Iiprotheni kufuneka zibe khona ekudleni kwakho, ngakumbi ngexesha lokutya. Ziyimfuneko ekuveliseni amandla kunye nokugcinwa kwezicubu ze-muscle kwindawo efanelekileyo. Ukutya kwansuku zonke kwama-30% kufuneka kuveliswe iimveliso zeprotheni zokulahlekelwa kwesisindo. Kukulungele ukunika ukhetho lwakho kwiiprotheni ezivela kwimvelaphi yezilwanyana, ekubeni kunye nabo, umzimba ufumana i-amino acids efunekayo kumntu.
Ziziphi ukutya ozifunayo xa udla ukutya kwiprotheni?
- Ubisi lwebele . Kwi-100 g yalo mveliso, 18.7 g yeprotheni. Inyosi ye-inkuku isisithako esikhulu kwisitya ezininzi. Ukugcina zonke izinto ezinobuncedo kunye neprotheni kubandakanya, lungiselela isifuba isibini okanye kwi-oven.
- ETurkey fillet . Kwi-100 g iqule i-25.4 g yeprotheni. Ukuba awukwazi ukuyidla inkukhu, yifake indawo ye-turkey. Iimveliso ezinjalo zokutya kwiprotheni ziyiluncedo kwaye zifikeleleka kalula. Unokupheka i-turkey ngendlela efanayo nenkukhu.
- I-Beef tenderloin . Kwi-100 g yale mveliso iqulethe i-28 g yeprotheni. Ukusuka kwenkomo kunokwenzeka ukuba ulungiselele izitya ezahlukahlukeneyo eziya kukunceda ukuhlula ukutya kwakho.
- Inkathazo . Kwi-100 g iqule i-17.5 g yeprotheni. Kwiimveliso ezivunyiweyo kunye nokutya kwiprotheni kufuneka zibe khona iintlanzi. Omnye wabameli abasemgangathweni yi-trout, njengoko kunceda ukunciphisa i-cholesterol kwaye uyipheke kakhulu.
- Amaqanda . Kwi-100 g iqulethe i-13 g yeprotheni. Iipaski ezingama-5 zivunyelwe ngosuku, oko kuthetha ukuba inani leprotheni landa kakhulu. Zama nje ukutya enye iprotheni. Amaqanda angabiliswa, atywe, ama-omelets aphekwe, njl.
- I-fat-fat cottage cheese . Kwi-100 g iqule i-16.5 g yeprotheni. Ukusuka kuyo ungalungisa i-cocktail kunye needyuli ezicolileyo neziqhamo. Nika ingqalelo ekupheleni komhla.
Ukutya okuvumelekileyo kunye nokutya kwiprotheni kukunika ithuba lokwenza imenyu epheleleyo yemihla ngemihla.