Abantu baseMelika, njengokuba uyazi, ngabanini beenkcukacha zokuveliswa kwezilwanyana, kunye nelizwe lokuqala lehlabathi. Ngako oko, aba balwi abanesisindo esithinteleyo babonisa ukulinganiswa kwezidlo ezichanekileyo zokulahlekelwa kwesisindo kwimenyu ecetywayo-oko kukuthi, umlinganiselo weeprotheni, i- carbohydrates kunye namafutha. Ezi zintathu eziphezulu zazibandakanya imenyu eyaziwa phantsi kwamagama amaninzi ahlukeneyo kwiprotheyini yokutya ekulahlekeni kwesisindo. Kule meko, sithetha ukutya okungekho ukutyunjwa kwesondlo esithile sokutya, oko kukuthi inhlanganisela - ezininzi iiprotheni, ezimbalwa ze-carbohydrate.
Inzuzo yemenyu yeprotein yokutya ukulahleka kwesisindo
Imenyu yale niselo yokulahleka kwesisindo inabalandeli kunye nabachasi. Eyokuqala, kholelwa ukuba oku kutya kukuphela kwindlela efanelekileyo yokunciphisa umzimba ngaphandle kokugqithisa (ezininzi ukutya kukukhokelela ekulahlekelweni kwesisindo ngenxa yokulahlekelwa kwesisindo somzimba). Kodwa abachasi banokubangela ukuba kunzima ukuba umzimba ususe izinto ezininzi zokubola kweeprotheni.
Zombini zilungile, kunye nabanye. Yaye inyaniso yindawo ethile phakathi.
Ukuxhamla ngokucacileyo kwimenyu yeprotheni yokutya ukulahleka kwesisindo kukuba ukuba udla into ethile yeprotheni, awuyi kufuna ukuhlafuna nantoni ixesha elide. Ukongeza, ukutyalwa kweprotheni kusetyenziswe isiqingatha sazo zonke iikhalori ezifunyenwe nayo - oko kukuthi, inxenye sele usesidla ngokutya kwakho.
Imenyu efanelekileyo yokutya ukulahleka kwesisindo
Ngoko, isiseko sokutya kwethu siyiprotheni. Kodwa ukuze wenze imenyu yokutya kwethu ukulahleka kwesisindo esincedo, kufuneka ufunde indlela yokukhetha iprotheni efanelekileyo:
- inyama, iinkukhu, intlanzi - inyama encinci ye-mafutha (khusela inyama yengulube kunye nemvana), inkukhu (kuphela inkukhu kunye ne-turkey), intlanzi (ukuba ingabandakanyi nokuba i-fish eyenzileyo, injenge-salmon, i-mackerel njl.
- zonke iigremu ezingama-30 zenyama zingatshintshwa kunye neqanda eli-1;
- i-cottage cheese (ukuya kwi-2,5%) - nganye i-50 g ye-cottage cheese, ukuba ifunwa, inokuthi ithathe indawo yetshizi (kwi-20% ye-fat content);
- Iimveliso zobisi (ukuya kwi-2.5% ye-fat content).
Inyama iqulethe inamba enkulu yemibhobho enxibelelwano - kufuneka idliwe ngesidlo sasemini. Iimveliso zentlobo (ikakhulukazi, isibindi) ziqukethe inani elikhulu le-cholesterol, akufanele zidliwe ngokuphindaphindiweyo kwexesha eli-1 ngeveki.
Ukupheka inyama, intlanzi kunye neenkukhu.
Khumbula imenyu ye-protein yokutya ekulahlekeni kwesisindo kufuneka idibanise kunye nempilo okanye nayiphi na into eyenziwa ngumzimba.
Imenyu yesampula yosuku:
- isidlo sakusasa - i ricotta kunye namajikijolo;
- lwesibini isidlo sakusasa - i-smoothie smoothies kunye neerberberries;
- ngesidlo sasemini - ivenkile yezilwanyana kunye ne-salad yemifuno;
- ephakathi kwentsasa ye-morning-kefir, i-bran kunye nama-nut;
- isidlo - falafel kunye neelayiki.