Yikuphi ukudla aqukethe amaprotheni: amaqiniso yokudla ukudla okunempilo

iningi lamadoda nabesifazane ukwenza ezemidlalo, hhayi nje wezwa amaprotheni. Akumangalisi, ngoba, njengoba Engels wathi, "ukuphila -. Uhlobo khona imizimba amaprotheni" Amaphrotheni luyadingeka kwemisipha ukukhula oluqinisayo yabo. Siyabonga kuye, kulula ukwakha ukuma futhi bathole isisindo ezidingekayo. Kukhona Izithako eziningi ezahlukene, kodwa kungcono ukuthatha zemvelo, yemvelo (kusuka ethile lokhu bese ukusebenzisa ngaphezulu) umzimba wakho. Ngakho lokho ukudla aqukethe amaprotheni? Impendulo yalo mbuzo ngezansi.

Yikuphi ukudla aqukethe amaprotheni - ilungelo ezemidlalo umsoco

Amaprotheni, njengoba kushiwo ngaphambili, kukhona kuwumthombo wamaprotheni. Ngakho, ngo-ukudla uyakumahlula bona. Ngakho:

1) kuthatha nendawo ephambili phakathi imikhiqizo salmon amaprotheni. Kwaba le nhlanzi - umthombo omkhulu amaprotheni namafutha, okuyizinto Kusizuzisa ohlelweni senhliziyo nemithambo yegazi.

2) Indawo yesibili kuhlala unogwaja. Lokhu inyama - mafutha, kodwa inikeza amaprotheni umzimba elilungile, yensimbi namafutha. Futhi ekhona inyama unogwaja nicotinic acid, okuyilona elidingekayo ukuze umuntu enempilo!

3) indawo Okwesithathu - yenkomo. Ngo omningi ezinjalo inyama amaprotheni, i-zinc namavithamini, ezisiza ndawonye hhayi kuphela ukwakha imisipha kodwa futhi ukuqinisa amasosha omzimba!

4) Inkukhu kanye izigwaca amaqanda. Le mikhiqizo aqukethe amaningi nama-amino kubalulekile acid, okuyinto ayadingeka kakhulu kwemisipha ukukhula. amaqanda amabili noma amathathu ngosuku kule ushizi (Iziphuzo ngoba isisindo somzimba) noma ifomu abilisiwe kuyoba siwumthombo omuhle kakhulu wamaprotheni.

5) Okusanhlamvu nobhontshisi Uyi awumthombo okahle wamaprotheni ne-amaprotheni. Ngokwesibonelo, emashalofini kuyodingeka ufune Couscous, kakolweni lwegciwane kanye oat ishq (bran). Lezi okusanhlamvu simnandi futhi, okubaluleke kakhulu, ewusizo! Abakwazi ukungezwa imikhiqizo ocebile, bayobhaka ufulawa, ukupheka iphalishi, njll

6) imikhiqizo Bean. Ubhontshisi, usoya, udali kukhona ngokwesiko ekhishini zonke wekhaya. Ababona okunomsoco kuphela, kodwa futhi eyigugu. Kulabo ikhula ngesisindo esifanele noma ukwakha imisipha, mikhiqizo iyoba usizo kakhulu lapho, ngoba zihlanganisa mayelana 25% of imfuneko nsuku zonke amavithamini, 17 amagremu carbs 27-30 amagremu amathathu amaprotheni!

7) Izithelo nemifino. Yiqiniso, labo abamukela kwesokudla ezemidlalo umsoco, benaka imithombo yemvelo izakhi! Phela, le mikhiqizo ziwumthombo obalulekile amavithamini abalulekile, Antioxidants, phytochemicals! Ukudla kufanele lifake broccoli, obomvu pepper, anyanisi, strawberry, asparagus, izaqathe, ithanga, utamatisi, ukhukhamba, Kale, ulethisi, amantongomane ... Konke lokhu imikhiqizo isakhiwo sibe wamaprotheni kubantu kwemisipha ukukhula, ngaphezu, imifino kanye izithelo ezinhle kakhulu empilweni.

Indlela yokusebenzisa amaprotheni?

Uhlu imikhiqizo mncane impela, kodwa ngenxa le nsada, ungakhetha ncamashi okudingayo, kanye ukwenza bebodwa noma nge umqeqeshi yakho yokudla. Ngakho-ke, lokho ukudla aqukethe amaprotheni ukuthi sithola. Kodwa kanjani ukuyisebenzisa? abaqeqeshi abaningi futhi kulabo abayenzayo sawo esiningi, kutuswa ukuba bangalisebenzisi kabi amaprotheni, ngoba lokhu kudla kuhloswe evutha amafutha. Ngakho, umzimba reprograms ukudla ejwayelekile olandelayo. Uma usaqala, kungcono kancane kancane ukwethula ku yakho Ukudla ukudla amaprotheni, futhi phambi ngiyazi ukuthi yikuphi ukudla aqukethe amaprotheni, futhi lapho bengekho. Futhi ewusizo ukuthatha amaprotheni okunyakazisa (2-3 izinkomishi ngosuku). Perfect Milky-banana amaprotheni Shake.

Recipe amaprotheni cocktail isethi kwemisipha

Ukwengeza ubisi (250 ml) ushizi kancane (100 g), amaqanda izigwaca ongahluziwe (4-5 izicucu), banana (1 pc) nezinyosi (1-2 tbsp. Spoons). Konke lokhu blender kanye isitswebhu imizuzu 20-30 ngaphambi Amazing yakho (noma ngemva) isiphuzo. Iqukethe: amaprotheni - 50 g fat - 14 g, ikhalori - 530 kcal.