Iprotein yenza into ebaluleke kakhulu: yindawo yokwakha yeeseli zomzimba wethu. Ukuba uqhele ukuyifumana kwiimveliso zezilwanyana, emva koko ukwala inyama ebukhali yenyama, ubisi kunye namaqanda angaguquka kube luvavanyo lokwenyani kunye neengxaki zempilo ezinzulu.
Kuphononongo lwanamhlanje, masithethe malunga neziphi iimveliso onokuthi uzitshintshe iproteyini yezilwanyana ngexesha lesithuba esikhulu ukugcina impilo-ntle kunye nemozulu eyomeleleyo.
Imbotyi
I-Peas, i-Nut, iimbotyi, iilensi, i-soy kunye nezinye iimbambo-iintshatsheli zokwenyani kumxholo weproteni yesityalo. Bayakude banikele ingqalelo, ngaphandle, abamonakalisile umzobo: Zimbalwa iikhalori kuzo, kodwa zimbalwa iikhebhari kuzo, kodwa uninzi lweentsinga eziza kuphucula imetabolism kwaye zenze i-metabolism kwaye zidala i-microorganism elungileyo. I-Soybean ifanelwe ngokwahlukileyo: inciphisa inqanaba le-cholesterol elihlwempuzekileyo, liphucula ukusebenza kwezintso kwaye isusa i-dioksin carcinogen emzimbeni.
Ukusuka kwi-Igrames ungalungiselela izitya ezininzi ezimnandi: umzekelo, i-humani yenziwe ekhaya okanye isaladi eyanelisa kakhulu ngeembotyi, i-tofu nelafa. Kwaye ukuze i-legume ithathelwe ngcono, kufuneka zisetyenziswe ngokudibeneyo nemifuno.
Inkani kunye ne-bran
Ngexesha lesithuba esikhulu, ngokuqinisekileyo kufanelekile ukutya ukutya okuziinkozo: Aziqulatha iprotein yemifuno kuphela, kodwa nenani le-amino acid ebalulekileyo elahlekileyo kwimilenze. Ngezo ntsuku xa unokusebenzisa ukutya okubilayo, sicebisa ukuba uqalise usuku nge-porridge: irayisi, i-racwheal, i-piarl, i-birl, kunye ne-bulgur, i-movie noKussur. Baza kuwuzalisa umzimba ngezinto eziluncedo zokulandelelana, phucula imetabolism kwaye kukuphakamise kwisidlo sangokuhlwa.
Iluncedo kakhulu kwaye i-Bran, ngakumbi i-oatmeal: ineeproteni eziphezulu zemifuno kunye namafutha acid. Ukongeza, baneentsinga ezingakhuselekanga ezandisa i-peristals yamathumbu kwaye ihlambulule umzimba kwizilayidi kunye neetyhefu. I-Bran ingaba kwifom ecocekileyo ngamanzi okusela, okanye yongeza izitya ezishushu kunye nesaladi kwiinkozo.
Amantongomane kunye nembewu
Iqela leemveliso ezityebileyo kwiproteni yemifuno libandakanya amantongomane. Ukongeza, kubalulekile ukugcina ulutsha, kuba banceda umzimba ukuba bavelise iihomoni ezikhethekileyo ezinciphisa iindlela zokuguga.
Uninzi lweproteyini ephezulu iqulethe i-Walnut, indawo yesibini ithathwa yi-almond. Iziqhamo zabo zinokudityaniswa neziqhamo ezomileyo okanye zenze isalare, umzekelo, isaladi esimnandi esimnandi kunye ne-Avocado kunye neSpinach. Nangona kunjalo, khumbula ukuba amanyuko yimveliso ye-calorie, ke kungcono ukunqumla ukuya kuthi ga kwi-4-5 iziqwenga ngemini.
Kuluncedo ukonwabela imigca yemigca, iChia kunye nembewu yejongilanga-i-24% yokugqibela ineprotein yemifuno. Nangona kunjalo, kufuneka ikhunjulwe ukuba umzimba uyakwazi ukubuthatha ngokupheleleyo imbewu yejongilanga yelanga nge-100 ngosuku.
Amakhowa
Ubutyebi beprotein bunokuphinda bube ne-mushrooms: intsha, eyomileyo idliwe okanye iqhwa. Abanye oosonzululwazi babambelela kwizimvo ezixhaswe ngamakhowa agcwele umzimba ngakumbi kunenyama. Ukongeza, ama-calorie ephantsi, kwaye ke akufuneki ukuba ube nexhala malunga nalowo. Amakhowa amhlophe athathelwa ingqalelo iintshatsheli zokungcamla kunye nokusebenza kwesondlo, ngelixa unokomileyo, uxinzelelo lwezinto eziluncedo ziphezulu kakhulu kunezitsha.
Kulula ukulungiselela kwaye kwangaxeshanye iklabishi enencasa kunye nevumba elimnandi ngama-mushrooms yehlathi yeyona ndlela ibalaseleyo yemenyu yendawo yokuhlala. Nangona kunjalo, kwiresiphi ungazisebenzisa ngokukhuselekileyo iimbatyisi kunye nee-champigenons.
Imifuno kunye neziqhamo
Imifuno kunye neziqhamo ayisiyeyona mithombo yesisa yeproteni, kodwa banokubonelela ngoncedo lokuhambisa lonke. Uninzi kufuneka lushiywe kwi-zucchini, iklabhu ye-russes, i-asparagus, ikhukhamba, iavokhado, i-Kiwi, iKiwi kunye ne-kiwi kunye neebhanali. I-Banana ikwaqiniswa ngumveliso we-serotonin, enoxanduva lokufumana imvakalelo elungileyo, kwaye oku kubaluleke kakhulu ngexesha lesithuba, xa umntu ehluthwa uninzi lwezinto ezininzi ezihlekisayo.
