Ukutya okuphambili kwiprotein
Umxholo
- Ukutya kweprotein yezilwanyana
- Ukutya okuneproteni yemifuno
- Ungazisebenzisa njani ngokufanelekileyo iiproteni zemifuno
- Uyitya njani iprotein ephezulu (iprotein ephezulu) ukutya
- I-protein ephezulu, ukutya okunamafutha asezantsi
Eyona nto ityebileyo kukutya okuneproteni kakhulu yile ivela kwimfuyo, njengenyama, intlanzi, amaqanda, ubisi, itshizi kunye neyogathi. Kungenxa yokuba, ukongeza ekuqulatheni isixa esikhulu sesi sondlo, iiproteni kwezi zinto zokutya zixabiseke kakhulu kwibhayiloji, oko kukuthi, zikumgangatho ophezulu, zisetyenziswa ngumzimba ngokulula.
Nangona kunjalo, kukho ukutya okuvela kwimvelaphi yezityalo eziqulathe iiprotein, ezinje ngeembotyi, ezibandakanya ii-ertyisi, iimbotyi zesoya kunye neenkozo, ezinamaxabiso afanelekileyo eprotein kwaye ke zinokusetyenziselwa ukutya okunezondlo ukugcina ukusebenza kakuhle komzimba. Oku kutya kukwasisiseko esibalulekileyo sokutya kwemifuno kunye nevegan.
Iiproteni zibalulekile ekusebenzeni komzimba, njengoko zinxulumene nenkqubo yokukhula, ukulungiswa kunye nokugcinwa kwezihlunu, izicubu kunye namalungu, ukongeza kwimveliso yehomoni.
Ukutya kweprotein yezilwanyana
Itheyibhile elandelayo ibonisa inani leprotein ngokwe-100 yeegram zokutya:
| Ukutya | Iiproteni zezilwanyana kwi-100 g nganye | Iikhalori (amandla kwi-100g) |
| Inyama yenkukhu | 32.8 g | I-148 kcal |
| Inyama yenkomo | 26.4 g | 163 kcal |
| Ihagu (tenderloin) | 22.2 g | 131 kcal |
| Inyama yedada | 19.3 g | 133 kcal |
| Inyama yezigwityi | 22.1 g | I-119 kcal |
| Inyama yomvundla | 20.3 g | 117 kcal |
| Isonka samasi ngokubanzi | 26 g | 316 kcal |
| I-salmon engenasikhumba, entsha kunye eluhlaza | 19.3 g | 170 kcal |
| Ityhuna entsha | 25.7 g | I-118 kcal |
| Ikhowudi eluhlaza enetyuwa | 29 g | 136 kcal |
| Iintlanzi ngokubanzi | 19.2 g | I-109 kcal |
| Iqanda | 13 g | 149 kcal |
| Yogurt | 4.1 g | I-54 kcal |
| Ubisi | 3.3 g | Iikhalori ezingama-47 |
| Kefir | 5.5 g | Iikhalori ezingama-44 |
| Khameruni | 17.6 g | 77 kcal |
| Unonkala ophekiweyo | 18.5 g | 83 kcal |
| Imbaza | 24 g | Iikhamera ezili-172 |
| iham | 25 g | 215 kcal |
Ukusetyenziswa kweeproteni emva kokusebenza komzimba kubalulekile ukukhusela ukulimala kunye nokunceda ukubuyiswa kwemisipha kunye nokukhula.
Ukutya okuneproteni yemifuno
Ukutya okutyebileyo kwiprotein yemifuno kubaluleke ngakumbi kwizidlo zemifuno, ukubonelela ngesixa esaneleyo see-amino acid ukugcina ukwakheka kwezihlunu, iiseli kunye neehomoni emzimbeni. Jonga kule theyibhile ingezantsi malunga nokutya okuphambili okuvela kwimvelaphi yezityalo etyebile kwiiproteni;
| Ukutya | Iiproteni zemifuno nge-100 g | Iikhalori (amandla kwi-100g) |
| Soy | 12.5 g | I-140 kcal |
| IQuinoa | 12.0 g | 335 kcal |
| I-Buckwheat | 11.0 g | I-366 kcal |
| Imbewu yemillet | 11.8 g | I-360 kcal |
| Iilentile | 9.1 g | I-108 kcal |
| Tofu | 8.5 g | 76 kcal |
| Imbotyi | 6.6 g | 91 kcal |
| Ipea | 6.2 g | I-63 kcal |
| Irayisi ephekiweyo | 2.5 g | I-127 kcal |
| Iimbewu zeflax | 14.1 g | 495 kcal |
| Imbewu yeSesame | 21.2 g | 584 kcal |
| Ichickpea | 21.2 g | 355 kcal |
| Amandongomane | 25.4 g | 589 kcal |
| Amantongomane | 16.7 g | 699 kcal |
| IHazelnut | 14 g | Ama-689 kcal |
| Iiamangile | 21.6 g | 643 kcal |
| Chestnut yePará | 14.5 g | 643 kcal |
Ungazisebenzisa njani ngokufanelekileyo iiproteni zemifuno
Kwimeko yabantu abatya imifuno kunye nevegan, eyona ndlela yokubonelela ngomzimba ngeeproteni ezikumgangatho ophezulu kukudibanisa okunye ukutya okuhambelana nezinye, ezinje:
- Irayisi kunye neembotyi zalo naluphi na uhlobo;
- Ertyisi nembewu iimbewu;
- Iilenti kunye ne-buckwheat;
- Iquinoa kunye nombona;
- Irayisi emdaka kunye neembotyi ezibomvu.
Ukudityaniswa koku kutya kunye neendidi zokutya kubalulekile ukugcina ukukhula kunye nokusebenza ngokukuko komzimba kubantu abangazidliyo iiproteni zezilwanyana. Kwimeko yabantu be-ovolactovegetarian, iiproteni ezivela kwiqanda, ubisi kunye nakwiziphumo zalo zinokubandakanywa ekudleni.
Jonga le vidiyo ingezantsi ngolwazi oluthe kratya ngokutya okune-protein:
Uyitya njani iprotein ephezulu (iprotein ephezulu) ukutya
Kwindlela yokutya ene-protein ephezulu, phakathi kwe-1.1 kunye ne-1.5 yeeprotheyini kufuneka isetyenziswe ngekhilogram ubunzima bomzimba ngosuku. Isixa esiza kutyiwa kufuneka sibalwe yingcali yezondlo, njengoko iyahluka ukusuka komnye umntu uye komnye kwaye ixhomekeke kubudala, isini, isenzo somzimba nokuba umntu akanaso na isifo esinxulumene noko.
Oku kutya sisicwangciso esiliqili sokunciphisa ubunzima kunye nokuthanda ukwanda kobunzima bemisipha, ngakumbi xa kuhamba kunye nokuzivocavoca okuthanda i-hypertrophy yemisipha. Nantsi indlela yokwenza ukutya kweprotein.
I-protein ephezulu, ukutya okunamafutha asezantsi
Ukutya okutyebileyo kwiprotein kwaye okunamafutha asezantsi kuko konke ukutya kwemvelaphi yezityalo ekhankanywe kwitafile yangaphambili, ngaphandle kweziqhamo ezomisiweyo, ukongeza kwiinyama ezinamafutha asezantsi, ezinje ngebele lenkukhu okanye ibele le-turkey elingenalusu, zimhlophe kwiqanda kunye neentlanzi ezinamafutha asezantsi, njenge-hake, umzekelo.
Idumile Kwindawo
Uvavanyo lwePyruvate Kinase
