Ese ukunda siporo? Cyangwa uri umuntu ugerageza kugira ubuzima bwiza kandi ufite imbaraga? Hanyuma ushobora kumva ijambo 'poroteyine' igihe cyose. Bamwe bavuga ko ugomba kurya poroteyine nyinshi, abandi bakavuga ko atari nziza. Inkuru nyayo ni iyihe? Ni iyihe kamaro poroteyine ku mibiri yacu? Reka tubiganireho mu magambo yoroheje uyu munsi.
Kuki poroteyine ari ingenzi cyane ku mubiri wacu?
Mu magambo make, poroteyine ni inkingi y'ibanze y'umubiri wacu. Tekereza umubiri wawe nk'inzu. Poroteyine ni inkingi y'iyi nzu. Hari ubwoko burenga 10.000 bwa poroteyine mu mibiri yacu, kuva ku ngingo kugeza ku mitsi, ingingo, amagufwa, uruhu, n'umusatsi.
Si ibyo gusa, poroteyine ikora izindi nshingano nyinshi z'ingenzi:
- Gutanga ingufu: Poroteyine ni ingenzi mu gukora ingufu umubiri wacu ukeneye.
- Gutwara ogisijeni: Bifasha gutwara ogisijeni mu maraso mu mubiri wose.
- Kurinda indwara: Poroteyine ifasha mu gukora uturemangingo dufasha kurwanya mikorobe zinjira mu mibiri yacu. Inatuma uturemangingo twacu tugumana ubuzima bwiza kandi ikadufasha gukora uturemangingo dushya.
- Bifasha mu kugabanya ibiro: Kurya ibiryo bikungahaye kuri poroteyine bituma wumva uhaze, bigabanya inzara kandi bigafasha mu kugabanya ibiro by'umubiri.
Dukeneye poroteyine zingana iki ku munsi?
Iki ni ikibazo abantu benshi bibaza. Bigenda bite iyo tudafite poroteyine ihagije? Ingirabuzimafatizo z'umubiri wacu zitangira kwangirika, cyane cyane imitsi, ishobora gucika intege no kugabanuka .
Ariko, nk'uko bivugwa, "Kurya byinshi cyane ni bibi." Iyo mvugo ireba na poroteyine. Iyo ufashe poroteyine nyinshi kuruta izo ukeneye, umubiri wawe ntuzashobora kuzikoresha. Hanyuma, iyo poroteyine y'inyongera ishobora kubikwa mu mubiri nk'ibinure.
Muri make, poroteyine igomba kuba hagati ya 10% na 35% by'ibirori byose dukoresha buri munsi. Niba ukora imyitozo ngororamubiri (urugero: gusiganwa ku magare, guterura ibyuma, kwiruka), ushobora gukenera karori nyinshi, ariko ibyo ukeneye muri poroteyine bigomba kuguma muri urwo rwego.
Nyuma y'imyaka 40, imitsi yacu itangira gutakaza gato. Mu buvuzi, ibi byitwa sarcopenia . Niyo mpamvu ushobora gukenera poroteyine nyinshi uko ugenda usaza. Niba ufite umubyibuho ukabije, inama nziza ku mubare wa poroteyine ugomba kurya ku munsi ni ukuva kwa muganga wawe cyangwa inzobere mu mirire .
Imbonerahamwe iri hepfo ishobora kuguha igitekerezo cy’ingano ya poroteyine ukeneye ku munsi.
| Itsinda ry'imyaka | Ingero z'ibyo poroteyine ikenera buri munsi |
|---|---|
| Abana bari munsi y'imyaka 4 | Hafi igi 1 cyangwa 1/4 cy'igikombe cy'inkoko zitetse. |
| Abana bari hagati y'imyaka 4-8 | Ikintu nk'amagi 1-2, agace gato k'ifi, cyangwa igikombe cya 1/2 cy'inkeri zitetse. |
| Abana bari hagati y'imyaka 9-13 | Ibintu nk'igice cy'inkoko, amagi 2, cyangwa ikirahure cy'amata. |
| Abana bato n'abantu bakuru | Ni ngombwa kurya uruvange rw'ibikomoka kuri poroteyine bitandukanye buri munsi, nk'amafi, inkoko, amagi, ibikomoka ku mata, n'ibinyamisogwe (ibishyimbo, ubunyobwa). |
Ni ubuhe bwoko bwiza bwa poroteyine?
Dushobora kubona poroteyine mu buryo bubiri bw'ingenzi: poroteyine y'inyamaswa na poroteyine y'ibimera. Byombi ni ingenzi cyane ku mibiri yacu.
| Inkomoko ya poroteyine | Ingero |
|---|---|
| Poroteyine y'inyamaswa |
|
| Poroteyine y'ibimera |
|
Nubwo warya poroteyine ikomoka ku bimera gusa, ushobora kubona poroteyine yuzuye umubiri wawe ukeneye. Icy'ingenzi ni ukurya poroteyine zitandukanye zikomoka ku bimera kugira ngo ubone aside amine zose umubiri wawe ukeneye.
Icy'ingenzi cyane: Gabanya poroteyine urya ku nyama zatunganyijwe nka sosiso, bacon, na meatballs uko bishoboka kose. Ibi bishobora kuba birimo ibintu bitameze neza.
Ukuri ku 'Indyo ifite Poroteyine nyinshi'
Ushobora kuba warumvise indyo zimwe na zimwe zivuga ko zigufasha kugabanya ibiro, nka Atkins Diet na Ketogenic Diet . Izi ndyo zigabanya karubohidrati (inyama) kandi zikongera poroteyine n'ibinure urya.
Ubushakashatsi bwerekana ko izi ndyo zishobora kugufasha kugabanya ibiro mu gihe gito. Ariko ikibazo nyamukuru ni uko abantu benshi bigora gukurikiza ubwo bwoko bw'indyo igihe kirekire.
Nanone, iyo twibanda kuri poroteyine n'ibinure gusa kandi tukagenzura indyo yacu, dushobora kubura izindi ntungamubiri z'ingenzi (vitamine na myunyungugu) umubiri wacu ukeneye. Ibi bishobora gutera ibibazo bitandukanye by'ubuzima.
- Umunaniro
- Umutwe
- Kuzungera
- Uruhu rubi mu kanwa
- Impatwe
Kubwibyo, ni ngombwa cyane kuvugana na muganga wawe mbere yo gukurikiza indyo iyo ari yo yose yihariye. Ashobora kuguha inama nziza ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Poroteyine ni nk'amatafari yubaka inzu. Poroteyine ni ingenzi mu kubaka no kubungabunga imitsi, ingingo, uruhu n'umusatsi mu mubiri wacu.
- Si byiza kurya poroteyine nyinshi, kandi si byiza kurya bike cyane. Kurya indyo yuzuye ni cyo kintu cy'ingenzi cyane.
- Dushobora kubona poroteyine mu biribwa by’inyamaswa nk’amafi, inkoko n’amagi, ndetse no mu biribwa by’ibimera nk’intango, ubunyobwa, ibishyimbo bibisi n’amakashe.
- Gabanya inyama zatunganyijwe nka sosiso uko bishoboka kose.
- Ntugakurikize indyo irimo poroteyine nyinshi ureba kuri interineti kugira ngo ugabanye ibiro nta nama za muganga. Vugana na muganga wawe ku kintu icyo ari cyo cyose.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.