Iiprotheyini zokutya kwiZondlo zokulahlekelwa isisindo - Iingcebiso ze-Dietician

Ukutya okunokulinganisela kuyisitshixo kumfanekiso ococekileyo, uvakalelo oluhle kunye namanani amnandi kumanqanaba. Iprotheni yinto ebalulekileyo yokutya okufanelekileyo. Siye sakha isikhokelo esifutshane esithetha ngokubaluleka kweprotheni kumzimba wokulahlekelwa ngumzimba kunye nabadlali. Kusuka kwinqaku oza kufunda:

Kunokuba iprotheni iluncedo?

Iprotheni yinto ebonakalayo yokwakha yomzimba. Lawa amancinane amatyektola athatha inxaxheba ekwakheni iiseli kunye ne-DNA, asebenze ukuveliswa kwee-enzyme, enoxanduva lokukhenkceka kwesikhumba (collagen), ukutshabalalisa i-toxins kunye ne-bacteria, ukudlulisa i-oksijeni (hemoglobin) ngomzimba, kwaye aphule kuma-amino acids. Kwaye oku kuluhlu oluthile lwezinto ezenziwe luncedo kumntu.

Kubadlali, iiprotheyini zinceda ekwakheni izicubu zomzimba, ukulahlekelwa isisindo kunika inkqubo ende yokugaya, edla amandla angaphezulu. Kwi-assimilation yeenkukhu zeenkukhu, umzimba uchitha ama-10-12% wamandla, kwi-cake kuphela e-5%.

Yiyiphi inzuzo engeyinto engavumelekanga yokufumana iprotheni kumntu?

Bobabini ukusweleka kwexesha elide kunye nobuninzi beeprotheni emzimbeni bunempembelelo embi kwimpilo yabantu.

Ukunqongophala:

Ngaphezulu:

Ngeprotheyini kungcono ukuba ungadlani: unganciphisi okanye ukwandise izinga lemihla ngemihla ngokwakho.

Ungayibala njani inani leprotein nganye ngesisindo?

Ukubala izinga leprotheyini lemihla ngemihla lilula.

Ukuphila ngendlela yokuhlala - 1 g yeprotheni nganye nge-1 kg yesisindo;

Ukwenza umsebenzi ophantsi-1.5 g yeprotheni nganye ngekg isisindo;

Ukuphila okusebenzayo kunye nokufuna ukuthatha isisindo - 2-2.5 igranti zeprotheni nge-1 kg yesisindo.

Kodwa ngexesha elifanayo, iimveliso zeprothini akufanele zenze ngaphezu kwe-15-20% yemali yokudla yonke imihla.

Kwi-1 g yeprotheni iqukethe i-4 kcal. Ukubala umxholo wekhalori weemveliso zeprotheni, wandisa inani leprotheni (amagremu) ngo-4.

Indlela yokubala iekhalori zokunciphisa umzimba, funda apha .

Uluhlu lweMveliso yeProtheyini

Iinkokeli zenyama zangempela zokutya kweeprotheni ziyinkukhu, inyama ye-veal kunye ne-turkey inyama. Emva koko kuza iintlanzi, iintlanzi kunye namaqanda enkukhu. Ngaphandle kwabo, ukutya kwansuku zonke kokutya okunempilo akunakucingelwa. Awukwazi ukusela ubisi, ungadli i-cottage ushizi, kodwa kukho i-150 grams yenyama okanye intlanzi-ababoneleli beemino-acid ezifunekayo-zifunwa nje.

Izityalo kunye neentonga nazo ziyimithombo yeeprotheyini, kodwa zingabakho kwi-protein-carbohydrates foods. Umxholo we-amino acids kuzo zihlandlo eziliqela ngaphantsi. Ukudibanisa isilwanyana kunye neeprotheyini zemifino kwisilinganiso sama-60/40%, ngoko umzimba ugcwele izinto ezincedo kakhulu.

Ngendlela, i-macaroni kunye neprotein ye-protein ephezulu kune-11 g nganye nge-100 g ilingana neprotheni yemifuno. Zive ukhululekile ukuthenga.

Ziziphi ukutya ezikulo protein ekudleni kusihlwa? Iimveliso ezinobisi ezincinci ezincinci kunye neziqhamo ezincinane zezityalo - ixesha elide lokuhlwa.

Imveliso yamaprotheni yokulahlekelwa kwesisindo, iitheyibhile

Ukutya kwasemini, udle ukutya kunye nomxholo weprotheni ephezulu we-12-15 amagremu, ukutya isidlo se-10 ukuya kwi-15 iiprotheyini kunye ne-snacking emva kwe-5 ukuya kwe-10 kwiprotheyini.

Ukuqinisekisa ukuba ukutya kwakho kukuhlukileyo kwaye kuncedo, sinikeza uluhlu lwe "100 zokutya zeprotheni zokutya kweDukan".

Ezi thayibhile zibonisa iprotheni, i-fat and carbohydrates content, kunye nomxholo wekhalori weeyile kunye nemveliso yenyama.

Le tafile iqulethe i-TOP-12 iimveliso ngeeprotheyini zemifuno.

Igama lomkhiqizo Iiprotheni, g Amafutha, g I-carbohydrates, g Inani lamandla kwi-100 g, kcal
Ngqolowa 11 1.2 68.5 329
Oatmeal 12.3 6.1 60 342
Rice Wesi-7 1 74 333
Buckwheat 12.6 3.3 57.1 308
Ubhontshisi beMhlophe 7.0 0.50 16.90 102
Lentils 24 1.5 46 295
IWalnuts 16.2 61 11.1 656
Amanqatha 26.3 45 45 690
Rye 10.7 2 56 276
Ummbi 8.3 1.2 7.5 74
Iifama 23 1.6 58 648
IiSoybean 35 17.3 26.5 402

Imenyu yosuku lokutya okunempilo

Makhe sibone ukuba kukuphi ukutya kunye naziphi na izinto ezibandakanyiweyo ekudleni kwamaprotheni kunye nesondlo esifanelekileyo. Imenyu yenziwe ngama-1200-1300 khalori ngosuku.

Ekuseni:

I-Snack: isithelo okanye isaladi yemifuno

Ukutya: (isahlulo se-100 grams)

I-Snack : isithelo okanye isaladi yemifuno

Ukutya okudliwayo: (i-100 grams)