Akusiyo imfihlo ukuthi lapho uvakashela amaqembu ezemidlalo, abesifazane abaningi kuqala bazinikela emsebenzini wokuyeka ngokushesha ama-kilogram. Kodwa ukuze uqeqesho lufezeke ezingeni elifanele futhi amandla okusebenza emisipha ahlale ephakeme ngokwanele ekwenzeni izivivinyo ezihlukahlukene eziyinkimbinkimbi, umzimba wethu kufanele uhlale uthola amagremu angu-100-120 amaprotheni ngosuku ngokudla. Ukudla kwezilwane kuzokwazi ukuhlinzeka ngale mali edingekayo yamaprotheni, kodwa ngokuqinisekile kuyofakwa emzimbeni wethu kanye namafutha (ngaphandle kwabeji yogurt noma i-cottage cheese), okuyinto engeyona inqubo enhle kakhulu kulabo abafuna ukuphumula ngokushesha. Ukudla kwemifino enamaprotheni, ngaphezu kwamandla ayo okugcina ukusebenza kahle nokuhlinzekela ukukhula kwemisipha, kunenye inzuzo ebalulekile - iqukethe amafutha amancane kakhulu uma kuqhathaniswa nemikhiqizo yezilwane.
Kuzo izinhlobo ezibaluleke kakhulu zokudla kwezitshalo, ezingasetshenziselwa ukulungiselela izitsha ukuqinisekisa ukukhula kwemisipha, kubalulekile ukuthi kuqala ukufaka imifino - uphizi, ubhontshisi, ubhontshisi. Ngokuqukethwe okulinganiselwe kwamaprotheni, akuzona eziphansi ngisho nemikhiqizo yenyama enkulu. Kodwa amanoni akhona anezibalo ezincane kakhulu.
Ukusetshenziswa kokudla kwezitshalo zokukhula komzimba kungabuye kunikezwe ezinye izitayela ezintsha kwezobuchwepheshe bokulungiselela imikhiqizo engapheli. Eminyakeni yamuva, imikhiqizo yokudla okunjalo iye yathandwa kakhulu, lapho izithako zenyama zihamba kancane noma zithathwe ngokuphelele yimikhiqizo ye-soybean processing - isiko lesitshalo, esineziqu eziphezulu zamaprotheni eziwusizo kithi. Yiqiniso, abesifazane abaningi abanomdla kakhulu ngokunambitheka kokudla kwezitshalo ezifana ne-soy patties, kodwa ukuze kugcinwe ukukhula kwemisipha nokunciphisa ukudliwa okweqile emzimbeni wethu, lokhu kudla kuyindawo efanelekile yokudla kwesilwane esiphezulu. Ngaphezu kwalokho, ukusebenzisa izitshalo zokupheka, okuphekwe ngesisekelo soyiya, kuzosiza ukugcina isabelomali esincane somndeni, okubalulekile.
Kodwa-ke, lezi zibhontshisi noma i-peas zihluka ngokweqile lama-carbohydrates, okuletha emzimbeni wethu inani eliphakeme kakhulu lama-calories. Kodwa-ke, la ma-carbohydrate azoba usizo kakhulu ukuthola amandla, ngenxa yokuthi imisipha iyasebenza ngesikhathi sokuqeqesha. Ngakho-ke, izitsha ezivela ezinjalo zokudla zitshalo zingcono kakhulu ukusebenzisa ekuseni, njengoba kulokhu wonke ama-carbohydrate azoba nesikhathi sokudliwa futhi ahlukaniswe imikhiqizo yokugcina ngokukhululwa kwamandla.
Kodwa-ke, ingabe konke okushiwo ngaphambili kusho ukuthi kufanele sishiye ngokuphelele ukusetshenziswa kokudla kwesilwane njengomthombo wamaprotheni wokukhula kwemisipha? Yebo akunjalo. Ngaphezu kwalokho, ukutshala ukudla, ngenkathi ukwazi ukuhlinzeka ngamaphrotheni emzimbeni womuntu, kodwa amanye ama-amino acids (aqukethe onke amaprotheni) kuwo angase abe ngobuncane kakhulu noma cha. Ngakho-ke, umdlandla ngokweqile wokudla kwezitshalo kuzophinde kuthinte kabi inqubo yokukhula komzimba. Ngakho-ke, ukuze silondoloze umzimba esimweni esijwayelekile ngokomzimba futhi sinikeze ukukhula kwemisipha ngemva kokuqeqesha okujulile, kuvame ukudingeka ukuba kufakwe ekudleni kokudla kwemifino, ecebile amaprotheni futhi ngesikhathi esifanayo cishe ayinamafutha aphezulu-khalori. Ukusebenzisa le ndlela ekudleni kanye nokuvakashelwa kanyekanye esigabeni sezemidlalo kuzokuvumela ukuba ususe isisindo somzimba ngokweqile ngangokunokwenzeka futhi unikeze ukukhula kwemisipha.
Futhi-ke, akusho ukuthi ngesikhathi sokulungiselela izitsha ezivela ekutsheni izitshalo, kuyinto efiselekayo ukusebenzisa amancane amafutha engeziwe ngangokunokwenzeka. Ezimweni ezimbi kakhulu, kuvunyelwe ukufaka i-spoonful ye-mayonnaise ephansi-ikhalenda noma ukhilimu omuncu nge-fat fat content kuya kwesaladi. Uma ukunambitheka kwezitsha ezinjengokudla kwesitshalo kuwe ekuqaleni kungabonakali kakhulu - lokhu akusiyo isizathu sesifo. Kulezi zinsuku, khumbula ukuthi inhlangano enengqondo yokudla okunomsoco izokusiza ukuba ususe ngokushesha ama-kilogram "engeziwe" futhi usekele ukukhula kwemisipha, okuzokwenza ukuthi kube khona ukuqina nokuqina kwesibalo sakho.