Izihlunu zizicubu ezisebenzayo ezisebenzisa amandla naxa siphumle. Ukuba nezihlunu ezininzi kukunceda unciphise umzimba ngokutshisa iikhalori ezininzi naxa uphumle. Ukwakha izihlunu kubaluleka njengoko ukhula. Ngenxa yokuba njengoko sikhula, ukulahleka kwemisipha kuyanda kwaye kunokubangela imiphumo engathandekiyo. Umdlalo ngumsebenzi ongafanele ungahoywa ukwakha izihlunu. Enye into ebaluleke njengemidlalo kukutya. Ukutya okwakha imisipha inkxaso le nkqubo. Phakathi koku kutya, ukutya okuneprotheyini ephezulu kuza kuqala.
Ukwakha imisipha, i-1.4 ukuya kwi-2 grams yeprotheni ngekhilogram yobunzima bomzimba ngosuku iyacetyiswa. Iprotheyini ifumaneka kokubini kokutya kwezilwanyana kunye nokutya kwezityalo. Ngoko ke, kufuneka sidle ntoni ukwakha imisipha kule nkqubo?
Ukutya okwakha izihlunu
iprotein yewhey
iprotein yewheyNgumxube wezinye iiproteni ngokwendalo ezifumaneka ebisi. Ithengiswa njengesongezelelo. Inomlinganiselo ophezulu weprotheyini phakathi kwakho konke ukutya. Ngenxa yokuba ifunxwa ngokukhawuleza. Yandisa ubunzima bezihlunu kunye nemithambo yokuxhathisa.
Bezelye
Isitya esiphekiweyo ertyisi Ibonelela nge-9 grams yeprotheni. Yenye yokutya okunceda ukwakha izihlunu. I-Pea protein powder ngumthombo weprotheni ye-vegan.
ubisi
Ubisi, olugcwele i-amino acids, kwandisa iprotheni ye-muscle synthesis emva kokuzivocavoca. Iyanciphisa intlungu yemisipha kunye nokulahlekelwa komsebenzi.
imidumba
Iimbotyi ezakha izihlunu ziquka iimbotyi, iilentile kunye ii-ertyisi iyafumaneka. Iimbotyi zibonelela ngezondlo eziyimfuneko ekusebenzeni kwezihlunu.
Iamangile
Iialmonds zineprotheyini ephezulu phakathi kwamandongomane. Isandla neeamangile Iqulethe malunga ne-7 grams yeprotheni. Ikwalawula umdla wokutya ngokukugcina uhluthi.
iqanda
a iqanda Ibonelela malunga ne-6 grams yeprotheyini. Yenye yokutya okwakha izihlunu okuphucula ukusebenza kwezemidlalo.
Pisces
Iintlanzi ezinamafutha ezifana ityhuna, isalmon kunye nesardadi ziyasebenza ekukhuleni kwezihlunu. I-omega-3 fatty acids equkethe i-protein ye-muscle synthesis.
IQuinoa
IQuinoaIqulethe zonke ii-amino acids ezibalulekileyo zokwakha izihlunu, kunye neprotheyini, ifayibha, iivithamini, iiminerali kunye ne-antioxidants. Yenye yokutya okwakha izihlunu kuba i-amino acids iyafunxwa kwaye ibe yiproteni ekumgangatho ophezulu.
Inkukhu
Inkukhu kunye nezinye iinkukhu yimithombo ephantsi yamafutha eprotheni. Umyinge wesifuba senkukhu unika i-50 grams yeprotheni. I-amino acid leucine, ethintela ukulahleka kwemisipha enxulumene neminyaka kwaye ivuselela ukukhula kwemisipha, ifumaneka nakwiinkukhu.
Oyster
Oyster Mhlawumbi ayikona kutya kulungileyo kokwakha izihlunu, kodwa inika ngaphezulu kwe-100 grams yeprotheyini kwi-20 grams nganye. Ineprofayile yezondlo enomtsalane. Iqulethe i-iron kunye ne-zinc eninzi xa kuthelekiswa nenkukhu.
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