Isidlo sasekuseni esinamaprotheni aphezulu yiyona ndlela yokudla kwasekuseni ehamba phambili yokulahlekelwa isisindo

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Ukweqa isidlo sokuqala sosuku kuyisondlo esikhulu cha cha. Ukudla ibhulakufesi elilinganisiwe kukhonjisiwe ukuthuthukisa amandla nokugxila, ukukhahlela umzimba, futhi kukusize ukuthi udle okuncane phakathi nesikhathi sosuku. Kepha ukubamba ibha yegranola nenkomishi yekhofi ehhovisi ngeke kukusike.

Ucwaningo olusha olwenziwe e-University of Missouri School of Medicine luthole ukuthi ukulayisha ipuleti lakho ngamaprotheni kubalulekile ekuvuneni kwesisindo nasekuvuseleleni izinzuzo zesidlo sasekuseni esihle. Abacwaningi bathola ukuthi lapho abantu bedla ukudla kwasekuseni okuhlanganisa amagremu angu-35 amaprotheni, babezizwa belambile futhi badle kancane phakathi nosuku futhi bathole amafutha omzimba amancane emasontweni angu-12 uma kuqhathaniswa nalabo abalayisha amagremu angu-13 kuphela. (Ngokuqondene nokuthi kufanele ukusakaze kanjani ukudla kwakho kwamaprotheni usuku lonke, thola Isu Elihle Kakhulu Lokudla Amaprotheni Wokulahlekelwa Isisindo.)

Ngakho-ke kungani ukupakisha kuphrotheni kukugcina ungapakishi kumakhilogremu? "Amaphrotheni angenye yezakhi ezigcwalisa kakhulu, njengoba kudinga umsebenzi owengeziwe ukuze umzimba ugaye, wehle, futhi usebenzise umzimba," kusho isazi sokudla saseNew York, uLisa Moskovitz, R.D., owayengabandakanyeki kulolu cwaningo. Kuthatha isikhathi eside ukugaya, ngakho kukugcina ugcwele, isikhathi eside. "Uma uzizwa usuthe ngokwengeziwe, maningi amathuba okuthi uthathe izinqumo zokudla okunempilo nokuhlakaniphile usuku lonke."

Ungadikibaliswa yilowo ophonsa amagremu angama-35. Abahlanganyeli bocwaningo bonke kwakungabafana abakhulayo abadinga kakhulu uphethiloli owedlula thina esikhulile. Futhi, empeleni ungamunca noma usebenzise ubukhulu obungama-gramu angama-30 wamaprotheni ngasikhathi sinye, kuchaza uMoskovitz. Uncoma ukuthi kudutshulwe cishe amagremu angama-20 kuye kwangama-25 ngesikhathi sasekuseni.

I-Egg Scramble(26g amaprotheni)

Hlikihla iqanda elilodwa eliphelele namhlophe amaqanda amabili bese upheka. Beka ucezu lwesinkwa se-Ezeikel phezulu phezulu nge-ounce elilodwa elikhanyayo ushizi waseSwitzerland kanye no-2 wezipuni we-avocado.

IsiGreek Yogurt Parfait(26g wamaprotheni)

Inkomishi engu-1 ephezulu yeyogathi yesiGreki enezipuni ezingu-4 zama-alimondi kanye nenkomishi engu-1 yamajikijolo amasha.

I-Salmon Toa ebhemayost(25g wamaprotheni)

Izingcezu ezimbili eziphezulu zesinkwa sika-Ezeikel esinama-ounces ama-2 salmon ebhemayo kanye nama-wedges ama-2 akhanya kalula.

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