Lungisa Ukudla: Ukudla aqukethe amaprotheni

Kuyacaca ukuthi endaweni kuqala namaprotheni kudingeka abasubathi abafuna ukwakha muscle ukunikeza imisipha yakho operation okuvamile. Yize kunjalo, uma kabi, kunalokho, kushe amafutha, yingakho kungenzeka ungatholi umphumela oyifunayo. Futhi lokhu okubalulekile kakhulu inquma isimo izinwele zethu kanye nezinzipho. Imikhiqizo, equkethe amaprotheni, ukuvumela umzimba secrete hemoglobin eyanele, okuyinto ehilelekile supply amaseli nomoya-mpilo. nabo ngcono ukusebenza amasosha omzimba womuntu. Kubhekwe ewusizo kakhulu isilwane amaprotheni. Lezi zihlanganisa inhlanzi, amaqanda, inyama nemikhiqizo yobisi.

Indlela ohlukeneko ukudla amaprotheni

Zonke ukudla, equkethe amaprotheni, zingahlukaniswa zibe amaqembu amaningana ngokuvumelana inombolo yabo ngalinye amagremu 100 umkhiqizo:

• amaprotheni amaningi. Okuqukethwe kuka-15 amagremu amathathu amaprotheni. Lokhu inyama, cottage shizi, ushizi, inhlanzi, amantongomane, soy kanye nemikhiqizo emabhontjisi.
• Amaphrotheni equkethe ezingeqile kwezingama-10 grams. Lezi zihlanganisa amaqanda, ezinye isoseji kanye nenyama imikhiqizo, kanye pasta.
• Low-amaprotheni aqukethe 5-9 kuphela amagremu amathathu amaprotheni. Yilesi isinkwa, irayisi, amazambane.
• Low-amaprotheni. Okuqukethwe amaprotheni - 0,4-1,9 kuphela amagremu. Lezi zihlanganisa isikhunta, cishe yonke imifino kanye amajikijolo.

Uhlu imikhiqizo, aqukethe amaprotheni

Yiqiniso, ngokwezinga elithile cishe noma yimuphi umkhiqizo kuyinto amaprotheni, kodwa sikunikeza uhlu, lapho ibanjelwe e nenani elikhulu.

1. wenkukhu. Ithanda inkukhu, ngoba kuba njalo kulula ukugaya. White inyama ubhekeni sihlanganisa futhi inhlanganisela amaminerali namavithamini adingekayo ukuze umzimba womuntu.

2. Inhlanzi. Lo mkhiqizo isacuketse Amino acid methionine, calcium one-fluoride, okuyizinto ikakhulukazi umzimba kudingekile ezikhulayo. Isilinganiso amaprotheni namafutha kuyahlukahluka ngaphakathi kwemikhawulo sasivumela ububanzi. Kukhethwa kunazo ayethanda kungaba inyama hake, Pike, izimfanzi, grouper, izinkalankala kanye carp.

3. Amaqanda. Ziyakwazi sasivumela non-caloric (of 13-15 kcal isikhuphasha ngalinye) futhi kugaywe kalula. Kungcono uwasebenzise ifomu okuphekiwe, kulesi simo, futhi ngcono ukusebenza isimiso sokugaya ukudla bungene.

4. Ushizi. Lesikahle kungaba uhlobo kanzima, equkethe amaprotheni (kufika ku-30%). Lo mkhiqizo ophelele Ukudla kanye nezemidlalo umsoco, futhi ulisebenzise eMkhandlwini ngaphambi Amazing.

5. Ikotishi ushizi. By endleleni, lapha akunakubangelwa neminye imikhiqizo eminingi yobisi. Ephansi fat ushizi, equkethe amaprotheni kanye carbohydrate (18 futhi 1.8 amagremu ngokulandelana), okuxubile kangcono ne-yogurt noma yogurt for ukumuncwa kangcono.

Yiqiniso, lolu hlu lincane kakhulu. Kungenzeka futhi ukuba nifaka ezihlukahlukene okusanhlamvu, amantongomane imidumba. Lapha kuba konke kuncike okuthandayo. Ngekusetjentiswa yansuku zonke ukudla, equkethe amaprotheni, ungakhohlwa mayelana oversaturation komzimba lo mkhiqizo, ngoba libuye libe khona imiphumela yako emibi, kanye ukuntuleka kwayo. Konke kufanele abe ngendlela ethile. Ungakhohlwa mayelana amafutha kanye carbohydrate. Futhi by the way, kungcono ukuba ezihlukahlukene amaprotheni.