Kuzo zonke iintlobo zeeprotheyini ezikhoyo okwangoku, iprotheni yeqanda ebhekwa njengeyona nto ibhetele, ukudibanisa ubuninzi bexabiso le-biological kunye nokusebenza ngokubanzi. Le yile mveliso yodwa equlethe uluhlu olupheleleyo lwezondlo eziyimfuneko kumzimba womntu.
Iprotheni yeqanda elimhlophe
Kubalulekile ukuba uqaphele ukuba i-amino acids epheleleyo ifumaneke kuphela kwiqanda elipheleleyo, elinamaprotheni kunye namafutha. Nangona kunjalo, ngokusebenza, abagijimi, njengomthetho, basebenzisa kuphela i-egg white, kuba i-yolk iqukethe amafutha. Ngakolunye uhlangothi, oku kuyindlela efanelekileyo, kwelinye - ngenxa yolu khetho, ininzi enkulu inzuzo yokufumana ukutya kwamaqanda ilahlekile.
Amaqanda amhlophe aqulethe i-11 g yeprotheni nganye kwi-100 grams. Kwaye oku kuthetha ukuba umdlali, ofuna ukufumana i-110 gram yeprotheni, kufuneka adle iikhilogram yamaqanda abamhlophe. Oku kunzima, kuqwalasela into yokuba oogqirha abayicetyisi ukuba bahlanganyele emaqanda kwaye batye ngokufanelekileyo ukutya okungaphezulu kwezi-3 ngosuku.
Kufanelekile ukuba sicinge ukuba iprotheni yeqanda eliluhlaza ligalelwe kuphela ngama-50-60%, xa iiprotheyini ezifanayo, kodwa kwindlela ebilisiwe ibanjiswa ngumzimba womntu ngama-95%. Ngenxa yoko isiphetho esilula - qi niseka ukuba udle iiqanda eziphekiweyo, kungekhona ezinqabileyo.
Ngethamsanqa, iprotheni yeqanda, efumaneka kwiivenkile zokutya ezemidlalo, yenziwa ngamaqanda apheleleyo, ngoko unako ukuxhomekeka kwintlawulo yayo inomzimba.
Indlela yokwenza iprotheni yeqanda ekhaya?
Abaninzi beengcweti banqwenela ukwenza iproteyini yeqanda ngokwabo. Njengomthetho, zonke iipilisa phantsi kweyona nto ibilisa i-egg-poached (in water without shell), kwaye uyibize "yedwa". Kakade ke, ngokwelo teknoloji, unokufumana iqanda eliqhelekileyo elibilisiweyo.
Ukuvelisa iiprotheyini zeqanda ezizimeleyo, ubuchwepheshe bokukhawulela, izixhobo eziphambili kunye nokuhlanjululwa okungafaniyo kwemveliso yokugqibela, okuvumela ukuphelisa ama-molecule amachiza kunye nokuzalisa imveliso kunye neeprotheni kangangoko kunokwenzeka.
Ngenxa yoko isiphetho esilula: musa ukuchitha ixesha kwaye ungawuguquleli umkhiqizo. Ukuba ufuna ukufumana ubunzima bemisipha ngaphandle kokusebenzisa izondlo zentlalo, faka nje amaqanda, inyama, intlanzi, i- cottage shizi , izinkukhu ekudleni-konke oku ku fanele kube kwitheyibhile yakho imihla ngemihla kwaye kubanzi kakhulu, kuba isantya somhla we-athlete ngu-1.5-2 gram weprotheni nganye kilogram yesisindo somzimba.
Indlela yokuthatha iprotheni yeqanda?
Xa ukhetha umlinganiselo kunye nexesha lokuthatha nayiphi na isondlo sezemidlalo, ubuninzi beempawu ezibuhlungu, kwaye kuzo zonke ziyakwazi ukuqonda kuphela ngabanye, ngoncedo lomqeqeshi owaziwayo okanye onomsoco. Kubalulekile ukuqwalasela izinto ezininzi: ubunzima bomzimba wakho, inani leprotheni elifakwe kwisondlo sakho esisisiseko, injongo yokusebenza kwakho kunye nokunye okuninzi.
Njengoko sele sichazwe ngasentla, nganye kilogram yesisindo udinga 1.5 g yeprotheni, i. umntu olinganisa iikhilo ezingama-60 kufuneka athathe i-90 gram yeprotheni ngosuku. Nangona kunjalo, lo ngumgaqo jikelele, kwaye ngaphandle kokuba ungumhlaza,
Imveliso yamaprotheni yinyama, inkukhu, iintlanzi, iimveliso zobisi, izityalo. Bala ukuba kaninzi kangakanani kwaye uchitha kangakanani loo mveliso imihla ngemihla, fumana kwimithombo evulekile ukubunjwa kwawo, iikhalori kunye neeprotheni iimitha. Ngezibalo ezilula, misela ukuba uninzi lweprotheni oyifumanayo kunye nokutya kwakho okuqhelekileyo, susa le nombolo ukusuka kwisiqingatha kwaye ubale umlinganiselo wakho. Inombolo ephumayo kufuneka ihlukaniswe ngokulinganayo ibe yi-3-5 reception.
Unokuthatha iqanda elimhlophe ngaliphi na ixesha, kwaye luncedo ngakumbi ukwenza oko ngaphambi nangemva kokuzivocavoca kwakho, kwaye kunokuba ungadli ukutya.