Njani iiprotein kwisidlo sakusasa ezinokukunceda ukunciphisa umzimba

Umxholo

• Ngaba Ufanele Utye Isidlo Sakusasa?
• IProtheni ikunceda njani ukuba wehlise ubunzima
• Isidlo sakusasa esinamaProteni aphezulu sikunceda ukuba utye kancinci emva kwexesha
• Iiproteni njani kwisidlo sakusasa zikunceda ukuba wehlise ubunzima kunye neBelly Fat
• Iiproteni zinokunyusa kancinci iMetabolism yakho
• Zeziphi ukutya okuneProtein ephezulu ekufuneka ukutyile kwisidlo sakusasa?
• Ukuba utya isidlo sakusasa, Yenze iphezulu kwiProteni
• Ukulungiselela isidlo: Iiapile Yonke Imihla

Iprotein sisondlo esiphambili sokunciphisa umzimba.

Ngapha koko, ukongeza iproteni ngakumbi kwindlela otya ngayo yeyona ndlela ilula kwaye isebenzayo yokunciphisa umzimba.

Izifundo zibonisa ukuba iprotein inokukunceda ekuthinteleni ukutya kwakho kwaye ikugcine ekutyeni kakhulu.

Ke ngoko, ukuqala usuku lwakho ngesidlo sakusasa esineproteyini enkulu kunokuba sisisombululo esisebenzayo sokulahleka kobunzima.

Ngaba Ufanele Utye Isidlo Sakusasa?

Kwixesha elidlulileyo, ukutsiba isidlo sakusasa kunxulunyaniswa nokuzuza ubunzima.

Ngoku sinobungqina obufanelekileyo obubonisa ukuba iingcebiso zokutya okanye ukweqa isidlo sakusasa azinampembelelo ekuzuzeni ubunzima okanye ekulahlekelweni. Unokufunda ngakumbi malunga noku kweli nqaku ().

Nangona kunjalo, ukutya isidlo sakusasa kunokuba ngumbono olungileyo kwezinye izizathu. Umzekelo, inokuphucula ukusebenza kwengqondo kubantwana besikolo, abakwishumi elivisayo nakumaqela athile ezigulana (,).

Oku kunokuxhomekeka kwi- umgangatho yesidlo sakusasa. Nokuba isidlo sakusasa esine-stereotypical (njenge-high-sugar sugar cereal) asinasiphumo kubunzima, isidlo sakusasa esineeprotein ezinobunzima obunokuba nefuthe elahlukileyo.

Iingcebiso zokutya okanye ukweqa isidlo sakusasa azinampembelelo kubunzima. Nangona kunjalo, okufanayo akunakusebenza kwisidlo sakusasa esineprotein ephezulu.

IProtheni ikunceda njani ukuba wehlise ubunzima

Iiprotheyini sesona sondlo sibaluleke kakhulu ekulahlekeni kobunzima.

Kungenxa yokuba umzimba usebenzisa iikhalori ezingakumbi ukwenza iiproteni, xa kuthelekiswa namafutha okanye iikhabhohbhayithi. Iprotein ikwagcina uzive ugcwele ixesha elide (,,,,,).

Olunye uphononongo kwabasetyhini lubonise ukuba ukwanda kweprotein ukusuka kwi-15 ukuya kwi-30% yeekhalori zizonke zibancede batya ii-calories ezingama-441 ezimbalwa ngosuku. Baphulukana neepawundi ezili-11 kwiiveki nje ezili-12 ().

Olunye uphononongo lufumanise ukuba ukwanda kweprotein ukuya kwi-25% yeekhalori zizonke kunciphise ukulala ebusuku ebusuku ngesiqingatha kunye neengcinga ezingafunekiyo malunga nokutya ngama-60% ().

Kwesinye isifundo, amaqela amabini amabhinqa abekwa kwizidlo zokunciphisa umzimba kwiiveki ezili-10. Amaqela atya inani elifanayo leekhalori, kodwa izixa ezahlukeneyo zeeprotheyini.

Onke amabhinqa akwisifundo anciphile emzimbeni. Nangona kunjalo, iqela elineprotein ephezulu liphulukene nesiqingatha se-kg (1.1 lbs) ngaphezulu, kunye nepesenti enkulu yamafutha omzimba ().

Iiproteni zinokukunceda ugcine ukulahleka kobunzima kwixesha elide. Uphononongo lufumanise ukuba ukwanda kweprotein ukusuka kwi-15 ukuya kwi-18% yeekhalori zenze ukuba ii-dieters ziphinde zifumane ubunzima obuyi-50% (,,).

Ukongeza iiprotein kwindlela otya ngayo yeyona ndlela isebenzayo yokunciphisa umzimba. Inokunceda i-dieters ukugcina ukulahleka kwesisindo sexesha elide.

Isidlo sakusasa esinamaProteni aphezulu sikunceda ukuba utye kancinci emva kwexesha

Izifundo ezininzi zivavanya indlela iiprotein kwisidlo sakusasa ezichaphazela ngayo indlela otya ngayo.

Ezinye zazo zibonise ukuba isidlo sakusasa esine-protein eninzi sinciphisa indlala kwaye sincede abantu badle ukuya kwi-135 yeekhalori ezimbalwa kamva emini (,,).

Ngapha koko, iskena se-MRI sibonisile ukuba ukutya isidlo sakusasa esineprotein kunciphisa imiqondiso kwingqondo elawula ukutya kunye nokuziphatha okuqhutywa ngumvuzo ().

Iiprotheyini zikwanceda uzive ugcwele. Kungenxa yokuba iyenza isebenze imiqondiso yomzimba ethintela ukutya, enciphisa iminqweno nokutya kakhulu.

Oku ikakhulu kungenxa yokwehla kwehormone yendlala yeh ghrelin kunye nokunyuka kwamahomoni e-peptide YY, GLP-1 kunye necholecystokinin (,,).

Izifundo ezininzi ngoku zibonisile ukuba ukutya isidlo sakusasa esineproteyini ephezulu kutshintsha iihormones imini yonke (,,,,,).

Izidlo zesidlo sakusasa ezineprotein ephezulu zinciphisa ikhalori emva kwemini. Baphucula amanqanaba okutya okulawula ukutya, okukhokelela ekunciphiseni indlala kunye neminqweno.

Iiproteni njani kwisidlo sakusasa zikunceda ukuba wehlise ubunzima kunye neBelly Fat

Isidlo sakusasa esineprotein ephezulu sinokunciphisa ukutya kunye neminqweno. Banokukunceda ukuba ulahlekelwe ngamanqatha esisu.

Iprotheni yokutya inxulumene ngokuchaseneyo namafutha esisu, oko kuthetha ukuba iprotein ekumgangatho ophezulu oyityayo, amanqatha asesiswini onawo (,).

Olunye uphononongo lokutyeba kakhulu, ulutsha lwaseTshayina lubonise ukuba ukuthatha indawo yesidlo sakusasa okususelwa kwingqolowa ngesidlo esekwe kwiqanda kukhokelele ekuphulukaneni nobunzima ngaphezulu kweenyanga ezintathu.

Iqela lesidlo sakusasa elineprotein ephezulu liphulukene ne-3.9% yobunzima bomzimba wabo (malunga ne-2.4 kg okanye i-5.3 lbs), ngelixa iqela leprotein esezantsi lilahlekelwe yi-0.2% kuphela (i-0.1 kg okanye i-0.2 lbs) ().

Kwesinye isifundo, abantu abakwinkqubo yokuhla kwesisindo bafumana isidlo sakusasa seqanda okanye isidlo sakusasa se-bagel esinexabiso elifanayo leekhalori.

Emva kweeveki ezisi-8, abo batya isidlo sakusasa seqanda babenonciphiso oluphezulu lwe-61% kwi-BMI, i-65% ngaphezulu yokuhla kwesisindo kunye ne-34% yokwehliswa okukhulu kumanqanaba esinqeni ().

Ukutya iproteni kwisidlo sakusasa kungakhokelela ekulahlekeni kobunzima, ngakumbi ukuba unobunzima obuninzi bokulahla.

Iiproteni zinokunyusa kancinci iMetabolism yakho

Ukukhawulezisa imetabolism yakho kunokukunceda ukunciphisa umzimba, njengoko kukwenza utshise iikhalori ezingaphezulu.

Umzimba wakho usebenzisa iikhalori ezingaphezulu ukwenza iprotein (20-30%) kuneecarbs (5-10%) okanye amafutha (0-3%) ().

Oku kuthetha ukuba utshisa iikhalori ezininzi ngokutya iiproteni kunokutya ii-carbs okanye amanqatha. Ngapha koko, ukufunxa okuphezulu kweprotein kubonisiwe ukuba kukhokelela kwiikhalori ezongeziweyo ezingama-80 ukuya kwi-100 ngosuku (,,).

Ukutya okuneprotein ephezulu kunokunceda ekuthinteleni ukuphulukana nemisipha ngexesha lokuthintela ikhalori, kwaye kuthintele ukuncitshiswa kwemetabolism ehlala isiza nokwehla kobunzima, okuhlala kubizwa ngokuba "yindlala" (, 30,,,).

Ukutya okuphezulu kweprotein kubonisiwe ukukhulisa imetabolism ukuya kuthi ga kwi-100 yeekhalori ngosuku. Inokukunceda ugcine ubunzima bemisipha kunye nemetabolism ephezulu xa uthintela iikhalori.

Zeziphi ukutya okuneProtein ephezulu ekufuneka ukutyile kwisidlo sakusasa?

Kufuphi, Amaqanda.

Amaqanda anesondlo ngendlela emangalisayo kwaye aphezulu kwiiproteni. Ukutshintsha isidlo sakusasa okusekwe ngamaqanda kubonisiwe ukukunceda utye iikhalori ezimbalwa kwiiyure ezingama-36 ezizayo kwaye ulahle ubunzima obuninzi kunye namafutha omzimba (,,).

Nangona kunjalo, iintlanzi, ukutya kwaselwandle, inyama, iinkukhu kunye neemveliso zobisi zikwayimithombo elungileyo yeprotheni yokubandakanya isidlo sakusasa.

Uluhlu olupheleleyo lokutya okuneproteni ephezulu, funda eli nqaku.

Nayi imizekelo embalwa yesidlo sakusasa esineproteni ephezulu enokukunceda ukunciphisa umzimba:

• Amaqanda aqhuqhiwe: ngeveggies, othosiweyo ngeoyile yekhokhonathi okanye ioyile yomnquma.
• I-omelette: kunye necottage cheese kunye nesipinatshi (endiyithandayo)
• I-tofu edibeneyo nge itshizi endala kunye nobisi-free.
• Iyogathi yamaGrike: ngentsholongwane yengqolowa, iimbewu kunye namajikijolo.
• Ingcangcazela: isokoli enye yeproteyini, ibhanana, amaqunube aqandusweyo kunye nobisi lweamangile.

Iiprothini zeepancake zikukutya kwasekuseni okuthandwa kakhulu okwangoku.

Amaqanda enza isidlo sakusasa esihle, esineproteni ephezulu. Nangona kunjalo, okunye ukutya kwasekuseni okuneprotein ephezulu kukhetho olufanelekileyo.

Ukuba utya isidlo sakusasa, Yenze iphezulu kwiProteni

Ukuba ukhetha ukutya isidlo sakusasa, yitya ityebile ngeprotein.

Umxholo weprotheni wesidlo sakusasa kwizifundo ezingentla ususela kwi-18 ukuya kwi-41% yeekhalori, ubuncinci ubuncinci iigram ezingama-20 zeprotheyini.

Ukufunda ngakumbi malunga nezibonelelo zezempilo zeproteni, jonga eli nqaku: Izizathu ezili-10 ezixhaswe yisayensi zokutya iiprotein ezingakumbi.

Ukulungiselela isidlo: Iiapile Yonke Imihla