Kwindlela yokutya kwendoda yanamhlanje iproteinyini encinane kakhulu. Oku kukukhokelela ekunciphiseni ukukhuseleka, ukunyamezela, ukuphazamiseka kwe-hormonal, izifo zesimo senhliziyo. Okwangoku, ungaqhubeki ngokukodwa kwimveliso kwileyibhile oye yabona ukukhankanywa kweprotheni - iimveliso zeeprotheyini ezincedo kufuneka zidibanise iimfuno ezininzi.
Unokukhetha njani iimveliso zeeprotheni?
Kukho iimfuno ezimbini eziphambili ezimele zigcinwe engqondweni xa zikhetha ukutya okunotye kwiiprotheni. Le nxalenye ye-protein absorption factor and content content high per unit of calories.
Ukuba "inzululwazi", iya kubonakala ngathi:
- iimveliso ezizityebi kwiiprotheni kufuneka zibe nexabiso eliphezulu leekhemikhali - oku kubonisa ukuhlanganiswa okupheleleyo kwe-amino acid (umlinganiselo wezinto ezibalulekileyo zamamino acid kwimveliso);
- kunye nexabiso eliphezulu lezinto eziphilayo - oku kuthetha ukuba umkhiqizo weprotheni uphelelwe kakuhle kwaye ugalelwe ubuninzi.
Ezi zimpawu zombini zidibene ndawonye kwiindawo ezininzi zokutya kunye neeprotheni zokutya. Eyona nto ibhetele, i-coefficient ephezulu ngu-1.0, okanye ixabiso elilinganayo.
Le coefficient (1.0) ihambelana nemveliso elandelayo:
- ubisi;
- protein
- maqanda.
Okulandelayo, kungabi ngaphantsi kwexabiso, umlinganiselo wokukhetha ukutya kweeprotheni ngumlinganiselo weprotheni kunye namafutha. Imveliso ayikwazi nje ukuba yiprotheni (ukuba ayikho malunga nokugxilwa kwezondlo zondlo), iqulethe ioli, engamkelekanga kangako kwisondlo. Ukutya okuninzi kakhulu "kwiprotheni" kunye nomxholo weoli ophantsi kakhulu:
- intliziyo yenkomo;
- i-veal;
- i-shrimp;
- ityhuna;
- chum;
- salmon e pinki;
- saury;
- squid;
- pollock;
- pollock roe;
- iiperesi;
- imbotyi;
- inyama yesoya;
- I-cottage cheese i-fat-fat.
Konke oku, i-2/3 yeprotheni yokungena emzimbeni womntu kufuneka ibe yiiprotheni zezilwanyana kunye ne-1/3 - imifuno. Yaye ingongoma apha kuphela kukuba iprotheni yezilwanyana isondele kwi-amino acid composition, ngaphezulu "isizwe" kwindoda, yingakho igalelwe kakhulu.
Izinzuzo zeProtheyini kwisidlo
Asiyi kuthetha ngokubaluleka kokungena kwiprotheni emzimbeni, kwaye ngaphandle kwayo, "kakubi" yonke iseli lomzimba womntu - sele isazi nabantwana. Nangona kunjalo, akuyena wonke umntu uyazi ukuba iprotheni ichaphazela inkqubo yokulahleka kwesisindo.
Iiprotheyini zokutya zibhekwa "zondla" kwaye akunjalo nokuba ukutya kweeprotheyini kuneekhalori ezininzi kunezilimo kunye nemifuno, kodwa ukuba iprotheni iyancipha inkqubo yokugaya i-carbohydrate, ngoko sihlala siziva sininzi ixesha elide. Ngenxa yale akhawunti, ithuba linikwa ukutya okungaphantsi.
Ukongezelela, ubukho beprotheni ekudleni ngokubambisana nomsebenzi wokwenyama kubangela ukukhula okusebenzayo kwezicubu zomzimba. Kwaye izihlunu zidla iikhalori, nangona ungekho nto. Ukunyuka kwimizimba yesisundu kukunyuka ngokukhawuleza kweemetabolism kaninzi, kwaye oku kuyona luncedo xa uzama ukulahla i-fat accumulation.
Ngoko ke, ukuba ukhethe imveliso yeprotein yokutya:
- inyama ephantsi;
- iintlanzi kunye neelwandle;
- ubisi, mhlawumbi ibhokhwe;
- abamhlophe beqanda;
- i-cottage cheese ukuya kwi-5% ye-fat content;
- ushizi ukuya kwisiqulatho samafutha e-25%;
- i-soy, ubisi lwe-soy kunye ne-tofu;
- iiprotheyini zeeprotein kunye nemigqomo - i-buckwheat, i-chickpeas, iimbotyi, iiimbotyi ze-mung, ii-peas;
- amantongomane.
Uninzi lweprotheni ludinga umntu?
Ziziphi iimveliso zeprothini ezifanelekileyo ekuhambeni kokunciphisa umzimba - ziqikelelwe. Kodwa ngesilinganiso. Imithombo ephambili yeprotheni ngexesha lomhla kufuneka ibe yinyama kunye nentlanzi - ubungakanani babo kwisitya kufuneka lilingane nobukhulu besundu sakho ngaphandle kokuqwalasela iminwe yakho.
Ngomhla sifuna i-100-120 g yeprotheni ephakamileyo. Oku akuthethi ukuba amagremu angama-100 enyama ozilungiselele ngokupheleleyo. Okokuqala, inyama ayiqukethe iprotheni ecocekileyo. Okwesibini, iprotheni ayigcini ngokupheleleyo, ukuze ufumane umyinge we-100 g, kufuneka "uqalise" ekudleni kwakho kunye nenyama kunye neentlanzi, kunye nemveliso yobisi, kunye neeprotheni zemifuno.