Isikhokelo esigqibeleleyo kwisidlo esineProteni esezantsi

Umxholo

• Yintoni ukutya okuneeProteni ezisezantsi?
• Izibonelelo zeMpilo yokutya okuneProteni esezantsi
• Iziphumo ebezingalindelekanga ezinokubakho
• Ukutya ukuze utye
• Ukutya okuneProtein esempilweni ukubandakanya
• Ukutya ekufuneka sikuphephe
• Ukutya okuphezulu kweProteni ukukhawulela okanye ukunqanda
• Imenyu yeSampulu yeentsuku ezi-3
• Usuku 1
• Usuku 2
• Usuku 3
• Ngaba kufuneka uzame ukutya okuneProteni esezantsi?

Ukutya okuneprotein ephantsi kuhlala kucetyiswa ukunceda ukunyanga iimeko ezithile zempilo.

Umsebenzi wesibindi ongalunganga, isifo sezintso okanye ukuphazamiseka okuphazamisa iprotein metabolism zezona meko zixhaphakileyo ezinokufuna ukutya okuneeprotein ezisezantsi.

Kwiminyaka yakutshanje, olunye uphando luye lwafumanisa ukuba ukutya okuneprotein ephantsi kunokwandisa ixesha elide kwaye kunike ukhuseleko kwizifo ezinganyangekiyo.

Eli nqaku lijonga izinto ezilungileyo nezingalunganga zokutya okuneprotein ephantsi nokuba ngaba kuya kufuneka uqale ukunciphisa ukutya kwakho iiprotein.

Yintoni ukutya okuneeProteni ezisezantsi?

Ukutya okuneprotein ephantsi kufuna ukuba uthintele isixa seprotein oyisebenzisayo, ngesiqhelo ukuze ibenokwenza i-4-8% yeekhalori zakho zemihla ngemihla.

Oku kuguqulela kwenye indawo phakathi kwe-20-50 yeeprotheyini ngosuku, kuxhomekeke ekubeni zingaphi iikhalori ozityayo.

Ukuthelekisa, umntu ophakathi ucetyiswa ngokubanzi ukuba afumane ubuncinci i-10-15% yeekhalori zabo zemihla ngemihla ezivela kwiprotein. Eli xabiso linokunyuka kwiimbaleki, kubantu abadala nakwabo baneengxaki ezithile zempilo ().

Iiproteni zibalulekile empilweni, kodwa ukunciphisa ukutya kweeprotein kunokuba lunyango kubantu abaneemeko ezithile.

Ngokukodwa, izidlo ezineprotein ephantsi zinokunceda abo abanezintso okanye ukusebenza kwesibindi.

Banokuba yimfuneko kwabo baneengxaki ezichaphazela iprotein metabolism, enje nge-homocystinuria kunye ne-phenylketonuria.

Nangona kunjalo, ukutya ukutya okuneprotein ephantsi kufuna ukucwangciswa ngononophelo ukuthintela imiba yezempilo kunye nokusilela kwesondlo.

Ukongeza, kukho eminye imingcipheko kunye nokusilela okunokubakho ngaphambi kokuba uqale ukutya okuneeprotein ezisezantsi.

Isishwankathelo Ukutya okuneprotein ephantsi ngokubanzi kunciphisa ukungenisa iiprotein ukwenza malunga ne-4-8% yeekhalori zakho zemihla ngemihla. Inokuba luncedo kwabo baneemeko ezithile zempilo, kodwa kukwakho iingozi ezithile ekufuneka ziqwalaselwe.

Izibonelelo zeMpilo yokutya okuneProteni esezantsi

Izibonelelo zokutya okuneprotein ephantsi ikakhulu zisebenza kubantu abaneemeko ezithile zempilo okanye izifo, endaweni yezo zisempilweni ngokubanzi.

Iprotein egqithisileyo iye yohlulwe sisibindi, ivelise inkunkuma ebizwa ngokuba yi-urea, ethi ikhutshwe zizintso ().

Ukuncipha kokutya iiprotheyini kunokunciphisa umthwalo wesibindi kunye nezintso, ezinokuba luncedo kubantu abanesifo sesibindi okanye ukungasebenzi kakuhle kwezintso.

Oku kunceda ukuphucula iprotheni metabolism kunye nokuthintela ukwakhiwa kwe-urea kwigazi.

Ukuba namanqanaba aphezulu e-urea egazini kubangela iimpawu ezinjengokudinwa, ukulahleka kwesidlo, ukuncipha komzimba kunye notshintsho kwisimo sengqondo ().

Inokudityaniswa nomngcipheko ophezulu wesifo seswekile kunye nokufa kwabo banesifo sentliziyo (,,).

Ukunciphisa ukungena kwiprotheyini kuyafuneka nakwabo baneengxaki zemfuza ezichaphazela iprotein metabolism, efana ne-homocystinuria kunye ne-phenylketonuria.

Ezi ngxaki ziphazamisa ukwaphuka kwee-amino acid ezithile, ke ukunciphisa ukunciphisa iiprotein kunokunceda ukunciphisa iimpawu (,).

Olunye uphando lufumanise ukuba ukutya okuneprotein ephantsi kunokunxulunyaniswa nezibonelelo ezininzi zempilo kubemi ngokubanzi.

Ngokophononongo olunye, ukuthintelwa kokutya kwiprotheyini kubantu abadala abaphakathi bekudityaniswa nokwanda kwexesha lokuphila kunye nokunciphisa umngcipheko weemeko ezingapheliyo njengomhlaza, isifo sentliziyo kunye neswekile ().

Nangona kunjalo, ezinye izifundo zisafuneka ukuvavanya isibonelelo sexesha elide esinokubakho sesithintelo seprotein kubantu abadala abasempilweni.

Isishwankathelo Ukunciphisa ukungena kwiprotein kunokuba luncedo kwabo baneemeko ezifana nesibindi kunye nesifo sezintso, i-phenylketonuria kunye ne-homocystinuria. Olunye uphononongo luye lwaxela ukuba lunokunyusa ixesha elide kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

Iziphumo ebezingalindelekanga ezinokubakho

Iprotein sisondlo esibalulekileyo ekukhuleni nasekukhuleni.

Umzimba wakho uyayisebenzisa ukwenza isiseko semisipha yakho, ulusu kunye namathambo, ukuvelisa ii-enzymes ezibalulekileyo kunye neehomoni, kunye nokwakha kunye nokulungisa izicwili ().

Uphononongo lubonisa ukuba ukunqongophala kweprotein kunokuba neziphumo ezibi kwimpilo, kubandakanya ukungasebenzi kakuhle komzimba, ukuphulukana nezihlunu kunye nokuhla kokukhula ebantwaneni (,,).

Ezinye iimpawu ezinokubakho zokunqongophala kweprotein kubandakanya ukudumba, ianemia, isifo sesibindi esinamafutha, ukulahleka kweenwele kunye nokuncipha kwethambo

Ngaphandle kwemingcipheko yezempilo enokwenzeka, ukunciphisa iiprotein zokutya kunokuba ngumceli mngeni omkhulu.

Ayisiyiyo kuphela ukulandela ukutya okuneproteyini encinci ithatha ubuchule, ikwafuna ukucwangciswa ngononophelo ukuze uqiniseke ukuba uhlangabezana nezinye iimfuno zakho zesondlo.

Kungenxa yokuba ukutya okuneprotein ephezulu kunika inani elifanelekileyo leekhalori kunye nezinto ezincinci zemicronutrients.

Umzekelo, inyama yenkomo ityebile nge-B iivithamini, i-iron kunye ne-zinc, ngelixa iimbotyi zingumthombo olungileyo we-magnesium, i-phosphorus kunye ne-potassium (16, 17).

Xa ulandela ukutya okuneprotein ephantsi, kubalulekile ukuba uqinisekise ukuba ufumana ezi zondlo kweminye imithombo ukunqanda ukusilela kwezondlo.

Nangona kunjalo, ngenxa yobungozi bayo obunokubakho kunye nemingcipheko yezempilo, ukutya okuneprotein encinci akucebisi ngaphandle kokuba unempilo engaphantsi kwaye uphantsi kolawulo olungqalileyo lonyango.

Isishwankathelo Ukusilela kweeproteni kunokubangela ukungasebenzi kakuhle komzimba, ukuphulukana nezihlunu kunye nokuhla kokukhula. Kungaba ngumceli mngeni ukunciphisa ukutya kweeprotein kwaye kufuna ukucwangciswa ngononophelo ukuhlangabezana neemfuno zakho zesondlo.

Ukutya ukuze utye

Kwiindlela ezininzi zokutya, ukutya kuhlala kugxile kukutya okuneproteni ephezulu njengenyama okanye iiprotein ezisekwe kwizityalo.

Nangona kunjalo, kukutya okuneeproteyini ezisezantsi, ukutya kwakho kufuneka kugxile kumalungiselelo eeprotein ezisezantsi zokutya, okufana neenkozo, imifuno okanye iziqhamo.

Usenokubandakanya inyama kunye neeproteni ezisekwe kwizityalo ekutyeni kwakho, kodwa kuya kufuneka uzisebenzise njengezitya ezisecaleni kwaye uzisebenzise ngexabiso elincinci.

Kuya kufuneka uphinde ubambe ukutya kwakho okunempilo, okunokubonelela ngeekhalori ezingakumbi zokukunceda uhlangabezane neemfuno zakho zemihla ngemihla.

Ukutya okuneProtein esempilweni ukubandakanya

• Iziqhamo: Iiapile, iibhanana, amapere, iipesika, amajikijolo, iidiliya, njl.
• Imifuno: Utamatisi, i-asparagus, ipepile, i-broccoli, imifuno enamagqabi, njl.
• Iinkozo: Irayisi, ihabile, isonka, ipasta, irhasi, njl.
• Amafutha asempilweni: Kubandakanya iavokhado, ioyile yeoyile kunye neoyile yekhokhonathi

Isishwankathelo Ukutya okuneproteni encinci, kuya kufuneka utye iziqhamo, imifuno, iinkozo kunye namafutha asempilweni kunye nexabiso elincinci lokutya okuneproteni ephezulu.

Ukutya ekufuneka sikuphephe

Iiprotheyini iseyinxalenye eyimfuneko yokutya, nokuba ukwi-protein encinci yokutya. Ke musa ukukuphepha ngokupheleleyo.

Nangona kunjalo, ukuba unokutya okuneeprotein ezisezantsi, kuya kufuneka utye ukutya okuneprotein ephezulu njengeemveliso zezilwanyana kunye neeproteni ezisekwe kwizityalo ngokumodareyitha.

Ukwenza oku, nyusa ukutya kwakho okunempilo, ukutya okuneprotein encinci njengeziqhamo kunye nemifuno. Ngexesha elifanayo, unokufuna ukukala kwakhona iiprotheyini zakho ezisebenza ngobukhulu.

Umzekelo, ukuhanjiswa kwenkukhu ngokubanzi kumalunga nee-ounces ezi-4 (113 gram).

Nangona kunjalo, kwisondlo esineeprotein ezisezantsi, kusenokufuneka usike eso sixa kwisiqingatha kwaye unamathele kwi-ounce ezi-2 (57-gram) ekhonza ukugcina iprotein yakho ithatha ukujonga.

Ukutya okuphezulu kweProteni ukukhawulela okanye ukunqanda

• Iinyama ezifana nenkukhu, ikarikuni, inyama yenkomo kunye nehagu
• Intlanzi kunye neentlanzi
• Amaqanda
• Iimbotyi, kubandakanya iimbotyi, ii-ertyisi kunye neelentile
• Iimveliso zobisi ezinje ngobisi, itshizi kunye neyogathi
• Iimveliso zesoya ezinje nge tofu, tempeh kunye natto
• Amantongomane afana ne-walnuts, ii-almonds kunye neepistachios
• Imbewu efana nembewu ye-chia, i-flaxseeds kunye ne-hemp seed

Isishwankathelo Ukuba usekutyeni osezantsi-protein, thintela ukutya okuneprotein ephezulu njengenyama, intlanzi, amaqanda, iimbotyi, iimveliso zobisi, isoya, amandongomane nembewu. Kwangelo xesha, yongeza ukutya kwakho ukutya okusempilweni okuneproteni enje ngeziqhamo kunye nemifuno.

Imenyu yeSampulu yeentsuku ezi-3

Nantsi imenyu yesampulu yeentsuku ezintathu ukuze uqalise.

Usuku 1

• Isidlo sakusasa: I-1 leqanda elibilisiweyo kunye neepancakes ezimbini zesinamon.
• I-snack: Iapile eli-1 eliphakathi kunye ne-1 tbsp (16 gram) ibhotolo yamandongomane.
• Isidlo sasemini: Ikomityi e-1 (i-140 gram) yespaghetti esiphekiweyo kunye neBolognese yemifuno kunye nekomityhi ye-1/2 (i-67 gram) ye-asparagus egcadiweyo.
• I-snack: Ikomityi ye-1 (i-76 gram) yeerberberries ene-ounce e-1 (28 grams) yetshokholethi emnyama.
• Isidlo sangokuhlwa: Isongezo seTortilla nge-ounce enye (28 gram) ityhuna enkonkxiweyo kunye ne-1/2 ye-avokhado. Gcoba ngeetumato, iletisi kunye netswele.
• I-snack: 1 indebe (148 iigrem) iiblueberries ezibandayo.

Usuku 2

• Isidlo sakusasa: 1 indebe (28 gram) cereal kunye ne-1/2 indebe (119 ml) ubisi lwe-almond kunye ne-1 enkulu yeorenji.
• I-snack: Ibhanana enye ephakathi.
• Isidlo sasemini: Isandwich ene-ounce e-1 (28 gram) yokuhambisa inyama kunye ne-1/2 yekomityi (55 yeigram) iimbotyi eziluhlaza. Gcoba ngelettuce, iitumato kunye nemayonnaise.
• I-snack: Abaqhekezi aba-5 abane-ounce enye (28 grams) i-cheddar ushizi.
• Isidlo sangokuhlwa: I-ounces ezi-2 (57 gram) yenkukhu eyosiweyo nge-1/2 indebe (90 iigram) ephekiweyo irayisi emhlophe kunye ne-1/2 yekomityi (78 gram) ye-broccoli ene-steamed.
• I-snack: 1 indebe (245 iigrem) iyogathi yecoconut kunye ne-1/2 indebe (72 gram) amaqunube amnyama.

Usuku 3

• Isidlo sakusasa: Iisilayi ezi-2 zokugcoba nge-ounce enye (i-28 gram) itshizi cream kunye ne-apile enye ephakathi.
• I-snack: 1 indebe (151 gram) iidiliya ezibandayo.
• Isidlo sasemini: Icauliflower burger kunye ne-1 ibhatata encinci ebhakaweyo enesipuni (1 iigrem) ioyile yomnquma.
• I-snack: I-1/2 indebe (70 gram) iminqathe yabantwana eneepunipoyi ezi-2 (30 grams) i-guacamole.
• Isidlo sangokuhlwa: Isaladi yamaGrike eneekomityi ezi-2 (i-60 gram) isipinatshi kunye ne-ounce enye (28 grams) i-feta cheese. Yongeza ukhukhamba, iitumato, i-olive kunye ne-anyanisi ukunambitha, ngaphezulu nge-1 tbsp (14 grams) ye-olive oil. Khonza ngesonka esili-1 sepita.
• I-snack: Iikomityi ezi-3 zeepopcorn ezihamba-moya.

Ngaba kufuneka uzame ukutya okuneProteni esezantsi?

Ukuba uhlala kwimeko echaphazela isibindi sakho okanye izintso okanye uphazamise iprotein metabolism, ukutya okuneprotein ephantsi kunokuba yimfuneko ukukunceda ukunciphisa iimpawu zakho.

Nangona kunjalo, kubantu abaphilileyo, kukho ubungqina obunqunyelweyo bokuba bunazo naziphi na izibonelelo zezempilo.

Kwakhona, ukutya okuneeprotein ezisezantsi kufuna ukucwangciswa ngononophelo ukunciphisa iingozi ezinokubakho empilweni kunye nokusilela kwesondlo. Kufuneka kwenziwe kuphela phantsi kweliso lonyango.

Kubalulekile ukudibana nogqirha okanye ugqirha wezidlo ngaphambi kokuqala ukutya okuneeprotein ezisezantsi. Akunakuphela nje ukuba banokukunceda ukuba ngaba yinto efanelekileyo kuwe, kodwa banokunika isikhokelo ukuqinisekisa ukuba ukutya kwakho kusempilweni kwaye kuqulethwe kakuhle.