Ukutya okukunceda ukuba wakhe izihlunu ezingqingiliyo

Umxholo

• 1. Amaqanda
• 2. Isalmon
• 3. Isifuba senkukhu
• 4. Yogurt YamaGrike
• 5. Ityhuna
• 6. Inyama Yenkomo
• 7. Imfene
• 8. Iimbotyi zesoya
• 9. I-Cottage Cheese
• 10. I-Turkey isifuba
• 11. iTilapia
• 12. Iimbotyi
• 13. Umgubo weeprotheyini
• 14. Edamame
• 15. Iquinoa
• 16. IScallops
• 17. Ungqiyame Jerky
• 18. Iichickpeas
• 19. Amandongomane
• 20. I-Buckwheat
• 21. Tofu
• 22. Ingulube iTenderloin
• 23. Ubisi
• 24. Iiamangile
• 25. Inyathi
• 26. Irayisi emdaka
• Umgca osezantsi
• Ngaba iiprotheyini ezininzi ziyingozi?

Zombini ukutya okunesondlo kunye nokusebenza komzimba kubaluleke kakhulu ukuba ufuna ukufumana izihlunu eziqinileyo.

Ukuqalisa, kubalulekile ukuba ucelomngeni kumzimba wakho ngokwenza imisebenzi yomzimba. Nangona kunjalo, ngaphandle kwenkxaso efanelekileyo yesondlo, inkqubela phambili yakho iya kuma.

Ukutya okuneproteni ephezulu kubaluleke kakhulu ekufumaneni izihlunu, kodwa ii-carbohydrate kunye namafutha ziyimfuneko yemithombo yamandla.

Ukuba injongo yakho kukufumana izihlunu ezixineneyo, kuya kufuneka ujonge ekusebenziseni rhoqo kunye nokutya iikhalori ezininzi mihla le kukutya okwakha izihlunu.

Nazi izinto ezingama-26 zokutya okuphezulu zokufumana izihlunu ezinqinileyo.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Amaqanda

Amaqanda aneeproteni ezikumgangatho ophezulu, amafutha asempilweni kunye nezinye izakha mzimba ezibalulekileyo ezinjengeevithamini ze-B kunye ne-choline (1).

Iiproteni zenziwe ngeamino acid, kwaye amaqanda anexabiso elikhulu leamino acid leucine, ebaluleke kakhulu ekuzuzeni izihlunu (1, 2).

Kwakhona, iivithamini ze-B zibaluleke kakhulu kwiinkqubo ezahlukeneyo emzimbeni wakho, kubandakanya ukuveliswa kwamandla (, 4).

2. Isalmon

I-Salmon lukhetho olukhulu lokwakha izihlunu kunye nempilo ngokubanzi.

I-ounce nganye (85-gram) esebenza nge-salmon iqulethe malunga ne-17 yeeprotheyini, phantse i-2 gram ye-omega-3 fatty acids kunye neevithamini ezininzi ze-B (5).

I-Omega-3 fatty acids idlala indima ebalulekileyo kwimpilo yemisipha kwaye inokwandisa inzuzo yemisipha ngexesha lokuzilolonga ().

3. Isifuba senkukhu

Kukho isizathu esivakalayo sokuba amabele enkukhu athathwe njengesiqhelo sokufumana izihlunu.

Zipakishwe yiprotein, nganye-i-ounce nganye (i-85-gram) nganye ine-26 yeeprotein ezikumgangatho ophezulu (7).

Zinezinto ezinesisa ze-B iivithamini niacin kunye ne-B6, ezinokubaluleke ngakumbi ukuba uyasebenza (7).

Ezi vithamini zinceda umzimba wakho usebenze ngokufanelekileyo ngexesha lomsebenzi womzimba kunye nokuzilolonga okuyimfuneko yokufumana inzuzo efanelekileyo yemisipha (4).

Ngaphezulu, olunye uphando lubonakalisile ukuba ukutya okuneproteni ephezulu enenkuku kunokunceda ukulahleka kwamafutha ().

4. Yogurt YamaGrike

Ideri ayiqulathanga kuphela iprotein ekumgangatho ophezulu, kodwa ikwangumxube weproteyy yokugaya okukhawulezayo kunye neprotein yokucola ukutya kwe-casein.

Olunye uphando lubonakalisile ukuba abantu banamava okunyuka kobunzima xa besebenzisa indibaniselwano yeeprotein zobisi ezikhawulezayo kunye nokucothayo ().

Nangona kunjalo, ayizizo zonke zobisi ezenziwe ngokulinganayo.

Umzekelo, iyogurt yamaGrike ihlala iqulethe phantse isixa esiphindwe kabini seprotheni njengeyogathi eqhelekileyo (10,).

Ngelixa i-yoghurt yamaGrikhi ilungile lokutya nanini na, ukuyitya emva kokuzilolonga okanye ngaphambi kokulala kunokuba luncedo ngenxa yomxube wayo weeprotein ezikhawulezayo kunye nokucothayo (,).

5. Ityhuna

Ukongeza kwiigramu ezingama-20 zeprotheyini nge-3-ounce (85-gram) yokukhonza, ityhuna iqulethe inani eliphezulu levithamini A kunye neevithamini ezininzi ze-B, kubandakanya iB12, niacin kunye neB6. Ezi zondlo zibalulekile kwimpilo efanelekileyo, amandla kunye nokusebenza komzimba (4, 13, 14).

Ukongeza, ityhuna ibonelela ngesixa esikhulu se-omega-3 fatty acids, enokuxhasa impilo yezihlunu (, 13).

Oku kubaluleke ngakumbi kubantu abadala. Uphando lubonakalisile ukuba i-omega-3 fatty acids inokucothisa ukuphulukana nobunzima bemisipha kunye namandla eyenzeka xa ukhulile ().

6. Inyama Yenkomo

Inyama yenkomo igcwele iiprotein ezisemgangathweni ophezulu, iivithamini B, iiminerali kunye ne-creatine (16, 17).

Olunye uphando luye lwabonisa ukuba ukutya inyama ebomvu enamanzi kunokunyusa inani lobunzima obufunyenwe ngoqeqesho lobunzima ().

Nangona kunjalo, nokuba uzama ukufumana imisipha, kungangcono ukhethe inyama yenkomo exhasa ukuzuza kwemisipha ngaphandle kokubonelela ngeekhalori ezininzi.

Umzekelo, ii-ounces ezi-3 (85 iigram) ezingama-70% zenyama yenkomo ecekeceke iqulethe ii-calories ezingama-228 kunye ne-15 gram yamafutha (19).

Nangona kunjalo, inani elifanayo le-95% yenkomo yenkomo ecekeceke iqulethe iproteni ethe kratya kunye neekhalori ezili-145 kunye ne-5 gram yamafutha (20).

7. Imfene

I-Shrimp ziphantse zicocekile. I-ounce nganye (i-85-gram) nganye esebenza iqulethe i-18 yeeprotheyini, i-1 gram yamafutha kunye ne-zero carbs (21).

Ngelixa amafutha asempilweni kunye neecarbs zibalulekile kwisidlo sakho ngokubanzi, ukongeza ezinye i-shrimp yindlela elula yokufumana iprotein yokwakha izihlunu ngaphandle kweekhalori ezininzi.

Njengezinye iiproteni ezininzi zezilwanyana, i-shrimp inexabiso eliphakamileyo le-amino acid leucine, eyimfuneko ekukhuleni okuphezulu kwezihlunu (21,).

8. Iimbotyi zesoya

Isiqingatha sekomityi (i-86 gram) yeembotyi zesoya eziphekiweyo zine-14 yeeprotheyini, amafutha angenampilo kunye neevithamini kunye neeminerali ezininzi (23).

Iimbotyi zesoya zingumthombo olungileyo wevithamini K, isinyithi kunye nephosphorus (23).

Intsimbi isetyenziselwa ukugcina nokuhambisa ioksijini egazini nakwimisipha yakho, kwaye ukusilela kungayonakalisa le misebenzi (,).

Abafazi abancinci banokuba semngciphekweni wokunqongophala kwe-iron ngenxa yokulahleka kwegazi ngexesha lokuya exesheni (26).

9. I-Cottage Cheese

Ikomityi enye (226 gram) yeepasile ezinamafutha asezantsi ezipakisha iigramu ezingama-28 zeprotheyini, kubandakanya idosi evuselelayo yokwakha izihlunu ezibalulekileyo zeamino acid leucine (27).

Njengezinye iimveliso zobisi, i-cottage cheese inokuthengwa ngezinto ezinamafutha ahlukeneyo. Iinguqu ezinamafutha aphezulu ezinje nge-cottage cheese enokhilimu zibonelela ngeekhalori ezininzi.

Ukukhetha ukuba loluphi uhlobo lwecottage cheese olulunge ngokulula ngokuxhomekeke ekubeni zingaphi iikhalori ezingaphezulu ofuna ukuzongeza kwisidlo sakho.

Kungakhathaliseki ukuba ukhetha luphi uhlobo, yinto entle yokwakha izihlunu.

10. I-Turkey isifuba

I-3-ounce (85-gram) yokukhonza isifuba se-turkey iqulethe i-25 yeeprotheyini kwaye akukho mafutha okanye i-carbs (28).

I-Turkey ikwangumthombo olungileyo we-Vitamin niacin, enceda inkqubo yamafutha kunye nee-carbohydrate emzimbeni wakho (29).

Ukuba namanqanaba afanelekileyo ee-vithamini B kunokukunceda ufumane izihlunu ngokuhamba kwexesha ngokuxhasa amandla omzimba wakho wokuzilolonga ().

11. iTilapia

Nangona ingenayo i-omega-3 fatty acids kangange salmon, itilapia yenye into yokutya kwaselwandle ene protein.

I-oun-3 (85-gram) ekhonza ibonelela nge-21 yeeprotheyini, kunye nexabiso elifanelekileyo le-vitamin B12 kunye ne-selenium (31).

I-Vitamin B12 ibalulekile empilweni yeeseli zakho zegazi kunye neentsholongwane, ezikuvumela ukuba wenze umthambo owufunayo ukuze ufumane izihlunu (32).

12. Iimbotyi

Iindidi ezininzi zeembotyi zinokuba yinxalenye yokutya okuzuzayo kwezihlunu.

Iindidi ezidumileyo, ezinje ngombala omnyama, wepinto kunye neembotyi zezintso, ziqulathe malunga ne-15 yeeprotheyini kwikomityi nganye (malunga ne-172 gram) yeembotyi eziphekiweyo (33, 34, 35).

Ngaphezu koko, ziyimithombo egqwesileyo yefayibha kunye neevithamini ze-B, ukongeza kwimagniziyam, iphosphorus kunye nentsimbi.

Ngezi zizathu, iimbotyi zingumthombo olungileyo weprotein esekwe kwizityalo ukongeza kwisidlo sakho.

Ngaphezu koko, banokudlala indima ekuthinteleni impilo kunye nezifo zexesha elide ().

13. Umgubo weeprotheyini

Ngelixa nakuphi na ukutya okufanelekileyo kufuneka kugxile kukutya okupheleleyo, kukho amaxesha apho izongezo zokutya zinokuba luncedo (37).

Ukuba uyasokola ukufumana iprotein eyaneleyo kukutya kuphela, unokucinga ngokongeza iiprotheyini ezishukumayo kwinkqubo yakho yemihla ngemihla.

Iiprotein zobisi zobisi, ezinje nge-whey kunye ne-casein, zezona zidumileyo.

Nangona kunjalo, zikho ezinye iindlela onokukhetha kuzo. Ezinye iipowder powders zisebenzisa isoya, ipea, inyama yenkomo okanye iprotein yenkukhu.

Unokufumana iindidi zeeproteni zomgubo kwi-intanethi.

14. Edamame

I-Edamame ligama leembotyi zesoya ezingafakwanga. Ezi mbotyi ziphuhlayo zifumaneka kwiipods kwaye zinikezelwa kwizitya ezahlukeneyo, ngakumbi ezo zivela eAsia.

Ikomityi enye (155 gram) ye-edamame efriziwe ibonelela nge-17 yeeprotheyini kunye ne-8 yeigremu zefayibha. Iqulethe izixa ezikhulu zefolate, ivithamin K kunye nemanganizi (38).

Phakathi kweminye imisebenzi, i-folate inceda umzimba wakho ukuba uqhubekise ii-amino acid, iibhloko zeproteni (39).

Ngapha koko, ukubhalwa kwamanani kunokuba kubalulekile kubunzima obukhulu bemisipha kunye namandla, ngakumbi kubantu abadala (40).

15. Iquinoa

Ngelixa ukutya okune-protein okuninzi kuyinto ephambili ekwakheni izihlunu ezinamafutha, kubalulekile ukuba ube nepetroli ukuze usebenze.

Ukutya okune-carbohydrate kunokunceda ukubonelela ngala mandla (41).

Iquinoa ephekiweyo iqulethe malunga ne-40 yeekhabhu zekomityi nganye ngekomityi (i-185 gram), kunye ne-8 yeeprotheyini, i-5 gram yefayibha kunye nexabiso lentliziyo le-magnesium kunye ne-phosphorus (42).

I-Magnesium idlala indima ebalulekileyo ekusebenzeni kwezihlunu zakho kunye neethambo, zombini ezisetyenziswa ngalo lonke ixesha ushukuma (43).

16. IScallops

Njenge-shrimp, i-tilapia kunye neenkukhu ezibhityileyo, ii-scallops zibonelela ngeprotein enamafutha amancinci.

Ukuba ujonge ukongeza iprotein ekudleni kwakho ngaphandle kokusebenzisa iikhalori ezininzi, le mithombo inciphileyo inokuba lukhetho olufanelekileyo.

Ii-ounces ezintathu (85 iigrem) zeescallops zibonelela malunga ne-20 yeeprotheyini kunye neekhalori ezingaphantsi kwe-100 (44).

17. Ungqiyame Jerky

Ngamanye amaxesha, unokufuna iprotheni ekumgangatho ophezulu enyameni xa usendleleni. Ukuba kunjalo, inyama ecekeceke inokuba yinto onokukhetha ukuyithatha.

Iindidi ezininzi zenyama zinokwenziwa zijerky, ke inyani yesondlo iyahluka.

Nangona kunjalo, uninzi lwamafutha luyasuswa kwi-jerky ecekethekileyo ngexesha lokulungiswa, phantse zonke iikhalori ezikwi-jerky zivela ngqo kwi-protein.

Le mithombo yezilwanyana yeprotein iphezulu kumgangatho kwaye ikhuthaza ukukhula kwemisipha ().

18. Iichickpeas

Ichickpeas, ekwabizwa ngokuba ziimbotyi ze-garbanzo, zingumthombo olungileyo wazo zombini ii-carbs kunye neeprotein.

Ikomityi enye (240-gram) esebenza ngee-chickpeas enkonkxiweyo iqulethe i-12 yeeprotheyini kunye ne-50 gram yee-carbs, kubandakanya i-10 gram yefayibha (46).

Njengazo zonke izityalo, iprotheni kwi-chickpeas ithathwa njengomgangatho ophantsi kunemithombo yezilwanyana. Nangona kunjalo, isenokuba yinxalenye yesondlo esifanelekileyo sokwakha ukutya ().

19. Amandongomane

Amandongomane aqulathe umxube weprotein, amafutha kunye neecarbs. Ikomityi yekomityi (i-73-gram) ihambisa iqulethe i-17 yeeprotheyini, i-16 gram yee-carbs kunye namafutha amaninzi (47).

Zinexabiso eliphezulu le-amino acid leucine kunezinye iimveliso zezityalo.

Ikomityi nganye yekomityi (73-gram) yokuhambisa amandongomane iqulethe ii-calories ezingama-425 (47).

Ke ukuba unengxaki yokufumana iikhalori ezaneleyo ukuqhuba ukuzuza kwemisipha, ukutya amandongomane kunokuba yindlela elungileyo yokufumana ezinye iikhalori kunye nezakha mzimba.

Ukongeza, amandongomane kucingelwa ukuba angadlala indima ebalulekileyo kukutya okunempilo ngokubanzi ().

20. I-Buckwheat

I-Buckwheat yimbewu enokuthi icolwe ibe ngumgubo kwaye isetyenziswe endaweni yomgubo wesintu.

Isiqingatha sendebe (60 gram) yomgubo we-buckwheat uqulethe i-8 yeeprotheyini, kunye nefibre eninzi kunye nezinye iikhabho (49).

IBuckwheat iye yaba kukutya okuthandwa kakhulu kwezempilo ngenxa yomxholo weevithamini kunye neeminerali.

Inezinto eziphezulu zevithamini B, i-magnesium, i-manganese kunye ne-phosphorus (49).

Ezi vithamini kunye neeminerali zinokunceda umzimba wakho uhlale usempilweni kwaye ukwazi ukwenza imithambo yokwakha izihlunu (14).

21. Tofu

I-Tofu iveliswa kubisi lwe-soy kwaye ihlala isetyenziswa njengendawo yenyama.

Ikomityi nganye yekomityi (124-gram) ekhonza itofu eluhlaza ine-10 yeeprotheyini, iigram ezi-6 zamafutha kunye neegram ezi-2 zeecarbohydrate (50).

I-Tofu ikwangumthombo olungileyo we-calcium, ebalulekileyo ekusebenzeni kakuhle kwemisipha kunye nakwimpilo yethambo.

Iprotein ye-Soy, efumaneka kukutya okufana ne-tofu kunye neembotyi zesoya, ithathwa njengenye yeeprotein zezityalo ezikumgangatho ophezulu ().

Kuzo zonke ezi zizathu, ukutya okune-protein ye-soy kukhetho olukhulu kwiivenji kunye nemifuno.

22. Ingulube iTenderloin

Ihagu ityiwa kakhulu kumazwe amaninzi.

Ithenda yenyama yehagu kukusikwa okucekeceke kwenyama okunika iigram ezili-18 zeeprotheyini kunye neegram ezimbini kuphela zamafutha nge-ounces ezi-3 (85 iigrem) (54).

Olunye uphando lubonakalisile ukuba inyama yehagu ineziphumo ezifanayo nezinye zokutya okwakha izihlunu, njengenkomo kunye nenkukhu ().

23. Ubisi

Ubisi lubonelela ngomxube weprotein, ii-carbohydrate kunye namafutha.

Ngokufana nezinye iimveliso zobisi, ubisi luqukethe iiproteni ezikhawulezayo kunye nezicothayo.

Oku kucingelwa ukuba kuluncedo ekukhuleni kwemisipha. Ngapha koko, uphononongo oluninzi lubonakalisile ukuba abantu banokwandisa ubunzima babo bemisipha xa besela ubisi ngokudibanisa noqeqesho lobunzima (,).

24. Iiamangile

Isiqingatha sekomityi (esimalunga ne-172 yeegram) zeeamangile ezi-blanched sibonelela nge-16 yeeprotheyini kunye nesixa esikhulu sevithamini E, wemagniziyam kunye nephosphorus (58).

Phakathi kwezinye iindima, i-phosphorus inceda umzimba wakho ukuba usebenzise iikhabhohayidrethi kunye namafutha amandla okuphumla naxa usenza umthambo (59).

Njengamandongomane, iiamangile kufuneka zisetyenziswe ngokumodareyitha ngenxa yomxholo wekhalori ephezulu. Isiqingatha sendebe yeeamangile ezi blanched sineekhalori ezingaphezulu kwama-400 (58).

25. Inyathi

Ngokufanayo nakwinyama yenkomo, inyathi ibonelela malunga ne-22 yeeprotein nge-3-ounce (85-gram) ekhonza (60).

Nangona kunjalo, olunye uphando lubonakalisile ukuba inyathi inokuba ngcono kunenkomo ngokubhekisele kumngcipheko wesifo sentliziyo ().

Ukuba uthanda ukutya inyama ebomvu njengenxalenye yokutya okwakha izihlunu kodwa ukhathazeke nangempilo yentliziyo yakho, unokucinga ngokutshintsha inyama yenkomo nge-bison.

26. Irayisi emdaka

Nangona irayisi ephekiweyo emdaka inika kuphela iigram ezi-5 zeprotheyini ngekomityi nganye (195 gram), inee-carbohydrate ozifunayo ukuze uphembelele umsebenzi wakho womzimba (62).

Cinga ngokutya imithombo ye-carb esempilweni enjengerayisi emdaka okanye iquinoa kwiiyure ezikhokelela ekuzilolongeni (41).

Oku kunokukuvumela ukuba usebenzise nzima, ukubonelela umzimba wakho ngenkuthazo enkulu yokuba izihlunu zakho zikhule.

Ngapha koko, olunye uphando lubonakalisile ukuba izongezo zeprotheyini yerayisi zinokuvelisa ukuzuza okuninzi kwezihlunu njengeprotey ye-whey ngexesha lenkqubo yoqeqesho lobunzima ().

Umgca osezantsi

Ukutya okuninzi kunokukunceda ufumane izihlunu eziqinileyo. Uninzi lwazo luneeprotein kwaye luvumela izihlunu zakho ukuba ziphinde zikhule kwaye zikhule emva kokuba usebenze.

Nangona kunjalo, kubalulekile ukuba usebenzise iikhabhohayidrethi kunye namafutha ukubonelela ngepetroli yomthambo kunye nokwenza umthambo.

Ngaphezulu, ukutya okuninzi okuluhlu kuqulethe iivithamini kunye neeminerali umzimba wakho kufuneka usebenze ngokusemandleni.

Ukufikelela usukelo lwakho lokufumana izihlunu ezixineneyo, gxila ekuzilolongeni rhoqo kunye nokutya iikhalori ezininzi mihla le kukutya okunesondlo njengakolu luhlu.

Ngaba iiprotheyini ezininzi ziyingozi?