Njengoba isidingo sokudla okusimeme siqhubeka nokukhula, abantu abaningi baphendukela emithonjeni ehlukile yamaprotheni njengendlela yokudla okunempilo ngenkathi benciphisa nomthelela wabo emvelweni. Kusukela ezinhlotsheni ezisekelwe ezitshalweni ezifana ne-tofu ne-quinoa kuya kumaprotheni asekelwe ezinambuzaneni, amathuba emithombo ehlukile yamaprotheni ahlukahlukene futhi maningi. Kodwa ingabe lezi zindlela ziphephile futhi ziyasebenza? Kulesi sihloko, sizohlola izinzuzo, inani lokudla okunomsoco, izinganekwane ezivamile, nokuthi ungayifaka kanjani eminye imithombo yamaprotheni ekudleni kwakho.
Izinzuzo Zokufaka Imithombo Ehlukile Yamaprotheni
Kunezinzuzo eziningi zokufaka eminye imithombo yamaprotheni ekudleni kwakho. Nazi ezinye zezizathu zokuthi kungani kufanele ucabangele ukuyifaka ekudleni kwakho:
- Imithombo ehlukile yamaprotheni inganikeza izakhamzimba ezahlukahlukene amaprotheni endabuko asuselwa ezilwaneni angase angabi nazo.
- Ukufaka eminye imithombo yamaprotheni ekudleni kwakho kungasiza ekunciphiseni umthelela wezolimo zezilwane emvelweni.
Inani Lokudla Okunomsoco Lemithombo Ehlukile Yamaprotheni
Imithombo eminingi yamaprotheni ehlukile icebile ngama-amino acid abalulekile, okwenza kube inketho ephelele yamaprotheni. Eminye imithombo yamaprotheni ehlukile, njenge-quinoa ne-tofu, nayo iphezulu ngamavithamini namaminerali.
- Icebile ngama-amino acid abalulekile
- Kuphezulu ngamavithamini namaminerali
Izinganekwane Ezivamile Mayelana Nemithombo Ehlukile Yamaprotheni
Uma kukhulunywa ngemithombo ehlukile yamaprotheni, kunemibono eyiphutha engase ivimbele abantu ukuthi bawafake ekudleni kwabo. Ake sixoxe ngezinganekwane ezimbalwa ezivamile:
Inganekwane 1: Imithombo ehlukile yamaprotheni ayisebenzi kahle ekwakheni imisipha njengamaprotheni asekelwe ezilwaneni.
Nakuba amaprotheni asekelwe ezilwaneni evame ukunconywa ngokuqukethwe kwawo okuphezulu kwamaprotheni, imithombo eminingi yamaprotheni ehlukile nayo icebile ngama-amino acid abalulekile, adingekayo ekwakheni nasekulungiseni imisipha. Amaprotheni asekelwe ezitshalweni njenge-lentile, ama-chickpeas, ne-quinoa angasebenza kahle ngokufanayo ekusekeleni ukukhula kwemisipha.
Inganekwane 2: Imithombo ehlukile yamaprotheni ihlala ibiza kakhulu kunamaprotheni asekelwe ezilwaneni.
Nakuba kuyiqiniso ukuthi eminye imithombo yamaprotheni ehlukile ingase ibe nentengo ephezulu, kunezinketho eziningi ezingabizi ezitholakalayo. Ubhontshisi, amalentili, i-tofu, kanye nokusanhlamvu okuphelele konke kuyindlela engcono kakhulu kunezinye izindlela zamaprotheni asekelwe ezilwaneni. Ngokuhlela okuncane, kungenzeka ukugcina ukudla okulinganiselayo ngaphandle kokulahlekelwa yimali eningi.
Indlela Yokukhetha Umthombo Ofanele Wamaprotheni
Cabanga Ngokunambitha, Ukuthungwa, Nokuguquguquka Kokupheka
Uma ukhetha eminye imithombo yamaprotheni yokudla kwakho, kubalulekile ukucabangela izici ezifana nokunambitheka, ukuthungwa, kanye nokuguquguquka kokupheka. Imithombo ehlukene yamaprotheni ahlukile inezinhlobo zokunambitheka ezihlukile kanye nokuthungwa, ngakho hlola izinketho ezahlukahlukene ukuthola ezikhanga ulwanga lwakho. Ezinye izindlela, njenge-tempeh noma ubhontshisi omnyama, zinokwakheka okumnandi okungaba isengezo esihle ezitsheni ezifana nama-stir-fries noma ama-tacos. Ngakolunye uhlangothi, imithombo efana ne-quinoa noma i-lentils inikeza ukuthungwa okuthambile okusebenza kahle kumasaladi noma ezitsheni zokusanhlamvu.
Bheka Amalebula E-Organic kanye Nalawo Angewona Ama-GMO
Ukuze uqinisekise ikhwalithi kanye nokusimama kwezinketho zakho zamaprotheni ezihlukile, funa imikhiqizo enamalebula e-organic kanye nalawo angewona awe-GMO. Izinketho ze-organic zikhiqizwa ngaphandle kwezibulala-zinambuzane noma umanyolo wokwenziwa, kuyilapho imikhiqizo engeyona i-GMO ingenazo izinto eziphilayo eziguqulwe izakhi zofuzo. Ukukhetha la malebula kungakusiza ukuthi wenze izinqumo eziqaphela imvelo futhi usekele imikhuba yokulima esimeme.
Amathiphu Okupheka Eminye Imithombo Yamaprotheni
Zama ngezindlela ezahlukene zokupheka, njengokubhaka, uku-grill, noma uku-sauté, ukuze uthole izindlela ezintsha zokujabulela eminye imithombo yamaprotheni.
Sebenzisa izinongo, ama-marinade, kanye nama-sauce ukuze uthuthukise ukunambitheka kweminye imithombo yamaprotheni futhi uwenze akhange kakhudlwana.
Umthelela Wemvelo Wemithombo Ehlukile Yamaprotheni
Ukukhetha eminye imithombo yamaprotheni kungaba nomthelela omuhle kakhulu emvelweni. Ngokunciphisa ukuthembela kwezolimo zezilwane zendabuko, ungasiza ekunciphiseni ukukhishwa kwamagesi okushisa okushisa futhi unciphise ukucindezeleka ezintweni zemvelo ezifana namanzi nomhlaba.
Ukusekela imikhuba yokulima esimeme yemithombo ehlukile yamaprotheni kubalulekile ekuqinisekiseni imizamo yokulondolozwa kwemvelo yesikhathi eside. Funa amalebula emvelo kanye nalawo angewona ama-GMO ukuze wenze izinqumo eziqaphela imvelo lapho ukhetha imithombo yakho yamaprotheni.
Umthombo Wesithombe: I-Breakthrough Institute
Izingozi Zempilo Ezihlobene Nemithombo Ehlukile Yamaprotheni
Eminye imithombo yamaprotheni ehlukile ingase ibe nezinto ezibangela ukungezwani komzimba, ngakho-ke kubalulekile ukuqaphela noma yimiphi imikhawulo yokudla noma ukuzwela.
Ukudla inani elikhulu lemikhiqizo yamaprotheni esetshenzisiwe kungaholela ezinkingeni zempilo njengokudla okune-sodium eningi noma amafutha agcwele.
Ukuqhathanisa Imithombo Yamaprotheni Esekelwe Ezitshalweni Neyezilwane
Uma kukhulunywa ngokukhetha phakathi kwemithombo yamaprotheni asekelwe ezitshalweni kanye nemithombo yamaprotheni asekelwe ezilwaneni, kunezici eziningana ezibalulekile okufanele uzicabangele.
Imithombo Yamaprotheni Asekelwe Ezitshalweni:
- Icebile nge-fiber kanye nama-antioxidants
- Kunamafutha agcwele aphansi
- Kungasiza ekuthuthukiseni impilo engcono iyonke
Imithombo Yamaprotheni Esekelwe Ezilwaneni:
- Kuphezulu kumafutha agcwele kanye ne-cholesterol
- Kungaba nomthelela ekwandeni kwengozi yesifo senhliziyo
- Nikeza izakhamzimba ezibalulekile njengevithamini B12 kanye ne-heme iron
Ekugcineni, ukukhetha phakathi kwemithombo yamaprotheni esekelwe ezitshalweni kanye nesekelwe ezilwaneni kuncike ekudleni okuthandwa ngumuntu ngamunye kanye nemigomo yezempilo.
Ukufaka Imithombo Ehlukile Yamaphrotheni Ekudleni Kwakho
Ingabe ufuna ukwengeza ukuhlukahluka okwengeziwe kanye nokusimama ekudleni kwakho? Nazi ezinye izeluleko zokuthi ungazifaka kanjani ezinye izinhlobo zamaprotheni ekudleni kwakho:
1. Qala Kancane
- Qala ngokufaka umthombo owodwa noma emibili yamaprotheni ezilwaneni esikhundleni senye indlela esuselwa ezitshalweni isonto ngalinye.
- Zama ukufaka ama-lentile, ama-chickpeas, i-tofu, noma i-quinoa ezindleleni zakho zokupheka ozithandayo.
2. Yiba nobuciko ngamaresiphi
- Zama ngemithombo ehlukene yamaprotheni asekelwe ezitshalweni ezitsheni ezifana nesobho, amasaladi, ama-stir-fries, kanye nama-wraps.
- Hlanganisa ubhontshisi ube ama-smoothie noma ubhake nofulawa we-alimondi ukuze uthole amaprotheni engeziwe.
3. Ukulungiselela Nokuhlela Ukudla
- Lungisa izinhlobo ezahlukene zamaprotheni asekelwe ezitshalweni kusenesikhathi, njenge-chickpeas eyosiwe noma i-tofu efakwe emanzini, ukuze kube lula ukuhlanganisa ukudla phakathi nesonto.
- Dala uhlelo lokudla oluhlanganisa ingxube yemithombo ehlukile yamaprotheni ukuqinisekisa ukudla okunomsoco okulinganiselayo.
