Iimpawu ze-8 kunye neMpawu zokunqongophala kweProteni

Umxholo

• Yintoni ukusilela kweeproteni?
• 1. I-Edema
• 2. Isibindi esinamafutha
• 3. Ulusu, iinwele kunye neengxaki ze-Nail
• 4. Ukuphulukana neMisa yezihlunu
• 5. Umngcipheko omkhulu wokuqhekeka kwamathambo
• 6. Ukukhula Okuthintelwayo kuBantwana
• 7. Ukwanda kobuzaza bosulelo
• 8. Ukutya okungaphezulu kunye nokutya kweCalorie
• Ngaba ufuna iiprotheni ezingakanani?
• Umgca osezantsi

Zimbalwa izondlo ezibaluleke njengeprotheni.

Iiproteni yindawo yokwakha izihlunu, ulusu, ii-enzymes kunye neehomoni, kwaye idlala indima ebalulekileyo kuzo zonke izihlunu zomzimba.

Ukutya okuninzi kuneprotini ethile. Ngenxa yoko, ukunqongophala kweprotein yokwenene kunqabile kumazwe aphuhlileyo. Nangona kunjalo, abanye abantu basenokuba semngciphekweni.

Ukusilela kukhokelela kwiingxaki zempilo ezahlukeneyo, ngelixa ukutya iiprotheyini ezisezantsi kunokuba yinkxalabo, njengoko kunokubangela utshintsho olufihlakeleyo emzimbeni wakho ekuhambeni kwexesha.

Eli nqaku lidwelise iimpawu ze-8 zokutya okanye ukusilela kweprotein.

Yintoni ukusilela kweeproteni?

Ukusilela kweprotein kuxa ukutya kwakho kungakwazi ukuhlangabezana neemfuno zomzimba wakho.

Baqikelelwa kwisigidi esinye sezigidi abantu kwihlabathi liphela abanengxaki yokutya iiprotheyini ().

Ingxaki inzima ngakumbi kuMbindi weAfrika nakuMzantsi Asia, apho ukuya kuthi ga kwiipesenti ezingama-30 zabantwana bafumana iprotheyini encinci kakhulu kukutya kwabo ().

Abantu abathile kumazwe ahambele phambili basemngciphekweni. Oku kubandakanya abantu abalandela ukutya okungalinganiyo, kunye nabantu abadala abakumaziko kunye nezigulana ezibhedlele (,).

Ngelixa ukusilela kweprotein yokwenyani kuyinto engaqhelekanga kwihlabathi laseNtshona, abanye abantu bafumana izixa eziphantsi kakhulu kukutya kwabo.

Iprotheyini encinci inokubangela utshintsho olwakhiweyo emzimbeni olukhula ixesha elide, njengokuchitheka kwemisipha.

Olona hlobo lubi kakhulu lokusilela kweproteyini kwaziwa njengekwashiorkor. Oku kuhlala kwenzeka kubantwana kumazwe asaphuhlayo apho kuxhaphake indlala kunye nokutya okungalinganiyo.

Ukusilela kweeproteni kunokuchaphazela phantse yonke imiba yokusebenza komzimba. Ngenxa yoko, inxulunyaniswa neempawu ezininzi.

Ezinye zezi mpawu zinokuqala ukwenzeka nokuba ukusilela kweprotein kungaphantsi. Ezi zinto zidweliswe apha ngezantsi, kunye neempawu ezithile zekwashiorkor.

Isishwankathelo: Ukunqongophala kweeprotheyini kuxa abantu bengafumani mali zaneleyo zeprotheyini ekutyeni kwabo. I-Kwashiorkor, yeyona fomu yayo ibukhali, ibonakala kakhulu kubantwana kumazwe asakhasayo.

1. I-Edema

I-Edema, ebonakala ngokudumba nolusu olukhukhumeleyo, luphawu oluqhelekileyo lwe-kwashiorkor.

Izazinzulu zikholelwa ukuba zibangelwa zii-serum albumin ezisezantsi zabantu, eyeyona protein iphindaphindayo kwinxalenye engamanzi yegazi, okanye iplasma yegazi ().

Omnye wemisebenzi ephambili ye-albhamuin kukugcina uxinzelelo lwe-oncotic - amandla atsala ulwelo ekujikelezeni kwegazi. Ngale ndlela, ialbondin ithintela ukugqithisa kolwelo ekuqokeleleni izicwili okanye amanye amagumbi omzimba.

Ngenxa yokuncitshiswa kwamanqanaba e-albhamu ye-serum yabantu, ukusilela kakhulu kwiprotein kukhokelela kuxinzelelo lwe-oncotic esezantsi. Ngenxa yoko, ulwelo luqokelelana kwizicwili, lubangele ukudumba.

Ngesizathu esinye, ukusilela kweprotein kunokukhokelela kulwakhiwo lwamanzi ngaphakathi kwisisu. Isisu esidumbileyo luphawu lwe kwashiorkor.

Gcina ukhumbula ukuba i-edema luphawu lokunqongophala kweeprotein, ekunokwenzeka ukuba kungenzeki kumazwe athuthukileyo.

Isishwankathelo: Iimpawu eziphambili ze-kwashiorkor yi-edema kunye nesisu esidumbileyo.

2. Isibindi esinamafutha

Olunye uphawu oluqhelekileyo lwe-kwashiorkor sisibindi esinamafutha, okanye ukuqokelelana kwamafutha kwiiseli zesibindi ().

Ukushiya kunganyangwa, imeko inokuthi ikhule ibe sisifo esinamafutha sesibindi, esibangela ukuvuvukala, ukuqaqanjelwa sisibindi kunye nokusilela kwesibindi.

Isibindi esinamafutha yimeko eqhelekileyo kubantu abatyebe kakhulu, kunye nakwabo basela utywala obuninzi (,).

Kutheni le nto kwenzeka kwimeko yokunqongophala kweprotein akucaci, kodwa izifundo zibonisa ukuba ukungahambelani kakuhle kweeprotein zokuhambisa amanqatha, ezaziwa ngokuba ziipoprotein, kunokuba negalelo kwimeko ().

Isishwankathelo: Isibindi esityebileyo yenye yeempawu zekwashiorkor ebantwaneni. Kwiimeko ezimbi kakhulu, kunokukhokelela ekusileleni kwesibindi.

3. Ulusu, iinwele kunye neengxaki ze-Nail

Ukusilela kweeproteni kuhlala kushiya uphawu kulusu, iinwele kunye neenzipho, ubukhulu becala ezenziwe ngeprotheni.

Umzekelo, i-kwashiorkor ebantwaneni yahlulahlulwe ngolusu olucekeceke okanye olwahlukileyo, ububomvu kunye neepatches zesikhumba esonakalisiweyo (,).

Ukucheba iinwele, umbala weenwele opheleyo, ukulahleka kweenwele (alopecia) kunye nezikhonkwane ezinobukrwada nazo ziimpawu eziqhelekileyo (,).

Nangona kunjalo, ezi mpawu akunakulindeleka ukuba zivele ngaphandle kokuba uneprotein enqongopheleyo.

Isishwankathelo: Ukunqongophala kakhulu kweeprotein kunokuchaphazela ulusu lwakho, kubangele ubomvu, ulusu oluthambileyo kunye nokubola. Inokubangela nezipikili ezomeleleyo kunye nokulahleka kweenwele.

4. Ukuphulukana neMisa yezihlunu

Imisipha yakho yeyona ndawo inkulu yomzimba wakho yeprotheni.

Xa iprotein yokutya inqongophele, umzimba uye uthabathe iiprotein kwiimisipha zamathambo ukugcina izicwili kunye nemisebenzi yomzimba. Ngenxa yoko, ukunqongophala kweprotein kukhokelela ekuchitheni izihlunu ngokuhamba kwexesha.

Nokuba ukungabikho ngokwaneleyo kweeprotein kunokubangela ukonakala kwemisipha, ngakumbi kubantu abadala.

Olunye uphononongo kumadoda nabafazi asebekhulile bafumanisa ukuba ukulahleka kwemisipha kwakukhulu phakathi kwabo batya eyona mali iphantsi yeprotheni ().

Oku kuye kwaqinisekiswa lolunye uphononongo olubonisa ukuba ukonyuka kokutya iiprotein kunokucothisa ukonakala kwezihlunu okuza nokwaluphala ().

Isishwankathelo: Iiprotheni zibalulekile ekukhuleni kwemisipha kunye nokuzigcina. Ukuphulukana nobunzima bemisipha yenye yeempawu zokuqala zokunganeli kweproteni.

5. Umngcipheko omkhulu wokuqhekeka kwamathambo

Imisipha ayizizo kuphela izicubu ezichaphazeleka kukutya okuncinci kweprotein.

Amathambo akho asengozini. Ukungasebenzisi iiprotein ngokwaneleyo kunokuwenza buthathaka amathambo akho kwaye kwandise umngcipheko wokuqhekeka (,,).

Olunye uphononongo lwabasetyhini abasemva kokuya exesheni bafumanisa ukuba iprotein ephezulu yokutya inxulunyaniswa nomngcipheko ophantsi wokuqhekeka kwe-hip. Ukutya okuphezulu kunxulunyaniswe nomngcipheko onciphisiweyo we-69%, kwaye iprotein yomthombo wezilwanyana ibonakala inezibonelelo ezinkulu ().

Olunye uphononongo olwenziwe kubantu basetyhini abasele emva kokuyeka ukuya exesheni ngokuqhekeka esinqeni kutshanje kubonise ukuba ukuthatha iigramu ezingama-20 zezongezo zeprotheyini ngemini kangangesiqingatha sonyaka kunciphisa ukulahleka kwethambo nge-2.3% ().

Isishwankathelo: Iiproteni zinceda ukugcina ukomelela kunye nokuxinana kwamathambo. Ukutya okungonelanga kweeprotheyini kunxulunyaniswe nobunzima beemaminerali zethambo kunye nomngcipheko owandileyo wokuqhekeka.

6. Ukukhula Okuthintelwayo kuBantwana

Iiprotheni azincedi kuphela ukugcina izihlunu kunye nethambo, kodwa kubalulekile ekukhuleni komzimba.

Ke, ukusilela okanye ukungonelanga kuyingozi ngakumbi kubantwana abanemizimba ekhulayo efuna ukubonelelwa okuzinzileyo.

Ngapha koko, ukomisa lolona phawu luqhelekileyo lokungondleki kwabantwana. Ngo-2013, abantwana abaqikelelwa kwizigidi ezili-161 bafumana ubunzima bokukhula ().

Izifundo eziqwalaselweyo zibonisa umanyano olomeleleyo phakathi kokutya iiprotein ezisezantsi kunye nokukhula okungalunganga (,).

Ukukhula okuxineneyo kukwayenye yeempawu eziphambili zekwashiorkor ebantwaneni ().

Isishwankathelo: Ukunganeli kweprotheyini kunokulibazisa okanye kuthintele ukukhula kwabantwana.

7. Ukwanda kobuzaza bosulelo

Ukusilela kweproteni kunokuthatha amajoni omzimba.

Ukungasebenzi kakuhle komzimba kunokunyusa umngcipheko okanye ubuzaza bosulelo, uphawu oluqhelekileyo lokusilela kakhulu kweprotein (26).

Umzekelo, olunye uphononongo lweempuku lubonise ukuba ukulandela ukutya okuneproteni ye-2% kuphela kunxulunyaniswa nosulelo olomeleleyo lomkhuhlane, xa kuthelekiswa nokutya okubonelela nge-18% yeeprotein ().

Nokuba iiprotein ezisezantsi zisenokungasebenzi kakuhle komzimba. Olunye uphononongo oluncinci kubafazi abadala lubonakalise ukulandela ukutya okuneprotein ephantsi kangangeeveki ezilithoba kunciphise kakhulu ukuphendula komzimba ().

Isishwankathelo: Ukutya iiprotheyini ezincinci kunokuphazamisa amandla omzimba wakho wokulwa nosulelo, njengokubanda okuqhelekileyo.

8. Ukutya okungaphezulu kunye nokutya kweCalorie

Nangona ukutya okungafunekiyo yenye yeempawu zokunqongophala kakhulu kweeprotein, okwahlukileyo kubonakala kuyinyani kwiindlela ezinqabileyo zokunqongophala.

Xa iproteni yakho oyityayo ingonelanga, umzimba wakho uzama ukubuyisela imeko yeprotein yakho ngokwandisa umdla wokutya, ukukhuthaza ukuba ufumane into yokutya (,).

Kodwa ukusilela kweprotein akuqhubeli ngaphandle kwesizathu umnqweno wokutya, ubuncinci hayi kubo bonke abantu. Inokonyusa ngokukhetha ukuthanda kwabantu ukutya okunencasa, okuhlala kuprotein ().

Nangona oku kunokuba luncedo ngamaxesha okunqongophala kokutya, ingxaki kukuba uluntu lwanamhlanje lubonelela ngokungenamda kukutya okunencasa, okuphezulu kweekhalori.

Uninzi lwezi zokutya kulula ziqukethe iprotheni. Nangona kunjalo, inani leprotein koku kutya kuhlala kuncinci kakhulu xa kuthelekiswa nenani leekhalori abazibonelelayo.

Ngenxa yoko, ukungatyi kakuhle iiprotheyini kunokukhokelela ekufumaneni ubunzima kunye nokukhuluphala, umbono owaziwa ngokuba yiprotein leverage hypothesis ().

Asizizo zonke izifundo ezixhasa i-hypothesis, kodwa iprotheni icacisa ngakumbi kune-carbs kunye namafutha (,).

Le yinxalenye yesizathu sokuba ukonyuka kokutya iiprotein kunokunciphisa ukuthathwa kwekhalori kunye nokukhuthaza ukunciphisa umzimba (,).

Ukuba uziva ulambile ngalo lonke ixesha kwaye unengxaki yokugcina ikhalori yakho ithathe isheke, zama ukongeza iproteni encinci kwisidlo ngasinye.

Isishwankathelo: Ukutya iiprotheyini ezisezantsi kunokunyusa ukutya. Ngelixa ukuthanda ukutya kakhulu kuluncedo ngamaxesha okunqongophala kokutya, kunokukhuthaza ukutyeba nokutyeba xa ukutya kuninzi.

Ngaba ufuna iiprotheni ezingakanani?

Asinguye wonke umntu oneemfuno ezifanayo zeproteni. Kuxhomekeka kwizinto ezininzi, kubandakanya ubunzima bomzimba, ubunzima bemisipha, ukusebenza komzimba kunye nobudala.

Ngokuchaseneyo, ubunzima bomzimba yeyona nto ibalulekileyo emiselweyo kwiimfuno zeprotheni. Ngenxa yoko, iingcebiso zihlala zinikezelwa njengeigrama kwipawundi nganye okanye ngekhilogram yobunzima bomzimba.

Isibonelelo semihla ngemihla esicetyiswayo (i-RDA) yi-0.4 yeeprotheyini kwipawundi nganye yesisindo somzimba (i-0.8 yeegram ngekg). Uqikelelo lweNzululwazi lwanele ukuba lunokwanela abantu abaninzi.

Oku kuguqulela kwiigrama ezingama-66 zeprotheyini ngosuku kumntu omdala anobunzima beekhilogram ezili-165 (75 kg).

Kwiimbaleki, iAmerican College of Sports Medicine icebisa ukuba kuthathwe iprotein yemihla ngemihla ukusuka kwi-0,5 ukuya kwi-0.6 yeegramu kwipawundi nganye yesisindo somzimba (i-1.2-1.4 yeegram nganye nge-kg), enokwanela ulondolozo lwezihlunu kunye nokufumana uqeqesho kwakhona ().

Nangona kunjalo, izazinzulu azivumelani nokuba yanele kangakanani. Ingcebiso yemihla ngemihla yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo yi-0.9 yeeprotheyini ngeponti yesisindo somzimba (i-2 gram ngekg) kubadlali ().

Njengabadlali, abantu abadala abadala babonakala ngathi baneemfuno eziphezulu zeprotein.

Ngelixa i-RDA ngoku ifana nabantu abadala nabasakhulayo, uphononongo lubonisa ukuba aluthathelwa phantsi kwaye kufuneka lukhuliswe kwi-0.5 ukuya kwi-0.7 yeegramu ngepawundi nganye yesisindo somzimba (1.2-1.5 gram ngekg) kubantu abadala (,).

Ukubeka ngokulula, ukuba ukhulile okanye uyasebenza ngokwasemzimbeni, iimfuno zakho zemihla ngemihla zeprotheyini zisenokwenzeka ukuba zingaphezulu kune-RDA yangoku ye-0.4 yeegramu ngepawundi nganye yesisindo somzimba (i-0.8 yeegram ngekg).

Eyona mithombo ityebileyo yeprotheni ibandakanya intlanzi, inyama, amaqanda, iimveliso zobisi kunye nemidumba.

Isishwankathelo: I-RDA yeprotein yi-0.4 iigrem ngeponti nganye (i-0.8 yeegram ngokwekhilogram). Nangona kunjalo, uphononongo lubonisa ukuba iimfuno zinokuba nkulu kwiimbaleki nakubantu abadala abadala. Ngokuchanekileyo umkhulu umcimbi wengxoxo.

Umgca osezantsi

Iiproteni zifumaneka kuyo yonke indawo emzimbeni wakho. Imisipha yakho, ulusu, iinwele, amathambo kunye negazi ubukhulu becala zenziwe ngeprotheni.

Ngesi sizathu, ukunqongophala kweprotein kunoluhlu olubanzi lweempawu.

Ukunqongophala kakhulu kweeprotein kunokubangela ukudumba, isibindi esinamafutha, ukonakala kolusu, kunyuse ubukrakra bosulelo kunye nokukhula kwabantwana.

Ngelixa intswelo yokwenyani inqabile kumazwe aphuhlileyo, ukutya kancinci kunokubangela ukumoshwa kwemisipha kunye nokwandisa umngcipheko wokuqhekeka kwethambo.

Obunye ubungqina bade bucebise ukuba ukufumana iprotheyini encinci kunokonyusa umdla wokutya kunye nokukhuthaza ukutya kakhulu kunye nokutya kakhulu.

Ukuba sempilweni ngokugqibeleleyo, qiniseka ukubandakanya ukutya okune-protein ekutyeni konke ukutya.