Ukugcina ukusebenza kwazo zonke izitho zomuntu, ukulethwa okuvamile kwezinto ezifana namaprotheni kuyadingeka. Indima yamaprotheni emzimbeni womuntu ibaluleke kakhulu. Amaprotheni awakwazi ukushintshwa ezinye izinto futhi kuyadingeka ekukhuleni okugcwele nokwakheka kwamaseli amasha.
Indima yamaprotheni emzimbeni womuntu
Amaphrotheni yinto ngaphandle komzimba womuntu engeke ikhule ngokujwayelekile. Inqwaba yomzimba womuntu iqukethe amaprotheni, futhi ngesikhathi sokuvivinya umzimba le nto iyadliwa.
Ukusetshenziswa kwamaphrotheni kudlala le ndima elandelayo:
- indima yokwakha - ithuthukisa ukukhula kwamaseli nokugcwaliswa kwezakhi ngezinto eziwusizo. Ngakho-ke, into iyinto edingekayo kubantu kunoma yisiphi isikhathi;
- indima yokuthutha - ithuthukisa ukuhamba kwezakhamzimba emzimbeni wonke. Ngosizo lwamaprotheni, amaseli agcwele umoya-mpilo futhi ukusebenza kwezitho zangaphakathi kujwayelekile;
- umsebenzi we-hormonal - le nto ingenye yezingxenye ze-hormone yomuntu;
- ukuvikela - amasosha omzimba akhiwa amasosha omzimba afaka phakathi amaprotheni. Ukuntuleka kwenani elidingekayo lamaprotheni kuholela ekubukeni kwezifo.
Amaprotheni kufanele agcwaliswe nsuku zonke, ngaphandle kwalokho izitho eziningi zizophela, zinciphise ukusebenza kwazo. Ngokwesilinganiso, umuntu ngamunye udinga ukusebenzisa ama-gramu ayi-150 wokudla kwamaprotheni ngosuku.
Indima yamaprotheni yabagijimi, abasubathi
- Abasubathi kufanele bagcwalise njalo izinqolobane zabo ngoba ukuzivocavoca kudla amandla amaningi.
- Ngosizo lwemikhiqizo yamaprotheni, izicubu zemisipha ziyaqoqeka, futhi kwakhiwa ama-amino acid, aguqulwa abe amandla.
- Ngokudla ukudla kwamaprotheni, amandla ayanda.
- Amaprotheni ngesikhathi sokuzivocavoca umzimba asabalalisa umoya-mpilo nezakhamzimba emzimbeni wonke okwandisa umzimba.
Izici zomsoco wamaprotheni wokukhula kwemisipha
Abagijimi abaningi basebenzisa ukudla okuncike emaprotheni okusiza ukukhulisa imisipha. Le ndlela yokudla okunomsoco ihlose ukwanda okusheshayo kwezintambo zemisipha nokuqedwa kwezingqimba ezinamafutha.
Isici sokudla okunomsoco ekukhuleni kwemisipha sinje:
- ukudla kwenziwa izikhathi ezingama-6-7 ezingxenyeni ezincane. Amaprotheni eza ngamanani amancane futhi akhuthaza ukusabalala okusheshayo emzimbeni wonke. Lapho ukudla kudliwa ngobuningi, kepha akuvamile, amaprotheni awamunceki futhi angaba nesandla ekwakhiweni kwamafutha;
- ukudla kufanele kube nekhalori ephezulu - lolu hlobo lokudla luvumela umsubathi ukuthi andise indawo ebekelwe amandla yokusebenza isikhathi eside;
- okuqukethwe okuphansi kwama-carbohydrate asheshayo - lezi zinhlobo zokudla aziguqulwa zibe amandla, kepha zigcinwa ngendlela yamaseli amafutha;
- ukuphuza kakhulu - ingozi yokwehla kwamanzi nokunciphisa umthamo we-muscle iyancipha;
- ukudla ngemuva kokuzivocavoca - kwenzelwa ukumuncwa okungcono kwezakhamzimba.
Ukudla kwamaprotheni kufanele kube nokudla okunempilo, izinto kufanele zisetshenziswe ngemvelaphi yezitshalo nezilwane.
Izici zomsoco wamaprotheni kulabo abafuna ukunciphisa isisindo
Lapho amangqamuzana amafutha enqwabelana ngobuningi, indlela yamaprotheni yokudla okunomsoco isetshenziswa kakhulu ukuqeda isisindo esiningi. Imikhiqizo yamaphrotheni igaywa isikhathi eside kakhulu kunama-carbohydrate futhi igcwalisa umuntu ngenani lamandla adingekayo emzimbeni.
Izici zokudla kwamaprotheni zimi kanje:
- kudliwe ngokulandelana. Uma kudliwe isidlo esisodwa, akunconywa ukuphinda kabili leso sabelo;
- Kunconywa ukusebenzisa imikhiqizo yemvelaphi yezitshalo;
- ukwandisa ukushiswa kwamandla ngokuzivocavoca umzimba;
- phakathi naso sonke isikhathi sokulahlekelwa kwesisindo akufanele kube khona ukuwohloka;
- udinga ukusebenzisa inani elikhulu lamanzi;
- emini, udinga ukuthatha ukudla okungafika ku-5;
- isikhathi sokudla asidluli emavikini amabili.
Ngaphambi kokuqala ukuhambisana nomsoco wamaprotheni ukuze unciphise isisindo, kuyadingeka ukuthi uhlolwe nguchwepheshe. Lapho kukhona izifo, izimpawu eziseceleni zingenzeka.
Imithombo yamaprotheni
Ingxenye eyinhloko yezakhamzimba ingena emzimbeni womuntu ngesikhathi sokudla. Ukudla kuqukethe zonke izinto ezidingekayo ezikhiqizwa ngumzimba womuntu ngobuningi obunganele.
Ukuze umuntu athole inani elidingekayo lezinto zokudla okunempilo, kuyadingeka ukuthi uthuthukise kahle imenyu yokugcwalisa umzimba ngazo zonke izinto ezidingekayo.
Imithombo yamaprotheni ezilwane
Ukudla kwezilwane kuqukethe ama-amino acid ayi-8 adingwa ngabantu, ngakho-ke lolu hlobo lwamaprotheni lubhekwa njengoluphelele. Lezi zinhlobo zemikhiqizo ziqukethe izingxenye ezengeziwe zokudla okunomsoco ukwenza ngcono ukusebenza kwezitho zangaphakathi.
Imithombo yamaprotheni emvelaphi yezilwane ifaka phakathi:
- amaqanda;
- imikhiqizo yobisi;
- inyama yenkomo;
- inyama yegusha;
- unogwaja;
- isikhukhukazi;
- i-salmon ebomvana;
- i-caviar;
- pollock.
Amaprotheni ezilwane atholakala ekudleni okuhlukahlukene, kepha okunye ukudla akulungele abasubathi nabantu abafuna ukunciphisa isisindo.
Le mikhiqizo ifaka phakathi:
- inyama ekheniwe;
- izinhlanzi ezisemathinini;
- amasoseji;
- inyama ebhemayo.
Ukudla kuqukethe i-cholesterol eningi embi kanye nama-carbohydrate asheshayo. Indlela yokupheka nayo ibaluleke kakhulu, ukuze amaprotheni agcinwe ngobuningi, kuyadingeka ukukhetha ukudla okuphekwayo noma okubilisiwe.
Imithombo Yamaprotheni Asekelwe Ezitshalweni
Ngokungafani nokudla okuvela ezilwaneni, imikhiqizo yezitshalo iqukethe izinto ezimbalwa ezidingekayo kubantu. Lolu hlobo lokudla luvame ukusetshenziswa ngabantu abakhuluphele ngokweqile, ngoba ukudla kwezitshalo cishe akunayo i-cholesterol namafutha.
Izithako zemithi zifaka:
- ubhontshisi;
- udali;
- amantongomane;
- imbewu;
- isoya;
- uphizi;
- i-broccoli;
- isipinashi;
- ukwatapheya;
- ibhanana;
- okusanhlamvu.
Izinto zezitshalo zibhekwa njengomnene kakhulu emzimbeni womuntu futhi zithuthukise inqubo yokugaya. Abasubathi abaningi abafisa ukuzuza imisipha badla ama-cocktails ngama-protein wesitshalo ongeziwe ngemuva kokuqeqeshwa.
Kubantu abalahlekelwa isisindo, amaprotheni yemifino yisisombululo esifanele. Kodwa-ke, ngaphandle kokuthandwa kokudla kwezitshalo, ukusetshenziswa kwazo isikhathi eside kuholela ekuntulekeni kwamavithamini nezifo. Ngakho-ke, kunconywa ukuhlanganisa amaprotheni wemifino nezilwane.
Ukudla ukudla kwamaprotheni kuyingxenye ebalulekile yokungagcini nje ngokunciphisa isisindo nokuthola isisindo esengeziwe semisipha, kodwa futhi nokugcina ubuhle nempilo. Abantu abadla into ewusizo ngobuningi obunganele bavame ukuhlupheka ngokulahlekelwa isifiso sobuthakathaka nobuthakathaka.
Kwezinye izimo, kubonakala ukuphazamiseka kwamahomoni kanye nokwehla kwesisindo okungazelelwe. Kubantu abadlala imidlalo, ukusetshenziswa kwemikhiqizo yamaprotheni kungenye indlela yokusebenzisa izithasiselo zemidlalo. Ukudla ukudla okulungile kunganikeza amandla okusebenza isikhathi eside futhi kusize ekwakheni ukukhuthazela.
