Ngaba eliphezulu-protein yokudla into esebenzayo ukunciphisa umzimba? Inkcazelo, isicwangciso ukutya engumzekelo kunye nohlaziyo

Unciphise umzimba ngaphandle uziva ulambile nokunika up izitya nencasa - oku into amaphupho nabani ungonwabanga kunye nobunzima babo. Ukuze uncede ukuphumeza eli phupha unako ophezulu-protein yokudla. Loluphi uhlobo kwinkqubo unikezelo mbane, nakubo bonke ukuba kufanelekile?

Protein ukudla kuya kunceda balahle obugqithisileyo?

Ukudla esekelwe ukutya ngakumbi ubukho ziiproteni zaye zaqulunqwa ekuqaleni midlalo. Kwezinye iinkalo zemidlalo kukho into "wokwaphusa" - ixesha lokuba bafumane uqeqesho olunzulu ngokudibene ukugcinwa batye ukutya okuthile. Kuyinto eliphezulu-protein ekudleni (okanye mandithi - iinguqulelo zayo) inceda iimbaleki ngokukhawuleza balahle isixa esikhulu kwamafutha omzimba.

Le nkqubo amandla iza basondele i "abafayo", yiya kwi gym manqaphanqapha. banikwe mihla le kufuneka yahlulwe izidlo 5-6.

High-protein ukudla kubandakanya ukutya izixa ezikhulu protini. Yonke imihla adle ubuncinane 2 grams protein kwekilogram ubunzima bomzimba sabo ngasinye. Ngoko ke, umlinganiselo carbohydrate kunye namafutha kufuneka lincitshiswe.

Yintoni ukuba adle ukuba unciphise umzimba?

Isiseko protein yokudla - kodwa wayama ngayo inyama, intlanzi kunye neenkukhu. Ngaphandle komlinganiselo, unako kwakhona kudla amasi kunye nobisi iimveliso kunye ipesenti ngokulinganisela ngamanqatha. Amandongomane, amaqanda, iimbotyi, neentlumaya, soy kufuneka kwi menu yokudla.

High-protein yokudla ukunciphisa umzimba kubandakanya uyalahlwa olupheleleyo nasiphi na isonka kunye confectionery kunye yokubhaka neemveliso, ipasta, iswekile. Fundisisa iileyibhile sauce esele zenziwe kunye iintlobo kwezithako ukutya. Yeemveliso ezinjalo kubhetele kwakhona lokwala ngokupheleleyo, njengokuba nkqu isoso ingozi iqulethe eninzi iswekile.

Kubalulekile ukuphawula ukuba kukho iintlobo ezininzi kwizidlo protein. Ukusuka kakhulu enzima, ixesha ezintathu-ezifundisa imixhesho abana- ukuba akukho miqobo inani kweenkqubo namandla ityiwe emini. Kubalulekile ukuqonda ukuba izithintelo ngakumbi ukutya, kufuneka ube ngaphantsi ubude bayo. Kodwa "ezamahala" iinkqubo ngamandla, nto leyo zisekelwe ekutyeni protein, kungekho miqobo inani kunye nomthamo nokutya kumele ukuba zichithe ngaphantsi ngenyanga. Ukuhambisana okuqhubekayo alifani namnye ukutya esekelwe njengeprotini.

Ubuhle nobubi

Xa zinjalo zonke izithintelo kunye ngokukhetha yemveliso imihla yesondlo Iprothini ngempela ukudla kunceda ukuncipha ngokukhawuleza. Nale Ukwehla kobunzima ikakhulu shwaka ngamanqatha, ilahleko izihlunu izicwili ayinamsebenzi. Oku kuthetha ukuba kukho ithuba elihle ukunciphisa kuphela ivolyum, kodwa kwakhona ukufumana inani omhle. Nawuphi na ukudla-iproteni ikuvumela ukuba ukuphila ubomi obuxakekileyo bangayeki up kwezemidlalo.

Foods phezulu ngakwicala leeprothini adla kakhulu ekucebiseni komphefumlo. Oku kuthetha ukuba ekutyeni protein ungaphulukana ubunzima ngaphandle uziva ulambile. Kodwa nayiphi na inkqubo lwamandla ngokusekelwe iiproteni, uye kuneengxaki zako. izidlo ezinjalo kakhulu ziqondeka kwinkqubo yokwetyisa. Ukulahlekelwa ubunzima kufuneka kusoloko esweni ubungakanani amafutha ekutyeni. Ukuba ukhetha fat-rich imithombo iiproteins musa ukuba ulinde ukunciphisa umzimba. Zonke izidlo protein ekujongwe ukuba anciphise ukusetyenziswa ifayibha. Le ngenxa amandla loo inokuba ingxaki kunye nokusebenza emathunjini. ukutya protein musa ukunika iivithamini ngokwaneleyo kunye neeminerali ezikhoyo. Le ngxaki ingasombululwa ngokuqala entsonkothileyo anikezela ngezakhi apha ekutyeni.

Umzekelo yokudla protein kakhulu ukululeka ubunzima ekhawulezayo

Kwilizwe lethu ithandwa kakhulu ezi ndlela zilandelayo ukwehla kobunzima, "incwadi yesicelo", "Dukan Ukutya", "Iqanda" yaye "Atkins Ukutya". lo Yonke - ke ukudla-protein. Sinikezela na inguqulelo kakhulu engqongqo ngamandla olu hlobo, eyenzelwe ekhawulezileyo umzimba. Ukunamathela ukudla kubakho ngaphezulu kweeveki ezimbini. Isidlo sasekuseni, Kuvumelekile ukuba usele ikofu ngaphandle iswekile okanye nangoku.

ngosuku lokuqala

• Isidlo sasemini: isaladi zekhaphetshu kunye namaqanda 2 inkukhu ebilisiweyo.
• Dinner: inxalenye ebilisiweyo okanye iyabiliswa umtya iintlanzi.

Ngosuku lwesibini

• Isidlo sasemini: wazosa izonkana wazihlanganisa iintlanzi.
• Dinner: eyenkomo ibhityile, cucumber isaladi ezisezantsi-fat iyogurt.

Ngosuku lwesithathu

• Dinner: apile yathamba kunye zucchini.
• Dinner: ikhaphetshu isaladi, inyama yenkomo ebilisiweyo, 2 amaqanda kuphekwa.

Ngosuku lwesine

• Isidlo sasemini: itshizi, 1 iqanda ebilisiweyo, 1 kuphekwa iminqathe.
• Dinner: iziqhamo emnandi bayaxabana.

Ngosuku lwesihlanu

• Isidlo sasemini: bila chicken umtya, tomato juice.
• Dinner: iziqhamo sweet-muncu.

ngosuku lwesithandathu

• Isidlo sasemini: ikhaphetshu isaladi, inkukhu ebilisiweyo.
• Dinner: 2 amaqanda ebilisiweyo, isaladi yeeminqathe.

ngosuku lwesixhenxe

• Isidlo sasemini: eyenkomo, iyabiliswa kunye neziqhamo ezimnandi ezimuncu.
• Dinner: eyenkomo ebilisiweyo, isaladi of yemixoxozi, libya-fat iyogurt.

High-protein ukudla: angqina kwabo abaye bazama ngokobuqu

Inkqubo unikezelo lwamandla ngokusekelwe nokuselwa okune ngakwicala leeprothini, zithandwa kakhulu abo boyika ukuba yindlala. Amaxesha amaninzi ezi bakudle agcinwe abameli oyindoda womelele. Eyona Basebenzisa ukudla okunjalo - yobuninzi kunye ezahlukeneyo kweemveliso ezivunyiweyo.

High-protein yokudla ukunciphisa umzimba uye ncomo HIV ngenxa nokugcinwa umzimba ngokukhawuleza. Buyela ingaba Kum kulahlwa? Konke kuxhomekeke ukuba uza kutya emva kwekhosi umzimba. Ukuba ngaba nditye yaye unamathele ukutya okunempilo, ukugcina isiphumo abawafumeneyo ixesha elide.