Akukho mfihlelo yokuba xa uhambela iiklabhu zezemidlalo, abaninzi abafazi baqala ukuzibeka umsebenzi wokukhawuleza ukulahla iikhilogram "ezingaphezulu". Kodwa ukuze uqeqesho luqhutywe kwinqanaba elifanelekileyo kwaye amandla omsebenzi weemisipha zahlala ziphezulu ngokwaneleyo ukuze zenze imisebenzi ehlukahlukeneyo enzima, umzimba wethu kufuneka ufumane rhoqo malunga ne-100-120 gram yeprotheni ngosuku ngokutya. Ukutya kwezilwanyana kuya kuba nakho ukubonelela ngokufunekayo kwiprotheyini, kodwa kuya kunokuthi ibekwe emzimbeni wethu nakwezinye iinqatha (ngaphandle kweso yogurt okanye i-cottage cheese), engeyona inkqubo enqwenelekayo yilabo abafuna ukukhawuleza ukunciphisa umzimba. Ukutya kwemifuno enesiprotheni, ngaphezu kwekhono layo lokulondoloza ukusebenza kakuhle kunye nokubonelela ngokukhula kwemisipha, kunenye inzuzo ebalulekileyo-iqulethe iincinci kakhulu ezinxulumene nemveliso yezilwanyana.
Kwiintlobo ezibalulekileyo zokutya kwezityalo, ezingasetyenziselwa ukulungiselela izitya ukuqinisekisa ukukhula kwemisipha, kubalulekile okokuqala ukuba zibandakanye izityalo - iifayi, iimbotyi, iimbotyi. Ngomxholo wokwenene weprotheni, ayenzi ngaphantsi kwezinto eziphambili zenyama. Kodwa amanqatha kuwo aqulethe inani elincinci.
Ukusetyenziswa kokutya kwezityalo zokukhula kwemisipha kunakho ukubonelelwa ngeendlela ezithile ezintsha kwi-teknoloji yokulungiselela iimveliso ezigqityiweyo. Kwiminyaka yakutshanje, iimveliso ezinjalo zokutya zithandwa kakhulu, apho izithako zenyama zitshintshwa okanye zitshintshwa ngokukodwa zintengiso ze-soybean - inkcubeko yezityalo, enesiqulatho esiphezulu seprotheni esiluncedo kuthi. Ngokuqinisekileyo, abaninzi abafazi abanomdla ngokukodwa kokutya kwezityalo ezifana ne-soy patties, kodwa ukugcina ukukhula kwemisipha nokunciphisa ukungena kweekhalori ezingaphezulu komzimba wethu, oku kukutya kufanelekile endaweni yokutya yezilwanyana eziqhelekileyo. Ukongezelela, ukusetyenziswa kokutya kwezityalo, okuphekwe ngesiseko seesybe, kuya kunceda ukugcina uhlahlo lwabiwo-mali lwentsapho, olubalulekileyo.
Nangona kunjalo, le mibhontshisi okanye iiferethi zihluke kwixabiso elifanelekileyo lama-carbohydrates, elizisa umzimba wethu inani eliphakamileyo leekhalori. Nangona kunjalo, ezi i-carbohydrates ziya kuba luncedo kakhulu ekufumaneni amandla, ngenxa yokuba izihlunu zisebenza ngexesha loqeqesho. Ngako oko, izitya ezivela kwintlobo yesityalo zisezona zilungele ukusetyenziswa ekuseni, njengale meko zonke i-carbohydrates ziza kuba nexesha lokutshatyalaliswa kwaye zihlukane zibe yimveliso yokugqibela kunye nokukhululwa kwamandla.
Nangona kunjalo, ngaba konke oku kuthethwa ukuba kufuneka sishiye ngokupheleleyo ukusebenzisa ukutya kwezilwanyana njengomthombo weprotheni ukwenzela ukukhula kwemisipha? Akunjalo. Ngaphezu koko, ukutya ukutya, ngelixa unako ukubonelela iiprotheni emzimbeni womntu, kodwa ezinye i-amino acids (eziqulethe zonke iiprotheni) kuyo ingaba zininzi kakhulu okanye akunjalo. Ngako oko, inzondelelo enkulu yokutya kwezityalo izakuchaphazela kakubi inkqubo yokukhula kwemisipha. Ngaloo ndlela, ukuze kugcinwe umzimba kwiimeko eziqhelekileyo zomzimba kwaye unikezele ukukhula kwemisipha emva kokuqeqesha okunzulu, kubakho imfuneko ukubandakanya ukutya kokutya kwemifuno, enesityebi kwiprotheyini kwaye ngexesha elifanayo ayinalo amafutha aphezulu. Ukusetyenziswa kwale ndlela ekutyekeni kunye nokuhanjelwa kwangexesha elifanayo kwinqanaba lezemidlalo kuya kukuvumela ukuba ulawule ubunzima bomzimba obuninzi ngokukhawuleza kwaye unikezele ukukhula kwemisipha.
Kwaye, kunjalo, ayithethi ukuba ngexesha lokulungiselela izitya ezivela ekutheni ukutya, kuyinqweneleka ukusebenzisa iincinci zeoli ezininzi. Kwiimeko ezigqithiseleyo, kuvunyelwe ukufaka i-mayonise ephantsi-calamu okanye ukhilimu omuncu nge-fat content content to salad. Ukuba isinkwa sazo zokutya ezivela kwisityalo sokutya kuwe ekuqaleni asibonakali siyanelisekile - esi akusona isizathu sengxaki. Kule mizuzu, khumbula ukuba inhlangano engqiqweni yokutya izokukunceda ukuba ulahleke ngokukhawuleza iikhilogram "ezongezelelweyo" kwaye uxhase ukukhula kweemisipha, eziza kukunika ubunzima kunye nokuqina kumfanekiso wakho.