Isidlo sakusasa esineProtheyini ePhezulu sesona sidlo sakusasa silungileyo sokuLahla kobunzima

Umxholo

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Ukutsiba isidlo sokuqala sosuku sisondlo esikhulu hayi-hayi. Ukutya isidlo sakusasa esilungeleleneyo kubonisiwe ukuphucula amandla kunye noxinzelelo, ukukhahlela isitetabolism, kwaye okunene kukunceda ukuba utye kancinci ngexesha losuku. Kodwa ukubamba nje ibha yegranola kunye nekomityi yekofu eofisini akuyi kuyinqumla.

Uphononongo olutsha oluqhutywe kwiYunivesithi yaseMissouri yeSikole soNyango lufumanise ukuba ukulayisha ipleyiti yakho ngeprotheyini kubalulekile ekufumaneni ukwehla kobunzima kunye neenzuzo ezikhuthazayo zesidlo sakusasa esilungileyo. Abaphandi bafumanise ukuba xa abantu besitya isidlo sakusasa esine-35 yeeprotheyini, baziva belambile kancinci kwaye batya kancinci emini kwaye bafumana amanqatha omzimba amancinci ngaphezulu kweeveki ezili-12 xa kuthelekiswa kunabo balayishe i-gram ezili-13 kuphela. (Ngokuphathelele indlela onokuthi usasaze ngayo iprotheni yakho yonke imini, fumana iSicwangciso esilungileyo sokuTyelwa kweProtheyini yokuLahla kobunzima.)

Ke kutheni ukupakisha kwiprotein kukugcina ungapakisha kwiiponti? “Iprotein sesinye sezona zondlo zigcwalisayo, njengoko ifuna umsebenzi owongezelelekileyo ukuze umzimba wetyiswe, uqhawuke uze ugaye umzimba,” utshilo uLisa Moskovitz, iR. Kwakhona kuthatha ixesha elide ukwetyisa, ngoko kukugcina ugcwele, ixesha elide. "Okukhona uziva uhluthi, kokukhona kuya kufuneka wenze izigqibo zokutya ezisempilweni kunye nokuqonda kulo lonke usuku."

Sukutyhafa yile whopping 35 gram. Abathathi-nxaxheba kwisifundo bonke babengamakhwenkwe akhulayo awaziwayo ukuba adinga amafutha ngaphezulu kunathi. Ngapha koko, unokufumana okanye usebenzise ubuninzi be-30 yeeprotheyini ngaxeshanye, ucacisa uMoskovitz. Ucebisa ngokudubula kufutshane ne-20 ukuya kwi-25 yeegramu kwisidlo sakusasa.

Ukuqunjelwa kweqanda(26g yeprotheyini)

Gcoba iqanda elinye kunye namaqanda amabini amhlophe kwaye upheke. Beka isilayi sesonka se-Ezeikel kunye nephezulu nge-1 ounce ukukhanya kweSwitzerland kunye neepunipoli ezi-2 ze-avocado.

I-Yogurt Parfait yesiGrike(26g yeprotheni)

Ikomityi e-1 ephezulu ye-yogurt ye-Greek eneepunipoli ezi-4 zeamangile kunye nekomityi enye yeeblueberries ezintsha.

Ukutshaya iSalmon ToaSt(25g yeprotheyini)

Amacwecwe amabini aphezulu esonka sika-Ezeikel kunye nee-ounces ezi-2 ze-salmon yokutshaya kunye ne-2 ekhanyayo i-wedges.

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