Ingabe uya ejimini? Noma ingabe ungumuntu ozama ukuhlala uphilile futhi uphilile? Khona-ke cishe uzwa igama elithi 'iprotheni' ngaso sonke isikhathi. Abanye bathi kufanele udle amaprotheni amaningi, abanye bathi awalungile. Iyini indaba yangempela? Ibaluleke kangakanani iprotheni emizimbeni yethu? Ake sixoxe ngayo ngamazwi alula namuhla.
Kungani amaprotheni ebaluleke kangaka emzimbeni wethu?
Kalula nje, iphrotheni iyisitsha esiyisisekelo somzimba wethu. Cabanga ngomzimba wakho njengendlu. Iphrotheni iyisitsha esakha le ndlu. Kunezinhlobo ezingaphezu kuka-10,000 zamaprotheni emizimbeni yethu, kusukela ezithweni kuya emisipheni, ezicutshini, emathanjeni, esikhumbeni, nasezinweleni.
Akukhona lokho kuphela, amaprotheni enza eminye imisebenzi eminingi ebalulekile:
- Ukuhlinzeka ngamandla: Amaprotheni abalulekile enkambisweni yokukhiqiza amandla umzimba wethu owadingayo.
- Ukuthuthwa komoya-mpilo: Kusiza ekuthwaleni umoya-mpilo egazini emzimbeni wonke.
- Ukuvikela ezifweni: Amaprotheni asiza ekwakheni ama-antibodies alwa namagciwane angena emizimbeni yethu. Aphinde agcine amangqamuzana ethu ephilile futhi asisize ekwakheni amangqamuzana amasha.
- Kusiza ekulawuleni isisindo: Ukudla ukudla okucebile ngamaprotheni kukwenza uzizwe usuthi, okunciphisa indlala futhi kusiza ekulawuleni isisindo somzimba.
Sidinga amaprotheni angakanani ngosuku?
Lona umbuzo abantu abaningi abawubuzayo. Kwenzekani uma singatholi amaprotheni anele? Izicubu zomzimba wethu ziqala ukuwohloka, ikakhulukazi imisipha, engaba buthakathaka futhi iphele amandla .
Kodwa, njengoba isisho sithi, "Ukudla okuningi kakhulu kubi." Leso sisho sisebenza nakumaphrotheni. Uma udla amaprotheni amaningi kunalawo owadingayo, umzimba wakho ngeke ukwazi ukuwasebenzisa. Ngemuva kwalokho, lawo maphrotheni engeziwe angagcinwa emzimbeni njengamafutha.
Kalula nje, amaprotheni kufanele akhe phakathi kuka-10% no-35% wamakhalori ethu aphelele ansuku zonke. Uma uzivocavoca (isb., ukugibela ibhayisikili, ukuphakamisa izinsimbi, ukugijima), ungadinga amakhalori engeziwe, kodwa izidingo zakho zamaprotheni kufanele zihlale zingaphakathi kwalelo banga.
Ngemva kweminyaka engama-40, imisipha yethu iqala ukwehla kancane ngokwemvelo. Ngokwezokwelapha, lokhu kubizwa ngokuthi i-sarcopenia . Yingakho ungase udinge iphrotheni eyengeziwe njengoba ukhula. Uma ukhuluphele ngokweqile, iseluleko esihle kakhulu sokuthi kufanele udle amaprotheni angakanani ngosuku sivela kudokotela wakho noma kuchwepheshe wezokudla .
Ithebula elingezansi lingakunikeza umbono oqondile wokuthi udinga amaprotheni angakanani ngosuku.
| Iqembu lobudala | Izibonelo zezidingo zansuku zonke zamaprotheni |
|---|---|
| Izingane ezingaphansi kweminyaka engu-4 ubudala | Cishe iqanda elilodwa noma ingxenye yesine yendebe yama-chickpeas aphekiwe. |
| Izingane ezineminyaka engu-4-8 ubudala | Okufana namaqanda angu-1-2, ucezu oluncane lwenhlanzi, noma inkomishi eyodwa kwengxenye yelentili ephekiwe. |
| Izingane ezineminyaka engu-9-13 ubudala | Izinto ezifana nengxenye yenkukhu, amaqanda amabili, noma ingilazi yobisi. |
| Izingane ezincane kanye nabantu abadala | Kubalulekile ukudla ingxube yemithombo ehlukene yamaprotheni, njengenhlanzi, inkukhu, amaqanda, imikhiqizo yobisi, kanye nemifino (ama-lentile, ama-chickpeas) nsuku zonke. |
Yiziphi izinhlobo ezinhle kakhulu zamaprotheni?
Singathola amaprotheni ngezindlela ezimbili eziyinhloko: amaprotheni ezilwane kanye namaprotheni ezitshalo. Zombili zibaluleke kakhulu emizimbeni yethu.
| Umthombo wamaprotheni | Izibonelo |
|---|---|
| Iphrotheni Yezilwane |
|
| Iphrotheni Yezitshalo |
|
Ngisho noma udla amaprotheni asekelwe ezitshalweni kuphela, usengathola inani eliphelele lamaprotheni umzimba wakho owadingayo. Into ebalulekile ukudla izinhlobo ezahlukene zamaprotheni asekelwe ezitshalweni ukuze uthole wonke ama-amino acid umzimba wakho owadingayo.
Kubaluleke kakhulu: Nciphisa ukudla kwakho amaprotheni enyameni ecutshunguliwe njengemasoseji, ubhekeni, nama-meatball ngangokunokwenzeka. Lokhu kungaba nezithako ezingaphilile.
Iqiniso mayelana 'nokudla okunamaphrotheni amaningi'
Kungenzeka ukuthi uke wezwa ngezinye izindlela zokudla ezithi zikusiza ukwehlisa isisindo, njenge -Atkins Diet kanye ne-Ketogenic Diet . Lokhu kudla kunciphisa ama-carbohydrate (isitashi) futhi kwandisa ukudla kwakho amaprotheni namafutha.
Ucwaningo lubonisa ukuthi lokhu kudla kungakusiza ukwehlisa isisindo ngesikhathi esifushane. Kodwa inkinga enkulu ukuthi abantu abaningi bakuthola kunzima ukunamathela kulolu hlobo lokudla isikhathi eside.
Futhi, uma sigxila kumaprotheni namafutha kuphela futhi silawula ukudla kwethu, singase siphuthelwe ezinye izakhamzimba ezibalulekile (amavithamini namaminerali) ezidingwa yimizimba yethu. Lokhu kungaholela ezinkingeni ezahlukene zempilo.
- Ukukhathala
- Ikhanda elibuhlungu
- Isiyezi
- Umoya omubi
- Ukuqunjelwa
Ngakho-ke, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokulandela noma yikuphi ukudla okukhethekile. Angakunikeza iseluleko esingcono kakhulu ngesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Amaprotheni afana nezitini ezakha indlu. Amaprotheni abalulekile ekwakheni nasekulondolozeni imisipha, izitho zomzimba, isikhumba kanye nezinwele ezinempilo emizimbeni yethu.
- Akukuhle ukudla amaprotheni amaningi kakhulu, futhi akukuhle ukudla okuncane kakhulu. Ukudla ukudla okunempilo kuyinto ebaluleke kakhulu.
- Singathola amaprotheni ekudleni kwezilwane njengenhlanzi, inkukhu, namaqanda, kanye nokudla kwezitshalo okufana ne-lentile, ama-chickpeas, ubhontshisi oluhlaza kanye nama-cashew.
- Nciphisa inyama ecutshunguliwe njengesoseji ngangokunokwenzeka.
- Ungalandeli ukudla okunamaphrotheni amaningi okubona ku-inthanethi ukuze wehlise isisindo ngaphandle kweseluleko sikadokotela. Khuluma nodokotela wakho nganoma yini.
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