Ukuthetha malunga noko kukutya kunokuqulethe iiprotheyini kunye ne-fat fat, okokuqala kubalulekile ukuba uqonde ukuba iiprotheni zizinto ezisisiseko zokwakha zomzimba wethu. Ukufumana esi sithako esibalulekileyo kunye nokutya, kufuneka ukwazi ukuba yikuphi ukutya okuqukethe iiprotheyini ezininzi, kuba kuvela kukutya okuninzi.
Ziziphi ukutya eziphezulu kwiiprotheyini?
Ukuba sithetha malunga noko kukutya okuninzi iiprotheyini, okokuqala sifanele sichaze inyama. Umzimba omhlophe uncedo ngakumbi, xa uthelekiswa nomzimba obomvu ngenxa yeeprotheni ezininzi. Enye yeyona inyama enomsoco - inyama yenkukhu, i-100 g yemveliso - 32 g yeprotheni, ene-cholesterol encinci kunye namafutha. Ngomnyama omnyama nangona kukho iprotheni, kodwa nayo ininzi ye-cholesterol kunye neoli. Kungcono ukuba udle intlanzi kunye nenyama ephilileyo. Zama ukungabandakanyi kwi-sausages yokutya, i-bacon, inyama ebisiweyo. Isibindi kunye neentso ziqulethe inani elikhulu leoli kunye netyuwa, ngoko akufanele uwaxhase.
Ukuthetha malunga naluhlobo luni lokutya kwezityalo luninzi lweprotheni, kukufanelekile ukubhekisela kubhontshisi. Le ngenye yezona zinto zilungileyo kakhulu, kuba izityalo zibhekwa njengenye yemithombo efanelekileyo yelungu eluncedo. Iiprotheni zizityebi kwiesyayi, iimbotyi, iilentile, iipasisi. Iibhontshisi ziqulethe i-fiber enkulu kunye ne-8 yamino acid ebalulekileyo.
Ziziphi ezinye ukutya eziqulethe iiprotheyini ezininzi?
Kakade, asikwazi ukushiya ukuthetha ngamantongomane (amanqatha, i-almonds, i-cashews), ezityebi kakhulu kwiiprotheni. Uninzi lweprotheni luse-Brazil nut, kuphela iigremu ezingama-30 zeemveliso ziqulethe izinga lomntu ngamnye. Ukongeza, ziqulethe inani elikhulu le-omega-3 fatty acids kunye nama-amino acids.
Ikota yeglasi ye-alimondi ifikelela kwi-8 gram yeprotheni. Kule almond iyancinci kakhulu. I-peanut ikwaqwalaselwa njengomthombo ophezulu kakhulu weprotheni, njengebhokisi ye-peanut (ngo-30 grams yemveliso i-8 gram yeprotheni). Ukuphela kwamancinci kuphela ukuba iqulethe amaninzi amanqatha, ngoko kufuneka idliwe ngokumodareyitha.
Uninzi lweeprotheyini kwiintlobo ezahlukeneyo zobisi, ubuninzi balo ushizi, ukhilimu, i-yogurt kunye nobisi. Ziyakwazi ukubonelela ngomzimba womntu ngeivithamini ezifunekayo kunye neemaminerali. Ubuninzi obisi yobuninzi be-calcium kukuvumela ukuba ugcine amathambo enempilo kunye namazinyo, ukukunceda ukukhusela izifo ezifana ne-arthritis kunye ne-osteoporosis. Abo banqwenela ukulahla ubunzima obunzima kakhulu baya kuba yimveliso yobisi ephantsi kweoli. Ngokomyinge, i-100 gram yeeshizi iqulethe i-9 gram yeprotheni.
Zityebi kwiiprotheyini zizilwanyana zasemanzini. Zilungileyo kwaye ngelo xesha azikho umthombo weoli. Ngoko, kwi-90 g yealmum i-5 g yeoli kunye ne-20 g yeprotheni. I-100 ye-ityhuna ine-24 g yeprotheni, kwaye i-100 g yekhodi iqulethe i-20 g yeprotheni.
Inani elikhulu leprotheni lifumaneka kwi-asparagus. Inokupheka i-steamed, i-grilled, idikiwe kwaye ibilisiwe. Le mifuno inomsoco. Iglasi lesigqabi se-asparagus esilungile esine-2 g yeprotheni.
Uninzi lwezi zinto ezinomdla kumhlophe abamhlophe, ngaphezu koko, abanalo i-cholesterol encinane, kodwa ngexesha elifanayo inani elikhulu leprotheni. Kananjalo ayinalo inqatha, kodwa i-amino acid ebalulekileyo. Kwiglasi yeeprotheni zeqanda i-26 g protein. Kodwa inxalenye enye yekholifulawa yi-3 g yeprotheni. Kwakhona i-cauliflower inomthamo omkhulu we-vitamin K, kwaye ibonakala ngokubonakala kwezinto ezichasayo. Iqukethe ezininzi iifiber .
Ukongeza, ukhetha ukutya okuqukethe iiprotheyini ezininzi, kufuneka uhlawule i-avocados, i-guava, imihla, isipinashi, i-broccoli, i-corn corn, amahlumela aseBrussels, i-tangerines, i-apricot, ibhanana, ikhonkco, ii-apula, amakhiwane, ubisi lwe-soy kunye ne-tofu.