- malunga neenzuzo zeprotheni kubantu;
- Yintoni eya kwenzeka xa ungabandakanyi ukutya kweprotheni ekudleni okanye, ngokuchaseneyo, ulayishe umthwalo wokutya kunye neprotheni;
- indlela yokubala isisindo sesisindo ngesisindo;
- zeziphi iimveliso ziproteinyini (itafile);
- iimveliso ezingenakwenzeka kwimveliso yeprotheni;
- imenyu esondeleyo yokunciphisa.
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:
- Ukulahleka kwesikhumba (e-cellulite, amanqaku elula, ubuhle);
- Ukunciphisa ukukhula kwemisipha, i-atrophy (umqobo onqabileyo kwiprotheyini iya kubangela ukuhlanjululwa kwemisipha, umzekelo obalaseleyo yiziyobisi ezinobungozi);
- Ukulahlekelwa kwezipikili, ukulahleka kweenwele;
- Ukutshatyalaliswa kwethambo le-vascular, valvelar kunye nezixhobo ze-muscular zenhliziyo.
Ngaphezulu:
- Ukuxhatshazwa (ukutyhefuza) kwesibindi kunye neentso ngeemveliso zeprotheni yokuchithwa;
- Iingxaki ngesisu;
- Ukunyanya kwesibindi (i-fatty hepatosis);
- Iingxaki zeentliziyo.
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
Ekuseni:
- i-oatmeal ubisi + i-1/3 ibhanana-150 amagremu;
- I-cottage cheese 1% + iidiliya + 1 tsp. fiber - 150 grams;
- i-aple-oatmeal pancake kunye nobusi - ii-3-4 ii-pcs.
I-Snack: isithelo okanye isaladi yemifuno
Ukutya: (isahlulo se-100 grams)
- i-buckwheat + inkukhu yokukhwela inkukhu ye-sauerkraut +
- isepha / ilayisi isobho kwi-fat-fatty
- isityalo semifuno ngaphandle kwamazambane + inkukhu yenkukhu kwi-garlic sauce (150-200 g) + isonka sezonka ezimnyama.
I-Snack : isithelo okanye isaladi yemifuno
Ukutya okudliwayo: (i-100 grams)
- intlanzi ecikizekileyo kwintlanzana, eneemifuno;
- yokutya kwemifuno;
- I-cottage shiese ngekhilimu omuncu 15% kunye nama-apricot omisiwe.