Amaprotheni Amaqiniso Okudla
Amaprotheni ungenye yezakhi ezibalulekile zomzimba womuntu, okwenza cishe amaphesenti angu-16 esisindo somzimba wethu wonke. Isisindo, izinwele, isikhumba, kanye nezicubu ezixhunyiwe ziqukethe amaprotheni. Ukwengeza, amaprotheni anendima enkulu kuwo onke amangqamuzana kanye namanzi amaningi emzimbeni wethu. Amakhemikhali akho amaningi abalulekile afana nama-enzyme, ama-hormone, ama-neurotransmitters, kanye ne-DNA okungenani ayenziwe amaprotheni.
Nakuba umzimba womuntu uhle "ekuvuseleleni" amaprotheni, usebenzise up protein njalo, ngakho-ke kubalulekile ukuqhubeka ushintsha.
Imithombo yokudla yamaProtheyini
Amaprotheni atholakala kokubili imithombo yezitshalo nezilwane zokudla. Imithombo yezilwane, njengezinyosi, izinkukhu, ingulube, inhlanzi, kanye nemidlalo yasendle ziphezulu amaprotheni. Ngakho-ke ama-sausage, ubhekeni, nokudla okunomsoco. Imithombo emikhulu yemifino ihlanganisa amantongomane nembewu, ngamanani amancane ezinhlamvu.
Imithombo yamaprotheyini ne-non-Vegetarian Imithombo: Uyini umehluko?
Wonke amaprotheni akhiwe ngamayunithi amancane okuthiwa ama-amino acids . Imizimba yethu ingakwazi ukukhiqiza iningi lama-amino acids adingekayo, kodwa ayisishiyagalolunye kubo kumele avele ekudleni kwethu. Amaprotheni ezilwane ezinjengenyama, amaqanda, nemikhiqizo yobisi aqukethe zonke amino acid ezibalulekile ukuze aziwa ngokuthi amaprotheni aphelele.
Ama-protein asetshala nawo akhiwe ngamamino acids, kodwa akuvamile ukuba amaprotheni asetsheni aqukethe wonke ama-amino acids abalulekile, ngakho abizwa ngokuthi amaprotheni angaphelele.
Abantu abadla amaprotheni wesilwane akudingeki bakhathazeke ngokuthi ngabe bafumana amino acid abalulekile yini uma nje bedla amaprotheni ananele nsuku zonke.
Ama-Vegetarians adla amaqanda noma imikhiqizo yobisi ayinandaba nokunye. Ama-Vegans, adla kuphela ukudla okutshalwe esitshalweni, kungadingeka ukuba banakekele imithombo yabo yamaprotheni ukuqinisekisa ukuthi bathola amino acid abalulekile nsuku zonke. Lokhu kungenziwa ngokudla amaprotheni ezinambuzane ezifana ne-soy, i-quinoa, noma i- chia , okuyi-proteine ephelele, noma edla amaprotheni ahambisanayo nsuku zonke.
Ziyini Ama-proteine Aphelele?
Amaprotheni ahambisanayo amaprotheni okutshala ukuthi uma ehlangene anikezela wonke ama-amino acids ebalulekile. Isibonelo, okusanhlamvu kanye nemifino kuyahambisana ngoba okusanhlamvu kuphansi kakhulu ku-amino acid ebizwa nge-lysine kodwa aqukethe okuningi lwe-tryptophan, methionine, ne-cysteine. Ngakolunye uhlangothi, izitshalo ziphezulu lysine kodwa ziphansi kulawo amanye amino acid.
Ama-grains kanye nama-legumes axhasana futhi uma udla kokubili, izikhumba zingathola yonke i-amino acid abayidingayo. Amantongomane noma imbewu kanye nama-legumes nawo amaprotheni ahambisanayo. Lawa maprotheni awadingeki ukuba adliwe ngesidlo esifanayo, nje isikhathi esithile ngosuku olufanayo.
Izinzuzo zezempilo zeProtheni
Ngokuyinhloko, ukudla ukudla okunamaprotheni kunika izinto ezibonakalayo umzimba wakho udinga ukugcina izicubu, izitho, kanye nayo yonke imisebenzi eshiwo ngaphambili. Ukudla amaprotheni nakho kungakusiza ukuthi uphathe isisindo sakho ngoba kuthatha isikhathi eside ukugaya ukudla okunamaprotheni ngakho uzozizwa ugcwele isikhathi eside (qiniseka ukuthi ubukela ama-calories akho).
Ezinye zokudla kwamaprotheni zinezinzuzo ezengeziwe zezempilo ezisekelwe kwezinye izinto. Inhlanzi, njenge-salmon, i-tuna, i-herring, ne-trout, iphezulu amaprotheni futhi i-omega-3 fatty acids edingekayo empilweni. Izitshalo ziphezulu amaprotheni futhi ziphezulu fiber futhi ziqukethe ama-phytochemicals ezingaba nezinzuzo zezempilo.
Izingozi zokuntuleka kwamaprotheni
Ngokungafani namafutha ne-glucose, umzimba wethu unamandla okugcina amaprotheni. Uma singabeka ukudla amaprotheni, umzimba wethu uzoqala ukuphuka umsizi ngezidingo zawo. Ukuntuleka kwamaprotheni akuvamile emazweni athuthukile, kodwa kungenzeka uma umuntu engadli ukudla okwanele nsuku zonke.
Ingozi yokudla amaprotheni amaningi kakhulu
Lesi yisihloko esibalulekile kubantu abakudla okuphezulu kwamaprotheni kunokujwayelekile. Ekubuyekezeni ucwaningo, i-National Academy of Sciences ibike ukuthi ingozi kuphela eyaziwayo evela ezidlweni eziphakeme kakhulu zamaprotheni yilabo bantu abanesifo sezinso. Ngemva kokutadisha ngokucophelela, batusa ukuthi amaphesenti angu-10 kuya kuma-35 amaphesenti angu-calories nsuku zonke avela amaprotheni. Baphinde bathi amaprotheni akhule angasiza ekunakekeleni ukukhuluphala. Kukhona futhi ukufakazela ukuthi amaprotheni engeziwe angasiza ekuvimbeleni i-osteoporosis .
Kodwa-ke, ukudla amanani amaningi amaprotheni kungabangela ukuphelelwa amandla kwamanzi , ngisho nakwabadlali abakhulu. Ngakho-ke uma ulandela ukudla okuphezulu kwamaphrotheni, kubalulekile ukuphuza amanzi engeziwe.
Amaprotheni angeziwe angahle aphulwe abe yi-glucose inqubo ebizwa ngokuthi i- gluconeogenesis . Emidlalweni encane ye-carb, lokhu kwenzeka njalo. Enye inzuzo yokuthola i-glucose kusuka kwamaprotheni ukuthi ingena emzimbeni wegazi kancane kancane, ngakho-ke ayibangeli ukwanda ngokushesha kwe- ushukela wegazi . Kodwa-ke, abanye abantu abanesifo sikashukela bayathola ukuthi amaprotheni amaningi enza ukuba ushukela wegazi oludlulele, futhi ngezinye izikhathi abathandeki abaphansi bathola ukuthi njengoba isikhathi siyaqhubeka benza ngcono ngokudla okunamandla kwamaprotheni kunokudla ukudla okuningi kwamaprotheni.
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Ukudliwa Kwezilwane Nokudoba Okuhlanziwe
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16 I-Fish and Shellfish ukuze Yidle Uma Ufuna Ukugwema I-Mercury
Ungakanani Amaprotheni Okudingayo?
Amaprotheni adinga kuncike eminyakeni yobudala, ubukhulu, nomsebenzi. Indlela ejwayelekile esetshenziselwa izondlo zokudla ukulinganisa isidingo esincane semfuneko yamaprotheni yansukuzonke ukukwandisa isisindo somzimba wakho kilogram ngo-0.8, noma isisindo ngamakhilogremu angama-0.37. Lona inani lamagremu wamaprotheni okufanele abe okungenani nsuku zonke.
Ngokwale ndlela, umuntu onesisindo esingamakhilogremu angu-150 kufanele adle ngamagremu angu-55 ngosuku, umuntu oyimitha eyi-200 kufanele athole amagremu angama-74, futhi umuntu oyisigidi esingu-250 kufanele adle amagremu angu-92.
Indlela elula yokwahlulela izidingo zamaprotheni: i-ounce equals.
I-USDA inezincomo ezijwayelekile zokuthola amaprotheni ngokusekelwe 'kokulingana okulinganayo' okungahle kube lula ukuyiqonda. Lezi zincomo zenziwa eminyakeni yobudala kanye nobulili futhi zilungile ukuthi abantu abasebenza ngokulinganisela:
- Izingane 2 - 3 ubudala ubudala: 2 ounce equals equals
- Izingane ezineminyaka engu-4 kuya kweyisishiyagalombili ubudala: ama-ounce angu-4 ngosuku
- Izingane ezineminyaka engu-9 kuya kwengu-13 ubudala: ama-ounce ama-equivalent amahlanu ngosuku
- Amantombazane eneminyaka engu-14 kuya kwengu-18 ubudala: ama-ounce angu-5 ngosuku
- Abafana abaneminyaka engu-14 kuya kweyishumi nesishiyagalolunye ubudala: ama-ounce angu-6 ngosuku
- Abesifazane abaneminyaka engu-19 kuya kwezingama-30 ubudala: 5 1/2 ounce elingalingani ngosuku
- Abesifazane abaneminyaka engu-31 nangaphezulu: ama-ounce ama-equivalent amahlanu ngosuku
- Amadoda aneminyaka engu-19 kuya kwangu-30 ubudala: 6 1/2 ounce equalinganayo ngosuku
- Amadoda 31 - 50 ubudala: 6 ounce equals equals
- Amadoda angama-51 nangaphezulu: ama-5 1/2 i-ounce afanelana ngosuku
Yini Ebalinganisa Ngesilinganiso Esilinganayo?
Inani lamaprotheni lihluka kusuka ekudleni kuya ekudleni, ngakho-ke nasi ishadi elihle ukukusiza ukuthi wazi ukuthi yini elinganayo ne-ounce elilinganayo leprotheyini. Lokhu kudla kuyizinto eziyinhloko zeqembu le-USDA le-ChooseAyPlate protein group:
- 1 inyama, izinkukhu, inhlanzi noma umdlalo
- 1/4 indebe ephekiwe
- 1 iqanda
- Isipuni 1 sebhokisi le-peanut,
- I-1/2 ounce yamantongomane (ngaphandle kwegobolondo)
- 1/2 ounce wezinhlamvu
Okunye ukudla okunjengobisi, ushizi, okusanhlamvu kanye nama-veggies aqukethe amanani amancane amaprotheni.
Ingabe Abadlali Bafuna Amaprotheni Angaphezulu?
Yebo. Abantu ababandakanyeka ekuzivocavoca umzimba (njengokuhamba okude isikhathi eside) noma ukuzivocavoca okunzima (njengokwakhiwa komzimba) bangazuza emaprotheni engeziwe ekudleni kwabo. Izincomo zamanje zenzelwe ukuthi laba badlali badle ama-1.2 kuya ku-1.7 amagremu amaprotheni ngosuku ngalunye kilogram yesisindo somzimba.
Kodwa kuthiwani uma ungumuntu odlala umdlalo ongajwayelekile noma uzama nje ukwakha imisipha eminingi? Ungadinga nje amaprotheni amaningi ekudleni kwakho. Sebenza nodokotela wakho noma u-dietitian ukuze asize ukuthola inani elifanele kuwe.
Ingabe Abesifazane abakhulelwe badinga amaprotheni amaningi?
Yebo. I-Institute of Medicine incoma ukuthi ubuncane besiprotheni ukusetshenziswa kwabesifazane abakhulelwe bangaba ngu-10 amagremu ngosuku ngaphezu kokuvamile, nakuba lokhu akuyona ebalulekile engxenyeni yokuqala yokukhulelwa.
Akufanele yini amaprotheni ukungenwa kube iphesenti lama-khalori alinganayo?
Izinhlelo ezimbalwa nezinhlelo zokudla okunomsoco wephesenti lamaphesenti ama-kilojoule, ngokuvamile ephaketheni lamaphesenti angu-10 kuya kuma-20, njengendlela yokuthola ukuthi mangakanani amaprotheni omuntu okufanele adle nsuku zonke. Lokhu kulinganiselwa okubi kakhulu kwezidingo zamaphrotheni ezincane zomuntu. Isebenza ngoba ngokuvamile, abantu abakhulu nabasebenza kakhulu badinga amakholori amaningi, ngakho-ke ama-khalori amaningi adinga, amaprotheni amaningi azowathola.
Lapho lokhu kuwela phansi lapho abantu bedla izidlo ezingaphansi kwamakhalori nganoma yisiphi isizathu, bayazi noma cha. Abantu abagulayo noma ukunciphisa umzimba, isibonelo, abadingi amaprotheni amancane nje ngoba badla amakholori ambalwa, ngakho-ke noma ubani ekudleni kokuncipha akufanele ahambe "ngamaphesenti wekholori indlela" yokubala izidingo zamaprotheni.
Ukufaka amaprotheni ekudleni kwakho
Ukudla okuphezulu kwamaprotheni kungaba okunempilo noma kungalawulwa ngamakhalori, amafutha, ama-sodium noma ngisho nama-sugars afakiwe. Nazi amathiphu ambalwa okuthola amaprotheni ananele ngosuku lwakho ngaphandle kokuchitha ukudla kwakho:
- Khonza amaqanda aphuziwe nesipinashi ukuze uthole ukudla kwasekuseni.
- Khetha ibhakede le-turkey noma ama-sausage angaphansi kwamafutha. Kungcono nakakhulu, bheka imikhiqizo ene-sodium encishisiwe.
- Engeza imbewu noma amantongomane aqoshiwe esaladi eluhlaza noma phezulu kwesidlo se-veggie
- I-Snack ezincane zama-alimondi namajikijolo noma i-apula encane ukuya ephakathi.
- Thenga ukusikeka okunamandla kwenyama futhi ugweme izinsawo ezinomsoco ezinomzimba ongafaka amakholori amaningi. Khonza inyama yakho ngemifino eminingi eluhlaza futhi enemibala emnyama.
- Yidla izinhlanzi eziningi, kodwa ugweme izinhlanzi ezihlanziwe. Khetha izinhlanzi ezibhaka noma eziboshwe esikhundleni.
- Khonza inyama yenkukhu ebhakabhaka noma eyosiwe esikhundleni senkukhu ethosiwe.
- Yenza i-stirry-gazinga ngezingcezu zenkukhu kanye nama-veggies amasha.
Imithombo:
I-Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, kanye nama-Amino Acids (Macronutrients) (2005), iBhodi Yokudla Nezokudla, i-National Academy of Sciences.
I-Lemon, i-PWR. (1996). "Ingabe amaprotheni amaningi okudla adingekayo noma azuzisa abantu abanokuphila okusebenzayo?" Ukubuyekezwa kokudla 54: S169-S175.
Ukudla ngesikhathi sokukhulelwa: Ingxenye II. I-Institute of Medicine. (1990)
UMnyango Wezolimo we-United States. "Konke Mayelana Neqembu Lama-Protein Foods". Https://www.choosemyplate.gov/protein-foods