Uyini umehluko phakathi kwamaprotheni ezilwane namaprotheni yemifino?

Amaphrotheni, awaziwa nangokuthi amaprotheni (avela kuphrotheyini yesiNgisi) iyinhlanganisela eyinkimbinkimbi yemvelo, uchungechunge lwama-amino acid axhunywe ochungechungeni, ahlanekezelwe azungeze i-eksisi yawo futhi akhe isakhiwo esilinganayo. Amaprotheni umgogodla wesakhiwo wezicubu zomzimba eziningi. Uhileleke cishe kuzo zonke izinqubo zomzimba.

Ukuze usebenze ngokugcwele, umuntu kufanele athole inani elithile lamaprotheni anokudla, okungukuthi kusuka ku-1 kuye ku-1.5 g wamaprotheni nge-1 kg yesisindo somzimba. Ukuthola leli nani lamaprotheni kuyathandeka ekudleni kwemvelo (okungenani iningi). Izinhlobo zamaprotheni zincike emithonjeni yazo. Amaprotheni ahlukaniswe ngamaprotheni ezitshalo nezilwane. Uyini umehluko phakathi kwamaprotheni ezilwane namaprotheni yemifino, esizocubungula ngezansi.

Izinhlobo zamaprotheni

Umzimba uthola amaprotheni emikhiqizweni yezilwane nemvelaphi yezitshalo, enquma ukuhlukaniswa kwamaprotheni abe yizinhlobo.

Ngenkathi yokushisa i-1 gram yamaprotheni, i-4 kcal yamandla yakhiwa.

Ukuhlola okulungile kokudla, kufanele kubhekwe le mingcele elandelayo:

1. Inani eliphelele lamaprotheni ekudleni.
2. Ukuba khona kwama-amino acid, akha inani lokudla lokudla. Kungenxa yalolu hlobo lwama-polypeptides angenayo emzimbeni - izilwane kanye / noma izitshalo.
3. Qedela ukumuncwa kwamaprotheni asemgodini wamathumbu.

Sizokhuluma ngomehluko phakathi kwalezi zinhlobo ezimbili zamaprotheni ngezansi, kulesi sigaba sizonikeza imithombo yamaprotheni ebaluleke kakhulu, imvelaphi yezitshalo nezilwane:

1. Imithombo yamaprotheni ezilwane: ubisi, amaqanda, i-cottage shizi, inyama, izinkukhu, inhlanzi, imikhiqizo yezilwane (izinso, izinhliziyo, isibindi, njll.).
2. Imithombo yamaprotheni yemifino: imidumba, uphizi, ukolweni, i-rye, i-quinoa, i-buckwheat, ezinye izinhlobo zamantongomane (ama-alimondi, ama-walnuts).

Ungayibala kanjani imfuneko yakho yamaprotheni

Ukuthola ukuthi mangaki amaprotheni adingekayo ekukhuleni okuzinzile, kufanelekile ukucubungula izinto eziningana ezinganakwa njalo:

1. Isisindo sisonke ngaphandle kwamafutha omzimba. Izinombolo ezinhle kakhulu zizophenduka ezangempela nezamukelekayo. Isisindo sisonke sibalwa kusetshenziswa ifomula: isisindo esiphelele -% amafutha omzimba. Futhi kusukela kuso, inani eliphelele lamaprotheni libalwa.
2. Isilinganiso se-Metabolic. Abantu abane-metabolism ehamba kancane badinga ngokwesilinganiso amaphesenti angama-30% amaprotheni kunabantu abanezinqubo ezisheshayo zomzimba.
3. Ukwakhiwa kwamaprotheni amino acid. Uma udla iphrotheni eliyinkimbinkimbi, bala imininingwane etafuleni. Kepha uma udla imifino futhi usebenza namaprotheni asekelwe ezitshalweni, zama ukugcwalisa iphrofayli ephelele ye-amino acid. Ukwenza lokhu, bala uhhafu kuphela wamaprotheni angenayo avela kuphrofayili ngayinye ye-amino acid.

Itafula likhombisa isidingo samaprotheni, kuya ngomsebenzi womzimba:

Masenze ukubhuka ngokushesha ukuthi ukusetshenziswa kwamaprotheni angaphezu kuka-2 g ngekhilogremu yesisindo somzimba kudinga ukusetshenziswa okwengeziwe kwamanzi - ama-30 ml kugremu ngalinye lamaprotheni.

Sincoma ukwaziswa okuthokozisayo ekudleni kwamaprotheni!

Uyini umehluko phakathi kwamaprotheni ezitshalo nezilwane

Ukuphendula lo mbuzo, uyini umehluko phakathi kwamaprotheni ezilwane nemifino, ake sibuyele encazelweni yamaprotheni. Amaprotheni akhiwa ngama-amino acid. Ukulandelana kwama-amino acid okunquma izakhiwo zeprotheni (umthombo - iWikipedia).

Ama-amino acid ahlukaniswe angabalulekile futhi angabalulekile. Banayo le mpahla ngokukhethekile maqondana nomzimba womuntu. Eziphindekayo zingenziwa ngomzimba wethu, ezingenakubuyiseka - cha, ungazithola kuphela ngosizo lokudla okuhlukahlukene.

Iqembu lokuqala lifaka i-arginine, i-alanine, i-asparagine, i-tyrosine, i-glycine, i-proline, i-glutamine, i-glutamic acid, i-aspartic acid, i-cysteine ​​ne-serine. Okubalulekile kufaka i-valine, i-leucine, i-isoleucine, i-lysine, i-tryptophan, i-threonine, i-methionine, i-phenylalanine, i-histidine.

Lolu lwazi luzokusiza uqonde ukuthi yini iprotheni ephelele. Amaprotheni kuphela aqukethe isethi ephelele yama-amino acid athathwa njengalawo. Kungani umuntu edinga isethi ephelele? Iqiniso ngukuthi sidinga amaprotheni njengalokhu njengomthombo wama-amino acid. Amaprotheni ahlukaniswe nama-amino acid kuphela asetshenziswa ngumzimba njengezinto zokwakha.

Ama-amino acid afakwa okwakhiwa ngesikhathi sokuwohloka kwamaprotheni "angaphandle" azosetshenziselwa ukuhlanganiswa kwamaprotheni omzimba - izicubu, ama-hormone, ama-enzyme, amaseli e-cell, njll.

Ngakho-ke, amaprotheni yemifino - amaprotheni anesici... Iphele ngama-amino acid abalulekile futhi ayiqukethe uhla oluphelele lwamakhompiyutha adingekayo kubantu. Yingakho abasubathi abadla imifino kudingeka babe nomqondo ocacile wokuthi yikuphi ukudla okuqukethe ama-amino acid athile ukuze kwakheke ukudla okuphelele kwamaprotheni “ngokuxuba” imithombo ehlukahlukene yamaprotheni ezitshalo (umthombo - i-NCBI - Isikhungo Sikazwelonke Semininingwane Ye-Biotechnology).

Okuqukethwe kwamaphrotheni ekudleni okuhlukile

Imvamisa ungezwa kubamele umphakathi wokuqina komzimba ukuthi phakathi kokudla okuphawulekayo okunamaprotheni amaningi, kune-turkey nenkukhu yenkukhu kuphela. Eqinisweni, lokhu akunjalo neze.

Inani elikhulu lamaprotheni liyatholakala nasemikhiqizweni - ikakhulukazi, esiswini senkukhu (17 g nge-100 g yomkhiqizo), enkomeni yesibindi (18-20 g nge-100 g yomkhiqizo).

Ukuhlolwa kwezinkomo kuphelele kubantu ngaphandle kokubandlululwa - okuqukethwe kwamaprotheni okukuzo kungu-13 amagremu ngamagremu ayi-100 womkhiqizo. Izinso zenkomo zifanelwe ukushiwo - 15.2 g wamaprotheni nge-100 g yomkhiqizo ngamunye. Ngenxa yesimo somnotho esinzima ezweni, kungaba ubuwula ukungayinaki imithombo yamaprotheni engabizi kangako.

Ungakhohlwa ukuthi isidumbu senkukhu asiqukethe kuphela isifuba - imilenze namathanga akuzona eziphansi kakhulu kule ngxenye ngokuqukethwe kwamaprotheni - cishe u-16 no-20 g kuqhathaniswa no-23-27 emabeleni, ngokulandelana.

Inyama

Ekugcineni, ake siqhubekele enyameni uqobo. Izinhlobo ezivame kakhulu zakamuva eRussia Federation ingulube nenyama yenkomo.

Uma kukhulunywa ngengulube, ochwepheshe abaningi bokuqina bathukuthele ngokufutheka amakhala lapho beluleka ukuthi isuswe ekudleni. Futhi ngeze ngokuphelele! Okuqukethwe kwamaprotheni kungulube enamafutha kungu-19.4 g wamaprotheni nge-100 g yomkhiqizo ngamunye, nokuqukethwe okunamafutha aphansi - u-7-9 g kuphela .. Masingakhohlwa ukuthi ukukhetha nokupheka ingulube kulula kakhulu kunenkomo. Ngaphezu kwalokho, inyama yengulube engenamafutha izosiza abasubathi:

• kulula ukufaka amaprotheni nama-carbohydrate, ukuthuthukisa ukulethwa komoya-mpilo emisipheni ngenxa yokuqukethwe kwamavithamini B1 no-B6 kuwo;
• nokwandisa imetabolism nokunikezwa kwamandla, ukwandisa ukukhuthazela ngesikhathi sokuzivocavoca, okusiza i-vitamin B3;
• thuthukisa umzimba we-protein, ukujabula kwezicubu zemisipha nokusheshisa ukukhula kwemisipha ngenxa ye-vitamin B2.

Kubalulekile ngokufanayo ukuthi amafutha engulube, ngokungafani namafutha enkomo, azuzisa kakhulu uhlelo lwezinhliziyo.

Ake siqhubekele enkomeni yenkomo. Umthombo wamaprotheni othandwa kakhulu yilolu hlobo lwenyama. Iqukethe cishe i-19 g yamaprotheni nge-100 g yomkhiqizo ngamunye. Njengoba ukwazi ukubona, akukho okuthathekisayo - noma kunjalo, kukholelwa ukuthi inyama yenkomo ingumthombo oyithandayo wamaprotheni kunengulube. Ngokuqondile, lesi sitatimende asihambisani neqiniso (umthombo - incwadi ethi "Dietetics: A Guide for Physicians", ngu-A. Yu. Baranovsky. - St. Petersburg: Peter, 2008).

Umuntu ngeke ahluleke ukusho uhlobo olusezingeni eliphakeme kangaka lamaprotheni njengamaprotheni ezinhlanzi. Inhlanzi ebomvu noma emhlophe akubalulekile kangako. I-Hake (16 g amaprotheni nge-100 g), i-perch (18.5 g) noma i-cod (17.5 g) iqukethe amaprotheni asezingeni eliphakeme afanayo ne-pink salmon (21) noma i-salmon (21.6).

Amaqanda

Masingakhohlwa ukukhuluma ngamaqanda amhlophe - agayeke kalula, iqukethe i-amino acid egcwele, ecebile ngama-amino acid ama-chain (BCAAs). Iqanda elilodwa lenkukhu liphethe u-3-7 g wamaprotheni ngokwesilinganiso, kuya ngesigaba.

Imithombo yamaprotheni ibhalwe ngenhla, ngoba akunzima ukuqagela, lawa angama-protein wesilwane.

Isici sabo ukungabikho ngokuphelele kwama-carbohydrate ku-100 g womkhiqizo - ngamanye amagama, aqukethe amafutha, amanzi namaprotheni.

Ngakolunye uhlangothi, lokhu kuhlanganiswa kulabo abanamathela ekudleni okuphezulu kwamaprotheni ane-carbohydrate elinganiselwe ekudleni. Ngakolunye uhlangothi, akekho owakhansela isidingo somuntu se-fiber. Okungenani abantu abahlala engxenyeni yaseYurophu yaseRussia bayayidinga. Futhi lapha kusisindisa imithombo yamaprotheni, ikakhulukazi okusanhlamvu.

Izinhlamvu

Lapho ukhuluma ngokudla okunomsoco kwezemidlalo, i-buckwheat ne-oatmeal zihlala zivela njalo. Futhi lokhu akuyona into engaqondakaliyo - eyokuqala iqukethe u-12.6 g wamaprotheni nge-100 g yomkhiqizo, owesibili - 11 g, futhi lapho nalaphaya cishe ngama-60 g we-carbohydrate anokuqukethwe okunamafutha aphansi (ngaphansi kuka-5 g). Futhi yize iphrotheni kulezi zinhlamvu lisezingeni eliphansi ekubunjweni kwe-amino acid, nokusetshenziswa okufanayo kwemithombo yamaprotheni yezilwane, okusanhlamvu kugcwalisa ngokuphelele ukudla, kuba ngumthombo we-fiber namandla.

Ukukhuluma iqiniso, ake sisho. Akukho fiber eningi kakhulu okusanhlamvu. Umthombo ongcono kakhulu imifino eluhlaza eluhlaza. Ungakhohlwa ukuthi ukusebenzisa amaprotheni amaningi wezilwane kudinga ukufakwa kwemithombo eyengeziwe yefayibha ekudleni.

Izinzuzo nokulinyazwa kohlobo ngalunye

Kuyaxaka ukukhuluma ngobungozi noma izinzuzo zanoma yiluphi uhlobo lwamaprotheni, kepha kufanele kushiwo amanye ama-nuances. Iqiniso ngukuthi umzimba wethu, ngenxa yokuziphendukela kwemvelo, usujwayele ukusetshenziswa kwezakhiwo ezithile zamaprotheni kuphela.

Ukungajwayeli kithi imithombo yamaprotheni ngamanani ahlukahlukene kukhiqiza ama-metabolites angalimaza noma anciphise inqubekela phambili ekufinyeleleni ibanga elithile noma elinye.

Lokhu ikakhulukazi kuthinta amaprotheni ezitshalo futhi, ikakhulukazi, imikhiqizo yesoya. Amaprotheni weSoy aqukethe ama-amino acid aguqulwa umzimba abe yi-phytoestrogens. Lezi zinhlanganisela ziholela ekwehliseni ukukhula kwezinkomba zamandla, ukuvela kwamafutha omzimba wohlobo lwabesifazane, futhi ukusetshenziswa isikhathi eside kungadala i-gynecomastia.

Qaphela: Omunye umkhiqizo oqukethe i-phytoestrogens yimvubelo yebhiya, nayo kwesinye isikhathi esetshenziswa ngabasubathi ngenxa yokuqukethwe kwayo okunamaprotheni amaningi.

Kepha lokhu akusho ukuthi awudingi ukudla amaprotheni wemifino - kwanele ukukhetha imithombo efanelekile futhi unciphise inani lokudla okufika ku-15-20% wamaprotheni esewonke.

Ngeshwa, amaprotheni ezilwane nawo awalungile. Amaprotheni atholakala enyameni ebomvu aqukethe i-D-carnitine namanye ama-amino acid ezokuthutha esakhiweni sawo. Lapho zingena emzimbeni kanye nezicubu ze-adipose, zikhipha i-cholesterol eyingozi futhi ewusizo kuzo. Owokuqala uhlanganiswa ngokushesha ube izingqimba ze-cholesterol, ezinomthelela omubi ngokweqile empilweni yemikhumbi yemithambo. Imali enjalo iyingozi kakhulu kubasubathi abangaphezu kweminyaka engama-35 ubudala.

Isiphetho

Ukuze uthole amaprotheni synthesis ephelele, sidinga isibalo esigcwele sama-amino acid. Siyithola emithonjeni yamaprotheni ezilwane noma ngokushintshanisa imithombo ehlukene yamaprotheni yemifino. Iyiphi indlela oyikhethayo encike kuwe kuphela. Umphumela wokusetshenziswa okunekhono kwamaprotheni ibala elinempilo, izipikili eziqinile, isikhumba nezinwele ezinempilo, iphesenti eliphansi lamafutha omzimba nenhlalakahle. Phatha ukudla kwakho ngendlela efanele! Yiba nempilo!

Bukela ividiyo: UMEHLUKO WOKUTHWALANENHLANHLA (Novemba 2024).