Ngaba iiprotheyini ezininzi kakhulu zimbi kwimpilo yakho?

Umxholo

• Ukubaluleka kweProteni
• Iiproteni azibangeli i-Osteoporosis
• Ukungenisa iiprotheni kunye nokonakaliswa kwezintso
• Ukutya okuninzi kweProteni yinto elungileyo
• Zingakanani iiprotheni ezininzi?
• Umgca osezantsi

Ubungozi beeprotheyini yinto ethandwayo.

Abanye bathi ukutya kakhulu iiprotheyini kunokunciphisa i-calcium emathanjeni, kubangele i-osteoporosis okanye kutshabalalise nezintso zakho.

Eli nqaku lijonga ukuba bukhona na ubungqina bokuxhasa la mabango.

Ukubaluleka kweProteni

Iiproteni zizibhloko zokwakha zobomi kwaye iseli nganye ephilayo iyazisebenzisela ukwakhiwa nokusebenza.

Ziyimixokelelwane emide yeeamino acid edityaniswe kunye njengamaso kumtya, emva koko zisongwe zayimilo entsonkothileyo.

Zili-9 ii-amino acid eziyimfuneko ekufuneka uzenze kwindlela otya ngayo, kwaye ezili-12 ezingabalulekanga, ezinokuveliswa ngumzimba wakho kwezinye iimolekyuli eziphilayo.

Umgangatho womthombo weprotini uxhomekeke kwiprofayili ye-amino acid. Eyona mithombo iphezulu yokutya eneprotein iqulethe zonke iiamino acid eziyimfuneko kwizilinganiselo ezifanelekileyo ebantwini.

Kule meko, iiproteni zezilwanyana zingcono kuneeproteni zezityalo. Ngenxa yokuba izihlunu zemisipha zezilwanyana ziyafana kakhulu nezabantu, oku kuyacaca.

Izindululo ezisisiseko zokutya iiprotheyini zii-0.36 iigrem zeprotheyini ngeponti nganye yesisindo somzimba (i-0.8 yeegram ngekg) yonke imihla. Oku kuguqulela kwi-56 yeeprotheyini kwi-154 yeepawundi (70-kg) nganye ().

Oku kutya kukuncinci kunokwanela ukuthintela ukunqongophala kweprotein. Nangona kunjalo, izazinzulu ezininzi zikholelwa ukuba akwanelanga ukwandisa ukwenziwa kwempilo kunye nokwakhiwa komzimba.

Abantu abasebenza ngokwasemzimbeni okanye abaphakamisa iintsimbi bafuna okungaphezulu kunoko. Ubungqina bukwabonisa ukuba abantu abadala banokuxhamla kwiprotein ephezulu yokutya (,).

Ngolwazi oluthe kratya malunga nokuba ungafumana iiprotein ezingakanani ngosuku, jonga eli nqaku.

Iprotheni yi-macronutrient ebalulekileyo. Nangona ukutya okucetyiswayo kwansuku zonke kunokwanela ukuthintela ukunqongophala, ezinye izazinzulu zikholelwa ukuba azonelanga ukwandisa ukwakheka kwezempilo kunye nokwakhiwa komzimba.

Iiproteni azibangeli i-Osteoporosis

Abanye abantu bakholelwa ukuba iprotheyini ephezulu yokutya inokuba negalelo kwi-osteoporosis.

Ithiyori kukuba iprotein yonyusa umthwalo weasidi yomzimba wakho, ethi ke ibangele umzimba ukuba uthathe ikhalsiyam emathanjeni ukuze i-asidi ().

Nangona kukho ezinye izifundo ezibonisa ukwanda kwexesha elifutshane le-calcium, esi siphumo asiqhubeki ixesha elide ().

Ngapha koko, izifundo zexesha elide azixhasi le mbono. Kwisifundo seeveki ezili-9, ukutshintsha ii-carbohydrate kunye nenyama akuzange kuchaphazele ukukhutshwa kwe-calcium kunye nokuphucula ezinye iihormoni ezaziwayo ukukhuthaza impilo yethambo, njenge-IGF-1 ().

Uphengululo olupapashwe ngo-2017 lwagqiba ukuba ukwanda kokutya kweeprotheyini kuyenzeka hayi wenzakalise amathambo. Ukuba ikhona into, ubungqina bukhombe kwiprotein ephezulu yokutya ukuphucula impilo yethambo ().

Olunye uphononongo oluninzi lubonisa ukuba ukutya iiprotheyini eziphezulu yinto elungileyo xa kuziwa kwimpilo yakho yethambo.

Umzekelo, kunokuphucula ukuxinana kwethambo lakho kunye nokunciphisa umngcipheko wokuqhekeka. Iyakwandisa i-IGF-1 kunye nobunzima obucekeceke, zombini ezaziwayo ukukhuthaza impilo yethambo (,,,).

Zininzi ezinye izicwangciso zokutya ezinokuba luncedo. Ukuba ufuna ukufunda ngakumbi, jonga eli nqaku ngeendlela ezili-10 zendalo zokwakha amathambo asempilweni.

Izifundo zexesha elide zibonisa ukuba iprotein ephezulu yokutya inokuyiphucula impilo yakho yethambo. Ayibangeli osteoporosis.

Ukungenisa iiprotheni kunye nokonakaliswa kwezintso

Izintso ngamalungu abalulekileyo acoca inkunkuma, izondlo ezingaphezulu kunye nolwelo oluphuma egazini, avelise umchamo.

Abanye bathi izintso zakho kufuneka zisebenze nzima ukucoca i-metabolites yeprotheni emzimbeni wakho, ekhokelela kukonyuka koxinzelelo kwizintso.

Ukongeza iprotheyini ekutyeni kwakho kunokunyusa umthwalo wabo omncinci, kodwa oku kunyuka akubalulekanga xa kuthelekiswa nomsebenzi omkhulu osele wenziwe zizintso zakho.

Malunga neepesenti ezingama-20 zegazi elimpompoza emzimbeni wakho liye kwizintso. Kubantu abadala, izintso zinokucoca malunga neelitha ezingama-180 zegazi yonke imihla.

Ukutya kakhulu iiprotein kunokubangela ingozi kubantu abanesifo sezintso, kodwa into efanayo ayisebenzi kubantu abanezintso ezisempilweni (,,).

Ezona zinto ziphambili zomngcipheko wokungaphumeleli kwezintso luxinzelelo lwegazi (uxinzelelo lwegazi) kunye neswekile. Iprotheyini ephezulu yokufumana inzuzo zombini (,,,).

Ukuququmbela, abukho ubungqina bokuba iprotein ephezulu yokutya ithatha ingozi kwizintso kubantu abangenaso isifo sezintso.

Ngokuchasene noko, inezibonelelo ezininzi zempilo kwaye inokukunceda ukunciphisa umzimba ().

Ukutya okuphezulu kwiprotheyini kubonisiwe ukukhawulezisa ukonzakala kwezintso kubantu abanesifo sezintso. Nangona kunjalo, ukutya okuneproteni ephezulu akuchaphazeli kakubi ukusebenza kwezintso kubantu abasempilweni.

Ukutya okuninzi kweProteni yinto elungileyo

Zininzi izibonelelo ezinxulumene nokutya okuphezulu kweprotein.

• Ubunzima bemisipha: Inani elaneleyo leprotini linefuthe elihle kubunzima bemisipha kwaye kubalulekile ukuthintela ukulahleka kwemisipha kukutya okuthintelwe ikhalori ().
• Inkcitho yamandla: Izifundo zibonisa ukuba iprotein inyusa inkcitho yamandla ngaphezu kwayo nayiphi na enye imacronutrient (,).
• Ukuhlutha: Iiprotheni zikugcina uphelele ixesha elide. Ukonyuka kokutya kweeprotheyini kunokukhokelela ekunciphiseni ukutya ikhalori kunye nokwehla kobunzima ().
• Umngcipheko omncinci wokutyeba kakhulu: Ukutshintsha i-carbs kunye namafutha ngeprotheni kunokukukhusela ekutyebeni kakhulu ().

Ngokubanzi, ukutya iiprotheyini eziphezulu kuyanceda kwimpilo yakho, ngakumbi ukugcina ubunzima bemisipha kunye nokwehla kobunzima.

Zininzi izibonelelo zokutya iiprotheyini eziphezulu, ezinje ngokuncipha, ukutyeba kobunzima kunye nomngcipheko ophantsi wokutyeba.

Zingakanani iiprotheni ezininzi?

Umzimba ukwimeko yokuhamba rhoqo, usophula rhoqo kwaye uzakhele izicwili zawo.

Ngaphantsi kweemeko ezithile, imfuno yethu yeprotheni inokunyuka. Oku kubandakanya amaxesha okugula okanye ukwanda komzimba.

Kufuneka sisebenzise iiprotein ngokwaneleyo ukuze ezi nkqubo zenzeke.

Nangona kunjalo, ukuba sitya ngaphezulu kunokuba sifuna, iprotheyini egqithileyo iyakwaphulwa kwaye isetyenziselwe amandla.

Nangona ukutya okuneproteni ephezulu kunempilo kwaye kukhuselekile, ukutya izixa ezikhulu zeprotheyini kuyinto eqhelekileyo kwaye kunokubangela ingozi. Abantu bendabuko bafumana uninzi lweekhalori zabo kumanqatha okanye kwiikhabhohthi, hayi kwiprotein.

Ngokuchanekileyo ingakanani iprotheyini eyingozi ayicacanga kwaye inokwahluka phakathi kwabantu.

Olunye uphononongo kumadoda aphilileyo, oqeqesho lwamandla abonisa ukuba ukutya malunga ne-1.4 yeepesenti ngepawundi yesisindo somzimba (i-3 gram ngeekhilogram) yonke imihla yonyaka ayinayo nayiphi na imiphumo emibi yempilo ().

Nokuba ukutya ii-2 gram zeprotheyini ngeponti nganye yesisindo somzimba (4.4 iigrem nge-kg) kwiinyanga ezi-2 khange kubonakale kubangela naziphi na iziphumo ebezingalunganga ().

Kodwa gcinani engqondweni ukuba abantu abasebenza ngokwasemzimbeni, ngakumbi iimbaleki zamandla okanye abakhi bomzimba, bafuna iprotein engaphezulu kunabantu abasebenza kancinci.

Ukutya okuphezulu kakhulu kwiprotheyini akunampilo. Akucaci ukuba yeyiphi inqanaba lokutya eliyingozi. Kuya kuxhomekeka kumntu lowo.

Umgca osezantsi

Ekupheleni kosuku, abukho ubungqina bokuba ukutya iiprotein ngamanani aphezulu ngokufanelekileyo kubangela ukwenzakala kubantu abasempilweni. Ngokuchasene noko, ubungqina obuninzi bubonisa izibonelelo.

Nangona kunjalo, ukuba unesifo sezintso, kuya kufuneka ulandele iingcebiso zikagqirha wakho kwaye unciphise ukutya kwakho kweeprotein.

Kodwa kuninzi lwabantu, akukho sizathu sokukhathazeka malunga nenani elichanekileyo leeprotheyini ekutyeni kwakho.

Ukuba ulandela ukutya okunesondlo okuqulethe inyama eninzi, intlanzi, ubisi okanye ukutya kwezityalo ezineeprotein ephezulu, ukutya kwakho iiprotein kufuneka kube kuluhlu olukhuselekileyo nolusempilweni.