- mayelana nezinzuzo zamaprotheni kubantu;
- yini eyokwenzeka uma ungafaki ukudla kwamaprotheni okuvela ekudleni noma, ngokuphambene, ulayishe ukudla okuneprotheni;
- indlela yokubala isisindo sesisindo sesisindo;
- yimiphi imikhiqizo iphrotheni kunazo zonke (itafula);
- imikhiqizo engalawuleki yokudla kwamaprotheni;
- imenyu eseduze yokunciphisa.
Ngabe amaprotheni ayasiza?
Amaphrotheni yisakhiwo esikhulu sokwakha umzimba. Lezi zimvukuzane ezincane ezithatha isakhi ekwakhiweni kwamangqamuzana kanye ne-DNA, zivuselele ukukhiqizwa kwama-enzyme, zibangela ukuqina kwesikhumba (collagen), zibhubhise i-toxins nama-bacteria, zidlulisele i-oxygen (i-hemoglobin) emzimbeni, futhi ziphule zibe amino acid ebalulekile. Futhi lokhu kuphela uhlu oluncane lwama-protein awusizo kumuntu.
Kwabadlali, amaprotheni asiza ekwakheni izicubu zomzimba, ukulahlekelwa isisindo kunikeza inqubo ende yokugaya, okudla amandla amaningi. Ngokufaniswa kwezinkukhu zezinkukhu, umzimba uchitha ama-10-12% wamandla, ku-5% kuphela ikhekhe.
Kuyini ukudla okungavamile okungavamile kwamaprotheni kumuntu?
Kokubili ukusweleka okwesikhashana kanye nokwanda kwamaprotheni emzimbeni kunomphumela omubi empilweni yabantu.
Ukuntuleka:
- Ukulahlekelwa isikhumba (cellulite, stretch marks, looseness);
- Ukunciphisa ukukhula kwe-muscle, i-atrophy (ukuvinjelwa okuqinile emaprotheni kuzoholela ekuqotheni kwemisipha, isibonelo esibangelwayo izidakamizwa ezingenayo i-anorexic);
- Ukulahlekelwa kwezipikili, ukulahlekelwa izinwele;
- Ukuwohloka kwethambo lamathambo, i-valvular kanye nezinsimbi zamathambo zenhliziyo.
Ukweqile:
- Ukudakwa (ubuthi) besibindi nezinso ngemikhiqizo yokuphazamiseka kwamaprotheni;
- Izinkinga ngesisu;
- Ukukhuluphala kwesibindi (i-fatty hepatosis);
- Izinkinga zenhliziyo.
With amaprotheni kungcono hhayi ukuhleka usulu: musa ukunciphisa noma ukwandisa izinga nsuku zonke ngokwengqondo yakho.
Indlela yokubala inani lansuku zonke lamaprotheni ngesisindo?
Ukubala izinga leprotheyini yansuku zonke lilula kakhulu.
Ukuphila ngendlela yokuphila - 1 g weprotheyini nge-1 kg yesisindo;
Ngomsebenzi ophansi - 1.5 g weprotheyini ngayinye yesisindo;
Ukuphila okusebenzayo kanye nokufuna ukuthola isisindo - 2-2.5 amagremu amaprotheni ngalinye 1 kg isisindo.
Kodwa ngesikhathi esifanayo, imikhiqizo yamaphrotheni akufanele ibe ngaphezu kuka-15-20% kokudla okuphelele kwansuku zonke.
Ku-1 g weprotheyini iqukethe 4 kcal. Ukubala okuqukethwe kwekhalori yemikhiqizo yamaprotheni, wandisa inani lamaphrotheni (amagremu) ngo-4.
Indlela yokubala amakholori ukuze ulahlekelwe isisindo, funda lapha .
Uhlu lwemikhiqizo yamaphrotheni
Abaholi bezinyama zangempela zokudla kwamaprotheni yizinkukhu, inyama ye-veal ne-turkey. Okulandelayo kuza izinhlanzi zasolwandle, izinhlanzi nezinkukhu zezinkukhu. Ngaphandle kwabo, ukudla kwansuku zonke kokudla okunempilo akukwazi ukucabanga. Awukwazi ukuphuza ubisi, ungadli i-cottage shizi, kodwa kukhona amagremu angu-150 enyama noma enhlanzi - abahlinzeki bama-amino acids abalulekile - kudingeka nje.
Izitshalo namantongomane nazo ziyimithombo yamaprotheni, kodwa zingezokudla kwamaprotheni-carbohydrate. Okuqukethwe kwama-amino acids kuwo kuncane izikhathi eziningana. Hlanganisa amaprotheni wesilwane nemifino ngesilinganiso se-60/40%, bese umzimba ugcwele izinto eziwusizo kakhulu.
Ngendlela, i-macaroni ne-protein index ephakeme kune-11 g ngalinye nge-100 g ilingana nemaprotheni yemifino. Zizwe ukhululekile ukuthenga.
Yikuphi ukudla okukudla kwamaprotheni kusihlwa? Imikhiqizo yobisi ephansi-fat kanye nesithelo esincane - isidlo esikhulu sekwephuzile.
Imikhiqizo yamaprotheni yokulahlekelwa isisindo, amatafula
Ukudla kwasemini, udle ukudla okunamaprotheni aphezulu ka-12-15 amagremu, ukuze udle ukudla kuka-10 kuya kwangu-15 amagremu weprotheyini kanye nokuphuza okwesikhashana kwamagremu ama-5 kuya ku-10 amaprotheni.
Ukuze uqinisekise ukuthi ukudla kwakho kuhlukile futhi kuyasiza, sinikeza uhlu "lwezingu-100 zokudla kwamaprotheni ekudleni kukaDukan".
Amatafula alandelayo abonisa okuqukethwe kwamaprotheni, amafutha ne-carbohydrate, kanye nokuqukethwe kwekhalori yamikhiqizo eyi-milk and meat.
Lethebula liqukethe imikhiqizo engu-TOP-12 eneprotheyini yemifino.
| Igama lomkhiqizo | Amaprotheni, g | Amafutha, g | Ama-carbohydrates, g | Inani lamandla nge-100 g, kcal |
| Ngokolweni | 11 | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Ilayisi | I-7 | 1 | 74 | 333 |
| I-Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| Ubhontshisi omhlophe | 7.0 | 0.50 | 16.90 | 102 |
| Amalenti | 24 | 1.5 | 46 | 295 |
| Ama-Walnuts | 16.2 | 61 | 11.1 | 656 |
| Amantongomane | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| Ummbila | 8.3 | 1.2 | 7.5 | 74 |
| I-Peas | 23 | 1.6 | 58 | 648 |
| I-soya | 35 | 17.3 | 26.5 | 402 |
Imenyu yosuku lokudla okunempilo
Ekuseni:
- oatmeal ngobisi + i-1/3 banana - 150 amagremu;
- i-cottage shizi 1% + omisiwe + 1 tsp. fiber - 150 amagremu;
- ama-pancake ase-apple-oatmeal anezinyosi - ama-3-4 ama-pcs.
Isinkwa: isaladi yezithelo noma izitshalo
Usuku lokudla: (izingxenye zamagremu angu-100)
- ukugubha izinkukhu zezinkukhu zezinkukhu ze-sauerkraut;
- isobho leparele / irayisi kumhluzi ophansi we-fat + isinkwa esiphundu esinezinkwa ezimnyama;
- isitshalo semifino ngaphandle kwamazambane + inkukhu fillet ku-garlic sauce (150-200 g) + isinkwa somnyama.
Isinkwa: isaladi yezithelo noma izitshalo
Isidlo: (izibonelelo zamagremu angu-100)
- izinhlanzi ezinomzimba omncane, ezigcwele imifino;
- i-casserole yemifino yokudla;
- i-cottage ushizi ukhilimu omuncu 15% nama-apricot omisiwe.