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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Amritha K Ngu U-Amritha K. ngoFebhuwari 14, 2020

Ukwakhiwa kwemisipha, ukwenza ngcono isisindo semisipha kanye nemisipha ye-toning mhlawumbe yizici ezingabonakali kakhulu zokwakha umzimba. Ngenkathi ochwepheshe bezempilo bencoma ukuthi amaprotheni ayisihluthulelo, akuwona amaprotheni nje awenzela 'ukudla okwakha ubukhulu bemisipha'.

Into yokuqala efika engqondweni yakho lapho ucabanga ukuthola imisipha ijimu. Ucabanga ukuthi ukusebenzela amahora amaningi ejimini kunganikeza imiphumela edingekayo. Kepha, njengoba kubonakala ezibonelweni eziningi, ababaningi abantu abazuzayo kulo mbono. Abantu bavame ukukhohlwa ukuthi kanye nejimu, ukudla nakho kudlala indima enkulu ekutholeni isisindo semisipha.

Ukuhlanganiswa kokudla lapho kudliwe ngobuningi obulinganayo kusebenza ekwakheni imisipha futhi kuthuthukise amandla emisipha. Kulesi sihloko, sizobheka ukudla okwakha isisindo semisipha. Lokhu kudla ukwenza ngcono isisindo semisipha nakho kungabhekwa njengokudla kokuthuthukisa amandla emisipha, ngoba ikhono labo lokuthuthukisa amakhono emisipha afanele kokubili ukuqina kwemisipha namandla emisipha.

Kusuka kokungadli imifino kuya kokungeyona imifino kuya ku-vegan - konke sikumbozile.

1. Amaqanda Aphelele

Omunye wemithombo yamaprotheni ongcono kakhulu, amaqanda aqukethe namavithamini abalulekile abenza ukudla okuhle kakhulu okwakha imisipha [1] . Ungabi nombono wokuthi amaqanda kufanele agwenywe ukuvikela ukudla kwe-cholesterol. Ziqukethe amafutha amahle asiza ekugayeni nasekufukuleni isisindo semisipha.

Ukudla amaqanda aphelele ngemuva kokuzivocavoca kwakho kungathuthukisa ukukhula kwemisipha ngamaphesenti angama-40, uma kuqhathaniswa namaqanda amhlophe [okubili] .

2. Inkomo Ethembile

Umthombo ocebile we-zinc, i-iron ne-B amavithamini, amaprotheni asezingeni eliphakeme kanye ne-amino acid, inyama yenkomo enciphile ingenye yokudla okuhle kakhulu kokwakha imisipha [ 3] . Ukuba ne-170g yenkomo engenamafutha kubhekwa njengokuhamba phambili [4] .

3. Insalimoni

I-Salmon inezinzuzo eziningi zezempilo. Ziwumthombo ocebile wamaprotheni kanye ne-omega-3 fatty acids. Okuqukethwe okuphezulu kwamaprotheni ku-salmon ngokungangabazeki kukwenza kube okunye kokudla okunenzuzo kakhulu ukwakha imisipha [5] .

4. Tofu

I-Tofu ingumthombo wamaprotheni osezingeni eliphakeme futhi ingumkhiqizo wesoya odumile [6] . Umthombo ocebile wama-isoflavones nama-amino acid aziwa ukukhulisa ukukhula kwemisipha, i-tofu iqukethe nezakhamzimba ezibalulekile ezidingekayo ekwakheni umzimba [7] .

5. I-Cottage Cheese Egcwele Amafutha

I-Cottage shizi isiza ekuthuthukiseni isisindo somzimba esinciphile [8] . Ibuye ilayishwe ngamasiko aphilayo namagciwane aphilayo akhulisa ukuwohloka nokumuncwa kwezakhi zomzimba ezidingekayo ekwakheni isisindo somzimba esiqinile [9] .

6. Imikhiqizo Yobisi Ebilisiwe

Imikhiqizo yobisi evutshiwe efana neyogathi (isiGreki), ubisi lwebhotela kanye ne-kefir iqukethe inani eliphakeme lama-calories anempilo angamunzwa ngumzimba ngokuwohloka kokudla [10] . Kubhekwa njengokudla okwakha imisipha okunempilo kanye nokudla okuhle kakhulu kwemifino kokukhula kwemisipha [ishumi nanye] .

7. Ubisi olunamafutha aphansi

Ubisi luqukethe cishe amaphesenti ama-20 wamaprotheni we-whey namaphesenti angama-80 wamaprotheni we-casein [12] . UCasein unesilinganiso sokugayeka kancane esilinganisela isilinganiso sokugayeka kwesondo. Ibuye ikunikeze amandla okusinda ngokuzivocavoca kwakho futhi ithathwa njengenye yokudla kwemifino okungcono kakhulu kwemifino yokwakha umzimba [13] .

8. Ubhontshisi weSoya

AmaSoya agcwele wonke ama-amino acid ayisishiyagalolunye abalulekile, abenza babe ukudla okuphelele okwakha imisipha ye-vegan [14] . Kuqukethe cishe ama-20 gm wamaprotheni enkomishini ngayinye, le midumba ingabiliswa futhi idliwe.

9. IQuinoa

Amaprotheni aphezulu kanye ne-fiber quinoa kusiza ukukhuthaza amaprotheni synthesis [ishumi nanhlanu] . Njengobhontshisi, i-quinoa nayo iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile ekwakheni imisipha futhi ayinayo i-gluten [16] .

I-Quinoa icebile nangamaprotheni nama-carbohydrate ayinkimbinkimbi. Inkomishi eyodwa yequinoa ephekiwe iqukethe ama-gramu ayi-8 wamaprotheni, okwenza kube okunye kokudla okuhle kakhulu kokukhula kwemisipha.

10. Oats

Ama-oats angumthombo omuhle wama-carbohydrate anempilo kanye nemicu yokudla esiza ekukhuphuleni izinga le-metabolic futhi iphinde ithuthukise ukusebenza ngesikhathi sokuqeqeshwa [17] . Ama-oats aqukethe amazinga aphezulu kavithamini E, i-folic acid, i-thiamine, i-biotin, i-zinc nensimbi engakhuphula izinga lokukhulisa imisipha ngemuva kokujima [18] [19] . Ama-oats angadliwa njenge-snack yangaphambi kokuzivocavoca.

11. Ilayisi Elinsundu

Irayisi elinsundu liqukethe ama-carbohydrate ayinkimbinkimbi anezinga lokugayeka kancane [amashumi amabili] . Lokhu kuqinisekisa ukukhishwa kancane kwamandla esikhathini esithile. Cishe amaphesenti angama-50-60 wokudla kwakho kwekhalori nsuku zonke kufanele kwenzeke ngokusebenzisa ama-carbohydrate ayinkimbinkimbi, okwenza irayisi elibomvu kube okunye kokudla okuhle kakhulu kokukhula kwemisipha [amashumi amabili nanye] .

12. Ubhatata

Ubhatata uqukethe ikhalori ephansi 'yamandla' ama-carbohydrate angagcina amazinga akho wamandla ephezulu noma ngabe ngemuva kweseshini enzima yokuzivocavoca [22] . Futhi zingumthombo ocebile wezintambo zokudla ezidingekayo ekushiseni amafutha, ekulawuleni isifiso sokudla kanye nasekukhuthazeni ukuzuza kwemisipha [2. 3] .

13. Isipinashi

Loluhlaza olunempilo olunamaqabunga luqukethe ama-phytoecdysteroids, asiza ekwandiseni ukukhula kwemisipha kuze kufike kumaphesenti angama-20 [24] . Ama-antioxidants akhona kwimifino enamaqabunga asiza ukusheshisa ukubuyiselwa kwemisipha nezicubu, okuyingxenye ebalulekile yokukhula kwemisipha

14. I-Asparagus

Le mifino eluhlaza iqukethe amazinga aphezulu we-asparagine asiza ukukhuthaza ukumuncwa kwamanzi nosawoti omningi emzimbeni, odlala indima enkulu ekukhuliseni ukukhula kwemisipha okunempilo [26] .

15. Ukwatapheya

Ucwaningo luye lwaveza ukuthi ukusetshenziswa okuvamile nokulawulwa kwama-avokhado kungasiza ukukhuthaza ukwakhiwa kwemisipha [27] . Ngoba, ukudla amafutha anempilo njengalawo atholakala kuma-avocado kukhulisa ukukhiqizwa kwe-testosterone ne-hormone yokukhula, okusiza futhi ukukhuthaza ukukhula kwemisipha [28] .

16. Ama-apula

Lesi sithelo siqukethe ama-polyphenols asiza ukwakha izicubu zomzimba futhi avimbela nokukhathala kwemisipha [29] . Ama-polyphenols ase-apula nawo asiza ngenqubo yokushisa amafutha futhi asiza ekwakheni isisindo esifanele semisipha.

17. Izinsuku

Izinsuku zingumthombo ocebile wamaprotheni. Aqukethe nhlobo amafutha, okwenza kube izithelo ezinhle zokwakha izicubu zomzimba [30] . Ngokunjalo, okuqukethwe yi-potassium kulesi sithelo esomile kusiza ekwakheni imisipha namaprotheni emzimbeni [31] .

18. Amaphruni

Ama-prune aqukethe i-boron, i-mineral esiza ekwakheni imisipha eqinile futhi ithuthukise ukuhlangana kwemisipha [32] . Ama-prune aqukethe imicu yokudla esiza ekushiseni amafutha ngokushesha nokukhuthaza ukukhula kwemisipha.

19. USeitan

I-Seitan wukudla kwesitshalo (okwenziwe nge-hydrated gluten kukakolweni) okungasetshenziswa esikhundleni semikhiqizo yokudla engeyona imifino. Inikeza amaprotheni angaphezu kwamaphesenti angama-25 kokusebenza okukodwa futhi iwumthombo omuhle wamaprotheni ezitshalo okwakha imisipha [33] .

20. Amantongomane

Amantongomane, ama-alimondi, ama-cashews, ama-walnuts, ama-hazelnuts nama-pistachio athathwa njengamantongomane anempilo kakhulu angasiza ekukhuleni kwemisipha [3. 4] . La makinati aminyene agcwele amaprotheni, okwenza kube ukudla okungcono kakhulu okwakha umzimba. Amantongomane afana nama-alimondi namasheya ahlanganiswe namaprotheni, amafutha kanye nemicu, okukunikeza ama-calories amaningi ngisho nangemva kokuzivocavoca okunzima ejimini [35] [36] .

21. Imbewu

Imbewu efana nembewu yefilakisi, imbewu ye-chia, imbewu yesesame nembewu ye-sunflower igcwele ama-fatty acids abalulekile, amaprotheni kanye nefayibha [37] . Lawa mafutha acid abalulekile asiza ekukhuthazeni ukuvuselelwa kwezicubu ngemuva kokuzivocavoca futhi anciphise ukuvuvukala futhi asize ekwakheni imisipha [38] .

Encwadini Yokugcina…

Ngaphandle kwalokhu okukhulunywe ngenhla, ama-blueberries, i-beetroot, i-bok choy, u-anyanisi nogalikhi, namafutha omnqumo kubhekwa njengokudla okunempilo okusiza ukukhulisa ukukhula kwemisipha. Ngaphambi kokwenza uhlelo lokudla ngenhloso yokwakha imisipha, xoxa nodokotela wakho wezokudla noma umqeqeshi wakho wokuzivocavoca ukuze ugweme noma yimaphi amaphutha.

imibuzo ejwayelekile ukubuzwa

U. Ingabe ubhanana ulungele ukwakha imisipha?

TO. Yebo, ubhanana uphakeme ezinhlotsheni ezinhle zama-carbs isenzo esisodwa ngemuva kokuzivocavoca. Lawa ma-carbs asebenza ngokushesha asiza ukubuyisa amazinga womzimba we-glycogen, okwaziwa ukusiza ukuvuselela izicubu ezilimele.

Q. Kufanele ngidle nini ukwakha imisipha?

TO. Ngokuya nge-The Academy of Nutrition and Dietetics, kufanele ube nama-carbs namaprotheni ngaphambi kokuzivocavoca ukuze wakhe imisipha, futhi kufanele udle ihora elilodwa kuya kwamathathu ngaphambi kokuzivocavoca.