Kuzo zonke iiprotheyini zondlo lwezemidlalo mhlawumbi zidume kakhulu kwaye zithandwa. Nangona kunjalo, oku akuthethi ukuba kuyimfuneko kuwo wonke umntu. Umzimba wesetyhini ngeendlela ezininzi uhluke kumzimba wesilisa, kwaye kuyafaneleka ukuba uqaphele kwaye uqaphele ekukhethweni kwawo.
Ezemidlalo zondlo: iprotheni
Iprotheni, iprotheni, njengomthetho, ivelisa kwi-soy, intlanzi, inyama. Ngokuqhelekileyo kuveliswa ngefowuni yamandla okanye umxube weenkcazo. Njengoko uyazi, yiprotheni eyona nto yokwakha izihlunu, ngoko ukuba ufuna isidlo sezemidlalo esijoliswe ubunzima beemisipha, ngoko oku kukhethwa kwakho.
Musa ukucinga ukuba ezemidlalo zondlo , zithathwe emva koqeqesho, ziya kuyenza ngokukhawuleza. Umzimba womntu unesisipha somzimba kwaye unamafutha. Iimpawu ezininzi ze-muscle - i-fat fat is spent during exercise. Yaye ukuba i-fat is something badly set aside kwiindawo ezinengxaki, ke izihlunu ziyisiseko sendawo enhle, ehlelwe kakuhle.
Ngokufanelekileyo, kufuneka uqale ulahlekelwe isisindo ngokususa amafutha amaninzi kwaye emva kokuba uthathe iprotheni, ukwenzela ukuba usebenziso luza kunika i-muscle gain. Ngokuqhelekileyo, ezi zigaba zidibeneyo, ukwenzela ukuba izicubu ze-muscle zitshintshe i-fat. Ukutya okukhethekileyo kwiprotheni kukuvumela ukuba uphucule iziphumo.
Ukutya kwezondlo kukunyusa amandla
Nangona iiprotheni zizibonakalise njengempilo yokutya yokukhula kwemisipha, ukwamkelwa kwee-cocktail kunye nemivalo kunceda ukwandisa amandla nokunyamezela. Into eyona nto kukuthatha izongezelelo ezinjalo kwisilinganiso esifanelekileyo.
Ngendlela, iprotheni inefuthe elincomekayo elincinci. Iiprotheyini ziphazamisa ukuphuhliswa kwe-osteoporosis, inceda ekuphuculeni umsebenzi wezintso kwaye inceda ukulwa nezinye iintlobo zomhlaza, kuquka nomhlaza wesifuba. I-protein intake iyakwandisa izinga le-estrogen, ihomoni yebhinqa, ekuvumela ukuba ukwazi ukujamelana nesifo senhliziyo, ukunyamezeka nokuze uphucule ukusebenza
Ezemidlalo ukutya okunomsoco: okungcono
Iimarike zentlalo yanamhlanje zinikeza iprotheni ecocekileyo esekelwe kumaqanda, ubisi okanye i-soy, kunye neendlela ezahlukeneyo zokudibanisa, kuquka iivithamini kunye nama-amino acids. Ngokuqhelekileyo ukhetha ngokubhekelana nokunyamezela komntu ngamnye, kunye nesiseko sengqondo. Ukhetho lunokunceda kunye nomqeqeshi ophambili.
Kodwa ungakulibali ukuba kusekho ikhetho njengokuba ukwandisa inani leprotheni yangokwemvelo kwisondlo sakho endaweni yeeprotheyini. Kule nto kufuneka udle intlanzi, inyama, iinkukhu, iimbotyi, i-soy, i-cottage shizi, iimveliso zobisi, i-nut, i-tofu, amaqanda imihla ngemihla.