Into yokuqala yokutya kwiprotheyini idonsa ukulahleka kokuncipha ngaphandle kokugungqa esiswini. Oku kubalulekile kulabo abajwayele ukutya ukutya, kunye nokuhle kakhulu kwabo babonwa kakhulu kwimveliso yenyama. Kodwa ke, ukutya kwesiprotheyini akukho konke kwinqanaba lokutya okulinganisiweyo. Namhlanje siza kuzama ukulinganisa i-pros and cons of the protein diet for loss of weight loss.
Izinzuzo
Okokuqala, njengoko sele sichazile, ngexesha lokutya kwiprotheni awuyi kuhlushwa yindlala. Iprotheni igutywa ngumzimba ixesha elide kunamafutha kunye ne-carbohydrate, oko kuthetha ukuba oku kutya kukucacileyo kulabo abajongene nesilwanyana.
Ukongezelela, abalandeli abakhulu beprotheni yokutya bebehlala bekhona kwaye bahamba ngamalungu omzimba. Isizathu silula: balinda imisipha yabo njenge-apula kwiso labo kwaye abayi kuvumela igram enye eyongezelelweyo yezicubu ze-muscle ukuba zihlukaniswe zibe yidlo. Yaye le nkqubo ixhaphake phantse zonke iidlo. Ukuze ugcine imisipha yakho kufuneka usebenzise nokutya ukutya kweeprotheni. Emva koko umzimba uya kuchitha iprotheni ekuphumeni kwemisipha, kunye namandla okuthabatha amafutha.
Ukutya kwiprotheyini yokutya kuhlukene kakhulu, ngaphandle kokungabikho kwendawo yokutya kunye ne-sweet dish. Ewe, le yintlawulo yokulahleka kwesisindo esiphuthumayo kunye nokungabikho kokubuyiswa kweethambo ezilandelayo.
Ziyingozi
Nangona kunjalo, kunye neprotein yesondlo iphela xa ikhankanya ukuchithwa kwabo okuqhelekileyo. Ukunyuka kwamaprotheni okugqithiseleyo kubangelwa iingxaki ngeentso. Ukuba udla ukutya okuninzi kwiprotheni, ngokuqinisekileyo, umzimba uya kuqala ukusebenzisa iprotheni njengomthombo wamandla. Iimveliso ze-protein zokubola ziza kwenziwa, ezimele zifakwe ziintliziyo. Ekubeni inani labo landa ngokukhawuleza, iintso, ezingaqhelekanga kumsebenzi onjalo, ziphelile kakhulu. Ukunceda, ubuncinci kwinqanaba, kunokuba luncedo oluninzi lomzimba ngamanzi okusela.
Enye inzuzo yokutya kwiprotheyini kukuba akusiyo yonke into efanelekileyo. Ewe, ubunzima obunzima ngokugatya i-carbohydrates kunye namafutha ayifakwanga, nangona siqala ukuva ukunqongophala kwamavithamini, amaminerali, ama-acid acids. Konke oku kuchaphazela inwele, izipikili, isikhumba, kwaye kubonakala nangendlela yokunganakwa.
Ngenxa yokuba iinjongo zisebenza ngokukhawuleza xa ukutya ukutya kwiprotheni yokutya, umchamo uphelelwe i-calcium. Ukuphepha ukulahleka kwe-calcium, ezinye iiminerali kunye namavithamini, into eyimfuneko yokutya kwiprotheyini kufuneka ibe kukudla kwe-vitamin-mineral complexes.
Isabelo
Ukutya ngeveki kwiprotheyini yokutya kufuneka ibe nemveliso yolu hlobo:
- inyama yenkomo;
- abamhlophe beqanda;
- intlanzi ebilisiwe;
- i-cottage cheese;
- ubisi;
- zokutya kwezilwanyana;
- inkukhu ephekiweyo.
Imifuno ye-Starchy, kunye neemveliso ze-carbohydrate, umzekelo: ukutya okusanhlamvu, i-pasta ephuma ngqolowa eninzi, kunokudliwa kude kube ngu-14.00. Emva kokutya, ungadla imifuno engekho-starchy. Ngokuphathelele isiqhamo, ngoko ungadla izithelo ezi-2 ezingenasiphunga. Kwaye kumanqatha sishiya kuphela ama-30-40g, oko kukuthi - iipunipoli ezi-2 zeoli yezolimo ezingapheliyo
Sipheka ukutya kwaye sibhaka, sipheka isibini, kodwa akukho mzekelo ungafri kwioli. Imifuno idla i-eluhlaza, ii-apula zingabhaka. Kanye ngeveki unako ukufumana umkhiqizo onqatshelwe.
Phuza kakhulu: kungekhona amanzi atshabalalayo, amanzi amaminerari, amatsha (njengaphandle, njenge-dessert), iindiza zemifuno. Unako ukusela itiye eluhlaza kunye ne-decoctions yemifuno.
Ukutya ngemini kufuneka kube ngowama-4 ukuya ku-6, kwaye kusasa udinga isidlo sakusasa kwisigamu seyure emva kokuvuswa, kwaye isidlo kufuneka sibe iiyure ezintathu ngaphambi kokulala.