Akunakuphikwa ukuthi amaprotheni abalulekile ekusebenzeni kahle kwemizimba yethu. Kodwa-ke, lezi zinto zivame ukuholela ezinkingeni ezinkulu zokudla, njengoba abantu abaningi abashintsha kakhulu imikhuba yabo yokudla bengafaka impilo yabo engozini bengazi.
Ngokuphathelene nokudla okunempilo, kumelwe sazi ukuthi umzimba ungumshini odinga amandla , futhi la mandla atholakala ngokudla. Amaprotheni abalulekile, futhi sidinga ukwazi imithombo engcono kakhulu yokuwathola.
Amaprotheni abalulekile emzimbeni
Ngenxa yamaprotheni, umzimba wethu uyakwazi ukwenza lezi zinto ezilandelayo ezibaluleke kakhulu ekusindeni.
- EzokuThutha oksijini egazini.
- Banesibopho sokwakha nokuqinisa imisipha.
- Bayangenelela ukwakheka nokuthuthukiswa kwama-enzyme wokugaya ukudla.
- Kwakha amasosha omzimba kithi amasosha omzimba
- Kuyasiza ukwakha uhlobo oluthile lwe- amahomoni.
Okwamanje kukhona umbono ongalungile mayelana namaprotheni. Abantu abaningi, lapho bezwa igama elithi "protein," bacabanga ngokushesha nge-shake ephuzwa ngumdlali noma umuntu oya ejimini njalo. Kodwa-ke, sidinga ukuqonda ukuthi amaprotheni amahle kakhulu avela ekudleni , hhayi ezithasiselo zokudla.
Kunezinhlobo ezimbili zamaprotheni, kuye ngokuthi avelaphi: awezilwane kanye nalawo asuselwa ezitshalweni. Akunandaba ukuthi awuyidli yini imikhiqizo yezilwane, njengoba ungathola inani elifanayo lamaprotheni ngemithombo esuselwa ezitshalweni .
Ukudla okunamaprotheni amaningi
Iprotheni yemifino
Ngezansi sizokutshela ukuthi yikuphi ukudla okusekelwe ezitshalweni okungcono kakhulu ukukhulisa amazinga akho amaprotheni. Inketho yabantu abadla imifino kanye nabadla imifino kuphela.
- inkinobho yomcibisholo wokuphenya iqukethe amagremu angama-34,7 ngamagremu ayi-100.
- Imbewu yamathanga, 30 amagremu
- Ubisi oludakayo, 50 amagremu
- Ibhotela lamantongomane, amagremu angama-25.
- Seitan, 24 amagremu.
- Ama-lentile, 23 amagremu.
- I-Quinoa, 20 amagremu.
- Izinkukhu, 20 amagremu.
- Ama-alimondi, 18 amagremu.
Amaprotheni ezilwane
Ngakolunye uhlangothi, sikutshela ukuthi yikuphi ukudla okungcono kakhulu ukuthola amaprotheni ezilwane.
- I-Queso kuphulukisiwe kunikela phakathi kwamaprotheni aphakathi kuka-20 no-25% esisindo esiphelele.
- I-Pescado phakathi kuka-15 no-20%.
- Amakhadi kwehluka phakathi kuka-12 no-18%.
- Ushizi othambile, phakathi kuka-10 no-15%
- Amaqanda nemikhiqizo yamaqanda, phakathi kuka-10 no-15%.
- Ubisi, isilinganiso siseduze no-3,5%.
- Okunye ukudla: inyama yazo zonke izinhlobo, imbewu, amantongomane, imidumba, njll.
Yini ukudla kwamaprotheni
Amaprotheni ahlobene ngqo nokudla; ​​abelokhu ehlotshaniswa nokwehlisa isisindo, ukunciphisa umzimba ngokushesha , noma ukuba nesimo somzimba ngokwandisa isisindo semisipha.
Njengamanje, ukudla okusekelwe kumaprotheni yikho okuthandwa kakhulu futhi okukhuthazwa kabanzi. Lokhu kungenxa yokuthi kunikeza umuzwa wokwaneliseka, okwenza singabi namathuba amaningi okudla. Kodwa-ke, ukudla okusekelwe kumaprotheni akunazo izinkinga zako; kunezinzuzo nezinkinga, esizochaza ngezansi.
Ochwepheshe bezokudla abaningana sebedumile ngenxa yokudla kwabo okunamaphrotheni amaningi , njengokudla kwe-Atkins, ukudla kwe-Zone, ukudla kwe-Dukan, noma ukudla kwe-Montignac.
Zonke lezi zinhlobo zokudla ziphansi kuma-carbohydrate, amafutha, kanye noshukela, futhi ziphezulu kakhulu kumaprotheni nemifino. Ngakho-ke, ukuzilandela isikhathi eside kungabeka impilo yethu engozini, njengoba kungaholela ekuntuleni okuningi kokudla okunempilo.
Ukudla Kwamaprotheni Kusebenza Kanjani
Kulokhu kudla, ama-carbohydrate ayasuswa; zonke izinhlobo zama-carbohydrate ziyanyamalala ngenxa yalesi sizathu. Ngaphandle kwawo, umzimba uqala ukushisa amafutha ukuze uwaguqule abe amandla kanye nophethiloli ; le nqubo ibizwa ngokuthi i-ketosis.
Lokhu kudla kwenzelwe ukuvimbela indlala, njengoba ukudla kusuthisa kakhulu ; noma kunjalo, i-ketosis ingadala umonakalo futhi ithinte kabi impilo yethu. Isibonelo, isicanucanu, izinkinga zezinso, ukushaya kwenhliziyo, ukucasuka, kanye nekhanda elibuhlungu kuphakathi kwezimpawu ezivame kakhulu.
Ukungafani kokudla kwamaprotheni
Lezi zinhlobo zokudla sezithandwa kakhulu ngokushesha; kuyiqiniso ukuthi abantu banciphisa umzimba futhi banciphise isisindo ngazo, kodwa kumelwe sizibuze ukuthi zingaba yingozi yini emizimbeni yethu.
Ukudla amaprotheni amaningi kunalawo umzimba wethu owadingayo kungaba nomthelela omubi, njengoba kungaholela ekukhuluphaleni , ukwanda kwamafutha emzimbeni, ukwanda kokucindezeleka kwezinso, kanye nokuphelelwa amanzi emzimbeni, okuphambene nalokho umuntu angakucabanga.
Imfihlo yokudla okuhle ukuze wehlise isisindo ngokuphephile ukuthi kusekelwe ekudleni okulinganiselayo nokunempilo. Kuyiqiniso ukuthi imizimba yethu idinga amaprotheni, kodwa hhayi ngokweqile. Ayadingeka ekwakheni izicubu zamathambo, imisipha , ngisho nama-hormone . Ngenxa yalesi sizathu, akufanele sikususe ekudleni kwethu.
Ukudla okunconywayo kwamaprotheni nsuku zonke kungu-25% wamakhalori aphelele ansuku zonke. Okusho ukuthi, uma udla amakhalori angu-1.500, u-20% wawo kufanele abe yiprotheni, okungenani ama-kcal angu-300.
Kodwa-ke, ukudla okunothile kule nto kuncoma umthamo ophakeme kakhulu kunalokho okunconyiwe, kulolu hlobo lokudla amaprotheni ngokuvamile aqukethe ngaphezu kwengxenye yamakhalori amuncwa nsuku zonke.
Imiphumela Yezempilo Yesidlo Esiphezulu Samaphrotheni
Ngokwezifundo eziningana, kuye kwatholakala ukuthi lolu hlobo lokudla lungandisa amazinga e-cholesterol , futhi lubeke inhliziyo yethu engozini, lungalimaza impilo yenhliziyo yethu futhi lungaholela ngisho nasekushayweni yisifo sohlangothi.
Phakathi kwezinye izimpawu ongase uzizwe ukuthi, ngokuhamba kwesikhathi, uzoba nengozi enkulu yokuthola i-osteoporosis nezinkinga zezinso.