Imithombo eyinhloko yamaprotheni kubantu iyimveliso yemvelaphi yezilwane, nakuba ezinye zezitshalo zihlukaniswa nokuqukethwe kwayo okuphezulu. Izingxoxo ngesihloko, ukuthi zingakanani amaprotheni umuntu adinga usuku, phakathi kwabadokotela kanye nezondlo zokudla azange aphele iminyaka eminingi.
Ngakanani amaprotheni ngosuku okufanele adliwe owesifazane?
Amadokhumenti asemthethweni anikezela kubantu abajwayelekile abavela ku-0.8 kuya ku-1.3 amagremu amaprotheni ngekhilogremu yesisindo ngosuku. Lokhu kunikezwa ukuthi lowo muntu akanalo izinkinga empilweni yakhe nangesisindo esiningi, futhi angeneli ezemidlalo. Kuwesifazane, lokhu kungu-46-75 g ngosuku, kumuntu - 56-91 g.
Abantu abaningi baphutha, becabanga ukuthi i-1 g yamaprotheni ilingana no-1 g wenyama. Eqinisweni, imikhiqizo yamaphrotheni ayihlanganisi ngokuphelele amaprotheni, ngakho-ke udinga ukuthembela kumatafula akhethekile. Isibonelo, cishe ama-27 g amaprotheni aqukethwe ku-100 g webele yenkomo yenkukhu nenkukhu, i-100 g ye-tuna - ama-gramu angu-22, futhi eqanda elilodwa liyi-6 g kuphela. Futhi njengoba izici eziningi zithinta ukufaniswa okuvamile kwamaprotheni, akuvamile ukusetshenziselwa umzimba ngokuphelele.
Isidingo samaprotheni sanda ngokuzikhandla ngokweqile, ukukhulelwa nokuncelisa, ekugugeni, kanye nokwehla kwesisindo.
Kuthatha amaprotheni amangaki ngosuku ukulahlekelwa isisindo?
Izidakamizwa ziye zafakazela ukuthi noma yikuphi ukudla nokwanda kwiprotheni ekudleni kubonakala kalula. Ucwaningo lubonise ukuthi uma kutholakala amaphesenti angu-25% wekhalori yansuku zonke ezivela kuma-protein, umzimba wegazi ukhula ngenye yesithathu. Ngaphezu kwalokho, ngokukhuphuka kokuqukethwe kwamaprotheni, ingozi yokuphazamiseka kokudla kunciphile, ngoba kubangela ukuzwa okungcono kakhulu kunamakhemikhali namafutha.
Ngenxa yokuntuleka kwemikhiqizo yamaprotheni lapho ilahlekelwa isisindo, umzimba uqala ukushisa amafutha kunamafutha, nemisipha. Ngakho-ke, abaqeqeshi bezinsizwa abalahlekelwa yimpumelelo bayaphakanyiswa ukwandisa izinga lamaprotheni ukuya ku-2 g ngekhilogremu yesisindo somuntu. Uma, ngaphezu kokudliwayo, ukulahlekelwa kwesisindo kwandisa umzimba, isilinganiso seprotheyini sikhuphukela ku-2.2 g. Nokho, akuyona into engathandeki ukudliwa okungaphezu kuka-30 amagremu amaprotheni ngesikhathi, ngoba yena nje akawutholi umzimba.