Amaprotheni ama-Smart nge-Day Requirements for Loss Weight Loss
Uma ungumdwebo ojwayelekile, kungenzeka ukuthi uzibuza, " Ngingadla kangakanani amaprotheni ukuze nginciphise umzimba? " Ufuna ukwazi ukuthi ungakanani amaprotheni owudinga ngosuku ukuze ulahlekelwe isisindo esiphuthumayo.
Impendulo ingase idideke ngoba esitolo udinga ukuthi amaprotheni ayengezwa kokudla kwakho okuthandayo okuthandayo. Ungase ucabange ukuthi ukudla amaprotheni amaningi kungcono.
Kodwa akunjalo neze. Landela le mihlahlandlela ukuze uthole ukuthi ingakanani amaprotheni enganciphisa isisindo nokuthi kungakanani amaprotheni ngosuku oluhle ukufinyelela ukuqina nemigomo yezemidlalo.
Kungakanani amaprotheni ngosuku olulodwa lokulahlekelwa isisindo
Ngaphambi kokuba ubeke amakhemikhali amaprotheni kanye nokudla okunomusa amaprotheni amaningi wokudla , qiniseka ukuthi uyazi imali yakho yansuku zonke ephakanyisiweyo yamaphrotheni. Imihlahlandlela yokudla iphakamisa ukuthi umuntu omdala onempilo kufanele adle amaphesenti angu-10-35 amakhalori awo kusuka kumaprotheni. Ngabe amaprotheni amaningi angcono? Ukudla okuningi kunoma yisiphi isisindo akuyona into enhle, ikakhulukazi uma uzama ukunciphisa isisindo .
Abanye ososayensi bakholelwa ukuthi uma i-dieters idla ukudla okuningi ngamaprotheni, ibona imiphumela enkulu yokulahlekelwa isisindo. Kodwa abacwaningi bagcina amazinga amaprotheni ngaphakathi kweziqondiso eziphakanyisiwe. Ucwaningo lwesithathu lwamuva luye lwathola ukuthi i-dieters eyadla amaphesenti angama-25-30 ama-khalori ayo avela emaprotheni amaningi alahlekelwe amanye amafutha omzimba futhi yanda kakhulu inani lamakholori ukuthi imizimba yabo ishisa ngokuphumula.
Kwesinye isifundo sabantu besifazane abakhuluphele ngokweqile futhi abakhuluphele, abacwaningi bahlola i-dieters abadla amaprotheni aphezulu (amaphesenti angu-30), ukudla okunomsoco ophezulu kunamaprotheni aphansi (amaphesenti angu-15), ukudla okunomsoco okuphansi. Iqembu lamaprotheni eliphakeme lalahlekelwa amanye amafutha omzimba futhi lazuza ubuningi bomzimba obukhulu kunabesifazane abadla ukudla okuphansi kwamaprotheni.
Iqembu lamaprotheni elincane lilahlekelwe isisindo, kodwa futhi lalahlekelwa ubuningi bomzimba obukhulu.
Ababhali bokufunda batjengisa ukuthi ukulahlekelwa kwemisipha eqondile kungabangela ukutholakala kwesisindo eside isikhathi eside futhi kuphazamise ukulahleka kwesisindo esithinta i- dieters kakhulu. Ubuningi bomzimba obukhulu butshisa amakholori amaningi kunamafutha, ngisho nalapho umzimba uphumule. Lapho i-protein encane yeqembu ilahlekelwe ubunzima bomzimba, kungenzeka ukuthi ilahlekelwe ikhono lokushisa amakholori amaningi kulo lonke usuku . Ngakolunye uhlangothi, ukwakhiwa komzimba okuthuthukisiwe kweqembu eliphakeme lamaprotheni kungabasiza bashise ama-khalori amaningi esikhathini esifushane nesikhathi eside.
Khumbula ukuthi uma udla amakholori amaningi kakhulu, kungakhathaliseki ukuthi yiliphi uhlobo lama-calories, uzothola isisindo. Ngisho noma ezinye izifundo zibonisa ukuthi inzuzo yesisindo kusuka kumaprotheni ahlanzekile kungcono kunokuthola isisindo samanoni nama-carbohydrate, uma umgomo wakho ulahlekelwa yisisindo, ukudla inani elifanele lamakorikhi kuseseyisihluthulelo sempumelelo.
Ngakanani amaprotheni ngosuku olulodwa lokuzivocavoca
Uma usebenzise njengengxenye yesisindo sakho sokulahlekelwa isisindo, ungase ufune ukufaka amaprotheni amaningi ekudleni kwakho. Izidingo zamaprotheni zabagijimi ziphakeme kunama-dieters ajwayelekile. U-Dieters osebenzayo angasasebenzisa izincomo ze-10-35 njengephesenti futhi agcine amaprotheni adla ekupheleni okuphezulu.
Noma ungabala amaprotheni akho adinga ukusebenzisa ifomula.
I-dieter evamile idinga i-0.4 kuya ku-0.5 amagremu amaprotheni ngamakhilogremu ayisisindo somzimba. Yi-0.8 kuya ku-1.0 amagremu kilogram ngayinye. Izazi zincoma ukuthi izisebenzi ezinzima nezigijimi zidla amagremu angu-0.5 kuya kwangu-0.8 amaprotheni ngamakhilogremu wesisindo somzimba (1.2 kuya ku-1.7 amagremu kilogram ngayinye) Umqhubi noma ovivinya umzimba kakhulu umuntu osebenzisa amahora angama-10-12 ngesonto.
Kufanele Ngisebenzise I-Protein Supplement?
Izindleko eziningi zamaprotheni ziyabiza futhi ezinye zingase zibe nezitshalo kanye nezinye izithako ongasidingi. Kungani uchitha imali futhi udle amakholori engeziwe?
Ngakho-ke, cishe awudingi isithasiselo sesiprotheni sokwehla kwesisindo.
Uma ufaka ukudla okunempilo kwamaphrotheni ngesikhathi sokudla nokudla, ungahlangabezana nezidingo zakho zeprotheni zansuku zonke. Ukudla okuningi okwakusesekhishini lakho kungakhuphula ukudla kwakho. Isibonelo, uyazi ukuthi zingakanani amaprotheni eqanda ? Iqanda elikhulu elilodwa linikeza cishe amagremu ama-5 amaprotheni. Iqanda elimhlophe linama-4 amagremu amaprotheni. Uma uhlanganisa iqanda elilodwa nabomhlophe abambalwa, ungenza ukukhwabanisa okunomsoco futhi udle amagremu angu-15 amaprotheni noma ngaphezulu - ngaphandle kwamafutha amaningi kakhulu.
Ngesikhathi sokudla noma kwasemini ungafaka ucezu lwenkukhu ephilile . Ngakanani amaprotheni encelweni yenkukhu incike ekutheni ungadla kangakanani, kodwa u-4-ounce owodwa okhonza ngokuvamile unikeza amagremu angu-26 amaprotheni.
Futhi zikhona ezinye izizathu zokweqa izithako futhi zifaka ukudla kwamaprotheni ekudleni kwakho. Ukudla ngamaprotheni nakho kunezinye amavithamini namaminerali okubalulekile ekudleni kwakho. Ukudla okunomsoco, ubisi nemifino yokudoba kunezinsimbi, i-calcium, i-niacin, ne-thiamin.
Imithombo:
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