Ukubaluleka kwama-Amino Acids
Siphila emphakathini lapho ukudla amaprotheni okwehla kwesisindo, ukwakha umzimba, kanye nempilo kudayiswa kakhulu futhi kukhululekile. Ukudla inyama, inhlanzi, kanye nokudla okutshala kalula kungakunika kalula izidingo zakho zansuku zonke. Abantu abaningi abadala abakhuthele nabagijimi bakholelwa ukuthi ukungezelela okungcono futhi okuqhubekayo ngokuphuza amaprotheni ukuzamazama nokudla imishayo egcwele izakhi.
With amaprotheni yonke indawo futhi cishe yonke into, kunzima ukukholelwa ukulahlekelwa amaprotheni kungaba ukukhathazeka.
Eqinisweni, kuqhubeka kube nomqondo oqamba amanga wokuthi ukuthola amaprotheni anele kunzima, ngokusho kukaDavid. UL. Katz, MD, MPH, FACPM, FACP, uMsunguli noMqondisi we-Initial Health Initiative.
Mhlawumbe kuyindaba nje yokuqonda ukuthi kusho ukuthini amaprotheni.
Kuyini ukulahlekelwa kwamaprotheni?
Ukuntuleka kwamaprotheni okwenene akukhona neze e-United States nakwamanye amazwe athuthukile, kusho uDkt. Katz. Ikhona emazweni angathuthuki, ikakhulukazi i-Afrika ne-Asia.
Ukuntuleka kwamaprotheni nakho kwaziwa ngokuthi ukungondleki kwamaprotheni-energy (PEM). Lapho i-PEM ibangelwa ngokuyinhloko ngamaprotheni ukungondleki, kubizwa ngokuthi kwashiorkor. Lapho ukulahlekelwa kwamaprotheni okuphawulekayo kuhlanganiswa nokuvinjelwa kwe-caloric ephawulekayo, kubizwa ngokuthi i-marashim toshiorkor, uhlobo olubi kakhulu lokungondleki. Enye yemiphumela emibi ye-kwashiorkor i-edema noma i-buildup yamanzi emathisini. Isibeletho esibuhlungu esibonakala ezinganeni ezingondlekile kakhulu emazweni alambile yisici se-kwashiorkor.
Kunezimo ezimbalwa ezingavamile zokuntula kwamaprotheni eqiniso e-United States. Iziguli ezibhedlela ezigula kakhulu zihlanganisa iningi. Amaphesenti amancane kakhulu asebekhulile, kanti abantu ngabanye abalandela ukudla okunomthelela okweqile okungaqapheli ukuthi babangela ukuntula okunomsoco omkhulu.
Njengoba i-America idlula ukulamba, ukulahlekelwa kwamaprotheni weqiniso akunakwenzeka.
Nokho, ukungatholi amaprotheni okwanele ekudleni kwakho kungaba inkinga ngokuhamba kwesikhathi. Uma ukuphelelwa kwamaprotheni kungumkhawulo kungase kube nomthelela omubi empilweni yakho. Yingakho ukudla okunamaprotheni okwanele kubalulekile ukuze ugcine umsebenzi osebenza kahle womzimba. Ukuhamba phambili, ukuqonda indima yamaprotheni nokuthatha umthwalo wemfanelo wokudla okufanele kubalulekile.
Ukuqonda amaprotheni nama-Amino Acids
Amaphrotheni yi-macronutrient esebenza kuwo wonke amangqamuzana omzimba wakho. Kudingeka ukuthuthukiswa kwemisipha nokulawula izicubu zomzimba nezitho zomzimba. Yenziwe nge-chain of amino acids ibhekwa njengezakhi zokwakha amaprotheni. Kukhona ama-amino acids angu-20 anama-amino acids ayisishiyagalolunye nama-amino acids angabalulekile.
Ngokusho kukaCaroline Passerrello, i-MS, i-RDN, i-LDN, uMkhulumeli we-Academy of Nutrition and Dietetics, kukhona amino acid ayisishiyagalolunye esibalulekile okumelwe siwadle ukuze sihlangabezane nezimfuneko zamaprotheni ngoba asikwazi ukuzenza emzimbeni. Amaphrotheni emisipha kanye nezicubu zomzimba ayenayo njalo, ngakho-ke, amaprotheni ayadingeka nsuku zonke ukuze agcine isimo esifanele emzimbeni.
Iprotheyini Ephansi Low Nezidingo
Ngokwesifundo esashicilelwe ku- Annals of the New York Academy of Sciences , abantu abangaba yizigidi eziyizinkulungwane emhlabeni wonke banamaprotheni ananele ngokwanele.
Lokhu kusho ukuthi siyadla amaprotheni angaphansi kwesidingo somzimba wakho, ngokusho kwesazi sokudla okunomsoco uCaroline Passerrello. Njengoba umzimba wakho udinga inani elanele lamaprotheni, ukungadli okwanele kungabangela impilo engafanele.
Isiphakamiso cishe ngamaphesenti angu-10-20 ama-calories akho aphelele avela kumaprotheni noma mayelana no-.8-1g weprotheni ngayinye yegesi lesisindo somzimba nsuku zonke. Isibonelo, umuntu olinganisa amakhilogremu angu-150 adinga amakholori angu-1800 ngosuku angangenisa ama-55-68 amagremu wamaprotheni nsuku zonke ukuze ahlangabezane nesidingo samaprotheni nsuku zonke nsuku zonke, kusho iPassllollo.
Izimpawu Zokuba Neprotheyini Elingene
Ukuntuleka kwamaprotheni kungenzeka uma ungadli amaprotheni okwanele ukuze ugcine umsebenzi ojwayelekile womzimba.
Cishe ingxenye eyodwa kwezintathu zabantu abadala abaneminyaka engaphezu kwengu-50 abahluleka ukuhlangabezana nesabelo samanje nsuku zonke (RDA) esinconywayo sokungenisa amaprotheni ngokusho kocwaningo. Abantu abalandela ukudla okuvimbelayo nabo bangabungozi bokuba abangenamaprotheni. Abanye abagijimi emidlalo yezemidlalo yesisindo njengokufana nokukhwabanisa, ukulwa nokulwa nomzimba bangasebenzisa izindlela zokuzonda ukuzishiya bebashiya izakhi ezingenamsoco.
Uma amaprotheni ehluleka ekudleni kwakho, ikakhulukazi isikhathi eside, kungabangela ukuba ulahleke futhi kungabangela imiphumela emibi. UCaroline Passerrello, i-MS, i-RDN, i-LDN, ikhombisa ukuthi amaprotheni akwanele angaholela kulokhu okulandelayo:
- Ukuqothula kwemisipha - amaprotheni kubalulekile ekukhuleni kwamasipha , amandla nokulungisa. Amaphrotheni okwanele ekudleni kwakho anciphisa umzimba omzimba oqinile, amandla omzimba, nomsebenzi. Ukungadli amaprotheni okwanele nakho kungabangela ubuhlungu besisu, ubuthakathaka, nokukhathazeka. Umzimba wakho uzothatha amaprotheni avela kumcubu we-muscle futhi uyisebenzise njengamandla okusekela ezinye izinto ezibalulekile zomzimba lapho amaprotheni ephansi. Lokhu kugcina kubangela ukushaywa kwemisipha noma i-atrophy njengomphumela oqondile weprotheni engapheli, ephansi yokudla.
- Ukuphulukiswa okulimazayo okulimazayo - ukuphulukiswa kwesilonda kuxhomeke ekutheni okunomsoco omuhle, kuhlanganise nokudla okunamaprotheni. Ukuntuleka kwamaprotheni kuboniswe ukuthi kunomthelela ekwenzeni izinga lokuphulukiswa kwesilonda futhi kuncishiswe ukwakheka kweglugeni, ngokusho kocwaningo. Ngaphandle kwamaprotheni anele, inqubo yokuphulukisa inxeba kuthiwa yonakaliswa kakhulu.
- Izifo - amasosha omzimba wakho asebenza kahle ngokudla okunamaprotheni okwanele. Ukuntuleka kwamaprotheni kuboniswa ukuthi kuphazamise isimiso sakho somzimba omzimba. Ngaphandle kwesistimu ye-immune enempilo, ingozi yakho yokutheleleka iyanda futhi ikhono lokulwa nokutheleleka liyehla.
Ngingabandakanya kanjani amaprotheni amaningi?
Ukuze silondoloze umzimba ophilile, ukudla okunamaprotheni okwanele kubalulekile. Lokhu akusho ukuthi kukhona okungcono kakhulu, futhi akusho ukuthi ukudla amaprotheni engeziwe kungakha imisipha, hhayi amafutha omzimba, kusho uDkt. Katz.
Yini enconywayo idla amaprotheni anele ukusekela amangqamuzana omzimba wakho, isakhiwo, nokusebenza. Le mfuneko izohluka kumuntu ngamunye.
Kunezimo lapho amaprotheni aphansi okudla angase abe nokukhathazeka. Lokhu kuyiqiniso ikakhulu kwabanye asebekhulile nalabo abavimbela ukudla kwabo kakhulu. Kulezi zimo, ukudla kwamaprotheni kwanda kalula futhi inqubo elula.
Amaprotheni afakiwe ezinhlobonhlobo zokudla kwezilwane nezitshalo. Ukukhetha imithombo yamaphrotheni enomsoco futhi kunconywa impilo enempilo nokuqina. Isazi sokudla, uCaroline Passerrello uncoma okulandelayo:
- Hlela ukudla ukuze ube nama-gramu angama-20 kanye nokudla okulula okumele ube nama-gramu angu-10 amaprotheni (ama-3 amaunyo webele yenkukhu ephekwe ine-21 amagremu amaprotheni).
- Yidla amaprotheni aphakeme kakhulu njenge-quinoa.
- Khetha ama-noodle asekelwe kubhontshisi esikhundleni se-pasta esekelwe ngokolweni.
Ngingayithola Iprotheyini Enganele Ukudla Ukudla Okusekelwe Ezitshalo?
Ukudla isitshalo esisekelwe isitayela esidumile. Ucwaningo oluthile lubonise ukudla okutshalwe ezitshalweni kunikeza izinzuzo eziningi zezempilo. Enye yezinganekwane ezivame kakhulu zokudla kwemifino noma ezitshalweni ezitshaliwe ukuthi awukwazi ukuthola amaprotheni ananele ekudleni kwakho. Enye inganekwane ithi kufanele ubhangane namaprotheni okutshala ukuze uthole wonke ama-amino acids ukwenza iphrotheni ephelele . Ucwaningo lwamanje lubonisa ukuthi ungathola amaprotheni anele uma udla izinhlobo ezihlukahlukene zokudla kwezitshalo phakathi nenkathi yosuku futhi ukuhlanganisa akudingekile.
Ngokusho kwe-American Dietetic Association (ADA), ukudla okusekelwe ezitshalweni noma ezitshalweni zemifino kungaba nokudla okunomsoco futhi kunelungelo kubo bonke abantu, kubandakanya abadlali. Okulandelayo luhlu oluhle lwemithombo yamaprotheni asekelwe ezitshalweni ukufaka phakathi kokudla kwakho:
- Amalenti
- I-Quinoa
- Tofu
- Ubhontshisi omnyama
- Imbewu yenhlanzi
- Ama-alimondi
- Oats
Amanye amathiphu wokukhetha amaProtheyini
Ngokusho koMnyango Wezolimo wase-United States (i-USDA), ukudla kwamaprotheni kuncike eminyakeni yobudala, ubulili, kanye nezinga lomzimba. Babuye basikisela ukuthi abaningi baseMelika badle amaprotheni anele kodwa badinga ukwenza okukhethiweyo okuhlukeneyo nokunye okunye kwalokhu kudla.
Izeluleko ezilandelayo zokukhetha amaprotheni ezivela ku-USDA zizosiza:
- Khetha inyama enamafutha noma ephansi yezinkukhu nezinkukhu.
- Khetha izinhlanzi zasolwandle eziphezulu ema-fatty acids ama-omega amathathu kufaka phakathi i-salmon, i-trout, i-sardines, ne-anchovies.
- Gwema inkukhu entsha, i-turkey, kanye nengulube eye yathuthukiswa ngesisombululo esine-usawoti.
- Khetha amantongomane nezinhlamvu ezingavunyelwe ukugcina insimu yokudla ephansi.
( Ngokuvamile, inyama eyodwa, inyama yenkukhu noma inhlanzi, i-¼ indebe ebhontshiwe, iqanda elingu-1, isipuni 1 se-peanut butter, noma i-½ ounce yamantongomane noma imbewu ingabhekwa njenge-1 ounce elilingana ne-Protein Foods Group )
Izwi elivela
Ukuntula kwamaprotheni okuyiqiniso akuvamile kubantu base-United States kodwa kunezigaba ezingezansi. Amaprotheni ayadingeka kuwo wonke amaseli kanye nezicubu zomzimba futhi uma kuncane kungaphazamisa ukusebenza komzimba. Ukwengeza amaprotheni ekudleni kwakho kuyindlela elula futhi kutholakale ngokufaka ukudla okunhlobonhlobo okuvela kuzo zonke izitshalo noma izilwane. Izidingo zamaprotheni ezinconyiwe zihlukahluka kumuntu ngamunye kuye ngokuthi ubudala, ubulili, namanqanaba omsebenzi womzimba. Ukuthola amaprotheni okwanele kungatholakala ukudla ukudla okusekelwe kwisitshalo (vegan) noma ukudla okubandakanya kokubili imithombo yamaprotheni emifino nezitshalo.
> Imithombo:
I-Backx EM ne-al. Amaprotheni ayilondoloze futhi alondoloze ukugcinwa kwamandla omzimba ngesikhathi sokuvinjelwa kwamandla kubantu abadala asebekhulile. I-International Journal of Obesity. 2016
> Douglas Paddon-Jones et al. Amaprotheni nokuguga okunempilo. I-American Journal of Clinical Nutrition. 2015
> Geisler C, Prado CM, uMüller MJ. Ukungafaneleki Kwezincomo Zesisindo Sezinyathelo Zomzimba We-Provident Protein Intake -Izici ezivela kuHlelo Lokuhlaziywa Kwemzimba. I-Journal of Nutrients. 2017
> Guoyao Wu. Ukudla kwamaprotheni okudla kanye nokuphila komuntu. Journal of Food and Function, 2016
> Henley EC et al. Ukubaluleka kwamaprotheni okudla empilo yabantu: ukulwa nokuntuleka kwamaprotheni e-Afrika engaphansi kweSahara ngokusebenzisa ama-transgenic okusanhlamvu. Intuthuko ekuPhenyweni kokuPhepha nokuKondla. 2010