Okokuqala kukho, ukukhula ngokukhawuleza nokuphucula izicubu zomzimba, kuyimfuneko ukubonelela umzimba wakho ngokwaneleyo kwiprotheyini enikwe ukutya. Ngendlela eqhelekileyo yokuphila kunye nokungabikho kokusebenza ngamandla, umzimba kufuneka ufumane malunga ne-1.5 gram yeprotheni nganye ngeekhigram yesisindo somzimba ngosuku. Xa beya kwi-training, imfuno yeeprotheyini iyakhula malunga ne-2 grams kilogram yesisindo somzimba ngosuku. Ukukhula ngokukhawuleza kwezihlunu kunokwenzeka kuphela ngokutya kwama-proténti ngokutya, ngaphandle koko izicubu zakho zesikhumba emva kokuqeqeshwa ngokukhululeko ziya kuba nehleko "kwizinto zokwakha" kwiiseli zayo.
Ziziphi ukutya eziqukethe iprotheni? Ezi zibandakanya inyama, ubisi kunye nemveliso yobisi (i-kefir, i-yogurt, ushizi, i-cottage cheese), intlanzi, izityalo (iimbotyi, iimbotyi, iigasi). Xa udla ukutya okunesiprotheni, ku funeka kuqatshelwe ukuba ngomzimba omnye umzimba wethu awukwazi ukufumana ngaphezulu kwama-gram amathathu eeprotheni. Ngako oko, ukuba isidlo sakho sasemini okanye isidlo sakusasa sineeprotheyini ezininzi kunentla, ubuninzi beli candelo lokutya abayi kukwazi ukufakwa njengezinto zokwakha izihlunu, kodwa ziya kwahlula ngokukhutshwa kwamandla okanye ziguquke zibe ngamafutha kunye ne-carbohydrate, ngoku ukubunjwa kwesisindo somzimba.
Nangona kunjalo, xa ukhetha iintlobo zenyama okanye intlanzi, kuyinqweneleka kuqala okokuqala ukuthobela iintlobo ezincinci zeoli. Inyaniso kukuba amafutha, aphezulu kakhulu, angena emzimbeni wethu ngokweqile, ngokuqinisekileyo akhokelela ekuveleni nasekuphuhliseni ubunzima bomzimba obuninzi, obunqwenelekayo kakhulu kulabo bafazi abafuna ukulungisa umzobo wabo kwaye bafezekise ngokuvisisana nokuqina .
Enye into ekufuneka iqwalaselwe xa iququzelela ukondla ngokukhula ngokukhawuleza kwemisipha yonikezelo lomzimba lwamavithamini kunye namaminerali. Ngoqeqesho olunzulu kwiiklabhu zezemidlalo, isidingo somzimba walezi zinto sinyuka kakhulu. Ngenxa yoko, ukuphucula ngokukhawuleza kunye nokukhula kwemisipha, kuyinqweneleka ukutshintsha ukutya kwakho kunye nokutya kwezityalo, kubandakanywa nenani elikhulu lamavithamini kunye neemaminerali - izithelo kunye nemifuno. Ukuba uhlahlo lwabiwo-mali alukuvumeli ukuba uthenge ukutya oku, indlela efanelekileyo yokuphuma kule meko kukuthenga i-multivitamin complex kwi-pharmacy equle zonke iivithamini ezisisiseko kunye nezixhobo ezifunekayo.
Ngaloo ndlela, ekuqwalaseleni imigaqo ekhankanywe apha ngasentla yokuphucula kunye nokukhula okukhawulezayo kwezihlunu, uya kukwazi ukufezekisa ngexesha elincinci elincinci nelisezingeni elimangalisayo, eliya kukuthandwa ngabantu bonke abasondeleyo kuwe. Kodwa khumbula ukuba indlela enengqiqo kwintlangano yokutya kwakho kufuneka ihlonishwe kungekhona njengento yokutya esifutshane, kodwa njengomgaqo oqhubekayo kunye othotyelweyo wokwenza ukutya.