Nawa amaprotheni ezitshalo ayisishiyagalombili abaluleke kakhulu
Nawa amaprotheni ezitshalo ayisishiyagalombili abaluleke kakhulu
Abanye abantu bayadideka lapho befuna ukuthola amaprotheni emithonjeni yokudla ngaphandle kwenyama. Njengoba kubikiwe yi-NDTV, amaprotheni ayingxenye ebalulekile yokudla okunomsoco. Amaprotheni anika umzimba amandla, aqinise amathambo futhi enelise isisu.
Uma kwenzeka ufuna ukushintsha futhi udle ukudla okungafaki inyama, inkinga ukuthi imithombo yemifino ayenele yama-protein.Nalu uhlu lokudla okune-protein okungathatha indawo yenkukhu, yemvu kanye nezinye izinhlobo zenyama :
1- Ibhotela lamantongomane
Ungadla izipuni ezimbili (8 g) zebhotela lamantongomane nsuku zonke ukuze uthole inani elanele lamaprotheni.
2 - I-Hummus
Ama-chickpeas aqukethe inani lamaprotheni adingwa ngumzimba. Ama-chickpeas angafakwa kumasaladi, ezitsheni zemifino, nokunye.
3- Ubisi
Ubisi lunikeza umzimba i-calcium oyidingayo, ngaphezu kokuba umthombo omuhle kakhulu wamaprotheni. Ochwepheshe batusa ukuthatha ubisi lwe-turmeric, ikakhulukazi ebusika, ukuqinisa amasosha omzimba.
4- Imbewu
Imbewu encane enomsoco iqukethe amaprotheni, amafutha anempilo, amavithamini namaminerali. Ukudla imbewu encane (izipuni ezimbili) nsuku zonke, okungcono ixutshwe namantongomane, kunikeza umzimba izidingo zawo ezihlukahlukene.
5- Walnut
Enye yezakhi eziningi ze-walnuts okufanele zinikeze amaprotheni. Ukudla izipuni ezimbili ngosuku kukusiza ukuthi uthole zonke izinzuzo zama-walnuts. Ama-walnuts angadliwa njengoba enjalo, noma afakwe eziphuzweni nasekudleni okufana nama-shakes namasaladi.
6- amaqanda
Amaqanda ayindlela enhle futhi angumthombo obalulekile wamaprotheni kubantu abadla amaqanda nobisi, okuyinhloko ukudla kwemifino.