Njengoba izingane zithola i-chunk enhle yama-calories azo kanye nokudla okunomsoco phakathi kokudla-kokudla, zilungele nge-stash ye-protein yokudla okudla okunempilo yezingane zakho. Amaprotheni abalulekile ekukhuleni futhi nawo agcwalisa, ngakho-ke ama-calories ayo enza umsebenzi ophindwe kabili (futhi uzokunika imizuzu embalwa ngaphambi kokuba izingane zicele ukudla okulandelayo).
Amaprotheni iyisakhiwo esibalulekile somzimba.
Wonke amangqamuzana ethu kanye namanzi amaningi omzimba wethu aqukethe amaprotheni. Umzimba usebenzisa amaprotheni ukulungisa amangqamuzana nokwenza ezintsha. Ngakho-ke sidinga ukugcwalisa izimpahla zethu zamaprotheni njalo ngokudla. Lokhu kubaluleke kakhulu ebuntwaneni, ekukhuleni, nokukhulelwa lapho umzimba usebenza kanzima ukuze ukhule uqine futhi uphile.
Amaprotheni akhiwa ama- amino acids angu- 22. Imizimba yethu ingaveza kuphela ingxenye yawo (13 amino acid). Okunye, kufanele sithole ekudleni. Lawa ma-amino acid abalulekile atholakala kuma-protein asezilwane, njengenyama, amaqanda, nemikhiqizo yobisi (ebizwa ngokuthi amaprotheni aphelele). Ama-Vegetarians noma ama-vegans angabathola ngokuhlanganisa amaprotheni amabili noma angaphezulu angaphelele emithonjeni yezitshalo: ubhontshisi, i-peas, amantongomane, imbewu, kanye nezinhlamvu. Ama-soya ahlukile-ayingxenye yesiprotheni esiphelele esitshalo.
26 Imibono yeProtheni Enempilo Yokudla Izingane
Zama ezinye zezinketho zokudla okulula, kodwa qaphela okuqukethwe kokusawoti namafutha kwezinye ukudla okuphezulu-amaprotheni.
Zombili zilungile (ngisho ezidingekile) ngamanani amancane, kodwa awufuni ukudlula.
- ushizi ophansi ophansi (izinti, ama-cubes, ama-slices, ama-rounds)
- u-fat-fat, ushukela ophansi ushukela
- i-turkey, i-ham, noma inyama yenkomo eqoshiwe
- ama-soccer, ama-meatball, noma izinja ezishisayo
- i-jerky, i-salami, noma i-pepperoni (izinguqulo ze-turkey zingase zibe namafutha aphansi, kodwa ziphakeme ngosawoti)
- amaqanda abilisiwe
- amantongomane
- imbewu (ithanga, i-sunflower)
- ibhotela le-peanut nezinye izithelo ze-nut
- ukhilimu ushizi
- i-hummus noma amanye ama-bean dips
- i-yogurt (izinhlobo zamaGreki zinamaprotheni amaningi)
- tofu
- i-edamame (wonke ama-soya)
- i-cottage shizi
- ama-chickpeas agwetshiwe
- ama-crackers noma ama-chips aqinisekiswe amaprotheni, noma izimpahla eziphekwe ezenziwe ngamaprotheni powder (okuzenzela cishe cishe kunempilo njalo)
Kuthiwani Ngama-Bars We-Protein?
Ubona amaprotheni edayiswa abagijimi, abesifazane, futhi ikakhulukazi izingane. Ngokuvamile, lokhu akudingekile, ngoba abaningi baseMelika, abancane nabadala, bathola amaprotheni amaningi ekudleni kwabo. Uma ungaphansi kokuncibilika futhi udinga ukudlala ukudla, ibha yeprotheni ingase ilungile ngoba ivame ukuqukatha ushukela ophansi kunalokho, uthi, imigoqo ye-granola noma imigoqo yokusanhlamvu.
Kodwa amaprotheni amabhasela angase abe nama-khalori amaningi, ikakhulukazi uma aklanyelwe abagijimi abadala. Ngisho nezingane kanye nentsha eqhuba okuningi ingaba ngcono ekutholeni amaprotheni avela kwezinye izilwane zokudla, njengama-snacks angenhla futhi, ekudleni, ukudla okunamandla, izinhlanzi, nemikhiqizo yobisi ephansi.