Yimalini protein ngobisi (100 grams). Yimalini iiprothini ubisi olungumgubo

bephilile victoriously kwande umhlaba. Ngaphambilana ubabalo yaba-ekuthiwa "heroin chic", kodwa ngoku umzimba encomekayo sempilweni, ekubeni kuphela kuye, ngokutsho ibinzana Latin ezithandwayo, ingqondo esempilweni ezinokuqulathwa. Ibonelela lo mdlalo imilo olifunayo yi-30% nje kuphela, abanye iwela phezu ukutya okusempilweni, olusekelwe phezu ngumlinganiselo echanekileyo iiprothini, amafutha kunye carbohydrate. Practice zibonisa ukuba abantu abaninzi ukuba icandelo lokuqala wawusuka kunokuba nzima lo mmiselo ngemihla, nangona le nto iqulethwe ekutyeni eqhelekileyo ukuba sidle. Ngokomzekelo, ngaba uyazi iigram ezininzi njani iiprothini ubisi? No? Thina uchaze ngezantsi.

Yintoni protein? Eyona misebenzi iphambili kunye nemithombo

Ngaphandle kwiproteni ayikwazi kuba ubomi ngokupheleleyo - yinto saziwe. Ubukhulu becala, oku izinto zokwakha kunceda umzimba wakho akhule nokugcina iiseli ezenza izihlunu namathambo. Umntu ubudala oluphakathi kunye avareji ubunzima kufuneka malunga 130-160 iigrem protein kuxhomekeka umsebenzi.

Uninzi abazizityebi ekutyeni leeprothini koqoqobo kwesilwanyana. Ngoko ke, ukwehla:

• inyama ebhityileyo, inkuku, intlanzi, itshizi, itshizi kunye nesiqulatho ngamanqatha eliphantsi - ngaphezulu kwe-15 iigrem protein 100 imveliso gram nganye;
• inyama okunamafutha, inyama, itshizi kunye namanqatha eliphezulu, amaqanda - 12-15 iigrem protein 100 imveliso gram nganye;
• iyogurt, ubisi, cream - ngaphantsi kwe-10 iigrem protein 100 ml wemveliso nganye. Kodwa kufuneka siqonde ukuba 100 grams kobisi - nto incinane kakhulu, njengoko kuchasene 100 grams inyama. iglasi Eqhelekileyo uba umthamo ml 250. Ngenxa yoko, ukuze ufumanise ukuba mangaphi iigrem iiprothini iglasi ubisi akunzima - ngokusebenzisa imathematika sabaqalayo, sifumanisa ukuba khona malunga 9 grams, ukuba uyavuma, zininzi kwi calories zizonke 130 kcal.

Ubisi. iprogram emfutshane

Ukususela uluhlu okune ngakwicala leeprothini, kucacile ukuba inkoliso yabo zivela ubisi.

Le imveliso ukutya sikhatshwa loluntu lonke ixesha wophuhliso lwawo, yaye ukuba ningayichukumisi phezu isihloko ubisi lwebele, leyo kwanokomeleza nokugcina nokuzalwa kwabantu.

Ngaphandle ubisi kunye neemveliso zobisi ayikwazi ukukwenza, ukuba ndinyamekele impilo yakho kwaye zijolise ekuyigcineni ubunzima kwezihlunu. Ubisi protein iqala inkqubo protein kudibaniso kwi izihlunu emva umthambo.

Indlela protein eninzi ubisi? esingayenza imithetho

Kukho unxulumano ngqo ipesenti umxholo ukutyeba protein ubisi. I-avareji yi 2,6-3,8%. Akukhuthazwa ukuba oku azidube, kuqalwa ubisi isiqulatho namanqatha-6% nangaphezulu, kwakunye Ngenjongo defatted ngokupheleleyo, 2.5% kwanele. Nangona inyani yokuba ubisi lwenkomo ixhaphakileyo, abantu ehlabathini lonke ukusebenzisa le mveliso, kunye nezinye izilwanyana. Ngokwesiseko theyibhile ingezantsi uya kubona ukuba ukuxhomekeka iprotini kwi neoli sokunikeza:

imiba ukusebenziseka

Ekuqaleni kwenkulungwane XIX, isintu okokuqala bafumana ukutya ezifana ubisi olungumgubo. Ukususela isihloko edale Okukodwa wayo - nangendlela ecwangciswe kakuhle ngokulandelelana imveliso nganye ezinga malungu abantu, kwiindawo, ngokwendawo, yaye ekugqibeleni esomileyo ngumgubo ocolekileyo. It ikuvumela ukugcina ubisi elide, ukugcina ngaxeshanye ezininzi izondlo, kuquka protein. Yimalini iiprothini ubisi olungumgubo? Oku kuxhomekeke kwisiqulatho yayo ngamanqatha. Kukho ezi ndidi zilandelayo:

Njengoko sibonile kule Thebhile ingentla apha, sele kukho ulwalamano isichasi kwiproteni ye namanqatha 100 grams yobisi owomileyo nganye.

Ekuqaleni, ubisi yonke lalisetyenziswa kakhulu ekulungiseleleni yokutya yomntu ngemihla, koko skimmed ke ngoko ngenxa wokutya kwezilwanyane kwishishini confectionery le. Ngoku le meko iye yatshintsha, uhlobo lwesibini imveliso odlala phambili, njengoko linika abantu izinto abafuna: intabalala protein (qaphela indlela iiprothini ubisi skim owomileyo - ngaphezu webele inkuku!) Yaye irhafu uNothozamile kwamafutha.

Indlela ukongeza ukutya protein ngaphandle kokulahlekelwa incasa? Ubisi olungumgubo!

Ulwazi malunga non-fat ubisi owomileyo kusinika ithuba ukutyebisa ngakumbi ukutya protein. Makhe sihlolisise umzekelo casseroles samasi. Ngenxa yoko, izithako:

• ezomileyo ezisezantsi-fat Cottage samasi - 300 gram;
• Amaqanda - 2 iiPC;.
• skimmed ubisi - 25 grams;
• starch (kukhethwa corn) - 20 g;
• vanilla - uwathandabuze;
• ityuwa - uwathandabuze;
• baking powder - 0.5 TSP ;.
• iswekile (ungenza uthathe indawo imifuno) - ukunambitha.

, Safumana Yimalini iiprothini ubisi ekuqaleni, le casserole kumshiya kude ngasemva, eninika 17 iigrem protein 100 grams nganye.

Ukuze alungiselele, ukufudumeza eziko ukuya 180 C. Zahlule abelungu evela zamaqanda. Phehla iiproteni ukuba okuqinileyo incopho ityiwa. Kwesinye isitya, xuba zonke ezinye iimveliso de egudileyo. Ngobunono ushukumisa ubunzima iiproteni kule curd. Babeke intlama ifunyenwe kwisixhobo sokubumbela upheke kangangesiqingatha seyure.

Nika casserole akugqiba ukupholisa imizuzu eli-10, kungenjalo uza koyisakala. Mkhonzeni ofakwe kunye sauce ukunambitha.

iyogurt ekhaya ubisi olungumgubo

Thina sele uyazi kangakanani na iiprothini ubisi 100 grams - 3.6. Le yeyogathi kanye elubisini kukabani ngendlela efanayo.

Cebisa protein wayo uzenza ekhaya, kwaye likwiphulo lokongeza zonke ezifanayo owomileyo ubisi skim. Cinga iresiphi iyogurt:

• ubisi ndayame - ilitha 1;
• iyogathi yendalo - 200 g;
• ubisi skimmed - 4 tbsp. naan nge isilayidi.

Xuba iyogurt, ubisi olungumgubo 200 ml ubisi eqhelekileyo de iyunifomu. Zamisa igwele okukhokelela aseleyo ml 800 zobisi. Galela blank kubangela ukuba iingqayi ukuze iyogurt kwaye ngale ngokwemiyalelo ukuba eze.

Le iresiphi luphawulwa yokuba thina, ukongeza ukutyebiseka iyogurt protein ezongezelelweyo, iyenza ashinyeneyo ngakumbi.

Eli nqaku kwenza kucace ukuba, nangona yayo esisityebi kunene ngokwemiqathango leeprothini ubume (kangakanani of kwiproteni elubisini, jonga ngentla), le mveliso yamnandi ekrwada izinto sisi, itshizi kunye njalo, apho i protein kakhulu maxa wambi.