Ukuthi Amaprotheni Esikhathini Sasekuseni Angakusiza Kanjani Ukwehlisa Isisindo

-Delile

• Ingabe Kufanele Udle Ibhulakufesi?
• Amaphrotheni Asiza Kanjani Ukwehlisa Isisindo
• Izidlo zasekuseni ezinamaprotheni aphezulu zikusiza ukuthi udle kancane emuva kwesikhathi
• Amaphrotheni Esikhathini Sasekuseni Asiza Kanjani Ukwehlisa Isisindo Namafutha E-Belly
• Amaprotheni Angathuthukisa Kancane Umzimba Wakho Wemvelo
• Yikuphi Ukudla Okunamaphrotheni Aphakeme Okufanele Ukudla Ngebhulakufesi?
• Uma Udla Isidlo sasekuseni, Kwenze Kuphakame Kumaphrotheni
• Ukulungiselela Ukudla: Ama-apula Usuku Lonke

Amaprotheni yisakhi esiyinhloko sokulahlekelwa isisindo.

Eqinisweni, ukufaka amaprotheni amaningi ekudleni kwakho kuyindlela elula nephumelela kakhulu yokwehlisa isisindo.

Ucwaningo lukhombisa ukuthi amaprotheni angasiza ekunciphiseni ukuthanda kwakho ukudla futhi akugcine ekudleni ngokweqile.

Ngakho-ke, ukuqala usuku lwakho ngesidlo sasekuseni esinamaprotheni amaningi kungaba ithiphu eliphumelelayo lokwehlisa isisindo.

Ingabe Kufanele Udle Ibhulakufesi?

Esikhathini esedlule, ukweqa ukudla kwasekuseni kuhlotshaniswa nokuzuza kwesisindo.

Manje sinobufakazi obuhle obukhombisa ukuthi izincomo zokudla noma ukweqa ibhulakufesi akunamthelela ekutholeni isisindo noma ekulahlekelweni. Ungafunda kabanzi ngalokhu kule ndatshana ().

Kodwa-ke, ukudla ibhulakufesi kungaba umqondo omuhle kwezinye izizathu. Isibonelo, kungathuthukisa ukusebenza kwengqondo ezinganeni zesikole, intsha kanye namaqembu athile eziguli (,).

Lokhu futhi kungaxhomeka ku- ikhwalithi lesidlo sasekuseni. Noma isidlo sasekuseni esine-stereotypical (njengokudla kwasekuseni okunoshukela ophakeme) singenamthelela esisindweni, ibhulakufesi elinamaprotheni anobungako bokulahleka kwesisindo ingaba nemiphumela ehlukile.

Izincomo zokudla noma ukweqa ukudla kwasekuseni azinawo umthelela esisindweni. Kodwa-ke, okufanayo kungahle kungasebenzi esidlweni sasekuseni esinamaprotheni amaningi.

Amaphrotheni Asiza Kanjani Ukwehlisa Isisindo

Amaprotheni yisakhi esisodwa esibaluleke kakhulu sokulahlekelwa isisindo.

Lokhu kungenxa yokuthi umzimba usebenzisa ama-calories amaningi ukuhlanganisa amaprotheni, uma kuqhathaniswa namafutha noma ama-carbs. Amaprotheni futhi akugcina uzizwa ugcwele isikhathi eside (,,,,).

Ucwaningo olulodwa kwabesifazane lukhombisile ukuthi ukwanda kwamaprotheni kusuka ku-15 kuye ku-30% wama-calories aphelele kubasizile badle ama-calories angu-441 ambalwa ngosuku. Babuye bancipha ngamakhilogremu angu-5 emasontweni ayi-12 kuphela ().

Olunye ucwaningo luthole ukuthi ukukhuphuka kwamaprotheni kuya kuma-25% wamakhalori aphelele kunciphise ukuthwebula ebusuku kakhulu ngesigamu nemicabango engalawuleki ngokudla ngo-60% ().

Kwesinye futhi isifundo, amaqembu amabili abesifazane afakwa ekudleni kwesisindo amasonto ayishumi. Amaqembu adle inani elifanayo lamakhalori, kepha amanani ahlukile wamaprotheni.

Bonke abesifazane abasesifundweni banciphile. Kodwa-ke, iqembu elinamaprotheni amaningi lilahlekelwe cishe isigamu se-kg (1.1 lbs) ngaphezulu, nephesenti elikhudlwana lamafutha omzimba ().

Amaprotheni angakusiza futhi ugcine ukulahleka kwesisindo esikhathini eside. Ucwaningo luthole ukuthi ukwanda kwamaprotheni kusuka ku-15 kuya ku-18% wama-calories kwenza ama-dieters abuye athole isisindo esingaphansi ngama-50% (,,).

Ukungeza amaprotheni ekudleni kwakho kuyindlela ephumelela kakhulu yokwehlisa isisindo. Kungasiza futhi ama-dieters ukugcina ukulahleka kwesisindo isikhathi eside.

Izidlo zasekuseni ezinamaprotheni aphezulu zikusiza ukuthi udle kancane emuva kwesikhathi

Ucwaningo oluningi luhlola ukuthi amaprotheni esidlweni sasekuseni athinta kanjani indlela odla ngayo.

Ezinye zazo zikhombisile ukuthi ukudla kwasekuseni okunamaprotheni amaningi kunciphisa indlala futhi kusiza abantu badle ama-calories angaba ngu-135 ambalwa ngosuku (,,).

Eqinisweni, ukuskena kwe-MRI kubonise ukuthi ukudla ibhulakufesi elicebile ngamaprotheni kunciphisa izimpawu ebuchosheni ezilawula ukugqugquzela ukudla nokuziphatha okuqhutshwa ngumvuzo ().

Amaprotheni nawo akusiza uzizwe ugcwele. Lokhu kungenxa yokuthi kusebenze izimpawu zomzimba ezinqanda isifiso sokudla, esinciphisa izifiso nokudla ngokweqile.

Lokhu kungenxa yokwehla kwehormone yendlala ghrelin nokukhuphuka kwama-hormone agcwele i-peptide YY, GLP-1 kanye ne-cholecystokinin (,,).

Izifundo eziningana manje zikhombisile ukuthi ukudla ibhulakufesi elinamaprotheni aphezulu kushintsha la mahomoni usuku lonke (,,,,,).

Izidlo zasekuseni ezinamaprotheni aphezulu zinciphisa ukudla kwekhalori ngokuhamba kosuku. Zithuthukisa amazinga ama-hormone akho alawula inkanuko, okuholela ekwehliseni indlala nezifiso.

Amaphrotheni Esikhathini Sasekuseni Asiza Kanjani Ukwehlisa Isisindo Namafutha E-Belly

Ukudla kwasekuseni okunamaprotheni amaningi kunganciphisa ukudla nokufisa. Zingakusiza futhi ukuthi ulahlekelwe ngamafutha esiswini.

Amaprotheni okudla ahlobene ngokuhlukile namafutha esisu, okusho ukuthi amaprotheni aphezulu owadlayo, amafutha wesisu amancane onawo (,).

Ucwaningo olulodwa lokukhuluphala, intsha yaseChina ikhombise ukuthi ukufaka ibhulakufesi elisuselwa okusanhlamvu ngesidlo esenziwe ngeqanda kuholele ekwehleni kwesisindo ngaphezulu kwezinyanga ezintathu.

Iqembu lesidlo sasekuseni elinamaprotheni aphezulu lilahlekelwe yi-3.9% yesisindo somzimba (cishe i-2.4 kg noma i-5.3 lbs), ngenkathi iqembu elinamaprotheni aphansi lilahlekelwe yi-0.2% kuphela (0.1 kg noma i-0.2 lbs) ().

Kwesinye isifundo, abantu abanohlelo lokwehlisa isisindo bathole ibhulakufesi leqanda noma ibhulakufesi le-bagel elilinganayo namakhalori.

Ngemuva kwamasonto ayisishiyagalombili, labo abadla ibhulakufesi leqanda behliswe i-BMI ngama-61%, kwehliswa isisindo ngaphezulu ngama-65% kanye nokuncipha okungaphezulu kwama-34% okhalweni ().

Ukudla amaprotheni ngesidlo sasekuseni kungaholela ekulahlekelweni kwesisindo okukhulu, ikakhulukazi uma unesisindo esiningi sokulahlekelwa.

Amaprotheni Angathuthukisa Kancane Umzimba Wakho Wemvelo

Ukusheshisa imetabolism yakho kungakusiza ulahlekelwe isisindo, njengoba kukwenza ushise ama-calories amaningi.

Umzimba wakho usebenzisa amakhalori amaningi kakhulu ukuhlanganisa amaprotheni (20-30%) kune-carbs (5-10%) noma amafutha (0-3%) ().

Lokhu kusho ukuthi ushisa ama-calories amaningi ngokudla amaprotheni kunokudla ama-carbs noma amafutha. Eqinisweni, ukutholakala kwamaprotheni okuphezulu kukhonjisiwe ukuthi kuholele kuma-calories angaphezu kuka-80 kuye kwangama-100 ashiswa usuku ngalunye (,,).

Ukudla okuphezulu kwamaprotheni nakho kungasiza ekuvimbeleni ukulahleka kwemisipha ngesikhathi sokuvinjelwa kwekhalori, futhi ngokwengxenye kuvimbele ukwehla kwemetabolism okuvame ukuza nokuncipha, okuvame ukubizwa ngokuthi "imodi yendlala" (, 30,,,).

Ukudla okuphezulu kwamaprotheni kukhonjisiwe ukukhulisa imetabolism ngama-calories angama-100 ngosuku. Kungakusiza futhi ukuthi ugcine isisindo semisipha kanye ne-metabolism ephezulu lapho uvimbela amakhalori.

Yikuphi Ukudla Okunamaphrotheni Aphakeme Okufanele Ukudla Ngebhulakufesi?

Kafushane, Amaqanda.

Amaqanda anomsoco omangazayo futhi anamaprotheni amaningi. Ukufaka okunye ukudla kwasekuseni okususelwa emaqandeni kukhonjisiwe ukukusiza ukuthi udle amakhalori ambalwa emahoreni angama-36 alandelayo futhi ulahlekelwe isisindo esiningi namafutha omzimba (,,).

Kodwa-ke, izinhlanzi, izinhlanzi zasolwandle, inyama, izinkukhu kanye nemikhiqizo yobisi nakho kuyimithombo emikhulu yamaprotheni okufanele ifake ibhulakufesi.

Ukuthola uhlu oluphelele lokudla okunama-protein amaningi, funda le ndatshana.

Nazi izibonelo ezimbalwa zokudla kwasekuseni okunamaprotheni amaningi ezingakusiza ulahlekelwe isisindo:

• Amaqanda axoviwe: ngemifino, ethosiwe ngamafutha kakhukhunathi noma amafutha omnqumo.
• I-omelette: nge-cottage shizi nesipinashi (intandokazi yami).
• I-tofu ethosiwe: nge-kale noshizi ongenalo ubisi.
• I-yogurt yamaGrikhi: ngegciwane likakolweni, imbewu kanye namajikijolo.
• Ukuzamazama: inqwaba yamaprotheni we-whey, ubhanana, amajikijolo afriziwe nobisi lwe-alimondi.

Ama-pancake ama-pancake nawo angukudla kwasekuseni okuthandwa kakhulu okwamanje.

Amaqanda enza isidlo sasekuseni esihle, esinamaprotheni amaningi. Kodwa-ke, okunye ukudla kwasekuseni okunamaprotheni aphezulu nakho ukukhetha okuhle.

Uma Udla Isidlo sasekuseni, Kwenze Kuphakame Kumaphrotheni

Uma ukhetha ukudla ibhulakufesi, yidla okunothe ngamaphrotheni.

Okuqukethwe kwamaprotheni kokudla kwasekuseni ezifundweni ezingenhla kusuka ku-18 kuye ku-41% wama-calories, okungenani ama-gramu ayi-20 esewonke wamaprotheni.

Ukuze ufunde kabanzi mayelana nezinzuzo zezempilo zamaprotheni, bheka le ndatshana: Izizathu Ezi-10 Ezisekelwa Isayensi Zokudla Amaprotheni Angaphezulu.

Ukulungiselela Ukudla: Ama-apula Usuku Lonke