Ukutya iiprotheyini- Zingakanani iiprotein ekufuneka uzityile ngosuku?

Umxholo

• Yintoni iprotheni, kwaye kutheni ibalulekile?
• Ngaba unokunceda ukunciphisa umzimba kunye nokuthintela ukutyeba
• Unokukunceda ufumane izihlunu kunye namandla
• Iiproteni xa ukhulelwe
• Ezinye iimeko ezinokunyusa iimfuno zeprotein
• Ngaba iiprotein zinayo nayiphi na imiphumo emibi yezempilo?
• Uyifumana njani iprotein eyaneleyo ekutyeni kwakho
• Yintoni "iigrama zeprotein" zithetha ntoni
• Kuthekani ngomntu ophakathi?

Zimbalwa izondlo ezibaluleke njengeprotheni. Ukungafumani ngokwaneleyo kuya kuyichaphazela impilo kunye nokwakheka komzimba.

Nangona kunjalo, izimvo malunga nokuba zingakanani iiprotein ozifunayo ziyahluka.

Uninzi lwemibutho esemthethweni yesondlo yacebisa ukuba kuthathwe iiproteyini ezifanelekileyo.

I-DRI (ukuThengiswa kokuThengiswa kweDyari) zii-0.36 iigrem zeprotheyini ngeponti nganye (i-0.8 yeegram ngekhilo) yobunzima bomzimba.

Oku kubala:

• Iigram ezingama-56 ngosuku ngendoda eqhelekileyo
• Iigram ezingama-46 ngemini kumfazi ophakathi ohleli phantsi

Oku kunokuba nokwanela ukunqanda ukusilela, kodwa imali oyifunayo ixhomekeke kwizinto ezininzi, kubandakanya inqanaba lomsebenzi wakho, ubudala, ubunzima bemisipha, iinjongo zomzimba kunye nempilo iyonke.

Eli nqaku livavanya isixa esifanelekileyo seprotein kunye nendlela yokuphila izinto ezinje ngokulahleka kwesisindo, ukwakha izihlunu, kunye nenqanaba lomsebenzi.

Yintoni iprotheni, kwaye kutheni ibalulekile?

Iiproteni zezona ndawo ziphambili zokwakha zomzimba wakho. Zisetyenziselwa ukwenza izihlunu, imisipha, amalungu, kunye nolusu, kunye nee-enzymes, iihomoni, ii-neurotransmitters, kunye neemolekyuli ezahlukeneyo ezenza imisebenzi emininzi ebalulekileyo.

Iiproteni zineemolekyuli ezincinci ezibizwa ngokuba ziiamino acid, ezidityaniswa njengamaso kumtya. Ezi amino acid zidityanisiweyo zenza imixokelelwane ende yeeprotheyini, ethi isongeke kwiimilo ezinzima.

Umzimba wakho uvelisa ezinye ze-amino acid, kodwa kuya kufuneka ufumane ezinye ezaziwa ngokuba ziiamino acid ngokutya kwakho.

Iiprotheyini ayisiyiyo nje kuphela ngobungakanani kodwa zikwangumgangatho.

Ngokubanzi, iprotein yezilwanyana ibonelela ngazo zonke ii-amino acid ezifanelekileyo kumgangatho olungileyo ukuze uzisebenzise ngokupheleleyo. Oku kunengqiqo, njengoko izicubu zezilwanyana zifana nezicubu zakho.

Ukuba utya iimveliso zezilwanyana njengenyama, intlanzi, amaqanda, okanye ideri yonke imihla, kunokwenzeka ukuba ufumane iiprotein ezaneleyo.

Nangona kunjalo, ukuba awutyi ukutya kwezilwanyana, ukufumana zonke iiprotein kunye neeamino acid eziyimfuneko emzimbeni wakho kunokuba ngumceli mngeni ngakumbi. Ukuba ulandela ukutya okusekwe kwizityalo, unokuba nomdla kweli nqaku kwimithombo yeeproteni eyi-17 efanelekileyo yemifuno.

Bambalwa abantu abafuna ukongeza ngeprotein, kodwa ukwenza oko kunokuba luncedo kwiimbaleki nakwizakhi zomzimba.

Iiproteni yimolekyuli yolwakhiwo equka ii-amino acid, uninzi lwazo umzimba wakho ungenako ukuzenzela ngokwazo. Ukutya kwezilwanyana kuhlala kuphezulu kwiprotein, kubonelela ngee-amino acid ezifanelekileyo.

Ngaba unokunceda ukunciphisa umzimba kunye nokuthintela ukutyeba

Iiprotheni zibalulekile xa kuziwa ekunciphiseni ubunzima.

Njengoko usazi, kufuneka usebenzise iikhalori ezimbalwa kunokuba utshise ukunciphisa umzimba.

Ubungqina bucebisa ukuba ukutya iiprotein kunokunyusa inani leekhalori ozitshisayo ngokwandisa umlinganiso we-metabolic (calories out) kunye nokunciphisa ukutya kwakho (calories in) ().

Ukutya i-25-30% yeekhalori zakho zemihla ngemihla ezivela kwiprotein kubonisiwe ukukhulisa imetabolism ukuya kuthi ga kwi-80-100 yeekhalori ngosuku, xa kuthelekiswa nezidlo ezisezantsi zeprotein (,,).

Nangona kunjalo, igalelo leprotheni elibaluleke kakhulu ekulahlekeni kwesisindo kunokwenzeka ukuba likwazi ukunciphisa ukutya, okukhokelela ekunciphiseni ukutya kwekhalori. Iiproteni zingcono kunamafutha okanye ii-carbs ekugcineni uzive ugcwele (,).

Kwisifundo esinye emadodeni atyebe ngokugqithisileyo, ukuchitha i-25% yeekhalori ezivela kwiprotein kwandise iimvakalelo zokugcwala, kunye nokunciphisa iminqweno yokutya ebusuku kunye neengcinga ezingafunekiyo malunga nokutya ngama-50% kunye nama-60%, ngokulandelelana ().

Kwesinye isifundo seeveki ezili-12, abasetyhini abonyuse iprotein yabo yokutya ukuya kwi-30% yeekhalori batya ii-calories ezingama-441 ezimbalwa ngemini kwaye baphulukana neekhilogremu ezili-11 (5 kg) ngokongeza nje iiprotein ekudleni kwabo ().

Kwaye iiprotein zenza ngaphezulu kokuncipha kobunzima-zinokuthintela ukutyeba.

Kwisifundo esinye, ukonyuka kancinci kwiprotein ukusuka kwi-15% ukuya kwi-18% yeekhalori kunciphise inani labantu abatyebileyo abaphinda babuyela emva kokuphulukana nobunzima ngama-50% ().

Ukutya okuphezulu kweprotein kunceda ukuba wakhe kwaye ulondoloze ubunzima bemisipha, etshisa inani elincinci leekhalori ngeenxa zonke.

Ukutya iiprotheyini ngakumbi kwenza kube lula ukubambelela nakweyiphi na indlela yokunciphisa umzimba - nokuba yicarb ephezulu, isezantsi, okanye into ephakathi.

Ngokwezifundo esele zikhankanyiwe, iproteni yokutya eyi-30% yeekhalori inokulunga ukunciphisa umzimba. Oku kufikelela kwi-150 yeegram ngosuku kumntu otya ukutya okungama-2000-khalori.

Ungayibala ngokuphindaphinda ukutya kwakho kwekhalori ngo-0.075.

Ukutya okune-protein nge-30% yeekhalori kubonakala kufanelekile ekulahlekeni kwesisindo. Iyonyusa izinga lokucolwa komzimba kwaye ibangele ukuncitshiswa okuzenzekelayo kokutya ikhalori.

Unokukunceda ufumane izihlunu kunye namandla

Izihlunu ubukhulu becala zenziwe ngeprotheni.

Njengoninzi lwezicubu zomzimba, izihlunu zinamandla kwaye zihlala zisaphulwa kwaye zakhiwa kwakhona.

Ukufumana izihlunu, umzimba wakho kufuneka uhlanganise ngakumbi iiprotein zemisipha kunokuba wophuka.

Ngamanye amagama, kuya kufuneka kubekho i-protein ye-protein efanelekileyo emzimbeni wakho-edla ngokubizwa ngokuba yi-nitrogen balance, njengoko iprotheyini iphezulu kwi-nitrogen.

Kananjalo, abantu abafuna ukwakha izihlunu bahlala betya iiprotein ezininzi, kunye nokuzilolonga. Ukutya okuphezulu kwiprotein kunokunceda ukwakha izihlunu kunye namandla ().

Okwangoku, abo bafuna ukugcina izihlunu abazakhileyo banokufuna ukongeza ukutya kwabo kweeprotein xa bephulukana namanqatha omzimba, njengoko ukutya okuneprotein ephezulu kunokunceda ukuthintela ukulahleka kwemisipha okuhlala kwenzeka xa kutyiwa (,).

Xa kufikwa kubunzima bemisipha, izifundo zihlala zingakhangeli kwipesenti yeekhalori ezivela kwiprotein kodwa endaweni yazo ziigram zemihla ngemihla zeproteni ngokweekhilogram okanye iipawundi zobunzima bomzimba.

Ingcebiso eqhelekileyo yokufumana umsipha yigrama e-1 yeeprotheyini ngeponti nganye (iigram ezingama-2.2 ngekhilogram) yobunzima bomzimba.

Ezinye izazinzulu ziye zaqikelela ukuba iiprotheyini kufuneka ubuncinci zibe zii-0.7 iigrem ngeepawundi (i-1.6 yeekhilogram ngekhilogram) yobunzima bomzimba ().

Izifundo ezininzi zizamile ukumisela inani elifanelekileyo leprotein yokufumana izihlunu, kodwa uninzi luye lwafikelela kwizigqibo ezahlukeneyo.

Olunye uphononongo lubonisa ukuba ukusebenzisa ngaphezulu kwe-0.8 yeepesenti ngekhilogram (1.8 yeekhilogram ngekg) akukho sibonelelo, ngelixa ezinye zibonisa ukuba ukutya okungaphezulu kancinci kune-1 gram yeeprotheyini ngeponti nganye (2.2 iigrem ngekhilog) kungcono (,).

Nangona kunzima ukunika amanani ngqo ngenxa yeziphumo zophando eziphikisanayo, malunga ne-0.7-1 yeegramu ngeponti nganye (i-1.6-2.2 gram ngekhilog nganye) yesisindo somzimba kubonakala ngathi siqikelelekile.

Ukuba uphethe amanqatha amaninzi omzimba, usebenzisa ubunzima bakho obucekeceke okanye ubunzima beenjongo- endaweni yobunzima bomzimba wakho wonke - licebo elilungileyo, njengoko ubukhulu becala ubunzima bakho obucekeceke obumisela inani leprotein oyifunayo.

Kubalulekile ukutya ngokwaneleyo iiprotheyini ukuba ufuna ukufumana kunye / okanye ukugcina izihlunu. Uninzi lwezifundo lubonisa ukuba i-0.7-1 gram ngeponti nganye (i-1.6-2.2 iigremu nge-kg) yobunzima obucekeceke banele.

Iiproteni xa ukhulelwe

Ngexesha lokukhulelwa, umzimba ufuna iiprotein ezingakumbi kuphuhliso lwezicubu kunye nokukhula. Iiprotheyini ziyaxhamla kokubini umama nosana.

Ababhali besifundo esinye bacebisa ukuba abantu badle i-0.55-0.69 yeegram ngeponti nganye (i-1.2-1.52 iigrem nge-kg) yeprotein mihla le ngexesha lokukhulelwa ().

Kwenye indawo, iingcali zicebisa ukuba kudliwe ngaphezulu kwe-0.55 yeepesenti ngeepawundi (i-1.1 yeekhilogram nge-kg) yeeprotein ngemini ngexesha lokukhulelwa (17).

Isibonelelo esinconywayo semihla ngemihla seprotein ngexesha lokuncancisa yi-0.59 yeepesenti ngeponti nganye (i-1.3 yeigram nge-kg) ngosuku, kunye ne-25 eyongezelelweyo yeegram (18).

Imithombo yokutya yeyona ndlela ifanelekileyo yokufumana nasiphi na isondlo. Imithombo elungileyo ibandakanya:

• iimbotyi, ii-ertyisi, neelentile
• amaqanda
• inyama ebhityileyo
• iimveliso zederi
• amandongomane nembewu
• tofu

Iintlanzi kunye nokutya kwaselwandle nako kuyimithombo elungileyo. Ngexesha lokukhulelwa kunye nokuncancisa, khetha iintlanzi ezisezantsi kwi-mercury kwaye ziphezulu kwi-omega-3 fatty acids, ezifana nesalmon, isardadi, kunye neeanchovies.

Nangona kunjalo, qaphela ukunqanda ezo zinokuphakama kwi-mercury, ezinje nge-shark, i-swordfish, i-tilefish kunye ne-king mackerel ().

Ngokufanelekileyo, kuya kufuneka ufumane zonke iiprotein zakho kwimithombo yokutya. Kwezinye iimeko, umboneleli wakho wezempilo unokuncoma ukuxhaswa. Nangona kunjalo, akukho zikhokelo zincedisayo ngeprotheni ngexesha lokukhulelwa.

Ezinye iimeko ezinokunyusa iimfuno zeprotein

Nokuba zithini na ubunzima bemisipha kunye neenjongo zomzimba, abo basebenza ngokwasemzimbeni bafuna iprotein engaphezulu kunaleyo ihleliyo.

Ukuba umsebenzi wakho unzima ngokwasemzimbeni okanye uhamba kakhulu, ubaleka, uqubha, okanye wenze naluphi na uhlobo lokuzilolonga, kufuneka utye iiprotein ezininzi.

Iimbaleki ezinyamezelayo zifuna isixa esikhulu seprotein- malunga ne-0.5-0.65 iigrem ngephawundi nganye (1.2-1.4 iigremu ngekhilo) yobunzima bomzimba (,).

Abantu abadala abadala baye bazinyusa kakhulu iimfuno zeprotheyini-ukuya kuthi ga kwi-50% ephezulu kune-DRI, okanye malunga ne-0.45-0.6 yeegramu ngepawundi nganye (1-1.3 yeegram ngekhilo) yobunzima bomzimba (, 24).

Oku kunokunceda ukuthintela i-osteoporosis kunye ne-sarcopenia, zombini ezi ngxaki zibalulekileyo kubantu abadala.

Abantu abachacha ekonzakaleni nabo banokufuna iiproteni ezininzi ().

Abantu abasebenza ngokwasemzimbeni, kunye nabantu abadala kunye nabo bachaphazeleka kukonzakala, baye bazonyusa kakhulu iimfuno zeprotein.

Ngaba iiprotein zinayo nayiphi na imiphumo emibi yezempilo?

Iiprotheyini zibekek 'ityala ngokungafanelekanga ngenxa yeengxaki zempilo.

Abanye abantu bakholelwa ukuba ukutya okuneprotein ephezulu kunokubangela ukonakala kwezintso kunye ne-osteoporosis, kodwa inzululwazi ayiwaxhasi la mabango.

Nangona ukuthintelwa kweprotein kuluncedo kubantu abaneengxaki zezintso ezazikho ngaphambili, abukho ubungqina bokuba iprotein inokubangela ukonakala kwezintso kubantu abasempilweni (,).

Ngapha koko, ukutya iiprotheyini eziphezulu kunokuhlisa uxinzelelo lwegazi kwaye kuncede ukulwa neswekile, ezizezona zinto zibeka umngcipheko kwisifo sezintso (,).

Naziphi na iziphumo ezinobungozi zeprotheyini ekusebenzeni kwezintso zigqitywe ziziphumo ezilungileyo kwezi zinto zinomngcipheko.

Abanye abantu baye bathi iprotheyini eninzi inokukhokelela kwi-osteoporosis, kodwa uphando lubonisa ukuba inokuyithintela le meko (,).

Ngokubanzi, abukho ubungqina bokuba ukutya okuninzi okuphezulu kweprotein kunazo naziphi na iziphumo ezibi kubantu abasempilweni abazama ukuphucula impilo yabo.

Iprotein ayinaziphumo zibi ekusebenzeni kwezintso kubantu abasempilweni, kwaye uphononongo lubonisa ukuba kukhokelela ekuphuculeni impilo yethambo.

Uyifumana njani iprotein eyaneleyo ekutyeni kwakho

Owona mthombo weprotheni yinyama, intlanzi, amaqanda, kunye neemveliso zobisi, njengoko zinazo zonke iiamino acid eziyimfuneko emzimbeni wakho.

Ezinye izityalo ziphezulu kakhulu kwiprotheni, njengequinoa, iimbotyi kunye namandongomane.

Nangona kunjalo, uninzi lwabantu ngokubanzi akufuneki ukuba lulandelele ukutya kwabo kweeprotein.

Ukuba usempilweni kwaye uzama ukuhlala unjalo, ukutya nje imithombo esemgangathweni yeeprotheyini kunye nokutya kwakho okuninzi, kunye nokutya kwezityalo ezinesondlo, kufuneka kuzise ukutya kwakho kuluhlu olufanelekileyo.

Yintoni "iigrama zeprotein" zithetha ntoni

Le yindawo eqhelekileyo yokungaqondani.

Kwinzululwazi yesondlo, "iigram zeprotein" ibhekisa kwinani leegram zeprotein macronutrient, hayi inani leegram zokutya okuqulethe iprotein njengenyama okanye amaqanda.

I-ounce ye-8 yenkomo yenkomo inobunzima be-226 iigrem kodwa ine-61 yeeprotheyini kuphela. Ngokufanayo, iqanda elikhulu linobunzima be-46 yeegram kodwa lipakisha kuphela i-6 gram yeprotheni.

Kuthekani ngomntu ophakathi?

Ukuba unesisindo esisempilweni, sukuphakamisa iintsimbi, kwaye ungazilolongi kakhulu, ujonge i-0.36-0.6 iigrem ngephawundi nganye (i-0.8-1.3 gram ngekhilog nganye) luqikelelo olusengqiqweni.

Oku kubala:

• I-56-91 iigram ngosuku kwindoda ephakathi
• 46-75 gram ngemini kumfazi ophakathi

Okwangoku, ngenxa yokuba kungekho bungqina bokwenzakala kunye nobungqina obubalulekileyo besibonelelo, kunokuba ngcono ukuba uninzi lwabantu luphazame kwicala lokutya iiprotein ezininzi kunokuba kuncinci.