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Ukudla okushisa amafutha, asifuni ukukuzama konke? Kulabo abafela ukulahlekelwa yilelo khilo elengeziwe emathangeni, nakhu ukudla okungu-7 kwamaprotheni okudinga ukukudla nsuku zonke.
Lokhu kudla okusohlwini kunomsoco kakhulu futhi kunempilo. Anama-kilojoule amancane futhi anamavithamini amaningi owafunayo azonikeza umzimba wakho amandla adingekayo.
Izinyama ezinonile njengenkukhu, inhlanzi kanye neTurkey ziqukethe amaprotheni amaningi kanye nama-calories amancane, yingakho ochwepheshe bethi kufanele kube yinto okumele bayengeze ekudleni kwakho okuthathu.
Ungafaka nokudla kwe-fiber ekudleni kwakho ukuze ushise amafutha, ngasikhathi sinye, kuzothuthuka ekugayeni kwakho futhi kuvikele nezifo zesisu. Imikhiqizo yobisi enamafutha aphansi njengobisi, i-tofu ne-paneer nayo iphilile. Banikeza umzimba inani elihle le-calcium.
Ziyakuvumela ukuthi uzizwe unamandla futhi ulingana nakho okubaluleke kakhulu emzimbeni. Ngokolunye uhlangothi,. Uma uhlela ukuzivocavoca ejimini, ukungeza lokhu kudla okungu-7 ekudleni kwakho kungcono kakhulu.
Ngakho-ke, funda ukuze wazi kabanzi mayelana nokudla kwamaprotheni okuzosiza ukushisa amanoni ethanga esikhathini esiyinyanga, kuzokumangaza:
Ukudla Okunciphile
Ukungeza inkukhu ekudleni kwakho kuzoba wusizo ekusizeni ukunciphisa umzimba. Ukuhlinzekwa kwenkukhu eyodwa ngaphandle kwesikhumba kufakwe esitsheni sesaladi yemifino kwanele ukugcina isisu sigcwele futhi sijabule. Ungaba futhi nesitshulu senkukhu nemifino ukuthola amandla okusiza ukushisa amafutha kalula.
Ukudla kwasolwandle
Izinhlanzi futhi zilungele impilo. I-Salmon iphakeme kakhulu ngokwamaphrotheni. USalman unamafutha omega 3 ahlinzeka umzimba wakho ngamandla adingekayo.
Ubhontshisi
Le mifino eluhlaza ingenye yokudla okushisa kakhulu kwamafutha. Yize ugongolo luqukethe inani eliphakeme o amaprotheni, futhi aqukethe amanani amancane wekhalori yingakho ochwepheshe bephakamisa ukufaka ubhontshisi kukho konke ukudla ukuze kusize ekunciphiseni isisindo esingcono.
Nginguye
I-Soy icebile nge-calcium namaprotheni. Ubisi lweSoy, ubhontshisi wesoya kanye nezinhlamvu zesoya ziphilile. Kodwa-ke abesilisa kufanele bayeke ukudla kakhulu imikhiqizo yesoy ngoba ibangela ukungabi nenzalo.
Ubisi olunamafutha amancane
Uma ufuna ukunciphisa isisindo sobisi kufanele kube yingxenye yokudla kwakho. Ukudla okufana ne-paneer, i-tofu, ushizi omncane nobisi olunamafutha aphansi kubalulekile nsuku zonke. Linganisa inani lemikhiqizo yobisi oyidla nsuku zonke ukuze ukwazi ukuyithokozela yonke.
Amaqanda
Uma kukhulunywa ngokudla kwamaprotheni, amhlophe amaqanda abalwa kakhulu. Yidla amaqanda amabili kuya kwamathathu amhlophe nsuku zonke uma ufuna ukuthola amandla futhi ushise amanoni emathangeni akho.
Amantongomane Nembewu
Sonke siyazi ukuthi amantongomane nembewu kunempilo kakhulu. Amantongomane afana nama-alimondi kufanele abe engeza ekudleni kwakho kwasekuseni. Imbewu yezithelo enjengamakhabe nekhabe le-musk inika umzimba wakho amandla kanye namaprotheni okusiza ukushisa amafutha kalula.