Iyintoni isiseko seprotheni yokutya?
I-fat kunye ne-carbohydrates ayifaki ngokupheleleyo ekudleni. Kodwa ke ababoneleli abakhulu bamandla omzimba. Ukuba amandla angagqitywanga ngokupheleleyo, ke iikhalori ezigqityiweyo ziba ngamakhilogremu angaphezulu emzimbeni. Ngexesha lokutya, kufuneka udle iivithamini kunye nama-protein. Iimvithamini ziyimfuneko ukuqinisekisa umsebenzi obalulekileyo kuzo zonke iistim kunye nezitho, zibeka umqobo phambi kweentsholongwane kunye nezifo kwaye zomeleze ukukhuselana. Ngethuba lokutya, umzimba ufumana izinto eziyimfuneko ezifunekayo ukwenzela ukusebenza ngokuqhelekileyo. Oku kutya akukulimazi impilo, kodwa kuyomeleza kuphela. Inzuzo eyona nto yokutya kwiprotheni kukuba ikhuphe ngokukhawuleza iikhilogram kwaye yenza ngendlela efanelekileyo. Ngethuba lokutya, awuyi kulamba. Isixa sokutya oya kudla ngexesha lomhla kuya kukwanela ukuzalisa umzimba womntu.
Yintoni ekudliwayo ngexesha lokutya?
Ukuqwalasela ukutya kwiprotheni, ungadla zonke ezo zinto eziqukethe iiprotheni. I-cheese, i-cottage cheese, amaqanda, ivenkile zasemanzini, iintlanzi ezincibilikileyo, umdlalo kunye nenyama yazo zonke iintlobo. Uvumelekile ukuba udle ezo zinto ziqukethe iivithamini ezininzi, oko kukuthi, zonke iziqhamo nemifuno.
Ukutya okunqatshelwe
Ukuba ulandela ukutya kwiprotheni, kufuneka ukhiphe ngaphandle ukutya ezifana nokutya okunotye kwi-carbohydrates. Ezi zi-chips, ama-croutons, amaqebelengwane, amaqebelengwane, ama-muffins, isonka, iipesele. Kwaye kunye neesekese, ushukela, amazambane, izityalo kunye nokunye.
Iingavumelekile ukuba iifati-ezi ziimveliso zobisi, ngaphandle kwe-kottage shizi kunye noshizi, inyama enamafutha, ham, i-fat, imifuno kunye nebhotela. Iisununu ezingafaniyo kunye nexesha lexesha, bavuya kakhulu. Kuvumelekile ukuba ususe ityuwa ngokumodareyitha.
Indlela yokuqhuba iprotheni yokutya?
Kucetyiswa ukuba udle malunga namaxesha ama-6 ngosuku kunye nezikhathi phakathi kokutya kwi-2, iiyure ezingama-5. Izakhi ze-Vitamin kunye neeprotheni kufuneka zitshintshwe kunye. Ngomso wesidlo ngasinye, kufuneka udle ama-200-250 amagremu okutya.
Ukutya kwemihla ngemihla yokutya kwiprotheni
8:00 - amabini amagremu enyama;
10: 30 - amabini ama-gram eekhethiweyo;
13:00 - amabini ama-gram eentlanzi;
15:30 - ii-oranges ezimbini;
18:00 - amabini ama-grams e-cottage cheese;
20: 30 - ii-apula ezimbini ezinkulu.
Umdlalo, intlanzi, inyama kufuneka idliwe kwinqanaba okanye ebilisiwe, ngokuba ukutya okutyiweyo kubangela isondlo esinamandla. Ukuze ufumane iintlobo ezahlukeneyo, kufuneka utshintshe izixhobo zonke iintsuku. Umzekelo, namhlanje badla iintlanzi kunye namaqanda, ngomso ushizi kunye noshizi, kunye nosuku olulandelayo ngomdlalo kunye nenyama kunye njalo. Njengoko iivithamini, kunye neziqhamo, zitya ukutya kunye nemifuno eluhlaza. Ingaba yile: iklabishi, utamatisi, ukhukhamba, iifolo, ii-beet njalonjalo.
Kusela
Ngethuba lokutya kwiprotheni kufuneka ukusela ubuncinane iilitha ezingama-alitha zamanzi imihla ngemihla, kuba ukuhamba kwamanzi emzimbeni, kuququzelela ukunyamezela kokutya. Ingaba ngamanzi ashushu kunye neqhekeza lemon, i-herbal infusions, itiye ngaphandle kweshukela, amanzi amaminerali. Awukwazi ukusela izandi, ziqukethe i-carbohydrates. Kungcono ukuyeka ikhofi, unokukusela kuphela indebe yekhofi ekuseni ngaphandle kweshukela.
Iinkonzo kunye nexhala lokutya kwiprotheni
Oku kutya kukuthandwa ngabaculi kunye namalungu omzimba. Cinga zonke iingxaki kunye neenzuzo zeprotheni yokutya.
Iinkonzo zeprotheni yokutya
Ukubambisana ukuba ukusuka ekudleni zonke i-carbohydrates ayifakiwe kwaye ukusetyenziswa kwamatye kuncitshiswa. Ikuvumela ukuba ugqibe ngokugqithiseleyo iikhilogram ezidlulileyo, obangela ukuba amafutha aguqulwe abe yimisipha. Enye inzuzo kukuba umntu ngale ndlela yokutya akave elambile, njengoko ihlala ivinjiwe ngamaphrotheni.
Iingxaki zokutya kwiprotheni
Iyanciphisa izinga leswekile kwigazi lomntu. Oku kuyingozi kwisifo senhliziyo kunye nesifo sikashukela. Xa kugcinwa ukutya kweprotheni, ukukhathala nokukhathala kubonakala. Akunakwenzeka ukugxininisa, kukho ukucaphuka. Ngenxa yokunciphisa iswekile egazini, iintloko zivela. Phakathi kwezinto ezincinci - ukungaqhelekanga, iintambo eziphazamisayo, iinwele ezinqabileyo, isikhumba esomileyo, ubuthongo obubi, ukuvumba emlonyeni.
Ngenxa yokutya okunjalo, xa udla intlanzi kunye nenyama kuphela, i-calcium eninzi idla. Oku kuyingozi kubadala, i-coagulability yegazi iya kwanda, okubangelwa ukuvalela kwimithambo yegazi. Ukwandisa umthwalo kwizintso, ukondla awulinganisekanga. Emva kwakho konke, xa udla kuphela iiprotheni, ngoko uyanciphisa umzimba wakho we-calcium, oko kukuthi, izinto zokwakha, kunye namafutha amaninzi, ii-vithamini, i-microelements.
Ezinye izazinzulu zithi xa usebenzisa kakubi inkqubo yokutya okuhlukeneyo, kwaye ulandele ngokukhawuleza ukutya kweprotheni, kuya kubakho iingxaki zempilo ezinzulu: iinqwelo zegazi ze-cholesterol ziza kuvela, kwaye ezintsheni zenzeke utshintsho ezingakhokelela kwisifo sikashukela, ukuhlaselwa kwintliziyo kunye nokuba . Ukuhlala kwisidlo seprotheni kunokuba iiveki ezimbalwa, kwaye akukho ngaphezu kweyodwa ngonyaka.
Izithako zokutya kwiprotheni:
I-Veal okanye inkukhu ehovini, i-shrimp ebilisiwe. Kwakhona neengxowa ze-squid, iintlanzi ezinamanzi, i-salads zemifuno, iinaninfle kunye neqabile, iziqhamo, i-cottage cheese, itiye, ikhofi. Ngomhla wama-1200 khalori uze ulahlekelwe isisindo.
Wadibana nokutya kwiprotheni, wafunda ubuchule kunye nobutyebi. Yiba ngokuqhelekileyo kwindalo, yenza imidlalo emininzi, uhambe, udla ngokuphandle ubomi kwaye emva koko uza kuba mnandi kwaye uhle. Kwaye le ndlela yokuphila ibaluleke ngakumbi kunokuba ukutya okuninzi.