Kutheni ungafuna ukungahoyi iSibonelelo esiCetyisiweyo semihla ngemihla seProtheyini

Umxholo

• Yintoni iSibonelelo seMihla ngemihla esiCetyiswayo?
• Zingaphi iiprotheyini ekufuneka uzityile ukuba uqeqesho lwamandla?
• Zingaphi iiprotein ekufuneka uzityile xa uzama ukunciphisa umzimba?
• Ngaba ikhona into enje ngokutya iprotein eninzi?
• Uphengululo lwe

Okwangoku, uvile ukuba iprotein idlala indima ekuzuzeni izihlunu. Into engasoloko icacile yile yokuba ingaba ukutya okuneproteni ephezulu kuluncedo kuye wonke umntu- okanye iimbaleki kuphela kunye nabalulamisi abanzulu. Uphononongo lwamva nje lupapashwe Inkqubela phambili kwezesondlo unokuba nempendulo.

Amaqela amabini abantu, ngokukodwa, abonakala ngathi ayaxhamla ngokudlula kwisibonelelo esinconywayo semihla ngemihla (RDA) seprotein. (Ngokuthe ngqo malunga nokuba ingakanani loo nto, apha ngezantsi.) Abaphandi bajonge kwizifundo ezikhoyo ze-18 ezazithelekisa abantu abadala abatya i-RDA yeprotein nabantu abadala abagqithe kwisikhokelo. Bafumanise ukuba kwimeko nganye, abantu abakwiqela eliphezulu lokusetyenziswa kweprotein kunokwenzeka ukuba bazuze okanye babambelele kwimisipha ebuthathaka kunelinye iqela le-RDA.

Phambi kokuba u-odole ibhega, kukho i-caveat: Ukugqithisa i-RDA kuphela kungqineke kuluncedo kubantu abano-A) ukunciphisa i-calorie yabo yonke okanye i-B) ebandakanya uqeqesho lokuxhathisa. Ngokukodwa ngakumbi, abaphandi bafumanise ukuba abantu ababenqanda iikhalori zabo babenqabile ukuba phulukana ubunzima bezihlunu ezibhityileyo ukuba bagqithile kwi-RDA yeprotheyini, kwaye abantu abaqhelisela uqeqesho lokuxhathisa kwakunokwenzeka ukuba inzuzo ubunzima bomzimba obuxineneyo xa ugqitha i-RDA. Kodwa kubantu abangazange basike iikhalori okanye uqeqesho lokunganyangeki, ukujonga ngaphezulu i-RDA ayenzanga mahluko kwimisipha yabo ebusy.

Yintoni iSibonelelo seMihla ngemihla esiCetyiswayo?

IZiko lezoNyango liseta i-RDA yeprotein eMelika, kwaye ngoku ikwi-0.8 yeegram ngekhilogram yesisindo somzimba (malunga ne-0.8 yeegram nge-2.2 yeepawundi). Oko kuthetha ukuba umntu onobunzima be-150 pounds uyacetyiswa ukuba adle malunga ne-54 grams yeprotheni ngosuku. Amaziko kaZwelonke ezeMpilo achaza i-RDA "njengenqanaba lemihla ngemihla lokutya okwaneleyo ukuhlangabezana neemfuno zezondlo phantse zonke (iipesenti ezingama-97-98) zabantu abasempilweni." Ke ayiboniswanga njengesixa esifanelekileyo kuye wonke umntu, kodwa isikhokelo ngokubanzi esekwe kumndilili womntu osempilweni.

Kolu phando lwamva nje, nangona kunjalo, ababhali bokufunda babhala ukuba iziphumo zabo zibonisa ukuba "phantsi kweemeko ezixinzelelekileyo ezifana nokuthintelwa kwamandla (ER) kunye nomsebenzi womzimba, i-RDA yeprotheni ayinakuphinda ibe yingcebiso efanelekileyo. (Idibeneyo: Ngubani omele atye ukutya okuneprotheyini ephezulu?)

Zingaphi iiprotheyini ekufuneka uzityile ukuba uqeqesho lwamandla?

Abaninzi ababhalisiweyo bezokutya sele becebisa injongo yeprotheyini ngaphezu kwe-RDA kubaxhasi babo abasebenzayo. "Abadayisi bezilwanyana ababhalisiweyo bayazi ukuba kukho iingcebiso ezahlukeneyo ngeproteyin esekwe kwiintlobo ezahlukeneyo zomgangatho womsebenzi," utshilo uSusan Wilson, R.D.N., L.D.N., umongameli weKentucky Academy of Nutrition and Dietetics. "Kwabo benza uxhathiso rhoqo okanye uqeqesho lobunzima, imfuno inokunyuka ifikelele kwi-1.7 grams ngekhilogram yobunzima bomzimba." Abanye abaqeqeshi bokutya bacebisa abathengi abadlala iimbaleki ezinzulu ukuba badle i-2 grams ngekhilogram yesisindo somzimba ngexesha loqeqesho olunzulu, uthi. Kodwa neebhanti ze-cardio zifuna iiprotheni ezingaphezulu kuneengcebiso eziphakathi. Nditsho nokwenza uhlobo lomsebenzi we-aerobic kuyonyusa isidingo seprotein, utshilo uWilson. "Ngokwesiqhelo, iingcebiso zi-1.0-1.2 iigremu ngekhilogram yemisebenzi elula kunye ne-1.5 yokwenza imisebenzi yokumodareyitha, njengoqeqesho lokumelana nobunzima kunye nokukhanya okuphezulu."

Zingaphi iiprotein ekufuneka uzityile xa uzama ukunciphisa umzimba?

Ukubala inani elifanelekileyo leprotheyini ngelixa ukusika iikhalori kunzima ngakumbi. Ngokuqhelekileyo ndithanda ukucebisa ukuba i-10 ukuya kwi-15 ipesenti yeekhalori ezipheleleyo ezisetyenzisiweyo zivela kwiprotheni kumntu oqhelekileyo," kusho uWilson. Zininzi izinto ezidlala ukuba zingaphi iikhalori omele uzisebenzise xa uzama ukunciphisa umzimba, kodwa, njengenqanaba lomsebenzi wakho kunye nexesha ozama ngalo ukunciphisa umzimba ngaphakathi. UWilson ulumkisa ngokuchasene nokudlala ngala manani kakhulu ukuba awuyazi isondlo. "Ukujija ujikeleze nemetabolism yakho xa ungazi ngenene into oyenzayo kwaye ingekho phantsi kolwalathiso lwengcali yezempilo enolwazi inokuba neziphumo ebezingalindelekanga, hayi kwinani kuphela kwisikali sakho kodwa nakwimpilo yakho iyonke ngokunjalo ," uthi. (Idibeneyo: 20 Iiprotheyini eziPhakamileyo zeeProtheni eziya kukuzalisa)

Ngaba ikhona into enje ngokutya iprotein eninzi?

Kuzo zombini iimeko, ufuna ukunqanda ukuya kude kakhulu kwi-RDA, kuba ukusebenzisa iiprotheyini kakhulu kunengozi. Iprotheni ihluzwa kwizintso, ngoko ke iprotheyini engaphezulu inokubangela iingxaki kubantu abanemiba yezintso. Umngcipheko omncinci wokoyikeka kukufumana ubunzima obungalindelekanga. "Ukuba usebenzisa iiprotheyini ezininzi kunokuba umzimba wakho udinga, umzimba wakho unokukhetha ukugcina loo mandla ukuze usetyenziswe kwixesha elizayo," kusho uWilson. Intsingiselo, ewe, igcinwa njengamafutha.

Okukwintsusa: Iiprotheyini zakho ziya kuxhomekeka ikakhulu kwindlela otya ngayo kunye nokuzilolonga, kwaye zeziphi iinjongo zakho. Ukuba usika okanye uzilolonga rhoqo, unokuxhamla ekugqithiseni i-RDA yeprotein.

Uphengululo lwe