Yintoni esifanele Siyitye ukwakha izihlunu? Ukutya okwakha imisipha ngokukhawuleza

"Simele sitye ntoni ukwakha izihlunu?" Ngomnye weyona mibuzo ibalulekileyo kwabo bafuna ukwakha izihlunu. Kule nto, isondlo sibaluleke njengomsebenzi womzimba. Okokuqala, kuyimfuneko ukucela umngeni kumzimba ngokusebenza ngokomzimba. Nangona kunjalo, akunakukwazi ukuqhubela phambili ngaphandle kwenkxaso yesondlo esifanelekileyo. Ngoko ke kufuneka sitye ntoni ukwakha izihlunu? "Kokuphi ukutya okukhawulezayo kokwakha izihlunu?"

ukutya okuphezulu kweprotheyini Kubalulekile ekwakheni izihlunu, kodwa iicarbohydrates kunye namafutha nazo ziyimfuneko ukunika amandla.

Ukuba injongo yakho kukwakha izihlunu, kufuneka uzame ukwenza umthambo rhoqo kwaye utye ukutya okwakha izihlunu yonke imihla.

Kufuneka sitye ntoni ukwakha izihlunu?

iqanda

• Amaqanda yenye yezona zinto zibalulekileyo zokutya zokwakha izihlunu.
• Ibonelela ngeprotheyini ephezulu, amafutha anempilo, iivithamini B kunye nezondlo ezibalulekileyo ezifana ne-choline.
• Iiprotheyini zenziwe ngee-amino acids. Amaqanda aqulethe i-leucine eninzi, i-amino acid. Oku kukwabalulekile ekwakheni izihlunu.

Islamoni

• "Simele sitye ntoni ukwakha izihlunu?" xa sisithi islamoni, lukhetho oluhle kakhulu. 
• I-100 grams inika malunga ne-17 grams yeprotheni. Iqulethe phantse i-2 grams ye-omega 3 fatty acids kunye neevithamini ezininzi ezibalulekileyo ze-B.

Ibele lenkukhu

• I-100 grams yenkukhu yenkukhu iqulethe malunga ne-26 grams yeprotheni ephezulu.
• Kwakhona zininzi niacin ve Vitamin B6 ifunyenwe. Oku kubaluleke ngakumbi kwabo benza umthambo.

iyogathi

• iyogathi iqulethe ixabiso eliphezulu leprotheyini.
• Ihlala iyisnack emnandi. Ingakumbi xa ityiwa emva kokuzilolonga okanye ngaphambi kokuba ulale, iluncedo ngenxa yomxube weeproteni zokwetyisa ngokukhawuleza nangokucothayo.

Ituna

• Ituna "Simele sitye ntoni ukwakha izihlunu?" Xa siyithetha, kufuneka ibe kukutya okufika engqondweni.
• I-100-gram ekhonzayo iqulethe i-20 grams yeprotheni, kunye nezixa eziphezulu zamavithamini B, kuquka i-vitamin A, i-vitamin B12, i-niacin kunye ne-vitamin B6. 
• Ezi zondlo zibalulekile kwimpilo yonke kunye namandla kunye nokusebenza komthambo.

inyama ebomvu ebhityileyo

• Inyama ebomvu yenye yezona zikhetho ezifanelekileyo zokuxhasa inzuzo yemisipha ngaphandle kweekhalori ezongezelelweyo zokwakha izihlunu. 
• Ngokomzekelo, i-100 grams ye-70% yenkomo ebhityileyo iqulethe i-228 calories kunye ne-15 grams yamanqatha.

I-shrimp

• I-shrimp Iphantse ibe yiprotheyini ecocekileyo. 
• I-100 gram nganye ekhonzayo iqulethe i-18 grams yeprotheni, i-1 gram yamanqatha kunye ne-zero carbohydrates. 
• Ukusetyenziswa kwe-Shrimp kubalulekile ukwakha imisipha ngaphandle kokuthatha iikhalori ezingaphezulu.

Isifuba saseTurkey

• 100 grams isifuba sikaTurkey, iqulethe malunga ne-25 grams yeprotheni kwaye phantse akukho mafutha okanye i-carbohydrates.
• I-Turkey ikwangumthombo olungileyo we-niacin, onceda umzimba wethu ukuba usebenze ngamafutha kunye neecarbohydrates. 
• I-Niacin, enye yeevithamini B, ixhasa amandla omzimba wokuzilolonga kwaye inceda ukwakha izihlunu ekuhambeni kwexesha.

iimbotyi

• “Simele sitye ntoni ukuze sakhe izihlunu?” njengoko iintlobo ezininzi zeembotyi zinika ukutyeba kwezihlunu ezibhityileyo. ifumana indawo yayo kuluhlu.
• Iphezulu kwi-magnesium, i-phosphorus kunye ne-iron, kunye nomthombo obalaseleyo we-fiber kunye ne-vitamin B. 
• Ngenxa yezi zizathu, iimbotyi ngumthombo olungileyo weprotein esekwe kwizityalo. 

Ii-ertyisi

• Ii-ertyisiNgumthombo olungileyo wazo zombini iicarbohydrates kunye neprotein. I-240 grams iqulethe i-10 grams yeprotheni kunye ne-12 grams ye-carbohydrates, kuquka i-50 grams yefiber.
• Njengezityalo ezininzi, iprotein ekwi-chickpeas ikumgangatho ophantsi kunemithombo yezilwanyana. 
• Nangona kunjalo, kuyimfuneko ukwakha izihlunu ngendlela elungeleleneyo.

ubisi

• ubisiIquka umxube weprotheyini, iicarbohydrates kunye namafutha. 
• Ngokufana nezinye iimveliso zobisi, iqulethe iiprotheni ezikhawulezayo kunye nezicothayo. 
• Oku kucingelwa ukuba kunenzuzo ekuphuhliseni imisipha.

Iamangile

• ½ indebe yomhlaba neeamangile (malunga ne-172 grams) Inika i-16 grams yeprotheyini kunye nenani elikhulu le-vitamin E, i-magnesium kunye ne-phosphorus.
• Iialmond akufanele zidliwe kakhulu. Enye ikomityi yee-almond ezimhlophe ibonelela ngeekhalori ezingaphezu kwama-400.

irayisi emdaka

• Ibhakiwe irayisi emdakaI-195 grams ye-thyme inikeza i-5 grams yeprotheni kwaye ine-carbohydrates efunekayo ukwandisa umsebenzi womzimba.
• Yitya imithombo esempilweni yeecarbohydrates, njengerayisi emdaka, kufutshane nemithambo. Oku kuvumela umthambo ngakumbi ngokuvuselela umzimba ngakumbi ekukhuleni kwezihlunu.

isipinatshi

• Le mifuno iluhlaza ineekhalori eziphantsi, inamafutha amancinci kakhulu, kwaye igcwele i-antioxidants kunye nee-amino acids ezibalulekileyo. 
• Ke ngoko, "kufuneka sitye ntoni ukuze sakhe izihlunu?" Xa sisithi, kukutya okunokukhethwa.

Ilentile

• iilentile zakho Iphantsi kweekhalori kwaye iqulethe i-fiber ekhuthaza impilo kunye ne-antioxidants.
• Iiminerali ezibalulekileyo eziquletheyo zinceda ukuthintela ukuphuka kwemisipha kunye nokuphelelwa ngamanzi emzimbeni. 
• Inika ii-amino acids ezinceda ukwakha kunye nokomeleza ubunzima bezihlunu ezibhityileyo.
• Umxholo wayo onzima we-carbohydrate unceda ukugcina umgangatho wamandla ngokuphucula ukusebenza ngexesha lokuzilolonga.

Amantongomane

• Amantongomane anje nge-walnuts, i-hazelnuts kunye nazo zonke iintlobo zamandongomane anegalelo kubunzima bezihlunu. 
• Oku kungenxa yomxholo wayo obalulekileyo wamafutha anempilo kunye ne-amino acids. 
• I-100-gram nganye ekhonzayo iqulethe i-20 grams yeprotheni ephezulu, ecutshungulwa ngokulula.

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