Uma uneminyaka engaphezulu kwezingu-70 futhi ngokuvamile une-toast kanye ne-jam yokudla kwasekuseni, ungase ufune ukungeza ingxenye yamaprotheni ekudleni kwakho. Nakuba ukukhishwa kwamaprotheni ekudleni kwasekuseni kuwumqondo omuhle nganoma yisiphi isikhathi, ucwaningo olusha lubonisa ukuthi ukudla isidlo esifanele samaprotheni nsuku zonke (futhi ngesikhathi esifanele) kubaluleke nakakhulu ukugcina impilo enhle uma ungaphezu kuka-70 .
Ngenkathi abantu abaningi behlangana kalula ngokunconywa kwansuku zonke kwansuku zonke amaprotheni ekukhuleni komuntu osemncane kanye nobudala obuphakathi, njengoba uhamba phambili eminyakeni engaphezu kwengu-70, umzimba wakho ungase uphumelele ekusebenziseni amaprotheni ekudleni okudlayo. Lokhu kusho ukuthi ngisho noma udla inani elilinganayo njengoba wenza eminyakeni engu-50, kungenzeka ukuthi awutholi amaprotheni anele manje.
Ungakanani Amaprotheni Okudingayo?
Ngenkathi iziqondiso ezijwayelekile zabantu bonke abadala zisetshenziselwa ukuncoma ukudla ama-0.8 g weprotheni kuwo wonke ama-kilogram wesisindo somzimba ngosuku (0.8 g / kg / ngosuku), uCarol Greenwood, onguchwepheshe wezokudla okunomsoco eNyuvesi yaseToronto, ukhuluma ngokudla okwakamuva ucwaningo olubonisa ukuthi abantu abangaphezu kweminyaka engu-70 kufanele bathole okungenani 1 g / kg / usuku lweprotheyini.
"Ngokwesilinganiso isilinganiso seminyaka engu-50 ubudala, ama-55-70 amagciwane amaprotheni usuku ngalunye," kusho u-Greenwood. "Kodwa idatha entsha idalula ku-0.8 g / kg / usuku kancane kancane kubantu abangaphezu kuka-70, ngakho-ke uhla lwamagremu angu-70-85 cishe luhlose okunempilo."
Kuthiwani Uma Ungenalo Nesidingo Njengoba Wayevame Ukuba?
Inselele kubantu abadala abadala ukuthi uma bekhula, umqondo wabo wokunambitheka uqala ukushintsha. Ngaphezu kwalokho, umqondo wokuphunga owohloka ungenza ngisho nokudla okuthandayo kube mnandi noma kungathandeki. Ngeke uzizwe uthanda ukudla okuningi, njengokubeka engcupheni yokungatholi izakhi ezanele.
Abantu abaningi asebekhulile nje abanalo isifiso ababenaso, "kusho uGreenwood. "Lokhu kuyiqiniso ngisho nakubantu abadala asebekhulile, abahlala emphakathini; abakwazi ukudla lokho abakwenzayo lapho beneminyaka engama-50. Njengoba ukudla kwabo kunqamuka, kunendawo encane yekhalori elingenalutho, ngakho kufanele baqaphele ukuba badle ngaphezulu amaprotheni kunalokho ayekujwayele ngisho noma angazifisi. "
Uma Udla Kube Kubalulekile NjengeKanjani
Okunye ukucabangela ukuthi udla kaningi kangakanani amaprotheni emini. Abantu abadala abasha bakwazi ukugcina amancane acids amancane (izakhiwo zamaprotheni) kusukela kwesinye isidlo kuya kwesinye, kodwa lokho kuguquka kubantu abaneminyaka engama-70 ubudala, ngokusho kukaGreenwood.
"Ubufakazi obusha buyasitshela ukuthi kubantu abangama-70 nangaphezulu, isikhathi samafasitela phakathi kokudla kwamaprotheni kufanele sibe mfushane kunabantu abasha. Akufanele uhlale unethemba lokuba ne-steak ye-dinner, bese ungenawo amaprotheni kuze kube sekuseni sakusihlwa kusasa. isidlo kufanele sibe nomthombo onempilo amaprotheni kuwo. "
Indlela Ongayithola Ngayo Amaprotheni amaningi
Imithombo yamaprotheni enempilo emincane ephansi ihlanganisa izinkukhu, izinhlanzi, ubisi, namaqanda. Ifuba le-inkukhu elingu-3 1/2 (i-100 g) lekhukhu liqukethe ama-gramu angu-30 amaprotheni; 1/2 indebe ye-cottage shizi, cishe amagremu angu-15.
I-yogurt yesiGreki-ukuhlanganisa okukhulu kwe-toast kanye ne-jam ekuseni-okunikezwayo mayelana namagremu angu-15 weprotheni engxenyeni yendebe. Iqanda elikhulu linikeza cishe amagremu angu-6 amaprotheni.
Imithombo esekelwe ezitshalweni zamaprotheni ifaka imbewu njengezinhliziyo ze-hemp (10 g weprotheni ku-30 g noma i-3 tbsp ekhonza), namantongomane ahlanganiswe nokuphila isikhathi eside kodwa hhayi ukuthi isisindo sokwemvelo naphezu kokukhula kwamakholori.
"Ngiyazi ukuthi akuyona indlela esivame ukudla ngayo amaprotheni wethu wansuku zonke," kusho uGreenwood. "Kodwa kufanele uhlose ukudla cishe amaprotheni wakho wesithathu kwansuku zonke kwasekuseni, kwasemini nasekuseni."
Ngaphansi
Njengoba usukhulile (ngaphezu kuka-70), ungase usebenze kangcono ekusebenziseni nokugcina amaprotheni ekudleni okudlayo.
Ukudla kwakho kunganciphisa, ngakho-ke kungadingeka wenze umzamo owengeziwe ukuthola izakhi eziwanele
Sula amaprotheni akho adle ngokulinganayo usuku lonke
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.
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.