Kubalulekile ukuthi sidle amaprotheni okwanele nsuku zonke ukumboza izidingo zomzimba wethu. Kunezindlela ezimbili zokubala izidingo zomuntu wamaprotheni. Inani elincane elijwayelekile leprotheni yansuku zonke linconywa yi-37 gram ngalinye nge-isisindo somzimba (noma .8 amagremu kilogram ngayinye yesisindo somzimba). Nakuba, izidingo zakho siqu zingase zihluka ngokusekelwe ezicini eziningi ezihlanganisa iminyaka yakho, izinga lomsebenzi, kanye nemigomo yokulahlekelwa kwesisindo, ake siqale kalula.
Le ndlela yokuqala yokubala izidingo zakho zeprotheni imane isekelwe kwisisindo sakho.
Ishadi elingezansi likhombisa inani eliphansi lemaphrotheni oyidingayo ngokusekelwe ku-.37 gram nge-pound ngayinye ephakanyiswa yi-United States Institute of Medicine. Abagijimi nabasebenzisa imithwalo esindayo kumele baphinde kabili le mali, ngakho kufakwe eshadini.
Ingabe Kukhona Inani Elikhulu Leprotheyini?
Ubukhulu obufakiwe abufakiwe eshadini ngoba ama-maximum anconywayo ngokuvamile abalwa ngamaphesenti ama-khalori adliwe nomkhawulo ongaphezulu u-35%. Lokhu kungaba cishe amagremu angu-170 omuntu othatha ama-khalori angama-2000 ngosuku uma behluleka ukulahlekelwa isisindo (abantu ekudleni kwesisindo akufanele bahambe ngamaphesenti). Eqinisweni, abantu akudingeki ukuthi bakhathazeke ngalokhu okuphezulu njengoba sekuphawulwe ngokuphindaphindiwe ukuthi abantu bayokuma ngokwemvelo ngaphambi kwaleli phuzu. Umzimba nje "awufuni" amazinga aphezulu kakhulu amaprotheni ekudleni, futhi abantu baqala ukuzwa begula (noma okungenani begula amaprotheni) ngaphambi kokuthola okuningi.
Kunamashadi amabili lapha-uma uzilinganisa ngama-kilogram, pheqela phansi eshadini elilandelayo.
| Isisindo ngama-lbs. | Iproteinyini encane | Abadlali abaphansi |
|---|---|---|
| 100 | 37 amagremu | 74 amagremu |
| 110 | 40 amagremu | 80 amagremu |
| 120 | 44 amagremu | 88 amagremu |
| 130 | 47 amagremu | 94 amagremu |
| 140 | 51 amagremu | 102 amagremu |
| 150 | 55 amagremu | 110 amagremu |
| 160 | 58 amagremu | 116 amagremu |
| 170 | 62 amagremu | 124 amagremu |
| 180 | 65 amagremu | 130 amagremu |
| 190 | 69 amagremu | 138 amagremu |
| 200 | 72 amagremu | 144 amagremu |
| 210 | 76 amagremu | 152 amagremu |
| 220 | 80 amagremu | 160 amagremu |
| 230 | 84 amagremu | 168 amagremu |
| 240 | 87 amagremu | 174 amagremu |
| 250 | 91 amagremu | 182 amagremu |
| 260 | 95 amagremu | 190 amagremu |
| 270 | 98 amagremu | 196 amagremu |
| 280 | 102 amagremu | 204 amagremu |
| 290 | 105 amagremu | 210 amagremu |
| 300 | 109 amagremu | 218 amagremu |
| Isisindo ngo-kg. | Iproteinyini encane | Abadlali abaphansi |
|---|---|---|
| 50 | 40 amagremu | 80 amagremu |
| 60 | 48 amagremu | 96 amagremu |
| 70 | 56 amagremu | 112 amagremu |
| 80 | 64 amagremu | 128 amagremu |
| 90 | 72 amagremu | 144 amagremu |
| 100 | 80 amagremu | 160 amagremu |
| 110 | 88 amagremu | 176 amagremu |
| 120 | 96 amagremu | 192 amagremu |
| 130 | 104 amagremu | 208 amagremu |
| 140 | 112 amagremu | 224 amagremu |
Indlela Yokuzivocavoca Ngokwemzimba
Kukhona enye indlela yokuhlola ukuthi ungakanani amaprotheni owudinga, kuye ngokuthi yiyiphi insimu yakho emzimbeni omzimba kanye nezinga lomsebenzi. Abanye ochwepheshe banomuzwa wokuthi lokhu kuyindlela enembile kakhulu ngoba isisindo somzimba esiqinile (okungukuthi, ingxenye yemizimba yethu engeyona fat) idinga amaprotheni amaningi ukugcinwa kunamafutha anamandla futhi ukuthi sisebenza kanjani ngokubaluleka kuwo.
Indlela Yokuthola Iprotheyini Oyidingayo
Ukudla okuningi kunamaprotheni. Nazi ezinye izinsiza zokusiza ukuthi udle amaprotheni anele umzimba wakho:
- Uhlu lweZiphakamiso eziphezulu zeProtheni , ezinamaprotheni adweliswe
- Amaphrotheni Imithombo Engaphansi Kwe-Fat Egcwele
- Imithombo yamaphrotheni e-Low-Carb Vegetarian
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.