Ekudleni komuntu wanamuhla omncane amaprotheni aphakeme kakhulu. Lokhu kuholela ekunciphiseni kwegciwane lesandulela ngculaza, izifo, izifo eziphathelene ne-hormonal, izifo zesimiso senhliziyo. Phakathi naleso sikhathi, ungaqhubeki ngokuphuthumayo kunoma yimuphi umkhiqizo kulebula owabonayo ukukhulunywa kwamaprotheni - imikhiqizo yamaprotheni ewusizo kufanele ihlangabezane nemigomo eminingi.
Ungakhetha kanjani imikhiqizo yamaprotheni?
Kunezidingo ezimbili eziyisisekelo okufanele zigcinwe engqondweni uma ukhetha ukudla okucebile amaprotheni. Lokhu kuyi-faction absorption factor kanye ne-high protein content okuyi-unit of calories.
Uma "ngokwesayensi", kuzobukeka kanje:
- imikhiqizo ecebile amaprotheni kufanele ibe nokubiza okuphezulu kwamakhemikhali - lokhu kubonisa ukuhlanganiswa okuphelele kwe-amino acid (isilinganiso sokuqukethwe kwamamino acid ebalulekile kumkhiqizo);
- kanye nokubiza okuphezulu kwezinto eziphilayo - lokhu kusho ukuthi umkhiqizo wamaprotheni uyagcinwa kahle futhi ugaywe kuze kube ngaphezulu.
Lezi zimfanelo ezimbili zihlanganiswa ematafuleni amaningi okudla okudla ngamaprotheni. I-best, coefficient ephakeme ngu-1.0, noma amanani alinganiselwayo.
Le coefficient (1.0) ihambelana nemikhiqizo elandelayo:
- ubisi;
- i-soy protein;
- amaqanda.
Okulandelayo, hhayi okungenani okuphawulekayo, umgomo ekukhethweni kokudla kwamaprotheni yisilinganiso samaprotheni namafutha. Umkhiqizo awukwazi nje ukuthi ube amaprotheni (uma kungenjalo ngokugxila kwezondlo zokudla), uqukethe namafutha, okungavunyelwe kakhulu ekudleni. Ukudla okuningi "kwamaprotheni" okuqukethwe okuphansi kunamafutha:
- inhliziyo yenkomo;
- i-veal;
- imfucuza;
- i-tuna;
- i-chum;
- salmon pink;
- i-saury;
- i-squid;
- i-pollock;
- i-pollock roe;
- i-peas egcwele;
- ubhontshisi;
- inyama yesoya;
- I-cottage ushizi i-fat-fat.
Kulokho konke, ama-2/3 weprotheni angene emzimbeni womuntu kufanele abe amaprotheni ezinkomo, futhi 1/3 - imifino. Futhi iphuzu lapha nje kuphela ukuthi amaprotheni wesilwane asondelene nokubunjwa kwama-amino acid, ngaphezulu "okuzalwa" kumuntu, yingakho kugujwa okuningi.
Izinzuzo Zamaprotheni Ukudla
Ngeke sikhulume ngokubaluleka kokudla kwamaprotheni emzimbeni, futhi kanjani ngaphandle kwalo, "kubi" yonke iseli lomzimba womuntu - seyazi kakade ngisho nezingane. Nokho, akubona wonke umuntu owazi ukuthi amaprotheni ayithinta inqubo yokulahlekelwa isisindo.
Ukudla okunamaprotheni kubhekwa "okunomsoco" futhi akusikho ngisho nokuthi ukudla kwamaprotheni kunama-calories amaningi kunokudla okusanhlamvu nemifino, kodwa ukuthi amaprotheni anciphisa inqubo yokugaya ama-carbohydrates, ngakho-ke sigcina ukuzwela ukuzwa isikhathi eside kakhulu. Kule akhawunti, ithuba linikezwa ukudla kancane.
Ngaphezu kwalokho, ukuba khona kwamaprotheni ekudleni okuhambisana nokusebenza ngokomzimba kunomthelela ekukhuleni okusebenzayo kwezicubu zomzimba. Futhi imisipha idla ngokudla i-khalori, ngisho nalapho ungenzi lutho neze. Ukwanda kwe-muscle mass kuyavinyelela izikhathi eziningi, futhi lokhu kuyasiza kakhulu uma uzama ukuqeda ukuqoqwa kwamafutha.
Ngakho-ke, kuwe ukhethe imikhiqizo yokudla kwamaprotheni:
- inyama enamafutha aphansi;
- izinhlanzi nezilwane zasolwandle;
- ubisi, mhlawumbe imbuzi;
- amaqanda abamhlophe;
- i-cottage ushizi kuze kufike ku-5% okuqukethwe kwamafutha;
- ushizi kuya kokuqukethwe kwamafutha angu-25%;
- soy, ubisi soy and tofu;
- amaprotheni okusanhlamvu kanye nemifino - ukuqubula, ama-chickpeas, ubhontshisi, ubhontshisi we-mung, i-peas;
- amantongomane.
Ngakanani amaprotheni umuntu adinga?
Ngimaphi imikhiqizo yamaphrotheni engcono kakhulu ngesikhathi sokulahlekelwa kwesisindo - kucatshangelwe. Kodwa ngesilinganiso okwamanje. Imithombo eyinhloko yamaprotheni phakathi nosuku kumele ibe inyama nenhlanzi - usayizi wabo epulangwe kufanele lilingane nobukhulu besandla sakho ngaphandle kokucabangela iminwe yakho.
Ngosuku sidinga i-100-120 g yeproteinyini ephezulu. Lokhu akusho ukuthi amagremu angu-100 enyama ozilungiselele ngokugcwele. Okokuqala, inyama ayiqukethe amaprotheni ahlanzekile. Okwesibili, amaprotheni awagcini ngokugcwele, ngakho-ke ukuze uthole umthamo we-100 g, udinga "ukwethula" ekudleni kwakho kanye nenyama nenhlanzi, nemikhiqizo yobisi, kanye namaprotheni emifino.