Sonke siyazi ukuthi imizimba yethu ithola amandla ekudleni esikudlayo. Kunezakhamzimba ezintathu eziyinhloko ezinikeza la mandla. Ama-carbohydrate , amafutha, namaprotheni. Lokhu sikubiza ngokuthi ama-macronutrients. Kulawa, amaprotheni abaluleke kakhulu futhi abalulekile emzimbeni wethu. Kodwa ngokumangazayo, umzimba wethu awukwazi ukugcina amaprotheni. Ngakho-ke, sidinga ukuthola inani elidingekayo lamaprotheni ekudleni esikudlayo nsuku zonke.
Kungani amaprotheni ebaluleke kangaka kithi?
Kalula nje, amaprotheni afana nezakhi zomzimba wethu. Akhiwe ngamayunithi amancane abizwa ngokuthi ama-amino acid. Ezinye izinhlobo zamaprotheni, njenge-whey protein, ziqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile.
Insizakalo enikezwa yiprotheni emizimbeni yethu ayiyona into encane. Cabanga nje...
- Ukukhula nokulungiswa kwemisipha nezicubu: Amaprotheni abalulekile ekwakheni kabusha uma uzivocavoca noma ulimele kancane.
- Ukwenza ama-enzyme nama -hormone : Amaprotheni ayisakhiwo esiyinhloko sama-enzyme nama-hormone alawula izinqubo eziningi emzimbeni wethu.
- Nikeza amandla: Njengama-carbohydrate namafutha, umzimba usebenzisa amaprotheni ukukhiqiza amandla uma kudingeka.
Akukhona lokho kuphela, amaprotheni abalulekile ekukhuleni nasekuphileni kahle kwayo yonke into kusukela ezinweleni zethu, ezinzipho, esikhumbeni, egazini, kanye nase-cartilage.
Manje cishe uzibuza ukuthi, "Ngakho-ke ngidinga amaprotheni angakanani ngosuku?" Inani lamaprotheni owadingayo empeleni lincike esisindweni sakho, eminyakeni yakho, nokuthi usebenza kangakanani. Ngakho-ke, indlela engcono kakhulu yokuthola inani elifanele lamaprotheni kuwe ukukhuluma nodokotela womndeni wakho, owaziwa nangokuthi uDkt.
Ngokwesilinganiso, umuntu omdala udinga cishe amagremu angu-7 eprotheyini ngamakhilogremu angu-20 esisindo somzimba. Lokho kusho ukuthi umuntu onesisindo esingamakhilogremu angu-63 (cishe amakhilogremu angu-63) udinga cishe amagremu angu-50 eprotheyini ngosuku.
Yimiphi imithombo engcono kakhulu yamaprotheni?
Kunokudla okuningi okuqukethe amaprotheni. Kodwa okunye kunempilo kunezinye. Isibonelo, inhlanzi, ubhontshisi, kanye ne-lentile kungcono kakhulu kunenyama ecutshunguliwe njengesoseji nama-hot dog. Inyama ebomvu njengenyama yenkomo nengulubeInamafutha agcwele . Lokhu kungakhuphula amazinga e-cholesterol futhi kwandise ingozi yesifo senhliziyo . Ngakho-ke uma udla inyama ebomvu, kuwukuhlakanipha ukuyidla ngokulinganisela , hhayi njalo.
Nazi ezinye zokudla okunempilo, okucebile ngamaprotheni.
| Uhlobo lokudla | Incazelo kanye nokuqukethwe kwamaprotheni |
|---|---|
| Inhlanzi | Enye yezindlela ezinhle kakhulu zokuthola amaprotheni. I-salmon inamagremu angu-17 eprotheni ngama-ounces amathathu. I-cod inamagremu angu-15. Ngaphezu kwalokho, inhlanzi iqukethe nezakhamzimba eziningi, njenge-omega-3 fatty acids kanye ne-vitamin D. |
| Inyama yenkukhu | Ithandwa kakhulu phakathi kwethu eSri Lanka. Ama-ounces angu-4 esifuba senkukhu esingenasikhumba aqukethe amagremu angu-26 eprotheni. Ama-ounces angu-3 enyama yenkukhu aqukethe amagremu angu-25 eprotheni. |
| Ubhontshisi | Ubhontshisi une-31 amagremu eprotheyini ngendebe ngayinye! Imifino efana nobhontshisi onama-chickpeas, ubhontshisi wezinso, nobhontshisi omnyama nayo ineprotheyini ephezulu. Iphinde ibe ne-fiber ephezulu, okusiza ukulawula indlala. |
| Ama-lentile | Kuyisidlo esibalulekile emakhaya ethu. Inkomishi yelentili ephekiwe iqukethe cishe amagremu angu-18 amaprotheni. Iphinde ibe ne-fiber eningi. |
| Amaqanda | Iningi leprotheyini eqandeni lisezintweni ezimhlophe. Ziyiprotheyini ephelele, okusho ukuthi ziqukethe wonke ama-amino acid angu-9 abalulekile. |
| Amantongomane afana nama-cashew namakinati | Ama-alimondi nama-pistachio aqukethe amagremu ayi-6 eprotheyini nge-ounce (cishe amagremu angama-28). Kodwa-ke, udinga ukucabangela amakhalori uma uwathosa ngosawoti namafutha. |
| Ubisi | Ushizi omningi unamafutha amaningi, kodwa inkomishi ye-cottage cheese enamafutha amancane inamagremu angu-24 eprotheni kanye ne-calcium eningi. |
Ukudla okulula nokusheshayo okucebile ngamaprotheni
Akudingeki udle ibha yamaprotheni uma ulambile kancane ngesikhathi sasemini. Ngokuhlela okuncane, ungenza ukudla okulula okumnandi nokunomsoco ekhaya.
I-Skyr
Lona umkhiqizo wobisi ofana neyogathi. Inkomishi ye-Skyr inamaprotheni aphindwe kabili (cishe amagremu ayi-15) kuneyogathi evamile enamafutha aphansi . Ungandisa okuqukethwe kwamaprotheni nakakhulu ngokungeza imbewu ye-chia.
I-Hummus
Le diphu ekhilimu eyenziwe ngama-chickpeas aphekiwe imnandi kakhulu ngezingcezu zemifino (izaqathi, ukhukhamba). 2/3 indebe ye-hummus inamagremu angu-7 eprotheni.
I-Edamame
Lokhu kubhekisela kuma-soybean asemabhodweni. Angadliwa ngokuwabilisa emanzini anosawoti. I-Edamame inamagremu angu-18 eprotheyini endebeni eyodwa.
Ushizi othosiwe
Thatha ama-chickpeas asemathinini, ukhiphe amanzi, engeza amafutha omnqumo amancane, usawoti, nama-chili flakes, bese ubhaka kuhhavini (200 degrees Celsius) imizuzu engama-20-30. Ingxenye yendebe yalokhu inamagremu ayi-7 eprotheyini.
I-tuna nama-cracker
Ithini le-tuna emanzini linamagremu angu-27 eprotheni. Lokhu kuyisidlo esimnandi uma kudliwa nama-cracker ambalwa kakolweni ophelele.
Ibhotela Lamantongomane
Yidla cishe izipuni ezimbili zebhotela lamantongomane elingenashukela noma ibhotela le-almond kanye nezingcezu zama-apula noma izinti zeseleri. Lokhu kuzohlinzeka ngamagremu angu-7 eprotheni.
Umlayezo Wokuya Nawe Ekhaya
- Amaprotheni ayizakhamzimba ezibalulekile emzimbeni wakho wonke, okuhlanganisa imisipha yakho, isikhumba, izinwele kanye nezinzipho.
- Njengoba imizimba yethu ingakwazi ukugcina amaprotheni, kubaluleke kakhulu ukuwathola ekudleni kwethu kwansuku zonke.
- Uma uthola amaprotheni, khetha ukudla okunempilo njengenhlanzi, inkukhu, amaqanda, udali kanye nobhontshisi esikhundleni senyama enongiwe.
- Uma uzizwa ulambile emini, ukudla okulula okucebile ngamaprotheni kungakusiza uhlale unamandla isikhathi eside.
- Uma ungaqiniseki ngenani eliqondile lamaprotheni owadingayo, ungalokothi unqikaze ukufuna iseluleko kudokotela wakho .
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