Enye yezona zixhaphakileyo kwaye zisebenza ngeprotheni yokutya. Akunceda nje ukunciphisa umzimba, kodwa ukuphucula umzimba. Kukho iintlobo ezininzi zokutya okunjalo okutya kunye neempawu zayo kunye nemithetho. Qinisekisa ukuqwalasela ukuchasana okukhoyo kunye nokuvavanya ingozi ngaphambi kokuba uyisebenzise.
Ukutya okuneprotheni
Ukusuka egameni akukobunzima ukuqagela ukuba ukutya kusekelwe ekusebenziseni ukutya okunotye kwiiprotheni. Ngenxa yokuba ukusetyenziswa kwee-carbohydrates kunye namafutha kunciphisa, umzimba uqala ukuchitha iindawo ezigcinwe. Ukutya kweprotheni yeveki akusebenzi kakuhle, kuba amanzi angaphezu kwamanzi adluliselwa emzimbeni, ngoko kuyacetyiswa ukuba uyigcine iintsuku eziyi-14. Iinjongo eziphambili zenkqubo enjalo yamandla:
- Kukho ukulahlwa kwamanzi amaninzi, okubalulekile ekunciphiseni i-edema kunye nokubonakaliswa kwe-cellulite.
- Ngethuba lokulahlekelwa kwesisindo, umzimba uhlala ungenawo ucocekile, kodwa ubunzima bomzimba, kwaye ngoko, xa kukho ukutya kwiprotheni, oku akunakwenzeka.
- Ekubeni ukutya kukuqhekeza kwaye iprotheni igxothwa ixesha elide, umntu akanakukhathazeka ngokuhlushwa kwindlala.
- Okufanelekileyo kukuchaphazela ukutya okunjalo kwisenzo senkqubo yesifo, esinceda ukujamelana nokusileleka kunye nokukhathazeka okubi.
- Ukutya kwiprotheni, iziphumo zazo ngokuqinisekileyo ziya kukunceda, iiveki ezimbini ziya kunceda ukukhupha i-5-8 kg.
Iiprothest Diet - Imveliso
Kukho uluhlu oluthile lwemveliso enqatshelwe ukutya kwiprotheni yokutya, kwaye oku kusebenza kuzo zonke iinketho ezikhoyo. Kubalulekile ukukhuphela iimveliso zepuphu, kubandakanya isonka esipheleleyo, iiskese, iziphuzo ezinxilisayo kunye ne-carbonate, kunye neziqhamo ezinomsoco. Kubalulekile ukuqonda oko kukutya kwiprotheni kukuthi, yintoni ongayidla, ukuyihlonela, kunye noko kungenjalo. Imveliso efanelekileyo kakhulu iboniswe ngezantsi.
Iprotheni yokutya - Imenyu
Wonke umntu unelungelo lokuzimela ngokuzimeleyo imenyu yakhe, enikwe imigaqo eyisiseko. Imenyu yeveki yokutya kwiprotheyini kufuneka iguquke ukuze kungabi nqwenela ukutya into enqatshelwe. Ukwenza kube lula ukwenza ukutya, qwalasela le mizekelo elandelayo.
Ikhefu lokukhetha:
- Amaqanda abilisiwe kunye nekhofi okanye itiye ngaphandle kweshukela;
- 1 tbsp. i-kefir kunye ne-cookies e-oatmeal e-2;
- i-cottage cheese kunye netiyi okanye ikhofi ezingenasiphunga.
Iintlobo zeesibini zokudla kwasekuseni:
- i orange;
- 2 kiwi izithelo;
- apula.
Izondlo:
- intlanzi ngesonka;
- ikhwekhwe le-turkey kunye ne-5 tbsp. iipuni zeerayisi ebomvu;
- tofu, ebhakakwe yimifuno.
Izinketho kwi-snack:
- ijusi elitsha;
- ibhinqa elivuthayo;
- i-cottage cheese.
Izinketho zokutya:
- inkukhu kunye nesaladi yemifuno;
- zokutya zaselwandle kunye ne-asparagus;
- ikladidi yekhabishi kunye ne-veal veil.
Iprotheni yokutya ukulahleka kwesisindo
Kukho imithetho emininzi apho le ndlela yokulahlekelwa isisiseko isekelwe:
- Ukugatya ngokupheleleyo amanqatha akakwazi, kuba unokuchaphazela imeko yomzimba. Umgangatho wemihla ungapheli kwi-30 g.
- Iiprotheyini zokutya ukulahleka kokuncipha kukuvumela ukuba udle ukutya kunye ne-carbohydrate enzima kuze kube semini.
- Imifuno kunye neziqhamo zinokuba zizinto ezincinci, kodwa apha iziqhamo ezinonophelo nezisityambo kufuneka ziphetshwe.
- Ukutya kwiprotheyini kuthetha ukutya okuxubekileyo, oko kukuthi, ukutya ngexesha eliqhelekileyo. Akukhuthazwa ukuba udle ngaphambi kokulala.
- Kubalulekile ukusela amanzi amaninzi imihla ngemihla, ukwenzela ukuba umlinganiselo wemihla kufuneka ube ngama-1.5 ilitha.
Ducane Protein Diet
Le ndlela yindlela ethandekayo yokulahlekelwa yindleko kunye nokuphulukana, okunceda ukuvuselela indlela yokutya, ukunciphisa umzimba nokuwubamba. Ukutya kwiprotheni ye-Ducant inezigaba ezine:
- Ukuhlaselwa . Esi sigaba siphelela iintsuku ezintlanu kwaye ungaphonsa kwi-5 kg. Ngeli xesha, inyama ephantsi kunye neentlanzi, isibindi, amaqanda, imifino kunye nokunye okunjalo kuvunyelwe. Kubalulekile ukusela amanzi amaninzi.
- I Cruise . Esi sigaba sigcina iveki kwaye nanko kukho enye indlela: olunye usuku kufuneka libe yiprotheni kuphela, kwaye ilandelayo idibanise iiprotheni nemifuno, njalo njalo.
- Ngenye indlela . Ubude bexesha elilandelayo lixhomekeke kwinani leekhilogram. Ukuba nalo ngeli xesha "ukunciphisa" kwandiswe ngo-10: ukuba i-8 kg iphoswe, ke i-8x10 = iintsuku ezingama-80 ngeli nqanaba liya kuhlala. Kuya kwiiprotheni kunye nemifuno, yongeza isiqhamo, kwaye ungadla iinqwelo ezimbini zesonka ngosuku, kunye neenkonzo ezimbalwa zeebhatate okanye irayisi ngeveki. Kanye ngeveki, cwangcisa usuku lweprotheni.
- Uzinzo . Esi sigaba sigcina ubomi bakho bonke. Ukutya kufuneka kube nempilweni, kodwa nganye iveki yenza ngexesha elifanayo ngosuku lweprotheni.
Iprotheni-carbohydrate yokutya
Le ndlela yokondla isekelwe ekutshintsheni kweeprotheni kunye ne-carbohydrates, ebangela ukutsha kweoli egciniweyo, kodwa ubuninzi bomzimba bugcinwa. Ukutya kweprotheni, okupheka kwayo okungekho imveliso kunye ne-carbohydrate elula, isekelwe kwimigaqo elandelayo:
- Umhla wokuqala uxutywe, oko kukuthi, ukutya kukuquka iiprotheni kunye ne-carbohydrate, iiprotheyini ezimbini zeentsuku ezilandelayo, kunye neyesine-i-carbohydrate.
- Ngeentsuku ze-carbohydrate, sebenzisa izithelo ezingenasiphunga, i-muesli kunye nobusi, izityalo, isonka kunye nemifuno.
- Ukutya kweprotheni kunye ne-carbohydrates kunceda ukunciphisa umzimba kunye nokwakha ubunzima besisu . Kwimeko yesibini, kufuneka udibanise ngokuphangaleleyo kwimidlalo.
Ukutya kweprotheyini-yemifuno
Qaphela oku kukutya okungaphezulu kweentsuku ezingama-20 akunakwenzeka kwaye ngelo xesha kuya kuba nako ukuphosa ukuya kwi-5-8 kg. Imveliso yamaprotheni, imifuno kunye neziqhamo zisetyenziselwa ukwenza isantya. Ukutya kwiprotheni-vitamin kuqulethe imigaqo:
- Ukuze ufumane umphumo, kufuneka ulandele ukutshintshwa: iiprotheyini ezimbini kunye neentsuku ezimbini neziqhamo zemifuno.
- Imifuno ingadliwa yonke into kodwa iifatates, ize ifune nokutya izithelo ezimnandi, umzekelo, iibhanana, iimango kunye neidiya.
- Gcina ukutya okuxutywayo, kunye neziqephu kufuneka zibe zincinci.
- Imifuno inga kudliwa ngokungenamkhawulo, kodwa iziqhamo zimbalwa kwaye zifana nezidyuli. Kukulungele ukuwadla ngokutsha.
- Xa iiprotheni iintsuku, kufuneka uphuze 1.5 ilitha yamanzi kunye nemifuno - 2 ilitha.
Ukutya okunamafutha eeprotheni
Abaninzi banokumangalisa kwiiprotheni kunye namafutha, ngokukodwa ekudleni, kodwa umfama wezilwanyana wasePoland uKvasnevsky wachitha iminyaka engama-30 yophando, emva koko wafika kwisigqibo sokuba oku kudibanisa kakuhle ukulahlekelwa isisindo. Ukongezelela, ngoluvo lwakhe, oku kukudla okunesondlo seprotheni kwisistim semisipha yomzimba. Amafutha abe ngumbane wamandla angundoqo, kwaye abuye aqalise iindlela zokusetyenziswa kwe-glycogen. Kukho imithetho emininzi kule ndlela yokutya:
- Kuthabatha ukutya akufanele kube ngaphezu kathathu ngosuku, ugweme ukutya. Amafutha aza kukunceda uzive ugcwele, ngoko awuyi kuba neendlala.
- Emva kokutya, thabatha imizuzu eyi-15. ukuphumla, kunye nemidlalo inokwenziwa kuphela emva kweeyure ezimbalwa emva kokutya.
- Ukutya kwiprotheni kunye namafutha akufaki i-cellulose, i-nafta kunye ne-bran.
- Kulo menyu kuvunyelwe ukuba kufakwe amafutha: ibhotela, isinqumelo, inhlanzi enamafutha kunye nenyama, kunye nemveliso.
Iprotheni yokutya ne-IVF
Inkqubo ye-IVF iyinkimbinkimbi kwaye iyingozi. Isiqhamo sathande, kwaye lona wesifazane wayekwazi ukuzalela umntwana, wacetyiswa ukutya okukhethekileyo kwiprotheni. Iingcali zokuzala zicebisa zonke izigulane zazo ukuba zilungele ukutya. Ukutya kwiprotheni ngexesha le-IVF lijolise ekuncedeni umzimba ukuba wenze ama-ovules apheleleyo kwaye uphephe imiphumo emibi kunye neengxaki. Isekelwe kwimimiselo enjalo:
- Isiseko sokutya siyimveliso yamaprotheni, inani elifanele libe ngama-40%. Kunconywa ukuba ukhethe ukhetho lwamaqanda abamhlophe, inyama yokutya, i-cottage shiese, ushizi, iimveliso zobisi, iintlanzi kunye neentlanzi zaselwandle. Kungcono ukuba iprotheni yemifino iya kudlula iprotheni yezilwanyana.
- Inani elilinganayo, eli li-35-40% libhekiselele kwimveliso enomdaka we-carbohydrate enomlinganiselo ophantsi we-glycemic index. Ukwenza oku, ekudleni kubandakanya okusanhlamvu, izithelo ezingenasiphunga, imifuno kunye nemveliso eyahlukeneyo.
- Okubaluleke kakhulu kukutya okunotye kwi-fiber, ebalulekileyo ekusebenzeni kakuhle kwephepha lokutya. Kusemifuno, iziqhamo, izityalo kunye nezityalo.
- Ukutya kwiprotheyini kufuneka kukunike loo mfazi iivithamini neemaminerali eziyimfuneko. Ku luncedo ukubandakanya kwimenyu yendalo yentshisi, izantyambo, izithelo ezomileyo njalonjalo.
Ukutya kweprotheni xa ukhulelwa
Kubalulekile ukuqonda ukuba abafazi kwiimeko baqatshelwa ngokuthe ngqo ukuba basebenzise ukuhlukahluka okuqhelekileyo kokutya kwiprotheni. Kubo, kukho ukhetho oluhle, olubhekiselele ekugatheni i-carbohydrate ekhawulezayo. Ngokuphathelele izithelo ezingenasiphunga, okusanhlamvu kunye nemifuno, apho kukho i-carbohydrates efanelekileyo, kufuneka idliwe kwisiqingatha sosuku. Ukutya kwamaprotheni kubhinqileyo abakhulelweyo kubalulekile kuba umntwana ufuna iiprotheni, ngoko ke inani labo kufuneka likhule kancane kancane. Kwi-trimester yokuqala, ama-65-85 amagremu ngosuku aya kuba nelanele, kwaye ngasekupheleni kwe-110-125 g. Kukho imithetho yokutya emininzi:
- Ekudleni kufaka iimveliso zobisi ezinomuncu.
- Ku luncedo ukuxhomeka kwiintlanzi nakwivenkile zaselwandle.
- Kubalulekile ukusela amanzi amaninzi kwaye ungakhathazeki malunga nobuqhetseba kufuneka uphuze 1-1.5 ilitha.
- Gxila kwisondlo esincinci (ukutya oku-5-6).
Iingxaki zokutya kwiprotheni
Kunzima ukufumana indlela efanelekileyo yokulahleka kwesisindo, esingenakho ukuphazamiseka. Ingozi yokutya kwiprotheni yile ndlela ilandelayo:
- Abantu abasebenzisa ixabiso elikhulu leprotheni bahlala bejongana nale ngxaki njengokuqhaqha. Ukuze ukwazi ukujamelana nale nto, kufuneka uphuze amanzi amaninzi.
- Kukho ukuxhamla kwemveliso yokubola. Isisombululo kule ngxaki sifana nelo lidlulileyo.
- Mhlawumbi ukubonakala kokuphefumula okubi, iingxaki ezinwele kunye nekhumba.
- Sebenzisa ukutya kweprotheni kuphela ngabantu abangaphantsi kwama-35-40 ubudala ubudala kunye nezifo ezingapheliyo.
- Akukhuthazwa ukuba ulandele ukutya okungaphezu kweeveki ezimbini, njengoko ukhulula kakhulu iintso kunye nesibindi.
- Ukuba uthembele kwiiprotheni zemvelaphi yezilwanyana, ngoko ke kunokubangela ukwanda kwe-cholesterol.
- Ukugqitha kwamaprotheni kwandisa ukwanda kwegazi, kwaye oku sele kwandisa ingozi yamacenge egazi.
Ukutya kweprotheni - ukuchasene
Kukho uluhlu oluthile lweemeko apho kuvunyelwe ukusetyenziswa kokutya kweprotheni. Kwimeko enkulu, oku kusebenza kubantu abanobunzima bokugaya kunye nokwenziwa kokutya kwamaprotheni. Ukutya kwiprotheyini kunye nezinye izinto ezahlukahlukeneyo zokutya okunjalo akuvumelekile kwi-thrombosis, gout, izifo zesisu kunye nezifo zengqondo. Ukutya okuninzi kwiprotheni ekudleni akusinqweneleka kubadala, abancinci nabantwana abaneminyaka engaphantsi kwe-16 ubudala. Ukuba ngexesha lokutya kwakukho izilwanyana, kufuneka uhambe ugqirha.