Iinkqubo ezininzi zokutya zakhiwa ngesiseko sokupheliswa kokutya kwesinye seziqendu ze-triad ze-protein-fat-carbohydrates. Ukutya okungekho-protein kuyimfuneko yokukhupha iprotheni yamathambo, kunye nakwiimeko xa umntu echaphazelekayo ngezifo zeengtso, umzekelo i-glomerulonephritis okanye ukungaphumeleli kwezintso. Kule meko, akunakutsho ukuba ukutya okunjalo kunokunceda ukunciphisa ubunzima bomzimba - kulo mzekelo, akukho ukubola kweoli, kodwa kuphela ukurhoxiswa kwe-fluid excess from body. Abantu abanomdla kwizemidlalo, badibanisa ukusebenza kunye nokutya okunjalo akukhuthazwa, kuba oku kungakhokelela ekutshatyalaliswa kwezicubu ze-muscle.
Iiprotheni: inzuzo kunye neyingozi
Abagijimi abaninzi abangazi malunga nokulimala kweprotheni, basebenzise ngobuninzi obukhulu, okukuvumela ukuba ube nomntu omhle, uncedo. Nangona kunjalo, oku akufanele kuthathelwe ingqalelo nayiphi na imeko, kuba inobungozi yamaprotheni yempembelelo yabo engalunganga kwiintso.
Iprotheni eyongezelelekileyo emzimbeni ishintshela ibhalansi ye-asidi yomzimba kwi-asidi, echaphazela kakubi isibindi, iintso kunye nesimo senhliziyo. Kungenxa yoko ukuphumla kweeprotheyini ngezikhathi ezithile akunakusiza kuphela, kodwa kuyimfuneko. Kufuneka kuqatshelwe ukuba ngeprotein yesondlo ayinalo umonakalo emzimbeni.
Ukutya okunamaprotheni: iimpawu
Ukutya okungenamsebenzi weprotheni, naphezu kwegama layo eliqinileyo, kusekho ukubonisa ukufakwa kweprotheni ekudleni, kodwa akukho ngaphezu kwe-20% yazo zonke izinto ezizayo ngosuku. Ukuba uguqulela oku kulingana okuqondakalayo, ngoko unako ukufumana enye into encinane yeeshizi, okanye iiglasi zeengxube zobisi, njl. Kule meko, awujongane neprotheni engaphezulu.
Kwimeko yesifo seengtso, kucetyiswa ukuba kuphuculwe ukukhawuleka kokuhamba kwamanzi ukuya ku-400-500 ml ngosuku. Ukongezelela, inani leetyuwa liyancitshiswa.
Ukuhambelana nokutya okunjalo kunconywa iiveki ezi-1-2, okanye ubuninzi bakho ugqirha uya kukuxelela.
Ukutya okunamaprotheni: imenyu
Imenyu kule meko ilawulwa ngokuthe ngqo, kwaye ugxininiso oluphambili lubekwa kwezo zinto ezingenayo iiprotheyini ezininzi. Okokuqala, kufuneka ufake phakathi kokutya kwakho:
- isonka esingenalutyu, i-pancakes engenamanzi kunye neepancake kwimvubelo;
- ukhilimu, ubisi oluboyiweyo, ubisi wonke, ukhilimu omuncu;
- ioli ecocekileyo, iyancibilika kunye nemifuno;
- izityalo zazo zonke iintlobo kunye neepasta;
- imifuno emitsha, i-anyanisi ephekiweyo neyosiweyo, imifino;
- okusanhlamvu, imifuno, izithelo zesobho;
- izithelo kunye namaqabunga azo zonke iintlobo;
- udibanisa kunye ne-jelly, u-honey, jam, jelly;
- ubisi kunye neetamatisi;
- ayinamandla i-tea, umhluzi we-dogrose, i-jus.
Kuvela kwimveliso enjalo kucetyiswa ukwenza imenyu yakho yosuku. Iimfesi akufanele zisebenziswe kakubi, zimele zivunyelwe kanye kuphela ngosuku njengento yokutya okuhlukeneyo - umzekelo, kwi-snack okanye ngesidlo sasemini.
Ukutya okunesiprotheni: ukuvalwa
Kukho uluhlu lokutya olwenqatshelwe kuwe lonke ixesha lokutya. Akufanele isetyenziswe nangona ubuncinci:
- Isonka esiqhelekileyo, i-confectionery, iimveliso zepuphu kunye ne-powder baking;
- igrargarine, inyama yenkomo, ingulube, i-mutton kunye neoli yokutya;
- zobisi, inyama, intlanzi kunye nesobho kunye nama-mushroom;
- iifotyi, iisardi kunye nemifuno eluhlaza;
- ubhontshisi, isithombo, isithombo, amakhowe;
- tshokoleta, ice cream;
- pepper, i-farseradish, isardadi;
- intlanzi, inyama kunye neenkukhu;
- izikhupha zeqanda;
- i-cottage ushizi, ushizi;
- ikhofi, i-cocoa, amanzi amaminerali.
Ukulahla zonke ezi ntlobo zokutya, ngeentsuku zokuqala awuyi kuqhelana, kodwa kungekudala uzakufumana ukhululo emzimbeni kwaye uza kufumana iingenelo ezingenakunqunyulwa kulolu hlobo lokutya.