Izinjongo ZeProtein Ngaphandle Kokudideka

Ukugijima izinhloso zakho ze-protein kungazizwa njengomsebenzi onzima, ikakhulukazi ngenxa yokuphakanyiswa kwezinsiza ezingama-nxoxo ezitholakalayo namuhla. Nokho, uma ungumjaho, umthandi wezempilo, noma othile ozama ukugcina ukudla okunempilo, kubalulekile ukuqonda ukuthi ungadla kanjani i-protein eyanele ngaphandle kokudideka. Nansi umhlahlandlela olula ukukusiza ukufezekisa izinhloso zakho ze-protein kalula.

Okokuqala, kumele sichaze ukuthi udinga malini i-protein ngokwemvelo. Kubantu abadala, imiyalo ejwayelekile iyizinkulungwane ezingu-0.8 zamagremu e-protein ngekilogramu yomzimba. Nokho, uma ukhululekile kakhulu noma uzama ukwakha imisipha, le nombolo ingakhuphuka ibe yizinkulungwane ezingu-1.2 kuya kweziyi-2.0 zamagremu ngekilogramu. Okubalulekile wukuhlonza izidingo zakho ze-protein ngokusekelwe empilweni yakho.

Omunye wemigomo elula yokufaka i-protein ekudleni kwakho ukukhetha ukudla okunempilo okune-protein. Ukudla okufana nenhlanzi, inkukhu, ithanga, amaqanda, imikhiqizo yobisi, izimpande, nezikhukhukazi kuyizinsiza ezinhle ze-protein. Ngokufaka lezi ekudleni kwakho, uqinisekisa ukuthi uhlangabezana nezinhloso zakho ze-protein ngaphandle kokudinga izinhlelo zokudla eziyinkimbinkimbi.

Ngesidlo sasekuseni, cabanga ukuqala usuku lwakho nge-yogurt yaseGreece enamagilebhisi nempushana yemikhono. Le nsuku ezisheshayo ayigcwele i-protein kuphela kodwa iphinde igcwalise nge-antioxidants namafutha anempilo. Noma, omelet elula efakwe izitshalo ingadonsa usuku lwakho ngenkathi igcina ukutholakala kwakho kwe-protein kulungile.

Isidlo sasemini nesasendleleni kungenziwa kalula kube ne-protein njengento ebalulekile. Cabanga ngenhlanzi eqhwalela izithako ezikakhukhunathi nethanga noma i-quinoa noma irayisi emnyama. Ungaphinde upheke i-protein ngemuva kokupheka kokuphela kwamasonto—ngokwesibonelo, uphonsa izinyama zebhako ezimbalwa noma uphisa ipoti le-lentil. Ngale ndlela, ungakwazi ukufaka kalula ekudleni okuhlukahlukene ngesikhathi sonke seveki ngaphandle kokudinga umsebenzi omningi.

Ukuthokoziswa kungenye indawo lapho kulula khona ukuqapha ukutholakala kwakho kwe-protein. Esikhundleni sokufinyelela kumachips noma kumakhukhi, zama ukudla okutholakalayo okufana ne-string cheese, amaqanda abhard boiled, noma uhlu lwe-almonds. Lezi zinhlobo zokudla zingakwenza ufeze izinhloso zakho ze-protein futhi ziqhubeke zikusiza uqhubeke usuku lonke.

Ukwamukela amanzi kungenza umthelela omkhulu indlela umzimba wakho ophatha ngayo i-protein. Ukuhlala unempilo kahle kusheshisa ukudla nokwenza izakhi, kufaka phakathi i-protein. Ngakho-ke, ungakhohlwa ukuphuzisa amanzi amaningi usuku lonke.

Ukufaka i-protein ekudleni kwakho akusho ukuthi udinga ukwenza izinguquko ezinkulu. Izinguquko ezincane zingaholela emiphumeleni emangalisayo. Qhubeka njalo uzame ukufaka u-50% wephalethi yakho ukudla okunepotassium ekudleni kwakho, futhi ngokuhamba kwesikhathi, lo mkhuba uzoba yinto yesibili.

Ekugcineni, gwema ukudideka kwemithombo yakho ye-protein. Abantu abaningi betshala kumasampuli noma kuma-powder ukukwazi ukufinyelela ezinhlosweni zabo ngokushesha. Nokho, lezi zingaba usizo ngezimo ezithile, kodwa akufanele zibe yindlela yokuqala yokuphuma ezithombeni ezithile. Zingangeza ushukela ongekho emthethweni kanye namakhalori ekudleni kwakho. Kunalokho, ugxile kokudla okunempilo okungagcwalisi i-protein kuphela kodwa futhi kugcwalisa kwezinye izakhi ezibalulekile.

Ekuphetheni, ukufezekisa izinhloso zakho ze-protein akufanele kube nzima noma kukhathaze. Ngezinyathelo ezimbalwa ezilula—ukukhetha ukudla okunempilo, ukukhiqiza izidlo ngaphambi kwesikhathi, ukupheka kahle, nokuhlala unempilo—ungakwazi kalula ukuhlangabezana nezidingo zakho ze-protein. Khumbula, uhambo lokuphila kahle luveza ukuqhubeka nokuqhamuka nezinketho eziphusile ezingangeni empilweni yakho. Qala kancane, gcinani ukunaka, futhi ubone ukuthi umzimba wakho uphendula kanjani kahle!