonelo, isidlo singaqukatha i-yoghurt engenalutho nesinkwa sokudla okusanhlamvu okuphelele nge-chickpea paste, kanti isidlo ngemuva kokuqeqeshwa kufanele sibe nomthombo ocebile wamaprotheni, njengeqanda noma amaprotheni we-soy, ahambisana nezinhlamvu ezifana irayisi elinsundu, ama-noodle ansundu noma i-quinoa.

Okudingwa ingane edla imifino kuphela

Izingane zemifino zingakhula ngendlela ejwayelekile ngalolu hlobo lokudla, kepha kubalulekile ukuthi zihambisane nodokotela wezingane kanye nochwepheshe wezokudla ukuze ukondla kwenziwe ngendlela evumela ukukhula okwanele.

Ngesikhathi sobuntwana, kubalulekile ukuthi ungadluli imicu, ngoba iphazamisa ukumuncwa kwezakhi emathunjini, nokusetshenziswa ngokweqile kwe-bran nokudla okuphelele kufanele kugwenywe. Ngaphezu kwalokho, kufanele kuqashelwe ukugwema ukuswela izakhi zomzimba ezibalulekile, njengevithamini B12, i-omega 3, i-iron ne-calcium.

Buka le vidiyo elandelayo bese uthola izinzuzo zokungadli inyama: