Abantu abaninzi bacinga ukuba iprotheni yinto ekhethekileyo yokukhula kwemisipha. Enyanisweni, iprotheni yigama lesibini leprotheni. Iiprotheyini , kunye ne-carbohydrates kunye namafutha, enye yezinto eziphilayo zemveliso, kwaye ukuba zifunwa, zingenakwenzeka kuphela kwizinto ezongezelelekileyo zezemidlalo, kodwa zivela kwiimveliso. Kule nqaku uza kufumana apho kukho ezininzi iiprotheni.
Ukufumana ukuba uninzi lweprotheni ngosuku oluyidingayo, sebenzisa amafomula alula:
- Ukuba awusebenzi, kufuneka ufumane i-1 g yeprotheni nganye ngeeksi zesisindo sakho ngosuku (ukuba ulinganisa iikhilogram ezingama-60 - i-60 gram yeprotheni ngosuku).
- Ukuba usebenzise rhoqo, kufuneka ufumane i-1.5 gram yeprotheni nganye ngeeksi yesisindo sakho ngosuku (ukuba ulinganisa iikhilogram ezingama-60 - i-90 gram yeprotheni ngosuku).
- Ukuba ukwenza ukuphakama kwesisindo kunye nokuphupha malunga nezihlunu ezininzi, kufuneka ufumane igrama ezimbini zeeprotheyini nganye ngeeksi zesisindo sakho ngosuku (ukuba ulinganisa iikhilogram ezingama-60 - 120 iprotheni ngosuku).
Ngokugqibeleleyo usuku oluvela kuyo yonke imithombo oyifunayo ukuze ufumane iprotheni eninzi njengoko ubala ngale ndlela. Nangemva koko, ungazifumana apho iprotheni igcinwa khona, kwaye ugqibe ukutya.
Protein Products
Cinga ngemveliso equlethe iprotheni:
- iintlobo ezincinci zeoli: inyama, inyosi, umvundla;
- iintlobo ezincinci zeenkukhu: inkukhu yenkukhu, i-turkey;
- Imveliso yobisi: i-fat-fat cheeses, i-fat-fat cottage cheese, ubisi, njl.;
- zonke iindidi (kufuneka uzisebenzise ngokucophelela, zinamafutha amaninzi);
- iimbotyi - iipasta, iilenti, ii-soybean, iimbotyi, njl.;
- amaqanda enkukhu - ingakumbi iiprotheyini (egciniwe kangcono kwifomu ebilisiwe).
Ukwazi ukuba yiyiphi iprotheyini , unokukwazi ukwenza ukutya ngokulula ukuze isahlulo ngasinye sesidlo sakho sifake isahlulo semveliso yeprotheni. Ungakulibali ukuthatha ukutya kweeprotheyini ngaphambi nangemva koqeqesho ukubonelela umzimba ngokutya konke okukufunayo.