Njengoba isidingo sezinketho zokudla okusimeme siqhubeka sikhula, abantu abaningi baphendukela kweminye imithombo yamaprotheni njengendlela yokudla okunempilo ngenkathi benciphisa umthelela wabo wemvelo. Kusukela kuzinketho ezisekelwe ezitshalweni ezifana ne-tofu ne-quinoa kuya kumaprotheni asekelwe ezinambuzaneni, amathuba okuthola eminye imithombo yamaprotheni ahlukahlukene futhi maningi. Kodwa ingabe lezi ezinye izindlela ziphephile futhi ziyasebenza? Kulokhu okuthunyelwe, sizohlola izinzuzo, inani lokudla okunempilo, izinganekwane ezivamile, nokuthi ungayifaka kanjani enye imithombo yamaprotheni ekudleni kwakho.
Izinzuzo Zokufaka Enye Imithombo Yamaprotheni
Kunezinzuzo eziningi zokufaka enye imithombo yamaprotheni ekudleni kwakho. Nazi ezinye izizathu zokuthi kungani kufanele ucabange ukuwangeza ekudleni kwakho:
- Eminye imithombo yamaprotheni inganikeza izakhi ezihlukahlukene zomsoco okungenzeka ukuthi amaprotheni endabuko ezilwane azintula.
- Ukufaka enye imithombo yamaprotheni ekudleni kwakho kungasiza ekunciphiseni umthelela wemvelo wokulima kwezilwane.
Inani Lomsoco Lenye Imithombo Yamaprotheni
Imithombo eminingi ehlukile yamaprotheni inothile ngama-amino acid abalulekile, okuwenza abe yinketho ephelele yamaprotheni. Eminye imithombo ehlukile yamaprotheni, njenge-quinoa ne-tofu, nayo iphezulu ngamavithamini namaminerali.
- Kucebile kuma-amino acid abalulekile
- Igcwele amavithamini namaminerali
Izinganekwane Ezivamile Ngeminye Imithombo Yamaprotheni
Uma kukhulunywa ngeminye imithombo yamaprotheni, kunemibono eyiphutha engase ivimbele abantu ukuthi bawafake ekudleni kwabo. Ake sixazulule izinganekwane ezimbalwa ezivamile:
Inganekwane 1: Enye imithombo yamaprotheni ayisebenzi kahle ekwakheni imisipha njengamaphrotheni asekelwe ezilwaneni.
Nakuba amaprotheni asekelwe ezilwaneni evame ukuphakanyiswa ngokuqukethwe kwawo kwamaprotheni amaningi, imithombo eminingi yamaprotheni ehlukile nayo inothile ngama-amino acid abalulekile, adingekayo ekwakheni nasekulungiseni imisipha. Amaprotheni asekelwe ezitshalweni afana ne-lentils, i-chickpeas, ne-quinoa angasebenza ngendlela efanayo ekusekeleni ukukhula kwemisipha.
Inganekwane yesi-2: Enye imithombo yamaprotheni ihlale ibiza kakhulu kunamaprotheni ezilwane.
Nakuba kuyiqiniso ukuthi eminye imithombo yamaprotheni ingase ifike nethegi yamanani aphezulu, kunezinketho eziningi ezithengekayo ezitholakalayo. Ubhontshisi, udali, i-tofu, nokusanhlamvu konke kuyizindlela ezingabizi kakhulu esikhundleni samaprotheni ezilwane. Ngokuhlela okuncane, kungenzeka ukugcina ukudla okulinganiselayo ngaphandle kokuphula ibhange.
Ungawukhetha Kanjani Umthombo Ofanele Wephrotheni
Cabangela Ukunambitha, Ukwakheka, Nokuhlukahluka Kokupheka
Uma ukhetha enye imithombo yamaprotheni yokudla kwakho, kubalulekile ukucabangela izici ezifana nokunambitha, ukuthungwa, kanye nokuhlukahluka kokupheka. Imithombo ehlukene yamanye amaprotheni inamaphrofayili e-flavour ahlukile kanye nendlela yokwenza, ngakho hlola izinhlobonhlobo zezinketho ukuze uthole leyo ekhanga ulwanga lwakho. Ezinye izindlela, njenge tempeh noma ubhontshisi omnyama, zinokuthungwa okunenhliziyo okungaba isengezo esihle ezitsheni ezifana nama-stir-fries noma ama-taco. Ngakolunye uhlangothi, imithombo efana ne-quinoa noma i-lentils inikeza ukuthungwa okuthambile okusebenza kahle kumasaladi noma ezitsheni zokusanhlamvu.
Bheka Amalebula Aphilayo Nangewona awe-GMO
Ukuze uqinisekise ikhwalithi nokusimama kwezinye izinketho zakho zamaprotheni, bheka imikhiqizo enamalebula e-organic kanye nalawo angewona awe-GMO. Izinketho ze-organic zikhiqizwa ngaphandle kwezibulala-zinambuzane zokwenziwa noma umanyolo, kuyilapho imikhiqizo engeyona i-GMO ingenazo izinto eziphilayo eziguqulwe izakhi. Ukukhetha lawa malebula kungakusiza wenze izinqumo ezikhathalela imvelo futhi usekele izindlela zokulima ezisimeme.
Amathiphu Okupheka Eminye Imithombo Yamaprotheni
Linga ngezindlela ezihlukene zokupheka, ezinjengokubhaka, ukugcoba, noma uku-sautéing, ukuze uthole izindlela ezintsha zokujabulela eminye imithombo yamaprotheni.
Sebenzisa izinongo, ama-marinades, namasoso ukuze uthuthukise ukunambitheka kweminye imithombo yamaprotheni futhi ukwenze kukhange nakakhulu.
Umthelela Wendawo Yenye Imithombo Yamaprotheni
Ukukhetha eminye imithombo yamaprotheni kungaba nomthelela omuhle kakhulu endaweni ezungezile. Ngokunciphisa ukuthembela ekulimeni kwezilwane ngokwesiko, ungasiza ukwehlisa ukukhishwa kwesisi esibamba ukushisa futhi unciphise ubunzima ezinsizeni zemvelo njengamanzi nomhlaba.
Ukusekela izindlela zokulima ezisimeme kweminye imithombo yamaprotheni kubalulekile ekuqinisekiseni imizamo yesikhathi eside yokongiwa kwemvelo. Bheka amalebula e-organic kanye ne-non-GMO ukuze wenze ukukhetha okuqaphela imvelo lapho ukhetha imithombo yakho yamaprotheni.
Umthombo Wesithombe: I-Breakthrough Institute
Izingozi Zezempilo Ezihlobene Nezinye Imithombo Yamaprotheni
Eminye imithombo yamaprotheni ingase iqukathe izinto ezingezwani nomzimba, ngakho-ke kubalulekile ukuqaphela noma yimiphi imikhawulo yokudla noma ukuzwela.
Ukusebenzisa inani elikhulu lemikhiqizo ehlukile yamaprotheni ecutshunguliwe kungase kuholele ezindabeni zezempilo ezifana nokudla okuphezulu kwe-sodium noma amafutha agcwele.
Ukuqhathanisa Imithombo Yamaprotheni Asekelwe Ezitshalo Nezizilwane
Uma kuziwa ekukhetheni phakathi kwemithombo yamaprotheni asekelwe ezitshalweni kanye nezilwane, kunezici ezimbalwa ezibalulekile okufanele zicatshangelwe.
Imithombo Yamaprotheni Asekelwe Esitshalweni:
- Icebile ku-fiber nama-antioxidants
- Amafutha aphansi agcwele
- Kungasiza ukukhuthaza impilo engcono iyonke
Imithombo Yamaprotheni Asekelwe Ezilwaneni:
- Iphezulu kumafutha agcwele kanye ne-cholesterol
- Kungase kube nomthelela ekwandeni kwengozi yesifo senhliziyo
- Nikeza izakhi ezibalulekile ezifana ne-vitamin B12 ne-heme iron
Ekugcineni, ukukhetha phakathi kwemithombo yamaprotheni asekelwe ezitshalweni kanye nezilwane kuncike ekuthandeni komuntu ngamunye kokudla kanye nemigomo yezempilo.
Ukufaka Enye Imithombo Yamaprotheni Ekudleni Kwakho
Ingabe ufuna ukwengeza ukuhlukahluka okwengeziwe nokusimama ekudleni kwakho? Nawa amanye amathiphu okuthi ungawahlanganisa kanjani amanye amaprotheni ekudleni kwakho:
1. Qala Kancane
- Qala ngokushintsha umthombo owodwa noma emibili yeprotheyini esekelwe esilwaneni ngezinye izindlela ezisekelwe ezitshalweni isonto ngalinye.
- Zama ukufaka i-lentils, ama-chickpeas, i-tofu, noma i-quinoa kumaresiphi akho owathandayo.
2. Yenza Ukudala Ngamaresiphi
- Zama ngemithombo ehlukene yamaprotheni esekelwe ezitshalweni ezitsheni ezifana nesobho, amasaladi, ama-stir-fries, nama-wraps.
- Hlanganisa ubhontshisi ube ama-smoothies noma ubhake ngofulawa we-almond ukuze uthole amaprotheni angeziwe.
3. Ukulungiselela Ukudla kanye Nokuhlela
- Lungiselela izinhlobonhlobo zamaprotheni asekelwe ezitshalweni kusenesikhathi, njengamaphuphu agazingiwe noma i-tofu efakwe emanzini, ukuze kube lula ukuhlanganisa ukudla phakathi nesonto.
- Dala uhlelo lokudla oluhlanganisa ingxube yeminye imithombo yamaprotheni ukuze uqinisekise ukudla okunomsoco.
Ngokwenza lezi zinguquko kancane kancane, ungakwazi ukujabulela izinzuzo zeminye imithombo yamaphrotheni kuyilapho wengeza okunambithekayo nokuthungwa okusha ekudleni kwakho. Khumbula ukulalela izidingo zomzimba wakho futhi uthintane nomhlinzeki wezempilo noma i-dietitian uma unokukhathazeka mayelana nokufaka enye imithombo yamaprotheni ekudleni kwakho.
