Usuku lweprotheni lungumhla wokukhupha inyama, intlanzi okanye iimveliso zobisi. Iintsuku ezinjalo ziqondwa ngokugqithiseleyo ngabantu abagqithiseleyo, zinceda ukufumana ukuzithemba ekuphumezeni iziphumo ezibekwe.
Eyona nto inqabileyo yokukhupha iprotheni yosuku, ngokuqinisekileyo, yinyama kunye ne-cottage cheese. Ukuze ulahle iipilisi ezingaphezu kwamanye amabini ngosuku, ubilise ama-350 amagremu e-fat fat and divide it to four parts, ngalinye livumelekile ukuba lidle inani elincinci lemifuno eluhlaza. Ngosuku lwe-cottage ushizi, kufuneka udle i-100 grams ye-fat-fat cottage cheese kathathu ngosuku kwaye uyiphuze indebe yeeyi ezingenasiphunga kathathu ngosuku.
Uluhlu lweMveliso yeProtheyini
Siza kunceda ekufumaneni ukuba kukuphi ukutya okuhlobene neprotheni . Ngoko, kwi-100 grams yenkukhu iqulethe i-187 igram yeprotheni, kwi-turkey fillet - 25.4 amagremu, kwi-flet fillet iqukethe i-28 gram yeprotheni, kwi-trout - 17.5 grams, kwi-salmon - 20.9 grams, 23,5 g, kwiibhontshisi ezimhlophe zamanqatha - 6.7 g, kumaqanda - 17 g, kwi-cottage cheese - 16,5 g nganye kwi-100 grams, kwi-shrimps -23,8 g.
Ndingathanda ukugxininisa ukuba uncedo olukhulu luncedo lokulayila ngosuku kwiiprotheni lintlanzi. Njenge-oli yemifuno, intlanzi iqulethe ixabiso elincinci le-polyunsaturated fatty acids, eliza kukunceda ukulahla iipounds.
Usuku lweprotheyini: imenyu
Ukutya kwimihla yamaprotheni yokulayishwa kukhethwe ngabanye. Silungiselele imenyu esondeleyo kuwe:
- Ukutya kwasekuseni : ingilazi ye-kefir kunye neziqhamo zonyaka (kungcono ukungaxubeki, kodwa ukutya uhlobo oluthile, umzekelo, i-glass yebriji, ibhanana, i-kiwis ezimbini okanye ii-apula, njl.).
- Ukutya : awukwazi ukuxuba amaprotheni, umzekelo, amaqanda nenyama, khetha enye into. Ngokufanelekileyo, thabatha isifuba esincinci esilisiwe esilisiwe, inkukhu, i-turkey, ivenkile yezilwanyana, intlanzi, i-cottage shiese okanye i-tofu. Kuhlobisa ungadla imifuno eluhlaza okanye isaladi esitsha.
- Ukutya kwesidlo sakusasa : isidlo sasemini kunye nesidlo kufuneka udle uhlobo olufanayo lokutya kwiprotheni (okanye i-cottage cheese, intlanzi okanye inyama), kodwa kusihlwa kuyafuneka ukuba udle isiqingatha sesahlulo sasemini.
Iintsuku zokukhupha iiprotheni ziza kunceda ukwenza iinkqubo zokuxilisa. Ukuba ukhethe inyama njengeprotheni yomkhiqizo, umzimba uya kufumana iprotheni eyaneleyo neyinyithi. Iintsuku kunye nokukhawuleza iintsuku ziya kunika umzimba nge-calcium. I-Kefir iyanciphisa ubunzima beembonakaliso ezinobungozi kwaye isebenza ukugaya. Kodwa ngazo zonke ii-pluses, iintsuku ezingenazo iiprotheni, kunye nenyama, ziphikisana nabantu abaneengxaki zesifo senhliziyo kunye nesifo sesibindi kunye neengtso.