Ukwenza amaprotheni okunempilo kuningi mayelana namafutha ahambisana namaprotheni nezindlela zokulungiselela kunamaprotheni ngokwabo. Bheka imithombo yamaprotheni ephansi emafutheni agcwele, aphezulu kancane emafutheni we-mono nama-unsaturated, futhi alungiswe ngezindlela ezinempilo.
Inhlanzi yezinhlanzi eziphekwe ngelamula kanye nama-almonds yisibonelo sokukhetha okunempilo kwamaprotheni.
Ukubhoboza isifuba senkukhu nokuyiphunga nge-salsa kungaba esinye isibonelo esihle. I-porterhouse steak igcwele amaprotheni kanye nokuthanda ukudla okumnandi, kodwa akuyona enempilo njengezinkukhu noma inhlanzi ngenxa yazo zonke izinhlobo zamafutha ezigcwele ngokuvamile ezitholakala enyameni ebomvu.
Kubantu abaningi, kuwumqondo omuhle ukukhawulela ukudla okubomvu inyama kuphela ukudla okumbalwa ngesonto ngalinye. Ukudla okunomsoco, njengamafu okudla kwasemini, kungumthombo ompofu wamaprotheni, ngoba amafutha nezithako ezisetshenziselwa ukuzenza zihlotshaniswe nomdlavuza, kanti abanye abantu bakhathazeka ngamatshwayo omzimba kanye nezicubu zomqondo.
Yiqiniso, izinhlanzi nezinkukhu kungenzeka zingabi nempilo njalo. Izinhlanzi ezithosiwe noma izinkukhu eziphekiweyo nezinyosi azikhethi kahle amaprotheni ngoba lolu hlobo lokupheka lunezela amafutha angenampilo namakhalori angaphezulu.
Ukudla kungase kuphekwe ku-grill. Le ndlela yokupheka ingaba enempilo uma nje unakekela ukuze ungadli inyama. Sebenzisa ukushisa okungaqondile futhi ukhethe ukusikeka kwenyama ephansi kwamafutha ukuvimbela ukulingana.
Amanye emithombo yamaprotheni enempilo ihlanganisa izithelo, amantongomane, kanye nembewu. Imifino nezinhlamvu nazo ziqukethe amaprotheni. Lezi zitshalo zitshalo ziqukethe amafutha we-polyunsaturated , amanye awo azuzisa impilo yakho. Uzofunda kabanzi mayelana nezinhlobo ezahlukene zamafutha ezifundweni ezimbili ezilandelayo.
Ungakanani Amaprotheni Okudingayo?
Uma udinga amakholori angu-2 000 ngosuku, khona-ke ama-kilojoule angu-300 kuya ku-400 kufanele avele amaprotheni.
Igramu eyodwa yeprotheyini inezinhlamvu ezine, ngakho-ke kusho ukuthi uzodinga amagremu angu-100 weprotheyini ngosuku ngalunye. Ingxenye eyodwa yamaprotheni ingaba amagremu angu-28, ngakho-ke udinga ama-ounces amane amaprotheni usuku ngalunye. Enye indebe yenyama yenkukhu enama-diced ine-45 amagremu amaprotheni noma ngaphansi kwama-ounces amabili. Ama-ounces amathathu we-tuna ekheniwe anama-gramu angu-20 amaprotheni noma cishe amaphesenti amabili kwesisindo samaphrotheni.
Ngakho ubeka kanjani lokhu kube yinani elifanele lezinxenye ? Ukukhonza inyama kunama-ounces amathathu, noma ngobukhulu bekhadi lamakhadi, futhi linama-gramu angu-20 amaprotheni. Enye indebe yobisi olunamafutha aphansi ine-gramu ayisishiyagalombili yamaprotheni. Ama-alimondi ayishumi nambili anama-gramu amathathu amaprotheni.
Vegetarians and Proteins ezingaphelele
Amaprotheni aphelele aqukethe zonke amino acid ezidingekayo, futhi amaprotheni angaphelele alahlekile eyodwa noma ngaphezulu yamino acid ebalulekile. Amaprotheni avela emfuyweni yezilwane aqukethe zonke amino acid ezidingekayo, kodwa amaprotheni avela emithonjeni yemifino ayikho. Lokhu kusho ukuthi ukudla okuncike kumaprotheni okutshala kudinga ukuhlanganiswa okufanele kwamithombo yamaprotheni ukuze uthole okwanele kuwo wonke ama-amino acids ebalulekile.
Abantu abadla njalo inyama, ubisi namaqanda akudingeki bakhathazeke ngokuhlanganisa amaprotheni kusukela inyama, amaqanda, izinhlanzi, izinkukhu kanye nemikhiqizo yobisi zonke ziqukethe amaprotheni aphelele.
Ama-Vegetarians kanye ne-vegans angakhetha amaprotheni ayenezela ukuze athole wonke ama-amino acids ebalulekile.
Isibonelo, izitshalo ziphansi kakhulu ku-amino acid i-lysine ebalulekile, kepha izitshalo ziqukethe inani elikhulu lysine, ngakho-ke okusanhlamvu nezinhlamvu zibhekwa njengezihambisana. Uma udla kokubili okusanhlamvu nosundu phakathi nosuku, uzodla i-lysine oyidingayo.
Nakhu ukuhlanganiswa okunye kwamaprotheni okutshala okuhambisanayo. Akudingeki ukuba bahlanganiswe ngaso sonke isikhathi uma nje uthola okwanele amaprotheni ahlukahlukene ngosuku ngalunye:
- Izinhlamvu kanye nemifino. Zama ubhontshisi omnyama nelayisi.
- Amantongomane kanye nembewu kanye nemifino. Isobho lama-lentil ekukhonzeni ama-alimondi eceleni.
- Ummbila kanye nemifino. Zama i-pinto ubhontshisi ku-corn tortilla.
Kunezinhlanganisela eziningi ezinokwenzeka.
- Zama i-pasta egcwele okusanhlamvu ekhishwa ngama-peas, ama-almonds, ne-Ve-Fat Vegan e-Alfredo Sauce.
- Ubhontshisi obugcwele bekolweni nebhokisi le-peanut uzokunika amaprotheni aphelele.
- Isobho sebhontshisi ne-crackers egcwele okusanhlamvu.
- Ama-tortillas amacembe ngamabhontshisi aphelile kanye nelayisi.
Ukudla kwemifino noma kwe-vegan okuhlanganisa izithelo, okusanhlamvu konke , amantongomane, kanye nembewu kuzonikeza zonke amino acid ezibalulekile. I-protein ye-Soy iyiprotheni ephelele, futhi ukudla i-soy izokunikeza zonke izinto ezidingekayo ze-amino acid.
Umthombo
UMnyango Wezolimo wase-United States, Khetha i-Plate Yami. "Konke Mayelana neQembu lamaProtheni wokudla." http://www.choosemyplate.gov/protein-foods.