Ukutya okunempilo kunye okunesondlo ekudleni kwakho kufuneka kufumaneke kuyo nayiphi na imeko ukuba ufuna ukufezekisa iziphumo ezilungileyo.Ngaphandle kokutya okufanelekileyo kunye nokulinganisela, awuyi kuhamba naphi na.Ngokuqinisekileyo unokuba nosuku olubizwa ngokuba yi "cheat" usuku, kodwa kubalulekile ukugcina ibhalansi yakho.Kweli nqaku, siza kujonga ukutya okuya kukunceda ugcwalise iprotheyini yakho yemihla ngemihla kwaye mhlawumbi uyandise.Yiyo loo nto baye banda ukuze ukwazi ukufezekisa kwakhoiinjongo zokuzuza kwemisipha.
1. INYAMA yenkomo
Ukuba ufuna ukufumana ubunzima bemisipha, kufuneka ibe sisiseko sokutya kwakho.Yenkomoilayishwe ngazo zonke iintlobo zezinto ezikhokelela ekukhuleni kwezihlunu,kuquka i-iron, i-zinc kunye ne-vitamin B.Okubaluleke ngakumbi, inika umzimba wakho ngeeproteni ezikumgangatho ophezulu (azifani zonke) kunye namanqanaba aphezulu e-amino acids asebenza ne-insulinukuzuza kwezihlunuinkxaso .
Kwabo bazama ukunciphisa umzimba, oku kufanele ukuba ziindaba ezimnandi -Iinkonzo ezi-3 zenyama yenkomoiya kubonelela malunga nomlinganiselo ofanayo weprotheni njenge-1.5 iikomityi zeembotyi, kodwa ngesiqingatha seekhalori.
2. INYAMA YEKUKHU
Njengenyama yenkomo,inkukhu ngumthombo ogqwesileyo weprotheyini ekumgangatho ophezulu ebalulekileyo ekugcineni kunye nokulungisa izihlunu,impilo yamathambo kunye nobunzima.Kwaye kukho iindlela ezininzi onokuthi upheke kwaye ulungiselele inkukhu.
Yiya evenkileni kwaye uya kufumana ngokulula inkukhu enqunywe kwiinxalenye ezizimeleyo ezinokuvuthwa kwaye ziphekwe ngokukhawuleza.
3. AMAFUTHA AMASHIZI APHANSI NE-COTTAGE TSHIZI
I-Cottage cheese ifumaneka kwi-high, medium and low fat variants.Ekubeni amanqatha ahluthayo kwi-cottage cheese ayiyona inxalenye ebalulekileyo yokuphila kwakho, kufuneka ufikelele kwi-fat-fat version.Iqulethe malunga14 grams zeprotheninge 100 grams.Ungayisebenzisela ukutya okuswiti okanye okunencasa kwaye inokuba yongezo olukhulu ekutyeni okunekhalori ephantsi.
Abantu abaninzi abayazi le nto, kodwai-cottage cheese iphantse ibe yiprotheni ecocekileyo ye-casein.
Caseinyiprotheyini eyetyiswe kancinane, nto leyo ethetha ukuba ilungele ukugcina izihlunu.Oku kuluncedo ngakumbi kubantu abangenakho ukukhetha ngaphandle kokuhamba ngaphandle kokutya ixesha elide.I-Cottage cheese ikwangumthombo obalaseleyo we-vitamin B12, i-calcium kunye nezinye izondlo ezibalulekileyo.
4. WHEY PROTEIN
Isizathu sokuba kutheni iprotein yenye yezona zinto zithandwa kakhulu kwizongezo zesondlo kulwakhiwo lomzimba kukuba inokubonelela umzimba ngomgangatho.iprotheningexabiso elihle noko.Kodwa ungazami izongezo zeprotheyini ukugubungela iprotheyini yakho yonke imini, owona mthombo kufuneka uhlale unjaloukutya okupheleleyo.Abakhi bomzimba abaninzi basebenzisa iiprotheyini kanye emva koqeqesho, okungekubi, kodwa uphononongo lwamva nje lubonise ukuba kungcono ukuthatha iprotheyini kwiyure ngaphambi koqeqesho kwaye iya kugcina iphotosynthesis entle kwaye ithintele ukuqhekeka kweprotein kwiiyure ezingama-2.5 - 3, emva koko uya kuthi. yiba nasemva koqeqesho, naxa unokutya ukutya okunesondlo okuneprotheyini neecarbohydrates.Kungenjalo, ukuba awubambi, sebenzisa iprotheyini nasemva koqeqesho.
5. ITUNA KUNYE NEZINYE Intlanzi
Iintlanzi ziphezulu kwiprotheyini, ziphantsi kwamafutha kwaye zizityebi kwi-omega-3 fatty acids.I-Omega-3 fatty acids ibalulekile ngenxa yokubaukunceda ukwahlula amafuthakunye nokuqinisekisa ukusebenza ngokufanelekileyo kweenkqubo zomzimba ezifanaimetabolism.
6. I-OATMEAL
I-oatmeal ngumthombo omkhulu we-carbohydrates ngenxa yokuphantsi kwayoisalathisi se-glycemic (GI)kunye nenyaniso yokuba kusetyenzwa kancinci.
ZIZIPHI IZINZUZO ESIYAZIYO?
iprofayile yezondlo ebalaseleyo
ukuhluthwa okungcono
kunciphisa umdla wokutya
ukulahleka kwamafutha
7. AMAQAZA
Amaqanda aqulathe phezuluiprotheni esemgangathweni, ii-amino acids ezilithoba ezahlukeneyo ezibalulekileyo, i-choline, uhlobo olufanelekileyo lwamafutha kunye nevithamin D. Ukushwankathela, ngowona mthombo wexabiso eliphantsi.iprotheni esemgangathweni.
8. AMAFUTHA ASEMPILO
Siyazi ukuba oko kuvakala kunomdla.Kodwa, ewe amafutha nawo ayimfuneko ekufumaneni izihlunu enyanisweni abaluleke kakhulu.Badlala indima ebalulekileyo ekuveliseni amahomoni(testosterone kunye nehomoni yokukhula), ezinoxanduva lokufumana izihlunu.
9. IZIQHAMO NEMIFUNO
Iziqhamo kunye nemifuno ngumthombo otyebileyo we-antioxidants eziyimfuneko ekusebenzeni okunempilo kwamajoni akho omzimba.Enye into engabalulekanga kangako kukuba bangumthombo wezondlo ezininzi ezifana ne-vitamin C, ivithamin E kunye ne-beta-carotene.
IZIQHAMO EZIMBALWA EZIBALULEKILEYO:
Jujube
Sapodilla
Ipere
I-Kiwano (imelon eneempondo)
10. IMANONGO KUNYE NEBHATHA YEWALNUT
Siyawazi amandongomane, iialmonds, iicashews.Ungabandakanya zonke ezi nuts kwizidlo zakho zezihlunu kuba ziquletheamafutha enempilo, iiprotheyini, VitaminE. Ezi zithako zibenza babe kukutya okumnandi kakhulu, ngokuqinisekileyo akunyanzelekanga ukuba udlule kuzo kodwa kufuneka bafumane indawo ekutyeni kwakho.Unokuzisebenzisa kwakhona ngendlela yebhotela ye-peanut, ibhotela ye-almond.Uphando lubonisa ukuba iziganeko zesifo sikashukela sohlobo lwe-2isezantsi kubantu ngabanye abantu abatya amandongomane kunye nebhotela ye-walnut.
Ixesha lokuposa: May-23-2022