Protein yokudla - i menu kubathandi inyama lokwenene

Zeziphi amaninzi iingxaki ukwasuleleka ngabantu abadla ihlale izidlo ezahlukeneyo? Impendulo iqhelekileyo lo mbuzo oku kulandelayo: "Ndiye ndabuyela ubunzima yam endala, kanye ukuba bayeke yokudla."

Kukho isixa esikhulu iMono-yokutya - carbohydrate, carbohydrate-free , njl enkulu ingxaki yabo i protein, ngenxa yoko ilahlekile kakhulu izihlunu ubunzima endaweni ngamanqatha.

Isisombululo sale ngxaki yaba ukutya protein, nto leyo kudityaniswe ngokugqibeleleyo ngoqeqesho ngamandla kwaye ngokulinganayo yokwenze amadoda kwanabafazi.

Ukuba kukodwa ukutya protein? imenyu yayo kuquka ukutya ngakwicala leeprothini kunye esezantsi carbohydrate kunye namanqatha. Le mveliso engundoqo a inyama yenkuku ukungondleki, yemvu okanye nomvundla ethambileyo, skimmed ubisi, iintlanzi zolwandle, amafutha samasi nabamhlophe iqanda.

Protein-vitamin ukudla nakho kuquka izakhiwo ezithile vitamin eshukumisa umzimba nokuxhasa iinkqubo pathways kwinqanaba elifanelekileyo. eziluncedo zayo ngolu hlobo lulandelayo:

• I-okukhawulezayo umzimba. Le propati ukudla yenza kube kakhulu zithandwa phakathi besini enobulungisa.
• Walahla Kum phantse akukho kubuya, ukuba unamathele ubomi obusempilweni kwaye musa kakubi esalelweyo ukutya okunamafutha kunye namnandi.
• Iintlobo kweemveliso. Ngenxa ezityiwayo ezahlukeneyo umntu akanayo nomnqweno adle nantoni na ngoko nangoko emva kwesidlo.

Kakade ke, nayo inamcebiso ethile:

• Ukungalingani. A isixa esikhulu protein kunokubangela i kukhuthaza calcium likhangela ezakha emzimbeni, nto leyo inokukhokelela nail delamination, kukwehla kwemeko kweenwele, nande ubu amathambo.
• A umthwalo omkhulu nezintso. Baqala ukuba isebenze, ngenxa yoko umzimba livela isixa esikhulu samanzi. Oku kukhokelela emzimbeni, kwaye ngenxa yoko, ukuba bengenamdla nokulahlekelwa amandla.

Kokucinga nzulu ngalo, singatsho ukuba ukutya protein, apho menu kucingelwa kakuhle, ukuze ihlale iiveki ezimbini.

Kuba ukudla izitya ngokugqibeleleyo womoji okanye iyabiliswa, okuphekiweyo pfumerile, lezonka okanye kwibhoyila kabini. Salads akufuneki ibe eninzi ityuwa okanye sauce, iviniga eyemayonnaise mabangezi kwizidlo. Njengoko ukuzaliswa Kungcono usebenzise yamafutha omnquma.

Kuba abo banomdla ekutyeni protein, i menu ithiwe thaca apha ngasezantsi:

Usuku olu-1: 300 iigram yenkomo ebilisiweyo, 100 grams sauerkraut okanye oluhlaza ertyisi, iqhekeza lesonka abamnyama, 150 iigram yentlanzi ebilisiweyo, iitapile-2, 100 grams beetroot isaladi, iti eluhlaza ngaphandle iswekile.

Usuku 2: 100 grams yenkomo ebilisiweyo, 300 iigram yentlanzi ebilisiweyo, 100 grams lettuce okanye iminqathe, apile, apile juice, iti eluhlaza.

Usuku 3: 250 grams yehagu ebilisiweyo, ama-apile, 200 g iimbotyi, 200 iigram zemifuno, iti eluhlaza.

Around kule menu kufuneka babambelele iiveki ezimbini. Mveliso abafani, kodwa imfuneko esweni ngokusondeleyo ipesenti ngamanqatha.

Vitamin-protein ukudla ayibandakanyi phantse nayiphi na impahla ngumbhaki, ngaphandle intwana yesonka emnyama. Oku kungenxa yokuba iimveliso yomgubo bawaphikise inkangeleko wayedla ezongezelelekileyo kwaye ongazaliyo naliphi na iqumrhu elungileyo.

Inani ngokutya kungaphelelanga bathathu, udle inani elifanelekileyo ngamaxesha 1-2 okanye 7-8, njengoko ukhetha. Musa ukulibala ukusela iilitha ubuncinane isiqingatha ezibini amanzi izimbiwa, ukuze aphephe ukomisa.

Ukuba uthanda iproteni menu ukudla esibonakala ngalunye yayo lwentando yesininzi, kubalulekile ukukhumbula ukuba wena ungamniki breaks namakabandakanye kwi nokutya ukutya esalelweyo. Kufuneka ngokuqinisekileyo ziquka kwinkqubo ezityiwa umsebenzi olunzulu emzimbeni ukufumana japan ezibalaseleyo alixhelele nani wakhe kuloo ndawo!