Akunakuphikwa ukusho lokho amaprotheni ayadingeka ukuba nokusebenza okuhle nokulungile komzimba wethu. Ezikhathini eziningi lezi zinto zibangele izinkinga ezinkulu zokudla okunempilo ngoba abantu abaningi abashintsha imikhuba yabo yokudla kakhulu bangabeka impilo yabo engcupheni bengazi.
Ezindabeni zokudla okunempilo, kufanele sikuqaphele lokho umzimba ngumshini odinga amandla futhi lokhu kutholakala ngokudla. Amaprotheni ayadingeka kakhulu futhi kufanele sazi ukuthi yimiphi imithombo engcono kakhulu yokuwathola.
Amaprotheni abalulekile emzimbeni
Ngenxa yamaprotheni, umzimba wethu uyakwazi ukwenza lezi zinto ezilandelayo ezibaluleke kakhulu ekusindeni.
- EzokuThutha oksijini egazini.
- Banesibopho sokwakha nokuqinisa imisipha.
- Bayangenelela ukwakheka nokuthuthukiswa kwama-enzyme wokugaya ukudla.
- Kwakha amasosha omzimba kithi amasosha omzimba
- Kuyasiza ukwakha uhlobo oluthile lwe- amahomoni.
Njengamanje kunomqondo olinganayo mayelana namaprotheni, iningi lawo, lapho lizwa igama elithi protein ngqo, cabanga ngokunyakaziswa okwenziwa ngumsubathi noma umuntu ovame ukuya ejimini. Kodwa-ke, kufanele sazi, lokho amaprotheni amahle kakhulu avela ekudleni futhi hhayi kwizithasiselo zokudla okunempilo esingazithola.
Kunezinhlobo ezimbili zamaprotheni, kuya ngemvelaphi yazo angaba amaprotheni emvelaphi yezilwane noma yemifino. Akukhathalekile ukuthi ukudla kwakho akubandakanyi ukusetshenziswa kwezilwane kusukela kuqhubeke imifino ungathola inkomba efanayo yamaprotheni.
Ukudla okunamaprotheni amaningi
Iprotheni yemifino
Ngokulandelayo sizokhombisa ukuthi yikuphi okuhle kakhulu ukudla kwezitshalo ukwandisa amazinga ethu amaprotheni. Inketho yabantu abadla inyama kanye nemifino.
- inkinobho yomcibisholo wokuphenya iqukethe amagremu angama-34,7 ngamagremu ayi-100.
- Imbewu yamathanga, 30 amagremu
- Ubisi oludakayo, 50 amagremu
- Ibhotela lamantongomane, amagremu angama-25.
- Seitan, 24 amagremu.
- Ama-lentile, 23 amagremu.
- I-Quinoa, 20 amagremu.
- Izinkukhu, 20 amagremu.
- Ama-alimondi, 18 amagremu.
Amaprotheni ezilwane
Ngakolunye uhlangothi, sikutshela ini ukudla zingcono kakhulu ukuthola amaprotheni wemvelaphi yezilwane.
- I-Queso kuphulukisiwe kunikela phakathi kwamaprotheni aphakathi kuka-20 no-25% esisindo esiphelele.
- I-Pescado phakathi kuka-15 no-20%.
- Amakhadi kwehluka phakathi kuka-12 no-18%.
- Ushizi othambile, phakathi kuka-10 no-15%
- Amaqanda nemikhiqizo yamaqanda, phakathi kuka-10 no-15%.
- Ubisi, isilinganiso siseduze no-3,5%.
- Okunye ukudla: inyama yazo zonke izinhlobo, imbewu, amantongomane, imidumba, njll.
Yini ukudla kwamaprotheni
Amaprotheni ahlobene ngqo nokudla, ahlala exhunyaniswa nokwehlisa isisindo, ukuze yehlisa isisindo ngokushesha noma ukuzilolonga ngokwandisa ivolumu yemisipha.
Namuhla, izidlo ezisuselwa emaprotheni yizona zesimanje kakhulu futhi ezithuthukiswayo. Ngoba kufanele sikucacele lokho ukusetshenziswa kwakho Kusinika umuzwa wokusutha futhi singafuni ukudla kakhulu. Kodwa-ke, akuzona zonke izinzuzo, kunezinzuzo nezinkinga lapho sikhuluma ngokudla kwamaprotheni, sikuchazela ngezansi.
Sekuvele kukhona izazi zokudla okunomsoco eziningi esezithandwa ngenxa yazo ukudla kwamaprotheni aphezulu, njengokudla kwe-Atkins, i-Zone diet, i-Dukan diet noma i-Montignac diet.
Zonke zinama-carbohydrate amancane, amafutha noshukela kanti okubaluleke kakhulu kunamaprotheni nemifino. Ngakho-ke, uma zilandelwa isikhathi eside singabona ukuthi kanjani impilo yethu isengozini. Njengoba zibangela ukuswela okuningi kokudla okunempilo.
Ukudla Kwamaprotheni Kusebenza Kanjani
Kulesi sidlo ama-carbohydrate ayasuswa, zonke izinhlobo zama-carbohydrate ziyanyamalala ngenxa yalesi sizathu, ngaphandle kwawo umzimba uqala shisa amanoni ukuthola amandla nophethiloli, le nqubo ibizwa ketosis
Lolu hlobo lwenzelwe ukugwema indlala, ngoba basutha kakhuluKodwa-ke, i-ketosis ingadala umonakalo futhi iqede impilo yethu. Isibonelo: isicanucanu, izinkinga zezinso, ukushaya kwenhliziyo, ukucasuka noma ukuphathwa ikhanda yizimpawu eziphindaphindeka kakhulu.
Ukungafani kokudla kwamaprotheni
Lolu hlobo lokudla seluthandwa ngokushesha, kuyiqiniso lokho abantu bancipha futhi banciphisa isisindo nabo, kepha kufanele sibuze ubungozi obungaba khona emzimbeni wethu.
Sebenzisa ubuningi obuningi amaprotheni adingwa ngumzimba wethu angaba nethonya elibi ngoba noma ngabe kucatshangwa okuphambene kungasenza sikhuluphale, inani lamafutha omzimba, ukungezwani kwezinso futhi kungasenza siphelelwe amanzi emzimbeni.
Imfihlo yokudla okuhle ukunciphisa isisindo ngokuphepha ukuthi isisekelo sayo sigxile ekudleni okulinganiselayo futhi okunempilo. Kuyiqiniso ukuthi umzimba wethu udinga amaprotheni kepha hhayi ngokweqile. Kuyadingeka ukwakha amathambo alukiwe, isisindo semisipha futhi ngisho amahomoni. Ngenxa yalesi sizathu, akudingeki senze ngaphandle kwayo.
Isincomo sansuku zonke sokusetshenziswa kwamaprotheni ngama-25% wamakholori aphelele afakiwe ngosuku. Lokho wukuthi, uma singena Amakholori angu-1.500, ama-20% awo kufanele abe amaprotheni, okungenani ama-300 kcal.
Kodwa-ke, ukudla okunothile kule nto kuncoma umthamo ophakeme kakhulu kunalokho okunconyiwe, kulolu hlobo lokudla amaprotheni ngokuvamile aqukethe ngaphezu kwengxenye yamakhalori amuncwa nsuku zonke.
Imiphumela Yezempilo Yesidlo Esiphezulu Samaphrotheni
Ngokwezifundo ezimbalwa, kutholakele ukuthi lolu hlobo lokudla lungakwazi ukwandisa amazinga e-cholesterol, kanye nokubeka izinhliziyo zethu engcupheni, impilo yethu yenhliziyo ingakhathazeka futhi ungahlupheka a unhlangothi.
Phakathi kwezinye izimpawu ongahlupheka ngazo ukuthi ekugcineni, sizoba nezinketho eziningi zokukhetha uphethwe i-osteoporosis nezinkinga zezinso.