Uma ungumuntu othanda ijimu noma ozama ukuhlala uphilile, kungenzeka ukuthi uke wezwa igama elithi 'iprotheni' ngaso sonke isikhathi, akunjalo? Ukwehlisa isisindo, ukwakha imisipha... sikhuluma ngeprotheni yazo zonke izinto. Kodwa bewazi ukuthi kunezinhlobo ezimbili zeprotheni? Ziyiprotheni yezilwane kanye neprotheni yezitshalo. Namuhla, sizokhuluma ngomehluko phakathi kwalokhu okubili, izinzuzo kanye nokungalungi, kanye nokuthi yini engcono kakhulu emzimbeni wakho.
Iyini ngempela iphrotheni? Indaba yama-amino acid
Kalula nje, amaprotheni ayizakhi zomzimba wethu. Njengoba nje izitini zidingeka ukwakha udonga, amaprotheni abalulekile ekwakheni konke emizimbeni yethu, okuhlanganisa imisipha, ama-hormone, nama-enzyme. Lawa maprotheni akhiwe ngama-molecule amancane abizwa ngokuthi ama-amino acid .
Cabanga ngama-amino acid njengobuhlalu obunemibala. La ma-buhlalu ahlanganiswa ndawonye ukuze akhe izinhlobo ezahlukene zamaprotheni. Umzimba wethu udinga izinhlobo ezingaba ngu-20 zama-amino acid. Umzimba wethu ungenza ezingu-11 zazo. Kodwa ezinye izinhlobo ezingu-9 azikwazi ukwenziwa umzimba wethu. Kumelwe sizithole ekudleni. Ama-amino acid angu-9 esiwadingayo ukuze siwathole ekudleni abizwa ngokuthi "Ama-Amino Acids Abalulekile" .
Kuyini "iphrotheni ephelele"? Okusho ukuthi, uma ukudla kuqukethe wonke ama-amino acid angu-9 abalulekile, kuwumthombo wephrotheni ephelele.
Amaqembu amabili amakhulu amaprotheni: amaprotheni ezilwane nezitshalo
Kunezindlela ezimbili eziyinhloko esithola ngazo amaprotheni: ukudla kwezilwane nokudla kwezitshalo. Kunomehluko omncane kokuqukethwe kwamaprotheni kwalezi ezimbili. Ake sibheke ukuthi ziyini.
| Isici | Iphrotheni Yezilwane | Iphrotheni Yezitshalo |
|---|---|---|
| Ukuphelela | Iningi lazo "ziyi-protein ephelele." Lokho kusho ukuthi ziqukethe wonke ama-amino acid angu-9 abalulekile. | Iningi "liyi-protein engaphelele." Azinawo ama-amino acid abalulekile elilodwa noma amabili. (Kodwa kukhona okuhlukile.) |
| Imithombo etholakalayo | Inyama (inkukhu, inyama yenkomo, ingulube), inhlanzi, amaqanda, ubisi kanye nemikhiqizo yobisi (iyogathi, ushizi). | Imifino (ama-lentile, ubhontshisi oluhlaza, isoya), amantongomane (ama-cashew, amantongomane), okusanhlamvu, imifino, njll. I-Quinoa, i-tofu, njll. zingamaprotheni aphelele. |
| Izakhamzimba ezengeziwe | Iqukethe inani elihle levithamini B12, ivithamini D, insimbi ye-heme, kanye ne-zinc. | Icebile nge-fiber, ama-antioxidants, kanye nama-phytochemicals. |
Yiziphi izinzuzo zeprotheyini yezitshalo?
Uhlobo luni lweprotheyini oludlayo mhlawumbe lubaluleke kakhulu kunokudla iprotheyini engakanani . Kunezinzuzo eziningi zezempilo zokwamukela ukudla okusekelwe ezitshalweni.
- Ukuvikelwa kwesifo senhliziyo: Ukubuyekezwa kwezifundo eziningana kuthole ukuthi abantu abalandela ukudla kwemifino/kwe-vegan basengozini ephansi ngo-30% yokufa ngenxa yesifo senhliziyo kunalabo abadla inyama. Lokhu kungenxa yokuthi ukudla okusekelwe ezitshalweni kunamafutha agcwele, insimbi nama-hormone aphansi.
- Ukuvikela umdlavuza: Ukudla okucebile ngokudla kwezitshalo kunciphisa ingozi yomdlavuza. Amakhemikhali e-phytochemicals atholakala ezitshalweni atholakale esiza ekuvimbeleni umdlavuza. Futhi, ukudla kwezitshalo kucebile nge-fiber, okusiza ukulawula isisindo somzimba nokugcina impilo yokugaya ukudla.
- Nciphisa ingozi yesifo sohlangothi: Ukudla ukudla okunempilo okusekelwe ezitshalweni kunganciphisa ingozi yesifo sohlangothi cishe ngo-10%. "Ukudla okunempilo okusekelwe ezitshalweni" lapha kusho ukudla okunemifino eminingi, okusanhlamvu okuphelele, kanye nemifino, kanye nokusanhlamvu okucolisisiwe okuncane kanye noshukela owengeziwe.
- Ukuvikelwa Kusifo Sikashukela Sohlobo 2: Abantu abathembele ekudleni okusekelwe ezitshalweni basengozini encane yokuthola isifo sikashukela sohlobo 2 uma kuqhathaniswa nalabo abadla amaprotheni amaningi ezilwane.
Ngakho-ke yiziphi izinzuzo nezingozi zeprotheyini yezilwane?
Nakuba amaprotheni ezitshalo anezinzuzo eziningi, amaprotheni ezilwane awabi kakhulu. Ikakhulukazi amaprotheni ezilwane anamafutha aphansi.Kukhona nezinzuzo ezithile emithonjeni. Isibonelo, kulabo abashintsha inyama ebomvu ngezinto ezifana nenkukhu nenhlanzi, bona:
- Ingozi yesifo sikashukela sohlobo lwesibili iphansi.
- Ingozi yesifo senhliziyo iphansi.
- Ingozi yokuba nomdlavuza wamathumbu amakhulu, isisu, i-pancreatic, kanye ne-prostate iphansi.
- Kulula ukulawula isisindo somzimba.
Kodwa qaphela le ngozi!
Into ebaluleke kakhulu ukuthi ukudla inyama ebomvu (njengenyama yenkomo, ingulube) kanye nenyama ecutshunguliwe (njengemasoseji, ubhekeni) njalo akunampilo kakhulu.
Ucwaningo olwenziwe kubantu abangaphezu kuka-100,000 luthole ukuthi ukudla inyama ebomvu eyengeziwe nsuku zonke kungandisa ingozi yokufa ngo-13%, kanti ukudla inyama ecutshunguliwe eyengeziwe kungandisa ingozi ngo-20%.
Ngakho-ke, lapho ukhetha iphrotheni yezilwane, kuwukuhlakanipha ukunciphisa inyama ebomvu nenyama ecutshunguliwe bese kuqala inkukhu, inhlanzi, amaqanda kanye nobisi.
Uma udla ukudla okusekelwe ezitshalweni kuphela, cabanga ngalezi zinto
Ukuze uthole izinzuzo zokudla okusekelwe ezitshalweni, udinga ukudla izinhlobo ezahlukene zokudla okunempilo kwezitshalo . Ukudla okucutshungulwe okubizwa ngokuthi "okusekelwe ezitshalweni" futhi okugcwele ushukela namafutha ngeke kukunikeze izakhamzimba ozidingayo. Uma ungumuntu osekelwe ezitshalweni, kufanele uqaphele kakhulu ngalezi zakhamzimba ezilandelayo:
- I-Zinc
- I-Vitamin B12 - Lokhu akuvamile ukutholakala ngokwemvelo ekudleni kwezitshalo.
- Amaprotheni (ngokuthatha izinhlobo ezahlukene)
- I-calcium
- I-Vitamin D
Nazi ezinye izinto ongazenza ukuze uhlangabezane nalezi zidingo zokudla okunempilo:
- Dala izinhlobo ezahlukene: Esikhundleni sokudla uhlobo olufanayo lwemifino namakhambi, engeza izinhlobo ezahlukene zemifino (ama-lentile, ama-chickpeas, uphizi, i-soy), amantongomane, kanye nokusanhlamvu ekudleni kwakho. Ngale ndlela, ungathola i-amino acid engekho ekudleni okukodwa kwenye.
- Ukudla okuqinisiwe: Phuza ubisi lwezitshalo njengobisi lwesoya olune-calcium eyengeziwe kanye ne-vitamin D. Sebenzisa imikhiqizo efana nemvubelo yokudla okunempilo ene-vitamin B12 eyengeziwe.
- Imifino enamaqabunga aluhlaza okotshani: Imifino enamaqabunga aluhlaza okotshani njengespinashi, i-kale, kanye nemifino eluhlaza okotshani iwumthombo omuhle we-calcium.
Kungcono ngaso sonke isikhathi ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unesifo esithile.
Umlayezo Wokuya Nawe Ekhaya
- Amaprotheni akhiwa ngama-amino acid futhi abalulekile emzimbeni. Kunezinhlobo ezingu-9 zama-amino acid ezibalulekile okumele sizithole ekudleni.
- Iphrotheni yezilwane iqukethe wonke lawa ma-amino acid angu-9. Kodwa-ke, inyama ebomvu nenyama ecutshunguliwe inezingozi empilweni.
- Iphrotheni yezitshalo ilungele kakhulu ukuvimbela inhliziyo nomdlavuza. Kodwa ukuze uthole wonke ama-amino acid adingekayo, udinga ukudla ingxube yezinhlobo ezahlukene zokudla kwezitshalo (okusanhlamvu, ubhontshisi, amantongomane).
- Isixazululo esingcono kakhulu indlela elinganiselayo. Nciphisa inyama ebomvu bese wengeza inkukhu, inhlanzi, amaqanda, kanye namaprotheni ahlukahlukene ezitshalo ekudleni kwakho.
- Uma uthembele ngokuphelele ekudleni kwezitshalo, qiniseka ukuthi unakekela izakhamzimba ezifana ne-vitamin B12, i-zinc, ne-calcium.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni, khuluma nodokotela wakho ukuze akunike iseluleko.
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