Sineproteinyini engama-20%, kodwa noma kunjalo, nsuku zonke sidinga ukugcwalisa lesi silinganiso nge-100 g amaprotheni avela kokudla. Umuntu uchitha isikhathi eside sempilo yamaprotheni esitolo - igazi, ama-enzyme, ama-muscle fibers, ukuvuselelwa kwamaseli kanye nezicubu, konke lokhu kuthatha amaprotheni, okumele ahlawuliswe okuthile. Sinezindlela ezimbili kuphela - izilwane namaprotheni wemifino, okumele kube yikhwalithi ephezulu ngempela.
Ikhwalithi yamaprotheni okunomsoco
Amaphrotheni okunomsoco ahlukaniswa ngokubunjwa okuhambisana nokulinganisa nokulinganisa kokufana. Ngakho-ke, amaprotheni emifino aphansi kunezilwane kuzo zombili izilinganiso.
Amaprotheni ezilwane aqukethe ama-amino acids ebalulekile, imifino ngokuvamile ayiqukethe amino acid amabili noma amabili. Isibonelo, amazambane kanye nama-legumes awaqukethe i-methionine ne-cysteine, okusanhlamvu - i-lysine ne-threonine. Phakathi kwamaprotheni okutshala, ukubunjwa okungcono kunakho konke kungabonga:
- i-peas;
- i-soybean;
- ubhontshisi;
- ukunye okufana nokunye okunye nokwehla.
Iprotheyini ephelele kakhulu iqukethe:
- ubisi;
- inhlanzi;
- amaqanda;
- inyama.
Ngokwezinga lokufana, amaprotheni okunomsoco angabuye ahlukaniswe:
- inyama, inhlanzi, amaqanda abamhlophe, ubisi - bathathwa yi-90-100%;
- amaprotheni avela okusanhlamvu nemifino - 80%;
- amaprotheni avela emanzini - 70%;
- amaprotheni fungi - kufika ku-40%.
Ngakho-ke, amaprotheni angama-60% ekudleni kwabantu kufanele abe yizilwane.
Indima yamaphrotheni ekudleni komuntu
Eqinisweni, indima yamaprotheni kufanele ihlolwe hhayi ekudleni komuntu kuphela, kodwa nakuzo zonke izici zokuphila. Ama-protein yizinto zokwakha zento entsha, ngakho-ke uma sifuna umzimba ukuba uvuselele ngempumelelo, sidinga amaprotheni. Imisebenzi esemqoka yamaprotheni:
- amaprotheni iqhaza ngokuqondile esakhiweni kwanoma yiliphi iseli lomzimba womuntu;
- ama-hormone amaningi (i-insulin, i-glucagon) nama-enzyme angama-protein;
- ukubaluleka kwamaprotheni ekudleni komuntu kuphakeme kakhulu, ngoba lezi zinhlayiya zihlanganisa zonke izinqubo ezenzeka emzimbeni, okungukuthi, ziyi-neurotransmitters - ezithumela ulwazi oluvela ebuchosheni ukuya esitokisini, kusuka esitokisini kuya esitokisini;
- amaprotheni ezokuhambisa izakhi ngegazi - lipoprotein amaprotheni athatha amafutha, i-hemoglobin, i-oxygen, transferrin - iron ;
- ukuzivikela komzimba kwamaprotheni ekuqinisekiseni ukuba khona kwama-prounoglobulin amaprotheni njalo egazini - bavikela ngokumelene nokutheleleka, ukusheshisa inqubo yokweqa igazi.
Lapho iphrotheni idinga ngaphezulu ...
Iqiniso lokuthi amaprotheni iyisakhiwo sokwakha, sesiyazi kakade. Ngakho kuzo zonke lezo zimo lapho umzimba kudingeka usebenze "ngokuvuselela" ngenkuthalo, kumele sidle inani elengeziwe lamaprotheni. Lezi yizi:
- isikhathi emva kokuhlinzwa, ukungenelela kokuhlinzwa, i-chemotherapy;
- ngokulahlekelwa igazi, isifo sofuba, i-corticosteroids nemithi elwa namagciwane;
- ezinezifo zendlela yokugaya ukudla, i-fractures, iyashisa.
Kodwa-ke, okulula futhi okungenabungozi yisidingo somzimba samaprotheni ngenxa yemisebenzi yezemidlalo esebenzayo. Ezimweni ezinjalo, awukwazi ukwenza ngaphandle kwempilo yeprotheyini yezemidlalo.
Ukudla kwezemidlalo kuhlanzwa ukungcola (ama-carbohydrate, amafutha, i- fiber ) amaprotheni afakwa ngokushesha hhayi emvelweni (njengama-whey amaprotheni), kodwa futhi ngenxa yokuhlanzwa okusezingeni eliphezulu.
Amaprotheni anjalo ahloselwe abagijimi kulawo maso lapho inani lamaprotheni elidingekile lingenakugcwaliswa ngokudla okuvamile - bekungadingeka badle izikhathi ezingu-7 ngosuku, futhi ngesikhathi esifanayo, ngesinye isimangaliso, hhayi ngaphezu kwe-caloric value. Amaprotheni avela emdlalweni wezemidlalo akufanele abe ngaphezu kuka-50% wezingqikithi zamaprotheni adliwe ngosuku. Ukudla kwezemidlalo kufanele kuhlanganise, hhayi ukubuyisela ukudla okuvamile.
Noma kunjalo, amaprotheni okweqile akuyona into emnandi kunokwehluleka. Ngakho-ke, ngisho nama-cocktails ama-protein amnandi avela ezitolo zezemidlalo akufanele asetshenziswe ngokunganaki, njengama-dessert kunoma ubani, ngaphandle kwesidingo sangempela.