Mapuroteni chikafu: maitiro ekuzviita, chii chekudya uye menyu
Zvemukati
- Zvibvumirano zvinobvumidzwa
- Zvikafu zvekudzivirira
- Mapuroteni dhayeti menyu
- Chii chaunofanira kuziva usati watanga protein protein
Kudya kweprotein, kunonziwo kweprotein-protein kana chikafu cheprotein, kunoenderana nekuwedzera kudyiwa kwezvikafu zvine mapuroteni, senge nyama nemazai, uye kudzikisa kudyiwa kwezvikafu zvine makabhohaidhireti, senge chingwa kana pasta. Kudya mapuroteni mazhinji kunobatsira kudzikisa nzara uye kuwedzera kunzwa kwekuguta, nekuti inoshanda zvakananga pamatanho eghrelin uye mamwe mahormone ane chekuita nekudya.
Nenzira iyi, mapuroteni anogona kuwedzera metabolism, achibatsira kupisa macalorie mazhinji, uye kusavapo kwemacarhydrate muzvikafu kunokonzeresa kuti muviri ushandise mamwe manyuko emafuta kuburitsa simba.
Zvakajairika kuti pakutanga kwekudya munhu anonzwa kushomeka uye kuita dzungu mumazuva ekutanga, zvisinei, zviratidzo izvi zvinowanzo pfuura mushure memazuva matatu kana mana, inova nguva inofanirwa kuti muviri ujairire kushomeka kwe makabhohaidhiretsi . Imwe nzira inononoka yekubvisa makabhohaidhiretsi uye kwete kutambura ndeyekudya chikafu yakaderera carb. Dzidza maitiro ekudya yakaderera carb chikafu.
Zvibvumirano zvinobvumidzwa
Zvikafu zvinobvumidzwa mupuroteni chikafu ndezvekudya zvine mapuroteni akawanda uye zvine zvakaderera zvehydrohydrate, senge:
- Nyama yakaonda, hove, zai, ham, turkey ham;
- Skimmed mukaka, machena chizi, skimmed yogati;
- Mukaka weAlmond kana chero nzungu
- Chard, kabichi, sipinashi, lettuce, arugula, watercress, chicory, karoti, kabichi, madomasi, cucumber, radish;
- Maorivhi kana mafuta eflakisi, maorivhi;
- Chestnuts, nzungu, maarumondi;
- Mbeu dzakadai sechia, flaxseed, sesame, manhanga, sunflower;
- Avocado, ndimu.
Chikafu cheprotein chinogona kuitwa kwemazuva gumi nemashanu nepakati pemazuva matatu, uye chinogona kudzokororwa kwemazuva anopfuura gumi nemashanu.
Zvikafu zvekudzivirira
Chikafu chakarambidzwa panguva yekudya kweprotein ndiko kunobva makabhohaidhiretsi, senge zviyo uye machubhu, senge chingwa, pasita, mupunga, furawa, mbatatisi, mbatatisi uye mufarinya. Pamusoro pezviyo zvakaita sebhinzi, nyemba, chibage, mapizi uye soya.
Zvinokurudzirwawo kudzivirira shuga nezvikafu zvine izvo, zvakaita semakuki, zviwitsi, makeke, zvinwiwa, huchi uye majusi ane maindasitiri. Uye zvakare, kunyangwe iine hutano, michero ine huwandu hwakawanda hweshuga uye nekudaro inofanirwa kudzivirirwa kana kusadyiwa muhuwandu hwakawanda panguva yekudya kweprotein.
Izvo zvakakosha kuti usapedze izvi zvekudya panguva ye protein protein yekudzivirira shanduko mumetabolism inomisa muviri kushandisa mapuroteni nemafuta sosi yesimba.
Mapuroteni dhayeti menyu
Uyu muenzaniso weakakwana mapuroteni chikafu menyu yekuzadzisa vhiki.
| Kudya kwemangwanani | Kwekudya kwemasikati | Kwekudya kwemasikati | Kudya kwemanheru | |
| Chepiri | Mukaka wakaomeswa neavocado uye mazai akachekwa neonion uye paprika | Hove yakabikwa nesipinashi yakarungwa nemadonhwe emonimu | 1 yakaderera-mafuta yogati nepeanut butter | Lettuce uye madomasi saradhi ine tuna, yakarungwa ne yoghurimu kirimu necilantro uye ndimu |
| Chetatu | Yakagadzirwa yogati ine flaxseed, ichiperekedzwa nechizi roll uye turkey ham | Yakabikwa huku ne saladhi yemagaka, lettuce, tomato, yakarungwa nemafuta emuorivhi uye ndimu | Yai yakabikwa uye karoti inonamira | Salmoni yakakangwa ne broccoli, karoti uye tomato saladhi, yakarungwa nemon uye mafuta eflakisi |
| Chechina | Kofi ine mukaka wakajeka uye 1 zai rakabikwa | Omelet ine chizi uye ham uye arugula saladi yakarungwa nemafuta emuorivhi uye ndimu | Yakagadzika yogati ine mbeu dzechia uye zvidimbu zviviri zvechizi | Zucchini noodles nevhu remombe uye yakasikwa tomato muto |
| Cheshanu | Avocado smoothie nemukaka wakaomeswa | Tuna nyowani yakabikwa ne chard uye yakarungwa nemafuta eflakisi | Lemon muto nezai uye 1 slice ye turkey ham | Yakakangwa turkey zamu nematomatisi uye yakakangwa chizi nemafuta emuorivhi, ichiperekedzwa nearugula uye grated karoti saradhi uye yakarungwa nemonimu |
| Chishanu | Yakagadzika yogati uye yakatswinywa zai nechard uye chizi | Shiraplant yakakanyiwa neshanga yakakodzwa yehuku uye yakamisikidzwa nepaprika, hanyanisi kana gratin muchoto ne grated chizi | Avocado Smoothie nemukaka wemarmond | Omelet nesipinachi uye sautéed anyanisi |
| Mugovera | Yakakangwa mukaka ne2 ham uye cheese rolls | Lettuce, arugula uye cucumber saradhi ine avocado yakachekwa uye grated chizi uye yakabikwa zai ne yogati, parsley uye lemon kupfeka | 3 walnuts uye 1 yakaderera-mafuta yogati | Carrot cream ine zvidimbu zvakachekwa zvechena chizi uye cilantro |
| Svondo | Kofi nemukaka wemamondi uye ham uye cheese omelet | Yakabikwa steak ine asparagus yakamisikidzwa mumafuta emuorivhi | Zvimedu zvevocado nepanut butter | Kusvuta salmoni saladhi ine girini uye yepepuru lettuce, avocado yakagurwa, mhodzi dzechia nenzungu, yakarungwa nemafuta emuorivhi uye ndimu |
Huwandu hwechikafu pamenyu chakapihwa chinosiyana zvichienderana nezera, bonde, kurovedza muviri uye kuti munhu anezvirwere here kana kuti kwete, saka zvakakosha kutsvaga nyanzvi yezvokudya kuti aongorore zvakakwana uye kuverenga zviyero zvakakodzera kwazvo. kudiwa kwemunhu.
Chii chaunofanira kuziva usati watanga protein protein
Usati watanga chero chikafu, zvakakosha kubvunza chiremba kana chiremba wezvekudya kuitira kuti usakanganisa hutano hwako. Nyanzvi yezvokudya inogona kukurudzira menyu yakasarudzika, uchifunga zvaunofarira iwe pamwe nezvinogoneka pakudya.
Kudya uku hakufanirwe kuitwa nevanhu vane matambudziko eitsvo, sezvo kudya yakawanda mapuroteni kunogona kukonzera kukuvadza kwetsvo. Kudya kwacho kunofanirwa kuitirwa kweinokwana mwedzi mumwe, mushure meizvozvo zvinokwanisika kuchengetedza yakaderera makabhohaidhiretsi chikafu kuchengetedza huremu uye kudzivirira kushomeka kana kuwanda kwevamwe muviri mumuviri.
Panyaya yekuve yemuriwo pane chikafu chakapfuma mumapuroteni emuriwo, akadai bhinzi, nhokwe uye quinoa, semuenzaniso.
Tarisa muvhidhiyo ino ndezvipi zvakanakisa zvekudya zvinosanganiswa kuita mapuroteni, pamwe nenyama:
Zvinyorwa Zvinonakidza
Mishonga yekurapa hutachiona hutachiona
