Ukutya okuphezulu kweprotein kwabatyayo

Umxholo

• Imenyu yokutya
• Usuku 1
• Usuku 2
• Usuku 3
• Yintoni ongayityiyo umntu ongatyi imifuno kuphela
• Ungazidibanisa njani iinkozo kunye nee-cereals
• Indlela yokufumana ubunzima bemisipha
• Yintoni ekufuneka ityiwe ngumntwana odla inyama

Ukulungiselela ukukhula okufanelekileyo kwabantwana abatya imifuno kunye nokusebenza ngokukuko komzimba, kusenza ukutya okutyayo, kubalulekile ukuba ityebile kwiprotein yemifuno, kwaye ilungelelaniswe kuzo zonke izondlo ezikhoyo ekutyeni okunje ngesoya, iimbotyi, iilentile, umbona, i-ertyisi, iquinoa kunye ne-buckwheat. Ukongeza, kunokwenzeka ukuba ukhethe ukutyiwa kwegwele lezondlo, elinobutyebi kwiiproteni, imicu, iivithamini B kunye neemaminerali.

Kwimeko ye-ovolactovegetarians, ukusetyenziswa kwamaqanda kunye nobisi kuqinisekisa ukufunyanwa kweprotein esemgangathweni yezilwanyana. Ukongeza, ngendlela efanayo nokutya okuqhelekileyo, inyama yabantu kufuneka bakhethe ukutya ukutya okupheleleyo kunye nokutya okunefibre, ukuthintela isonka kunye neentlama zomgubo omhlophe, kunye nokuthintela iswekile egqithileyo, ityuwa kunye namafutha kwiisosi zamalungiselelo , umzekelo. Kwaye ukuqinisekisa ukusebenza kakuhle kwethumbu, ukusela amanzi amaninzi kubalulekile.

Imenyu yokutya

Ukutya kwemifuno kufuneka kutyebe kumaqanda, ubisi kunye neemveliso zobisi, kunye nokutya okuyimithombo yeprotheni yemifuno, njengoko kubonisiwe ngezantsi:

Usuku 1

• Isidlo sakusasa: 1 iglasi yobisi nekhofi + 1 isonka esipheleleyo sengqolowa kunye ne-tofu + 1 isilayi sepapa;
• I-snack yasekuseni: 1 ipere + 5 iicookies ezipheleleyo;
• Isidlo sasemini: Umqombothi weprotheni ye-soy stroganoff + iipuni ezi-6 zerayisi + i-2 yeepunipoon zeembotyi + iletisi, itumato kunye nesaladi yomnqathe egayiweyo + 1 isilayi sepayina;
• Ukutya okusemva kwemini: I-avocado smoothie + 1 isonka esipheleleyo sengqolowa kunye nepate yomnqatha eluhlaza.

Usuku 2

• Isidlo sakusasa: 1 iglasi yobisi ngerhasi + 1 icephe le-oats + iqanda elimhlophe elimnyama elinemifuno + 1 iapile;
• I-snack yasekuseni: 1 iyogathi + 3 thowusti;
• Isidlo sasemini: Imifuno yakissoba eneqanda elibilisiweyo + isitshalo seqanda ehovini + 1 orenji;
• Ukutya okusemva kwemini: Iglasi enye yejusi yeklabishi eluhlaza + isonka esipheleleyo senkozo ene-lentil hamburger + 1 isilayi sevatala.

Usuku 3

• Isidlo sakusasa: I-Banana Smoothie + 1 isonka esiphekiweyo nesonka samasi;
• I-snack yasekuseni: Iikuki ezi-5 zizonke + ii-chestnuts ezi-2;
• Isidlo sasemini: Isaladi yemifuno kunye nequinoa, tofu, umbona, i-broccoli, iitumato, iminqathe + isaladi eluhlaza yearugula eneebhotile ezigayiweyo + 1 tangerine;
• Ukutya okusemva kwemini: 1 iglasi yobisi ngerhasi + 1 tapioca ngeqanda.

Kwimeko yabantu abatya imifuno kuphela, abangatyi nakuphi na ukutya okuvela ezilwanyaneni, ubisi kunye nezinto eziphuma kulo kufuneka zithathelwe indawo yimveliso esekwe kubisi lwemifuno, olufana nesoya okanye ubisi lweamangile, kwaye iqanda kufuneka litshintshiselwe iprotein yesoya. Jonga uluhlu olupheleleyo lokutya okunotyebileyo kwiiproteni zemifuno.

Yintoni ongayityiyo umntu ongatyi imifuno kuphela

Ungazidibanisa njani iinkozo kunye nee-cereals

Ukufumana iprotheyini esemgangathweni ongcono, kubalulekile ukudibanisa ukutya okuhambisanayo, njengoko kubonisiwe kule theyibhile ilandelayo:

Oku kudityaniswa kokutya kubonelela ngesidlo esityebileyo kuzo zonke iiamino acid ezifunekayo ukuvelisa iiproteni ezisemgangathweni emzimbeni. Ukongeza, kubalulekile ukwazi ukuba i-30 g yenyama ilingana nokutya malunga neqanda elinye, ikomityi e-1 yobisi olucocekileyo okanye lwe-soy, i-30 g yeprotein ye-soy, ikomityi ye-1/4 yekomityi yetofu okanye indebe ye-3/4 yeyogathi Bona ezinye iingcebiso malunga nendlela yokuphepha ukunqongophala kwezakhamzimba kwiVegetarian Diet.

Indlela yokufumana ubunzima bemisipha

Ukuze imifuno ifumane ubunzima bemisipha, kufuneka inyuse ukusetyenziswa kokutya okunotyebileyo kwiiprotein, ngakumbi isoya, iquinoa kunye neqanda labamhlophe, ukongeza ekunciphiseni ukusetyenziswa kokutya okusenziweyo okunamafutha aphezulu, njengeekuki kunye nokutya okulula. Ukongeza, kubalulekile ukwahluka ukutya ekuthandeni ukusetyenziswa kwezondlo ezivela kwiintlobo ezahlukeneyo zokutya.

Kumsebenzi wangaphambi kokuzilolonga, umzekelo, isidlo sinokuba neyogathi engenanto kunye nesonka sengqolowa esipheleleyo kunye ne-chickpea paste, ngelixa isidlo emva koqeqesho kufuneka sibe nomthombo otyebileyo weprotheni, njengeqanda okanye iproteni yesoy, ehamba kunye neenkozo ezinje irayisi emdaka, ii-noodle ezimdaka ngebala okanye iquinoa.

Yintoni ekufuneka ityiwe ngumntwana odla inyama

Abantwana abatya imifuno banako ukukhula ngokwesiqhelo kolu hlobo lokutya, kodwa kubalulekile ukuba bakhatshwe ngugqirha wabantwana kunye nengcali yesondlo ukuze ukondla kwenziwe ngendlela evumela ukukhula okwaneleyo.

Ngexesha lobuntwana, kubalulekile ukuba ungagqithisi kwimicu, njengoko kuthintela ukufunxeka kwezondlo emathunjini, kunye nokusetyenziswa kakhulu kwe-bran kunye nokutya okupheleleyo kufuneka kuthintelwe. Ukongeza, kufuneka kuthathelwe ingqalelo ukunqanda ukunqongophala kwezondlo, ezinje nge-vitamin B12, i-omega 3, i-iron kunye ne-calcium.

Bukela le vidiyo ilandelayo kwaye ufumanise izibonelelo zokutya imifuno kuphela: