Umbuzo: Ukuzivocavoca kwami abangane bathi ngidinga ukuthola amaprotheni amaningi ngakho kufanele ngidle amaprotheni amabha. Lapho ngiya ezitolo ngibona izinhlobo eziningi zezinhlaka zamaprotheni. Abanye babheka okuningi njengama-candy bars kanti abanye babukeka sengathi bangangisiza. Angiqiniseki ukuthi kungani ngidinga, noma kunjalo, ungaphendula yini imibuzo embalwa mayelana namaprotheni amabha?
Impendulo: Ngicabanga ukuthi isizathu esiyinhloko sokuthenga amabhalela amaprotheni kuphela ukuze kube lula.
Kungakhathaliseki ukuthi uthengisa amabha amaprotheni okwenziwe ngaphambili noma wenza amaprotheni okuzenzela ekhaya, nje ukwenza ukuthi amaprotheni alula kancane. Akusiyo into enkulu ukukhipha i-protein ibha esiphundu ebhokisini lakho, esikhwameni noma esikhwameni sokuzivocavoca. Ngakho nje kwenza ukuhlela kokudla kube lula kakhulu kubantu abafuna ukuthola amaprotheni amaningi ekudleni kwabo.
Ingabe Kufanele Ngidle Amaprotheni I-Bars Uma Ngisebenza?
Noma kokubili. Yidla i-protein bar ngaphambi kokuzivocavoca kwakho kuzokunika amandla okudingayo ekufundeni kwakho, ikakhulukazi uma i-protein bar inezinani ezilinganayo zama-carbohydrate kusuka ezinhlameni ezigcwele noma izithelo zomisiwe. Isikhathi esingcono kakhulu sokudla i-protein bar yisikhathi esisodwa noma ezimbili ngaphambi kokuba uqale ukuzivocavoca. Enye iprotheni ibha ngemuva kokuzivocavoca kwakho kunikeza inhlanganisela efanayo ye-carbs kanye namaphrotheni imisipha yakho idinga ukululama nokukhula.
Yini Amaphrotheni Ayenzayo Futhi Avelaphi?
Udinga amaprotheni nsuku zonke ukuze umzimba wakho ukwazi ukugcina imisipha, izitho, nezinye izakhiwo kanye nezikhukhula emzimbeni wakho.
Ukudla okunamaprotheni kufaka phakathi inyama, izinkukhu, inhlanzi, izithelo, amantongomane, imbewu kanye nobisi, kodwa amaprotheni akhona emanzini amancane kwezinye ukudla. Uma uhlanganyela emisebenzini enzima, uzodinga amaprotheni amaningi kunokuba ungasebenzi kancane. akukhathazi ngempela uma amaprotheni akho evela emithonjeni yesitshalo noma yezilwane, njengoba nje uthola zonke amino acid ezibalulekile ezakha amaprotheni, ulungile.
Ngidinga amaprotheni engeziwe?
Mhlawumbe wenza, kodwa uma nje udla ukudla okulinganiselayo , cishe uthole amaprotheni anele kusuka kokudla okudlayo. Ngisho noma ukudla kwakho akusizo okunempilo, kusengenzeka ukuthi ukudla kwakho kwamaprotheni kukwanele. Uma ungumdlali noma uma unomsebenzi okwenyama ngokweqile ungadinga amaprotheni amaningi. Ungakwazi ukubala izidingo zakho zeprotheni zansuku zonke ngokusekelwe kokudla kwakho kwekhalori yamanje. Iningi labantu lizodinga indawo phakathi kwama-55 kuya ku-100 amagremu amaprotheni ngosuku.
Amaprotheni amabhalela we-Weight Management
Yebo, amaprotheni angakusiza ukuthi ulahlekelwe noma uzuze isisindo. Ukudla i-protein bar phakathi kokudla kungasiza ekulawuleni ukudla kwakho, kepha ungadli kakhulu ngoba uzophela ukufaka amakhalori amaningi kunalokho okudingayo. Amaprotheni amanengi ahlanganisa nanyana kuphi ukusuka ku-150 ukuya ku-250 kilojoule ngayinye. Qinisekisa ukuthi ufunda amalebula futhi ubuka imigoqo eyenziwe ngoshukela omncane kanye namafutha.
Amaprotheni angasiza futhi Uma uzama ukuthola isisindo. Engeza imigoqo eyodwa noma emibili ekudleni kwakho kwansuku zonke, kodwa qaphela ukuthi ungayinqumi amakhalori kusuka kwezinye izidlo zakho. Kungase kusize ukhethe amaprotheni amabhodlela futhi aphakeme emafutheni nase-carbohydrate.
Izinhlobo zamaprotheni ezinamaprotheni amabha
Amaprotheni amanengi asebenzisa amaprotheni we-soy noma i-whey (okungukuthi iprotheni yobisi), begodu godu kanengi baneeprotheni elincani ukusuka kwamantongomane nambewu.
Ngezinye izikhathi uzothola amaprotheni ayenziwe ngelayisi, i-pea eluhlaza noma amanye amaprotheni okutshala ngakho-ke ayenzela abantu abane-soy noma ye-milk and allergies.
Ingabe Kukhona Amaprotheni Amaprotheni Amabi?
Angicabangi ukuthi kunamaprotheni amabi ngempela, kodwa qiniseka ukuthi ufunda amalebula ngaphambi kokuwathenga. Ungase umangale ngenani lamakholori owathathayo ngenxa yokuthi okuningi kunokwanda ushukela owengeziwe. Eqinisweni, ungadla ibha le-candy ngamanqamu noma ama-alimondi ngaleso sikhathi.
Amanye amaprotheni amabhodlela athambile ngoshukela ophuza, onamakholori ambalwa kunokweshukela kodwa awunalo ikhalori-mahhala, futhi angaholela ekudumeni kwamagciwane, okungalungile.
Kumele futhi ugweme amaprotheni amabhakhodi awenziwe ngamafutha angenalo i-hydrogenated aqukethe ama-trans-fat.
Imithombo:
I-Academy Yokudla Ne-Dietetics. "Ukuchitha isikhathi sakho sokuPhumela nokuPhumela kokuPhepha." Ishicilelwe ngo-February 15, 2016.
UMnyango Wezolimo we-United States, i-ChooseMyPlate.gov. "Konke Mayelana namaProtheni Wokudla Iqembu." Kubuyekezwe i-Julayi 29, 2016.