Njengomthetho, ukudla okucebile amaprotheni, kubathanda labo abazenzele wona, baqala ukulahlekelwa isisindo bese beya ejimini. Kodwa-ke, kubalulekile ukuqonda ukudla kunoma yimuphi umuntu, ngoba ngaphandle kwalokhu akunakwenzeka ukuzondla ukudla okunempilo, okungasiza ukugcina impilo nempilo endaweni ephakeme. Kusukela kulesi sihloko uzothola ukuthi ukudla kucebile ngamaprotheni, nokuthi kungani kuyadingeka nokuthi kuzokwenzekani uma umzimba uhlangabezana nokuntuleka kwabo.
Kungani sidinga ukudla okucebile amaprotheni?
Ama-proteins (amaprotheni, ama-polypeptides) - lokhu kuyisici esibalulekile somsoco womuntu, okukhona okudingekayo ekusetshenzisweni komzimba okunempilo. Benza imisebenzi eminingi ebalulekile:
- I-Collagen yakha isisekelo samathambo, ama-tendon, i-cartilage, futhi iyabangela ukuqina kwezingxenye ezijulile zesikhumba;
- I-Keratin yisisekelo sezinwele futhi kubalulekile ukugcina impilo yabo;
- amaprotheni ngokuvamile kubalulekile ekuvikeleni komzimba ekuqoqeni kwezinto ezimbi;
- amaprotheni, okuyingxenye yegazi nezinye izikhukhula zomzimba womuntu, uyakwazi ukunciphisa amagciwane namabhaktheriya.
- lapho amaprotheni ekugcoba awela phansi kuma-amino acids - amanye awo aya ekwakheni izicubu zomzimba, kanti ezinye ziphenduka iglucose, zinika amandla.
Ngakho, kubandakanya amaprotheni ananele ekudleni kwakho, ugcina impilo, ubuhle nemisebenzi ehlukahlukene ebalulekile yomzimba.
Ukudla okunamaprotheni kunazo zonke
Ukudla okuqukethe inani eliphakeme lemaprotheni yimikhiqizo yemvelaphi yezilwane. Ososayensi bathole ukuthi amaprotheni alolu hlelo angcono kakhulu emzimbeni. Ngaphezu kwalokho, lesi sigaba ngokuvamile kubhekwa njengokudla okuphelele kwamaprotheni, ngoba ngaphezu kwamaprotheni, kukhona isethi ephelele yama-amino acids (ngokuphambene namaprotheni wesitshalo esivela kuwo, lapho isethi engaphelele - ngaphandle kwasoya kuphela).
Ngakho, ekudleni kokudla kwamaprotheni yilezi:
- inyama (yenkomo, ingulube, umdlalo, njll);
- inyoni (inkukhu, turkey, ihansi, njll);
- inhlanzi (i-trout, i-pollock, i-herring - noma yiziphi izinhlobo);
- amaqanda (ikakhulukazi izigwaca);
- ubisi nayo yonke imikhiqizo yobisi;
- i-cottage shizi;
- ushizi.
Yilezi zokudla ezinikeza ukugcwalisa okude kakhulu futhi zizuze emzimbeni. Ukuwasebenzisa nsuku zonke, usiza umzimba wakho uthole zonke izinto ezidingekayo.
Ukudla kwemifino ecebile amaprotheni
Ukudla kwemifino kungabuye ibe amaprotheni, kodwa, ngaphezu kokunye, le mikhiqizo ayiqukethe ama-amino acid (valine, leucine, threonine, tryptophan, methionine, isoleucine, i-lysine, i-phenylalanine). Ukuze uzuze ngesamba esifanele, kufanelekile ukubamba inhlanganisela efanele:
- amakhowe + okusanhlamvu;
- amakhowe + amantongomane;
- okusanhlamvu + okusanhlamvu;
- ubhontshisi + amantongomane;
- ubhontshisi + izithelo zomhlobo ohlukile.
Ngaphezu kwamakhowe, ama-legumes namantongomane, lolu hlu luhlanganisa imbewu, ama-persimmons, i-ginger, isipinashi , amabala kanye namahlumela aseBrussels, i-avocado kanye ne-asparagus. Uhlu oluphelele lokudla olucebile amaprotheni lungabonakala etafuleni.
Izimpawu zezinkinga zamaprotheni
Ukwazi ukuthi yikuphi ukudla okucebile amaprotheni, ungakwazi ukwakha kahle ukudla kwakho futhi ugweme ukwehluka ngokweqile kusuka kokujwayelekile kuzo zonke izinkomba. Phela, ukudla kufanele kube, okokuqala, ukulinganisela nokuvumelanisa. Cabanga ngezibonakaliso zokudla kwakho okwakhiwe ngokungalungile ngokweprotheyini.
Uma kunokuntuleka kwamaprotheni emzimbeni, kunezibonakaliso ezinjalo:
- ubuthakathaka emzimbeni;
- isinciphiso sesifiso socansi;
- ukukhulelwa kwengculazi;
- ukuphazamiseka kwemithi;
- i-muscle atrophy;
- ezinganeni, ukuphuza ukukhula.
Uma, ngokuphambene nalokho, udla amaprotheni amaningi, kuzoba nezibonakaliso zokudlula:
- ukwehluleka kwamathambo;
- izinkinga zezinso;
- ukuxhuma ku-edema;
- ukuthuthukiswa kwe-gout;
- okwenzeka ngesisindo esiningi.
Ochwepheshe bayaqiniseka: umuntu ngamunye unezinga lakhe lokusetshenziswa kokudla kwamaprotheni. Kukholelwa ukuthi ngenxa yempilo ayikwazi ukudla okungaphansi kuka-40 amagremu amaprotheni ngosuku, kodwa ngaphezu kuka-110 g futhi akunconywanga.
| | |
