Iiproteni ekudleni

Iiproteni zizinto zokwakha zobomi. Iseli nganye emzimbeni womntu ineeprotein. Isiseko seprotheni yikhonkco leamino acid.

Udinga iprotein ekudleni kwakho ukunceda ukulungisa iiseli zomzimba kunye nokwenza ezintsha. Iiproteni zikwabalulekile ekukhuleni nasekukhuleni kwabantwana, kulutsha nakwabasetyhini abakhulelweyo.

Ukutya kweeprotein kohlulwe ngokwamalungu abizwa ngokuba ziiamino acid ngexesha lokwetyisa. Umzimba womntu udinga inani lee-amino acid ngesixa esikhulu ngokwaneleyo ukugcina impilo isempilweni.

Ii-amino acid zifumaneka kwimithombo yezilwanyana ezinje ngenyama, ubisi, intlanzi kunye namaqanda. Zikwafumaneka kwimithombo yezityalo enje ngesoya, iimbotyi, iimbotyi, ii-butter butter, kunye nezinye iinkozo (ezifana nengqolowa nengqolowa). Awudingi kutya iimveliso zezilwanyana ukuze ufumane yonke iprotein oyifunayo kwisidlo sakho.

Ii-amino acid zihlelwa ngokwamaqela amathathu:

• Kubalulekile
• Ayibalulekanga
• Kunye

Iiamino acid ezibalulekileyo ayinakwenziwa ngumzimba, kwaye kufuneka ibonelelwe kukutya. Akukho mfuneko yokuba zityiwe ngesidlo esinye. Ibhalansi usuku lonke ibaluleke ngakumbi.

Iiamino acid ezingabalulekanga zenziwe ngumzimba kwii-amino acid eziyimfuneko okanye ekonakaleni kwesiqhelo kweeproteni.

Iimeko zeeamino acid ziyafuneka ngamaxesha okugula noxinzelelo.

Inani leeprotheyini olifunayo kwisondlo sakho liya kuxhomekeka kwiimfuno zakho zekhalori zizonke. Ukutya okucetyiswayo imihla ngemihla kubantu abadala abasempilweni yi-10% ukuya kwi-35% yeemfuno zakho zekhalori. Umzekelo, umntu okwi khalori ye-2000 yokutya unokutya i-100 yeeprotein, ezinokuthi zibonelele nge-20% yeekhalori zemihla ngemihla.

I-ounce enye (i-30 gram) yokutya okune-protein eninzi ine-7 yeeprotheyini. I-ounce (30 gram) ilingana:

• 1 oz (30 g) yenyama yentlanzi okanye yenkukhu
• 1 iqanda elikhulu
• ¼ indebe (60 milliliters) tofu
• ½ indebe (65 grams) yeembotyi eziphekiweyo okanye iilentile

Ubisi olunamafutha asezantsi ikwangumthombo olungileyo weprotheni.

Iinkozo zizonke ziqulathe iiprotheyini ezininzi kuneemveliso ezicokisisiweyo okanye "ezimhlophe".

Abantwana kunye nolutsha banokufuna iimali ezahlukileyo, kuxhomekeke kubudala babo. Eminye imithombo esempilweni yeprotheni yezilwanyana ibandakanya:

• I-Turkey okanye inkukhu inesikhumba esisusiweyo, okanye i-bison (ekwabizwa ngokuba yinyathi yenyama)
• Ukucheba inyama yenkomo okanye inyama yengulube, efana nokujikeleza, i-sirloin ephezulu, okanye i-tenderloin (ukunciphisa onke amanqatha abonakalayo)
• Intlanzi okanye iqokobhe

Eminye imithombo elungileyo yeprotheni ibandakanya:

• Iibhontshisi zePinto, iimbotyi ezimnyama, iimbotyi zezintso, iilentile, ii-ertyisi ezahlukileyo, okanye iimbotyi ze-garbanzo
• Amandongomane nembewu, kubandakanya iiamangile, iihazelnuts, amandongomane adityanisiweyo, amandongomane, ibhotolo yamandongomane, imbewu yejongilanga, okanye ii-walnuts (Amandongomane anamafutha amaninzi ke khumbula ubungakanani beesahlulo. Ukutya iikhalori ngaphezulu kweemfuno zakho kunokukhokelela ekuzuzeni ubunzima.)
• I-Tofu, i-tempeh, kunye nezinye iimveliso zeprotheni
• Iimveliso zobisi ezinamafutha asezantsi

Isikhokelo esitsha seSebe lezoLimo laseMelika, esibizwa ngokuba yi-MyPlate, sinokukunceda wenze ukhetho lokutya olusempilweni.

Ukutya - protein

• Iiproteni

I-National Academy yeSayensi, iZiko lezeMpilo, iBhodi yokutya kunye neZondlo. Ukungeniswa kwereferensi yokutya kwi-eneji, i-Carbohydrate, iFibre, iFat, iiFatty Acids, iCholesterol, iProtein, kunye neeAmino Acids. Icandelo leendaba kuZwelonke. IWashington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

URamu A, uNeild P.Ukutya kunye nesondlo. Ku: Naish J, Inkundla yaseSyndercombe D, ii-eds.IiSayensi zezoNyango. Ngomhla wesi-3. IPhiladelphia, PA: Elsevier; I-2019: isahluko 16.

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. Izikhokelo zokutya ze-2015-2020 zokutya kubantu baseMelika. Ngomhla we-8. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Izikhokelo.pdf. Ukuhlaziywa ngoDisemba 2015. Kufikeleleke ngoJuni 21, 2019.