Ukuzulazula emhlabeni wokudla okunomsoco ngokuvamile kungase kuzwakale kuwumsebenzi onzima, ikakhulukazi uma kuziwa ekuqondeni indima yamaprotheni ekudleni kwethu. Nakuba kuvunywa kabanzi ukuthi amaprotheni abalulekile empilweni yethu, imininingwane ethile ingase idideke. Izinhlobo ezihlukahlukene zamaprotheni, imithombo yazo, nezinqubo zokukhiqiza konke kunomthelela ekutheni zizuzisa kangakanani izidingo zethu zezempilo ngazinye. Umbuzo obalulekile kwabaningi bethu, nokho, uhlala uqondile: angakanani amaprotheni esiwadingayo ukuze silondoloze impilo enhle?
Ukuze uphendule lokhu, kubalulekile ukuhlola izisekelo zokuthi ayini amaprotheni, akhiqizwa kanjani, kanye nemisebenzi yawo eminingi emzimbeni. Lo mhlahlandlela uzodiliza izwe eliyinkimbinkimbi lamaprotheni libe ulwazi olugayekayo, oluhlanganisa yonke into kusukela ezinhlotsheni zamaprotheni nezindima zawo, ukubaluleka kwama-amino acid, kanye nokudla okunconyiwe kwansuku zonke. Sizophinde sihlole izinzuzo zamaprotheni, izingozi zakho kokubili ukuntuleka nokusetshenziswa ngokweqile, kanye nemithombo engcono kakhulu yamaprotheni, kungakhathaliseki ukuthi ivela enyameni noma ezitshalweni.
Ekupheleni kwalesi sihloko, uzoba nokuqonda okuphelele kokuthi ungalihlanganisa kanjani inani elifanele kanye nohlobo lwamaprotheni ekudleni kwakho, uqinisekisa ukuthi uzuza zonke izinzuzo zezempilo ngaphandle kwezingozi ezihlobene.
Kungakhathaliseki ukuthi ungumdlali, umdala, ukhulelwe, noma ungumuntu nje ofuna ukuthuthukisa imikhuba yakhe yokudla, lo mhlahlandlela obalulekile wamaphrotheni uzokunikeza ulwazi oludingayo ukuze wenze izinqumo zokudla okunomsoco unolwazi. Ukuzulazula emhlabeni wokudla okunomsoco ngokuvamile kungase kuzwakale njengomsebenzi onzima, ikakhulukazi uma kuziwa ekuqondeni indima yephrotheni ekudleni kwethu. Nakuba kuvunywa kabanzi ukuthi amaprotheni abalulekile empilweni yethu, imininingwane ethile ingase idideke. Izinhlobo ezahlukahlukene zamaprotheni, imithombo yazo, nezinqubo zokukhiqiza konke kunomthelela ekutheni zizuzisa izidingo zethu ezempilo Umbuzo obalulekile wabaningi bethu, nokho, uhlala uqondile: angakanani amaprotheni esiwadingayo ukuze sigcine impilo enhle?
Ukuze uphendule lokhu, kubalulekile ukuhlolisisa izisekelo zokuthi ayini amaprotheni, akhiqizwa kanjani, kanye nemisebenzi yawo eminingi emzimbeni. Lo mhlahlandlela uzohlukanisa umhlaba oyinkimbinkimbi wamaprotheni uwenze ulwazi olugayekayo, ohlanganisa yonke into kusukela ezinhlotsheni zamaprotheni nemisebenzi yawo, ukubaluleka kwama-amino acid, kanye nokudla okunconyiwe kwansuku zonke. Sizophinda sihlole izinzuzo zamaprotheni, ubungozi bakho kokubili ukuntula nokusetshenziswa ngokweqile, kanye nemithombo engcono kakhulu yamaprotheni, kungaba ngenyama noma izinketho ezisekelwe ezitshalweni.
Ekupheleni kwalesi sihloko, uzoba nokuqonda okuphelele kokuthi ungalihlanganisa kanjani inani elilungile kanye nohlobo lweprotheyini ekudleni kwakho, okuqinisekisa ukuthi uzuza zonke izinzuzo zezempilo ngaphandle kwezingozi ezihlobene. Kungakhathaliseki ukuthi ungumsubathi, umdala, ukhulelwe, noma ungumuntu nje ofuna ukuthuthukisa imikhuba yakhe yokudla, lo mhlahlandlela obalulekile wamaphrotheni uzokunikeza ulwazi oludingayo ukuze wenze ukukhetha okunomsoco okunolwazi.
Akuyona imfihlo ukuthi amaprotheni angenye yezingxenye ezibaluleke kakhulu zokudla kwethu, kodwa ngaphezu kwalokho, izinto zingase zidideke. Kunezinhlobo ezahlukene zamaprotheni, imithombo ehlukene yamaprotheni , nezindlela ezahlukene amaprotheni angenziwa ngazo. Zonke lezi zici, kanye nomlando wakho wezempilo ngamunye, zidlala indima ekunqumeni ukuthi udla amaprotheni ngendlela enempilo yini. Kodwa kwabaningi bethu, umbuzo obaluleke kakhulu ulula kakhulu: angakanani amaprotheni oyidingayo ukuze ube nempilo ?
Lokhu akuwona umbuzo olula njengoba kungase kubonakale, futhi ukuze siwuphendule, okokuqala sidinga ukukhuluma kancane ngokuthi iyini iphrotheni, ukuthi yenziwa kanjani nokuthi yenzani.
Yini Amaprotheni?
Amaprotheni awuhlobo oluhlukahlukene lwezakhi ezidingwa umzimba ukuze uphile. Kunezinhlobo ezingaphezu kweziyi -10,000 zamaphrotheni asebenza kuzo zonke izinhlobo zemisebenzi, kodwa ukuze kube lula, ngokuvamile aqoqwe ngezigaba eziyisikhombisa. Lezi zigaba yilezi:
- Amasosha omzimba
- Ama-enzyme
- Amahomoni
- Amaprotheni Contractile
- Amaprotheni esakhiwo
- Amaprotheni okuthutha
- Amaprotheni okugcina
Njengoba uhlu olungenhla lubonisa, amaprotheni adlala izindima eziningana ezihlukahlukene emzimbeni. Kunamaprotheni akha kabusha imisipha, amaprotheni agaya ukudla, amaprotheni alwa nezifo, amaprotheni alawula umzimba wethu nokunye. Ngaphandle kwamaprotheni, impilo yomuntu ibingeke ibe khona.
Kungani Ama-Amino Acids Abalulekile
Ukuze uqonde ngokugcwele amaprotheni, kubalulekile ukuqonda ama-amino acid futhi, njengoba ayizakhiwo okwakhiwa ngazo amaprotheni.
Kunezinhlobo ezingu-20 ezihlukene zama-amino acid adingwa umzimba womuntu, futhi lapho ehlanganiswa ngezindlela ezihlukene, akha izinhlobo ezahlukene zamaprotheni . Nakuba umzimba womuntu ungakha amanye ala ma-acids ngaphakathi, kukhona ayisishiyagalolunye angatholakala kuphela ngokudla. Lezi zaziwa ngokuthi "ama-amino acid abalulekile."
Kungenzeka ukuthi uke wezwa abantu bebhekisela ekudleni “okungamaprotheni aphelele” noma, esikhundleni salokho, “amaprotheni angaphelele.” Lokhu kubhekisela kuma-amino acid; ukudla okuqukethe wonke ama-amino acid abalulekile kubizwa ngokuthi amaprotheni aphelele, kanti lawo angenayo kuthiwa amaprotheni angaphelele. Ilayisi lilodwa alinayo i-amino acid lysine eyanele ukuze ibe iphrotheni ephelele njengesibonelo, kodwa ukudla ubhontshisi noma udali - okune-lysine ephezulu - nelayisi kuzohlinzeka ngephakheji ephelele yamaprotheni.
Yiziphi Izinzuzo Zamaprotheni?
Ngomqondo ongokoqobo, inzuzo enkulu yokudla amaprotheni ukuthi uhlale uphila. Umzimba womuntu awukwazi ukuphila ngaphandle kwamaprotheni, njengoba iningi lemisebenzi yawo ebalulekile idinga amaprotheni ahlukahlukene.
Ngokuvamile, ukuqinisekisa ukuthi udla inani elinempilo leprotheni kunezinzuzo eziningi zezempilo. Phakathi kwezinye izinto, amaprotheni:
- Igcina amasosha akho omzimba eqinile
- Igcina inani elinempilo lesisindo somzimba
- Yakha kabusha futhi ikhulise imisipha ngemuva kokuzivocavoca
- Ivumela igazi lakho ukuthi lihlule kahle
- Igcina i-pH enempilo kanye nezilinganiso zoketshezi
- Iqinisekisa ukuthi isikhumba sakho sinokunwebeka okufanele
- Ihambisa izakhamzimba iye futhi isuke nezitho ezihlukahlukene
- Kukwenza uzizwe ugcwele ngemva kokudla
- Igcina amandla anele amathambo
Ngamafuphi, ukudla amaprotheni anele kugcina umzimba wakho usebenza kahle futhi uzizwa ukahle.
Mangakanani Amaprotheni Owadinga Nsuku Zonke?
Izazi zokudla okunomsoco nodokotela ngokuvamile batusa ukuthi uma uneminyaka engaphansi kuka-50 noma ngaphezulu, udle amagremu angu-.36 wamaprotheni nsuku zonke ngephawundi ngalinye olikalayo. Lokhu kuyiqiniso kungakhathaliseki ubulili bomuntu. Ngakho-ke, isibonelo, umuntu onesisindo esingamakhilogremu angu-150 kufanele ahlose cishe amagremu angu-54 wamaprotheni ngosuku.
Ingabe Kufanele Ukhathazeke Ngokuthola Amaprotheni Anele?
Uma ungaphansi kweminyaka engama-50, cishe awudingi ukukhathazeka ngokuthola amaprotheni anele. Hhayi ngoba ingabalulekile, kodwa ngenxa yokuthi kungenzeka ukuthi usuvele uthola amaprotheni anele . Inhlolovo eminingi ithole ukuthi emhlabeni wonke, iningi labantu selidla amaprotheni amaningi kunalokho elikudingayo . Ucwaningo lwedatha lwango-2003-2004 lwathola ukuthi abantu abangamaphesenti angama-97 badlula umthamo wansuku zonke onconyiwe wamaprotheni .
Kodwa-ke, ucwaningo lwakamuva luthole ukuthi abantu abadala abangaphezu kweminyaka engama-50 banamathuba amaningi okuthi baswele amaprotheni , nokuthi amathuba okuntuleka kwamaprotheni akhula ngokuya ngeminyaka. Okuphawuleka kakhulu, amaphesenti angama-46 abantu abadala abaneminyaka engaphezu kwengama-70 abawatholi amaprotheni anele, ucwaningo lwathola. Kubo bonke abantu abadala abaneminyaka engaphezu kuka-50, abesifazane banamathuba amaningi okuthi baswele amaprotheni kunabesilisa.
Kungani Ukuntuleka Kwe-Fiber Kunokwenzeka Kakhulu Kunokuntuleka Kwamaprotheni e-United States
Uma uzokhathazeka ngokungawutholi umsoco owanele, leso sakhi kufanele sibe i-fiber, hhayi amaprotheni. Ucwaningo lwango-2021 lwathola ukuthi amaphesenti angama-88 abesifazane kanye namaphesenti angama-96 amadoda aseMelika awayidli i-fiber eyanele nsuku zonke . Lokho kuyinkinga enkulu, njengoba i-fiber isiza ekuvimbeleni isifo sikashukela, umdlavuza wesikhumba nesifo senhliziyo. Uhlaziyo olulodwa lwango-2019 lwathola ukuthi abantu abadla ukudla okune-fiber ephezulu banamathuba angamaphesenti angama-31 okufa ngenxa yesifo senhliziyo .
Ukuthola amaprotheni anele kubaluleke kakhulu. Kodwa uma sikhuluma ngezibalo, maningi amathuba okuthi untule ku-fiber kunamaprotheni. Indlela enhle yokuqinisekisa ukuthi uthola okwanele kukho kokubili iwukuba uthole amaprotheni akho ezitshalweni esikhundleni sezilwane: Izitshalo zigcwele i-fiber, kuyilapho inyama ayinayo nhlobo i-fiber .
Abantu Abadinga Amaprotheni Engeziwe
Nakuba kungenakwenzeka ukuthi untule amaprotheni, ungase udinge amaprotheni amaningi noma amancane kuye ngezimo zakho.
Abantu Abakhulelwe
Abantu abakhulelwe badinga amaprotheni engeziwe ukuze bondle umbungu okhula ngaphakathi kubo. Izincomo ezijwayelekile ukuthi abantu abakhulelwe bathola amagremu angu-75-100 amaprotheni ngosuku; uma ukhulelwe, nokho, kunconywa kakhulu ukuthi uthintane nodokotela wakho ukuze uthole ukuthi yiliphi izinga leprotheyini elifanelana nezidingo ezithile zomzimba wakho.
Abantu abangaphezu kuka-40
Kufanele ukwandise ukudla kwakho kwamaprotheni njengoba ukhula, ngenxa yokunciphisa okungokwemvelo kwemisipha okwenzeka lapho ukhula, inqubo eyaziwa ngokuthi i-sarcopenia. Nakuba kuhluka kumuntu nomuntu, i -Mayo Clinic itusa ukuthi abantu abadala abaneminyaka ephakathi kuka-40 no-50 baqale ukudla amagremu amaprotheni aphakathi kuka-.45 no-.54 ngekhilogremu ngayinye yesisindo somzimba.
Abantu Abazivivinya Njalo
Abantu abasebenzisa umzimba njalo bayelulekwa ukuthi badle amaprotheni amaningi - phakathi kuka-.49 no-.68 amagremu ngekhilogremu ngayinye yesisindo somzimba ngosuku, ngokusho kweMayo Clinic - ukuze bakhe kabusha imisipha ebhujisiwe ngesikhathi sokuzivocavoca.
Ingabe Bakhona Abantu Abadinga Amaprotheni Amancane?
Kunezimo ezithile ezingavamile lapho umuntu angase elulekwe ukuthi adle amaprotheni amancane kunesamba esinconywayo. Lokhu kungaba njalo kubantu abanokwehla kokusebenza kwezinso noma isibindi, isibonelo. Kodwa-ke, ukudla okunama-protein aphansi kuyingozi kakhulu kulabo abangadingi ukudla ngakho, ngakho-ke kubaluleke kakhulu ukubonisana nodokotela ngaphambi kokucabanga ngakho.
Ngazi Kanjani Uma Ngingatholi Amaprotheni Anele?
Ukuntuleka kwamaprotheni akuwona umdlalo. Lezi zimpawu ezilandelayo zonke ziyizimpawu zokuthi kungenzeka awutholi amaprotheni anele ekudleni kwakho:
- Ukulahlekelwa kwemisipha
- Ukukhathala
- Ukungahambi kahle ngezinwele zakho, isikhumba nezinzipho
- Ukuguquguquka kwemizwa
- Ukwanda kwendlala
- Izifo ezivamile
- Ukuphola kwenxeba kancane
- Ukuphuka kwengcindezi
Lolu uhlu oluyinkimbinkimbi kakhulu lwezimpawu, oluvele lubonise ukuthi zingaki izinhlelo ezihlukene zemizimba yethu ezithembele kumaprotheni ukuze asebenze.
Ingabe Kuyenzeka Ukudla Amaprotheni Amaningi Kakhulu?
Yebo! Nakuba sidinga amaprotheni ukuze siphile, kuhlale kungenzeka ukuthi sibe nento enhle kakhulu. Ucwaningo luye lwabonisa ukuthi ukudla ngaphezu kwenani elinconyiwe lamaprotheni kunganciphisa ukuminyana kwamathambo, okuholela engcupheni enkulu yokuphuka kwamathambo . Kungase futhi kuholele ku-hypercalciuria, noma i-calcium eningi emchameni, okungase kubangele amatshe ezinso.
Okubaluleke nakakhulu, ucwaningo oluningi luye lwathola ukuthi ukudla amaprotheni amaningi kwandisa ingozi yomuntu yokuba nesifo senhliziyo - imbangela yokuqala yokufa eMelika - kanye nezinhlobo ezihlukahlukene zomdlavuza. Kodwa-ke, lezi zingozi ezimbi kakhulu zihlotshaniswa kakhulu nokudla amaprotheni avela enyameni ebomvu, ngokuphambene nezitshalo. Ucwaningo aluzange lubonise ubungozi bezempilo obunyukile ngokudla amaprotheni asekelwe ezitshalweni ngokuphambene namaprotheni ezilwane.
Ingabe Inyama Iwumthombo Ongcono Wamaprotheni Kunemifino?
Abantu abaningi bakholelwa ngephutha ukuthi inyama iyindlela engcono kakhulu yokuthola amaprotheni, kodwa akunjalo. Lo mbono oyiphutha ungase uvele eqinisweni lokuthi inyama eminingi inawo wonke ama-amino acid abalulekile angu-9, okwenza kube indlela elula yokuthola wonke ama-amino acid owadingayo.
Nakuba ezinye izitshalo zingewona amaprotheni aphelele njengenyama, amaningi awo anjalo. Lokhu kudla okulandelayo okusekelwe ezitshalweni kuqukethe wonke ama-amino acid ayi-9 abalulekile:
- I-Quinoa
- Ubhontshisi wesoya
- Edamame
- Tempeh
- Ubhakwheat
- Imbewu ye-Hemp
- Imbewu ye-Chia
- I-Tofu
- Imvubelo enomsoco
- I-Spirulina nezinye i-algae eluhlaza okwesibhakabhaka
Ngaphezu kwalokho, ezinye izitshalo zingamaprotheni angaphelele, kodwa namanje imithombo emihle yamaprotheni kungakhathaliseki . Zihlanganisa:
- Amantongomane
- Irayisi elinsundu
- Isinkwa sikakolweni
- Ubhontshisi
- Udali
- Uphizi
Kuhle ukusho ukuthi uhlanganisa amaprotheni amaningi angaphelele futhi uthole okulingana nephrotheni ephelele. Isibonelo, nakuba irayisi noma ubhontshisi kungewona amaprotheni aphelele kubo, iba amaprotheni aphelele lapho idliwa ndawonye (njengoba ivame ukuba njalo).
Ungawathola Kanjani Amaprotheni Asekelwe Ezitshalo
Kungenzeka ngokuphelele ukufaka amaprotheni aphelele ekudleni kwakho ngaphandle kokuthinta i-ounce yenyama - futhi akudingeki ukuthi ufake ubhontshisi emlonyeni wakho njalo ngomzuzwana wokuvuka wosuku ukuze ukwenze. Ngokuhlela nokulungiselela okuncane, ukuthola amaprotheni anele ekudleni okusekelwe ezitshalweni noma kwe-vegan kuyenzeka ngokuphelele. Nali inkomba yosuku nosuku ukuze uqale .
Izingozi Zokuthembela Kumaprotheni Avela Enyameni
Ukuthembela enyameni ukuze uthole amaprotheni kwethula inqwaba yezinye izingozi ezibangelwa ukusetshenziswa kwenyama ngokuqondile.
Abantu sebedla inyama eningi kunalokho esikudingayo; phakathi kuka-1961 no-2020, isilinganiso sokudliwa kwenyama minyaka yonke emazweni anemali engenayo ephezulu sikhuphuke cishe ngengxenye yesithathu. Kodwa-ke, ucwaningo oluningi luye lwabonisa ukuthi ukudla inyama kwandisa ingozi yokukhuluphala , umdlavuza, umfutho wegazi ophakeme, i-cholesterol ephezulu nesifo senhliziyo.
Ngakolunye uhlangothi, ukwamukela ukudla okusekelwe ezitshalweni kunganciphisa zonke lezi zingozi kuyilapho kusahlinzeka ngawo wonke amaprotheni okudingeka uwathole.
Yiziphi Izithasiselo Zephrotheni Ezinconywe Kakhulu?
Abantu abaningi bafaka izithasiselo ekudleni kwabo ukuze baqinisekise inani elinempilo lamaprotheni. Izithako zamaprotheni ngokuvamile ziza ngezinhlobo ezimbili : Lezo ezithathwe ezitshalweni, nalezo eziphuma ezilwaneni. Izithako zamaprotheni ezitholakala ezilwaneni zifaka:
- Whey amaprotheni
- Casein protein
- Amaprotheni eqanda
- Iphrotheni ye-collagen
Kodwa-ke, ucwaningo lwango-2020 lwathola ukuthi ukuthembela kuphrotheni esekelwe ezitshalweni esikhundleni seprotheni esekelwe ezilwaneni kunganciphisa ingozi yesifo senhliziyo nemithambo yegazi , ngakho-ke uma ubheka ukuthatha izithasiselo zamaprotheni, lezo eziphuma ezitshalweni zingase zibe ukubheja okuphephile. Ezinye zezithasiselo ezidume kakhulu ezitholakala esitshalweni zifaka amaprotheni zifaka:
- Amaprotheni e-soy
- I-Pea protein
- I-Hemp protein
- Amaprotheni elayisi ansundu
- Edamame amaprotheni
- Amaprotheni ebhontshisi
Izithako eziningi ze-vegan nezitshalo zisebenzisa imithombo eminingi yamaprotheni. I-Garden of Life, isibonelo, ithengisa i- protein powder ehlanganisa amaprotheni avela kuphizi, ubhontshisi we-navy, ama-cranberries, ubhontshisi we-garbanzo nama-lentils. Kukhona nezinkampani ezisiza amaprotheni, njenge-Gainful, ezidalela amakhasimende izimpushana zamaprotheni ngokwezifiso ngokusekelwe kumaphrofayili abo ezempilo nezinjongo zawo.
Kukhona ezinye izingozi zokuthembela kuma-supplement for protein, noma kunjalo. Ama-protein powders amaningi , okuhlanganisa izinsimbi ezisindayo nezibulala-zinambuzane, ezixhunyaniswe nomdlavuza neminye imiphumela emibi yezempilo. Futhi azilawulwa yi-FDA, okusho ukuthi abakhiqizi ngokwabo banesibopho sokuqinisekisa ukuphepha kwabo.
Umugqa Ophansi
Amaprotheni ayisihloko esiyinkimbinkimbi kakhulu kunalokho esingase sibonakale ekuqaleni, kodwa uma kubhekwa ukuthi abaluleke kangakanani enhlalakahleni yethu, kuhle ukwazi ngakho. Kusenemibono eminingi eyiphutha ngakho, njengombono wokuthi singathola kuphela amaprotheni "amahle" anele enyameni nasemikhiqizo yezilwane. Kodwa akunjalo, futhi empeleni, kunezizathu eziqinile ezisekelwe kwezempilo zokufuna amaprotheni ezitshalweni kunezilwane.
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