Amaprotheni abalulekile ekwakheni nasekulondolozeni izicubu ezihlukahlukene nezitho zomzimba wakho. Amanye amahomoni kanye nezingxenye zesistimu yakho yegciwane lengculazi zenziwa amaprotheni. Izidingo zakho zamaprotheni nsuku zonke zixhomeke eminyakeni yakho, ubukhulu bomzimba, kanye nobulili.
Abafundi bavame ukungibuza ukuthi bangakanani amaprotheni abawadinga, futhi bavame ukumangala uma befunda akulona njengoba babelindele.
UMnyango Wezolimo wase-United States (USDA) ukhombisa ukuthi amaphesenti angu-15 kuya kwezingu-20 amakhalori akho avela amaprotheni. Igremu ngalinye lamaprotheni linama-khalori amane, ngakho-ke kudla okungamakholori angu-2 000 ngosuku, okulinganisa amagremu angu-75 kuya kwangu-100 amaprotheni ngosuku. Umuntu odla ama-kilojoule angu-1,500 ngosuku angadinga ama-55 kuya ku-75 amagremu ngosuku.
Lokhu kusakazeka ngempela, kodwa ungayinciphisa ngokusekela izidingo zakho zamaphrotheni kwisisindo somzimba wakho. Umphakathi omdala udinga cishe amagremu angu-0.8 amaprotheni kilogram ye bodyweight ngosuku. I-kilogram eyodwa ilingana namakhilogremu angu-2.2, ngakho-ke umuntu olinganisa amapremu angu-75k (75kg) angadinga ngamagremu angu-60 ngosuku.
Ukudla okuncane kokuncipha kwesisindo kusikisela ukufaka ukudla kwakho kwamaprotheni, kodwa lokho kungase kungadingeki ngempela. Kodwa, ukudla amaprotheni amancane nakho konke ukudla kungakusiza uzizwe ugcwele isikhathi eside, qiniseka ukuthi ukhetha imithombo yamaphrotheni enhle kuwe.
Imithombo Yiprotheni Engcono Kakhulu?
Amaprotheni avela kokubili imithombo yezitshalo nezilwane.
Akubaluleke kakhulu ukuthi iyiphi ifomu oyidlayo (uma ungenayo imifino noma i-vegan), yini ebalulekile ukuthi uphatha kanjani amaprotheni ekhishini. Umthombo omuhle wamaprotheni yilowo olungiselelwe ngendlela engangeze amafutha engeziwe, ushukela noma i- sodium eyengeziwe.
Ukudla okunomsoco, izinkukhu, izinhlanzi, izinhlanzi zasolwandle, amaqanda kanye nemikhiqizo yobisi yiwona wonke amaphuzu aphezulu amaprotheni.
Ukukhetha ukusika kwe-fat fat noma ukususa isikhumba kusuka enkukhu naseTurkey kuyindlela enhle yokusika amakholori engeziwe. Izinhlanzi zamanzi ezinhlanzi ezinjenge-salmon, i-tuna kanye ne-herring zenza amaprotheni amahle ngoba aqukethe omega-3 fatty acids .
Angifuni ukukhohlwa ngemithombo yemifino yamaprotheni. Imifino, amantongomane kanye nembewu yonke imithombo yamaprotheni, kodwa ngisho nemifino kanye nezinhlamvu ezinenani elincane. Futhi njengoba nje ngitshela ama-proteine aphethwe yisilwane, gcina amaprotheni wakho asetshenziswayo ngokuphila ngokukhetha izindlela zokupheka kanye nezindlela zokupheka ezigcina ubuhle babo bokudla okunomsoco. Kanje:
- Sebenzisa i-tofu esikhundleni sezinyamazane.
- Khetha amantongomane ahlanzekile noma ahlanzekile esikhundleni sezinhlobonhlobo ezikhethiwe noma ezine-ushukela eziqukethe ushukela owengeziwe.
- Engeza amantongomane noma imbewu ensimini yesaladi enkulu bese uyikhonza njengesidlo.
- Sebenzisa ubhontshisi owomile njengezinso, i-navy noma ubhontshisi omnyama njengomthombo wakho wamaprotheni oyinhloko wokudla okumbalwa.
- Zama i-quinoa esikhundleni selayisi noma amazambane njenge-dish side.
Amaprotheni nokuqonda Ukukhonza Amasayizi
Nakhu lapho abaningi abadla khona amaprotheni behamba kabi. Ukusebenza kwamaprotheni okulingana neqanda elilodwa, ama-ounces amathathu kuya kwangu-5 enyama, izinkukhu noma inhlanzi, ama-ounces ama-1.5 we ushizi noma ama-walnuts angu-12. Ngakho ukukhonza inyama, izinkukhu noma inhlanzi kungalingana nesandla sesandla sakho, futhi ukukhishwa ushizi ubukhulu obufanayo namadayisi amabili (amadayisi avamile angu-6, hhayi amajele angaphezu kuka-12 noma angama-20 angaphezu kwekhulu kanye neDragons dice).
Umthombo:
UMnyango Wezolimo wase-United States, Khetha i-Plate Yami. "Konke Mayelana neQembu lamaProtheni wokudla."