Ungakanani amaprotheni owudinga usuku ngalunye uma sisebudala?
Amashalofu asetshenziswayo agcwele imikhiqizo efaka imithwalo yamaprotheni awo, emiphakathini yamandla, okusanhlamvu, ngisho ne-pasta. Kodwa ingakanani amaprotheni oyidingayo ngempela ngosuku? Futhi uma ulandela ukudla okusekelwe ekutsheni ukuguga, ungathola yini lokhu okondla okuyisisekelo?
I-Protein Primer
Amaprotheni yisidakamizwa esibalulekile, futhi sidinga ukukuthola ekudleni nsuku zonke ngoba imizimba yethu ayigcine njengamafutha nama- carbohydrate .
Amaprotheni asetshenziselwa ukwakha nokugcina imisipha, amathambo nesikhumba. Yenza futhi ama-enzyme alawula izinqubo zamakhemikhali ezigcina sisaphila. Izinkulungwane zamaprotheni ziyasebenza emizimbeni yethu nsuku zonke, ezakhiwe eziqhingini zokwakha amaprotheni okuthiwa ama-amino acids. Ama-amino acids umzimba wethu awukwazi ukwakhiwa abizwa ngokuthi ama-amino acids ebalulekile.
Zingakanani Amaprotheni Okufanele Sithole Usuku Lunye?
Ukuvumelanisa jikelele phakathi kwama-ejensi ezempilo, kuhlanganise ne-US Institute of Medicine, i-Health Canada, ne-World Health Organization, ukuthi izidingo zamaprotheni nsuku zonke kubantu abadala zisekelwe esisindo somzimba. Imikhombandlela yabo yamaprotheni inikezwa njenge-math equation: 0.8 g amaprotheni ngalinye kilogram yesisindo somzimba ngosuku ngosuku kubantu abadala abangaphezu kweminyaka engama-20. Ngokwefomula, umuntu olinganisa amapounds angu-150 udinga okungenani ama-gramu angu-55 weprotheni ngosuku ngalunye:
0.8 g amaprotheni x 68 kg (150 lb) = 55 g weprotheyini yansuku zonke
Ngokusho kukaCarol Greenwood, uProfesa eMnyangweni WezeMpilo eNyuvesi yaseToronto, abantu abadala abangaphezu kweminyaka engama-20 kufanele bahlose ukuthola phakathi kuka-60-70 g weprotheyini ngosuku ngalunye. Isifuba senkukhu sinama-30 g; indebe yehafu yogurt yamaGriki cishe 15 g.
"Lezi zincomo zenziwe ngamabhodi aneluleka, esekelwe kwisayensi yamanje," ungitshela.
"Ngokuvamile, eNyakatho Melika, abantu badla ukudla okuningi okunamaprotheni futhi amaprotheni adinga uhlobo lokuzinakekela ngokwabo. Ngisho nama-junki okudla okusheshayo angase angadli kahle impilo futhi angadla amanoni amaningi kakhulu, kodwa namanje ngokuvamile ukuthola imithwalo yamaprotheni. "
Imithombo Engcono
Imithombo yamaprotheni ezinjengezinhlanzi, izinkukhu, nobisi ngokuvamile ihlinzeka zonke amino acid ezibalulekile. Imithombo yemifino njengebhontshisi kanye nemifino ngokuvamile ayinalo i-amino acids ebalulekile noma ngaphezulu, ngakho ukuthola uhla olubanzi lwezinto ezinamaprotheni ezinjengelayisi nobhontshisi noma izitshalo kanye nezinhlamvu ngaphezu kokutholakala kwemithombo yezilwane kungcono kakhulu.
"Njengoba nje ungayitholi yonke imfuyo yakho ngokudla okumbalwa, akufanele uthembele emithonjeni eyodwa noma emibili yamaprotheni," kuxwayisa u-Greenwood. "Yidla izilwane ezihlukahlukene nezitshalo eziqukethe amaprotheni, futhi namanje, zama futhi ulandele ukudla okunomdabu waseMedithera ocebile izithelo nemifino."
Ngubani osemngeni wokuthola amaprotheni amancane kakhulu?
U-Greenwood uxwayisa ukuthi kunamaqembu amabili abantu abadala abangase bangatholi amaprotheni aneluku ngalunye: abadala ( ikakhulukazi labo abangaphezu kweminyaka engu-70 ), kanye ne-dieters.
"Kwakujwayele ukuthi i-.8 g / kg / day formula yeprotheyini yansuku zonke yelulekwa kuwo wonke umuntu omdala, kodwa ucwaningo lwamuva luveza ukuthi abantu asebekhulile - abaneminyaka engaphezu kwengu-70 ubudala - abaphumelele kakhulu ekusebenziseni amaprotheni ukudla abadlayo.
Lokhu kusho ukuthi bangase banganelisi, ngisho noma badla isilinganiso esifanayo usuku ngalunye njengoba benza lapho besencane. "
Uthi, ukulungiswa, kungenxa yabantu abadala kuleyo minyaka yobudala engaphezu kuka-70 ukushintsha ukusetshenziswa kwabo phezulu kuya ku-1 g / kg / ngosuku - okukhulisa izidingo zansuku zonke zabantu abadala abadala abangaba ngu-150 kuya kwangu-68 g ukusuka 55 g.
Abantu abadala asebekhulile abanesifiso esinciphile (kanye ne-dieters ehlose ukuvimbela amakholori) kumele baqaphele amaprotheni abo, kusho uGreenwood. Uthi kanye nekhalori yansuku zonke idilika ngezansi kwe-1200, kulula ukuphumula ukudla kwakho kwamaprotheni.
Zihlanganise Namaprotheyini Uma Uneminyaka engaphezulu kuka-70
Abantu abadala asebekhulile badla ukudla amaprotheni kuphela ngesidlo sasemini noma isidlo sakusihlwa, kodwa uGreenwood uxwayisa ukuba neprotheyini kukho konke ukudla.
"Akuyona indlela abantu abaningi asebekhulile abadla ngayo," esho. "Bakhetha ukuthi babe ne-toast kanye ne-jam yokudla kwasekuseni, kodwa kuwumqondo omuhle ukwengeza iqanda noma i-yogurt, ukuthola amaprotheni ngesikhathi sokudla. Abantu abadala asebekhulile kudingeka banciphise iwindi lesikhathi phakathi kokudla kwamaprotheni uma kuqhathaniswa nabantu abasha . "
Ungayithola I-Protein Eningi?
Ngokusho kwe-US Institute of Medicine, akukho mkhawulo ophephile ophezulu wamaprotheni oye wathathwa kulolu cwaningo; okungukuthi, aziwa ukuthi amaprotheni amaningi kangakanani. Kodwa-ke, ososayensi abanomsoco onjengeGreenwood baxwayisa ngokuthi ukuthembela kakhulu kumaprotheyini ekudleni kwakho - njengamanye ama-carbohydrate fad diet - kungaholela ekusetshenzisweni kokunye kokudla okufana nezithelo nemifino enempilo, nawo onke amavithamini, amaminerali nezinye izifo -kubheke izakhi ezifana ne-fibre eziqukethe.
Ngaphezu kwalokho, uthi, inkinga kungaba yilokho okuza neprotheyini.
"Imithombo yamaprotheni enjengezinkuni ezicutshungulwe ngokuvamile iqukethe ukudla okuningi okunama-sodium nokubomvu kaningi kunamanani amaningi aphelele, okubili okuhlobene nezifo zenhliziyo nesifo somfutho wegazi ophezulu."
Okokugcina, ukudla okudla okunamaprotheni kuhlotshaniswa ne-gout, uhlobo olubuhlungu kakhulu lwe-arthritis lapho i-uric acid crystals ifakwa khona kumajoyini.
Ngezansi:
Ukuthola amaprotheni okwanele usuku ngalunye kungakusiza ugcine ubuhlungu obunamafutha, futhi kuzokushiya uzizwe unelisekile kakhulu, njengoba ukudla okunamaprotheni okunomsoco okuvame kakhulu kunalokho okuphezulu kuma-carbohydrate. Kodwa-ke, kungenzeka ukuthi usuvele uthola amaprotheni okwanele ekudleni kwakho kwansuku zonke ngaphandle kwesidingo sokudla noma ukudla okuqinisekisiwe-naphezu kokumangalelwa kwemakethe okuphambene nalokho.
Imithombo:
I-Campbell WW1, uJohnson CA, uMcCabe GP, uCarnell NS. "Izidingo zamaprotheni ezidakamizwa zabantu abadala nabancane." I-Am J Clin Nutr . 2008 Nov; 88 (5): 1322-9.
http://ajcn.nutrition.org/content/88/5/1322.full.pdf
UCarol Greenwood, uProfesa. Umnyango Wezesayensi Yezokudla, University of Toronto. Ingxoxo eyenziwe ngocingo April 1, 2014.
Izindleko Zokudluliswa Kwezidakamizwa (i-DRIs): Izinhloso Eziphakanyisiwe Zabantu, Amacronutrients. IBhodi Yokudla Nezokudla, i-Institute of Medicine, i-National Academy Guidelines.
http://www.dsld.nlm.nih.gov/dsld/docs/Dietary_Reference_Intakes_Recommended_Intakes_for_Individuals.pdf
UDonald K Layman. Izinkombandlela Zokudla Kufanele Zibonise Ukuqonda Okusha Ngezidingo Zamaprotheni Adala. I-Nutr Metab (Lond) . 2009; 6:12.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2666737/
Elango R1, Humayun MA, Ball RO, Pencharz PB. Ubufakazi bokuthi izidingo zamaprotheni ziye zahlulwa kakhulu. Ukwelashwa kweMetab we-Curr Opin Clin . 2010 Jan; 13 (1): 52-7.
Imai, Eri; U-Hirose, uTakuo; Asayama, Kei; Imai, Yutaka; Ohkubo, Takayoshi; Tsubota-Utsugi, Megumi, et al. "Ukutholakala Kwezilwane Zamaprotheni Kuhlanganiswa Nekhono Eliphakeme Lokusebenza Emadodeni asebekhulile: Isifundo se-Ohasama." Umagazini we-American Geriatrics Society 03/2014, uMqulu 62, Issue 3, iphe. 426 - 434.
UJohn D Bosse noBrian M Dixon. Iprotheyini Yokudla Kwe-Weight Management: i-Protein Proposition Proposing Spread and Change Changes. I-Nutr Metab (Lond) . 2012; 9: 81.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509388/
Amaprotheni kanye nezidingo ze-amino acid ekudleni komuntu. Umbiko we-FAO / WHO / UNU ukubonisana ochwepheshe, okulungiselelwe yi-World Health Organization, Ukudla Nezolimo Inhlangano YeZizwe Ezihlangene, ne-United Nations University. 2007.
http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
Amaphrotheni Ekudleni. I-US National Institute of Health Information Sheets Sheet.
https://medlineplus.gov/ency/article/002467.htm