Ukunyuka intaba yakhoukutya iiproteinkunokuba yimfuneko kubantu abathile, njengabaphakanyisi besisindo kunye nezinye iimbaleki, inkolelo yokuba ayikho into enjengeprotheni eninzi engekho kumanqaku. Unokuba semngciphekweni weeprotheyini ezininzi ekudleni kwakho ukuba ulandela ukutya okune-carbohydrate encinci okanye i-zero-carbohydrate, okanye ubeke endaweni yokutya kwe-carbohydrate ngokutya okuneproteni.
Imiphumela
Ukuba uthatha isigqibo sokutshintshela kwesinye sezidlo ezidumileyo ezineprotein ephezulu phaya, unokulindela ntoni? Nazi ezinye zeempembelelo eziqhelekileyo onokuhlangabezana nazo.
Amanqaku afanelekileyo- Ukutyela ukwakha iMass Mass
- Iinyani malunga neZicwangciso zokutya okunamafutha asezantsi
- Isicwangciso sokutya esilula nesisempilweni
Iingxaki zokugaya ukutya
Iiproteni, zithetha ngemichiza, zinzima. Ngenxa yoku, umzimba wakho kufuneka uchithe ixesha elininzi kunye namandla okuphula esi sondlo kunokuba wenzayo xa ujongana neecarbohydrate kunye namafutha. Ngenxa yoko, yonke le proteni inokwakha kwinkqubo yakho, ekhokelela kwintlungu yesisu, ukungonwabi kunye nezinye Imicimbi yokwetyisa .
Ukuphelelwa ngamanzi emzimbeni
Kwangelo xesha, xa iprotein ekugqibeleni idilikile kwii-amino acid zayo, ezi kufuneka zenziwe sisibindi sakho. Nje ukuba kwenziwe oko, iimveliso ezivelayo kufuneka zidlule kwizintso zakho. Konke oku kuhluzwa kufuna amanzi amaninzi. Ukuba awunyusi umthamo wakho wamanzi ngelixa uthatha iiprotein ezininzi, kunokwenzeka ukuba ube Ukuphelelwa ngamanzi emzimbeni .
Kunye nazo zonke ezinye iingxaki eziza nokuphelelwa ngamanzi emzimbeni, uya kuba namava ukuqhina - ukuyenza mbi imiba yokwetyisa ehambelana nokutya okuneprotein ephezulu.
Umkhuhlane weCarb Low
Ngokubanzi, ukutya okuneprotein ephezulu kudla ngokuba kukutya okune-carb ephantsi ngokufuneka kunye noyilo. Xa uqala ukunciphisa ukunciphisa ukutya kwakho kwe-carb, nangona kunjalo, uya kuba nakho ukuphazamiseka okuhamba ngamagama amaninzi. Nokuba uyibiza ngokuba yi umkhuhlane we-carb ephantsi , Umkhuhlane we-keto, i-Atkins yokungenisa umkhuhlane okanye enye into, oku kungenzeka ukuba akunamava amnandi.
Ngaphandle kwedumela elibi, ii-carbohydrate zizinto ezikhethwe ngumzimba wakho kwizibaso. Xa ususa la mafutha kude, nangona kunjalo, utshintsho oluninzi lwendalo kufuneka lwenzeke ngaphambi kokuba uqale ukusebenza kumanqatha endaweni yoko. Ngelixa olu tshintsho lusenzeka-oluhlala luthatha malunga neeveki ezimbini-abantu bahlala benamava ukudinwa, ukutshintsha kweemvakalelo, ukuphazamiseka kwengqondo , kunye Ukunciphisa ukusebenza kwezemidlalo .
Iingxaki zexesha elide
Kwenzeka ntoni xa ukutya kwakho rhoqo kudlula amanqanaba eprotheyini acetyiswayo ixesha elide? Kuxhomekeke kubungakanani kunye nohlobo lweprotheni oyisebenzisayo, unokugqibela ukufumana ubunzima.
Iingxaki zezintso
Ngoku ka Isiseko seNtso seSizwe , Ukutya kakhulu iiprotheyini kunokucinezela izintso kunye negalelo kwiingxaki zezintso esele zikho, amanqanaba aphezulu eprotini kumchamo, kunye namatye ezintso. Ukufumana okuninzi kokuzilolonga kunye nokusela amanzi kunokunceda izintso ukukhupha inkunkuma kwinkqubo yakho ngokufanelekileyo. Qiniseka ukuba uyathetha nogqirha wakho ngaphambi kokuqala ukutya okuneprotein ephezulu ukuba ukhe waba neengxaki zezintso.
I-calcium ephantsi
Omnye umba malunga nokufumana iiprotheyini ezininzi kukukhupha i-calcium emathanjeni. Iiasidi ezikhutshwe ngumzimba njengoko zigaya iiprotein zithathwa ngoncedo lwecalcium. Ukuba awufumani calcium ngokwaneleyo, umzimba wakho uya kuyithatha emathanjeni akho. A Isifundo sezeMpilo sabahlengikazi bade babonisa ukuba abasetyhini abatya ngaphezulu kwe-95 yeeprotheyini kunokwenzeka ukuba baphule isihlahla kunabantu basetyhini abatya iprotein encinci.
Iingxaki zentliziyo ezivela kwiiproteni zezilwanyana
Nangona inkolelo eyaziwayo yokutya kakhulu iiprotheyini ibangela isifo sentliziyo, uphando olutsha lubonisa ukuba ukutya okuneprotein ephezulu egxininisa kwimithombo yemifuno yeprotheni kuyakhusela entliziyweni. Ngelixa yomibini imithombo yeprotini inefuthe elilinganayo emzimbeni, ngokuka Isikolo saseHarvard seMpilo yoLuntu , Iphakheji yeprotheni yinto enokubangela iingxaki zentliziyo. Iiproteni zezilwanyana zihlala zinamanqanaba aphezulu amafutha, anokuba negalelo kwisifo sentliziyo.
Umhlaza osuka kwiiproteni zezilwanyana
Isikolo esinye seHarvard sezeMpilo senza ingxelo yokuba uhlobo lweprotein oyityayo lunokuchaphazela ngaphezulu kwentliziyo yakho. Ukutya okuphezulu kwiprotein ebomvu ebomvu njengenkomo yenkomo kunokukhokelela kwiziganeko eziphezulu zomhlaza.
Ukunciphisa i-Ketosis
Izidlo ze-carbohydrate ezisezantsi zihlala zifuna ukugcwalisa izikhewu ezishiyekileyo ziicarbohydrate ezinesitatshi ezifana nerayisi kunye nepasta eneprotein; Nangona kunjalo, nkqu ne-carbohydrate yokutya exhasa abaxhasi bathanda UGqr Michael R. Eades cebisa ukuba iiprotheyini ezininzi ekutyeni zinokuchaphazela indlela ephambili yokutya, i-ketosis. Iidayari zinokugcwalisa izikhewu ngemifuno ephantsi ye-glycemic kunye namafutha asempilweni.
Igawuthi
IMayoClinic.com icebisa ukuba ngenxa yokuba ukutya kweprotein yezilwanyana kuphezulu kwi-purines, kubangela amanqanaba aphezulu e-uric acid enokuba negalelo kwi-gout. Ukutya iiproteni ezisekwe kwimifuno kunokunciphisa umngcipheko.
Ukungancedi kokusingqongileyo
Enye into engalunganga yokutya okuneprotheyini ephezulu ongakhange uyithathele ingqalelo yimpembelelo edlula ukomelela komzimba wakho. Iziphumo ezingalunganga lixabiso lamandla elithathayo ukuvelisa ukutya okune-protein, ukutya okusekwe kwizilwanyana. Kwi Ingxaki ye-Omnivore (2007), umbhali uMichael Pollan ucacisa ukuba ukukhulisa inkomo enye kwifama esemgangathweni kusetyenziswa malunga ne-35 yeelitha zeoyile. Ukuba ukhathalele ubungakanani bekhabhoni yakho, ukhetha ukubeka phambili iprotheyini ephezulu endaweni yesicwangciso esilinganiselweyo yindlela elula yokunciphisa ukusetyenziswa kweoyile.
Ibhalansi yeMacronutrient
Iiprotheni yindawo ebalulekileyo yokwakha izicubu zomntu. Isebenza kuwo onke amalungu omzimba, kwaye kufuneka utye ngokwaneleyo ukugcina impilo. Nangona kunjalo, ukutya rhoqo iprotein eninzi kunokubangela uluhlu lwemiba yezempilo ukusukela kwiingxaki zezintso ukuya kwiintlobo ezithile zomhlaza. Nokuba utya iprotein eyongezelelweyo yokuphucula ukusebenza kweembaleki okanye njengenxalenye yokutya okune-carbohydrate ephantsi, umzimba wakho ufuna ibhalansi yeemacro kunye nee-micronutrients. Ukufezekisa loo nto, ukutya okusempilweni kuneeprotheyini, amafutha, kunye neicarbohydrate kwaye kubandakanya ukutya okwahlukeneyo okuvela kumbala ohlukileyo wombala. Ngokugcina iproteni yakho kwiipesenti ezingama-30 okanye ngaphantsi kokutya kwakho kwekhalori, unokunceda ukugcina ii-macronutrients zakho zilinganise kwaye umzimba wakho usebenza ngokugqibeleleyo.
Iimfuno zeProtheni
Ufuna iprotheni yezempilo, ukukhula kunye nokuphilisa, kodwa xa ezo mfuno zifezekisiwe, zimbalwa izibonelelo ezongeziweyo kukutya okuneproteni ephezulu kakhulu. Ngokwe- I-USDA Supertracker , Umfazi omdala oqhelekileyo ufuna malunga ne-46 yeeprotheyini ngosuku. Ukuba wenza imisipha ngenkuthalo ngenkqubo yoqeqesho lweembaleki, unokufuna ngaphezulu, mhlawumbi kangange-77 yeegram ngosuku. Ukuba utya kakhulu ngaphezu kwe-RDA yeprotein, unokuba ubeka umngcipheko kwezinye zeengxaki ezinokuthi zivele ngokutya kakhulu iiprotein. Ukufumana ibhalansi ekuvumela ukuba ufumane iprotein oyifunayo kunye nezinye izakhamzimba ezixabisekileyo yeyona ndlela yokuqinisekisa impilo kunye nokuba sempilweni.
