Ukutya okuphezulu kweprotein yinxalenye yeqela eliphantsi lokutya ukutya okune-carbohydrate, oko kukuthi, kunciphisa ii-carbohydrate kwimenyu kwaye kunceda ukukhawulezisa inkqubo yokunciphisa umzimba.

Ukutya okuneproteni ephezulu yindlela yokutya ebandakanya iiproteni kunye namafutha. Umahluko wayo yinto yokuba iba kukutya okumnandi ngenxa yencasa yamafutha

Akukho zifundo zexesha elide ngokusetyenziswa kwesi sicwangciso sokutya okwangoku. Ke ngoko, akunakuthethwa ngokuqinisekileyo ukuba zeziphi na iziphumo, kodwa ngenxa yokuba kukutya okunotye kakhulu kwiprotein kunye neepids, abanye abantu akufuneki bakulandele, njengaleyo inesifo sezintso, iingxaki zentliziyo, uxinzelelo lwegazi okanye icholesterol ephezulu.

Ke kufanelekile ukuba udibane ne-endocrinologist kwaye ubone ukuba ungayilandela na le ndlela yokutya, ewe, iqabane elihle kwabo bafuna ukuphulukana neekhilogram ezimbalwa.

Hlala kude neecarbohydrate

Ukutya okuphezulu kwiprotein, ii-carbohydrate zithathwa njengendawo ezimbi. Ke bahlala ngaphandle kwendlela yokutya.

Kungenxa yokuba ii-carbohydrate, ezikhoyo ekutyeni okunje nge-pasta, isonka kunye nerayisi, ziguqulwa ngokukhawuleza zibe siswekile ngumzimba.

Enye into, kulungile, kuba oko kuthetha ukuba umzimba unamafutha afumanekayo ukuze asebenze. Ingxaki kukuba onke amandla agqithisileyo angasetyenziswayo agcina ukugcinwa njengamafutha.

Isiphumo? Izandla kwisikali ziphela ngokunyuka kwaye ufumana ubunzima.

Ukongeza, ukusetyenziswa okubaxiweyo kweecarbohydrate, ngakumbi ezilula (umgubo ocoliweyo kunye neswekile, umzekelo), unokuphazamisa uvakalelo lokuhlutha, kukwenze utye ngakumbi.  

Gcina imali kwiprotheni kunye namafutha

Ngaphandle kobukho beecarbohydrate, umzimba unyanzelekile ukuba usebenzise ezinye iindawo zokugcina amandla. Ke, la mafutha ongezelelweyo agqitywa yinkqubo eyaziwa njenge ketosis.

Ke ngoko, umgaqo osisiseko wokutya kwehyperprotein kukubeka phambili kunye nokwandisa ukusetyenziswa kwenyama, ubisi kunye neziphumo kunye nemifuno. Oku kunceda ekuqinisekiseni ukuthembeka kwezihlunu zakho.

Ngaphandle kwezi zibonelelo, kunokuba yingozi ukuhlala kwi-ketosis ixesha elide kakhulu. Ukongeza, esi sicwangciso sokutya sinokubangela ukusilela kweevithamini, izimbiwa, kunye nefayibha. Ingcebiso, ke, kukuthatha ikhefu ekudleni okuphezulu kweprotein emva kweeveki ezimbini.

Imenyu ephakanyisiweyo yokutya okuphezulu kweprotein

Desayuno

  • Ikofu enobisi ngaphandle kweswekile
  • Iqanda elinesilayi esinye sehamu kunye nesilayi esinye setshizi
  • Utamatisi om-1 usikiwe
  • Ubisi lunokufakwa endaweni yeyogathi kwaye izilayi ezi-2 zezinye iisoseji zinokusetyenziselwa ukutshintsha i-ham kunye netshizi.

Isidlo sasemini

  • 1 isitya semifuno eluhlaza kunye nemifuno enongwe ngeoyile encinci kunye nentwana yetyuwa
  • I-120 gram yenyama (ingaba yintlanzi, inkukhu, inyama yenkomo okanye inyama yehagu) eyosiweyo okanye eyosiweyo

O

  • 2 amaqanda abilisiweyo
  • Imifuno eyotyiweyo engenamafutha
  • Iigrama ezingama-30 zamanqatha

cena

  • Ilethisi, itumato kunye nesaladi yearugula
  • 1 ipleyiti yee-noodles zucchini kunye nesosi ye-bolognese