Ekhuluma ngalokho ukudla okuqukethe amaprotheni amaningi namafutha amancane, okokuqala kubalulekile ukuthi uqonde ukuthi amaprotheni ayinhlangano eyisisekelo yokwakha yomzimba wethu. Ukuze uthole lesi sithako esibalulekile kanye nokudla, kufanele wazi ukuthi yikuphi ukudla okuqukethe amaprotheni amaningi, ngoba kuvela ekudleni okuningi okungena kuwo.
Yikuphi ukudla okuphezulu amaprotheni?
Uma sikhuluma ngokuthi yikuphi ukudla okunamaprotheni amaningi, okokuqala kufanele sikhulume inyama. Inyama emhlophe iyasiza kakhulu, uma iqhathaniswa nenyama ebomvu ngenxa yamaprotheni amaningi. Enye yenyama enomsoco kakhulu - inyama yenkukhu, i-100 g yomkhiqizo - 32 g weprotheyini, ene-cholesterol encane kakhulu namanoni. Enyama emnyama nakuba kunamaprotheni, kodwa futhi inezinhlobo eziningi ze-cholesterol namafutha. Kungcono udle izinhlanzi nezinyama ezinomzimba. Zama ukungabandakanyi emasokisi okudla, ubhekeni, inyama ethosiwe. Isibindi nezinso ziqukethe inani elikhulu lamafutha nosawoti, ngakho-ke akufanele uwahlukumeze.
Ukukhuluma ngokuthi hlobo luni lwezitshalo zokudla okunamaprotheni amaningi, kufanelekile ukubhekisela kubhontshisi. Lokhu kungenye yemikhiqizo emihle kakhulu, ngoba izitshalo zibhekwa njengomunye wemithombo engcono kakhulu yalesi sici esiwusizo. Ama-proteine acebile kuma-soya, ubhontshisi, i-lentils, i-peas. Ubhontshisi nawo uqukethe inani elikhulu le-fibre kanye nama- amino acid ayisishiyagalombili abalulekile.
Yikuphi okunye ukudla okuqukethe amaprotheni amaningi?
Yiqiniso, asikwazi ukukhuluma ngamantongomane (amantongomane, ama-alimondi, ama-cashews), athola kakhulu amaprotheni. Amaprotheni amaningi ase-Brazil nut, kuphela amagremu angu-30 omkhiqizo aqukethe isilinganiso somuntu nsuku zonke. Ngaphezu kwalokho, ziqukethe inani elikhulu lama-acids ama-omega-3 nama-amino acids.
Ingxenye yesine yengilazi yama-alimondi ingama-8 amagremu amaprotheni. Kulesi sihlahla sama-alimondi sinamafutha kakhulu. I-peanut nayo ibhekwa njengomthombo omuhle wemaprotheni, njengebhokisi le-peanut (ngamagremu angu-30 womkhiqizo ayi-8 amagremu amaprotheni). Ukuphela kwamanqamu okuqukethe amafutha amaningi, ngakho kufanele kudliwe ngokulinganisela.
Impela amaprotheni amaningi emikhiqizweni ehlukene yobisi, iningi laso ushizi, ukhilimu, i-yogurt nobisi. Bakwazi futhi ukuhlinzeka ngomzimba womuntu ngamavithamini namaminerali adingekayo. Ubukhona obisi lwe-calcium enkulu kukuvumela ukuba ugcine amathambo namazinyo enempilo, okusiza ukuvimbela ukuthuthukiswa kwezifo ezifana ne-arthritis kanye ne-osteoporosis. Labo abafuna ukukhipha isisindo esiningi kakhulu kuzoba imikhiqizo yobisi engamafutha aphansi. Ngokwesilinganiso, amagremu angu-100 eshizi aqukethe ama-9 amagremu wamaprotheni.
Ucebile amaprotheni yizilwane zasolwandle. Ziyinto enhle kakhulu futhi ngesikhathi esifanayo hhayi umthombo wamafutha. Ngakho-ke, ngo-90 g we-saumoni ngu-5 g wamafutha kanye no-20 g weprotheyini. I-100 g ye-tuna iqukethe ama-24 g amaprotheni, futhi i-100 g ye-cod iqukethe ama-20 g amaprotheni.
Inani elikhulu lamaprotheni litholakala ku-asparagus. Kungenziwa kuphekiwe, kugosiwe, kuthosiwe futhi kuphekwe. Lemifino inomsoco kakhulu. Ingilazi yesigamu se-asparagus esilungile iqukethe 2 g weprotheni.
Eziningi zalezi zinto eziwusizo emaqanda amaqanda, ngaphezu kwalokho, zine-cholesterol encane, kodwa ngesikhathi esifanayo inani elikhulu lamaprotheni. Futhi ayiqukethe amafutha, kodwa ine-amino acid ebalulekile. Esikhathini sengilazi yamaprotheni amaqanda kukhona amaprotheni angu-26 g. Kodwa engxenyeni eyodwa yekholifulawa ngu-3 g weprotheni. Futhi i-cauliflower iqukethe isamba esikhulu sevithamini K, futhi ihlukaniswa ngokuba khona kwezakhiwo eziphikisayo. Iqukethe i- fibre eningi.
Ngaphezu kwalokho, ukhetha ukudla okuqukethe amaprotheni amaningi, kufanele uqaphele ama-avocada, ama -ava, amadethi, isipinashi, ama-broccoli, ama-sweet corn, amahlumela aseBrussels, ama-tangerines, ama-apricot, ubhanana, ukhukhunathi, ama-apula, amakhiwane, ubisi lwe-soy kanye ne-tofu.