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Ukutya okutshisayo, ngaba asifuni ukuzama konke? Kulabo bafa ukuphulukana neekilo ezongezelelweyo emathangeni, nazi i-7 zokutya zeprotein ekufuneka uzitye yonke imihla.
Oku kutya kuluhlu kunesondlo kwaye kunempilo. Zingaphantsi kweekhalori kwaye ziphezulu kwiivithamini ezinqwenelekayo eziya kunika umzimba wakho amandla afunekayo.
Iinyama ezinamafutha ezinje ngenkukhu, intlanzi kunye neTurkey ziqulethe iiprotheyini ezininzi kunye neekhalori ezingaphantsi, yiyo loo nto iingcali zichaza ukuba kufuneka zongeze kwizidlo zakho ezintathu.
Unokubandakanya ukutya kwefayibha ekutyeni kwakho ukutshisa amanqatha, kwangaxeshanye, kuya kuphucula ukwetyisa kwakho kwaye kuthintele nezifo zesisu. Iimveliso zobisi ezinamafutha asezantsi ezinje ngobisi, tofu kunye ne paneer zisempilweni nazo. Banika umzimba ngesixa esihle se calcium.
Ziyakuvumela ukuba uzive unamandla kwaye ulungele oko kubaluleke kakhulu emzimbeni. Kwelinye icala,. Ukuba ucwangcisa ukuzivocavoca ejimini, ukongeza ezi zinto zisi-7 kukutya kwakho yeyona nto ilungileyo.
Ke, funda ukuze wazi ngakumbi malunga nokutya kweeprotein okuya kunceda ukutshisa amanqatha ethanga ngexesha lenyanga, kuyakumangalisa:
Ukutya
Ukongeza inkukhu ekudleni kwakho kuya kuba luncedo ekuncedeni ukunciphisa umzimba. Ukuhanjiswa kwenkukhu enye ngaphandle kwesikhumba esongezwe kwisitya sesaladi yemifuno kwanele ukugcina isisu sigcwele kwaye sonwabile. Unako kwakhona ukufumana isityu senkukhu kunye nemifuno ukufumana amandla okunceda ukutshisa amanqatha ngokulula.
Ukutya kwaselwandle
Intlanzi kwakhona ilungile empilweni. I-Salmon ikwindawo ephezulu ngokweprotein. USalman unamafutha omega ama-3 anika umzimba wakho amandla afunekayo.
Iimbotyi
Le mifuno iluhlaza yenye yezona zinto zityebileyo zokutya ukutya. Nangona umqadi uqukethe isixa esikhulu se-protein, zikwanazo neekhalori ezingaphantsi yiyo loo nto iingcali zicebisa ukongeza iimbotyi kwisidlo ngasinye ukunceda ukunciphisa umzimba.
ndingu
I-Soy ityebile kwi-calcium kunye neprotheni. Ubisi lweSoy, iimbotyi zesoya kunye neziqwenga zesoya zisempilweni. Nangona kunjalo amadoda kufuneka ayeke ukutya ukutya okuninzi kakhulu kweemveliso zesoya njengoko zibangela ukungachumi.
Ubisi olunamafutha asezantsi
Ukuba ufuna ukunciphisa ubunzima bobisi kufuneka ube yinxalenye yokutya kwakho. Ukutya okufana ne-paneer, i-tofu, itshizi encinci kunye nobisi olunamafutha asezantsi kubalulekile mihla le. Ukulinganisela inani leemveliso zobisi ozitya mihla le ukuze ufumane ulonwabo kuzo zonke.
Amaqanda
Xa kuziwa kukutya kweeprotein, iqanda elimhlophe liphezulu kwelona liphezulu. Yitya amaqanda amabini okanye amathathu emhlophe yonke imihla ukuba ufuna ukufumana amandla kwaye utshise amanqatha emathangeni akho.
Amandongomane nembewu
Sonke siyazi ukuba amandongomane nembewu zisempilweni kakhulu. Amantongomane afana neeamangile kufuneka ukuba ongeze kwisidlo sakusasa. Imbewu yeziqhamo ezinjengevatala kunye ne musk melon zinika umzimba wakho amandla kunye neprotein yokunceda ukutshisa amanqatha ngokulula.
