Amaprotheni yi-macronutrient okusho ukuthi umzimba udinga inqwaba. Ibuye inike amandla amandla ezinzuzo zezempilo. Lokhu akusho ukuthi siyothenga amabhakede amaprotheni powder noma sigcwalise ifriji ngamakhilogremu enyama enomzimba. Ukudla kwamaprotheni kuhluke wonke umuntu ngokususelwa eminyakeni yobudala nokuqina komsebenzi womzimba wansuku zonke njengesibonelo.
Okuningi akuzona kangcono ngaso sonke isikhathi uma kuziwa ngokudla kwamaprotheni.
Ukudlula ngokweqile akudingekile ukugcina umzimba onempilo. Ngeshwa, ukuthengiswa kwamaprotheni kuye kwabangela abaningi bezimzimba zomzimba, abagijimi, nabantu abasebenzayo ukuba babambe ngaphezu kwemfuneko yansuku zonke. Nakuba wonke ama-macronutrients adinga ukubhekwa njengomzimba omuhle, kubalulekile ukuqonda ukudla kwamaprotheni kanye nomsebenzi wayo.
Umsebenzi Weprotheyini
Amaprotheni akhiwa ngethunge lama-amino acid anezinzuzo eziningi zezempilo emzimbeni wethu. I-molecule ngayinye yesiprotheni inomsebenzi othile wangaphakathi. Amaphrotheni anesibopho sakhiwo, umsebenzi, kanye nokulawulwa kwamangqamuzana omzimba, izicubu, nezitho. Kulula ukuqonda injabulo ezungeze amandla amaprotheni nesilingo sokukholelwa okungcono kuncono.
Amaprotheni iyisici esibalulekile kuwo wonke amangqamuzana omzimba womuntu. Izinwele zethu nezipikili zivame ukuhlanganisa i-macronutrient. Amaprotheni ayadingeka ukwakha nokulungisa izicubu, elawula ama-enzyme, ama-hormone, namanye amakhemikhali omzimba.
Amaprotheni anendima ebalulekile njengokwakhiwa kwamathambo, igazi, isikhumba, i-cartilage kanye nesisipha.
Amaphrotheni awagcinwa ngumzimba futhi angeke atholakale njengomthombo wamandla. Amanye ama- macronutrients ebalulekile ama-carbohydrate namafutha anika amandla okudingekayo ekuphileni nokuzivocavoca. Ngenxa yokuthi amaprotheni atholakala ngokuyinhloko ekudleni esikudlayo, abaningi bakholelwa ukuthi ukudla okuningi ngokweqile usuku lonke kuyisisombululo sokufaneleka komzimba.
Lokhu akulona iqiniso.
Izidingo zamaphrotheni
Izidingo zamaprotheni ngokuvamile aziqondi kahle ngenxa yezimangalo zokuthengisa eziphumelelayo zekhono layo lokudala ubunzima bomzimba obukhulu. Yilokho konke okuhle futhi okuhle, kodwa okumele kugcizelelwe kufanele kufakwe kwikhwalithi kanye nenani lamaphrotheni okwenziwa ngabanye.
Ukudla kwamaprotheni ngaphezu kwesabelo semali yansuku zonke kunconywa indaba ephikisanayo futhi ngaphansi kokubuyekezwa okuqhubekayo. Isikhundla esivela eKomidini ye-International Society of Sports Nutrition sincoma ukuthi "amaprotheni adla ama-1.4 - 2.0 g / kg / ngosuku abantu abasebenzayo abaphephile kuphela kodwa bangathuthukisa ukulungiswa kokuqeqeshwa ukuqeqeshwa." Ukugcizelela kwalesi sitatimende isekelwe kubantu abahlanganyela ngokuzivocavoca njalo futhi bedla ukudla okunomsoco okunomsoco okunomsoco. Ucwaningo lubuye lubonise abantu abakhuthele futhi abagijimi bangase bazuze ekungezelelwe amaprotheni engeziwe ukuze bahlangabezane nezidingo zamaprotheni nsuku zonke.
Hlangana Nezimfuneko Zakho
Izidingo zamaprotheni zizohluka uma umuntu ngamunye ecabangela indlela yokuphila ehlala phansi, esebenza njalo, kumdlali onzima. Wonke umuntu ufuna ukukholelwa ukudla amathani ezinkukhu, ukwehlisa amaprotheni ukugubha, nokudla amaprotheni amabhagi azokufaka imilenze emzimbeni.
Ukuphikiswa ukuphikiswa yilokho okwenza imisipha enomzimba kanye namaprotheni kunomsebenzi wokulungisa umonakalo. Kuyinto i-symphony yokuzivocavoca kanye nokudla okunamaprotheni okuhlangene okwenza ukukhula kwe-muscle kwenzeke.
Ngamunye wethu unendlela ehlukile yokuphila uma kuziwa ekusebenzeni ngokomzimba kusuka kwengane kuya endala. Ubudala obuhlukahlukene kanye nomsebenzi wokusebenza ngokomzimba kuchaza isabelo samanje nsuku zonke samaphrotheni. Njengamanje futhi ngokusho kwe-Institute of Medicine, isabelo sezinsuku zonke esiphakanyisiwe samaprotheni sibalwa usebenzisa amagremu ama-protein angu-kilogram ye-bodyweight. Umuntu wesilisa omdala ongeyena osebenzayo onamasisindo angu-160 angadinga ama-gram angu-58 kwiprotheni ngosuku.
Isibonelelo samanje nsuku zonke (RDAs) samantombazane angama-1.5grams amaprotheni, .8 kuya ku-1.5grams kwabasebekhulile, no-1.2 kuya ku-2.0 kubagijimi ngekhilimu ye-bodyweight.
Imithombo:
> Academy of Nutrition and Dietetics, amaprotheni kanye ne-Athlete - Ngakanani Okudingayo? , Alexandra Caspero, MA, RD, 12-10-14.
> I-International Society of Sports Nutrition. Ukuma Kwesikhundla: Amaphrotheni Nokuzivocavoca, uBill Campbell, uRichard B Kreider, 9-26-07.
I-US National Library of Medicine, amaNational Institutes of HealthTop of Form, Impumelelo yeProtheni Ukuthambekela Emandleni, Ukwakhiwa Kwemzimba kanye Nezinguquko ze-Endocrine Emandleni Amandla / Amandla Abadlali, ncbi.nlm.nih.gov, Jay R Hoffman, 12-13-06.