Usuku lweprotheyini lungusuku lokuthukulula inyama, inhlanzi noma imikhiqizo yobisi. Izinsuku ezinjalo ziqondwa ngokuphelele ngabantu abakhulu kakhulu, basiza ukuthola umuzwa wokuzethemba ekufinyeleleni imiphumela ehleliwe.
Okuthandwa kakhulu ukulayishwa usuku lweprotheyini, yiqiniso, inyama kanye ne-cottage shizi. Ukuze ulahle amakhilogremu ambalwa ngosuku, ubilise ama-gramu angu-350 we-fat fat fat bese uwahlukanisa ube yizingxenye ezine, okuvunyelwa ukuba udle inani elincane lemifino eluhlaza. Ngosuku lwama-cottage shizi, udinga ukudla amagremu angu-100 we-fat-fat cottage shizi izikhathi ezinhlanu ngosuku futhi uphuze indebe yetiyi elingenasiphuzo kathathu ngosuku.
Uhlu lwemikhiqizo yamaphrotheni
Sizosiza ukunquma ukuthi yikuphi ukudla okuhlobene namaprotheni . Ngakho-ke, kumagremu angu-100 yenkukhu aqukethe ama-187 amagremu amaprotheni, e-turkey fillet - ama-25.4 amagremu, ku-fillet yenkomo iqukethe ama-28 amagremu amaprotheni, ku-trout - 17.5 amagremu, ku-salmon - 20.9 amagremu, 23,5 g, kubhontshisi omhlophe okheniwe - 6.7 g, emaqanda - 17 g, ku-cottage shizi - 16,5 g ngamagremu angu-100, emahlathini -23,8 g.
Ngingathanda ukugcizelela ukuthi usuku oluwusizo olukhulu lokulayisha ngosuku kuma-protein luyizinhlanzi. Njengamafutha omquba, inhlanzi iqukethe inani elikhulu lama-acids e-polyunsaturated, okuzokusiza ukuthi ulahle amakhilogremu engeziwe.
Usuku lweprotheyini: imenyu
Ukudla ngosuku lokukhishwa kwamaprotheni kukhethwe ngabanye. Silungiselele imenyu eseduze nawe:
- Ukudla kwasekuseni : ingilazi ye-kefir nezithelo zonyaka (kungcono hhayi ukuxuba, kodwa ukudla uhlobo olulodwa, ngokwesibonelo, ingilazi yamajikijolo, i-banana, ama-kiwis amabili noma ama-apula, njll).
- Usuku lokudla : awukwazi ukuxuba amaprotheni, isibonelo, amaqanda nenyama, khetha into eyodwa. Okufanelekile, thatha isifuba esincane esibilisiwe samathumba, inyamazane, i-turkey, izinhlanzi zasolwandle, inhlanzi, i-cottage shizi noma i-tofu. Esikhathini sokuhlobisa ungadla imifino eluhlaza oketshezi noma isaladi esisha.
- Ukudla kwesidlo sakusihlwa : isidlo sasemini nesidlo udinga ukuthatha uhlobo olufanayo lokudla kwamaprotheni (noma i-cottage shizi, inhlanzi noma inyama), kodwa kusihlwa kuyadingeka ukuba udle ingxenye yengxenye yesidlo sasemini.
Izinsuku zokulayishwa kwamaprotheni zizosiza ukwenza kusebenze izinqubo zemithi. Uma ukhetha inyama njengomkhiqizo wamaprotheni, umzimba uzothola amaprotheni anele kanye nensimbi. Usuku nosuku lokuzila ukudla luzohlinzeka umzimba nge-calcium. I-Kefir iyanciphisa ubukhulu bokubonakaliswa kwegazi futhi isebenze ukugaya. Kodwa ngazo zonke izinkampani, ama-protein-free, nezinyama ezengeziwe, ziphikisana nabantu abanezinkinga zesifo senhliziyo nesifo sesibindi nesifo sezinso.