Ukuba ungumntu othanda ijimu okanye umntu ozama ukuhlala esempilweni, mhlawumbi ukhe waliva igama elithi 'protein' ngalo lonke ixesha, akunjalo? Ukunciphisa umzimba, ukwakha izihlunu... sithetha ngeprotein kuyo yonke into. Kodwa ubusazi ukuba kukho iintlobo ezimbini zeprotein? Ziiprotein zezilwanyana kunye neprotein yezityalo. Namhlanje, siza kuthetha ngomahluko phakathi kwezi zimbini, okulungileyo nokungalunganga, kunye noko kulungele umzimba wakho.
Yintoni kanye kanye iproteni? Ibali lee-amino acids
Ngamafutshane, iiproteni zizinto zokwakha imizimba yethu. Njengokuba izitena zifuneka ukwakha udonga, iiproteni zibalulekile ekwakheni yonke into emizimbeni yethu, kuquka izihlunu, iihomoni, kunye nee-enzyme. Ezi proteni zenziwe ngeemolekyuli ezincinci ezibizwa ngokuba zii-amino acids .
Cinga ngee-amino acids njengeentsimbi ezinemibala. Ezi ntsimbi zidibene ndawonye ukuze zenze iintlobo ezahlukeneyo zeeproteni. Umzimba wethu udinga malunga neentlobo ezingama-20 zee-amino acids. Umzimba wethu unokwenza ezili-11 kwezi. Kodwa ezinye iintlobo ezili-9 azinakwenziwa ngumzimba wethu. Kufuneka sizifumane ekutyeni. Ii-amino acids ezili-9 esizidingayo ukuze sizifumane ekutyeni zibizwa ngokuba yi- "Essential Amino Acids" .
Yintoni "iproteni epheleleyo"? Oko kukuthi, ukuba ukutya kuqulethe zonke ii-amino acids ezili-9 ezibalulekileyo, ngumthombo weproteni epheleleyo.
Amaqela amabini aphambili eeproteni: iiproteni zezilwanyana nezezityalo
Kukho iindlela ezimbini eziphambili esifumana ngazo iiproteni: ukutya kwezilwanyana kunye nokutya kwezityalo. Kukho umahluko omncinci kumxholo weproteni kwezi zimbini. Makhe sijonge ukuba zeziphi.
| Uphawu | Iprotheyini yezilwanyana | Iprotheyini yezityalo |
|---|---|---|
| Ukuphelela | Uninzi lwazo "ziiproteni ezipheleleyo." Oko kuthetha ukuba ziqulathe zonke ii-amino acids ezibalulekileyo ezili-9. | Uninzi "ziiproteni ezingaphelelanga." Azinazo ii-amino acids ezibalulekileyo enye okanye ezimbini (kodwa kukho izinto ezahlukileyo). |
| Imithombo ekhoyo | Inyama (inkukhu, inyama yenkomo, inyama yehagu), intlanzi, amaqanda, ubisi kunye neemveliso zobisi (iyogathi, itshizi). | Iimbotyi (iilentile, iitshizi, iimbotyi eziluhlaza, isoya), amandongomane (iicashew, iipeanut), iinkozo, imifuno, njl. I-Quinoa, i-tofu, njl. ziiproteni ezipheleleyo. |
| Izondlo ezongezelelweyo | Iqulethe isixa esaneleyo sevithamini B12, ivithamini D, isinyithi seheme, kunye ne-zinc. | Ityebile kwifayibha, ii-antioxidants, kunye nee-phytochemicals. |
Zithini iingenelo zeprotheyini yezityalo?
Uhlobo lweproteni olutyayo mhlawumbi lubaluleke ngakumbi kunobungakanani beproteni olutyayo. Zininzi iingenelo zempilo zokwamkela ukutya okusekwe kwizityalo.
- Ukukhuselwa kwesifo sentliziyo: Uphononongo lwezifundo ezahlukeneyo lufumanise ukuba abantu abalandela ukutya kwemifuno/i-vegan banomngcipheko ophantsi ngama-30% wokufa ngenxa yesifo sentliziyo kunabo batya inyama. Oku kungenxa yokuba ukutya okusekwe kwizityalo kunamafutha agcweleyo aphantsi, i-iron, kunye neehomoni.
- Ukukhusela umhlaza: Ukutya okutyebileyo kukutya kwezityalo kunciphisa umngcipheko womhlaza. Iikhemikhali ze-phytochemicals ezifumaneka kwizityalo zifunyenwe zinceda ukuthintela umhlaza. Kwakhona, ukutya kwezityalo kutyebile kwifayibha, enceda ukulawula ubunzima bomzimba kunye nokugcina impilo yokugaya ukutya.
- Nciphisa umngcipheko wesifo sohlangothi: Ukutya ukutya okunempilo okusekelwe kwizityalo kunokunciphisa umngcipheko wesifo sohlangothi malunga ne-10%. "Ukutya okunempilo okusekelwe kwizityalo" apha kuthetha ukutya okunemifuno emininzi, iinkozo ezipheleleyo, kunye neembotyi, kunye nokutya okuncinci okucociweyo kunye neeshukela ezongezelelweyo.
- Ukukhuselwa kwisifo seswekile sohlobo lwesibini: Abantu abaxhomekeke ekutyeni okusekwe kwizityalo banomngcipheko omncinci wokufumana isifo seswekile sohlobo lwesibini xa kuthelekiswa nabo batya iiproteni ezininzi zezilwanyana.
Ngoko ke zithini iingenelo kunye neengozi zeprotheyini yezilwanyana?
Nangona iprotheyini yezityalo ineenzuzo ezininzi, iprotheyini yezilwanyana ayimbi kwaphela. Ingakumbi iprotheyini yezilwanyana enamafutha aphantsi.Kukwakho neenzuzo ezithile kwimithombo. Umzekelo, kwabo bathatha indawo yenyama ebomvu ngezinto ezifana nenkukhu nentlanzi, ba:
- Umngcipheko wesifo seswekile sohlobo lwesibini uphantsi.
- Umngcipheko wesifo sentliziyo uphantsi.
- Umngcipheko wokuba nomhlaza wamathumbu amakhulu, isisu, i-pancreatic, kunye ne-prostate uphantsi.
- Kulula ukulawula ubunzima bomzimba.
Kodwa lumka ngale ngozi!
Eyona nto ibalulekileyo kukuba ukutya inyama ebomvu (njengenyama yenkomo, inyama yehagu) kunye nenyama ecutshungulweyo (njengeesoseji, ibhekoni) rhoqo akunampilo kangako.
Uphononongo lwabantu abangaphezu kwe-100,000 lufumanise ukuba ukutya inyama ebomvu eyongezelelweyo imihla ngemihla kunokunyusa umngcipheko wokufa nge-13%, kwaye ukutya inyama eyongeziweyo ecutshungulweyo kunokunyusa umngcipheko nge-20%.
Ngoko ke, xa ukhetha iproteni yezilwanyana, kububulumko ukunciphisa inyama ebomvu kunye nenyama ecutshungulwayo kwaye ubeke phambili inkukhu, intlanzi, amaqanda kunye nobisi.
Ukuba utya ukutya okusekwe kwizityalo kuphela, ngokuqinisekileyo cinga ngezi zinto
Ukuze ufumane iingenelo zokutya okusekwe kwizityalo, kufuneka utye iintlobo ngeentlobo zokutya okunempilo kwezityalo . Ukutya okucutshungulweyo okubizwa ngokuba "kusekwe kwizityalo" kwaye kugcwele iswekile namafutha akuyi kukunika izondlo ozidingayo. Ukuba ungumntu osekwe kwizityalo, kufuneka ulumke ngakumbi ngezi zondlo zilandelayo:
- Izinki
- I-Vitamin B12 - Oku akufumaneki ngokwemvelo kukutya kwezityalo.
- Iiproteni (ngokuthatha iintlobo ezahlukeneyo)
- I-calcium
- IVithamin D
Nazi ezinye izinto onokuzenza ukuze uhlangabezane nezi mfuno zesondlo:
- Yenza uhlobo: Endaweni yokutya uhlobo olufanayo lwemifuno kunye nemifuno, yongeza iintlobo ezahlukeneyo zemifuno (iilentile, iitshizi, iipeas, i-soy), amandongomane kunye neenkozo ekutyeni kwakho. Ngale ndlela, ungafumana i-amino acid engekhoyo ekutyeni kwenye kwenye.
- Ukutya okuqinisiweyo: Sela ubisi lwezityalo olufana nobisi lwesoya olune-calcium eyongeziweyo kunye ne-vitamin D. Sebenzisa iimveliso ezifana negwele yesondlo enee-vitamin B12 ezongeziweyo.
- Imifuno eluhlaza okwesibhakabhaka: Imifuno eluhlaza okwesibhakabhaka efana nesipinatshi, ikale, kunye nemifuno eluhlaza ye-collard zingumthombo olungileyo we-calcium.
Kungcono ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unesifo esithile.
Umyalezo Wokuya Ekhaya
- Iiproteni zenziwe ngee-amino acids kwaye zibalulekile emzimbeni. Kukho ii-"amino acids" ezili-9 ekufuneka sizifumane ekutyeni.
- Iproteni yezilwanyana inazo zonke ezi amino acids zisi-9. Nangona kunjalo, inyama ebomvu kunye nenyama esetyenzisiweyo ineengozi empilweni.
- Iproteni yezityalo ilungile kakhulu ekuthinteleni intliziyo kunye nomhlaza. Kodwa ukuze ufumane zonke ii-amino acids ezifunekayo, kufuneka utye umxube weentlobo ezahlukeneyo zokutya kwezityalo (iinkozo, iimbotyi, amandongomane).
- Isisombululo esingcono yindlela elungeleleneyo. Nciphisa inyama ebomvu uze wongeze inkukhu, intlanzi, amaqanda, kunye neeproteni ezahlukeneyo zezityalo ekutyeni kwakho.
- Ukuba uthembele ngokupheleleyo ekutyeni kwezityalo, qiniseka ukuba unyamekela izondlo ezifana ne-vitamin B12, i-zinc kunye ne-calcium.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, thetha nogqirha wakho ukuze akunike icebiso.
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