Uma ulandela ukudla kwemifino noma i-vegan, ukugxila emaprotheni ahambisanayo kukhulisa ukondleka nokuthuthukisa impilo. Kufaka amaprotheni ayenezela ekudleni kwakho kuhilela ukuhlanganisa imithombo ethile yamaprotheni ukuze uthole ukutholakala okwanele kwamakhemikhali abizwa ngokuthi ama-amino acids.
Ama-amino acids abhekwa njengezakhi zokwakha amaprotheni. Nakuba amanye ama-amino acids angakhiwa emzimbeni wakho, amanye (okuthiwa "ama-amino acids ebalulekile") kumele athengwe ekudleni.
Kunezinhlobo eziyisishiyagalolunye zama-amino acids ezibalulekile, okufaka: i-histidine, i-isoleucine, i-leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan, ne-valine.
Lezi amino acid ezibalulekile zingatholakala kuzo zombili imithombo yezilwane kanye nemithombo yamaprotheni. Imithombo yezilwane yamaprotheni (njengenyama, izinkukhu, inhlanzi, ubisi, namaqanda) kubhekwa njengama-proteine aphelele ngoba aqukethe amazinga ananele azo zonke amino acid ayisishiyagalolunye abalulekile.
Ngakolunye uhlangothi, imithombo yokutshala amaprotheni (njengebhontshisi, izitshalo, amantongomane, imbewu kanye nesoya) zivame ukuphakama kwamanye ama-amino acids abalulekile kodwa ayitholakali kwabanye. Isibonelo, izitshalo ziphansi e-amino acid lysine, kanti izitshalo zicebile ku-lysine.
Kungani Abantu Bafaka Ama-proteine Aphelele Ekudleni Kwawo?
Ukuze izitshalo nezitshalo ezidliwa yizilwane ezingenayo imfuyo yamaprotheni, kufaka phakathi amaprotheni ahambisanayo ekudleni nasekudleni kuthiwa zivikela noma yikuphi ukungabi khona kokudla kwamamino acid.
Kucatshangwa ukuthi ukuhlanganisa imithombo emibili yesitshalo noma ngaphezulu yamaprotheni kungavumela izitshalo nezitshalo ukuthola amazinga anele azo zonke amino acid ezibalulekile.
Enye yezingxenye ezibaluleke kakhulu zokudla kwakho, amaprotheni ayadingeka ukuze ugcine imisipha yakho, amathambo, isikhumba, ama-hormone, nesistimu yomzimba wokuzivikela.
Ama-protein nawo enza ama-enzyme adlala indima ebalulekile ezinkambweni eziningi ezibalulekile ze-biological, ezifana nokugaya.
Okuhlobene: Amathiphu ama-5 wokuthuthukisa ukugaya kwakho
Isabelo samanje nsuku zonke (RDA) samaprotheni singu-0.8 g ngekgrimu yesisindo somzimba. Isibonelo, umdala omdala ongamakhilogremu angu-130 udinga 47 g amaprotheni ngosuku. Njengoba le mfuneko ikhula ngemisebenzi yomzimba, abantu abadala abavame ukuvama ngokuvamile badinga cishe ama-70 g amaprotheni nsuku zonke.
Izibonelo zeProtheni Ephelele
Kunezindlela eziningi ezihlukene zokufaka amaprotheni ayenezela ekudleni kwemifino noma ye-vegan. Nazi ezinye izibonelo zokudlalana kokudla okuhlinzeka ngamaprotheni ahambisanayo:
- isobho noma izitshalo ezibandakanya izitshalo nezinhlamvu
- ama-saladi enziwe nobhontshisi namantongomane noma imbewu
- isangweji lebhotela le-peanut on isinkwa sonke-okusanhlamvu
- i-hummus ne isinkwa se-pita sonke sikakolweni
- i-tofu noma i-tempeh enelayisi elibomvu noma i-quinoa
- i-tofu inyakaza-gazinga nama-noodle okugcwele okusanhlamvu kanye namanqamu
- ubhontshisi kanye nelayisi elibomvu
- i-yogurt ngezinhlamvu ze-sunflower noma ama-alimondi
Ingabe Kufanele Usebenzise Amaphrotheni Okuhambisanayo?
Kwakuvame ukukholelwa ukuthi izitshalo nezitshalo kwakudingeka zidle amaprotheni ahambisanayo ngesikhathi sokudla ukuze zihlale ziphilile. Kodwa-ke, manje sekuyaziwa ukuthi ukudla okuhlukahlukene kokudla kwezitshalo nsuku zonke kungakuvumela ukuba uthole wonke amaprotheni oyidingayo.
Ngokusho kwamaNational Institutes of Health, imithombo ephezulu yokukhiqiza amaprotheni ihlanganisa:
- ama-alimondi
- ubhontshisi omnyama
- i-garbanzo ubhontshisi
- ama-hazelnuts
- izinyosi zezinso
- lentile
- Ibhitela lamantongomane
- amantongomane
- ubhontshisi
- ama-peas ahlukaniswe
- imbewu ye-sunflower
- tempeh
- tofu
- ama-walnuts
Olunye ucwaningo lubonisa ukuthi ukugcwaliswa kwemithombo yamaprotheni kungasiza ukuvimbela izifo ezithile. Lolu cwaningo lubandakanya ucwaningo lwama-20 lwabafazi abangu-82 802, olwanyatheliswa eNew England Journal of Medicine ngo-2006.
Kulolu cwaningo, abacwaningi banqume ukuthi abesifazane abalandela ukudla okuncane kwe-carbohydrate ephezulu emithonjeni yemifino yamaprotheni (kanye nemithombo yamagciwane) babe nengozi ephansi engamaphesenti angama-30 esifo senhliziyo (uma kuqhathaniswa nalabo abalandela i-carbohydrate ephakeme, ephansi -futhi ukudla).
Ucwaningo lubuye lwabona ukuthi abahlanganyeli ababambelele ekudleni emithonjeni yezilwane zamaprotheni namafutha babengenayo ingozi enciphise yesifo senhliziyo.
Ngaphezu kwalokho, kunobunye ubufakazi bokukhetha imithombo yamaprotheni kungasiza ekulawuleni isisindo. Ekubuyekezeni ucwaningo olwanyatheliswa emaphepheni Ukukhuluphala ngo-2014, isibonelo, ososayensi bahlaziya izilingo eziyisishiyagalolunye ezishicilelwe ngaphambilini zomtholampilo futhi bathola ukuthi ukudla kwansuku zonke kubhontshisi, ama-chickpeas, i-lentils, noma i-peas kungasiza ekunakekisweni kwesisindo ngokukhulisa imizwa yokugcwala.
Hamba lapha ukuze ufunde ngezinhlobo ezahlukene zokudla okunye, kuhlanganise nokudla okunomsoco.
> Imithombo:
> Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. I-Low-Carbohydrates-Diet Score kanye neengozi yeCoronary Heart Heart in Women. " N Engl J Med. 2006 ngo-2006 Nov 9; 355 (19): 1991-2002.
> Li SS, uKendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA, Beyene J, DJ Jenkins, Sievenpiper JL. "Izidakamizwa Zesidlo, Ukukhathazeka Nokudla Ukudla: Ukubuyekezwa Okuhlelekile Ne-Meta-Ukuhlaziywa Kwezilingo Zokudla Okumangalisayo." Ukukhuluphala (i-Silver Spring). 2014 Aug; 22 (8): 1773-80.
> I-National Academy of Sciences. I-Institute of Medicine. Ibhodi Yokudla Nezokudla. "Izindleko Zokudluliswa Kwezidakamizwa Zamandla, I-Carbohydrate, I-Fiber, I-Fat, I-Acat Acids, I-Cholesterol, Amaphrotheni, nama-Amino Acids." I-National Academy Press. Washington, DC, 2005.
> UMnyango wezeMpilo waseMelika kanye neMisebenzi Yomuntu kanye noMnyango Wezolimo wase-US. "Izikhombisi Zikahulumeni Zama-2015-2020." Disemba 2015.