Amaprotheni kufanele abe khona ekudleni kwakho, ikakhulukazi ngesikhathi sokudla. Ziyadingeka ekukhiqizeni amandla nokugcinwa kwezicubu zomzimba ezinesimweni esihle. Ukudla kwansukuzonke kwama-30% kufanele kube nemikhiqizo yamaprotheni yokulahlekelwa isisindo. Kungcono ukunikeza okuthandayo amaprotheni okuvela emfuyweni, ngoba kanye nawo, umzimba uthola amino acid ebalulekile okudingekayo kumuntu.
Yikuphi ukudla okudingayo uma udla amaprotheni ekudleni?
- Inkukhu Breast . Ku-100 g walomkhiqizo, 18.7 g wephrotheni. Inkukhu yezinkukhu isithako esikhulu sezitsha eziningi. Ukuze ugcine zonke izinto eziwusizo kanye namaphrotheni kufaka, lungiselela isifuba umbhangqwana noma kuhhavini.
- I-Turkey fillet . Ku-100 g iqukethe 25.4 g weprotheyini. Uma ungeke ukwazi ukudla inkukhu, yibeke esikhundleni se-turkey. Imikhiqizo enjalo yokudla kwamaprotheni iyasiza kakhulu futhi ifinyeleleke kalula. Ungakwazi ukupheka i-turkey ngendlela efanayo nenkukhu.
- Inkomo yenkomo . Ku-100 g walomkhiqizo uqukethe 28 g wephrotheni. Kusuka kwenkomo kunokwenzeka ukuthi ulungise izitsha ezihlukahlukene nakakhulu ezizosiza ukwehlukanisa ukudla kwakho.
- Inkinga . Ku-100 g iqukethe 17.5 g amaprotheni. Emikhiqizo evumelekile ene-protein diet kumele ibe khona izinhlanzi. Omunye wabamele abakhulu kakhulu yi-trout, njengoba kusiza ukwehlisa i-cholesterol futhi uyipheke kalula.
- Amaqanda . Ku-100 g iqukethe 13 g weprotheyini. Amaphesenti angu-5 avunyelwe ngosuku, okusho ukuthi inani lamaprotheni landa kakhulu. Vele uzame ukudla amaprotheni owodwa. Amaqanda angabiliswa, okuthosiwe, ama-omelets okuphekwe, njll.
- I-low-fat cottage cheese . Ku-100 g iqukethe i-16.5 g weprotheni. Kusuka kuwo ungalungisa ama-cocktails kanye nama-dessert okumnandi ngezithelo. Qaphela usuku lokuphelelwa yisikhathi.
Ukudla okuvunyelwe nge-protein diet kuzokunika ithuba lokwenza imenyu ephelele yansuku zonke.