Ukutya kweeproteni: indlela yokwenza, ukutya kunye nemenyu
Umxholo
- Ukutya okuvunyelweyo
- Ukutya ekufuneka sikuphephe
- Iiprotein zokutya kwimenyu
- Yintoni ekufuneka uyazi ngaphambi kokuqala ukutya kweprotein
Ukutya okuneprotein, okwabizwa ngokuba yiprotein ephezulu okanye iprotein yokutya, isekwe ekonyuseni ukusetyenziswa kokutya okune-protein, njengenyama namaqanda, kunye nokunciphisa ukutya ukutya okune-carbohydrate, njengesonka okanye ipasta. Ukutya iiprotheyini ngakumbi kunceda ukunciphisa indlala kunye nokunyusa imvakalelo yokuhlutha, kuba isebenza ngokuthe ngqo kumanqanaba e-ghrelin kunye nezinye iihomoni ezinoxanduva lokulawula ukutya.
Ngale ndlela, iiproteni zinokunyusa imetabolism, ukunceda ukutshisa iikhalori ezingakumbi, kunye nokungabikho kwee-carbohydrate ekutyeni kunokubangela ukuba umzimba usebenzise eminye imithombo yamafutha ukuvelisa amandla.
Kuqhelekile ukuba ekuqaleni kokutya umntu uziva ethe-ethe kwaye enesiyezi kwiintsuku zokuqala, nangona kunjalo ezi mpawu zihlala zidlula emva kweentsuku ezi-3 okanye ezi-4, elililo ixesha elifunekayo lokuba umzimba uqhelane nokunqongophala kwee-carbohydrate . Indlela ethe chu yokususa iikhabhohayidrethi kwaye ungasokola kukutya ukutya I-carb ephantsi. Funda indlela yokutya ukutya okuncinci kwe-carb.
Ukutya okuvunyelweyo
Ukutya okuvunyelweyo kwiprotein yokutya kukutya okuphezulu kwiprotein kwaye kunesiqulatho se-carbohydrate esezantsi, njenge:
- Ukutya inyama, intlanzi, iqanda, ham, iturkey ham;
- Ubisi olunamanzi, iitshizi ezimhlophe, iyoghur
- Ubisi lweAlmond okanye nayiphi na inut
- I-chard, ikhaphetshu, isipinatshi, iletisi, iarugula, i-watercress, i-chicory, iminqathe, ikhaphetshu, iitumato, ikhukhamba, iradish;
- I-oli yomnquma okanye yeflakisi, iminquma;
- Iingqayi, amandongomane, iiamangile;
- Imbewu enjengechia, iflakisi, isesame, ithanga, ujongilanga;
- Ukotapeya, ilamuni.
Ukutya kwiprotein kunokwenziwa kwiintsuku ezili-15 kwisithuba seentsuku ezi-3, kwaye kunokuphindaphindwa ngaphezulu kweentsuku ezili-15 ngaphezulu.
Ukutya ekufuneka sikuphephe
Ukutya okungavumelekanga ngexesha lokutya kweeprotein yimithombo yeecarbohydrate, ezinjengeesiriyeli kunye nezilimo eziyizigaxa, ezinje ngesonka, ipasta, irayisi, umgubo, iitapile, iitapile kunye necassava. Ukongeza kwiinkozo ezinje ngeembotyi, iichickpeas, umbona, ii-ertyisi kunye neembotyi zesoya.
Kukwacetyiswa ukuba kuthintelwe iswekile kunye nokutya okuqulathileyo, ezinje ngeicookies, iilekese, iikeyiki, iziselo ezibandayo, ubusi kunye neencindi zokwenza imveliso. Ukongeza, nangona zisempilweni, iziqhamo ziqulathe isixa esikhulu seswekile kwaye ke ngoko kufuneka zithintelwe okanye zingasetyenziswa ngobuninzi ngexesha lokutya kweprotein.
Kubalulekile ukuba ungakutyi oku kutya ngexesha lokutya kweprotein ukunqanda utshintsho kwimetabolism emisa umzimba ekusebenziseni iprotein namafutha njengomthombo wamandla.
Iiprotein zokutya kwimenyu
Lo ngumzekelo wemenyu yokutya okuneeprotein ngokugqibeleleyo ukugqiba iveki.
| Isidlo sakusasa | Isidlo sasemini | Isidlo sasemini | Isidlo sangokuhlwa | |
| Isibini | Ubisi olunamasi kunye neavokhado kunye namaqanda aqhekeziweyo ngetswele kunye nepaprika | Iintlanzi eziphekiweyo ezinesipinatshi ezinongwe ngamathontsi emon | 1 i-yogurt eneoli encinci kunye nebhotolo yamandongomane | I-lettuce kunye ne-tomato isaladi kunye ne-tuna, enongwe nge-yogurt cream kunye ne-cilantro kunye nelemon |
| Isithathu | I-yogurt ene-skim ene-flaxseed, ihamba kunye noshizi kunye ne-turkey ham | Inkukhu eyosiweyo nesaladi yekhukhamba, iletisi, itumato, enongwe ngeoyile yomnquma kunye nemon | Iqanda elibilisiweyo kunye neminqathe | Isalmon eyosiweyo nge-broccoli, isanqante kunye neetumato isaladi, enongwe ngelamuni kunye neoyile yeflakisi |
| Isine | Ikofu enobisi olunamafutha kunye neqanda eli-1 elibilisiweyo | I-Omelet ngetshizi kunye ne-ham kunye ne-arugula isaladi enongwe ngeoyile ye-olive kunye nemon | I-yoghurt enesikim kunye nembewu ye-chia kunye nezilayi ezi-2 zeshizi | I-noodle yeZucchini enomhlaba wenkomo kunye ne-tomato yendalo |
| Isihlanu | I-avocado smoothie enobisi olunqatyisiweyo | Ityhuna entsha egalelwe i-chard kwaye inongwe ngeoyile yeflakisi | Ijusi yelamuni eneqanda kunye nesilayi esinye seturkey ham | Isifuba seTurkey esigcadiweyo kunye netumato kunye neshizi egalelwe ioyile yeoyile, sikhatshwa yiarugula kunye nesaladi yomnqatha ogalelwe i-lemon |
| uLwesihlanu | I-yogurt ene-skim kunye neqanda eliqhekekileyo kunye ne-chard kunye noshizi | Isitshalo seqanda esifakwe isifuba senkukhu esine-shredded kwaye saute nge-paprika, itswele okanye i-gratin kwi-oveni kunye netshizi | I-avocado smoothie enobisi lwe-almond | I-Omelet ngesipinatshi kunye no-anyanisi osikiweyo |
| uMgqibelo | Ubisi olunomkhono kunye nee-2 ham kunye nemiqulu yetshizi | Iletisi, iarugula kunye nesaladi yamakhukhamba kunye neavokhado ecoliweyo kunye netshizi egayiweyo kunye neqanda elibilisiweyo ngeyogathi, iparsley kunye nokunxitywa kwelamuni | I-walnuts ezi-3 kunye neyogathi ephantsi enamafutha | I-kroti kroti ngamaqhekeza amdaka etshizi emhlophe kunye necilantro |
| iCawe | Ikofu enobisi lwe-almond kunye ne-ham kunye ne-cheese omelet | I-steak edibeneyo kunye ne-asparagus ekhutshwe kwioli yeoli | Izilayi zeavokhado ngebhotolo yamandongomane | Isaladi yesalmon etshayiweyo eneladisi eluhlaza nemfusa, iavokhado ecoliweyo, imbewu ye-chia kunye namandongomane, enongwe ngeoyile ye-olive |
Ubungakanani bokutya kwimenyu ebonisiweyo buyahluka ngokobudala, isini, umsebenzi womzimba nokuba umntu unezifo okanye akunjalo, ke ngoko kubalulekile ukuba ufune isondlo ukuze enze uvavanyo olupheleleyo kwaye abale eyona milinganiselo ifanelekileyo. iimfuno zomntu.
Yintoni ekufuneka uyazi ngaphambi kokuqala ukutya kweprotein
Ngaphambi kokuba uqale naluphi na uhlobo lokutya, kubalulekile ukudibana nogqirha okanye isazi sezondlo ukuze ungonakalisi impilo yakho. Ingcali yezondlo inokucebisa imenyu ebhalwe ngakumbi, ithathela ingqalelo ukhetho lomntu kunye nokuthintelwa okunokwenzeka kukutya.
Oku kutya akufuneki kwenziwe ngabantu abaneengxaki zezintso, njengoko ukutya izixa ezikhulu zeprotheyini kunokubangela umonakalo omkhulu kwizintso. Ukutya kufuneka kwenziwe kuphela ubuninzi beenyanga ezi-1, emva koko kunokwenzeka ukugcina ukutya okune-carbohydrate ephantsi ukugcina ubunzima kunye nokuphepha ukusilela okanye ukugqitha kwezinye izakha mzimba.
Kwimeko yokuba yimifuno kukho ukutya okunotyebileyo kwiiproteni zemifuno, ezinjengeembotyi, iichickpeas kunye nequinoa, umzekelo.
Bukela kule vidiyo kukutya okungcono okudityanisiweyo ukwenza iiproteni kunye nenyama:
Izithuba Ezitsha
Yintoni i-blepharospasm, unobangela wayo, iimpawu kunye nonyango
