Uma unesifo se-vegan, noma "imifino eqinile," ungase ufune ukubhekelela ngokucophelela izinhlobo zemithombo yamaprotheni oyidlayo ngoba ukudla okuningi okusetshala izitshalo kungamaprotheni angaphelele. Ukungapheleli akusho ukudla okusekelwe ezitshalweni kungaphansi kwamaprotheni, ungathola amaprotheni amaningi kusuka ezitshalweni, kodwa cishe zonke izimila ezisekelwe ezitshalweni ziphansi kwesinye noma ngaphezulu kwamamino acid abalulekile umzimba wakho okudingeka uthuthuke.
Kungakanani inkinga lokhu futhi yini i-vegan engayenza?
Kungase kuzwakale kubi, kodwa uma nje udla izinhlobo eziningi zamaprotheni nsuku zonke uzobe uhamba kahle. Ukuhlanganiswa kwemithombo yamaprotheni ehlukene kuzogcina ekuqinisekiseni ukuthi uthole ukutholakala okuphelele kwazo zonke amino acid nsuku zonke.
Okokuqala, i-Amino Acid Chemistry encane
Masikhulume ngama- amino acids ngomzuzu. Ama-amino acids yizakhi zokwakha amaprotheni. Umzimba wakho udinga ukuba benze izakhiwo zamaphrotheni ezakha nokugcina izicubu emzimbeni wakho.
Kunezinhlobo eziningi ze-amino acid; Zonke zinezakhiwo ezifanayo kodwa zihlukaniswa ngamaketanga abo ohlangothini. Zonke amaprotheni, kungakhathaliseki ukuthi zivelaphi ukudla, zakhiwa amino acid. Kodwa inombolo kanye nokuhlelwa kwama-amino acids okwenza i-rump yenkomo noma ubhontshisi be-navy ahluke kulabo abakha izingxenye zomzimba wakho.
Uma udla ubhontshisi noma ubhontshisi obhakabhile (noma noma yini equkethe noma yikuphi amaprotheni, ngisho nenani elincanyana), uhlelo lwakho lokugaya luyaluphululela libe ama-amino acids aluthola emzimbeni wakho wegazi.
Ukusuka lapho, ama-amino acids asetshenziselwa ukwakha amaprotheni akwenza imisipha yakho, izitho nezinye izicubu eziningi.
Buyela ku-Essential Amino Acids
Akuzona zonke amino acid ezidingekayo. Umzimba wakho ungenza ama-amino acids amaningi emanzini asele ase-amino acids ambalwa kanye nezinye izinto ezibonakalayo ezitholakala emzimbeni, kodwa kunezinye amino acid ezingakwazi ukukhiqiza umzimba.
Lezi amino acid zibizwa ngokuthi ama-amino acids ebalulekile ngoba kufanele uzidle.
Lawa amino acid abalulekile:
- Histidine
- Isoleucine
- Leucine
- Lysine
- I-Methionine
- I-Phenylalanine
- Threonine
- I-Tryptophan
- Valine
Ama-proteine ezilwane aqukethe wonke ama-amino acids abalulekile, ngakho abizwa ngokuthi amaprotheni aphelele. Uma u-ovo-lacto-yemifino (amaqanda kuphela noma imikhiqizo yobisi), ungathola amaprotheni aphelele uma udla amaqanda noma imikhiqizo yobisi.
Amaprotheni okutshala ahlukile kakhulu. Isitshalo ngasinye odlayo sinomlando ohlukile we-amino acid. Isibonelo, okusanhlamvu nokusanhlamvu kuncane kakhulu ku-lysine. Ngaphansi kakhulu kangangokuba abakwazi ngisho nokubhekwa njengomthombo we-lysine. Uma nje udla okusanhlamvu nokusanhlamvu, ngeke uthole i-lysine eyanele, futhi lokho kubi.
Kodwa-ke, ama- legumes afana nama-peanuts, i-peas, ubhontshisi owomile nama-lens aqukethe okuningi kwe-lysine. Ehlangothini lwe-flip, ama-legumes awawona imithombo emihle ye-tryptophan, i-methionine, ne-cystine, kodwa lawo ma-amino acids atholakala ezinhlameni nasezinhlamvu. Uma nje udla okusanhlamvu nezinye izithelo zomzimba, uzothola ezinye ze-amino acid ebalulekile.
Izinhlamvu nezitshalo zibizwa ngokuthi amaprotheni ahambisanayo ngoba uma uwahlanganisa, uthola zonke amino acid ezibalulekile.
Amantongomane kanye nembewu nazo ziyahambisana nezitshalo ngoba ziqukethe i-tryptophan, i-methionine, ne-cystine.
Akudingeki udle amaprotheni ahambisanayo ngaso sonke isikhathi esidlweni. Uma nje uthola izinhlobo ezahlukene zamaprotheni ngosuku lonke, uzothola amanani amaningi aminodi ngayinye. Kodwa, uma kwenzeka unesithakazelo, nansi ezinye zezindlela zokuhlanganisa amaprotheni akho ahambisanayo.
Izinhlamvu nezitshalo:
- Ubhontshisi omnyama nelayisi
- I-pasta nama-peas
- Isinkwa sonke sikakolweni kanye nebhotela le-peanut
- Isobho sebhontshisi kanye nabaqaphi
Amantongomane kanye nembewu kanye nemifino:
- Amantongomane agwetshiwe, imbewu, namanqamu
- I-Hummus (i-chickpeas ne-tahini)
- Ama-lentile nama-alimondi
I-Soy yiprotheni eyodwa yezitshalo equkethe zonke amino acid ezibalulekile.
Futhi ungumthombo omuhle wamafutha enempilo nama phytochemicals (izitshalo zamakhemikhali ezingase zibe kuhle kuwe). Kuvame ukusetshenzwa njenge-tempeh noma i-tofu, kanti ubisi lwe-soy yiyona ethandwayo ethandwa esikhundleni sobisi. I-Amaranth, i-quinoa, i-hempseed, ne-chia nayo iphinde iphelele amaprotheni, ngakho-ke ukwengeza noma yikuphi kwalokhu kokudla, kanye nokuhlanganiswa kwamanye amaphrotheyini akho, kuzokusiza uthole zonke amino acid zakho ezibalulekile zihlangana nsuku zonke.
> Imithombo:
> Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
> Smolin LA, Grosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.