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Abantu ababhityileyo bahlala bekufumanisa kunzima ukutyeba, ngakumbi abo batya imifuno kuphela. Umntu akanakutyeba kuphela ngokutya inkukhu, intlanzi kunye nokunye ukutya okungafunekiyo. Izinto ezisisiseko sokuzuza ubunzima ziyafana, kufuneka utye ngaphezulu kweekhalori kunokuba utshise ukubeka ubunzima.
Ukutya kwemifuno yokufumana ubunzima kubandakanya isixa esifanelekileyo seprotein evela kukutya okusekwe kwizityalo njengeembotyi ezomisiweyo, ii-ertyisi, iinkozo, iimbewu, amandongomane, kunye nemifuno.
Inkqubo yokufumana ubunzima inokuthatha ixesha. Kodwa umonde sisitshixo ekufumaneni iinjongo zokufumana ubunzima.
Ukunyusa ukuNgena kweCalorie ekuZuzeni ubunzima
Yimalini ekufuneka uyisebenzise ekutyebiseni ubunzima bakho ekutyeni okuxhomekeke ngokupheleleyo ekubeni zingaphi iikhalori ozifunayo ukuze ugcine ubunzima. Umzekelo, owasetyhini oneminyaka engama-37 ubudala, enobunzima beepawundi ezili-150 kwaye uphila ubomi obumodareyithayo obudinga ubomi ufuna iikhalori ezingama-2450 ukugcina ubunzima bakhe.
Ukuzuza ubunzima, angatya iikhalori ezingama-2700 okanye iikhalori ezingama-2950 ukufumana isiqingatha seponti kunye neponti enye, ngokwahlukeneyo.
Yitya imifuno etyebileyo yeeProteni yokufumana ubunzima
Ukufumana ubunzima ngohlobo lobunzima obunempilo, kubandakanya umsipha kufuna ukutya ukutya okuneprotein ephezulu. Faka iipulses ekutyeni kwakho, kuba ziyimithombo etyebileyo yeeproteni ezisekwe kwizityalo.
Ikomityi yamantshontsho okanye iilentile inika iiprotheyini ezili-18 kunye ne-15 kwikomityi nganye. Iipunipo ezi-2 zebhotolo yamandongomane kunye nekomityi yequinoa zine-8 yeeprotheyini.
Ukutya okusekwe kwizityalo kunee-amino acid, eziyimfuneko ekufumaneni ubunzima. Bhangqa ukutya okuziinkozo okugcweleyo okufana nesonka sengqolowa kunye nembewu okanye iimbotyi, amandongomane aneembotyi okanye ingqolowa enemidumba ukufumana iiamino acid ozifunayo.
Ikomityi yobisi iya kukonyusa iprotein yakho nge-8 yeegram. Iqanda elinye elikhulu liya kubonelela nge-6 gram yeprotheni. I-yogurt yesiGrike kunye ne-cottage cheese nazo ziqulethe iiprotheni eziphezulu.
Amafutha asempilweni ngokufumana ubunzima
Faka i-omega-3 fatty acids kwisidlo sakho. Sebenzisa imbewu yeflakisi, imbewu ye-chia, i-walnuts, njl.
Isicwangciso sokutya sokutya ubunzima bemifuno
- Qalisa usuku lwakho nge-omelette ene-protein ephezulu, ukhonze ngesitya se-chia pudding.
- Ukutya okuphakathi kwentsasa, yitya iiamangile.
- Isidlo sasemini, isaladi yengqolowa kunye nemifuno oyithandayo.
- Isidlo sangokuhlwa, isitya sequinoa, ikomityi yemifuno eyosiweyo, kunye nesaladi esecaleni.
Ukufumana iikhalori ezongezelelweyo, sebenzela ukutya kwakho ngekomityi yobisi lweenkomo okanye ubisi lwe-soy.
Ukutya ukuze utye ukuze ufumane ubunzima
- Iziqhamo nemifuno
- Iimbotyi, iilentile kunye nokunye ukutya kweeprotein
- Ubisi olupheleleyo lwekhilimu
- Amafutha asempilweni kunye neeoyile
- Ukutya okuziinkozo
- Iidyuli ezisempilweni
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
