Hlanganisa ukuqeqeshwa okuthunyelwe nokunzulu - Ingabe kuphephile empilweni? Imenyu ye-landline isho okuhlukile ekudleni kwemikhiqizo yezilwane, okuphoqelekile ngezindlela zokuqina komzimba. Ngokuphikisana nesizinda sokushoda kwamaprotheni, kunengozi yokuthuthukisa i-catabolism yemisipha - isimo lapho izicubu zemisipha ziqala ukuwa. Kepha lo akuwona ncama umqondo wokuthi silindele, singena ekilabhini yokuqina. Ungayilinganisa kanjani imenyu nokuthi ungabuyisela kanjani okunye ukudla okungekho ukuze umzimba uqhubeke ukuthola izinto eziwusizo?
Susa ukusilela kwamaprotheni ekusebenziseni imikhiqizo ephezulu yamaprotheni. Ochwepheshe ngikweluleka ngokuhambisana nomgomo wokudla ophambili - ukwehluka. Ungakhawulelwe ku-peas noma i-buckwheat. Zama ama-legumes ahlukahlukene, amantongomane, isipinashi, i-asparagus, amakhowe, ama-movie, imikhiqizo ye-soya kanye neminye imikhiqizo ephakeme yeprotheni yemvelaphi yesitshalo. Ngakho-ke uzokwamukela iqoqo lonke lezakhi ezidingekayo. Ukugwema ukushoda kwama-acid angenasisekelo, kuyinto efiselekayo ukusebenzisa amafutha ezinhlobo zemifino; Ukugcizelelwa ngasikhathi sinye kufanele kwenziwe ekutholeni ama-Omega-3 Fatty Acids kusuka kwimikhiqizo yezitshalo. Imikhiqizo enjalo ifaka iphalishi yelineni, uwoyela ofakwe ngaphakathi, imvumelwano kanye namafutha we-hemp.
Phakathi kwemikhiqizo yeprotheni ephezulu yemvelaphi yesitshalo, bengingakhipha i-soya, kanye nemikhiqizo evela ku-soya (tofu), kepha kufanelekile engqondweni ukuthi i-soybean iqukethe ama-phytoestrogens, ngakho-ke amadoda akufanele ayisebenzise nsuku zonke. Futhi, imikhiqizo yamaprotheni aphezulu wemvelaphi yesitshalo ingabizwa ubhontshisi, amantongomane, ama-mash, ama-lentils, ama-movie, amakhowe.
Imenyu kusuka ekudleni kuka-Irshkina
Cindezela Photo Photo
Isibonelo semenyu elusizo yokuncika kosuku
- Inketho enhle yokudla kwasekuseni - okusanhlamvu cinema. Lo mkhiqizo uhlukaniswa ngezinhlobonhlobo eziningi zama-amino acid. Ungangeza izingcezu ze-apula noma pears namantongomane ephalishi, kulinganiswe ngaphambi kwamanzi.
- Njengokudla kwasekuseni kwesibili, ungenza isangweji kusuka ku-tofu, ukwatapheya kanye namakhukhamba amasha. Kungcono ukusebenzisa isinkwa esiphelele, isinkwa se-rye noma isinkwa sokuvunyelwa isibindi siyafaneleka, kepha isinkwa sikafulawa ocwebezelayo ongcolile asinconywa. Uma ufisa isidlo sasekuseni sesibili, esikhundleni se-sandwich, ungadla ingxenye yezithelo.
- Kokudla kwasemini, kungahle kube nesobho yemifino ngokungezwa kwama-legumes, ngokwesibonelo, iminomo ene-Greek Greek. Ubhontshisi ngaphambi kokulungiselela ufakwe kangcono emanzini ukususa ama-phytinic compounds - izinto ezivimbela ukugaya. Kulabo abathanda ukuqeqeshwa kwamandla, i-pea noma i-soy protein kufanelekile. Ngokwesibili - noma yiliphi iqembu lokusanhlamvu okugcwele ngemifino.
- I-Hallooni: I-Pumpkin isaladi nge-tofu namantongomane ama-cedar, ngethanga lamafutha ethanga.
- Isidlo sakusihlwa silinganiselwe kumifino ephekiwe (ngokwesibonelo, i-baked zucchini, ama-eggplants, upelepele omnandi kanye notamatisi), ungangeza ingxenye yeHummus.
- Uma ungeke ukwazi ukwenza ngaphandle kwe-dessert, nikeza ukukhetha kuma-candies wemvelo kusuka ezithelo ezomisiwe namantongomane.