Ubani Okufanele Azame Ukudla Okunamaphrotheni Aphezulu?

-Delile

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Uke wambona ejimini: owesifazane opholile ohlale eyibulala endaweni ye-squat futhi obonakala ephila ngamaqanda abilisiwe, inkukhu eyosiwe, kanye nama-whey protein. Kujwayelekile impela ukuthi uzibuze ukuthi uhlelo lokudla okunamaprotheni amaningi luyimfihlo yangempela yokunciphisa umzimba. Ikakhulukazi ngoba kumayelana nemfashini njengokuphulukiswa ngamakristalu nokuqina komzimba.

Ngokuvamile kubhangqwe ukudla okune-carbohydrate ephansi (cabanga i-paleo noma i-Atkins), ukudla okuneprotheni ephezulu kukhonjisiwe ukukhulisa imiphumela yokwehlisa isisindo, ukuthuthukisa imizwa yokwaneliseka ngemuva kokudla, futhi nokusiza ukulawula amazinga kashukela egazini. Futhi, kuyasiza ukulungisa imisipha yakho lapho idabula ngesikhathi sokuzivocavoca. (Ungakhathazeki, izinyembezi ezincane zivamile. Uma zilungisa, imisipha yakho ibuya ngamandla kunakuqala.)

Kepha le ndlela yokudla ayisona isisombululo esilingana nosayizi kunoma ngubani ofuna ukulahlekelwa amakhilogremu ambalwa. Eqinisweni, ukudla kakhulu inani elinconyiwe lamaprotheni (cishe u-0.8 kuya ku-1.0 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba — noma amagremu angama-55 kuye kwangama-68 kumuntu onesisindo esingamakhilogremu angu-150-ngokusho kwesazi sokudla uJennifer Bowers, Ph.D.) kungaholela ezindabeni ezimbalwa. Olunye ucwaningo lwe-University of Connecticut lubike ukoma emzimbeni njengenkinga, kanti olunye ucwaningo lukhombisile ukuthi ukudla okunama-protein amaningi kuxhunyaniswe nengozi eyengeziwe yomdlavuza wamathumbu nesifo sezinso. Futhi abantu abadla ukudla okunamaprotheni amaningi abacebe ngenyama ebomvu banamazinga aphezulu e-uric acid egazini labo, okungakhuphula ubungozi bokutholwa yi-gout.

Ngakho-ke yiziphi izinhlobo zabantu ezingazuza empeleni ekudleni okuphezulu kwamaprotheni? Abakhi bomzimba abangaba khona nanoma ngubani ofuna ukuncipha kwesisindo esifushane, kusho uJonathan Valdez, RDN, usihlalo obambisene weGreater New York Dietetic Association. "Le ndlela yokudla akuyona eyokulahlekelwa isisindo okuhlala isikhathi eside isikhathi esingaphezu konyaka," usho kanje. "Noma ngubani onenkinga yokusebenza kwezinso usengozini yamatshe ezinso noma i-gout, noma abantu abanesifo sikashukela noma umfutho wegazi ophakeme kumele nakanjani baziqhelelanise nabo."

Njenganoma yisiphi isimiso sokudla, u-Valdez weluleka noma ubani ocabangela lolu hlobo lokudla okunamaprotheni amaningi, ukudla okune-carb ephansi ukuthi alandele udokotela oyinhloko noma udokotela wezokudla obhalisiwe.

I-Psst: Ufuna inketho esheshayo nenesizotha egcwele amaprotheni? Zama i-Jimmy Dean Delights Broccoli ne-Cheese Egg’wich. Ngokudla kwasekuseni okufudumele nokunambithekayo okuza epuletini lakho ngemizuzu emibili, uzothola isilinganiso esikhulu samaprotheni anamaqanda amabili amnandi amaqanda ama-frittatas asemasha isoseji yenkukhu nesikhungo soshizi.

"Uzodinga amanzi amaningi, i-vitamin B6 (ye-protein metabolism), namanye amavithamini afana ne-calcium, i-magnesium, i-vitamin D, ne-iron," esho. "Uma unciphisa ama-carbs noshukela, kunesitoreji esincane se-glycogen emisipha, okungaholela ekushodeni komsoco."

Uma uthola imvume kudokotela wakho, qiniseka ukuthi uhlakaniphile mayelana nokukhetha kwakho amaprotheni. Kuhlala kungcono kakhulu ukuthola imithombo yokudla ephelele yama-macronutrients akho, kunokuba uthole izithasiselo eziyimpuphu. (Kepha, uma usemakethe, lawa angamaphawuda amahle kakhulu kwabesifazane.) UValdez uncoma iyogathi yamaGrikhi noma okunye ukudla okudumile okunamaprotheni amaningi, njenge-salmon, inyama yenkomo, noma i-tofu-cishe ama-ounces ama-3 (cishe ngosayizi (emphemeni wamakhadi) usayizi omuhle wokuphaka.

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