Mapurotini anodya kushaya kurasikirwa ndeyekuti vanhu vakaita sazvo havadi kushaya nzara, asi panguva imwechete vanoda kuurasikirwa. Nekudya kwakadaro, haufaniri kurega nyama, mazai nehove, asi dzivisa utapu uye upfu.
Rondedzero yezvigadzirwa zveprotini yezvokudya zvekureruka
- mukaka (chaiwo);
- hove, hove;
- evha yakachena;
- kottage cheese ishoma-mafuta (yakasikwa);
- cheese (kwete mafuta anopfuura 25%);
- buckwheat groats;
- soy cheeses kana mukaka we soy;
- michero ( nyemba , peas, etc.);
- nuts;
- nyama yakaderera-mafuta.
Kana uchidya zvishoma-calorie mapuroteni, muviri unowana nhamba yakawanda yeprotini uye hauna kukwana makhahydrates. Mukudya kwakadaro hakuna mimwe miriwo nemichero yakakwana, asi nyama yakawanda uye yehove. Paanenge achishandisa kudya kwakadaro, muviri unotanga kushandisa mapeji ayo ega.
Kushayikwa kweprotheni muzvokudya zvezuva nezuva kune zvakanyanya kusisa kunaka kwehutano hwevanhu, muprotini yezvokudya pane zvakasiyana, puroteni yakanyanya kudarika, uye izvi zvinoita kuti chikafu ichi chizivikanwe, zvose mumadzimai nevarume vanoda kushaya uremu.
Tinopa sarudzo yeprotein yezuva rezuva, umo iwe unogona kurasikirwa mairikiti matatu kana kupfuura pavhiki.
Zuva 1
Chirafu:
- Nyuchi yakabikwa - 150 g;
- green tea - 1 cup;
- sauerkraut - 100 g.
Kudya:
- Yakabikwa nyoka isina munyu - 150 g.
- chingwa chakasviba - 1 tsanga;
- saladhi kubva kumakaka nemidhero - 100 g.
Kudya:
- hove yakabikwa - 150 g;
- saladhi kubva kuhove yakabikwa nehosi yegorosi - 100 g.
Zuva 2
Chirafu:
- akabikwa nyuchi 150 g;
- karoti matsva yakatsva - 100 g;
- green tea - 1 mug.
Kudya:
- hove yakabikwa - 200 g;
- bhanana - 1 pande;
- maapuro juice - 1 tbsp.
Kudya:
- hove yakabikwa - 100 g;
- apple - 1 piece;
- chingwa chakasviba - 1 tsanga.
Zuva 3
Chirafu:
- nguruve yakabikwa - 100 g;
- mutsva matsva - 1 pc .;
- green tea - 1 mug.
Kudya:
- yakabikwa nenyuchi - 200 g;
- saladi yemamato uye makomkoro - 200 g.
Kudya:
- yakabikwa pork - 150 g;
- sauerkraut - 100 g.
Zuva 4
Chirafu:
- kefir - 1 girazi;
- cookies - 2-3 pcs.
Kudya:
- yakabikwa nyuchi - 150 g;
- Saladi nemishonga mitsva - 150 g.
Kudya:
- saladi nemiriwo mitsva, nemafuta emichero - 200 g.
Zuva 5
Chirafu:
- pasi-fat fat cottage cheese - 100 g;
- teji yakaoma - 1 mug.
Kudya:
- hove yakabikwa - 100 g;
- buckwheat porridge nefuta yemafuta - 100 g.
Kudya:
- stewed yenguruve neakaroti - 100 g;
- yakanyatsovezwa utamatisi nemishonga - 100 g.
Zuva 6
Chirafu:
- mukaka wechisikigo - 1 girazi;
- 2-3 pcs. cookies.
Kudya:
- pea yakabikwa - 100 g;
- Beetroot yakabikwa nemafuta eguta - 100 g.
Kudya:
- hove yakabikwa - 150 g;
- apple - 1 pc.
Zuva 7
Chirafu:
- mukaka wenyama - 1 st .;
- cookies - 2 pcs.
Kudya:
- Nyuchi yakabikwa - 100 g;
- Saladi yemiti mitsva - 100 g.
Kudya:
- akabika mishonga pamhuka mutsvuku - 250 g;
- chingwa chakasviba - 1 tsanga.
Zviprotini zvigadzirwa tafura yekutema kurasikirwa
Achishandisa mapuroteni evanhu, anonzwa kwenguva yakareba kwenguva refu, nokudaro achidzivisa nzara uye kunzwa kwakashata. Usati wagara pasi puroteni yezvokudya inoda kuora muviri, unofanira kuyeuka kuti:
- mitambo inoshingaira ichabatsira nguva dzose kuti ibudirire nekukurumidza chiitiko chakakosha, kunyanya sezvo proteinini ndiro chivakwa chemuviri wemasumbu;
- Kudya kwekudya kwekupedzisira kunononoka kunonoka chibereko cheprotini yekudya, saka zviri nani kudya pane imwe nguva zuva rimwe nerimwe;
- kugara puroteni yezvokudya kunorema kurashika hakuna kukosha kwevhiki mbiri uye kwete kudarika kaviri pagore.
Muzviitiko zvakawanda, vakadzi vakakurudzika puroteni kudya vanogutsikana zvikuru nemugumisiro. Mafupa ari pamimba akatsiviwa nekusimbiswa nekusimbiswa kwemisungo, izvo zvavakawana kuburikidza nekudya kwakadaro uye kurovedza muviri. Nokuda kwehurumende yakaoma, muviri unoona kuora mwoyo , uye kilos yehuwandu hunorema hunoenda zvisingagoneki. Avo vanoda kuwona chigumisiro chakanakisisa, iwe unofanirwa kuomerera pamitambo yekudya.