Ngubani omele azame ukutya okunamaProteni aphezulu?

Umxholo

• Uphengululo lwe

Umbonile kwindawo yokuzivocavoca: umfazi onetoni osoloko eyibulala kwindawo yokugcwala kwaye kubonakala ngathi uphila kumaqanda abilisiweyo, inkukhu eqhotsiweyo kunye neproteyy whey. Yinto eqhelekileyo ukuba uzibuze ukuba isicwangciso sokutya esineprotheyini ephezulu yeyona mfihlelo yokuncipha. Ingakumbi kuba imalunga nefashini njengokuphilisa ngeekristali kunye nokuqina komzimba.

Ngokuqhelekileyo idityaniswe ne-carbohydrate ephantsi (cinga i-paleo okanye i-Atkins), ukutya okuneprotheyini ephezulu kubonakaliswe ukunyusa iziphumo zokunciphisa umzimba, ukuphucula iimvakalelo zokwaneliseka emva kokutya, kunye nokunceda ukulawula amanqanaba eswekile yegazi. Ngaphezu koko, kuyanceda ukulungisa izihlunu zakho xa zikrazula ngexesha lokuzilolonga. (Sukuba nexhala, iinyembezi ezincinci ziqhelekile. Xa zilungiswa, izihlunu zakho zibuya zomelele kunakuqala.)

Kodwa le ndlela yokutya ayisosisombululo esilinganayo kuye nabani na ojonge ukuphulukana neekhilogram ezimbalwa. Ngapha koko, ukutya okungaphezulu komthamo ocetyiswayo weprotheyini (malunga ne-0.8 ukuya kwi-1.0 grams yeprotheyini ngekhilogram nganye yobunzima bomzimba-okanye i-55 ukuya kwi-68 grams kumntu onobunzima obuziikhilogram ezili-150-ngokutsho kwengcali yezondlo uJennifer Bowers, Ph.D.) kwimiba embalwa. Olunye uphando lweYunivesithi yaseConnecticut luchaze ukuphelelwa ngamanzi emzimbeni njengengxaki, ngelixa olunye uphando lubonise ukuba ukutya okuneprotheyini ephezulu kudibene nomngcipheko wokwanda komhlaza wekoloni kunye nesifo sezintso. Kwaye abantu abatya ukutya okuneprotheyini eninzi kwinyama ebomvu eninzi banamazinga aphezulu e-uric acid egazini labo, nto leyo enokwandisa ingozi yegawuthi.

Ke zeziphi iintlobo zabantu ezinokuthi zixhamle kwisidlo esineprotein ephezulu? Abo banokuba ngabakhi bomzimba kunye nabani na abafuna ukunciphisa umzimba kwexesha elifutshane, uthi uJonathan Valdez, R.D.N., usihlalo-sihlalo we-Greater New York Dietetic Association. "Le ndlela yokutya ayisiyiyo yokulahleka kwesisindo ixesha elide ngaphezulu konyaka," utshilo. "Nabani na onemiba yokusebenza kwezintso usengozini yamatye ezintso okanye i-gout, okanye abantu abanesifo seswekile okanye uxinzelelo lwegazi kufuneka bazikhwebule kubo."

Njengakuyo nayiphi na indlela yokutya, uValdez ucebisa nabani na ojonga olu hlobo lweprotein ephezulu, ukutya okune-carb ephantsi ukuze alandele ugqirha oyintloko okanye ugqirha wezidlo obhalisiweyo.

Nd: Ngaba ujonge ukhetho olukhawulezayo nolumnandi olupakishwe ngeprotheyini? Zama i-Jimmy Dean yonwabela i-Brokholi kunye ne-Cheese Egg'wich. Ngesidlo sakusasa esishushu, esimnandi esiza kwipleyiti yakho kwimizuzu emibini, uya kufumana inqanaba elikhulu leprotein enamaqanda amabini amnandi e-frittatas isandwich isoseji yenkukhu kunye neziko lesonka samasi.

"Uyakufuna amanzi amaninzi, i-vitamin B6 (yeprotein metabolism), kunye nezinye iivithamini ezifana ne-calcium, i-magnesium, i-vitamin D kunye ne-iron," utshilo. "Xa unciphisa i-carbs kunye noshukela, kukho ukugcinwa kwe-glycogen ephantsi kwiimisipha, ezinokubangela ukunqongophala kwezondlo."

Ukuba unokuhamba phambili kugqirha wakho, ke qiniseka ukuba ulumkile malunga neeprotheyini zakho zokukhetha. Kuhlala kungcono ukuba ufikelele kwimithombo yokutya epheleleyo yee-macronutrients zakho, endaweni yokufumana umgubo. (Kodwa, ukuba usemarikeni, ezi zezona zibalaseleyo zeeprotein powders zabafazi.) UValdez ucebisa iyogurt yamaGrike okanye okunye ukutya okuthandwayo okuphezulu kwiprotein, njenge salmon, inyama yenkomo, okanye i-tofu-malunga nee-ounces ezi-3 (malunga nobukhulu (kumgangatho wamakhadi) bubungakanani obulungileyo bokukhonza.

Uphengululo lwe