Kuzo zonke izinhlobo zamaphrotheni ezitholakalayo okwamanje, i-protein yeqanda ebhekwa njengento engcono kakhulu, ihlanganisa inani eliphakeme lezinto eziphilayo kanye nokusebenza ngokugcwele. Lona mkhiqizo oyingqayizivele oqukethe uhla olugcwele lwezakhi ezidingekayo emzimbeni womuntu.
Amaprotheni amaqanda amhlophe
Kumele uqaphele ukuthi inhlanganisela ephelele yama-amino acids itholakala kuphela eqanda eligcwele, elinamaprotheni namafutha. Kodwa-ke, ngokusebenza, abagijimi, njengombuso, basebenzisa kuphela amaqanda amhlophe, ngoba i-yolk iqukethe amafutha. Ngakolunye uhlangothi, lokhu kuyindlela efanele, ngakolunye uhlangothi - ngenxa yalokhu kukhetha, inzuzo enkulu engaba khona ekudleni amaqanda ilahlekile.
Amhlophe amaqanda aqukethe 11 g amaprotheni ngamagremu angu-100. Futhi lokhu kusho ukuthi umgijimi, odinga ukuthola amagremu angu-110 amaprotheni, kumele adle i-kilogram yamaqanda abamhlophe. Lokhu kunzima kakhulu, ucabangela ukuthi odokotela ngokuvamile abacebisi ukuba bazibandakanye emaqanda futhi bahlelwe ngokudla okungaphezu kwezinhlamvu ezintathu ngosuku.
Kufanelekile ukucabangela ukuthi amaprotheni weqanda elihlaza ligajwe kuphela ngamaphesenti ama-50-60, uma kokubili amaprotheni afanayo, kodwa ngesimo esibilisiwe sitholwa ngumzimba womuntu ngama-95%. Ngakho-ke isiphetho esilula - qiniseka ukuthi udle amaqanda okuphekwe, hhayi amaqabunga.
Ngenhlanhla, amaprotheni amaqanda, angatholakala ezitolo zezokudla ezemidlalo, enziwe ngamaqanda aphelele, ngakho-ke ungalindela inzuzo enkulu emzimbeni.
Indlela yokwenza amaprotheni amaqanda ekhaya?
Abakhiqizi abaningi bazimisele ukwenza amaprotheni amaqanda asodwa. Njengomthetho, konke kuphelela ekutheni bavele babilise i-egg-poached (emanzini ngaphandle kwegobolondo), bese uyibiza ngokuthi "yedwa". Yiqiniso, ngokusho kwalolu buchwepheshe, ungathola nje iqanda elivamile elibilisiwe.
Ukukhiqiza i-protein yeqanda elikude, ubuchwepheshe obunqunyiwe, imishini eyinkimbinkimbi nokuhlanzwa okuningi komkhiqizo wokugcina, okuvumela ukuqeda ama-molecule amaningi futhi ugcwalise umkhiqizo ngamaprotheni ngangokunokwenzeka.
Ngakho isiphetho esilula: musa ukuchitha isikhathi futhi ungahumushi umkhiqizo. Uma ufuna ukuthola imisipha yomzimba ngaphandle kokusebenzisa ukudla kwezemidlalo, faka nje amaqanda, inyama, inhlanzi, i- cottage shizi , izinkukhu ekudleni - konke lokhu kufanele kube etafuleni lakho nsuku zonke futhi ngobuningi obukhulu, ngoba izinga lansuku zonke le-athlete liyi-1.5-2 amagremu wamaprotheni for kilogram ngayinye yesisindo somzimba.
Ungathatha kanjani amaprotheni amaqanda?
Ekukhetheni umthamo kanye nesikhathi sokuthatha noma yikuphi ukudla kwezemidlalo, inqwaba yama-nuances itholakala, futhi kubo bonke uzokwazi ukuqonda kuphela ngabanye, ngosizo lomqeqeshi owaziwayo noma onomsoco. Kubalulekile ukucabangela izici ezimbalwa: isisindo somzimba wakho, inani lamaprotheni elifakiwe ekudleni kwakho okuyisisekelo, ngenhloso yokusebenza kwakho nokuningi okuningi.
Njengoba sekushiwo ngenhla, i-kilogram ngayinye yesisindo udinga 1.5 g amaprotheni, isb. umuntu onesisindo esingama-60 kg kufanele athathe ama-90 amagremu amaprotheni ngosuku. Kodwa-ke, lokhu kuwumthetho jikelele, futhi ngaphandle uma ungumlimi wezitshalo,
Imikhiqizo yamaprotheni yinyama, izinkukhu, inhlanzi, imikhiqizo yobisi, izithelo zommbila. Bala ukuthi udla kaningi kangakanani imikhiqizo enjalo nsuku zonke, thola emithonjeni evulekile ukubunjwa kwawo, amakholori kanye nemiphakethe yamaprotheni. Ngokubala okulula, thola ukuthi uthola amaprotheni amangaki ngokudla kwakho okujwayelekile, ukhiphe le nombolo kusuka inani futhi ubale umthamo wakho. Inombolo ephumayo kufanele ihlukaniswe ngokulinganayo ibe yi-3-5 reception.
Ungathatha iqanda elimhlophe nganoma isiphi isikhathi, futhi kuyasiza kakhulu ukwenza lokhu ngaphambi nangemva kokuzivocavoca kwakho, futhi esikhundleni sokudla okungaphelelwe.