Enye yezinto ezivame kakhulu futhi esebenzayo ukudla kwamaphrotheni. Akusizi nje ukuthi ulahlekelwe isisindo, kepha futhi ukuthuthukisa umzimba. Kunezinhlobonhlobo eziningi zokudla okunjalo okudla nokuzikhethela kanye nemithetho yayo. Qinisekisa ukuthi ucabangela ukuphikisana okukhona futhi uhlole ingozi engenzeka ngaphambi kokuwasebenzisa.
Ukudla okunamaprotheni okuphumelelayo
Kusuka egameni akulula ukuqagela ukuthi ukudla kuncike ekusetshenzisweni kokudla okucebile amaprotheni. Ngenxa yokuthi ukusetshenziswa kwama-carbohydrate namafutha kunciphisa, umzimba uqala ukuchitha izinqolobane eziqongelelwe. I-protein yokudla isonto ayiphumelelanga, ngoba amanzi amaningi kakhulu ayaphuma emzimbeni, ngakho-ke kunconywa ukuyigcina izinsuku ezingu-14. Izinzuzo eziyinhloko zesistimu enjalo yamandla:
- Kukhona ukulahlwa kwamanzi amaningi, okubalulekile ekunciphiseni i-edema nokubonakaliswa kwe-cellulite.
- Ngesikhathi sokulahlekelwa isisindo, umzimba ngokuvamile uvame ukungenawo amafutha, kodwa ubuhlungu bomzimba, ngakho-ke, uma kwenzeka kudla amaprotheni, lokhu akunakwenzeka.
- Njengoba ukudla kuncane futhi iphrotheni iguzwa isikhathi eside, umuntu akanakukhathazeka ngokuhlukumeza indlala.
- Okungathintekayo kuthinta okunomsoco okunjalo emisebenzini yesimiso sezinzwa, esiza ukubhekana nokulala nokungaboni kahle.
- Ukudla kwamaprotheni, imiphumela okuyoyijabulisa ngokuqinisekile, amasonto amabili azosiza ukuphonsa 5-8 kg.
Amaprotheni Ukudla - Imikhiqizo
Kukhona uhlu oluthile lwemikhiqizo evinjelwe ekudleni kokudla kwamaprotheni, futhi lokhu kusebenza kuzo zonke izinketho ezikhona. Kubalulekile ukukhipha imikhiqizo yefulawa, kubandakanya izinkwa zokudla okusanhlamvu, amaswidi, iziphuzo ezidakayo nezidakamizwa, kanye nezithelo ezimnandi. Kubalulekile ukuqonda ukuthi ukudla okunamaprotheni yikuphi, yini ongayidla, ukuyihlonipha, nokuthi yini hhayi. Imikhiqizo ewusizo kakhulu inikezwa ngezansi.
Amaprotheni Ukudla - Imenyu
Wonke umuntu unelungelo lokuzimela ngokuzimela imenyu yakhe, enikezwe imithetho eyisisekelo. Imenyu yeviki lokudla kwamaprotheni kufanele iguquke ukuze kungabi nesifiso sokudla into engavunyelwe. Ukwenza kube lula ukwenza ukudla, cabangela izibonelo ezilandelayo.
Izinketho zasekuseni:
- Amaqanda abilisiwe kanye nekhofi noma itiye ngaphandle kweshukela;
- 1 tbsp. i-kefir kanye nama-coat oatmeal amabili ayenziwe;
- cottage shizi kanye itiye unsweetened noma ikhofi.
Okuhlukile kwesidlo sasekuseni sesibili:
- i-orange;
- 2 izithelo kiwi;
- i-apple.
Izinketho zokudla:
- inhlanzi ngesinkwa;
- i-baked turkey ithanga ne-5 tbsp. izinkezo zelayisi ensundu;
- tofu, ebhakakwe nemifino.
Izinketho zokudla:
- ijusi elisha;
- owesifazane ovuthayo;
- i-cottage shizi.
Izinketho zesidlo:
- isaladi kanye nesaladi yemifino;
- izinhlanzi zasolwandle nge-asparagus;
- iklabishi isaladi ne-veal ebilisiwe.
Amaprotheni ekudleni kwesisindo
Kunezimiso eziningana lapho le ndlela yokulahlekelwa isisindo isekelwe:
- Ukulahla ngokuphelele amanoni akakwazi, ngoba angaphazamisa isimo somzimba. Isimiso sezinsuku zonke asikho ngaphezu kuka-30 g.
- Ukudla okunamaprotheni ukulahlekelwa isisindo esisheshayo kukuvumela ukuba udle ukudla nge-carbohydrate eyinkimbinkimbi kuze kuhlwe ntambama.
- Imifino nezithelo zingase zibe ngobuncane, kodwa lapha izithelo ezimnandi nezitshalo kufanele zigweme.
- Ukudla kwamaprotheni kusho ukudla okuncane, okungukuthi, ukudla ngezikhathi ezithile. Akunconywa ukuba udle ngaphambi kokulala.
- Kubalulekile ukuphuza amanzi amaningi nsuku zonke, ngakho isilinganiso sezinsuku kufanele sibe okungenani ama-1.5 amalitha.
I-Ducane Protein Diet
Lena indlela ethandwa kakhulu yokulahlekelwa isisindo nokuphumula, okusiza ukwakha imikhuba yabo yokudla, ukunciphisa isisindo bese uyibamba. I-protein yokudla i-Ducant inezinyathelo ezine:
- Ukuhlaselwa . Lesi sigaba sihlala izinsuku ezinhlanu futhi ungaphonsa ku-5 kg. Ngalesi sikhathi, inyama enamafutha aphansi nezinhlanzi, isibindi, amaqanda, imifino njalonjalo kuvunyelwe. Kubalulekile ukuphuza amanzi amaningi.
- I-Cruise . Lesi sigaba sihlala ngesonto futhi lapha kukhona okunye okunye: ilanga elilodwa kufanele libe amaprotheni kuphela, futhi okulandelayo kuhlanganise amaprotheni nemifino, njalonjalo.
- Okuhlukile . Isikhathi sesigaba esilandelayo sincike kwinani lamakhilogremu ehlile. Ukuba nalesi sikhathi i- "minus" yanda ngo-10: uma i-8 kg isuswa, bese kuthi u-8x10 = izinsuku ezingu-80 kuleli sigaba kuzohlala. Kumaprotheni nemifino, engeza izithelo, futhi ungadla izicucu ezimbili zesinkwa ngosuku, kanye nezinsizakalo ezimbalwa zamazambane noma ilayisi ngesonto. Kanye ngesonto, hlela usuku lweprotheyini.
- Ukuzinza . Lesi sigaba sigcina impilo yakho yonke. Ukudla kufanele kube nokuphilile, kodwa ngesonto lonke kwenziwa ngesikhathi esifanayo seprotheyini.
Ukudla kwamaprotheni-carbohydrate
Le ndlela yokudla isekelwe ekushintsheni kwamaprotheni kanye nama-carbohydrate, okubangela ukushiswa kwamafutha agcinwe, kodwa ubukhulu bemisipha bugcinwa. Ukudla kwamaprotheni, okupheka kwawo okungahambisani nemikhiqizo nge-carbohydrate elula, kusekelwe ezimisweni ezilandelayo:
- Usuku lokuqala luxubene, okungukuthi, ukudla kuhlanganisa amaprotheni kanye nama-carbohydrate, amaprotheni ezinsuku ezimbili ezilandelayo, neyesine - i-carbohydrate.
- Ngezinsuku ze-carbohydrate, sebenzisa izithelo ezingenakusihlwa, u-muesli uju, okusanhlamvu, isinkwa segazi kanye nemifino.
- Ukudla kwamaprotheni kanye nama-carbohydrate kusiza ukulahlekelwa isisindo nokwakha isisindo somzimba . Esimweni sesibili, udinga nje ukwengeza ngokweqile ezemidlalo.
Ukudla kwamaprotheni-yemifino
Qaphela lokhu kudliwa izinsuku ezingaphezu kwezingu-20 akunakwenzeka futhi ngalesi sikhathi kuyobe kungenzeka ukuphonsa kufike ku-5-8 kg. Imikhiqizo yamaprotheni, imifino nezithelo zisetshenziselwa ukwenza isabelo. Ukudla kwamaprotheni-vithamini kuhlanganisa imithetho enjalo:
- Ukuthola umphumela, kufanele ulandele okunye: amaprotheni amabili nezinsuku ezimbili zezithelo nezitshalo.
- Imifino ingadliwa wonke kodwa amazambane, futhi igweme izithelo ezinomsoco, isibonelo, ubhanana, imango kanye namagilebhisi.
- Qaphela ukudla okuyingxenyana, kanti izingxenye kufanele zibe ezincane.
- Imifino ingadliwa ngobuningi obungenamkhawulo, kodwa izithelo zimbalwa futhi ziyi-dessert. Kuhle ukuwadla ahlanzekile.
- Uma amaprotheni izinsuku, udinga ukuphuza 1.5 amalitha amanzi, nemifino - 2 amalitha.
Ukudla kwamaprotheni-fat
Abaningi bangase bakuthole kuyimangalisa ukukhipha amaprotheni namafutha, ikakhulukazi ekudleni, kepha umlimi wezilwane wasePoland uKvasnevsky wachitha iminyaka engu-30 yocwaningo, ngemva kwalokho wafika esiphethweni sokuthi lokhu kuyinhlanganisela enhle kakhulu yokulahlekelwa isisindo. Ngaphezu kwalokho, ngokombono wakhe, lokhu kungcono kakhulu kokudla kwamaprotheni for a set of muscle mass. Amafutha abe yi-carrier enkulu ye-energy, futhi aqala izindlela zokusetshenziswa kwe-glycogen eqoqiwe. Kunemithetho eminingana yale ndlela yokudla:
- Ukudla akufanele kube ngaphezu kathathu ngosuku, ukugwema ukudla okulula. Amafutha azokusiza uzizwe ugcwele, ngakho ngeke kudingeke uhlupheke ngendlala.
- Emva kokudla, thatha imizuzu engu-15. ukuphumula, nemidlalo kungenziwa amahora ambalwa emva kokudla.
- Ukudla kwamaprotheni namafutha akukhipha i-cellulose, okusanhlamvu kanye nomugqa.
- Emenyu kuvunyelwe ukufaka amafutha anjalo: ibhotela, isinqumelo, inhlanzi enamafutha nenyama, kanye nemikhiqizo.
Amaprotheni adla nge-IVF
Inqubo ye-IVF iyinkimbinkimbi futhi iyingozi. Isithelo sagxila, futhi lona wesifazane wayekwazi ukubeletha umntwana, wanconywa ukudla okukhethekile kwamaprotheni. Ochwepheshe bokuzala bacebisa zonke iziguli zabo ukulungisa ukudla. Ukudla kwamaprotheni ngesikhathi se-IVF kuhloswe ekusizeni umzimba ukuba wakhe ama-ovules aphelele futhi ugweme imiphumela emibi kanye nezinkinga. Isekelwe emithethweni enjalo:
- Isisekelo sokudla imikhiqizo yamaprotheni, inani okufanele libe ngu-40%. Kunconywa ukuba ukhethe amaqanda abamhlophe, inyama yokudla, i-cottage shizi, ushizi, imikhiqizo yobisi, inhlanzi nezilwane zasolwandle. Kungcono uma amaprotheni yemifino azodlula iphrotheni yezilwane.
- Inani elilinganayo, okungu-35-40% lenzelwe imikhiqizo ene-carbohydrate eyinkimbinkimbi ngenani eliphansi le-glycemic. Ukuze wenze lokhu, ekudleni kuhlanganisa okusanhlamvu, izithelo ezingenasiphundu, imifino nemikhiqizo ehlukahlukene evela ku-wholemeal.
- Okubaluleke kakhulu ukudla okucebile fiber, okubalulekile ekusebenzeni kahle kwegciwane lokugaya. Kuyinto imifino, izithelo, amakhambi kanye okusanhlamvu.
- Ukudla kwamaprotheni kumele kumnike owesifazane amavithamini namaminerali adingekayo. Kuwusizo ukufaka emenyu imenyu yemvelo, amantongomane, izithelo ezomile njalonjalo.
Amaprotheni ekudleni ekukhulelwe
Kubalulekile ukuqonda ukuthi abesifazane abasesimeni bavinjelwe ngokuqinile ukusebenzisa izinhlobo ezihlukahlukene zokudla kwamaprotheni. Kubo, kukhona inketho elula, okusho ukulahlwa kwama-carbohydrate okusheshayo. Ngokuqondene nezithelo ezingenasiphundu, okusanhlamvu nemifino, lapho kune-carbohydrate ewusizo, kufanele idliwe engxenyeni yokuqala yosuku. Ukudla kwamaprotheni kwabesifazane abakhulelwe kubalulekile ngoba ingane ifuna amaprotheni, ngakho-ke imali yabo kufanele ikhule kancane kancane. Ku-trimester yokuqala, ama-65-85 amagremu ngosuku azokwanela, futhi ngokweqile 110-125 g. Kunemithetho eminingi yokudla:
- Ekudleni kufaka imikhiqizo yobisi emuncu.
- Kuyasiza ukuncika ezinhlanzini nasezilwandle zasolwandle.
- Kubalulekile ukuphuza amanzi amaningi futhi ungakhathazeki ngokukhukhuma kufanele uphuze 1-1.5 amalitha.
- Namathela ekudleni okuncane (ukudla okungu-5-6).
Izinkinga zokudla kwamaprotheni
Kunzima ukuthola indlela ekahle yokulahlekelwa isisindo, engenazo izinkinga. Umonakalo wokudla kwamaprotheni kanje:
- Abantu abadla okuningi amaprotheni bavame ukubhekana nenkinga enjengokuqothulwa. Ukuze ubhekane nalokhu okuncane, kudingeka uphuze amanzi amaningi.
- Kukhona ukunqwaba kwemikhiqizo yokubola. Isixazululo salesi nkinga sinjengokuthi kwenzeka esikhathini esidlule.
- Mhlawumbe ukubonakala umoya omubi, izinkinga ezinwele nezinwele.
- Sebenzisa ukudla kwamaprotheni kuphela abantu abangaphezu kweminyaka engama-35-40 ubudala futhi abanesifo esingelapheki.
- Akunconywa ukuthi ulandele ukudla isikhathi esingaphezu kwamasonto amabili, ngoba ukhulula kakhulu izinso nesibindi.
- Uma uncike kuma-protini wesimiso semfuyo, khona-ke kungabangela ukwanda kwe-cholesterol.
- Ukudla ngokweqile kwamaprotheni kwandisa i-coagulability yegazi, futhi lokhu kakade kwandisa ingozi yezindwangu zegazi.
Ukudla kwamaprotheni - ukuphikisana
Kukhona uhlu oluthile lwezimo lapho kungavunyelwe khona ukusebenzisa ukudla kwamaprotheni. Ngokwezinga elikhulu, lokhu kusebenza kubantu abanenkinga yokugaya nokusimama kokudla kwamaprotheni. Ukudla kwezithelo-amaprotheni nezinye izinto ezihlukahlukene zokudla okunjalo akuvunyelwe ekufweni kwe-thrombosis, gout, esiswini kanye nezinso. Inani elikhulu lamaprotheni ekudleni akuyona efiselekayo kulabo asebekhulile, abancancisayo besifazane nabantwana abangaphansi kweminyaka eyi-16 ubudala. Uma ngesikhathi sokudla bekukhona izidingo, khona-ke udinga ukuya kudokotela.