Funda ukuthi ungadla kanjani amaprotheni amaningi okwehla kwesisindo
Ezinye ze-dieters zigwema amaprotheni ngoba ukudla okuningi okunamaprotheni okuphezulu kunamafutha nama-calories. Kodwa kunezindlela ezinempilo zokuthola amaprotheni ekudleni kwakho futhi usenciphise isisindo. Sebenzisa lezi zeluleko ukuze udle isilinganiso esifanele samaprotheni ekulahlekeni kwesisindo kanye nempilo enhle.
Ingabe Amaprotheni Azokusiza Ukulahlekelwa Isisindo?
Abantu ngokuvamile balindele ukulamba lapho behamba ekudleni ukuze banciphise isisindo.
Kodwa uma udla amaprotheni amaningi, ukulahlekelwa isisindo akusho ukuthi ulambile. Imithombo emihle yeprotheyini ephilile ingakusiza ukuba uzizwe ugcwele futhi unelisekile phakathi nosuku, okungasiza ukuvimbela izifiso zakho ukuze ulahlekelwe isisindo ngokushesha .
USara Berndt, i-MS, i-RD, i-CD, i-CPT ungumbhali obhalisiwe futhi oqinisekisiwe. Uchaza ukuthi amaprotheni ayiphuthumanga nje kuphela-ukuzwa okuphelele-kodwa amaprotheni aphilile nawo asiza ukusimamisa ushukela wegazi, ukuhlinzeka ngokusekelwa komzimba, futhi kukusize ukuba ugcine imetabolism enempilo .
Ngakho uthola kanjani amaprotheni okwanele ukuze ulahlekelwe isisindo ? USara uphakamisa ukuthola uhlobo lweprotheyini kukho konke ukudla. Lezi yizindlela ezimbalwa zokuthola ubuciko futhi zifaka amaprotheni ngesikhathi sokudla ngasinye, ngesikhathi sokudla kanye nese dessert.
5 Izindlela Zokuthola Iprotheyini Eningi Yokulahlekelwa Isisindo
- Yenza amaprotheni okupheka alula
Esinye sezizathu ezivame kakhulu abantu abangadli amaprotheni amaningi ukuthi kunzima kakhulu ukulungiselela. Ake sibhekane nakho, inyama ayifuni microwave kahle. Kodwa kunama-grills amaningi angabizi okwenza inyama ibe lula futhi inempilo. I- George Foreman Grill ngumkhiqizo othandwa kakhulu nge-dieters eminingi.
USara uveza nokuthi ukugcoba kuyindlela enhle yokulungisa ukudla ngaphandle kwamafutha amaningi . Ngaphandle kwenkukhu, uSara ubonisa ukuthi i-turkey i-grilling, ingulube enomfutho, inyama yenkomo ephilile kanye ne-tofu.
- Thola Ubuningi Ngama-Egg Whites
Kunemibono engenakubalwa yama- omelets aphilile nama- scrambles amhlophe amaqanda athandwa yi-smart dieters. Kodwa ungathola futhi ubuciko futhi wenze i-veggie ne-egg frittata enempilo ngobusuku beSonto bese uyilungisela ukudla kwasemini phakathi nesonto. Ngokungafani nenyama, amaqanda enza ama-microwave kahle futhi kulula ukuwuthwala ukuze asebenze eziqukathweni ezilodwa.
Ngaphezu kwalokho, ungakwazi ukwengeza abamhlophe bamaqanda okuphekwe kwezinye izinto ongazicabangi ngazo. Phonsa abhlophe abamhlophe abawa ama-tacos, amaqanda amaqanda abanda abomvu abe esaladini kathathu ebhontshisi noma iqanda elinyisiwe elibilisiwe elangeni. Amaqanda abamhlophe abe ne-flavour encane kangangokuba ungabangezela cishe noma yini ngaphandle kokushintsha ukunambitheka.
- Khetha imifino ngeprotheyini
Ngokuvamile, imithombo yezilwane inamaprotheni amaningi kunemithombo yezitshalo. Kodwa lokho akusho ukuthi okuqukethwe kwamaprotheni emifino ayikwazi ukufaka isandla sakho ekufakeni konke. Amanye ama-veggies angcono kunezinye. Imithombo emihle yemifino yamaprotheni ihlanganisa i-broccoli, isipinashi, i-kale, ukholifulawa, kanye ne-asparagus. Ezinye izithelo ziqukethe amaprotheni. I-banana, isibonelo, ingaqukatha kuze kufike ku-2 amagremu wezakhi.
- Stock Up on Imifino, Ubhontshisi, Nuts
Kulabo abangewona inyama, umthombo wakho ongcono weprotheni uzoba izithelo . Enye indebe yebhontshisi ibhontshisi, isibonelo, iqukethe ama-gramu ayi-14 amaprotheni. Lokhu kungaphansi kokuthola okuvela enkhosini eyodwa yokukhonza inkukhu , kepha uma uhlanganisa ubhontshisi ngamaprotheni ahlanzekile, uzophelela ngesidlo sesiprotheni esiphakeme. I-quinoa yinye isidumbu esithandwayo esicebile amaprotheni.
Ubhontshisi namantongomane nakho kwenza ukudla okulula ngoba kulula ukupheka kusengaphambili bese uphatha. Vele uqaphele ngokukhetha izinhlobo ezinhle kakhulu. Ubhontshisi obusemathinini buhle, kepha amaningi aqukethe usawoti owengeziwe futhi ushukela. Uma ungenza isikhathi sokupheka ubhontshisi wakho ekuqaleni, uzoba ngcono. Futhi ukhethe amantongomane awunamapulangwe amaningi noma ayilisiwe.
- Yidla amaprotheni for Dessert
Yikholelwa noma cha, ungakwazi ngisho nokufaka amaprotheni ku-dessert enempilo . I-yogurt ephansi kakhulu enezithelo yisibonelo esihle. I-yogurt yogurt yesitayela ijwayele ukuba namaprotheni amaningi, kodwa khumbula ukuthi udle lokhu kuphuza okumnandi ngokulinganisela (kokubili izinhlobo ezibandayo neziqandisini) njengoba ezinye zezinkampani nama-flavour ziqukethe ushukela.