Ukudla Okunempilo Okuthuthukisa I-Protein Your Inake
Uma ulambile, ukhetha ukudla okulula ngamaprotheni? Ucwaningo luphakamisa ukuthi abantu abadla amaprotheni amaningi usuku lonke banempumelelo enkulu yokulahlekelwa isisindo kunabantu abadla kancane. Ngakho uma uzama ukunciphisa isisindo, akufanele nje ufake amaprotheni ekudleni kwakho , kodwa futhi ekudleni kwakho.
Inkinga ukuthi eziningi zokudla okunamaprotheni nazo ziphakeme ngamafutha, kilojoule, noshukela.
Ezinye zenzelwe abagijimi abazama ukuthola isisindo futhi amanye okudla okunamaprotheni amaningi awanempilo. Ngakho-ke i-dieter yokuyenza ini? Sebenzisa lezinhlu ukuze uthole ukudla okunampilo, okuphansi kwekhalori ngeprotheyini.
I-Healthy, I-Quick Snacks ne-Protein
Uma usendaweni futhi udinga ukuthola ukulunywa okusheshayo, akudingeki ukuba uye esitolo se-vitamin esicacile. Uzothola ukudla okuncane okunempilo, okuphezulu-amaprotheni ekudleni kwakho kwendawo noma esitolo esikahle. Bheka noma iyiphi yalezi zinto ezinempilo, ezilula.
- Iqanda elibilisiwe elinzima
- Sushi noma i-sashimi
- Yenkomo Jerky
- I-cottage ushizi
- I-yogurt yama-Greek engenamafutha noma ephansi (okungenayo i-unsweetened engcono ukugwema ushukela oweneziwe)
- I-Edamame
- Ama-alimondi noma ama-walnuts (nje esincane)
- Ubisi lwe-Skim noma ubisi ubisi lwe-ushokoleta (ophakeme ushukela)
- I-Peanut noma ibhotela le-almond nama-crackers aphansi (njenge-Wasa) noma yonke into yokugcoba okusanhlamvu
- I-saladi ye-quinoa yokudla ne-go nge-veggies
Uzothola ukuthi ezinye zokudlela zokudla okusheshayo, njengeJamba Juice, yenza ama-smoothies alula ukubamba futhi ahambe.
Qaphela, kodwa, ngoba ezinye iziphuzo ziqukethe ushukela owedlula ukwedlula amaprotheni futhi zingadula kalula ukudla kwakho. Qiniseka ukuthi uhlola idatha yokudla ngaphambi kokuyalela.
I-smoothies ehlanganisiwe ingaba isiphuzo esinempilo, esilungile namaprotheyini, kodwa qaphela ukuhlola ilebula ye-Nutrition Facts ngaphambi kokuthenga. Amanye amaprotheni asebhodleleni ayazwakalisa ama-juice ezithelo ukuze kukhulise ubumnandi.
Umphumela wokuphela wukuthi uthola ushukela oweneziwe ngaphandle kwe-fibre kanye namaprotheni angaphansi.
Amaprotheni amaningi aphansi-ikhalori ayadla
Ngokuhlela okunye nokuthenga okuhlakaniphile, ungagcwalisa isiqandisisi sakho futhi usebenzise ama-protein wokudla okuphephile. Ungenza ngisho namaprotheni amabhafu nezinye izinto zokudla okulula ukuze ulondoloze imali. Uma unezinketho ezihlukene zokuphuza amaprotheni alungile sonke isikhathi, kulula ukusibamba uma ulambile. Khona-ke ngeke ube namathuba okuhamba ngezinyathelo zokudla okuncane okunomsoco ezifana ne-chips nama-cookies.
- Amaprotheni Okunambitheka Amaprotheni Okudinga I-Dieters
- Amaprotheni Okunakekelwa Okungenawo Olodwa Ukugcina KuFrijidi Yakho
- Indlela Yokwenza I-Smoothie: Ama-Dos and Don'ts
- Indlela Yokunciphisa Amakholomu Amaqanda Aphethwe Kanzima
- Indlela Yokwenza Amaprotheni Yakho Amakha
- 24 Amaphrotheni E-Eggless High Asheshayo
- Amaprotheni aphilile wezingane
Okokugcina, uhlale ukhumbule ukuthi nakuba amaprotheni akusiza ukwakha imisipha enomzimba futhi avuselele umzimba wakho , amaprotheni amaningi akuzona njalo kangcono. Yidla inombolo efanele yamakhilogremu ngosuku ngalunye kanye nesamba esifanele samaprotheni ukuze ulahlekelwe isisindo futhi ugcine amakhilogremu avulekile.
Imithombo:
UGeorge A. Bray, MD; USteven R. Smith, MD; ULilian de Jonge, i-PhD; Hui Xie, PhD; UJennifer Rood, i-PhD; Corby K. Martin, PhD; UMarlene Iningi, PhD; I-Courtney Brock, i-MS, i-RD; USusan Mancuso, i-BSN, i-RN; ULeanne M. Redman, PhD. "Impumelelo yeProtheni Yokudla Okuqukethwe Ukutholakala Kwesisindo, Izindleko Zamandla, Nokubunjwa Kwamzimba Ngesikhathi Ukudla Okudliwayo." I-Journal of the American Medical Association 2012; 307 (1): 47-55.
U-Russell J de Souza, uGeorge A Bray, uVincent J Carey, uKevin D Hall, uMeryl S LeBoff, uCatherine M Loria, uNancy M Laranjo, uFrank M Sacks, uSteven R Smith "Imiphumela yezinguquko ezingu-4 zokulahlekelwa kwesisindo ezihlukene ngamafutha, amaprotheni, kanye ne-carbohydrate ngobuningi bamafutha, ubukhulu obunamafutha, izicubu ze-adipose ezibonakalayo, namafutha ashubile: imiphumela evela ku-POUNDS LOST trial. " I-American Journal of Nutrition Clinic January 18, 2012.
Andrea R. Josse, uStephanie A. Atkinson, uMark A. Tarnopolsky, uStuart M. Phillips. "Ukwandiswa kokusetshenziswa kwezidakamizwa zezilwane kanye namaProtheyini ngesikhathi sokulahlekelwa kwesisindo sokudla nokuzivocavoca umzimba kukhuthaza ukulahlekelwa kwezimpahla zamathambo kanye nokutholakala kwamafutha amaningi kunabesifazane abangaphezu kwamandla omzimba kanye nabesifazane abakhulu kakhulu." I-Journal of Nutrition July 20, 2011.
I-Phillips SM, i-Zemel MB. "Impumelelo yamaprotheni, izingxenye zobisi kanye nokulinganisela kwamandla ekwandiseni umzimba." I-PubMed.gov 2011; 69: 97-108.
ULisa A Te Morenga, uMegan T Levers, uSheila M Williams, uRachel C Brown noJim Mann. "Ukuqhathaniswa kwamaprotheni aphakeme kanye nokudla okuphezulu kwesisindo-ukulahlekelwa kwabesifazane abanengozi engozini ye-syndrome ye-metabolic: isilingo esihleliwe." Umthombo Wokudla Ngo-Ephreli 2011.