Isingeniso se-What, Why, and How of Protein
Kunezigaba ezintathu ezijwayelekile zokudla: amaprotheni, amafutha, ne- carbohydrate . Lesi sihloko sithinta amaprotheni. Sizoxoxa ngalokho okuyikho, ukuthi kungani uyidinga, ukuthi ungayithola kanjani, nokuthi ungakanani okudingayo ukuze uphile.
Okwenza Sidinga amaprotheni
Ngaphambi kokuba singene emininingwaneni yalokho amaprotheni akhona, masizithokoze ngokuqonda ukuthi yiziphi amaprotheni ezenzayo. Imizimba yethu isebenzisa amaprotheni ukwakha cishe yonke into.
Isikhumba, izinwele, imisipha, izitho, ngisho ne-hemoglobin egazini lakho lenziwe ngamaprotheni. Futhi lolu hlu luqhubeka: I-enzymes ephula ukudla nokukhishwa kwamakhemikhali emzimbeni kukhona amaprotheni. Amasosha omzimba wethu ancike kumaprotheni ukwenza ama-antibodies. Ama-protein molecules azisa ukudluliswa kwemilayezo emkhatsini wezinkinga ze-neurotransmitters ebuchosheni bethu. Futhi amahomoni amaningi, kuhlanganise ne-insulini namanye ama-hormone alawulayo, nawo amaprotheni.
Ngikugembula ucabanga ukuthi iphi amaprotheni? Ngivumele ngibe khona . Kodwa ngaphambi kokuba sihambe lapho, kufanele sifake isayensi encane ngokuthi iyiphi amaprotheni empeleni. Ama-molecule amaphrotheni akhiwa ngama-molecule amancane okuthiwa ama-amino acids. Kukhona ama-amino acid amabili angokwemvelo. Amanye amagama ongawajwayele yi-lysine, glutamine, ne-tryptophan. Uma udla ukudla okuqukethe amaprotheni, umzimba wakho uphula lawo maprotheni phansi bese uphinde uhlanganise ama- amino acids ukwakha izakhiwo zamaphrotheni ofuna ukuzenza.
Umzimba womuntu ungenza izinto eziyishumi nesishiyagalolunye zamamino acid ezidinga. Kodwa-ke, ama-amino acids ayisishiyagalolunye abizwa ngokuthi ama-amino acids ebalulekile ngoba kufanele athathwe ngokudla. Uma ukudla okukodwa kuhlinzeka konke okwesishiyagalolunye (yebo, kwakungaba ayisishiyagalombili) ama-amino acid abalulekile abizwa ngokuthi amaprotheni aphelele. Ukudla okuningi kunamanhla aphakeme amanye amino acid hhayi abanye.
Uma kunjalo, ukudla kumele kuhlanganiswe ukuze kuhlinzeke zonke amino acids ayisishiyagalolunye. Uma ukudla kuhamba ndawonye ukudala iphrofayli ephelele yeprotheyini kuthiwa amaprotheni ahambisanayo.
Imithombo yamaprotheni
Abantu abaningi bacabanga ngenyama uma becabanga ngamaprotheni. Futhi lokho kuyiqiniso. Inyama evela ezilwaneni zasendle, inhlanzi, nezinyoni yizo zonke ukudla okuphezulu kwamaprotheni . Noma kunjalo, amantongomane, imbewu, ubhontshisi kanye nemikhiqizo yobisi kukhona ukudla okuphezulu kwamaprotheni. Futhi okusanhlamvu konke okufana nelayisi ensundu , ukolweni wonke, i-quinoa, ibhali kanye ne-amaranth; kanti ezinye imifino, njenge-avocad namahlumela, ingaba imithombo ephawulekayo yamaphrotheni. Inyama, ubisi, namaqanda yiwona amaprotheni aphelele. Ukuze uthole amaprotheni aphelele, okusanhlamvu okuningi, amantongomane, imbewu, nemifino kufanele kuhlangane. Ilayisi namabhontshisi noma ummbila namabhontshisi yizibonelo ezidumile zamaprotheni anomgomo. Kumele uqaphele ukuthi akudingeki uthole zonke amino acid ezibalulekile ekudleni okulodwa. I-amino acids ayilondolozwe ngumzimba kodwa ihlala ikhona isikhathi eside ngokwanele ukuba isetshenziswe futhi ihlanganiswe usuku lonke. Njengoba kunemithombo eminingi yamaprotheni, ukudla ukudla okunempilo, okuhlukahlukeneko kunikeza amino acid okwanele kumuntu ojwayelekile-noma ngabe asebenzisa.
Ngakanani amaprotheni owawudinga
Abantu banezidingo ezihlukene zeprotheyini ngokuya ngobudala babo, usayizi wabo, amazinga abo omsebenzi nempilo.
Noma kunjalo, lezo zidingo azizona eziphakeme futhi azifani kakhulu, njengoba ezinye ze-hype ethandwayo ezungeze amaprotheni zingase ziholele umuntu ukuba akholelwe. I-USDA incoma ama-ounces angu-5.5 wamaprotheni kubantu besifazane abaneminyaka engu-19-30 ubudala. Kuwo wonke amanye amaqembu omama abesifazane, batusa ama-ounces ama-5. Kwabesilisa, ama-6.5 ama-oven angu-19-30 ubudala, ama-ounces angu-6 eminyaka engama-31-50 ubudala, nama-ounces angu-5.5 ngaphezulu kuka-51. Ama-ounces amahlanu angama-142 amagremu. Ama-ounces ayisithupha afana namagremu angu-170.
Ezinye izondlo zokudla kanye ne-World Health Organization (WHO) bakholelwa ukuthi ama-USDA aphezulu kakhulu. I-WHO ikhuthaza amagremu angu-8 amaprotheni kuwo wonke ama-20 lbs. kubantu abadala.
Ngalezo zindinganiso, owesifazane omdala unesisindo esingu-130 lbs. kwakuzodinga kuphela amagremu angu-52 amaprotheni - ngaphansi kwengxenye yale-USDA ephakamisayo. Indoda endala engama-180 lbs. kwakuzodinga ama-gramu angu-72. Futhi, ngaphansi kwengxenye. Ukungqubuzana phakathi kwe-USDA ne-WHO kungabonisa ukucindezelwa okukhethekile kwenzalo kulawo maqembu. Kunoma yiliphi izinga, umuntu angase agcizelele ukuthi izinombolo ze-USDA zisemaphethelweni aphezulu kwanoma yiliphi isilinganiso esilinganiselwe.
Njengokubhekisela, i-USDA inikeza imihlahlandlela elandelayo ngokuthi yikuphi ukukhonza ubukhulu obulingana nengxenye yamaprotheni: "Ngokuvamile, i-1 yen inyama, izinkukhu noma inhlanzi, i-¼ indebe ebhontshiwe, iqanda elingu-1, isipuni 1 sebhokisi le-peanut , noma i-½ u-ounce wamantongomane noma imbewu ungabhekwa njenge-1 ounce elilingana ne-Protein Foods Group. "
Amaprotheni nokuzivocavoca
Njengoba amaprotheni ayengumzimba wemisipha, umuntu angase acabange ukuthi labo abasebenzisa umzimba badinga amaprotheni amaningi, kodwa akunjalo. Okokuqala, kubalulekile ukwazi ukuthi amaprotheni akuwona uphethiloli oluthandayo lomzimba wokudla-i-carbohydrate. Amaprotheni abalulekile emva kokuzivocavoca ukulungisa nokwakha imisipha. Kodwa akuthathi amaprotheni amaningi ukwenza lokho-i-ounce noma amabili kubantu abaningi abaqhuba ngokulinganisela . Kulabo abahlanganyela ekuqeqeshweni okunamandla okuqinile noma abagijimi bokukhuthazela, isincomo singaphezu kokuphindwe kabili kwesiprotheni isidingo somuntu esijwayelekile. Funda mayelana namaprotheni okwakhiwa komzimba .
Izithako zeProtheni
Enye indlela yokwamukela amaprotheni ekudleni kwakho kungenxa yezingxenyekazi. I-Amino Acids ingatholakala efomini lepilisi, ngamanye amaprotheni amaningi. Okuthandwa kakhulu, noma kunjalo, amaprotheni aphuziwe avela kunoma yikuphi ukudla okuhlukahlukene. I-whey enamafutha (ebisi) amaprotheni athandwa kakhulu, njengamaprotheni amaningi. Kukhona futhi amaprotheni amapulisi ayenziwe kusuka ilayisi, amahlumela, ngisho ne-hemp. Abantu abaningi bathola amaprotheni ezongezwayo kalula ukugaya futhi bajabulele amaprotheni ama-podder ahlangene ngemisindo yezempilo njengendlela yokuthola umsoco ngaphandle kwenqwaba esiswini. Amaprotheni Shake Recipes
> Imithombo:
Haas, E. (1992) Ukuhlala unempilo ngokudla. I-Berkley: Ubuciko besidalwa
Holford, P. (2004) I-bible entsha yokudla okunomsoco weBhayibheli. Berkley / Toronto: Crossing Press
Ukudla komuntu wonke: amaprotheni, i-CDC.gov
USDA, Izinkombandlela Zokudla KwaseMelika 2011
USDA KhethaMyPlate.gov