Iinkcukacha malunga protein indlela in iqanda elinye

Malunga protein kangakanani na iqanda mnye, akazi bonke. Nakuba kunjalo, phantse wonke umntu uyazi ukuba intsebenzo imveliso iqulethe isixa omkhulu iivithamini (kubandakanywa B12) kunye neeminerali. Kufuneka kuqatshelwe ukuba kwiproteni ithathwa kwiibloko zokwakha ibalulekileyo emzimbeni womntu. Ngapha koko, akukho abadlali Akumangalisi abo bamatasa kuqeqesho lokukhulisa amandla ukwandisa ubunzima zabo (kwezihlunu) kufuneka asebenzise lwesi sakhi xa isixa ubuncinane 2-3 g kwekilogram ubunzima bomzimba sabo ngasinye.

Chicken iqanda - na imveliso protein?

Impendulo kumbuzo leeprothini kangakanani na iqanda mnye, kuxhomekeke kuphela koko eyona nto (chicken, irhanisi, izagwityi, njalo njalo. D.), kodwa kwakhona kulungiselwe ngayo eli candelo.

Amaninzi, abapheki banamhlanje thaca iimveliso lenkukhu imvelaphi. Kungenxa yoko le nto kwindawo yokuqala, siye sagqiba ukufumanisa protein kangakanani elinye eqandeni inkuku. Kufuneka kuqatshelwe ukuba loo nto itshizi eziqulathwe 6 g protein. Ke ukuba uthe wandenzela le amaqanda yinto eluncedo okumnandi kakhulu kwaye uqhotse kwi-oli yemifuno okanye ibhotolo, ubungakanani protein ziya kwandisa kakhulu. Ngamanye amazwi, iqanda eqhotsiweyo iqulethe malunga ne-14 iigrem macroelement iyingenelo.

Ukuba kule Yinxalenye ukubalungiselela omelet ubisi eliphakathi okanye isiqulatho phezulu nenqatha, 100 grams iqanda izitya ziya kuba malunga 17 g protini. Xa sifakela isidlo sakusasa efanayo kancinci sisi nzima, inani welo element kunciphisa kancinci (nakwiiyunithi ze-15).

Yimalini protein iqanda iqulethe ezinye iintaka?

Njengoko kubonisiwe imali ephezulu ephezulwana iiprothini imveliso wathi, kwaye kuxhomekeke ngaba nayiphi na imvelaphi. Umzekelo, imveliso idada iqulethe amaxesha 3 protein ngaphandle yenkukhu (2 g kuphela). Kodwa ke amaqanda izagwityi inani weevithamini, izondlo, kunye macronutrients ongekho ngaphantsi, kwaye kwezinye iimeko bade lee inkukhu. Kufuneka kuqatshelwe ukuba ziqulathe 6 g protein. Hi ndlela leyi, isixa lwesi sakhi e inkuku, idada, izagwityi, kunye nezinye namaqanda ayizange iguquke ukuba ukupheka nje okanye Qhotsa eyenziwe ngepani ngaphandle ngokongeza zemifuno okanye isilwanyana-oyile. Kodwa ixesha apho loo weemveliso zifunxe baxhomekeke ngokupheleleyo inkqubo yazo unyango ubushushu. Umzekelo, iqanda epheka begilana, ukuba zifunxe kwiiyure ezimbini, kunye emaweni okanye eqhotsiweyo - emva 3-3.5.

Iqanda - ngokupheleleyo imveliso protein?

Indlela protein eninzi iqanda mnye, safumana ngaphezulu kancinane. Noko ke, le mveliso inamacandelo amabini: sac kunye neprothini ngasentla. Oku kuphakame omunye umbuzo: ezinexabiso isiqalelo macro iqulethwe kuphela kwinxalenye yesibini ye isithako okanye yokuqala, nathi? Kufuneka kuqatshelwe ukuba sac ekuhlalwa phantse-34% omxholo lilonke ulwelo yamaqanda enkukhu. Kule meko ke kathathu isiqulatho caloric ngaphezu (iiyunithi energy 60) protini. Ngoko ke, ekuphenduleni umbuzo enkulu njani kwiproteni kwi sac eqandeni, sinako ngokukhuselekileyo ukuthi iqulethe malunga 2,75 iigrem protein, 4,52 g nenqatha, 0.615 iigrem carbohydrate 210 mg cholesterol.