Imithombo yamaprotheni asekelwe ezitshalweni ibilokhu ithola ukuduma eminyakeni yamuva nje njengoba abantu abaningi beguqukela ekudleni okugxile esitshalweni ngenxa yezizathu zempilo, ezemvelo, nezimiso zokuziphatha. Le mithombo yamaprotheni inikeza inqwaba yezakhi kanye nezinzuzo ezingaba nomthelela empilweni enhle kanye nokudla okulinganiselayo. Kulokhu okuthunyelwe, sizohlola izinhlobonhlobo kanye nenani lokudla okunempilo kwemithombo yamaprotheni esekelwe ezitshalweni, sigqamisa izinzuzo zayo, izinhlobo, amathiphu okupheka, imibono yokulungiselela ukudla, kanye nokuqhathanisa nemithombo yamaprotheni esekelwe ezilwaneni. Kungakhathaliseki ukuthi ungumdli ozinikele ezitshalweni noma ufuna nje ukufaka amaprotheni ezitshalo engeziwe ekudleni kwakho, lo mhlahlandlela obanzi uzokusiza wenze izinqumo ezinolwazi ngendlela yokuphila enempilo.
Izinzuzo Zemithombo Yamaprotheni Asekelwe Ezitshalo
Imithombo yamaprotheni esekelwe ezitshalweni inikeza uchungechunge lwezinzuzo zezempilo ezizenza zibe isengezo esibalulekile ekudleni okunomsoco:
- I-Fiber: Amaprotheni asekelwe ezitshalweni avame ukuba ne-fiber ephezulu, engasiza ekugayeni ukudla futhi ikhuthaze i-gut microbiome enempilo.
- Amavithamini namaminerali: Le mithombo inothile ngamavithamini namaminerali abalulekile, njengensimbi, i-calcium, ne-magnesium, ukusekela impilo yonke.
- Amafutha Ancishisiwe Ancishisiwe: Uma kuqhathaniswa namaprotheni asekelwe ezilwaneni, izinketho ezisekelwe ezitshalweni ngokuvamile ziphansi kumafutha agcwele, angasiza ekunciphiseni ingozi yesifo senhliziyo.
- Ukugaya: Abanye abantu bathola amaprotheni asekelwe ezitshalweni kulula ukuwagayeka, okuwenza abe yisinqumo esihle kulabo abanezinhlelo ezibucayi zokugaya.
- Ukulawulwa Kwesisindo: Ukufaka amaprotheni asekelwe ezitshalweni ekudleni kwakho kungasiza ekulawuleni isisindo futhi kusekele impilo yonke.
- Ukusimama: Imithombo eminingi yamaphrotheni esekelwe ezitshalweni ivumelana nemvelo futhi iyasimema uma iqhathaniswa nezinketho ezisekelwe ezilwaneni, okuyenza ibe ukukhetha okuqaphela kakhulu imvelo.
Izinhlobo Zemithombo Yamaprotheni Asekelwe Esitshalweni Okumelwe Ifakwe Ekudleni Kwakho
Faka phakathi izinhlobonhlobo zezinketho ezifana nemifino, amantongomane, imbewu, okusanhlamvu okuphelele, nemikhiqizo yesoya.
- I-Quinoa
- Udali
- Ubhontshisi omnyama
- Ama-alimondi
- I-Tofu
Ukufaka izinhlobo ezahlukene zamaprotheni ezitshalo kuqinisekisa ukuthi uthola izinhlobonhlobo zama-amino acid abalulekile.
Linga nge-tempeh, imbewu ye-chia, i-edamame, nembewu ye-hemp ukuze ungeze ukuhlukahluka ekudleni kwakho.
Qaphela ubukhulu bezingxenye futhi ulinganise ukudla kwakho amaprotheni asekelwe ezitshalweni nezinye izakhi zokudla okunomsoco.
Amathiphu Okupheka Okukhulisa Inani Lokudla Okunomsoco Wamaprotheni Asekelwe Ezitshalweni
- Khetha izindlela zokupheka ezifana nokubilisa, ukugazinga, noma ukuthosa esikhundleni sokuthosa ngokujulile ukuze uthole ukudla okunempilo okusekelwe ezitshalweni.
- Bhanqa amaprotheni asekelwe ezitshalweni nokudla okunovithamini C ukuze uthuthukise ukumuncwa kwensimbi nezinye izakhi.
- Ukugcoba i-tofu noma i-tempeh ngaphambi kokupheka kungengeza ukunambitheka futhi kuthuthukise ukuthungwa.
- Hlanganisa amakhambi, izinongo, nama-flavour e-citrus ukuze uphakamise ukunambitheka kwezitsha zamaprotheni ezisekelwe esitshalweni.
- Uma ubhaka ngamaprotheni asekelwe ezitshalweni, cabanga ukusebenzisa i-appleauce noma ubhanana obucubuziwe njengendlela evumelana ne-vegan esikhundleni samaqanda.
Ukufaka Imithombo Yamaprotheni Asekelwe Esitshalweni Emzileni Wakho Wokulungiselela Ukudla
Uma kuziwa ekulungiseleleni ukudla, okuhlanganisa imithombo yamaprotheni esekelwe ezitshalweni ingangeza okuhlukahlukene nokudla ekudleni kwakho. Nawa amanye amathiphu angakusiza ukuthi ufake amaprotheni ezitshalo ohlelweni lwakho lokulungiselela ukudla:
- Lungiselela izithako ezinjengobhontshisi, udali, nequinoa kusengaphambili ukuze uthole ukudla okusheshayo nokulula isonto lonke.
- I-batch-cook tofu noma i-tempeh efakwe amasoso ahlukene ukuze wengeze okuhlukahlukene ekudleni kwakho.
- Dala amasoso ahlukahlukene kanye nezingubo zokugqoka ezingasetshenziswa namaprotheni asuselwa ezitshalweni.
- Sebenzisa umpheki onensayo noma Imbiza Esheshayo ukupheka amaqoqo amakhulu amaprotheni asekelwe ezitshalweni ukuze ulungiselele ukudla okulula.
- Pakisha ukudla okulula okuphathekayo okufana nophizi ogazingiwe noma i-trail mix namantongomane nembewu yezinketho ezicebile ngamaprotheni ekuhambeni.
Ukuqhathanisa Imithombo Yamaprotheni Asekelwe Ezitshalo Nemithombo Yamaprotheni Asekelwe Ezilwaneni
Amaprotheni asekelwe ezitshalweni ngokuvamile aphansi emafutheni agcwele kanye ne-cholesterol uma kuqhathaniswa namaprotheni ezilwane. Nakuba imikhiqizo yezilwane inikeza amaprotheni aphelele, ukuhlanganisa imithombo ehlukahlukene esekelwe ezitshalweni nakho kungahlangabezana nezidingo zamaprotheni. Amaprotheni asekelwe ezitshalweni anikeza enye indlela eqhubekayo nengenalo unya emikhiqizweni yezilwane. Ukukhetha imithombo esekelwe ezitshalweni kungase kunciphise ingozi yezimo ezithile zempilo ezihlobene nokusetshenziswa okuphezulu kwemikhiqizo yezilwane. Kokubili amaphrotheni asuselwa ezitshalweni nasuselwa ezilwaneni anephrofayili yezokudla okuhlukile, ngakho-ke kunenzuzo ukuhlanganisa kokubili ekudleni okunomsoco.
