Wonke umntu oqalise ukuqonda zonke iziqhelo zokwakha ukutya, ufuna ukwazi ukuba zeziphi iimveliso ezihlobene neeprotheni. Ukutya kwiprotheyini edlala indima ekhethekileyo ekudleni komntu - eqinisweni, iprotheni, iprotheni, iyimfuneko ukuba umzimba ugcine kunye nokwakha ubunzima be-muscle. Cinga ukuba ziphi ukutya ezicebile kwiiprotheni.
Iiprotheyini ekudleni
Ukutya kwamaprotheni kunokuba ziintlobo ezimbini - izilwanyana kunye nemifuno. Njengomthetho, abagijimi kunye nabantu abaninzi baquka iprotheni yezilwanyana ekudleni, kuba i-absorption engcono (ukuya kwi-80%), kulula ukuba ivela kwingxenye encinane yemveliso. Iprotheni yemifuno ifakwe kwi-60% engaphezulu, kodwa kufuneka ifakwe ingqalelo, kuba kubalimi bezilwanyana kunye nabantu abanokunyamezela kwabo kwiprotheni yezilwanyana yile ndlela yodwa yokuzalisa izibonelelo zomzimba.
Imveliso yemvelaphi yezilwanyana equle iiprotheni ezininzi
Eli candelo libandakanya, okokuqala, inyama yezilwanyana kunye neentaka, intlanzi, ushizi, i-cottage shizi, ubisi kunye nayo yonke imveliso yobisi, kunye namaqanda ezinyoni. Kule mveliso, inani leprotheni lifikelela kumgangatho ophezulu, oko kuthetha ukuba ukwenza ukutya kwakho ngesiseko, uza kufumana lula ixabiso leprotheni.
Imveliso emifuno enomxholo ophezulu weprotheni
Eli candelo liquka iindidi ezincinci kakhulu, kodwa eli candelo luneenkcukacha zalo. Ukwenza ukusetyenziswa kweprotheyini yansuku zonke ngokutya kwezityalo, kufuneka uxhomekeke ekusebenziseni zonke izityalo - iifayi, ubhontshisi, iilenti, i-soybean, njl njl. Omnye umthombo omkhulu weprotheni yintlanzi - i-almonds, i-cashews, i-walnuts nehlathi kunye nazo zonke ezinye iintlobo.
I-Soya kunye nayo yonke imveliso eyenziwe kuyo - i-soya inyama esikhundleni, i-tofu, ubisi lwe-soya kwaye ngokubanzi nayiphi na imveliso ye-soy-incedo oluthile kwi-protein-making-up. Nangona kunjalo, ukubaluleka kwe-biological yeprotheni enjalo kuncinci, kwaye oku kufuneka kuthathelwe ingqalelo.
Imveliso equkethe iprotheni, ukulahleka kwesisindo
Ukuze usebenzise iimveliso zeprotheyini ukwenzela ukuba ulahlekelwe isisindo, kufuneka usebenzise ubuncinane amaxesha ama-3-4 ngeveki kwimitha engama-40-60. Le ndlela, idibene ne-protein-based diet, iya kukhawuleza ikhuthaze ukulahleka kwesisindo.
Umzekelo wokutya kweprotheni:
- Ukutya kwasekuseni - amaqanda ambalwa, isaladi yekhabishi, itiye.
- Isidlo sakusasa sesibini si-apple.
- Isidlo - isonka esiphantsi kwenyama kunye nesaladi okanye i-buckwheat ngenyama okanye inkukhu.
- Ngentsimbi yesondlo - ihafu yekomityi yeeshizi.
- Isinkwa senkomo, inyama yenkukhu okanye intlanzi encikiweyo kunye nokuhlobisa imifuno (i-pepper, izaqathe, i-zucchini, isitshalo seqanda , iklabishi, i-broccoli, njl.).
Imifuno ncedisa iprotheni ukuba ibe ngcono kwaye ayiyi kudala iingxaki ngokugaya, ngoko kukutya okunjalo kuya kukukhokelela ngokukhawuleza ekujoliseni.