Iprotein (iproteyini) kufuneka ibe yinxalenye yokutya kwawo nawuphi na umntu. Ukusetyenziswa kweproteyini ngenani elaneleyo kuyimfuneko nje impilo. Iprotein ibonelela ngamandla emzimbeni kwaye isebenze njengento yokwakha "kwimisipha. Iinwele kunye nezikhonkwane ikakhulu ziquka iprotein. Ukusetyenziswa kweprotein kunokunceda ukomeleza impilo yamathambo kwaye ide inciphise ubunzima, kuba ukutya etyebileyo kwi-prothein ixhasa imvakalelo yokunyamezelana. Sinika imizekelo yemithombo emininzi elungileyo yeprotheyini yemifuno kunye nobume.
1. Amaqanda
Amaqanda ngowona mthombo proteyini odumileyo nobizayo. Zizonke zizonke izondlo ezahlukeneyo, kubandakanya neprotein. Le mveliso inokusetyenziswa mihla le, kwaye, kubaluleke kakhulu, inokulungiswa ngeendlela ezahlukeneyo. Amaqanda alula ukupheka, kwaye kuthatha ixesha elincinci. Uninzi luqalisa usuku lwabo kubo, lwenza amaqanda aqhekezayo kwisidlo sakusasa.2. I-Oatmeal
I-oats-enye ukutya okunempilo, kuba ayinayo i-gluten kwaye ityebile kwifayibha. I-oatmeal ilula kwaye ikhawuleze ilungiselelwe, kwaye ungayisebenzisa nangaliphi na ixesha losuku (kungcono ukwenza ngexesha lesidlo sakusasa). I-oat nayo inegalelo kwimpilo yentliziyo, kuba ineeproteni ezininzi, kwaye ikwanceda ukugcina i-cholesterol kunye nenqanaba leswekile yegazi kunye negazi. Ngaphandle kwento yokuba zimbalwa iikhalori e-ove, inokuxhasa imvakalelo yokungakhathali ixesha elide, kuba le mveliso iqulethe ifayibha.
3. Ubisi, itshizi kunye neyogathi
Iimveliso zobisi aziphumi nje nge-calcium, kodwa ineeprotein. Ke ngoko, abo bafuna ukuba sempilweni bafanele ukusela ubisi yonke imihla. Kwakhona, le mveliso iya kuphucula impilo yamathambo kunye namazinyo.4. Iimbotyi.
Iimbotyi (kunye nezinye iimbotyi) zenye yezona zinto zibalaseleyo zeprotheyini, kwaye zinokongezwa kuyo nayiphi na into. Umzekelo, unokwenza isaladi yeembotyi kunye nezinye izithako ezinempilo kwaye ukonwabele inani lezinto eziluncedo. Ikomityi enye yeembotyi ezimnyama zine-protein engaphezu kwe-15. Ikwangumthombo obalaseleyo wefibre, oya kunceda ekulahlekelweni ngokufanelekileyo, ukuseka ixesha elide.
5.Ukuloo nto
Kwindlu yolwandle, umxholo onamafutha aphantsi kakhulu, kodwa ungumthombo obalaseleyo weprotein. Nangona, ukuthelekisa ezinye iindlela zokutya kwaselwandle, i-salmon iqukethe amanqatha amaninzi, ubukho be-Omega-3 i-Aids ezinamafutha kuyo yenza ukuba le ntlanzi iphumelele ukuze ihlale impilo yentliziyo.6. I-peanut butter
Abantu abaninzi bayithanda ibhotolo yamandongomane. Le yummy inokubonelela ngomzimba ngedosi ye squirrel. I-Peanut Butter, njengoko uyazi, inceda intliziyo isebenze, ikhuthaza impilo yamathumbu kwaye inciphise umngcipheko wokuphuhlisa isifo sentliziyo.