Ingakanani iProtheyini ekufuneka ndiyitye ngosuku: Isikhokelo soFitness osidingayo

Amagama Aphezulu Ebantwaneni

Izibonelelo zeProtein-Rich Diets Infographic
Iiprotheyini ezingcangcazelayo, imivalo yeprotheyini, et al, ukutya okuneprotheyini eninzi kuthethwa ngako, ngokwaneleyo ukuba uzibuze, Ingakanani iprotheyini ekufuneka ndiyitye ngosuku? Kwaye ngesizathu esihle, kuba iprotheni iyinxalenye ebalulekileyo yomzimba-isebenza njengebhloko yokwakha ulusu, igazi, amathambo kunye ne-cartilage, kunye nezihlunu; iinwele zakho kunye neenzipho zenziwe ngeprotheni, kwaye umzimba wakho usebenzisa iprotheni ukwenza ii-enzymes kunye nehomoni kunye nokwakha kunye nokulungisa izicwili zomzimba.

Njengoko kubonakala ngathi, ukutya iiprotheyini ezininzi njengoko unako akuyona indlela emfutshane kwimpilo; kakhulu ngayo nantoni na embi, kwaye kunjalo nangeprotheni. Ke ukuba ucinga, Ingakanani iprotheyini endifanele ndiyitye ngosuku?, ke esi sikhokelo sinazo zonke iimpendulo ozifunayo. Funda ukuze wazi ukuba ungayifumana njani iprotein yakho yokutya kunye nendlela yokutya iprotheyini ukufikelela kwiinjongo zakho zempilo.

Ingakanani iprotheyini ekufuneka ndiyityile ngosuku Umfanekiso: 123RF

Nye. Indlela yokubala ingakanani iProtheyini ekufuneka ndiyityile ngosuku?
Mbini. Ingakanani iprotheyini ekufuneka ndiyitye ngosuku ukuze ndinciphise umzimba?
3. Ingakanani iProtheyini ekufuneka ndiyityile ngosuku ukuze ndifumane ubunzima?
Isine. Ii-FAQs

Indlela yokubala ingakanani iProtheyini ekufuneka ndiyityile ngosuku?

Akukho nanye impendulo kulo mbuzo, kwaye akukho mgaqo omnye unokusebenza kubo bonke. Isixa seprotheyini efunwa ngumzimba wakho sixhomekeke kwizinto ezahlukeneyo ezifana nobudala bakho kunye namanqanaba okuqina okanye iinjongo, ubunzima bemisipha, amanqanaba omsebenzi, kunye nokunye. Qaphela ukuba a ukutya okunempilo inokuba naphi na phakathi kwe-10 ukuya kwi-35 yeepesenti zeprotheyini.

Kwakhona, ukutya okucetyiswayo kwansuku zonke kweprotheni yi-0.8 grams ngekhilogram yobunzima bomzimba wakho. Ke ukuba uyabuza, Ingakanani iprotheyini endifanele ndiyitye ngosuku?, Impendulo ilele ekwandiseni nje ubunzima bakho ngeekhilogram ngeprotheyini ecetyiswayo kwiigram.

Ingcebiso: Ukuthathwa kweprotheyini ecetyiswayo yemihla ngemihla kuxhomekeke kwizinto ezininzi ezifana nobudala, ukomelela kunye nenqanaba lomsebenzi, njl.

Indlela yokubala ingakanani iProtheyini ekufuneka ndiyityile ngosuku? Umfanekiso: 123RF

Ingakanani iprotheyini ekufuneka ndiyitye ngosuku ukuze ndinciphise umzimba?

Njengoko kukhankanyiwe, ukuthathwa kweprotheyini yemihla ngemihla kuyahluka ukusuka kumntu ukuya kumntu, kodwa ukonyuka kokuthatha iprotheyini kunokukunceda iinjongo ilahleko ubunzima . Nantsi indlela:
  • Iprotheyini ibonelela ngokuhlutha kwaye ikugcina ugcwele ixesha elide. Ngokunyusa iprotein ethathayo, akunakufane ube nokuziva ulambile, kwaye ngenxa yoko, akunakufane kwenzeke ukuba utye ukutya okuninzi okanye ukuzinkcinkca ngokutya okungenamsoco. Ngoko kufuneka udle ingakanani iprotheyini ukuze unciphise umzimba? Malunga ne-1.8 - 2.9 grams yeprotheyini ngekhilogram yobunzima bomzimba wakho inokubonelela ngokuhlutha.
  • Ukutya okutyebileyo kweprotheyini kunokugcina ubunzima bomzimba obhityileyo ngexesha lokuthintelwa kwekhalori. Ubunzima bomzimba obubhityileyo bunezibonelelo ezifana nokulwa nokutyeba, ukukhusela kwisifo seswekile , ukugcina amathambo esempilweni , njl.

Ingakanani iprotheyini ekufuneka ndiyitye ngosuku ukuze ndinciphise umzimba? Umfanekiso: 123RF
  • Iprotheni kwandisa umphumo we-thermic lokutya, nto leyo ethetha ukuba umzimba wakho uchitha amandla amaninzi ekwaphuleni ukutya, ukukwetyisa, kwaye ukuguqule kube ngamandla.
  • Ukuba uyazibuza, Ingakanani iprotheyini endimele ndiyidle ngosuku?, Khumbula ukuba iprotheni kunzima ukuyigcina njengamafutha omzimba xa kuthelekiswa nezinye ii-macronutrients, i-carbohydrates kunye namafutha. Ngexesha lokunciphisa umzimba, kubalulekile ukuba uqaphele ukuba ungakanani amandla owadlayo, ngokutya , igcinwa njengamafutha. Xa utya iiprotheyini ezininzi kune-carbs okanye amafutha, awukwazi ukugcina amanqatha kwaye uzuze ubunzima.

Ingcebiso:
Ukutya ukutya okuneprotheyini eninzi kunika iingenelo ezininzi ukuba ukhona ukujonga ukunciphisa umzimba .

Ukutya ukutya okuneprotheyini eninzi Umfanekiso: 123RF

Ingakanani iProtheyini ekufuneka ndiyityile ngosuku ukuze ndifumane ubunzima?

Ngelixa ukutya iiprotheyini ezininzi inokukunceda ukuba unciphise umzimba, inokunceda kwakhona ukufumana ubunzima, ngakumbi xa i-calorie yakho yokutya iphezulu. Okubangel 'umdla kukuba, olunye uphononongo lufumene ukuba ukuzuza ubunzima kwakubalulekile izidlo apho iicarbohydrates , kunokuba amafutha, athatyathelw’ indawo yiproteni.

Ingakanani iProtheyini ekufuneka ndiyityile ngosuku ukuze ndifumane ubunzima? Umfanekiso: 123RF

Ukutya i-1.5 - 2.2 grams yeprotheni ngekhilogram yesisindo somzimba wakho kwanele ukuba uzuze ubunzima. Oko kufanele kuphendule umbuzo wakho, kodwa ungadla iprotheyini eninzi ukuba i-calorie intake yakho iphezulu ngenxa yokutya ukutya okuneprotheyini eninzi kubangela ukuba iikhalori ezongezelelweyo zijikwe zibe sisihlunu. Ilizwi lengcebiso: Iprotheyini ikuzalisa kwaye kunciphisa umdla wokutya, ngoko qiniseka ukuba unjalo ukutya ngokwaneleyo .

Jonga le infographic ukumisela iprotheyini yakho yemihla ngemihla.


I-Infographic ukumisela iprotheyini yakho yemihla ngemihla
Ingcebiso: Hlala uthethe nogqirha wakho okanye ingcali yezondlo ngaphambi kokuba wenze naluphi na utshintsho olumandla lokutya.

Ii-FAQs

Q. Kukuphi ukutya okuneprotheyini ephezulu ekufuneka kutyiwe?

KUYA. Unokufumana iprotheyini yakho kwisityalo kunye nemithombo yezilwanyana.

Ukutya kwezityalo ezineprotheyini ephezulu kubandakanya:

  • Iimveliso zobisi ezifana nobisi, iyogathi, kunye netshizi
  • Tofu
  • Amantongomane kunye nembewu efana ne-cashews, ialmonds, i-walnuts, i-hazelnuts, i-pine nuts, kunye nembewu yethanga, imbewu yeesame, imbewu yejongilanga
  • Iimbotyi kunye neembotyi ezifana neelentile, ii-ertyisi eziqhekezayo, ii-chickpeas, iimbotyi zezintso, njl.

Ukutya okuneprotheyini eninzi Umfanekiso: 123RF

Ukutya okuneprotheyini ephezulu okuvela kwimithombo yezilwanyana kubandakanya:

  • Iinkukhu kunye nezinye inyama ebhityileyo
  • Intlanzi kunye nokutya kwaselwandle
  • Amaqanda

Q. Zeziphi ezinye iinyani ekufuneka uzigcine engqondweni ngaphambi kokuba utshintshele kwisidlo esineprotheyini eninzi?

KUYA. Nokuba yintoni na iinjongo zempilo kunye nokomelela Ngaba, ngaphandle kokwazi impendulo, Ingakanani iprotheyini endifanele ndiyitye ngosuku? iingcebiso ezingqondweni ngaphambi kokunyusa ukutya kweprotheni :

Gcina ukhumbule ngaphambi kokuba utshintshele kwisidlo esineprotheyini ephezulu Umfanekiso: 123RF
  • Ayizizo zonke iiprotheyini ezifanayo; iiprotheyini zenziwe nge-amino acids kunye nokwakheka kwazo kunye nokwetyisa zizinto ezibalulekileyo ekufuneka uziqwalasele ukuba ufuna ukutshintsha ukutya kwakho kuvelise iziqhamo.
  • Iiprotheyini zezilwanyana zinazo zonke ii-amino acids ezibalulekileyo xa kuthelekiswa neeproteni zezityalo, kwaye ngenxa yoko, eyokuqala ithathwa njengomgangatho ophezulu. Iiprotheyini zezilwanyana nazo zinezinga eliphezulu le-leucine, i-amino acid ebangela ukuhlanganiswa kweprotheyini yezihlunu kwaye idlale inxalenye ekulahlekeni kobunzima .
  • Yitya ukutya okucetyiswayo kweprotheyini yonke imihla, hayi kwindawo enye okanye kwisidlo. Oku akuyi kukugcina ufutha kwaye ugcine indlala ikude kodwa kuya kunceda umzimba wakho ukuba usebenzise ii-amino acids ngokugqibeleleyo, kukunceda ufezekise iinjongo zakho zempilo.

Iingxaki zokutya ukutya okuneprotheyini eninzi Umfanekiso: 123RF

Q. Ziziphi iingxaki zokutya ukutya okuneprotheyini eninzi?

KUYA. Ukugqithisa nantoni na ehamba nemingcipheko eyongeziweyo, ukugqithisa kweeprotheyini kunokukhokelela kwiimeko ezithile kunye nokunyusa umngcipheko weminye imiba yezempilo.
  • Ukutya iiprotheyini ezigqithisileyo kubangela ukuba umzimba wakho ungene kwi-ketosis, imeko yemetabolism evelisa iikhemikhali ezinuka kamnandi ezineziqhamo ezibizwa ngokuba ziiketones. Oku kwenza ukuba umoya wakho unuke kakubi, kwaye ukuxukuxa okanye ukuvungula akuncedi! Unokuzama ukuchasa umphumo ngokusela amanzi amaninzi okanye ukuhlafuna itshungama.

Ukutya iiprotheyini ezingaphezulu Umfanekiso: 123RF
  • Ukuba utya ukutya okuneprotheyini eninzi kunye nefayibha ephantsi, kunokukhokelela ekuqunjelweni. Ukutya ubisi olugqithisileyo kunokubangela urhudo, ngakumbi ukuba awunyamezeli i-lactose. Yilwe le ngxaki ngokusela amanzi amaninzi kunye nokutya ifayibha eninzi.
  • Ukutya ukutya okuneprotheyini ephezulu kubangela ukuba umzimba ukhuphe initrogen eninzi eyinxalenye ye-amino acids, ikushiye uphelelwe ngamanzi. Izintso kufuneka zisebenze nzima ukukhupha initrogen engaphezulu, ngoko ukungaseli manzi aneleyo r yonke imini kunokuba yingxaki.
  • Ukusetyenziswa kwenyama ebomvu ngokugqithiseleyo kudibaniswa nomngcipheko okhulayo wesifo senhliziyo, umhlaza, kunye nezinye iimeko zempilo.

Ukutya ukutya okuneprotheyini eninzi kubangela Umfanekiso: 123RF

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