Ngaba ungumntu othanda ijimu? Okanye ngaba ungumntu ozama ukuhlala usempilweni kwaye usempilweni? Emva koko mhlawumbi uva igama elithi 'iproteni' ngalo lonke ixesha. Abanye bathi kufuneka utye iproteni eninzi, abanye bathi ayilunganga. Lithini ibali lokwenyani? Ibaluleke kangakanani iproteni emizimbeni yethu? Makhe sithethe ngayo ngokulula namhlanje.
Kutheni iprotheyini ibaluleke kangaka emizimbeni yethu?
Ngamafutshane, iproteni sisakhiwo esisisiseko somzimba wethu. Khawuthelekelele umzimba wakho njengendlu. Iproteni sisakhiwo sale ndlu. Kukho iintlobo ezingaphezu kwe-10,000 zeproteni emizimbeni yethu, ukusuka kumalungu omzimba ukuya kwimisipha, izicubu zomzimba, amathambo, ulusu kunye neenwele.
Akunjalo nje kuphela, iproteni yenza eminye imisebenzi emininzi ebalulekileyo:
- Ukunika amandla: Iiproteni zibalulekile kwinkqubo yokuvelisa amandla afunwa yimizimba yethu.
- Ukuthuthwa kweoksijini: Kunceda ekuthwaleni ioksijini egazini emzimbeni wonke.
- Ukukhusela kwizifo: Iiproteni zinceda ekwenzeni ii-antibodies ezilwa neentsholongwane ezingena emizimbeni yethu. Zikwagcina iiseli zethu ziphilile kwaye zisinceda senze iiseli ezintsha.
- Inceda ekulawuleni ubunzima: Ukutya ukutya okuneproteni eninzi kukwenza uzive ugcwele, nto leyo enciphisa indlala kwaye inceda ekulawuleni ubunzima bomzimba.
Zingakanani iiproteni esizidingayo ngosuku?
Lo ngumbuzo abantu abaninzi abawubuzayo. Kwenzeka ntoni ukuba asifumani protein yaneleyo? Izicubu zomzimba wethu ziqala ukuwohloka, ingakumbi izihlunu, ezinokuba buthathaka kwaye ziphele .
Kodwa, njengoko isitsho, "Ukutya okuninzi kakhulu kubi." Elo binzana lisebenza nakwiproteni. Ukuba utya iiproteni ezingaphezulu kunezo uzifunayo, umzimba wakho awuyi kukwazi ukuzisebenzisa. Emva koko, loo proteni eyongezelelweyo inokugcinwa emzimbeni njengamafutha.
Ngamafutshane, iiproteni kufuneka zenze phakathi kwe-10% kunye ne-35% yeekhalori zethu zemihla ngemihla. Ukuba uqhelisela umzimba (umz., ukukhwela ibhayisekile, ukuphakamisa iintsimbi, ukubaleka), unokufuna iikhalori ezingaphezulu, kodwa iimfuno zakho zeproteni kufuneka zihlale zingaphakathi kwelo nqanaba.
Emva kweminyaka engama-40, izihlunu zethu ziqala ukuncipha kancinci. Ngokwezonyango, oku kubizwa ngokuba yi-sarcopenia . Yiyo loo nto unokufuna iproteni engakumbi njengoko ukhula. Ukuba utyebile kakhulu, icebiso elihle malunga nokuba utya iproteni engakanani ngosuku livela kugqirha wakho okanye kwingcali yokutya .
Le theyibhile ingezantsi ingakunika umbono ocacileyo wokuba ingakanani iproteni oyifunayo ngosuku.
| Iqela leminyaka | Imizekelo yeemfuno zemihla ngemihla zeproteni |
|---|---|
| Abantwana abangaphantsi kweminyaka emi-4 ubudala | Malunga neqanda eli-1 okanye isiqingatha sekomityi yeetshizi eziphekiweyo. |
| Abantwana abaneminyaka eyi-4-8 ubudala | Into efana neqanda eli-1-2, iqhekeza elincinci lentlanzi, okanye isiqingatha sekomityi yeelentile eziphekiweyo. |
| Abantwana abaneminyaka eyi-9-13 ubudala | Izinto ezifana neqhekeza lenkukhu, amaqanda ama-2, okanye iglasi yobisi. |
| Abantwana abancinci kunye nabantu abadala | Kubalulekile ukutya umxube wemithombo eyahlukeneyo yeeproteni yonke imihla, njengentlanzi, inkukhu, amaqanda, iimveliso zobisi, kunye neembotyi (iilentile, iitships). |
Ziziphi iintlobo zeproteni ezilungileyo?
Singafumana iiproteni ngeendlela ezimbini eziphambili: iiproteni zezilwanyana kunye neeproteni zezityalo. Zombini zibaluleke kakhulu emizimbeni yethu.
| Umthombo weproteni | Imizekelo |
|---|---|
| Iprotheyini yezilwanyana |
|
| Iprotheyini yezityalo |
|
Nokuba utya iproteni yezityalo kuphela, usenokufumana yonke iproteni efunekayo emzimbeni wakho. Into ebalulekileyo kukutya iintlobo ngeentlobo zeeproteni ezisekelwe kwizityalo ukuze ufumane zonke ii-amino acids ezifunekayo emzimbeni wakho.
Kubaluleke kakhulu: Nciphisa ukutya kwakho iiproteni kwiinyama ezicutshungulwayo ezifana neesoseji, ibhekoni, kunye neenyama zenyama kangangoko unako. Ezi zinokuba nezithako ezingondlekanga.
Inyaniso malunga 'nokutya okuneprotheyini eninzi'
Usenokuba ukhe weva ngezinye iindlela zokutya ezithi zikunceda unciphise umzimba, ezifana ne -Atkins Diet kunye ne-Ketogenic Diet . Ezi ndlela zokutya zithintela iicarbohydrate (isitatshi) kwaye zonyusa ukutya kwakho iiproteni namafutha.
Uphando lubonisa ukuba ezi ndlela zokutya zinokukunceda unciphise umzimba kwixesha elifutshane. Kodwa ingxaki ephambili kukuba abantu abaninzi bakufumanisa kunzima ukunamathela kolu hlobo lokutya ixesha elide.
Kwakhona, ukuba sigxila kwiiproteni namafutha kuphela size silawule ukutya kwethu, sinokuphoswa zezinye izondlo ezibalulekileyo (iivithamini kunye neeminerali) ezifunwa yimizimba yethu. Oku kunokukhokelela kwiingxaki ezahlukeneyo zempilo.
- Ukudinwa
- Intloko ebuhlungu
- Isiyezi
- Umphefumlo ombi
- Ukuqhinwa
Kungoko ke, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba ulandele naluphi na uhlobo lotya olukhethekileyo. Angakunika icebiso elifanelekileyo ngempilo yakho.
Umyalezo Wokuya Ekhaya
- Iiproteni zifana nezitena ezakha indlu. Iiproteni zibalulekile ekwakheni nasekugcineni izihlunu, amalungu omzimba, ulusu kunye neenwele zisempilweni emizimbeni yethu.
- Akulunganga ukutya iiproteni ezininzi, kwaye akulunganga ukutya kancinci kakhulu. Ukutya ukutya okunesondlo yeyona nto ibalulekileyo.
- Singafumana iprotheyini ekutyeni kwezilwanyana okufana nentlanzi, inkukhu, namaqanda, kunye nokutya kwezityalo okufana neelentile, iitshizi, iimbotyi eziluhlaza, kunye neecashew.
- Nciphisa inyama ezicutshungulweyo ezifana neesoseji kangangoko unako.
- Musa ukulandela ukutya okuneproteni eninzi okubona kwi-intanethi ukuze wehlise umzimba ngaphandle kwengcebiso kagqirha. Thetha nogqirha wakho ngayo nayiphi na into.
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