AmaMelika, njengoba uyazi, angabanikazi berekhodi bokusungulwa kokudla, kanye nezwe lokuqala elikhulu kakhulu emhlabeni. Ngakho-ke, laba balimi abanesisindo esiningi babonisa ukulinganiswa kwezidlo ezifanele kakhulu zokulahlekelwa isisindo kumenyu ehlongozwayo - okungukuthi, isilinganiso samaprotheni, ama-carbohydrate namafutha. Amathathu aphezulu ahlanganisa imenyu eyaziwa ngaphansi kwamagama amaningi ahlukene weprotein ekudleni ukulahlekelwa isisindo. Kulesi simo, sisho ukudla okungeyona okukhethwa komuntu othile wokudla okunomsoco, okungukuthi inhlanganisela - iningi lamaprotheni, ama-carbohydrate ambalwa.
Izinzuzo zemenyu ye-protein yokudla ukuze ulahlekelwe isisindo
Imenyu yalokhu kudla ukulahlekelwa isisindo inebabili abalandeli nabaphikisi. Owokuqala, kholelwa ukuthi lokhu kudla yindlela kuphela ephumelelayo yokulahlekelwa isisindo ngaphandle kokukhathala (ukudla okuningi kuholela ekulahlekelweni kwesisindo ngenxa yokulahlekelwa kwesisindo somzimba). Kodwa abaphikisi bayathandeka ukuthi kunzima kakhulu umzimba ukuba ususe imikhiqizo eminingi yokubola kweprotheyini.
Zombili zilungile, nabanye. Futhi iqiniso liphakathi kwendawo.
Inzuzo ecacile yemenyu ye-protein ekudleni isisindo sokulahlekelwa yilapho ukuthi uma udla okuthile kwiprotheni, ngeke ufune ukufuna noma yini isikhathi eside. Ngaphezu kwalokho, ukugaya kwamaprotheni kuqhathaniswa isigamu sabo bonke amakholori atholakele - okungukuthi, ngokwengxenye usuvele udla ukudla kwakho kwasemini.
Imenyu ewusizo ekudleni isisindo
Ngakho, isisekelo sokudla kwethu yi-protein. Kodwa ukuze wenze imenyu yokudla kwethu isisindo silahlekelwe, kudingeka ufunde indlela yokukhetha iphrotheni efanele:
- inyama, izinkukhu, izinhlanzi - inyama enamafutha (ukugwema ingulube kanye newundlu), izinkukhu (inkukhu kuphela kanye ne-turkey), inhlanzi (ukukhipha izinhlanzi eziwusizo kodwa ezinamandla, njenge-salmon, i-mackerel, njll);
- wonke amagremu angama-30 enyama angathatha indawo ngeqanda elingu-1;
- i-cottage ushizi (kuze kufike ku-2,5%) - wonke ama-50 g we-cottage shizi, uma efunwa, angatshintshwa ushizi (okuqukethwe okungama-20% we-fat);
- Imikhiqizo yobisi (okufika ku-2.5% okuqukethwe kwe-fat).
Inyama iqukethe inqwaba yezinsimbi ezixhunyiwe - kufanele idliwe emini. Ama-by-products (ikakhulukazi, isibindi) aqukethe inani elikhulu le-cholesterol, akufanele adliwe kaningi ngaphezu kwe-1 isikhathi ngesonto.
Pheka inyama, inhlanzi nezinkukhu.
Khumbula imenyu ye-protein yokudla ukuze ulahlekelwe isisindo kumele ihlangane nokuqina noma noma yimuphi omunye umsebenzi.
Imenyu yesampula yosuku:
- kwasekuseni - i ricotta enezithelo;
- ibhulakufesi yesibili - i-smoothie smoothies nge-strawberries;
- ukudla kwasekuseni - izilwane zasolwandle eziboshwe ngesaladi yemifino;
- Isisindo se-mid-morning - i-kefir, i-bran namantongomane;
- dinner - falafel nge-ulethisi.