Izidlo Eziyi-15 Ezicebile Ezicebile Zokudla Okunempilo

Ukudla okunomsoco kubalulekile empilweni enhle futhi kufanele kube nama-macronutrients amathathu: ama-carbohydrate, amafutha, namaprotheni. Kepha namuhla, abantu abakhathalela impilo kanye nabathandi bokuqina bagxile kakhulu kubo amaprotheni ukudla kwabo, kodwa kungani kunjalo?

Iphrotheni iyi-micronutrient ebalulekile edingekayo ekukhuleni okufanele kwamangqamuzana nokugcina umzimba usebenza. Ukudla ukudla okunamaprotheni amaningi kusiza:

• Nciphisa indlala nesifiso sokudla, unikeze umuzwa wokusutha
• Khulisa imisipha namandla
• Thuthukisa impilo yethambo
• Shisa amafutha ngokushesha
• Yehlisa umfutho wegazi 
• Khulisa izinga lokululama
• Gcina izinkinga zezinso kude

Njengoba kunezinzuzo eziningi ngokudla ukudla okunamaprotheni amaningi, kungokwemvelo ukuzibuza ukuthi iyini imithombo yemvelo yamaprotheni, ikakhulukazi ngamanani aphezulu. Abadla imifino bangakutholaphi ukudla okunamaprotheni amaningi ngaphandle kokudla okufana nenyama? Mangakanani amaprotheni anganele kimi?

Kule bhulogi, sinikeze uhlu olubanzi lwemithombo yamaprotheni emvelo ukuze ukwazi ukuyifaka ekudleni kwakho futhi uqale uhambo lwakho oluya empilweni enhle namuhla.

Mangakanani Amaprotheni Okufanele Udle?

Nakuba iphrotheni iyi-macronutrient ebalulekile, ukudla okungaphezu kwalokho okudingayo akuphakanyiswa. Isidingo samaprotheni sansuku zonke siyahlukahluka kumuntu nomuntu, ikakhulukazi ngeminyaka, ubulili, isisindo kanye izinga lomsebenzi womzimba. 

Inani lokudla okunempilo kwamaprotheni likalwa ngokusekelwe enanini lama-amino acid. Cishe amaphesenti angu-10-35 amakholori avela emithonjeni yamaprotheni, cishe amagremu angu-46 (g) wamaprotheni kwabesifazane abadala kanye nama-56 g kwabesilisa abadala. Abesifazane abakhulelwe nabancelisayo bangadinga u-65 g wamaprotheni. 

I-15 High Protein Foods (Yikuphi Ukudla Okunephrotheni Ephakeme Kakhulu?)

Nazi izinketho zokudla okunothe kakhulu okuyi-15 ongakhetha kuzo, ngokunye ukudla okunothe ngamaprotheni abantu abadla imifino abangakhetha ukukufaka ekudleni kwabo futhi bathole okungcono kakhulu ekudleni kwabo: 

1. Inkukhu: Isifuba senkukhu esingenamathambo nesingenasikhumba singenye yezidlo ezingcono kakhulu ezinamaphrotheni. Iwumthombo wamaprotheni ovame kakhulu odliwa abakhi bomzimba nabasubathi, njengoba amabele enkukhu angenamathambo nangenasikhumba awanawo amafutha agcwele. Isifuba senkukhu siqukethe amagremu angu-31 amaprotheni ngegremu ngayinye eyi-100 futhi inikeza amakholori angu-160. Nakuba noma iyiphi ingxenye yenkukhu ilungele ukudliwa, isifuba sezinkukhu sinconywa njengokukhethwa kwenyama enomzimba omncane, okunamafutha amancane.
2. Amaqanda amhlophe: Ingenye yemithombo engcono kakhulu yamaprotheni kulabo abangayidli inyama noma ukudla kwasolwandle. amaqanda aqukethe cishe wonke ama-amino acid abalulekile adingekayo ekwakheni amaprotheni. Iqanda elilodwa linikeza cishe ama-calories angu-73.9 kanye namaprotheni angu-6.2 g kuyilapho amaqanda amhlophe ahlinzeka ngamakholori angu-17 kanye ne-3.6 g amaprotheni. Ngakho-ke, isikhuphasha seqanda noma cha, uthola umthombo omuhle wamaprotheni uma udliwe izikhathi ezingaphezu kwezine ngesonto.
3. Ukudla kwasolwandle: Ukudla kwasolwandle okunamaphrotheni angenalutho kuhlanganisa i-salmon ne-tuna, elayishwe imisoco ebalulekile efana ne-omega-3 fatty acids enempilo futhi enamafutha amancane ne-cholesterol kunanoma iyiphi enye iphrotheni yezilwane. Ngakho-ke, lezi kungaba enye indlela enempilo kulabo abangayidli inyama. I-100 g ye-tuna inikeza cishe ama-kilojoule angu-90, ama-19 g weprotheyini, u-0.2 g wamafutha agcwele, kanye no-0.9 g wamafutha esewonke, kuyilapho inani elifanayo le-salmon linganikeza amakholori angu-121, 16.8 g wamaprotheni, 0.8 g wamafutha agcwele, kanye no-5.4 g wamafutha esewonke.
4. I-Cottage cheese (i-paneer): I-Paneer ivelele njengenye indlela yenyama phakathi kwezinketho zeprotheyini yemifino. Icebile ngamaprotheni e-casein futhi inikeza amaprotheni angu-18 g ngamagremu angu-100 wokuphakela.
5. Iyogathi yamaGreki engenalutho enamafutha aphansi: Kubalulekile ukukhetha isiGreki esilula iyogathi ngaphezu kwezinambitheka eziqukethe ama-carbohydrate namafutha amaningi. I-yoghurt yesiGreki engenalutho inikeza i-10 g yamaprotheni.
6. Ubisi olunamafutha aphansi/I-Skimmed: Ubisi belulokhu lubhekwa njengokudla okuphelele njengoba lugcwele amaprotheni, ama-carbohydrate, amavithamini, i-calcium, namaminerali, phakathi kwezinye izakhi ezibalulekile. Kodwa-ke, uma ufuna amaprotheni amaningi kanye namafutha amancane, kufanele ukhethe ubisi olunamafutha aphansi noma oluncishisiwe njengoba lunamaprotheni amaningi futhi awekho amafutha nama-carbohydrates. Inkomishi eyodwa yobisi oluncibilikisiwe inikeza amagremu angu-8 wamaprotheni.
7. Imikhiqizo eyenziwe ngesoya: Ubhontshisi wesoya uthathwa njengeprotheyini enhle kakhulu esikhundleni sokudla kwenyama ngenxa yokunotha kwamaprotheni. Ungadla ubhontshisi wesoya njengoba unjalo noma eminye imikhiqizo ephuma kubhontshisi wesoya, njengobisi lwesoya, iyogathi yesoya, njll. Futhi ingumthombo omkhulu kavithamini C futhi iqukethe amafutha aphansi futhi awekho nhlobo amacarbohydrates. Abantu abangabekezeleli i-lactose noma abadla imifino bangadla ubhontshisi wesoya nemikhiqizo yawo ngaphandle kwenkinga. Iqukethe amagremu angu-36 amaprotheni ngamagremu angu-100.
8. I-Tofu: I-Tofu iwumkhiqizo kabhontshisi wesoya ongumthombo omuhle wamaprotheni asekelwe ezitshalweni. Inkomishi eyodwa enikezwa i-tofu iqukethe ama-calories angu-360 kanye nama-protein angu-43.6 g. 
9. I-Quinoa: I-Quinoa iwukudla kwezitshalo okungenayo i-gluten okugcwele wonke ama-amino acid abalulekile. Inkomishi eyodwa yequinoa ephekiwe iqukethe amagremu angu-8 wamaprotheni. Futhi iwumthombo omuhle wefayibha, equkethe u-4 g ekuphakeni kosayizi ofanayo.
10. I-Oats: I-Oats iyi-superfood entsha yabantu abakhathalela impilo kanye nomthombo omuhle kakhulu wamaprotheni. I-100 g ye-oats iqukethe i-11 g yamaprotheni.
11. Imbewu: Imbewu ehlukahlukene esekelwe ezitshalweni, njenge imbewu ye-sunflower, imbewu yekhabe, imbewu yefilakisi, imbewu ye-chia, imbewu ye-hemp, njll., imithombo yamaprotheni enhle kakhulu futhi inikeza i-fiber eyanele kanye nama-micronutrients ahlukahlukene abalulekile. Futhi aqukethe ama-omega-3 fatty acids, afanele ukuzivikela komzimba wakho nempilo yenhliziyo nesibindi. Ngokwesilinganiso, imbewu yenkomishi engu-¼ inikeza cishe amagremu angu-9 wamaprotheni.
12. Amantongomane nama-nut butters: Amantongomane anjengamantongomane, ama-alimondi, nama-cashew anothe ngamaprotheni, amafutha angacushiwe nemicu esuthisayo. Basiza ukugcina isisu sigcwele isikhathi eside futhi banciphise izifiso. Ngokufanayo, ibhotela elitholakala kulawa mantongomane linamaprotheni amaningi, i-potassium, ne-fiber. Inkomishi ngayinye engu-¼ yokuphakelwa kwamantongomane inikeza amaprotheni angu-7-9 g.
13. I-Red Lentils: I-Lentils, ikakhulukazi i-red lentils, iwumthombo omuhle kakhulu wamaprotheni kubantu abadla imifino. Aqukethe 27.1 g weprotheyini ngayinye 100 g servings.
14. I-Split Chickpeas: I-Chickpea curry noma i-dal iyisidlo esivamile saseNdiya esinamaphrotheni amaningi namafutha amancane. I-100 g ngayinye yokuphakela inikeza cishe ama-9 g amaprotheni.
15. I-Whey protein: I-Whey protein powder iyisengezo seprotheni esigxilile, esihlinzeka cishe ngamagremu angama-70-80 wamaprotheni ngegremu ngayinye eyi-100.

Isiphetho

Imithombo eyahlukene yemvelo, esekelwe ezitshalweni yamaprotheni iyatholakala kubantu abangadli imifino kanye nabadla imifino ngokufanayo. Phakathi kwezinketho ezingezona imifino, inkukhu inikeza amaprotheni amaningi, kuyilapho phakathi kwezinketho zemifino, i-paneer, i-soy, nemikhiqizo esekelwe ku-soy inikeza amanani amaningi amaprotheni.

Imibuzo Evame Ukubuzwa

1. Ingabe isidingo samaprotheni siyefana kwabesilisa nabesifazane?

Abesilisa nabesifazane badinga amanani ahlukene amaprotheni. Umthamo onconywayo wansuku zonke wamaprotheni uphakathi kuka-46-63 g kubantu abadala, lapho amadoda edinga amanani aphezulu amaprotheni, futhi kwabesifazane abakhulelwe nabancelisayo, ngu-65 g. 

2. Ngingakwazi ukudla ukudla okunamaprotheni amaningi ebusuku?

Uma amanani amaningi amaprotheni athathwa ngaphambi kokulala, kungenzeka ukuzuza imisipha futhi kubangele i-spike kuma-hormone okukhula.

3. Yisiphi isikhathi esingcono kakhulu sokudla ukudla okunamaprotheni amaningi?

Isikhathi esihle sokudla amaprotheni ngesikhathi sasekuseni. 

4. Ingabe ukudla okunamaphrotheni amaningi kukulungele?

Kubantu abaningi abanempilo enhle, ukudla ukudla okunamaprotheni amaningi akulimazi uma kulandelwa isikhashana. Kodwa-ke, izinkinga zezempilo zingakhula uma zilandelwa isikhathi eside.

5. Ingabe ukudla okunamaphrotheni amaningi kungabangela ukuncipha kwesisindo?

Ukudla amaprotheni amaningi kunesabelo sokudla esinconywayo kungasiza ekunciphiseni isisindo, kodwa kufanele kwenziwe ngokulinganisela hhayi njalo. Ukudla kwansuku zonke kwamaprotheni okungama-30% amakhalori kulungele ukwehlisa isisindo.