Ukudla okunempilo nokunomsoco ekudleni kwakho kufanele kutholakale kunoma yikuphi uma ufuna ukuzuza imiphumela emihle.Ngaphandle kokudla okuhle nokulinganisela, ngeke uhambise noma yikuphi.Yebo ungaba nosuku olubizwa ngokuthi "ukukopela", kodwa kubalulekile ukugcina ibhalansi yakho.Kulesi sihloko, sizobheka ukudla okuzokusiza ukuthi ugcwalise ukudla kwakho kwansuku zonke amaprotheni futhi mhlawumbe ukwandise.Yingakho baye banda ukuze ukwazi ukufeza eyakhoimisipha yokuzuza imigomo.
1. INYAMA YENYAMA
Uma ufuna ukuthola isisindo semisipha, kufanele kube yisisekelo sokudla kwakho.Yenkomoigcwele zonke izinhlobo zezinto eziholela ekukhuleni kwemisipha,okuhlanganisa i-iron, i-zinc namavithamini B.Okubaluleke nakakhulu, kunikeza umzimba wakho amaprotheni ekhwalithi ephezulu (awafani wonke) kanye namazinga aphezulu ama-amino acid asebenza ne-insulinukuzuza kwemisiphaukusekela .
Kulabo abazama ukwehlisa isisindo, lokhu kufanele kube izindaba ezinhle -Ama-servings angu-3 enyama yenkomoizohlinzeka cishe ngenani elilinganayo lamaprotheni njengezinkomishi ezingu-1.5 zikabhontshisi, kodwa ngesigamu samakholori.
2. INYAMA YENKUKHU
Njengenyama yenkomo,inkukhu iwumthombo omuhle kakhulu wamaprotheni ekhwalithi ephezulu abalulekile ekulondolozeni nasekulungiseni imisipha,impilo yamathambo nesisindo.Futhi-ke ziningi izindlela ongapheka ngazo futhi ulungise inkukhu.
Yiya esitolo futhi uzothola kalula inkukhu enqunywe zibe izingxenye ngazinye ezingafakwa futhi ziphekwe ngokushesha.
3. USHIZI WE-COTTAGE AMAFUTHA ANGAPHANSI KANYE NOSHIZI WE-COTTAGE
I-Cottage cheese itholakala ngezinhlobo zamafutha aphezulu, aphakathi nendawo naphansi.Njengoba amafutha agcwele ku-cottage shizi engeyona ingxenye ewusizo yokuphila kwakho, kufanele ufinyelele inguqulo yamafutha aphansi.Iqukethe mayelana14 amagremu amaprotheningamagremu ayi-100.Ungayisebenzisela ukudla okunoshukela noma okunambithekayo futhi kungaba isengezo esihle kakhulu ekudleni okunekhalori ephansi.
Abantu abaningi abakwazi lokhu, kodwai-cottage shizi cishe ihlanzekile ngokuphelele amaprotheni e-casein.
Caseiniyiphrotheni egayeka kancane, okusho ukuthi ilungele ukugcina imisipha.Lokhu kuwusizo ikakhulukazi kubantu abangenakho ukukhetha ngaphandle kokuhamba ngaphandle kokudla isikhathi eside.I-Cottage cheese nayo ingumthombo omuhle kakhulu we-vitamin B12, i-calcium nezinye izakhi ezibalulekile.
4. WHEY PROTEIN
Isizathu sokuthi kungani amaprotheni engenye yezithako zokudla okunomsoco ethandwa kakhulu ekwakheni umzimba ukuthi anganikeza umzimba ngekhwalithi.amaprotheningenani elihle uma kuqhathaniswa.Kodwa ungazami izithasiselo zamaprotheni ukumboza ukudla kwakho kwamaprotheni osuku lonke, umthombo oyinhloko kufanele uhlale njaloukudla okugcwele.Abaningi bomzimba basebenzisa amaprotheni ngemva nje kokuqeqeshwa, okungekubi, kodwa ucwaningo lwakamuva lubonise ukuthi kungcono ukuthatha amaprotheni ihora ngaphambi kokuqeqeshwa futhi kuzogcina i-photosynthesis enhle futhi kuvimbele ukuwohloka kwamaprotheni amahora angu-2.5 - 3, ngemva kwalokho yiba ngemva kokuqeqeshwa, nalapho ungakwazi ukudla ukudla okunomsoco okunamaprotheni nama-carbohydrates.Ngaphandle kwalokho, uma ungabambi, sebenzisa amaprotheni ngisho nangemva kokuqeqeshwa.
5. TUNA NEZINYE IZINHLANZI
Izinhlanzi zinamaprotheni amaningi, amafutha aphansi futhi anothe ngama-omega-3 fatty acids.Ama-Omega-3 fatty acids abalulekile ngoba wonaukusiza ukuphula amafuthafuthi uqinisekise ukusebenza kahle kwezinqubo zomzimba ezifanaumzimba.
6. ISIDLA
I-Oatmeal ingumthombo omkhulu wama-carbohydrate ngenxa yokuncipha kwawoinkomba ye-glycemic (GI)kanye neqiniso lokuthi icutshungulwa kancane.
YIZIPHI IZINZUZO ESIZAZIYO?
iphrofayili enhle kakhulu yezakhi
ukugcwala okungcono
iqeda isifiso sokudla
ukulahlekelwa amafutha
7. AMAQAZA
Amaqanda aqukethe phezuluamaprotheni wekhwalithi, ama-amino acid ayisishiyagalolunye abalulekile, i-choline, uhlobo olufanele lwamafutha kanye novithamini D. Ukufingqa, ungomunye wemithombo eshibhe kakhuluamaprotheni wekhwalithi.
8. AMAFUTHA ANEMPILO
Siyazi ukuthi lokho kuzwakala kuthakazelisa.Kodwa, yebo amafutha nawo abalulekile ekuzuzeni imisipha eqinisweni abaluleke kakhulu.Badlala indima ebalulekile ekukhiqizeni amahomoni(i-testosterone ne-hormone yokukhula), abanomthwalo wemfanelo wokuzuza imisipha.
9. IZITHELO NEMIFINO
Izithelo nemifino kungumthombo ocebile wama-antioxidants abalulekile ekusebenzeni okunempilo kwamasosha akho omzimba.Okunye okungabalulekile kangako ukuthi ziwumthombo wemisoco eminingi njengovithamini C, uvithamini E kanye ne-beta-carotene.
IZITHELO ZEZITHELO EZIMBALWA EZIYIMPELA:
Jujube
I-Sapodilla
Iparele
I-Kiwano (ikhabe elinezimpondo)
10. AMAMAKI KANYE NEBHEDA LEWALNUT
Siyawazi amakinati, ama-alimondi, ama-cashews.Ungafaka wonke lamantongomane ekudleni kwakho kwemisipha ngoba aquketheamafutha enempilo, amaprotheni, VitaminE. Lezi zithako zizenza zibe ukudla okuhle kakhulu, vele akudingekile ukuthi udlule kuzo kodwa kufanele zithole indawo ekudleni kwakho.Ungawasebenzisa futhi ngendlela yebhotela lamantongomane, ibhotela le-almond.Ucwaningo lukhombisa ukuthi isifo sikashukela sohlobo 2 sasikhonaaphansi kubantu ngabanye abadla amantongomane nebhotela le-walnut.
Isikhathi sokuthumela: May-23-2022