Ukutya okunempilo kunye okunesondlo kufuneka kufakwe kwisidlo sakho kuyo nayiphi na imeko ukuba ufuna ukufezekisa iziphumo ezilungileyo.Awuyi kufika naphi na ngaphandle kokutya okufanelekileyo kunye nokulinganisela.Ngokuqinisekileyo, unokuba nosuku olubizwa ngokuba yi "cheat", kodwa kubalulekile ukugcina ibhalansi.Kwinqaku, siza kujongana nokutya okuya kukunceda uhlangabezane neprotheyini yakho yemihla ngemihla kwaye mhlawumbi ukwandise.Yiyo loo nto bawukhulisayo ukuze ukwazi ukufikelela kwakhoiinjongo zokwakha izihlunu.
1. INYAMA yenkomo
Ukuba ufuna ukufumana ubunzima bemisipha, kufuneka ibe sisiseko sokutya kwakho.Yenkomoilayishwe zizo zonke iintlobo zezinto ezikhokelela ekukhuleni kwezihlunu,kuquka i-iron, i-zinc, kunye ne-vitamin B.Okubaluleke ngakumbi, inika umzimba wakho ngeprotheyini ekumgangatho ophezulu (ayiyiyo yonke into edalwe ngokulinganayo) kunye namanqanaba aphezulu e-amino acids asebenza kunye ne-insulin ukuxhasa.ukukhula kwezihlunu.
Oku kufanele ukuba ziindaba ezimnandi kwabo bazama ukunciphisa umzimba -Iinkonzo ezi-3 zenyama yenkomoiya kubonelela ngomlinganiselo ofanayo weprotheyini njenge-1.5 iikomityi zeembotyi, kodwa ngesiqingatha seekhalori.
2. INYAMA YEKUKHU
Njengenyama yenkomo,inkukhu ngumthombo ogqwesileyo weprotheyini ephezulu, ebalulekileyo ekugcinweni kwemisipha kunye nokulungiswa,impilo yamathambo kunye nokugcina ubunzima.Kwaye kukho iindlela ezininzi onokuthi upheke kwaye ulungiselele inkukhu.
Yiya evenkileni kwaye unokufumana lula inkukhu enqunywe kwiindawo ezizimeleyo ezinokuthi zifakwe kwaye ziphekwe ngokukhawuleza.
3. ISHISHI LE-COTTAGE EMATSHI AMAFUTSHANE
I-Cottage cheese ifumaneka kwi-high, medium and low fat variants.Ekubeni amanqatha ahluthayo kwi-cottage cheese ayiyona inxalenye ebalulekileyo yokuphila, kufuneka ufikelele kwi-fat-fat version.Iqulethe malunga14 grams zeprotheninge 100 grams.Ungayisebenzisela izitya eziswiti okanye ezinetyuwa kwaye inokuba yongezwa kakhulu kwizitya eziphantsi kweekhalori.
Abantu abaninzi abayazi le nto, kodwai-cottage cheese iphantse ibe yiprotheni ecocekileyo ye-casein.
Caseinyiprotheyini eyetyisa kancinane, nto leyo ethetha ukuba ilungele ukugcina izihlunu.Iluncedo 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.iiprotheningexabiso elihle noko.Kodwa ungazami ukugubungela iprotheyini yakho yemihla ngemihla ngezongezo zeprotheyini, owona mthombo uphambili kufuneka uhlale upheleleukutya.Uninzi lwabakhi bomzimba bathatha iprotheni ngokukhawuleza emva koqeqesho, olungelubi, kodwa uphando olutshanje luye lwabonisa ukuba kungcono ukuba uthatha iprotheni kwiyure ngaphambi koqeqesho kwaye iya kugcina iprotosynthesis enhle kwaye ithintele ukuphuka kweeprotheyini kwiiyure ezingama-2.5-3, emva koko uya yiba nasemva koqeqesho, naxa unokutya ukutya okunesondlo okuneprotheyini neecarbohydrates.Ngenye indlela, ukuba awukwazi ukuyenza, thatha iprotheni emva koqeqesho.
5. ITUNA KUNYE NEZINYE Intlanzi
Intlanzi iphezulu kwiprotheyini, iphantsi kwamafutha kwaye ityebile kwi-omega-3 fatty acids.I-Omega-3 fatty acids ibalulekile ngenxa yokubaukunceda ukwaphula 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.
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 ivakala inika umdla.Kodwa, ewe amafutha nawo ayimfuneko ekuzuzeni 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.
10. Amantongomane kunye ne-nati
Siyawazi amandongomane, iialmonds, kunye necashew nuts.Ungabandakanya zonke ezi nuts kwizidlo zakho zokufumana izihlunu, kuba ziquletheamafutha enempilo, iiproteni, kunye neVithaminiE. Ezi zithako zibenza babe kukutya okulungileyo kakhulu, ngokuqinisekileyo akukho mfuneko yokuba uzitye kakhulu, kodwa kufuneka bafumane indawo ekutyeni kwakho.Unokuzisebenzisa kwakhona ngendlela yebhotela ye-peanut, ibhotela ye-almond.Uphando lubonisa ukuba kubantu abatya i-nuts kunye ne-nut butters, iziganeko zesifo seswekile se-2ngokwepesenti-nobulumko ngaphantsi.
Ixesha lokuposa: Nov-03-2022