Izizathu ezili-10 eziXhaswa yiNzululwazi zokutya iiprotheyini ezingakumbi

Umxholo

• 1. Kunciphisa amanqanaba okutya nawokulamba
• 2. Yonyusa ubunzima beMisipha kunye naMandla
• 3. Ilungele amathambo akho
• 4. Kunciphisa iminqweno kunye neminqweno yokutyiwa ebusuku
• 5. Yonyusa iMetabolism kwaye yonyuse ukutsha kwamafutha
• 6. Yehlisa uxinzelelo lwegazi
• 7. Inceda ukugcina ukuhla ukusinda
• 8. Azonakalisi Izintso Ezisempilweni
• 9. Inceda Ukuzilungisa Umzimba Wakho Emva Kokwenzakala
• 10. Kukunceda uhlale ulungile njengoko uneminyaka yobudala
• Umgca osezantsi
• Ngaba iiprotheyini ezininzi ziyingozi?

Iziphumo zempilo yamafutha kunye neecarbs ziphikisana. Nangona kunjalo, phantse wonke umntu uyavuma ukuba iiprotein zibalulekile.

Uninzi lwabantu lutya iiprotheyini ezaneleyo ukunqanda ukusilela, kodwa abanye abantu banokwenza ngcono ngokutya iiprotheyini eziphezulu kakhulu.

Izifundo ezininzi zibonisa ukuba ukutya okuneprotein ephezulu kunezibonelelo eziphambili zokunciphisa umzimba kunye nempilo yokutya (,).

Nazi izizathu ezili-10 zesayensi zokutya iiprotein ezininzi.

1. Kunciphisa amanqanaba okutya nawokulamba

Ezi macronutrients zintathu - amafutha, iikhabho, kunye neprotein- zichaphazela umzimba wakho ngeendlela ezahlukeneyo.

Izifundo zibonisa ukuba iiprotein zezona zizalisa kakhulu. Kukunceda uzive ugcwele ngakumbi-kunye nokutya okuncinci ().

Oku kuyinxalenye yokuba iprotein iyalinciphisa inqanaba lakho lehommlin yendlala yehormone. Ikonyusa amanqanaba epeptide YY, ihomoni ekwenza uzive ugcwele (, 5,).

Ezi ziphumo kumdla wokutya zinokuba namandla. Kwisifundo esinye, ukwanda kokutya kwiprotheyini ukusuka kwi-15% ukuya kwi-30% yeekhalori ezenziwe ngabafazi abatyebe kakhulu batya ii-calories ezingama-441 ezimbalwa ngosuku ngalunye ngaphandle kokuthintela ngabom nantoni na ().

Ukuba ufuna ukunciphisa umzimba okanye amafutha esiswini, cinga ngokutshintsha ezinye zeecarbs zakho kunye namafutha ngeprotein.Kungaba lula njengokwenza iitapile zakho okanye irayisi isebenze incinci ngelixa usongeza kancinci ukuluma kwenyama okanye intlanzi.

ISISHWANKATHELO Ukutya okuneproteni ephezulu kunciphisa indlala, kukunceda ukuba utye iikhalori ezimbalwa. Oku kubangelwa kukuphuculwa komsebenzi wehomoni elawula ubunzima.

2. Yonyusa ubunzima beMisipha kunye naMandla

Iiprotheni yindawo yokwakha izihlunu zakho.

Ke ngoko, ukutya izixa ezaneleyo zeprotheyini kukunceda ugcine ubunzima bomzimba wakho kunye nokukhuthaza ukukhula kwemisipha xa usenza uqeqesho lwamandla.

Izifundo ezininzi zibonisa ukuba ukutya iiprotheyini ezininzi kunokunceda ukwandisa ubunzima bemisipha kunye namandla (,).

Ukuba usebenza ngokwasemzimbeni, uphakamisa ubunzima, okanye uzama ukufumana izihlunu, kuya kufuneka uqiniseke ukuba ufumana iiprotein ezaneleyo.

Ukugcina ukutya okuneprotein ephezulu kunokunceda ekuthinteleni ukulahleka kwemisipha ngexesha lokulahleka kobunzima (10, 11,).

ISISHWANKATHELO Imisipha yenziwa ikakhulu ngeprotein. Ukutya okuphezulu kwiprotein kunokukunceda ufumane ubunzima bemisipha kunye namandla ngelixa unciphisa ukulahleka kwemisipha ngexesha lokulahleka kobunzima.

3. Ilungele amathambo akho

Intsomi eqhubekayo iqhubela phambili umbono wokuba iprotein- ikakhulu iproteni yezilwanyana- ayilunganga emathanjeni akho.

Oku kusekwe kwimbono yokuba iprotein yonyusa umthwalo weasidi emzimbeni, ekhokelela kwi-calcium leaching emathanjeni akho ukuze ithomalalise iasidi.

Nangona kunjalo, uninzi lwezifundo zexesha elide zibonisa ukuba iproteni, kubandakanya neprotein yezilwanyana, inezibonelelo eziphambili kwimpilo yethambo (,, 15).

Abantu abatya iiprotein ezininzi bathanda ukugcina ubunzima bethambo ngcono njengoko bekhula kwaye benomngcipheko ophantsi kakhulu we-osteoporosis kunye nokwaphuka (16,).

Oku kubaluleke ngakumbi kubafazi, abasemngciphekweni omkhulu we-osteoporosis emva kokuyeka ukuya exesheni. Ukutya iiprotheyini ezininzi kunye nokuhlala usebenza yindlela elungileyo yokunceda ukuthintela ukuba kungenzeki.

ISISHWANKATHELO Abantu abadla iiprotheyini ezininzi banempilo engcono yethambo kunye nomngcipheko ophantsi kakhulu we-osteoporosis kunye nokwaphuka njengoko bekhula.

4. Kunciphisa iminqweno kunye neminqweno yokutyiwa ebusuku

Ukunqwenela ukutya kwahlukile kwindlala yesiqhelo.

Ayisiyomzimba wakho nje odinga amandla okanye izakhamzimba kodwa ingqondo yakho ifuna umvuzo (18).

Nangona kunjalo, iminqweno kunokuba nzima kakhulu ukuyilawula. Eyona ndlela yokuyoyisa inokuba kukuthintela ukuba zingenzeki kwasekuqaleni.

Enye yeendlela ezilungileyo zokuthintela kukwandisa iproteni oyityayo.

Olunye uphononongo kumadoda atyebileyo abonisa ukuba ukwanda kweprotein ukuya kwi-25% yeekhalori kunciphise iminqweno nge-60% kunye nomnqweno wokutya ebusuku ngesiqingatha ().

Kwangokunjalo, uphononongo olwenziwe kumantombazana atyebe kakhulu afumanise ukuba ukutya isidlo sakusasa esineproteyini kunciphise inkanuko kunye nokutya okulula ebusuku.

Oku kunokulamla ngokuphuculwa komsebenzi wedopamine, enye yehomoni yengqondo ephambili ebandakanyeka kwiminqweno kunye neziyobisi ().

ISISHWANKATHELO Ukutya iiprotheyini ngakumbi kunokunciphisa inkanuko kunye nokunqwenela ukutya okulula ebusuku. Ukufumana nje isidlo sakusasa esineproteni ephezulu kunokuba nefuthe elinamandla.

5. Yonyusa iMetabolism kwaye yonyuse ukutsha kwamafutha

Ukutya kunokunyusa imetabolism yakho okwexeshana.

Kungenxa yokuba umzimba wakho usebenzisa iikhalori ukwetyisa kwaye usebenzise izakhamzimba ekutyeni. Oku kubhekiswa njengempembelelo ye-thermic yokutya (TEF).

Nangona kunjalo, ayikuko konke ukutya okufanayo kulo mbandela. Ngapha koko, iprotein inefuthe le-thermic ephezulu kakhulu kunamafutha okanye ii-carbs- i-20-35% xa ithelekiswa ne-5-15% ().

Ukutya okuphezulu kweprotein kubonisiwe kukonyusa kakhulu imetabolism kunye nokunyusa inani leekhalori ozitshisayo. Oku kunokuba ngama-80-100 ngaphezulu kweekhalori ezitshisiweyo suku ngalunye (,,).

Ngapha koko, olunye uphando lubonisa ukuba ungatshisa nangakumbi. Kwisifundo esinye, iqela elineprotein ephezulu litshise ii-calories ezingama-260 ngaphezulu ngosuku kuneqela elineprotein ephantsi. Oko kuyalingana neyure yokuzivocavoca umzimba ngamandla ngosuku ().

ISISHWANKATHELO Ukutya okuphezulu kweprotein kunokunyusa imetabolism yakho kakhulu, kukunceda utshise iikhalori ezininzi imini yonke.

6. Yehlisa uxinzelelo lwegazi

Uxinzelelo oluphezulu lwegazi ngoyena nobangela wokuhlaselwa sisifo sentliziyo, ukubetha, kunye nesifo sezintso esinganyangekiyo.

Into enomdla kukuba, ukuthathwa kweprotein ephezulu kubonisiwe ukunciphisa uxinzelelo lwegazi.

Kuphononongo lwezilingo ezilawulwayo ezingama-40, ukwanda kweprotein kwehlise uxinzelelo lwegazi lwe-systolic (inani eliphezulu lokufunda) nge-1.76 mm Hg ngokomndilili kunye noxinzelelo lwegazi lwe-diastolic (inani elisezantsi lokufunda) nge-1.15 mm Hg ().

Olunye uphononongo lufumanise ukuba, ukongeza ekunciphiseni uxinzelelo lwegazi, ukutya okuneprotein ephezulu kunciphise i-cholesterol ye-LDL (embi) kunye ne-triglycerides (27).

ISISHWANKATHELO Izifundo ezininzi ziyaqaphela ukuba ukutya iiprotheyini eziphezulu kunokuhlisa uxinzelelo lwegazi. Olunye uphononongo lukwabonisa ukuphucuka kweminye imingcipheko yesifo sentliziyo.

7. Inceda ukugcina ukuhla ukusinda

Kuba ukutya okuneprotein ephezulu kukonyusa imetabolism kwaye kukhokelela kunciphiso oluzenzekelayo lokutya ikhalori kunye neminqweno, abantu abaninzi abonyusa ukungenisa iiprotein bathambekele ekunciphiseni umzimba phantse kwangoko (,).

Olunye uphononongo lufumanise ukuba abasetyhini abatyebe kakhulu abatya iipesenti ezingama-30 zeekhalori zabo kwiprotein balahle iiponti ezili-11 (5 kg) kwiiveki ezili-12- nangona bengathintelanga ngabom ukutya kwabo ().

Iprotein ikwanazo izibonelelo zokulahleka kwamafutha ngexesha lokuthintelwa kwekhalori ngabom.

Kwisifundo seenyanga ezili-12 kubantu abangama-130 abatyebe kakhulu ekudleni okuthintelweyo kweekhalori, iqela elineprotein ephezulu lilahlekelwe ngamafutha omzimba angama-53% kunamaqela aqhelekileyo eprotein atya inani elifanayo leekhalori ().

Ewe, ukunciphisa umzimba sisiqalo nje. Ukugcina ukulahleka kwesisindo ngumceli mngeni omkhulu kubantu abaninzi.

Ukonyuka okuncinci kokutya kweeprotheyini kubonisiwe ukunceda ekugcineni ubunzima. Kwisifundo esinye, ukwanda kweprotein ukusuka kwi-15% ukuya kwi-18% yeekhalori kunciphise ukubuyisa ngo-50% ().

Ukuba ufuna ukugcina ubunzima obugqithisileyo, cinga ngokwenza ukonyuka okusisigxina kwiprotein yakho yokutya.

ISISHWANKATHELO Ukuthatha iiprotheyini zakho zokutya akunakunceda ukunciphisa umzimba kodwa kugcine ixesha elide.

8. Azonakalisi Izintso Ezisempilweni

Abantu abaninzi bakholelwa ngokungalunganga ukuba ukutya okuneprotheyini ephezulu kulimaza izintso zakho.

Kuyinyani ukuba ukuthintela ukutya kweeprotein kunokunceda abantu abanesifo sezintso esele sikho. Oku akufuneki kuthathwe kancinci, kuba iingxaki zezintso zinokuba zibi kakhulu ().

Nangona kunjalo, ngelixa ukutya iiprotein ephezulu kunokwenzakalisa abantu abaneengxaki zezintso, akunanto yakwenza nabantu abanezintso ezisempilweni.

Ngapha koko, uphononongo oluninzi lubethelela ukuba ukutya okuneprotein ephezulu akunaziphumo zibi kubantu abangenasifo sezintso (,,).

ISISHWANKATHELO Ngelixa iprotein inokubangela ingozi kubantu abaneengxaki zezintso, ayichaphazeli abo banezintso ezisempilweni.

9. Inceda Ukuzilungisa Umzimba Wakho Emva Kokwenzakala

Iiproteni zinokukunceda ekulungiseni umzimba wakho emva kokonzakala.

Oku kunengqiqo, njengoko yenza ezona bhloko ziphambili zokwakha izicwili zakho kunye namalungu.

Izifundo ezininzi zibonisa ukuba ukutya ngakumbi iiprotein emva kokonzakala kunokunceda ukukhawulezisa ukubuyisela (,).

ISISHWANKATHELO Ukutya iiprotheyini ngakumbi kunokukunceda ufumane ngokukhawuleza ukuba wenzakele.

10. Kukunceda uhlale ulungile njengoko uneminyaka yobudala

Esinye seziphumo zokuguga kukuba izihlunu zakho ngokuthe ngcembe ziba buthathaka.

Ezona meko zinzima kubhekiswa kuzo njenge-sarcopenia enxulumene nobudala, yenye yezona zinto zibangela ubuthathaka, ukwaphuka kwamathambo, kunye nokunciphisa umgangatho wobomi kubantu abadala (,).

Ukutya iiproteni ngakumbi yenye yeendlela zokunciphisa ukonakaliswa kwemisipha okunxulumene nobudala kunye nokuthintela i-sarcopenia ().

Ukuhlala usebenza ngamandla kubalulekile, kwaye ukuphakamisa iintsimbi okanye ukwenza uhlobo oluthile lokuzivocavoca umzimba kunokusebenza ngokumangalisayo ().

ISISHWANKATHELO Ukutya iiprotheyini ezininzi kunokunceda ukunciphisa ukulahleka kwemisipha okunxulunyaniswa nokwaluphala.

Umgca osezantsi

Nangona ukutya okuphezulu kweprotein kunokuba nezibonelelo zempilo kubantu abaninzi, akuyomfuneko kuye wonke umntu.

Uninzi lwabantu sele lutyile malunga neepesenti ezili-15 zeekhalori ezivela kwiproteni, engaphezulu ukwanela ukuthintela ukuswela.

Nangona kunjalo, kwezinye iimeko, abantu banokuzuza ngokutya kakhulu kunoko-ukuya kuthi ga kwi-25-30% yeekhalori.

Ukuba ufuna ukunciphisa umzimba, ukuphucula impilo yakho ye-metabolic, okanye ufumane ubunzima bomzimba kunye namandla, qiniseka ukuba udla iprotheni eyaneleyo.

Ngaba iiprotheyini ezininzi ziyingozi?