Uwaguqula kanjani amafutha abe amaprotheni?

Uwaguqula kanjani amafutha abe amaprotheni?

Ukudla okunomsoco kufanele kufake ama-macronutrients amaningi, amaprotheni angenye yezakhi ezibaluleke kakhulu umuntu okufanele azidle. Kodwa ukuqinisekisa ukuthi uthola izinto ezinhle ezanele kulula ukukusho kunokukwenza.

Isazi sokudla okunomsoco osaziwayo uDkt. Michael Moseley, kanye nesihlabani se-TV esaziwayo, wembula imithombo eminingana yamaprotheni, ayithatha mathupha, ukuze alinganise ukudla kwakhe. Ama-macronutrients abalulekile "emathanjeni anempilo" njengoba evumela nemisipha ukuba yakhiwe futhi igcinwe.

100 amagremu ngosuku amaprotheni

UDkt Moseley unikeze incazelo enemininingwane yokuthi wazibekela kanjani eyakhe imihlahlandlela yokwenza okuhle, wathi "wayeyindoda eneminyaka engu-66 ubudala, ekhuthele, enesisindo esingama-80kg", nokuthi wayehlose "ukudla cishe u-100g we amaprotheni ngosuku ahlukaniswe ngokulinganayo phakathi kokudla".

UDkt. Moseley uphinde waveza ukuthi abantu bangawahlanganisa kanjani amaprotheni ekudleni kwabo, futhi babelane ngokudla okuningi okugcwele amaprotheni ukuze kudliwe, ikakhulukazi njengoba ukuthola cishe amagremu angu-20 amaprotheni okungenani ekudleni ngakunye kungasho ukudla inyama noma inhlanzi kabili ngosuku, okuphikisanayo. Ngokudla kwaseMedithera, okukhuthazwa uDkt. Moseley, okuhlanganisa ukudla isilinganiso esisesilinganisweni sezinhlanzi kanye nenyama encane kakhulu, okusanhlamvu nemifino.

inhlanzi kanye ne-tofu

UDkt Mosley uthe kwakunzima ukuthola amaprotheni anele anempilo ekudleni, kodwa inhlanzi enamafutha ingadliwa okungenani kathathu ngesonto, kuyilapho uzama ukunciphisa ukudla kwenyama ibe ngaphansi kuka-100g ngosuku futhi i-tofu ingasetshenziswa esikhundleni senyama.

I-lentils ne-yogurt yesiGreki

UDkt. Moseley wanezela ukuthi “ungumlandeli omkhulu wama-lentils, ashibhile, agcwele i-fiber namaprotheni, futhi [inzuzo] ukuthi maningi kakhulu amaresiphi amnandi [okuwudla]. Iyogathi yamaGreki enamafutha agcwele nayo iyisidlo sasekuseni esihle kakhulu, noma engeza amantongomane namajikijolo [uphudingi],” ephawula, ephawula ukuthi iyogathi yesiGreek iyahlungwa ngakho “inamaprotheni amaningi kuneyogathi evamile.”

Hlikihla ama-carbohydrate namafutha

I-Fast 800 Blogger uDkt. Moseley uchaze ukubaluleka kokuthola "amaprotheni anele ekhwalithi ephezulu" uma umuntu ezama ukwehlisa isisindo, encoma ukuthi inani elifanele ekudleni ngakunye "lingaba ngu-20g" wamaqanda, inhlanzi, inyama, i-lentils noma i-tofu. Ikakhulukazi njengoba umphumela wawo uphambene nama-carbohydrate namafutha, njengoba umzimba ungagcini amaprotheni, ngakho-ke kubalulekile ukudla imithombo emihle yamaprotheni nsuku zonke ukuze uzuze izinzuzo.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023