Ukutya okunamafutha

Umxholo

• Yintoni yokutya kwisondlo seprotheni
• Yintoni ongayityi kwindlela yokutya eneprotheyini
• Imenyu yokutya okuneproteni
• Amakhonkco aluncedo:

Ukutya okuneprotheyini okucekeceke kusekwe kukutya okunotyebileyo kwiprotein, kodwa okuneekhalori ezimbalwa ezinjengeenkukhu, iintlanzi, imifuno kunye nemidumba, umzekelo, kwaye, emva kweeveki ezimbini, iziqhamo.

Koku kutya, ukutya okunee-carbohydrate ezifana nerayisi, ipasta okanye iitapile azifakwanga ekudleni iiveki ezi-2, ezinokuthi ziphinde zisetyenziswe kwakhona, kodwa ngokumodareyitha ukugcina ubunzima. Kuyo, ungatya ukutya okuninzi njengoko ufuna, ngaphandle kwesithintelo kwisixa.

Yintoni yokutya kwisondlo seprotheni

Yintoni enokutyiwa kwiprotheyini yokutya enamafutha

• Ukutya okunotye ngeproteyin engaxutywanga kwisixa osifunayo - imizekelo: inyama yenkukhu, intlanzi, amaqanda kunye neentshizi ezikhanyayo
• Imifuno kunye nemifuno, iiyantlukwano ezi-3 ngosuku - imizekelo: ikhaphetshu, iletisi, itomato, icauliflower, ibroccoli, itswele, ikhukhamba, zucchini, okra, itheniphu, iradish, i-chard, i-jilo, iparsley, i-chicory, i-endive, intliziyo yesundu, isitshalo seqanda, iipepile, isipinatshi, i-kale, i-watercress kunye ne-arugula.
• Ukutya i-gelatin, okanye enye okoko nje ingenaswekile, siswidi esinokutyiwa ngokuthanda.
• Emva kweeveki ezi-2 zokuqala ukutya ungatya iziqhamo ezinje nge-melon, ivatala, iavokhado, imango, ipapaya kunye nemon.

Iziselo zinokuba ngamanzi, iti okanye ikofu, ngaphandle kweswekile okanye ngeswiti-engenayo i-fructose, enje ngeStévia, umzekelo.

Yintoni ongayityi kwindlela yokutya eneprotheyini

Into ongenakukutya kwiiprotein ezityebileyo kukutya okunee-carbohydrate ezinje:

• Irayisi, ingqolowa okanye ingqolowa;
• Iimbotyi, iichickpeas, iilentile okanye ii ertyisi;
• I-Banana, umdiliya, umkhiwane (owomileyo), iplamu, i-persimmon, i-chestnut, ikhokhonathi (idale), i-jackfruit (imbewu), i-quince, i-loquat, umhla, i-almond okanye i-tamarind;
• Naluphi na uhlobo lweetapile;
• Iswekile ezi: sucrose (ummoba okanye iswekile yebeet), iswekile (iswekile yomdiliya), i-lactose (iswekile yobisi), imaltose (iswekile yemithombo), i-fructose okanye i-levulose (iswekile yeziqhamo)
• Ubisi, isonkana esisicaba, ibhiskithi, umgubo kunye nezinye izinto ezivela kuwo, ubusi, imolasses, ibhiya, amandongomane, ham, iminqathe, ii-beet, ingqolowa, ipasta, iyogathi, ipudding, yonke into equlathe iswekile kunye netshokholethi.

Emva kweeyure ezingama-48 ngaphandle kokutya ukutya kwe-carbohydrate, umzimba uqala inkqubo apho ufuna amanqatha agciniweyo ukuvelisa amandla.

Imenyu yokutya okuneproteni

Umzekelo wemenyu yokutya okuneprotheyini yile:

• Isidlo sakusasa kunye nokutya okulula - i-gelatin engenashukela kunye nekofu engenaswekile okanye amaqanda aqhekeziweyo nge-ham elula.
• Isidlo sasemini kunye nesidlo sangokuhlwa-eyosiweyo ye-turkey steak ene-lettuce kunye ne-tomato isaladi okanye i-hake ephekwe nge-broccoli. Imifuno ingafakwa ngeoyile kunye neviniga.

Ukutya okuneprotein okucekethekileyo kunokubangela iimpawu ezinjengentloko ebuhlungu, ukuphefumla kakubi, iintlungu zemisipha kunye nokuqhinwa kwiintsuku zokuqala, kodwa kancinci kancinci umntu uya esiqhela kwaye ezi mpawu ziyanyamalala.

Amakhonkco aluncedo:

• Ukutya okune-protein
• Ukutya okune-Carbohydrate