Amaphrotheni angase akhulise umetabolism futhi anikeze ezinye izinzuzo zokulahlekelwa kwesisindo
Ingabe yisikhathi sokuzama ukudla okuphezulu kwamaprotheni ukulahlekelwa isisindo? Abaningi abadla okunempilo badla amaprotheni ukuthuthukisa umzimba. Futhi ukudla amaprotheni kunikeza nezinye izinzuzo zokulahlekelwa kwesisindo kanye. Kodwa ngaphambi kokutshala noma yisiphi isikhathi noma imali ekudleni okuphezulu kwamaphrotheni ukuze ulahlekelwe isisindo, qiniseka ukuthi uthola amaqiniso mayelana namaprotheni ukuqinisekisa ukuthi uhlelo lwakho luphumelele.
Kungani Kudla amaprotheni for Lossight Weight?
Ukudla ukudla okubandakanya amaprotheni amaningi anempilo kunika izinzuzo ezimbalwa uma uzama ukunciphisa umzimba.
- Amaprotheni akusiza uzizwe ugcwele. Kufaka amaprotheni ekudleni kwakho kanye nokudla okulula kungakusiza uzizwe ugcwele futhi unelisekile ngemuva kokuthi usuqedile ukudla. Lo mzwa wokugcwala ungakusiza ukuba udle kancane usuku lonke .
- Amaprotheni akha imisipha. Amaprotheni akusiza ukwakha nokugcina ubuhlungu bemisipha. Umzimba oqinile awugcini nje ukwenza ngcono emisebenzini yonke yansuku zonke, kodwa imisipha eyakha isithombe esithakazelisayo ishisa amakholori amaningi kunamafutha, ngisho nokuphumula.
- Ukudla amaprotheni kungathuthukisa ukudla kwakho. Uma uhlela ukudla eduze komthombo onamaprotheni , unesikhala esincane epulatifeni yakho yokudla okungenempilo. Futhi ukufunda ukufunda izinhlobo ezahlukene zamaprotheni kungenza ngcono nokudla kwakho kanye. Uma udla i-tuna, isibonelo, awuzuzi nje kuphela ku-protein ngaphakathi kwezinhlanzi kodwa nawe uyazuza emanzini enempilo ahlinzekayo .
- Ukudla amaprotheni kushisa amakholori amaningi. Ushisa amakholori ambalwa uma udla amaprotheni ngoba umzimba wakho kufanele usebenze kanzima ukuhlafuna nokugaya ukudla. Ososayensi bathi lokhu kuyimpumulelo yokudla . Khumbula, kodwa, ukuthi inani lamakholori engeziwe alincane ngakho-ke akufanele udale uhlelo lonke lokulahlekelwa isisindo olusekelwe kulolu sizo kuphela.
Zingakanani amaprotheni ayenciphisa isisindo?
Noma yikuphi ukudla okunempilo kokulahlekelwa isisindo noma kahle kufanele kubandakanye ukulinganisela kwamafutha enempilo, ama-carbohydrate, namaprotheni. Inani lamaprotheni okufanele ulidle lincike ezintweni ezimbalwa ezihlanganisa iminyaka yakho, ubulili, usayizi womzimba, kanye nezinga lomsebenzi.
Abantu abadala abanempilo, isabelo sokunconywa sokudla samaprotheni (RDA) ngu-.8g / kg / ngosuku.
Lokhu kusho okungenani nsuku zonke kufanele udle kancane kancane kunegremu eyodwa yeprotheni ngayinye kilogram yesisindo somzimba. Isibonelo, uma ulinganisa amapremu angu-68 kufanele udle okungenani amagremu angu-54 weprotheyini ngosuku ngalunye.
Uma uvivinya umzimba, ungase uthande ukudla amaprotheni amaningi. Isitatimende sesikhundla esakhiwe yi-Academy of Nutrition and Dietetics (AND) Abadokotela baseCanada (DC), ne-American College of Sports Medicine (ACSM) batusa ukuthi umzimba kumele udle phakathi kuka-1.2 - 1.7 amagremu amaprotheni kilogram ngayinye yesisindo somzimba ngosuku .
Kodwa uma lezo zinombolo zikushiya udidekile, ungakhathazeki. Kukhona indlela elula yokuthola ukuthi ingakanani amaprotheni ayidla ukuze ulahlekelwe isisindo futhi ugcine umzimba wakho uphilile. Imithombo kaHulumeni kanye nochwepheshe bezokudla bancoma ukuthi udle phakathi kuka-10-35% wama-calories akho konke kusuka kumaprotheni.
Uma usebenzisa uhlelo lokusebenza lokulandelela ikhalori noma iwebhusayithi ukuze ubale amakholori , kulula ukuhlola ukudla kwakho kwamaprotheni nsuku zonke. Cishe zonke izithakazelo zokudla ezidumile ngokuzenzakalelayo futhi zibala amagremu amaprotheni futhi futhi iphesenti lama-kilojoule avela amaprotheni.
Ukudla Okuphezulu-Amaphrotheni Ukulahlekelwa Isisindo
Ngakho-ke amaprotheni aphezulu adla yini okungcono ekulahlekeni kwesisindo? Nakuba i-dieters eminingi ilahlekelwa isisindo ngokuphumelelayo kuma-high-protein diet ezifana ne- Atkins noma i- South Beach Diet ethandwayo, ayisebenzi ngaso sonke isikhathi kuwo wonke umuntu.
Ukudla okuphezulu kwamaprotheni ngokuvamile okuncoma ukuthi ngaphezu kwama-20% wamakhilori akho aphelele avela amaprotheni. Izwakala inengqondo, akunjalo? Kodwa, uma udla amaprotheni amaningi, lokho kusho ukuthi udla ama-carbohydrate engaphansi ukugcina ama-calorie akho ngokulinganisela. Nge-dieters eminingi, ukudla izithelo ezingaphansi, isinkwa, kanye ne-pasta kunzima futhi bayeka uhlelo lwabo njengomphumela.
Ukudla okungcono kunakho konke okuwukudla okusemandleni akho. Kwezinye ze-dieters, lokhu kuyipulani eliphezulu yokulahlekelwa kwesisindo samaprotheni. Uma udla amaprotheni amaningi kukusiza ukuba udle kancane usuku lonke futhi wakhe umzimba oqinile, osebenzayo ngakho-ke kungase kube uhlelo olungcono kakhulu kuwe.
Kodwa khumbula ukuthi ama-kilojoule abaluleke kakhulu uma uzama ukunciphisa. Ngakho thola ama-calories akho konke kanye namaphrotheni ukuze ulahlekelwe isisindo futhi ugcine amakhilogremu avulekile.
Imithombo
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