Amaprotheni enza isici esibaluleke kakhulu: Yizinto zokwakha amaseli omzimba wethu. Uma ujwayele ukuyithola emikhiqizweni yezilwane, bese ukwenqatshelwa okubukhali kwenyama, ubisi namaqanda kungaphenduka isivivinyo sangempela kuwe nezinkinga zempilo ezibucayi.
Ekubuyekezweni kwanamuhla, ake sixoxe ngokuthi yimiphi imikhiqizo ongayifaka esikhundleni samaprotheni ezilwane ngesikhathi sokuthumela okukhulu ukuze ugcine impilo enhle kanye nemood enamandla.
Ubhontshisi
I-Peas, ubhontshisi, ubhontshisi, amalengu, ama-soya namanye ama-legumes - ompetha wangempela kokuqukethwe kwamaprotheni wesitshalo. Zizofisa ukunika umuzwa wokugcwaliswa komhlaba, ngaphandle kwalokho, azilimazi isibalo: Kunamakhalori ambalwa kuzo, kodwa imicu eminingi yokudla ethuthukisa imetabolism futhi idale indlela enhle emzimbeni ukuze ikhiqize ama-microorganisms asebenzayo. I-soybean ifanelwe ngokwehlukana: inciphisa izinga le-cholesterol elimpofu, ithuthukisa ukusebenza kwezinso futhi isusa i-dioxin carcinogen emzimbeni.
Kusuka ku-legumes ungalungiselela izitsha eziningi ezimnandi: ngokwesibonelo, i-humus eyenziwe ekhaya noma isaladi elisanelisa kakhulu ngobhontshisi, i-tofu ne-falafel. Futhi ukuze ama-legumes amunca kangcono, adinga ukusetshenziswa ngokuhlanganiswa nemifino.
Crupe and bran
Ngesikhathi sokuthumela okuhle, kudingekile ngokudla okusanhlamvu: aqukethe amaprotheni wemifino kuphela, kepha futhi namanani amaningi ama-amino acid alahlekile ezifungeni. Ngalezo zinsuku lapho ungasebenzisa khona ukudla okubilisiwe, sikucebisa ukuthi uqale usuku ngephalishi: irayisi, i-buckwheat, iparele, amabele, i-bulgur, i-movie kanye nesiquus. Bazogcwalisa umzimba ngezinto eziwusizo zokulandela umkhondo, bathuthukise imetabolism futhi bakukhulise esidlweni sakusihlwa.
Iwusizo kakhulu futhi i-bran, ikakhulukazi i-oatmeal: iqukethe amaprotheni aphezulu wemifino kanye nama-fatty acid. Ngaphezu kwalokho, zinemicu engavikelekile ethuthukisa i-peristalsis yamathumbu futhi ihlanze umzimba kusuka kuma-slags nobuthi. I-Bran ingaba ngefomu elihlanzekile ngokuphuza amanzi, noma engeza izitsha ezishisayo namasaladi kuya okusanhlamvu.
Amantongomane nembewu
Iqembu lemikhiqizo egcwele amaprotheni zemifino lifaka amantongomane. Ngaphezu kwalokho, babalulekile ukugcina ubusha, ngoba basiza umzimba ukukhiqiza ama-hormone akhethekile anciphisa izinqubo zokuguga.
Amaprotheni asezingeni eliphakeme kakhulu aqukethe i-walnut, indawo yesibili ithathwe yi-alimondi. Izithelo zabo zingahlanganiswa nezithelo ezomisiwe noma zenze amasaladi nazo, isibonelo, isaladi elimnandi elimnandi nge-avocado nesipinashi. Kodwa-ke, khumbula ukuthi amantongomane angumkhiqizo wekhalori, ngakho-ke kungcono ukukhawulela izingcezu ezi-4-5 ngosuku.
Kuyasiza ukujabulela imigqa yomibili, i-chia kanye nembewu yelanga - ama-24% okugcina aqukethe amaprotheni wemifino. Kodwa-ke, kufanele kukhunjulwe ukuthi umzimba uyakwazi ukuhlanganisa ngokuphelele i-CON DEPS ngaphezu kwe-100 g imbewu ye-sunflower ngosuku.
Amakhowe
Izindawo zokugcina amaprotheni zingagcwaliswa ngamakhowe: okusha, omisiwe noma omisiwe noma kufriziwe. Abanye ososayensi banamathela emibonweni yokuthi amakhowe agcwala umzimba kangcono kunenyama. Ngaphezu kwalokho, amakhowe aphansi amakhalori, ngakho-ke akudingeki ukhathazeke ngesibalo. Amakhowe amhlophe athathwa njengempesheni ekunambithekeni kanye nokusebenza okunempilo, ngenkathi kuma-borodics omisiwe, ukugcwala kwezinto ezizuzisayo kuphakeme kakhulu kunokuba kusha.
Kulula ukulungiselela futhi ngasikhathi sinye iklabishi elimnandi kakhulu futhi elinamakha ngehlathi ama-mushrooms kuyindlela enhle kakhulu yemenyu yokuhlanza. Kodwa-ke, kwiresiphi ungasebenzisa ngokuphepha ama-oysters nama-ompign.
Imifino nezithelo
Imifino nezithelo akuwona umthombo ophane kakhulu wamaprotheni, kepha anganikeza usizo lokulethwa konke. Iningi kufanele lishiywe eZucchini, iBrussels Iklabishi, amazambane, ama-asparagus, ukhukhamba, amakhiwane, ama-Kiwi kanye nobhanana. I-Banana iqiniswa futhi ngokukhiqizwa kweSerotonin, ebhekele isimo esihle, futhi lokhu kubaluleke kakhulu ngesikhathi sokuposa, lapho umuntu ephucwa iningi lenjabulo.
