Ingabe unentshisekelo yemifino ekunciphiseni ama-carbs ekudleni kwakho? Kungase kudingeke ukhokhele kakhulu ukuthola amaprotheni anele.
Eminye imithombo evamile yamaprotheni kubantu abadla imifino, njengezinambuzane kanye nezinhlamvu ezigcwele, ziza nomthwalo ophezulu wama-carbohydrate. Uma udla amaqanda noma ubisi, ukuthola amaprotheni okwanele akulona kunzima kakhulu, noma ukudla okunama-vegan kuyodinga ukuba ukhokhe ngokucophelela. Okokuqala, kubalulekile, ukuthi kubalulekile ukwazi ukuthi umzimba wakho udinga kangakanani amaprotheni ngosuku ngalunye .
Amaprotheni Imithombo kwiDiary Veetarian Diet
Imizimba yethu idinga amino acid ahlukahlukene, izakhi zamaprotheni. Ukudla okuningi okutshala okuphansi kunomunye noma ngaphezulu kwalokhu okuhlobene nalokho umzimba wakho okukudingayo. Lesi esinye sezizathu kubalulekile ukuthi singathembeki kakhulu emthonjeni owodwa wesiprotheni esisekelwe esisodwa.
Ngaphezu kwalokho, amaprotheni avela kokunye ukudla okutshalayo akugcoli kalula noma angene. Lokhu kuvame ukubhekwa ngemigomo efana nokubaluleka kwezinto eziphilayo , ukusebenzisa amaprotheni enetha , kanye nokutholakala kwemvelo , phakathi kwabanye. Kusho ukuthi inani lamaprotheni ekudleni angeke libe yikali inani lomzimba wakho ekutholeni ngempela, ngakho-ke kuhle ukuthi ube nendawo encane.
Ukudla okuphansi kwe-carb akuyona ukudla okunamaprotheni amaningi. Kunokulinganisela okudingeka uthole ukuze uthole amaprotheni anele ngaphandle kokudlula izidingo zakho zansuku zonke.
1 - Amaqanda
Amaqanda ayimithombo emihle kakhulu yamaprotheni, ngokusabalalisa ama-amino acids okubhekwa ngokuthi "ekahle" emzimbeni womuntu. Ukwengeza, amaqanda ayimithombo eminingi yeminye imikhiqizo enomsoco. Ezinye zazo zilukhuni ukuthola (ikakhulukazi ifomu elifakwe kalula) kusuka emithonjeni yezitshalo.
Kubandakanya uhlu lwezakhi eziwusizo ezivela kumaqanda yi- vitamin B12 , i- choline , i-vitamin A (retinol), i- vitamin D , namafomu adla kalula we-lutein ne-zeaxanthin. Uma ukhetha amaqanda ezinkukhu ezidla ukudla okunhlobonhlobo (okungcono "izintuthwane" ezincelisiwe), okuqukethwe komsoco wamaqanda kuzoba ngaphezulu.
Elinye iqanda elikhulu linamagremu angu-6 amaprotheni futhi lingaphansi kwesigamu se-carbohydrate.
2 - Izidakamizwa Zamafutha
Ukudla kwezilwane ezifana nobisi, yogurt, noshizi kunika amaprotheni amaningi, kanye ne-calcium ne-riboflavin. Kubalulekile ukuhlola ilebuli kokubili ushukela wemvelo nokwengezwa kulezi zokudla futhi uqiniseke ukuthi bahambisana necebo lakho lokudla eliphansi.
Amaprotheni ekudleni kobisi:
- Ubisi: 8 amagremu ngayinye indebe eyodwa
- I-Cottage ushizi: ama-gramu angu-15 ngehora ngalinye le-1/2
- I-yogurt: ngokuvamile amagremu angu-8 kuya kwangu-12 ngehora ngayinye (hlola ilebula)
- I-soft (Mozzarella, Brie, Camembert): 6 amagremu ngehora elilodwa
- Ama-medium (Cheddar, Swiss): 7 noma 8 amagremu ngehora elilodwa
- Izinyosi ezinzima (i-Parmesan): ama-gramu ayi-10 ngehora elilodwa
3 - amaSoybe
Inkanyezi yamaprotheni asekelwe ezitshalweni yiyona soya. Uma ubekezelela i-soy kahle, kungaba usizo langempela ekutholeni amaprotheni anele. Ngesikhathi esifanayo, akunikezi ama-carbohydrate amaningi njengamanye ubhontshisi kanye nemifino.
Ama-soya aphezulu e-fiber, amaprotheni, i- vitamin K , i-iron, i-magnesium, ithusi, i-manganese, ne-riboflavin, kanye nezinhlobo ezihlukahlukene ze- phytonutrients , kuhlanganise ne-genistein.
Soybeans wonke
I-soybean yonke iyindlela encane ehlanganiswa ngayo yokufaka ama-soya ekudleni kwakho. Zigcina zonke i-fiber, amavithamini, amaminerali, kanye nama-phytonutrients ubhontshisi okumele anikele ngawo. Enye indebe yama-soybe ephekiwe iqukethe cishe amagremu angu-29 amaprotheni, ama-gram angu-7 we-carbs net, nama-gram angu-10 e-fiber.
Kuzohlukahluka, ama-soybe amnyama anambitheka okunamandla kunohlobo oluphuzi futhi angasetshenziselwa esikhundleni sobhontshisi obuphezulu kunoma iyiphi iresiphi. Ungathola i-organic, engeyona i-GMO, i-soya ebomvu ku-BPA mahhala.
I-Edamame (ama-soybe amasha) enye inhlobo yezoyiya wonke futhi yenza isiphuzo esimnandi.
Ama-Protein Foods asekelwe nge-Soy
Kunezinhlobo ezihlukahlukene zokudla ezise-soy etholakalayo. Ngokuvamile, uzothola ukudla okucutshungulwa kakhulu okwenziwe ukulingisa imikhiqizo yenyama, njengezinja ezishisayo ezisebusini. Zenziwe kusuka ku-soy protein isolate nezinye izithako ezifanayo.
Funda lelebula ngokucophelela ngoba izingxenye ze-carbohydrate nezingxenye zoshukela zingezwa. Ungathola ukuthi ukukhetha okungcono ukujabulela wonke ama-soya, i-tofu, ne-tempeh.
4 - Soy Ubisi
Phakathi kwemikhiqizo eyaziwa kakhulu yesoya engaba ngumthombo omuhle wamaprotheni ubisi lwe-soy. Yenziwa ngokugaya ama-soya ngamanzi, nakuba inani lamaprotheni linikeza ngokuhlukahluka kusuka komunye umkhiqizo kuya kwesinye.
Ngokuvamile kungcono ukuthenga ubisi obungasetshenzisiwe obunamafutha amaningi ngoba izinhlobo eziningi zenza ushukela. Qinisekisa ukuthi ufunde amalebula ngokucophelela kule miithombo efihliwe ye-carb.
5 - Tofu
I-Tofu yenziwa ngokuhlanganisa ubisi lwe-soy nokucindezela amanzi ngaphandle. I-flavour elula kanye nokuthungwa okulula kalula kalula noma yikuphi okufakiwe okufaka kuso. Ngenye yezinto ezithandwa kakhulu zenyama futhi zingasebenza ezinhlobonhlobo zokupheka.
Uhlobo oluthile lwe-tofu lufika emabhokisini azinzile eshalofini futhi kuhle ukuxuba ekuthungeni, ama-puddings, nokudla okufanayo "okuthambile". Uhlobo olufriji lwe-tofu luyaqina futhi luhle kakhulu ekuqhumeni okuphefumulayo nokunye ukupheka. Ungacindezela amanzi amaningi kule tofu ukuze uthole ukuthungwa okunamandla, bese ubhaka ukuze usiqinise nakakhulu.
Inani lamaprotheni ne-carbohydrate e-tofu lihluka ngokuqina futhi indlela eyenziwe ngayo. Omunye umkhiqizo unama-gramu angu-20 amaprotheni kanye no-2 amagremu enethabhu enkomishi yokukhonza e-1/2.
6 - I-Tempeh
I-Tempe iyenziwa ngama-soya wonke aphekwe, avuliwe, futhi agxiliwe abe yikhekhe. Kuyinto ekhudlwana kune-tofu futhi ayifuni ama-flavour.
Idatha yokudla okunomsoco ku-tempeh ihluka kakhulu, ngakho-ke uzodinga ukuhlola ukupakisha kwanoma iyiphi i-tempeh oyicabangayo. Omunye umuthi unama-gramu angu-19 amaprotheni nama-gramu angu-12 we-carb net (plus ama-gramu ama-fibre) ngamagremu angu-100.
7 - I-Gluten ye-Seitan ne-Vital Wheat
Kungenzeka ukuthi ushintsho olukhulu kunazo zonke izitshalo ezibhekene nokudla okuphansi-isidingo sokunciphisa okusanhlamvu. Iqukethe amaprotheni, futhi ama-amino acids kuwo ahambisana nalawo ase-soy nezinye izitshalo ukunikeza zonke amino acid ebalulekile.
Ngeshwa, ukolweni nezinye izinhlamvu eziningi ziyi-starch. Noma kunjalo, amaprotheni okusanhlamvu (ikakhulukazi ukolweni gluten) angahlukaniswa futhi asetshenziswe ngezindlela ezimbalwa, kuhlanganise ne-seitan futhi ebalulekile ukolweni gluten.
Abantu abaningi bakhathazekile ngokuzwela ukolweni ne gluten. Qinisekisa ukuthi lokhu akuyona inkinga kuwe ngaphambi kokudla inani elikhulu likakolweni gluten.
Seitan
I-Seitan yenziwe engxenyeni ye-gluten kakolweni, ngakho-ke iphezulu kakhulu amaprotheni futhi iphansi e-carbohydrate. Ngezinye izikhathi libizwa ngokuthi "inyama yengqolowa" noma "idada elihlekisayo." Kuvame ukubunjwa ukuba yizinkwa nama cubes, nakuba ezinye izinhlobo zitholakala. Omunye umkhiqizo unamagremu angu-21 amaprotheni, ama-3 amagremu we-carbs net, no-1 gram fibre for 1/3 cup cup.
I-Vital Wheat Gluten
I-Vital koro gluten yipuphu eyenziwe ngokumisa ukolweni we-wheat gluten. Uzowuthola kaningi ekuphekeni kwezimpahla eziphekwe yi-carb.
8 - Ilayisi namanye amaprotheni Amandla
Ngokungafani nokukolweni, ezinye izitshalo eziningi azikho okwanele noma uhlobo olufanele lwamaprotheni ukwenza into efana ne-seitan. Kodwa-ke, irayisi ne-hemp, kanye nezinye izitshalo ezifana ne-soy ne-pea, zingasetshenziswa ukwenza amaprotheni amapulisi.
Lezi zizonke zicutshungulwa ngezinga elithile, kodwa zingaba izithako eziwusizo ekudleni kwezinye izimo.
9 - Amantongomane nembewu
Amantongomane nembewu kungenza umnikelo nezidingo zakho zokudla okunempilo kanye. Amantongomane amaningi kanye nembewu anama-8 amagremu amaprotheni ngekomishi ngayinye, nakuba ahluka ngohlobo.
Into ebalulekile okumele uyikhumbule ngamantongomane kanye nembewu iyinqubo yokulawula. Benza ukudla okulula kakhulu, nakuba kulula nokudla kakhulu ngaphandle kokuqaphela. Ungakwazi ukuphikisana nalokhu ngokuwahlukanisa zibe ama-single servings ngokushesha uma ubaletha ekhaya.
10 - Ukugwema ama-carb ekudleni kwamaprotheni
Abakhiqizi bokudla bazofaka ushukela cishe yonke into, kuhlanganise nokudla kwamaprotheni okunomsoco njengobisi lwe-soy kanye ne-yogurt. Funda amalebuli ngokucophelela futhi ungawahlezi okomnandi njengesiphuphu esiphundu selayisi, isiraphu yamabhalisi, kanye nesiphuzo somswakama. Emzimbeni wakho, lokhu konke kuyishukela nje.
Gcina amalebula wokufunda uma kuziwa kunoma yikuphi ukudla okwakhiwe noma okuphakhejiwe. Izibonelo eziyinhloko zingu-soy-basis substitutes for meats and cheeses, okuvame ukufaka izintwana noshukela.
Ngisho nezithako ezizwakalayo ezilula futhi ezingenacala zingaba nenhloko enkulu emva kwabo. Isibonelo, ukudla okunjengobisi kungahlukaniswa ngokoqobo kumakhemikhali ahlukene, okunye okomile futhi okushintshiwe abe ama-powders ahlukene, bese asetshenziswa ngezindlela ezahlukene.
"Ukugxila kwamaprotheni amaningi" kungenye ye-powder etholakalayo. Wonke umsoco ngaphandle kwama-molecule wamaprotheni ususiwe kuwo. Futhi, isinyathelo ngasinye ekucubunguleni sinokukwazi ukuyihlaziya noma ukuyihlambalaza.
Yazi Kangakanani Ama-Carbs Owadingayo
Njengamaprotheni, kubalulekile ukuthola ukuthi umzimba wakho udinga kangakanani i-carbohydrate . Imizimba yethu ihlukahluka kakhulu ekubekezeleni kwabo i-carbohydrate, kanti izinhlobo ezahlukene zokudla okunama-carb zibeka izinhloso ezahlukene. Uma uthola ukudla okuphansi kwe-carb yokulawula isifo sikashukela, xhumana nodokotela wakho mayelana nokuthi yini efanelekile.
Izwi elivela
Uma usuka ekudleni kwemifino ejwayelekile kuya ekudleni kokudla kwemifino ephansi, imithombo yakho yamaprotheni ingadingeka ishintshe kusuka kubhontshisi ephezulu-carb kanye nezinhlamvu ukuze unciphise-carb soy, seitan, amaqanda kanye nobisi. Jabulela ukuhlola zokupheka ezintsha ngaphakathi kwalezi zinqumo.
> Umthombo:
> UMnyango Wezolimo wase-United States. USDA Database Composition Database. 2016.