Kutheni le nto uNzululwazi ngezeMpilo eChaza ukuba iiProtein zokuTya okuTyekisiweyo kuphelile kulawulo

Umxholo

• Ke yintoni kanye kanye ukutya okongezwe ngeprotein?
• Ukongeza nini iprotein ekutyeni kuyinto elungileyo?
• Ungazikhetha njani ukutya okuneeProteni eziSempilweni
• Uphengululo lwe

Ngubani ongafuniyo ukuncipha kwaye omelele kwaye uhlale uhluthi ixesha elide emva kokutya? Iprotheyini inokunceda kuyo yonke loo nto kunye nokunye. Ezi zibonelelo zokutya zendalo zisenokwenzeka ukuba kutheni intengiso yokutya okufakwe kwiprotheyini ihambile-ndithetha ukuba, ngubani. ngekhe ufuna ukusela amanzi eeprotein okanye utywala obubandayo kwaye uvune ezo proteni zisemgangathweni?

Ke yintoni kanye kanye ukutya okongezwe ngeprotein?

Zizinto ezingayi kuba ngumthombo olungileyo weprotheyini kodwa "zomelezwa" ngokuba nesinye okanye ezininzi izithako ezineprotheyini ezongeziweyo kuzo. Umzekelo, ii-pretzels kukutya okuninzi kwe-carbs kunye neeprotein ezisezantsi. Kodwa ngokongeza i-whey, i-soy, okanye i-pea protein powder kumgubo wengqolowa, abavelisi bokutya banokwandisa umxholo weprotheyini yezo pretzels.

Into elandelayo uyazi, i-carb ephezulu ephezulu, iphrotheyini ephantsi ene-snack ingabhalwa njenge "protein ephezulu" kwaye ithengiswe njengelunge kuwe. Kwaye yiyo umba ngokongeza iprotein kuko konke ukutya neziselo phantsi kwelanga: Iyabakhohlisa abantu ekucingeni ukuba yenza oku kutya ngokuzenzekelayo kube sempilweni. Kodwa i-cookie ene-protein eyongeziweyo iseyicookie. Enyanisweni, le nguqulo ye-pump-up ingaba neekhalori ezininzi, iswekile, kunye nesodium ukufihla incasa yeprotheni kunye nokuthungwa.

Kwaye oku kuyabakhuthaza abathengi ukuba bafumane iiprotheyini zabo kwimithombo engaqhelekanga njengokutya okune-carb. Ukutya okwenyani, ukutya okupheleleyo okufana namabele enkukhu, amaqanda, iimbotyi kunye namandongomane kuya kubetha iiprotein bars, shakes, okanye chips rhoqo. Ke ngelixa ukutya okuphuculweyo kweeprotein kunokuba nendawo kwindawo otya kuyo, akufuneki kube kuphela komthombo wale macronutrient eqhutywa yintsebenzo.

Nazi iingcebiso zam malunga nokutya okunempilo okongeziweyo kwiprotheyini ukuze uqwalasele ukongeza kwisidlo sakho kunye nezo uya kufuna ukuzitsiba.

Ukongeza nini iprotein ekutyeni kuyinto elungileyo?

Njengoko benditshilo, i-chip chip yeprotein iseyi-chip. Kodwa ukubandakanya iiprotheyini kwizinto ezisempilweni ezinje ngesonka esipheleleyo sokutya okuziinkozo kunye nepasta kunokunceda ukwenza ukulungelelanisa ukutya kube lula. (Funda kabanzi malunga nendlela yokulinganisela ukutya kwakho kunye nenani elifanelekileyo lamafutha enempilo, i-carbs, kunye neprotheni-kunye neengcebiso zokulungiselela ukutya ukwenza oko kwenzeke.)

Njengokukhetha nakuphi na ukutya okanye iresiphi, jonga umfanekiso-izithako ezinkulu, iimacros, iivithamini, ifayibha, njl. Ngaba ilahlekile ngamanqatha asempilweni ukukunceda ukuba ufunxe zonke ezinye izinto ezilungileyo? Ukwandisa oku ngakumbi, ngaba ukutya kwakho kufuna ukongezwa kweprotheyini ngokubanzi? Kwimeko apho, ukongeza ezinye izinto ezisempilweni zokufaka iiprotein kwindlela yakho yokutya kunokuba luncedo. Ukuba sele ulayishe ibhotolo yamandongomane ngaphambi kokuzivocavoca kunye neeproteni ezigungxayo emva koko, ngekhe kungenjalo.

Okukwintsusa: Kukho izinto ezimbini ekufuneka uziqwalasele xa usenza isigqibo sokuba utye ukutya okongeza iiprotein.

1. Ukongeza iiproteni kukutya okungenampilo akuyenzi ngomlingo impilo.
2. Jonga ukutya kwakho kunye neendlela zokutya njengomfanekiso omkhulu ukuze uqiniseke ukuba ulungelelanisa i-macros yakho kwaye ungahambi ngokugqithiseleyo kwiprotheni kunye neekhalori. (Okungakumbi ekubaleni ii-macros apha.)

Ukuba wenze lo msebenzi wesikolo kwaye ufuna ukunika oku kutya ukutya, nantsi into ekufuneka ujonge kuyo xa ukhetha ukutya okongezwe ngeprotein.Uya kuhlala ufumana ezinye iimveliso ezongeza iprotheyini ngendlela eyenza ingqiqo yesondlo-kunye nezinye ezikukutya okungenamsoco.

Ungazikhetha njani ukutya okuneeProteni eziSempilweni

1. Thelekisa oko nohlobo "oluqhelekileyo". Ngaba iintlobo zeprotheyini eziphuculweyo zineekhalori ezininzi (okanye iswekile kunye nesodium ngaphezulu kwezi zingezantsi) kunento eqhelekileyo oqhele ukuyikhetha? Ukuba kunjalo, yiya nje kwiklasikhi.
2. Gwema ukutya okucutshungulweyo. Ukuba uzingela i-snack ephezulu yeprotheyini, i-protein-enhanced packaged pudding powder ayisoze ibe nempilo kuwe njengesitya se-cottage cheese kunye namaqunube. Ungavumeli isigwebo sesondlo esifanelekileyo siphume ngefestile ngenxa yale meko.
3. Nciphisa iswekile. Ukongeza iiproteni ngamanye amaxesha kuthetha ukuba umxholo weswekile kufuneka unyuke ukwenza ukutya kungcamle ngcono. Ayilorhwebo olukhulu, akunjalo? (Ndiyathetha, jonga nje ukuba yintoni iswekile enokuyenza emzimbeni wakho.) Njengomgaqo jikelele, qiniseka ukuba umxholo weswekile kwi-protein-add-added bar okanye i-cereal ungaphantsi kwe-5g ngokuphakelayo.
4. Ukunciphisa isodium. Ngokukhetha ukutya okulula okanye isonka esonyuswe ngeprotein, isodiyam ingasuswa kwiitshathi. Khangela iimveliso ezingaphantsi kwe-200mg ye-sodium ngokukhonza. Ukuba ukutya kunetyiwa kunoko, mhlawumbi kuthintele kunyango lwasemva kokuzilolonga xa umzimba wakho uzakufuna ezo electrolyte zokubuyisa.
5. Khangela ifayibha. Khetha ukutya okune-5g okanye nangaphezulu kwefayibha kwiinkozo ezipheleleyo.

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