Bella Adams
Ukudla okunothe ngamaprotheni kukugcina ugcwele isikhathi eside, kunempilo, kusekela ukwakheka kwemisipha futhi kukusize wehlise isisindo. Sikukhombisa ukuthi yikuphi ukudla okumboza ngokugcwele izidingo zakho zamaphrotheni.
Ukudla okunothe ngamaprotheni kubaluleke kakhulu ekudleni okunempilo nokunomsoco.
Abakusizi nje kuphela ukuthi ufinyelele isisindo sakho esifanele ngokushesha futhi uhlale ugcwele isikhathi eside, kodwa futhi ulawula imetabolism yakho, ukukhula kwemisipha, nokuncipha kwamafutha.
I-German Nutrition Society (DGE) incoma ukuthi amaphesenti angu-15-20 okudla kwethu kwansuku zonke kufanele abe nokudla okunamaprotheni amaningi. Lokhu kuvimbela izifiso ezingathandeki, isifiso sokudla njalo, kanye nomphumela owesabekayo we-yo-yo.
Sikukhombisa ukuthi yikuphi ukudla okusebenza kangcono, yiziphi abasubathi okufanele bazicabangele, nokuthi yiziphi ezinye izindlela ezikhona ekudleni kwe-vegan.
Ukudla okunothe ngamaprotheni: Isidingo sakho samaprotheni ngosuku
Ngokusho kwe-DGE, umuntu omdala onempilo kufanele adle amagremu angu-0.8 weprotheyini ngekhilogremu ngayinye yesisindo somzimba ngosuku. Isibonelo: 60 kg isisindo somzimba = 48 g amaprotheni ngosuku
Ngakho-ke, ngokwesilinganiso, indoda endala idinga amagremu angu-60-70 futhi owesifazane omdala mayelana namagremu angu-50 amaprotheni.
Kodwa-ke, abagijimi bamandla nokubekezela banesidingo esiphezulu sokudla okunamaprotheni - ochwepheshe batusa i-1.2 kuya ku-1.8 amagremu ngekhilogremu yesisindo somzimba lapha. Okuhlukile ngencazelo eqinile ye-musculature: lapho inani elijwayelekile liphakathi kuka-2.2 no-2.8 amagremu ngekhilogremu ngayinye yesisindo somzimba.
Isexwayiso: uma unesifo sezinso, amaprotheni amaningi angafaka ubunzima obuningi ezinso. Ikakhulukazi uma uthembele emithonjeni yamaprotheni ezilwane.
Ukudla okuphezulu oku-10 okucebile ngamaprotheni
- ama-soy flakes
Umlingani we-carb ephansi we-oatmeal: ama-soy flakes ahlanganisa cishe ingxenye yamaprotheni - 40.6 g nge-100 g. Ikakhulukazi imifino kanye nemifino umthombo ohlakaniphile wamaprotheni. Ama-flakes anambitheka kakhulu kuma-mueslis, ama-smoothies, namapani emifino.
- i-parmesan
Ubuzokwazi yini? I-Parmesan iqukethe amagremu angu-38 amaprotheni ngamagremu angu-100 kashizi onzima - inombolo yokuqala kashizi.
- imbewu ye-hemp
Cha, ngeke uthole "phezulu" kusuka kumbewu ye-hemp. Sekungamakhulu eminyaka bephakathi kwe-superfoods. Futhi ngaphandle kwesizathu - imbewu ye-hemp iqhuma ngezinto ezibalulekile namaprotheni (37 g nge-100 g ngayinye). Ilungele i-pasta, i-protein shakes, kanye nephalishi.
- Harz ushizi
Ushizi weHarz uqukethe inani eliphakeme kakhulu leprotheyini yekhwalithi ephezulu, engasetshenziswa kahle yimisipha. Kuwo wonke amagremu ayi-100 kashizi, kukhona amagremu angama-30 wamaprotheni.
- I-Serrano ham
Ibhomu lamaprotheni phakathi kwezingcezu ze-ham: I-Spanish, i-lean ham ekhethekile iqukethe ama-30 g amaprotheni nge-100 g.
- Inyama yenkomo
Inyama yenkomo ezondile (i-tenderloin, i-rump steak, i-topside) ikunikeza u-26 g wamaprotheni ku-100 g yenyama ngayinye. I-fitter yangempela yamasosha omzimba, ikhanda, nemisipha.
- namantongomane
Uma kuqhathaniswa ngokuqondile, okuqukethwe kwamaprotheni amakinati, ku-26 g nge-100 g, kuphakeme nakakhulu kunama-alimondi, ama-cashews, nama-walnuts. Amantongomane anempilo ngempela uma edliwa ngokulinganisela.
- i-seitan (i-steak)
Ukudla kwe-vegan yesithathu "kweshumi eliphezulu"! U-Seitan ungumphakeli omkhulu we-vegan protein: 25 g nge-100 g ngayinye. Okunye futhi: indawo ebambele inyama nayo iphansi kwamafutha nama-carbohydrate.
- imbewu yamathambo
Ngaphezu kwembewu ye-hemp, imbewu yethanga ingumthombo wamaprotheni wemifino osezingeni eliphezulu onezithako ezikhuthaza impilo. Ezinhlamvu ezincane, eziluhlaza okotshani zingama-24 g weprotheyini ku-100 g.
- i-tuna (ngejusi yayo)
Ngemisipha eminingi: Amaprotheni avela ku-tuna acishe aguqulwe ngokuphelele abe yinqwaba yemisipha ngumzimba. Ngo-23 g wamaprotheni ku-100 g, i-tuna ingenye yezinhlobo zezinhlanzi ezicebile kakhulu ngamaprotheni.
Ukudla okunamaprotheni amaningi kubasubathi: okudingeka ukwazi
Ungafinyelela ukukhula kwemisipha okufanelekile hhayi kuphela ngokuqeqeshwa kanzima kodwa nangokudla okucebile ngamaprotheni.
Ngoba umsipha ukhula ngokugcina amaprotheni engeziwe kuwo. Uma uzivocavoca, umzimba udla ama-amino acid (amaprotheni angama-macromolecules ebhayoloji akhiwe ngama-amino acid) - kwesinye isikhathi angaphezu kokuphindwe kathathu inani elijwayelekile.
Umzimba uthatha isikhathi eside ukuthi ululame uma eziningi zazo ziphelile futhi ungagcwalisi ngokufanele.
Ngokusho kwe-Institute of Sports Nutrition (dise), ngakho-ke kunconywa ukudla okuqukethwe kwamaprotheni nsuku zonke phakathi kuka-1.2-1.6 g ngekhilogremu yesisindo somzimba.
Isibonelo: 80 kg isisindo somzimba x 1.4 g amaprotheni / kg = 112 g amaprotheni ngosuku.
Uma kukhulunywa ngokudla amaprotheni, inani lebhayoloji lomthombo wakho wamaprotheni libaluleke kakhulu. Ibonisa ukuthi ingakanani iphrotheni engenisiwe ngempela engaguqulwa ibe yiprotheni yomzimba, okungukuthi ibe yimisipha.
Uma ukudla kuqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile angakwazi ukwakhiwa ngumzimba ngokwawo, kusho ukuthi umthombo wamaprotheni omuhle kakhulu. Ngenani le-100, iqanda lisebenza njengenani lereferensi.
Ukudla okulandelayo nakho kunenani eliphezulu lebhayoloji futhi ngokushesha kuguqula amaprotheni okudla abe amaprotheni emisipha:
Inyama yenkomo ezondile (92%), i-tuna (92%), inkukhu (90%), izinhlobo zezinhlanzi (80-95%), ushizi we-granular cream/cottage shizi (81%), i-cottage cheese (81%), i-tofu (53) %), nobhontshisi (51%).
I-Institute for Sports Nutrition iphinde iveze ukuthi “inhlanganisela yemithombo yamaprotheni ezitshalo neyezilwane ikhulisa kakhulu izinga lamaprotheni omzimba.”
Kulokhu, ukudla kwezitshalo kufanele kufake ingxenye yengqikithi yamaprotheni athathwa ngosuku.
Izilwane ezifuywayo noma abantu abadla ngokuyinhloko ukudla kwemifino kufanele badle amaprotheni angaphezu kwamaphesenti angu-20 kunesiqondiso esishiwo (1.2-1.6 g amaprotheni/kg isisindo somzimba ngosuku), ngaleyo ndlela kunxeshezelwe okuqukethwe okuphansi kancane kwemithombo yamaprotheni ebalulekile.
Labo abafuna ukwakha inani elidlulele lesisindo somzimba, okungukuthi abakhi bomzimba, kufanele badle okuqukethwe kwamaprotheni nsuku zonke kwesisindo somzimba esingu-2.2 kuya ku-2.8 g/kg.
Imithombo yamaprotheni e-Vegan: Lena engcono kakhulu
Uma udla ukudla kwe-vegan, ungabuyela emuva emithonjeni eminingi yamaprotheni esekelwe ezitshalweni.
Ukuntuleka kwamaprotheni - njengoba kuvame ukubizwa - ngakho-ke ngeke kuvele. Ngokuphambene nalokho: imithombo yamaprotheni e-vegan inikeza, ngaphandle kokuqukethwe kwamaprotheni amaningi, namavithamini namaminerali amaningi amahle kakhulu.
Ukudla kwezitshalo okunamaprotheni amaningi kakhulu yimbewu yeHemp, ubhontshisi wesoya, udali, ubhontshisi wezinso, i-tempe, imbewu yethanga, imbewu ye-chia, ama-alimondi, iquinoa, i-tofu, amakhowe, i-broccoli, namakinati.
