Ukudla okunempilo nokunomsoco kufanele kufakwe ekudleni kwakho kunoma yikuphi uma ufuna ukuzuza imiphumela emihle.Ngeke uye ndawo ngaphandle kokudla okunempilo nokunomsoco.Yiqiniso, ungase futhi ube nosuku olubizwa ngokuthi "ukukopela", kodwa kubalulekile ukugcina ibhalansi.Kulesi sihloko, sizobhekana nokudla okuzokusiza ukuthi uhlangabezane nokudla kwakho kwamaprotheni nsuku zonke futhi mhlawumbe ukwandise.Kungakho bakukhulise ukuze ukwazi ukufinyelela eyakhoimigomo yokwakha imisipha.
1. INYAMA YENYAMA
Uma ufuna ukuthola isisindo semisipha, kufanele kube yisisekelo sokudla kwakho.Yenkomoigcwele zonke izinhlobo zezinto eziholela ekukhuleni kwemisipha,okuhlanganisa insimbi, i-zinc, namavithamini B.Okubaluleke nakakhulu, kunikeza umzimba wakho amaprotheni ekhwalithi ephezulu (akuwona wonke adalwe alingana) kanye namazinga aphezulu ama-amino acid asebenza ne-insulin ekusekeleni.ukukhula kwemisipha.
Lokhu kufanele kube izindaba ezinhle kulabo abazama ukwehlisa isisindo -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 asezingeni eliphezulu, abalulekile ekulondolozeni nasekulungiseni imisipha,impilo yamathambo kanye nokugcinwa kwesisindo.Futhi-ke ziningi izindlela ongapheka ngazo futhi ulungise inkukhu.
Yiya esitolo futhi ungathola kalula inkukhu enqunywe zibe izingxenye ngazinye ezingafakwa futhi ziphekwe ngokushesha.
3. USHIZI WE-COTTAGE AMAFUTHA ANGAPHANSI
I-Cottage cheese itholakala ngezinhlobo zamafutha aphezulu, aphakathi nendawo naphansi.Njengoba amafutha agcwele e-cottage shizi engeyona ingxenye ewusizo yokuphila, kufanele ufinyelele inguqulo yamafutha aphansi.Iqukethe mayelana14 amagremu amaprotheningamagremu ayi-100.Ungayisebenzisela izitsha ezinoshukela noma ezinosawoti futhi kungaba isengezo esihle ezitsheni ezinamakhalori aphansi.
Abantu abaningi abakwazi lokhu, kodwai-cottage shizi cishe ihlanzekile ngokuphelele amaprotheni e-casein.
Caseiniyiphrotheni egayeka kancane, okusho ukuthi ilungele ukugcina imisipha.Kuwusizo ikakhulukazi kubantu abangenakho ukukhetha ngaphandle kokuhlala isikhathi eside bengadli.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 ukumboza ukudla kwakho kwamaprotheni nsuku zonke ngezithako zamaprotheni, umthombo oyinhloko kufanele uhlale upheleleukudla.Abakhi bomzimba abaningi bathatha amaprotheni ngokushesha ngemva kokuqeqeshwa, okungekubi, kodwa ucwaningo lwamuva luye lwabonisa ukuthi kungcono uma uthatha amaprotheni ihora ngaphambi kokuqeqeshwa futhi kuzogcina i-protosynthesis enhle futhi kuvimbele ukuwohloka kwamaprotheni amahora angu-2.5-3, ngemva kwalokho uzokwenza. yiba ngemva kokuqeqeshwa, nalapho ungakwazi ukudla ukudla okunomsoco okunamaprotheni nama-carbohydrates.Ngaphandle kwalokho, uma ungeke ukwazi ukukwenza, thatha amaprotheni ngemva kokuqeqeshwa.
5. TUNA NEZINYE IZINHLANZI
Inhlanzi inamaprotheni amaningi, aphansi ngamafutha futhi inothile ngama-omega-3 fatty acids.Ama-Omega-3 fatty acids abalulekile ngoba wonaukusiza ukuphula amafuthakanye nokuqinisekisa ukusebenza kahle kwezinqubo zomzimba, njengeumzimba.
6. ISIDLA
I-Oatmeal ingumthombo omkhulu wama-carbohydrate ngenxa yokuncipha kwawoinkomba ye-glycemic (GI)kanye neqiniso lokuthi icutshungulwa kancane.
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 kuzwakala kuthakazelisa.Kodwa, yebo amafutha ayadingeka ukuze kuzuze imisipha eqinisweni abaluleke kakhulu.Badlala indima ebalulekile ekukhiqizeni amahomoni(i-testosterone ne-hormone yokukhula), abanomthwalo wemfanelo wokuzuza imisipha.
9. IZITHELO NEMIFINO
Izithelo nemifino kuwumthombo ocebile wama-antioxidants, abalulekile ekusebenzeni okunempilo kwamasosha akho omzimba.Okunye okungabalulekile kangako ukuthi ziwumthombo wemisoco eminingi njengovithamini C, uvithamini E kanye ne-beta-carotene.
10. AMAMAKI KANYE NAMAKITHI
Siyawazi amakinati, ama-alimondi nama-cashew nuts.Ungafaka wonke lamantongomane ekudleni kwakho ukuze uthole imisipha, ngoba aquketheamafutha enempilo, amaprotheni, kanye VitaminE. Lezi zithako zizenza zibe ukudla okuhle kakhulu, vele awudingi ukuthi uzidle ngokweqile, kodwa kufanele zithole indawo ekudleni kwakho.Ungawasebenzisa futhi ngendlela yebhotela lamantongomane, ibhotela le-almond.Ucwaningo lubonisa ukuthi kubantu abadla amantongomane nama-nut butters, isifo sikashukela sohlobo 2 sasikhona.ngokwehla ngamaphesenti.
Isikhathi sokuthumela: Nov-03-2022