Ayinakuphikwa loo nto Iiproteni ziyimfuneko ukusebenza kakuhle nangokuchanekileyo komzimba wethu. Amaxesha amaninzi ezi zinto zibangele iingxaki ezinkulu zesondlo kuba abantu abaninzi abatshintsha indlela abatya ngayo banokubeka impilo yabo engozini bengazi.
Kwimicimbi yesondlo, kufuneka siyazi loo nto umzimba ngumatshini ofuna amandla kwaye oku kufezekiswa ngokutya. Iiproteni ziyimfuneko kakhulu kwaye kufuneka sazi ukuba yeyiphi eyona mithombo ilungileyo yokuzifumana.
Iiproteni ezibalulekileyo zomzimba
Enkosi kwiiproteni, umzimba wethu uyakwazi ukwenza ezi zinto zibaluleke kakhulu ukuze siphile.
- Uthutho ioksijini egazini.
- Banoxanduva lokwenza nokuqinisa izihlunu.
- Bangenelela kwi ukuyilwa kunye nophuhliso enzayim yokwetyisa.
- Yenza ii-antibodies zethu inkqubo yomzimba.
- Kuyanceda ukwenza uhlobo oluthile lwe iihomoni.
Okwangoku kukho umbono olinganayo malunga neeproteni, uninzi lwazo, xa besiva igama leprotein ngokuthe ngqo, bacinga ukungcangcazela okuthathwa yimbaleki okanye umntu ohamba rhoqo ejimini. Nangona kunjalo, kufuneka sazi, ukuba Ezona proteni zintle zivela ekutyeni kwaye hayi kwizongezo zesondlo esinokuzifumana.
Zimbini iintlobo zeeproteni, kuxhomekeka kwimvelaphi yazo zinokuba ziiproteni zezilwanyana okanye imvelaphi yemifuno. Ayinamsebenzi ukuba indlela otya ngayo ayibandakanyi ukusetyenziswa kwezilwanyana ukusukela oko imifuno unokufumana isalathiso esifanayo seprotein.
Ukutya okuphezulu kweprotein
Iprotheni yemifuno
Emva koko siza kubonisa ukuba zeziphi ezilungileyo ukutya kwemifuno ukwandisa amanqanaba ethu eprotheni. Ukukhetha kwabo batya imifuno kunye nee vegans.
- zesoya Iqulethe i-34,7 gram nge-100 grams nganye.
- Imbewu yethanga, Iigram ezi-30
- Ubisi lweSoyIigram ezingama-50
- Ipeanut butter, 25 gram.
- Seitan, Iigram ezili-24.
- Iilentile, 23 iigrem.
- IQuinoa, Iigram ezili-20.
- Iichickpeas, Iigram ezili-20.
- Iiamangile, iigram ezili-18.
Iprotheni yezilwanyana
Kwelinye icala, sikuxelela ukuba yintoni ukutya zezona zilungileyo zokufumana iprotein yemvelaphi yezilwanyana.
- Ushizi Unyango ubonelela ngeeprotheyini eziphakathi kwama-20 nama-25% kubunzima bebonke.
- Pescado phakathi kwe-15 kunye ne-20%.
- Amakhadi eyahlukileyo phakathi kwe-12 ne-18%.
- Isonka samasi esithambileyo, phakathi kwe-10 ne-15%
- Amaqanda kunye neziphumo zeqanda, phakathi kwe-10 kunye ne-15%.
- Ubisi, umndilili ujikeleze i-3,5%.
- Okunye ukutya: Iinyama zazo zonke iintlobo, iimbewu, amandongomane, iimbotyi, njl.
Kukuthini ukutya kweprotein
Iiproteni zihambelana ngqo nokutya, zihlala zinxulunyaniswa nokwehla kobunzima, ukuya ukunciphisa umzimba ngokukhawuleza okanye ufumane ubume ngokwandisa umthamo wezihlunu.
Namhlanje, izidlo ezisekwe kwiprotein zezona zangoku kwaye zonyuselwa. Kuba kufuneka siyicace lonto ukusetyenziswa kwakho Isinika imvakalelo yokugcwala kwaye singafuni ukutya ngaphezulu. Nangona kunjalo, ayizizo zonke izibonelelo, kukho izibonelelo kunye nokungalunganga xa sithetha ngezidlo zeprotein, sikuchazela apha ngezantsi.
Sele kukho izazi zokutya ezininzi esele zibulelwe ngenxa yazo ukutya okuneproteni ephezulu, ezinje ngokutya kweAtkins, ukutya kweZone, ukutya kweDukan okanye ukutya kweMontignac.
Zonke ziphantsi kwii-carbohydrate, amafutha kunye noshukela kwaye ezona zibalulekileyo ziiproteni kunye nemifuno. Ke ngoko, ukuba ziyalandelwa ixesha elide sinokubona ukuba zenzeka njani impilo yethu isengozini. Kuba zibangela ukusilela okuninzi kwesondlo.
Zisebenza njani izidlo zeProtein
Kule ndlela yokutya iikhabhohayidrethi ziyasuswa, zonke iintlobo zeecarbohydrate ziyanyamalala kwesi sizathu, ngaphandle kwazo umzimba uqala utshise amanqatha kumandla kunye nepetroli, le nkqubo ibizwa ngokuba ketosis
Le rejimeni yenzelwe ukunqanda indlala, ukusukela bahlutha kakhuluNangona kunjalo, i-ketosis inokubangela umonakalo kunye nokuphelisa impilo yethu. Umzekelo: isicaphucaphu, iingxaki zezintso, ukubetha kwentliziyo, ukuba nochuku okanye iintloko zezona mpawu ziphindaphindayo.
Ukungqinelana nokutya kweprotein
Olu hlobo lokutya luye lwathandwa ngokukhawuleza, kuyinyani ukuba abantu bayancipha kwaye banciphisa ubunzima kunye nabo, kodwa kufuneka sibuze umngcipheko onokubangela umzimba wethu.
Sebenzisa ubuninzi yeprotein kunaleyo ifunwa ngumzimba wethu inokuba nefuthe elibi ukusukela nokuba ucinga ngokuchaseneyo kunokusenza sityebe, inani lamafutha omzimba, uxinzelelo lwezintso kwaye kunokusenza siphelelwe ngamanzi emzimbeni.
Imfihlo yokutya okufanelekileyo ukunciphisa umzimba ngokukhuselekileyo kukuba isiseko sayo sigxile kukutya okusempilweni kunye nokutya okunempilo Kuyinyani ukuba umzimba wethu ufuna iprotein kodwa hayi ngaphezulu. Kuyimfuneko ukwakha ithambo ephothiweyo, ubunzima bemisipha kwaye iihomoni. Ngesi sizathu, akukho mfuneko yakwenza ngaphandle kwayo.
Ingcebiso yemihla ngemihla yokusetyenziswa kweprotein yi-25% yeekhalori zizonke ezifakwe ngosuku. Oko kukuthi, ukuba siyangena I-1.500 yeekhalori, i-20% yazo kufuneka ibe ziiproteni, ubuncinci i-300 kcal.
Nangona kunjalo, ukutya okunotyebileyo kule nto kucebisa idosi ephezulu kakhulu kunendlela ekucetyiswa ngayo, kolu hlobo lokutya iprotein ihlala inesiqingatha seekhalori ezifakwa ngaphakathi yonke imihla.
Iziphumo zeMpilo yokutya okuphezulu kweProteni
Ngokwezifundo ezininzi, kuye kwafunyaniswa ukuba olu hlobo lokutya lunako ukwandisa amanqanaba e-cholesterol, kunye nokubeka iintliziyo zethu emngciphekweni, impilo yethu inokubandezeleka kwaye unokufumana ubunzima a ukubetha.
Phakathi kwezinye iimpawu onokuthi uhlupheke kukuba ekuhambeni kwexesha, siya kuba neenketho ezininzi baneengxaki ze-osteoporosis kunye nezintso.