Iimveliso eziluncedo protein: uluhlu (itheyibhile)

Namhlanje, ugqaliselo ingqalelo yethu - iimveliso protein. Uluhlu, itafile, kunceda ukuqonda umbandela, ngoko siya kwenza konke okusemandleni ethu zokuceba kuyo. Enyanisweni, uya uprinte ngaphandle kwaye sambathe emnyango ifriji yakhe. Ngoku uyazi ukuba zeziphi na ezi mveliso zibe luncedo, kuyimfuneko yaye kubalulekile ukuba kusasa, ebusuku, ngeeholide kunye neentsuku nokuzila ukudla. Kwaye ngoku makhe sihambe ngqo kwisihloko yethu.

Ukusetyenziswa ngokoqobo kuluhlu

Kubhaliwe ezifunekayo ukuze nabani na ofuna ukuba sempilweni kwaye uzele amandla, abo benza umsebenzi ngokwasemzimbeni okanye ngokwasengqondweni nzima, kwakunye nabo bafuna ukuncipha. Loo umxhesho kunempembelelo entle kwimpilo ngamnye, yaye ngokukodwa, ibonakalisa ukuphumelela isiqingatha yembaleki, imeko eqhelekileyo lwempilo abasetyhini abakhulelweyo, ngokunjalo ekudaleni iimeko ezithandwa ukunciphisa umzimba. Apha ndifuna ukukhankanya ukuba kwiproteni ekhoyo kuzo zonke ukutya ngaphandle kokukhetha. Noko ke, sinomdla kuphela abo apho amanani zinkulu. Umzekelo, isifuba yenkuku kunye netshizi - a imveliso protein. Uluhlu (itheyibhile) usoloko nazo ukuya phambili. Nangona efanayo sityiswe ubunzima isonka uya kukunika ziiprotein encinane kakhulu. Oko kukuthi, ungasoloko ukukhetha imveliso embalwa, leyo, ukuba ziyalingana, nika umlinganiselo ezahlukeneyo ze-eneji kunye nezondlo.

protein yokudla

Kucacile ukuba bonke abantu abakhathalele ukutya kwabo abelwe ngqo i iimveliso protein ngokwabo. Uluhlu iitafile ukuba uzenze ngokwakho, nikhonze injongo ethile, yaye amaninzi oko isethi kwemisipha mass, ukuncipha kwamafutha emzimbeni. Kutheni ithandwa kangaka protein yokudla? Ngokuyintloko ngenxa yokutya wayo oluninzi ukutya kwaye akukho nemida nzima. Ukuba ngaba ukuphatha iintsuku ezile ukutya kwi salads imifuno rhoqo bafuna ukutya, ngoko oku ekunene ukhetho kuwe. Inyama, amaqanda kunye nobisi ukuba ifumile ngokugqibeleleyo, yaye ngaloo ndlela, nendlala zingaphazamisi kuwe. Xa kufuneka le leeprothini njengeseti "owomileyo" ubunzima kwezihlunu, iba umthombo wamandla. Yiyiphi enye into ebalulekileyo ukuze ukugaya weeprothini elide ngokwaneleyo onyusa yokuwa amafutha ongama. Kakade ke, lo mgaqo usebenza ukuba iimveliso protein (uluhlu luya thaca etafileni ngezantsi) ezisetyenziswa ngaphandle mafutha ebalulekileyo. Umzekelo inyama okunamafutha kunye itshizi kunye eyemayonnaise, chips.

Mix of iiprotheni

Makhe sihlolisise, yinto ukutya ziiprotein. Imveliso Yoluhlu (Table) usinika umbono oko kufuneka kudla ngosuku ukususela grams 1.5 ukuya 2 protein kwekilogram ubunzima bomzimba ngalinye. Kufuneka kukhunjulwe ukuba kwiproteni - akukho nyama nje. Kakhulu eliphezulu-grade ukuze imizimba yethu ziiproteni koqoqobo kwesilwanyana.

Imithombo protein , imifuno kunye nokutya okuziinkozo, iziqhamo kunye namandongomani Zingaphantsi. Azinabo enye okanye ngaphezulu acid, eyimfuneko ukwenza iiproteni ezintsha. Oko kukuthi, umzimba parses zibe "izitena", nekufuneka kumanyana acid kwezinye zokutya ukufumana iprotheyini entsha.

Ukukhetha imveliso kwi wevenkile, qiniseka ukuba ufunda ulwazi kwicala elingemva iphakheji. Kunqweneleka ukuba protein ka-100 g imveliso yayilelona liphezulu, kodwa ke nenqatha - phezu koko, ukuba ubuncinane.

amacebo aluncedo

Ngezantsi siya kwenza into yokuba sicinga iimveliso protein ngokwahlukeneyo. Uluhlu, itafile ukunciphisa umzimba - kuyinto oko kuluncedo kakhulu kwaye iimbaleki namakhosikazi. Kodwa ndifuna ixesha elincinane ukuze uhlawule ezinye amacebiso aluncedo. Ukuba ukhangela analogue Iprothini yemifuno ukutya, ngoko ingqalelo zesoya. It is a iproteni ngokupheleleyo, nto leyo indlela inyama ebomvu. Iimbotyi zesoya kunye tofu amvelisele kakuhle kakhulu umgangatho iiprothini ekutyeni. It is a ukutya okunesondlo kakhulu, isiqwenga tofu inokuba izimuncumuncu esihle ngexesha lasemini.

Ukutya kufuneka kuqwalaselwa kuphela ngokwembono protein. Amandongomane, iimbotyi kunye ukolo ophezulu nefayibha. imicu nokudla ukuvumela iimveliso yayingeyonxalenye ngcono, kwakunye kuyabuya yindlala. Kufuneka ukuba ucinge into yokuba komo kunye nobisi yonke iqulethe eninzi namafutha, ngoko ke kungcono ukukhetha ubisi iinkukhu esezantsi-namanqatha. Kodwa iimveliso semi-agqitywa, izinja ezishushu kunye ayi elihlolwa ngcono iphetshwe. Protein kubo kancinane, kodwa netyuwa kunye kwisigcinakaliso ezingaphezu kwama ngokwaneleyo.

Enye ulawulo ebalulekileyo - ulungelelwano phakathi ukuthathwa carbohydrate kunye neeproteni. Isabelo carbohydrate kufuneka akhawunti malunga nowama-55% yabo ekutyeni, ngelixa umyinge protein - 30%. Okokugqibela, kubalulekile ukwenza ucwangciso ubonelelo. Kule neprotheyini ukudla esekelwe. Imveliso Yoluhlu (itheyibhile) kufuneka bajula kulo, ukuba wenziwe lo menu, lwahlulwe yi kwewotshi. Ngoko ke uya kukuphepha snacking kunye breaks zabucala elide phakathi izidlo.

Products apho kuyimfuneko ukunikela ingqalelo

Kakade ke, kukho ukutya protein. Imveliso Yoluhlu (itheyibhile) mabamxhome efrijini wonke, kodwa ukuze senze oko, kufuneka ube nengqiqo entle kulo mbandela. It isigqibo sokwabela imithombo protein ezininzi, ezifana inyama kunye nentlanzi, iziqhamo kunye nemifuno, neenkozo zepistasi, imbewu, amaqanda kunye neemveliso zobisi. Bona thaca ukuze yokunciphisa ixabiso lesondlo. Siya ngokusebenzisa iqela ngalinye yezi mveliso kuni kube lula ukwenza ukutya ngokwenene ukulungelelana.

Inyama & Ukufuya

Kwelinye icala, abantu abaninzi bakholelwa ukuba ezimbi umthombo protein inyama ngenxa isiqulatho yalo nenqatha eliphezulu. Kwelinye icala, ngubani ukuyeka ukuba ukhethe iintlobo ephantsi-fat? Oko kuqala kucetyiswa ukuquka kwisidlo yenkomo yakho angamarhoqorhoqo, lenkukhu. It steaks, kunye nenkukhu ibele. kukho olukhulu uya kuba umtya turkey kunye nenyama umvundla. Ukutya nayo uthathwa ukuba ixhama inyama, nkqu ezidolophini oko ngakumbi ixhanyulwe ngaphezu imveliso Umxhesho ngemihla. Makhe sithelekise le iimveliso iiproteins (list). Table osidingayo sinwenwa ngolu hlobo. yenkomo inyama iqulethe 28 g protein ne-11 g namanqatha 100 g imveliso nganye. Kuba ratio befstroganova ngu 18/6 ukuya zeze umtya - 19/3 webele chicken - 23/2 ukuba chicken - 23/1, inyama umvundla - 21/11, inyamakazi - 19/8. Oko kukuthi, neprothini ngaphezulu kunye namanqatha ngaphantsi, i nomtsalane le mveliso.

Fish nentlanzi

Hayi kude emva inyama protein nentlanzi. Oku kutya kakhulu mhlawumbi. Le tafile ibonisa ukuba oku yeyona nto iluncedo asidi acid, eyimfuneko sokubuyisela kunye nokukhula yethishyu kwezihlunu. Xa oku kukhula imisipha akuthethi ukuba kufuneka ukuba ube iindonga enkulu efana womdlali. phambili Ngokwesiqhelo inkqubo dystrophy yenza kube lula ukuba ukukhawulezisa nethe yaye ngaloo ndlela kuphuculwe imeko zomzimba wakho. Ngokwabo podtyanuvshiesya imisipha ukwenza lomzobo ivumelane ngaphezulu.

Ke iintlanzi. Iqulethe izihlandlo ezintandathu protein ngaphezu iimveliso zobisi. Oku kwenza kuye yenye yemithombo izityebi zokwakha wonke iseli umzimba wethu. Indawo yokuqala uyakwazi ukubeka tuna yendalo: 100 grams ye-mveliso nge-23 iigrem protein gram-1 kuphela okunamafutha. Okulandelayo kufika salmon: lomlinganiselo protein atyebileyo - 20/6. Emva koko nelesardiyo - 19/10, mackerel - 18/3, anchovies - 20/6, mullet - 17/2, neTilapia - 20/2, Shrimp - 17/2, squid - 18/7, lobster - 19/1.

Umthombo ebalulekileyo ifayibha kunye neevithamini

Oku iziqhamo kunye nemifuno lowo ngoko baye bakhohlwe. Burger kunye pasta zidla ukutya ezisisiseko kunye neelekese - dessert kakhulu zithandwa. Kuyimfuneko ukuba ukutshintsha kwamagama, bakhonza ukutya imifuno ngakumbi iziqhamo endaweni dessert. Ukongeza, ezi mveliso ziqulathe iiproteins kunye nezinye izondlo. Kwindawo yokuqala ufuna ukubeka soy hlaza: iiproteins kunye namanqatha ratio - 45/20. Kulandela tofu - 8/4, iimbotyi zesoya apha - 13/7, iiertyisi - 19/6, iimbotyi - 21/2, irayisi brown - 6/4, isipinatshi - 3 / 0.5, hlaza - 2 / 0.1, iiapilkosi - 5 / 0.3, banana - 1.5 / 0.1.

amantongomane okumnandi nenempilo

peculiarity wabo ukuba okwaneleyo ukutya peanuts ezintlanu - kwaye kunzima kakhulu ukuba ayeke, kunye neqaqobana weminoti - oku yonke imihla mabaphakelwe calories. Inyaniso ukuba ibe kuphela eninzi protein, kodwa kwakhona isixa esikhulu kwamafutha ezilungileyo ingqondo kunye luvo. Malunga ne-60% ye-Ubuchopho kanye kwamafutha ezinjalo. Ngoko ke, ukuba nidle kumele rhoqo, kodwa kancinci. Kwindawo yokuqala kufuneka ubeke iimbewu ithanga: lomlinganiselo protein atyebileyo - 42/46. imbewu kajongilanga ilandelwa ngu - 21/53, ibhotolo butter - 25/50, iiamangile - 21/49, hazelnuts - 16/67, walnuts - 15/65, Anut waseBrazil - 14/66.

Iimveliso zobisi kunye namaqanda

Elinye iqela elikhulu, nto leyo mthombo protini. Iqanda protein efunekayo ukwakha imisipha, kunye nemveliso yobisi iqulethe eninzi calcium kunye novithamini D. Ngoko, amaqanda ziqulathe 13 g protein 11 g namanqatha 100 g imveliso nganye. Curd - up kwi-5%, umlinganiselo 16/5, y iyogurt nonfat - 3 / 0.5, y skim ubisi - 33/1 Okokugqibela, itshizi yeyona ngqindilili. Nkqu 9% ngobuwena kakhulu yokutya iqulethe 31 g protein 9 iigrem namanqatha 100 grams ye imveliso nganye.

Ukubaluleka iimveliso leeprothini abasetyhini abakhulelweyo

Kufuneka kubo bonke abantu ngaphandle kokukhetha, ke, ngoxa ephethe umntwana, lo mbuzo ingakumbi sibi. Ngoko ke, siza kuqwalasela ngokwahlukeneyo, oko kukuthi ukutya protein ogqibeleleyo abafazi abakhulelweyo. Uluhlu lweemveliso, i table iya kuba umncedisi wakho olungileyo xa utyelela esikhulu. Iimveliso eziphambili ekufuneka ukuba - ukuba irayisi kunye neembotyi, inyama kunye nentlanzi. Ngosuku kufuneka malunga 100 grams leeprothini, uzakufumana elinani lula ukutya amaqanda 2 ezinkulu, 70-90 iigrem inyama okanye intlanzi, 70 g sisi nzima, ikomityi yeembotyi eziphekiweyo okanye neentlumaya, ½ indebe cottage samasi.

Eyona ethandwayo namhlanje Dukan Ukutya

Makhe sijonge kanye oko kuquka ntoni iimveliso protein. Uluhlu itheyibhile Dyukanu kulawulwe uluhlu lwemithetho, kodwa lowo iphambili ukuba zincede zikhethe iimveliso protein kwaye sukusebenzisa kukutyeba ukupheka. Inyathelo lokuqala kukuba ukulayisha iiproteni umzimba, ukukhuthaza utshintsho ukutya. Oku kakhulu yenkuku, eyenkomo angamarhoqorhoqo, yehagu, isibindi kunye nolwimi. Ukongeza, ukutya iqulethe amaqanda nentlanzi, itshizi kunye cottage sisi. Kufuneka kukhunjulwe ukuba akukho miqobo ngokutya apho, okubaluleke - stick wavumela pheko.

Kule yesibini isigaba iimveliso protein ekhankanywe nazo khona ekutyeni, ke, bazalwana, mandivunyelwe kungena kuwo kwemifuno kunye yathamba. iitapile ezingavumelekanga kunye ingqolowa, neembotyi zesoya, iminqathe ze beetroot. Xa Isigaba sesithathu kwi menu uba isohluka nangakumbi, ngenxa yokuba avunyelwe ukuba angene kokhonza ukutya okunesitatshi kunye nenyama eqhotsiweyo. Kanye ngeveki ungahlela lweholide wena, kule mini, uyakwazi uvumele wena kuyo nayiphi na imveliso. Isiseko sale ekudleni ukutya protein. Le theyibhile ingentla iya kukuvumela ukuba ukhethe iseti ilungileyo kweemveliso.