Ukuze kwakhiwe izihlunu, kuyimfuneko ukusebenza zombini kwindawo yokuzivocavoca kunye nasekhitshini. Ukongeza ekwenzeni uqeqesho lwe-cardio kunye namandla, izondlo zokwakha izihlunu ezifana neprotheni nazo zibalulekile.
proteinKubalulekile ekwakheni izihlunu kunye nakwimpilo yethu iyonke. Ngokwemvelo, imfuno yeprotheni iyanda ngexesha lenkqubo yokwakha imisipha. Ukutya okwakha izihlunu akuyi kuba kukutya okuphezulu kwiprotheyini. I-carbohydrates enamafutha kunye nenempilo iya kuba ngabaxhasi abakhulu kweli nqanaba.
Ke kufuneka sidle ntoni ukuze sifumane iiprotheyini, amafutha asempilweni kunye neecarbohydrates kunye nokwakha izihlunu? Nalu uluhlu lokutya okwakha izihlunu…
ukutya kokwakha izihlunu
- inyama ebhityileyo
Ukutya kwezilwanyana, ngakumbi inyama ebhityileyo njengenkukhu kunye neturkey, ngumthombo omkhulu weprotheyini. Igcwele i-amino acids ekhuthaza ukukhula kwemisipha.
- iqanda
a iqanda Ngumthombo ogqwesileyo weprotheyini ene-6 grams yeprotheyini. Amaqanda, enye yokutya okwakhiwa kwemisipha, iqulethe i-9 ebalulekileyo ye-amino acids kunye ne-vitamin D kunye ne-B2.
- Iimveliso zederi
Iimveliso zobisi ezifana nobisi, iyogathi kunye netshizi zibonelela ngecalcium kunye neprotein. Ezi mveliso, ezinokuqulatha ukuya kuthi ga kwi-20 grams yeprotheyini, zizona mafutha afanelekileyo ahambayo kubadlali.
- Pisces
tuna kunye islamoni Iintlanzi ezineoli ezifana neentlanzi zinezinga eliphezulu leprotheyini. Intlanzi, enye yokutya okwakha izihlunu, ikwaqulethe i-omega-3 fatty acids.
- Amazimba
irayisi emdaka nokutya ukutya okuziinkozo, okufana nesonka somgubo, kuya kunika amandla afunekayo imini yonke. I-glucose kunye nee-amino acids ezithile ezivela kwi-carbohydrates enempilo, kunye namahomoni afana ne-insulin eveliswayo ekuphenduleni ukutya kuchaphazela ukukhula kwemisipha.
- Iimbotyi
Ngaphandle kwemithombo yezilwanyana, iprotheyini ikwafumaneka kwezinye ukutya kwezityalo. Umzekelo; Iimbotyi kunye neelentile zizityebi kwiprotheyini. Eminye imithombo yeprotheyini yemifuno iquka amandongomane kunye nembewu.
- iprotein yewhey
Iprotheyini ye-Whey ngumthombo weprotheni osebenzayo kakhulu. Ingasetyenziswa ngokudibanisa ukutya kunye neziselo ezifana ne-shakes, i-smoothies kunye ne-oatmeal.
Ekubeni iprotheni ye-whey ixutywa ngokukhawuleza ngumzimba, ngumthombo weprotheni okhethwa ngokukodwa ngabadlali.
Safunda ngokutya okwakha izihlunu. Kodwa masingayilibali imidlalo. Ukuqeqeshwa kwamandla, i-cardio ekhanyayo, kunye nokuqeqeshwa kokumelana sisiseko sokwakha imisipha. Ukusela amanzi aneleyo kunye nokulala okusemgangathweni kukwayinxalenye ebalulekileyo yokwakha izihlunu. Umzimba wethu uyazihlaziya ngoxa silele. Yiyo loo nto ungalibali ukuphumla.
Umthombo: 1
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