Ngaba wakha wazibuza ukuba iprotheni ikwenza utyebe? Inyaniso kukuba mhlawumbi uhlala ucinga ngako konke ukutya okunokukwenza ukuba ufumane ubunzima obungaphezulu okanye obuncinci. Kodwa kufuneka uzibeke ecaleni ezo nkolelo. Kaloku ukutya kukodwa akuyi kukutyeba ukusuka kolunye usuku ukuya kolandelayo. Ngapha koko, kubomi obulungeleleneyo, iiprotheyini ziyimfuneko ngoko ke akufanele uzisuse kwiipleyiti zakho.
Ewe, ngaphezu kwayo yonke le nto, kuhlala kukho uthotho lweentsomi ekufuneka sizihlalutye okanye sicace ngakumbi. Kuba nangaphakathi kweeprotheyini esinazo iinyikima ezaziwayo ezilulandelelwano lwemini. Ngoko ke, siya kuthetha ngako konke oku ukuze amathandabuzo angabi yinto ephambili ebomini bakho kwaye unokunandipha ukutya okufanelekileyo.
Kwenzeka ntoni emzimbeni wam xa nditya iprotein?Ingaba iprotein ikwenza utyebe?
Apha siza kuthetha nawe malunga neenzuzo iiproteni ezinazo kumzimba wakho, ezingembalwa. Kaloku kwelinye icala ngabo abaphetheyo nceda umzimba ulungise iiseli kwaye ngenxa yoko, uvelise ezintsha. Iiprotheyini nazo zibalulekile ekuphuhliseni nasekukhuleni, njengoko ubona, kufuneka zihlale zikhona. Izihlunu zakho ziya kuqiniswa kwaye ziya kuba sempilweni kakhulu. Njengoko bexhamla, bahlala benceda i-metabolism kwaye apha indima ebalulekileyo idlala, kuba iya kuba noxanduva lokutshisa iikhalori ngokufanelekileyo.
Kukuphi ukutya okuneprotheyini eninzi?
Sele sibonile ukuba ziyimfuneko ngokwenene, ke ngoku kufuneka sihlale sisazi ukuba kukuphi ukutya okuneprotheyini eninzi. Ukuba ubungazi ityhuna enkonkxiweyo ineegram ezingaphezu kwama-32 zeprotheyini. Ukongeza, isifuba senkukhu okanye inyama yehagu ilandela ngokusondeleyo ngobuninzi obufanayo. Iilentile zineegram ezingama-26, zilandelwa zii-almonds zechickpea. Iintlanzi ezifana ne-hake, i-mackerel okanye i-salmon, iyogathi yendalo, amaqanda kunye ne-serrano ham nayo yeminye imithombo ephambili yeprotheyini. Kwinqanaba elincinci kukho i-broccoli, isipinashi okanye i-peas, kodwa ingaba yinxalenye yezitya ezilungeleleneyo.
Yeyiphi iprotheyini eyenza ukuba utyebe?
Njengoko ubona, kukho ukutya okuninzi okuneeprotheyini, ezinye zinokuba namafutha amaninzi kunabanye. Into eyenzekayo ngenyama ebomvu, umzekelo, endaweni yenyama emhlophe. Kodwa qaphela, kuba ngokwenene ngenxa yokuba udla inyama ebomvu ngenye imini ayiyi kukwenza ukuba ube nobunzima. Inyaniso kukuba iprotheni yodwa ayiyi kukwenza ukuba ufumane iikhilogram ezininzi.. Yonke into ikwi balance. Kufuneka udibanise kunye nesitya semifuno kunye ne-carbohydrates encinci. Ke ngaloo ndlela uya kuziva unelisekile kwaye uphephe ukutya kancinci, oko kukwenza utyebe ngakumbi. Njengoko ubona, iprotheni iyimfuneko kwaye yiyo loo nto kufuneka ibonakale kwizidlo eziphambili kunye nakwizidlo ezingezona eziphambili. Ngalo lonke ixesha sinesixa esisengqiqweni ukuze umzimba wethu ukwazi ukusebenzisa oko ukufuna ngokwenene.
Ngaba iiprotein shakes zikwenza utyebe?
Iiprotein shakes ziluncedo olufanelekileyo emva kokugqiba umthambo, ukuze umzimba ube nogcino olwaneleyo kwaye ukwazi ukuchacha. Kuyinyani ukuba ezi ntlobo zokugubha zinokuba nedosi efanelekileyo yeekhalori, kodwa zilungelelaniswe kakuhle Kwimikhwa enempilo apho ukutya okulinganayo kukho kunye noqeqesho, akufuneki ukuba zenze ukuba utyebe, ngaphantsi kakhulu. Ayikokubaphatha gadalala nabo, kodwa ukubathathela ingqalelo njengoncedo oluya kukunceda ngamaxesha amaninzi. Akufuneki bathathe indawo yokutya kwaye, njengoko besitshilo, akufuneki bagqitywe. Ngoku siphendule umbuzo wokuba iprotheni ikwenza utyebe okanye hayi!