Iyini isisekelo sokudla kwamaprotheni?
Amafutha nama-carbohydrate akhishwe ngokuphelele ekudleni. Kodwa yibo abahlinzeka ngamandla amakhulu emzimbeni. Uma amandla angasetshenzisiwe ngokuphelele, khona-ke ama-calories asetshenzisiwe aphenduka amakhilogremu engeziwe emzimbeni. Phakathi nokudla, udinga ukudla amavithamini namaprotheni. Amavithamini adingekayo ukuqinisekisa umsebenzi obalulekile wazo zonke izinhlelo kanye nezitho, bafaka umgoqo phambi kwamagciwane kanye nezifo futhi baqinise ukuzivikela. Phakathi nalokhu kudla, umzimba uthola izinto ezidingekayo ezidingekayo ukuze usebenze ngokujwayelekile. Lokhu kudla akulimazi impilo, kodwa kuyasiqinisa kuphela. Inzuzo eyinhloko yokudla kwamaprotheni yukuthi ngokushesha ususa ama-kilogram ayedlula futhi uyakwenza ngendlela elula. Phakathi nalokhu kudla, ngeke uzizwe ulambile. Inani lokudla ozolidla phakathi nosuku kuyokwanela ukugcwalisa umzimba womuntu.
Yini engadliwa ngesikhathi sokudla?
Ukuqaphela ukudla kwamaprotheni, ungadla konke okudla okuqukethe amaprotheni. Kungaba ushizi, i-cottage shizi, amaqanda, izinhlanzi zasolwandle, izinhlanzi ezinomzimba, umdlalo nenyama yazo zonke izinhlobo. Uvumelekile ukuba udle lezo zokudla eziqukethe amavithamini amaningi, okungukuthi, zonke izithelo nemifino.
Ukuvinjelwa okuvinjelwe
Uma ulandela ukudla kwamaphrotheni, udinga ukukhipha ukudla okufana nokudla okunamakhemikhali. Lezi ziphuphu, ama-croutons, amaqebelengwane, amaqebelengwane, ama-muffins, isinkwa, amaswidi. Futhi amaswidi, ushukela, amazambane, okusanhlamvu njalonjalo.
Amalayisensi angavunyelwe - lawa imikhiqizo yobisi, ngaphandle kwe-cottage shizi kanye noshizi, inyama enamafutha, ham, amafutha, imifino kanye nebhotela. Amasisi angabandakanyi kanye nezikhathi zokuphumula, bajabule ukudla. Kuvunyelwe ukudliwa usawoti ngokulinganisa.
Indlela yokuqhuba amaprotheni ekudleni?
Kunconywa ukuba udle cishe izikhathi ezingu-6 ngosuku ngezikhathi zokudla phakathi kwamahora angu-2, ama-5. Izingxenye zamavithamini namaprotheni kufanele zihambisane nomunye nomunye. Ngokudla ngayinye, udinga ukudla ama-gramu angu-200-250 wokudla.
Ukudla kwansuku zonke kokudla kwamaprotheni
8:00 - amagremu angamakhulu amabili enyama;
10: 30 - amagremu angamakhulu amabili amaqathi ahlambulukile;
13:00 - amagremu angamakhulu amabili ezinhlanzi;
15:30 - ama-oranges amabili;
18: 00 - amagremu angamakhulu amabili e-cottage shizi;
20: 30 - ama-apula amabili amakhulu.
Igeyimu, inhlanzi, inyama kufanele idliwe ngesimo se-stew noma ebilisiwe, ngoba ukudla okuthosiwe kubangela ukudla okunamandla. Ukuze ube nokuhluka okuhlukile, kufanele ushintshe izingxenye nsuku zonke. Isibonelo, namhlanje udla izinhlanzi namaqanda, kusasa ushizi kanye ne-cottage shizi, nomdlalo osasa kusasa nenyama nokunye. Njengoba amavithamini, kanye nezithelo, udla imifino ebilisiwe futhi eluhlaza. Kungaba: iklabishi, utamatisi, ukhukhamba, uphizi, beet njalonjalo.
Iziphuzo
Ngesikhathi sokudla kwamaprotheni kufanele baphuze okungenani amalitha ayisithupha nesikhombisa ketshezi nsuku zonke, ngoba ukugeleza kwamanzi emzimbeni, kusiza ukubekezelelana kokudla. Kungaba ngamanzi ashisayo ngengxenye yelamula, i-herbal infusions, itiye ngaphandle kokushukela, amanzi amaminerali. Awukwazi ukuphuza ama-juice, aqukethe ama-carbohydrate. Kungcono ukugwema ikhofi, ungakuvumela kuphela ukuphuza indebe ikhofi ekuseni ngaphandle noshukela.
Izinzuzo kanye nokudla kokudla kwamaprotheni
Lokhu kudla kuthandwa ngabaculi nabazimba. Cabanga konke ukungalungi nezinzuzo zokudla kwamaprotheni.
Izinzuzo zokudla kwamaprotheni
Bambisana ukuthi kusukela ekudleni wonke ama-carbohydrate akhishwe futhi ukusetshenziswa kwamafutha kunciphile. Ikuvumela ukuba ususe ngokuphumelelayo ama-kilogram amaningi, okwenza amafutha aphenduke zibe imisipha. Enye inzuzo ukuthi umuntu ngesikhathi sokudla akuzizwa elambile, njengoba ivinjelwa njalo ngamaprotheni.
Izinkinga zokudla kwamaprotheni
Kunciphisa izinga leshukela egazini lomuntu. Lokhu kuyingozi ngesifo senhliziyo nesifo sikashukela. Lapho ukugcina amaprotheni ekudleni, ukukhathala nokukhathala kuvela. Akunakwenzeka ukugxila, kukhona ukucasula. Ngenxa yokunciphisa ushukela egazini, ikhanda livela. Phakathi kwama-minus - ukungahambi kahle, izipikili ezinamahloni, izinwele eziboya, isikhumba esomile, ukulala okubi, iphunga emlonyeni.
Njengoba udla ukudla okunjalo, lapho udla inhlanzi nenyama kuphela, kutholakala i-calcium eningi. Lokhu kuyingozi kulabo asebekhulile, i-blood coagulability ikhuphuka, okwenza kube nemigodi emithanjeni yegazi. Ukwandisa umthwalo ezinsweni, ukudla okunomsoco akulinganisi. Ngemuva kwalokho, uma udla amaprotheni kuphela, ngaleyo ndlela ulahla umzimba wakho we-calcium, okungukuthi, impahla yokwakha, kanye namafutha amaningi, amavithamini, ama-microelements.
Abanye ososayensi bathi uma uhlukumeza uhlelo lokudla okuhlukene, futhi ulandela ngokuqinile ukudla okunamaprotheni, kuzoholela ezinkingeni zempilo ezimbi: amazinga egazi we-cholesterol ayovuka, futhi ezinhliziyweni zingase zenze izinguquko ezingabangela isifo sikashukela, ukuhlasela kwenhliziyo ngisho nokungazalwa . Ukuhlala phezu kokudla kwamaprotheni kungaba amasonto ambalwa, futhi kungaphezu kwesisodwa ngonyaka.
Izithako zokudla kwamaprotheni:
Veva noma inkukhu kuhhavini, imifino ebilisiwe. Futhi izindandatho ze-squid, izinhlanzi ezinamanzi, ama-saladi yemifino, i-ananas kanye ne-grapefruit, izithelo, i-cottage shizi, itiye, ikhofi. Ngosuku - amakholori angu-1200 futhi uzothola isisindo.
Uhlangabezane nokudla kwamaprotheni, wafunda ubuhle bawo nokuqeda. Yiba njalo emvelweni, yenza imidlalo eminingi, uhambe, uvame ukujabulela ukuphila bese uzoba mnandi futhi omncane. Futhi le ndlela yokuphila iyasiza kakhulu kunokudla okuhlukile.