Yiziphi izingxenye ezifakwe ekudleni okuphelile?

Amaprotheni

Bamba iqhaza ekwakhiweni kwezicubu ezintsha. Ngaphezu kwalokho, izilwane zisebenzisa cishe ingxenye yesithathu yamaprotheni agaywe ngokudla ukuze zigcine ijazi nesikhumba sazo kusesimweni esinempilo.

Izilwane ezifuywayo ezidla ukudla osekulungiselelwe zithola amaprotheni anezithako zemvelaphi yezilwane - inyama (iwundlu lemvelo, inkukhu, i-turkey, njalonjalo), i-offal (isibindi nezinye izitho zangaphakathi), inhlanzi, kanye nengxenye ethile enezithako zemifino - ilayisi, isoya. , okusanhlamvu.

Ngaso leso sikhathi, ukudla osekulungiselelwe kuqukethe inani lamaprotheni adingwa isilwane futhi esikwazi ukukuhlanganisa. Ekudleni okwenziwe ekhaya, kungase kuhluke ngokuphelele: i-100 g yenkukhu iqukethe i-18,2 g yamaprotheni, i-100 g yengulube - 14,6 g, 100 g ye-buckwheat - 12,6 g.

Amafutha

Yondla umzimba wezilwane ezifuywayo ngamandla. Ziza nezithako zemvelaphi yezilwane - amafutha enkomo kanye nezinhlanzi, kanye namafutha emifino - i-sunflower, i-linseed.

Aqukethe nama-fatty acids. Ziyadingeka ukuze isikhumba nejazi libe nempilo, futhi amasosha omzimba aqine, ukuze imisebenzi yokuzala isebenze. I-Omega-3 kanye ne-Omega-6 acids ivame ukutholakala ekudleni osekulungele. Ezangaphambili zinezakhiwo zokulwa nokuvuvukala, zigcwalisa amangqamuzana omzimba nge-oxygen, zigcine imisipha isesimweni esihle. Lezi zokugcina zibalulekile ezinqubweni zokukhiqiza. Ukuntuleka kwama-fatty acids kusongela inja ngokukhubazeka kokuzala, ukuwohloka kwesikhumba nejazi.

carbohydrate

Basiza isilwane esifuywayo kanye nokugaya kwayo, njengoba besebenza njengomthombo wamandla kanye ne-fiber yokudla, ngaphandle kwalokho ukusebenza okuvamile kwepheshana lesisu kunzima kakhulu.

Le ngxenye ingena emzimbeni wezilwane ngezithako zemvelaphi yezitshalo - i-beet pulp, i-sugar beet pulp, i-alfalfa, ukolweni, ummbila. I-fiber equkethwe kuzo iqinisa umsebenzi wamathumbu, ivimbela ukuqunjelwa.

Izabelo ezilungile

Mhlawumbe asikho isidlo esisodwa esiphekwe ekhaya esikwazi ukuhlanganisa zonke izingxenye ezidingekayo esilwaneni ngezilinganiso ezifanele. Kuzabelo zezimboni, ziqukethwe ngendlela efanelekile yokufanisa.

Ukuze uqhathanise: kusuka kumaprotheni aqukethwe ku-100 g yenkomo, umzimba wenja usebenza kuphela ama-75%, kanti amaprotheni aqukethwe ku-100 g wokudla osekulungele - 90%.

Ngakho-ke, amaprotheni, amafutha kanye nama-carbohydrates ekudleni okwenziwe ngomumo kunenzuzo kakhulu esilwaneni esifuywayo kunezingxenye ezifanayo, kodwa ekudleni okuzenzela.