Niba ujya muri siporo cyangwa ugerageza kugira ubuzima bwiza, ushobora kuba warigeze kumva ijambo 'poroteyine' igihe cyose, sibyo? Kugabanya ibiro, kubaka imitsi ... tuvuga kuri poroteyine kuri byose. Ariko se wari uzi ko hari ubwoko bubiri bwa poroteyine? Ni poroteyine y'inyamaswa na poroteyine y'ibimera. Uyu munsi, tugiye kuvuga ku itandukaniro riri hagati yabyo byombi, ibyiza n'ibibi, n'icyagirira akamaro umubiri wawe.
Poroteyine ni iki mu by'ukuri? Inkuru ya aside amine
Muri make, poroteyine ni inkingi z'ubwubatsi bw'imibiri yacu. Nk'uko amatafari akenewe kugira ngo hubakwe urukuta, poroteyine ni ingenzi mu kubaka ibintu byose biri mu mibiri yacu, harimo imitsi, imisemburo, na enzymes. Izi poroteyine zigizwe n'uturemangingo duto twitwa aside amine .
Tekereza aside amine nk'amasaro y'amabara menshi. Aya masaro afatanye kugira ngo akore ubwoko butandukanye bwa poroteyine. Umubiri wacu ukeneye ubwoko bugera kuri 20 bwa aside amine. Umubiri wacu ushobora gukora 11 muri zo. Ariko ubundi bwoko 9 ntibushobora gukorwa n'umubiri wacu. Tugomba kuyakura mu biribwa. Aside amine 9 dukeneye kubona mu biribwa yitwa "Aside amine z'ingenzi" .
"Poroteyine yuzuye" ni iki? Ni ukuvuga ko niba ibiryo birimo aside amine 9 zose z'ingenzi, biba ari isoko ya poroteyine yuzuye.
Amatsinda abiri y'ingenzi ya poroteyine: poroteyine z'inyamaswa n'iz'ibimera
Hari uburyo bubiri bw'ingenzi tubonamo poroteyine: ibiryo by'inyamaswa n'ibikomoka ku bimera. Hari itandukaniro rito mu ngano ya poroteyine muri ibi byombi. Reka turebe ibyo ari byo.
| Ibiranga | Poroteyine y'inyamaswa | Poroteyine y'ibimera |
|---|---|---|
| Ubwuzuye | Inyinshi muri zo ni "poroteyine zuzuye." Ibyo bivuze ko zirimo aside amine 9 zose z'ingenzi. | Inyinshi muri zo ni "poroteyine zituzuye." Zibura aside amine imwe cyangwa ebyiri z'ingenzi. (Ariko hari ibidasanzwe.) |
| Amasoko aboneka | Inyama (inkoko, inyama z'inka, ingurube), amafi, amagi, amata n'ibikomoka ku mata (yawurute, foromaje). | Ibinyamisogwe (ibishyimbo, ubunyobwa, ibishyimbo bibisi, soya), imbuto (ibishyimbo, ubunyobwa), ibinyampeke, imboga, nibindi. Quinoa, tofu, nibindi ni poroteyine yuzuye. |
| Intungamubiri z'inyongera | Irimo vitamine B12, vitamine D, icyuma cya heme, na zinc. | Ikungahaye kuri fibre, antioxydants, na phytochemicals. |
Ni izihe nyungu za poroteyine y'ibimera?
Ubwoko bwa poroteyine urya bushobora kuba ingenzi cyane kuruta ingano ya poroteyine urya. Hari inyungu nyinshi ku buzima zo gufata indyo ya poroteyine ikomoka ku bimera.
- Kurinda indwara z'umutima: Isuzuma ry'ubushakashatsi butandukanye ryagaragaje ko abantu bakurikiza indyo y'abarya inyama cyangwa abarya inyama bafite ibyago bike byo gupfa bazize indwara z'umutima ku kigero cya 30% ugereranyije n'abarya inyama. Ibi biterwa nuko ibiryo bikomoka ku bimera biri mu binure bike byuzuye, icyuma n'imisemburo.
- Kurinda kanseri: Indyo ikungahaye ku biribwa by'ibimera igabanya ibyago byo kurwara kanseri. Byagaragaye ko imiti ikomoka ku bimera ifasha mu kwirinda kanseri. Nanone, ibiryo by'ibimera bikungahaye kuri fibre, bifasha mu kugenzura ibiro by'umubiri no kubungabunga ubuzima bw'igogora.
- Kugabanya ibyago byo kurwara indwara yo mu bwonko: Kurya indyo yuzuye ishingiye ku bimera bishobora kugabanya ibyago byo kurwara indwara yo mu bwonko ku kigero cya 10%. "Indyo yuzuye ishingiye ku bimera" hano bivuze indyo irimo imboga nyinshi, ibinyampeke byuzuye, n'ibinyampeke bike, hamwe n'ibinyampeke bitonoye n'isukari yongewemo.
- Kwirinda Diyabete yo mu bwoko bwa 2: Abantu bishingikiriza ku biribwa bikomoka ku bimera bafite ibyago bike byo kurwara diyabete yo mu bwoko bwa 2 ugereranije n'abarya poroteyine nyinshi zikomoka ku matungo.
None se ni izihe nyungu n'ingaruka za poroteyine ikomoka ku nyamaswa?
Nubwo poroteyine y'ibimera ifite akamaro kanini, poroteyine y'amatungo si mbi cyane. Cyane cyane poroteyine y'amatungo ifite ibinure bike.Hari kandi inyungu zimwe na zimwe ku masoko. Urugero, ku bantu basimbuza inyama zitukura ibintu nk'inkoko n'amafi, ni:
- Ingaruka zo kurwara diyabete yo mu bwoko bwa 2 ni nke.
- Ingaruka zo kurwara indwara z'umutima ni nke.
- Ibyago byo kurwara kanseri y'amara, igifu, pancreas na prostate ni bike.
- Biroroshye kugenzura ibiro by'umubiri.
Ariko menya neza iyi ngaruka!
Igikuru ni uko kurya inyama zitukura (nk'inka, ingurube) n'inyama zatunganyijwe (nk'isosiso, bacon) buri gihe atari byiza cyane.
Ubushakashatsi bwakorewe ku bantu barenga 100.000 bwagaragaje ko kurya inyama zitukura nyinshi ku munsi bishobora kongera ibyago byo gupfa ku kigero cya 13%, kandi kurya inyama zitunganyijwe bishobora kongera ibyago ku kigero cya 20%.
Bityo rero, mu gihe uhitamo poroteyine y’amatungo, ni byiza kugabanya inyama zitukura n’inyama zatunganyijwe, ugashyira imbere inkoko, amafi, amagi n’amata.
Niba urya ibikomoka ku bimera gusa, tekereza neza kuri ibi bintu
Kugira ngo ubone inyungu zo kurya ibikomoka ku bimera, ugomba kurya ibikomoka ku bimera bitandukanye bifite ubuzima bwiza . Ibiryo byatunganyijwe byitwa "ibikomoka ku bimera" kandi birimo isukari n'ibinure byinshi ntabwo bizaguha intungamubiri ukeneye. Niba uri umuntu ukomoka ku bimera, ugomba kwitondera cyane intungamubiri zikurikira:
- Zinc
- Vitamine B12 - Iyi ntabwo iboneka cyane mu biryo by'ibimera.
- Poroteyine (ukoresheje ubwoko butandukanye)
- Kalisiyumu
- Vitamine D
Dore bimwe mu bintu ushobora gukora kugira ngo uhaze ibyo ukeneye mu mirire:
- Kora ubwoko butandukanye: Aho kurya ubwoko bumwe bw'imboga n'ibyatsi, ongeramo ubwoko butandukanye bw'ibinyamisogwe (ibishyimbo, ibishyimbo, amashaza, soya), imbuto n'ibinyampeke mu ndyo yawe. Muri ubu buryo, ushobora kubona aside amine ibura mu biribwa bimwe uyikuye ku bindi.
- Ibiribwa bikungahaye ku ntungamubiri: Nywa amata y'ibimera nka soya irimo kalisiyumu na vitamine D. Koresha ibiryo nk'umusemburo w'intungamubiri ufite vitamine B12 yongewemo.
- Imboga z'icyatsi kibisi: Imboga z'icyatsi kibisi nk'epinari, kale, n'imboga zo mu bwoko bwa collard ni isoko nziza ya calcium.
Ni byiza kuganira na muganga wawe mbere yo guhindura imirire yawe cyane cyane niba ufite ikibazo cy’uburwayi.
Ubutumwa bwo kujyana mu rugo
- Poroteyine igizwe na aside amine kandi ni ingenzi ku mubiri. Hari "aside amine 9 z'ingenzi" tugomba kubona mu biribwa.
- Poroteyine y'inyamaswa ikubiyemo izi aside amine 9 zose. Ariko, inyama zitukura n'inyama zatunganyijwe bigira ingaruka ku buzima.
- Poroteyine y'ibimera ni nziza cyane mu kwirinda indwara z'umutima na kanseri. Ariko kugira ngo ubone aside amine zose zikenewe, ugomba kurya ubwoko butandukanye bw'ibiribwa by'ibimera (ibinyampeke, ibinyamisogwe, imbuto z'ibimera).
- Igisubizo cyiza ni uburyo buringaniye. Gabanya inyama zitukura wongere inkoko, amafi, amagi, na poroteyine zitandukanye z'ibimera mu mirire yawe.
- Niba wishingikiriza gusa ku biribwa by'ibimera, menya neza ko wita ku ntungamubiri nka vitamine B12, zinc na calcium.
- Mbere yo guhindura imirire cyane, ganira na muganga wawe kugira ngo akugire inama.
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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.