John Myers
Ehlobo, kubantu abaningi, akukho okumnandi ukwedlula u-ayisikhilimu opholile – ukube bekungewona ama-calories amaningi. Amaprotheni u-ayisikhilimu wonga ushukela futhi unikeza amaprotheni amaningi. Sizokutshela lapha ukuthi inempilo yini nokuthi ungayenza kanjani i-low-carb iphathe ngokwakho.
Ukuqabuleka okucebile ngamaprotheni: ukhilimu wamaprotheni
Ukukhotha u-ayisikhilimu ngezinsuku ezishisayo kumane kuyingxenye yehlobo kwabaningi - i-vanilla ice cream iyingxenye yokudla okuqinile kwezempi. Nokho, ushukela omningi ngokuvamile uvimbela ukuqabuleka ekusetshenzisweni ngonembeza ohlanzekile. Uma ufuna enye indlela enempilo esikhundleni samaswidi, u-ayisikhilimu wamaprotheni angaba yimpendulo. Njengokuqabuleka okuvamile, i-ayisikhilimu ene-carb ephansi itholakala ezinhlobonhlobo eziningi zokunambitheka kusuka ku-cappuccino kuya ku-vanilla. Kodwa-ke, iqukethe amaprotheni aphindwe kahlanu kanye namafutha amaningi - umthombo ophelele wamaprotheni. Esikhundleni sikashukela, esikhundleni se-xylitol ngokuvamile sinikeza ukunambitheka okumnandi. U-ayisikhilimu onamaprotheni amaningi ukhangiswa njenge-booster yokuqina kubadlali abadinga amaprotheni amaningi ukuze bakhe imisipha. Kodwa abantu abakhuthele kakhulu kufanele bakwazi ukudla ukudla okunempilo ngokwelashwa.
Kunconywe ngokulinganisela
I-Federal Center for Nutrition (BZfE) ithatha umbono obucayi wokudla okuyinjwayelo ngoba abantu abanempilo abalidingi inani elengeziwe lamaprotheni. Isincomo kubantu abadala ukuthi badle i-0.8 kuya ku-1 igremu ngekhilogremu yesisindo somzimba nsuku zonke. I-BZfE iveza ukuthi ukusetshenziswa ngokweqile kwamaprotheni isikhathi eside kungalimaza izinso. Kodwa-ke, uma unaka ibhalansi ephelele yokudla kwamaprotheni, ungakwazi ukujabulela amaprotheni ayisikhilimu kaningi. Ehlobo, qala usuku ngokuqabuleka okupholile ukuze ukulande esikhundleni sokudla kwasekuseni. Ukuphatha u-ayisikhilimu wamaprotheni njengokudla futhi ungawudli njalo kugcina isibalo sekhalori silingana. Ngoba amaprotheni nawo anomthelela wama-kilocalories angu-5.4 ngegremu futhi ngenxa yalokho awanciphi ngeseshini ngayinye. Uma kuqhathaniswa: Ama-carbohydrate aqukethe ama-kilocalories angu-4.1 igremu ngalinye.
Zokupheka Easy okuzenzela amaprotheni ice cream
Abantu abakhathalela impilo bazenzela amaprotheni u-ayisikhilimu futhi ngaleyo ndlela bagcine ukulawula izithako. Lokhu kungenziwa futhi ngaphandle komenzi we-ayisikhilimu futhi kulula kakhulu nge-protein powder kukunambitheka kwakho okuthandayo. Ngaphezu kwalokho, vele uthathe amanzi nezithelo eziqandisiwe ezifana nama-strawberries noma izingcezu zebhanana bese uxuba yonke into ku-blender imizuzwana embalwa phezulu bese ubeka amandla aphansi kuze kube yilapho u-ayisikhilimu uba nokhilimu. Esikhundleni samanzi - thola ukuthi ungenza kanjani iqhwa lamanzi ngokwakho - ungasebenzisa futhi iyogathi noma i-quark enamafutha aphansi kanye nobisi oluthile (lwesitshalo). Ibhotela le-alimondi, izinongo ezinjengesinamoni, amashibhisi kashokoledi, amantongomane aqotshiwe, imvuthuluka yekhekhe, ukhukhunathi ogayiwe, ne-espresso ebandayo yekhofi elineqhwa eliyiphrotheni nakho kuyizithako ezifanele. Kujabulele ukuhlola ukhilimu wakho wamaprotheni!
