Ukudla inyama sekuyisikhathi eside kuhlotshaniswa namandla, ubungqabavu, nempilo iyonke. Kusukela sisebancane, sifundiswa ukuthi inyama iyingxenye ebalulekile yokudla okunomsoco, esinikeza amaprotheni adingekayo ukuze sisekele ukukhula nokusebenza komzimba wethu. Kodwa-ke, ngokukhula kwempilo yemifino kanye ne-vegan, inganekwane yokuthi abantu kufanele badle inyama ukuze bathole amaprotheni iye yangabazeka. Abantu abaningi bakholelwa ukuthi ukudla okusekelwe ezitshalweni akukwazi ukunikeza inani elifanayo lamaprotheni njengokudla okuhlanganisa inyama. Lo mbono uye waqhutshwa imboni yenyama futhi uye waholela ekuboneni okungalungile kokuthi ukuyeka inyama kusho ukudela ukudla okwanele kwamaprotheni. Kulesi sihloko, sizokhipha le nganekwane futhi sihlole imithombo eminingi yamaprotheni esekelwe ezitshalweni engahlangabezana nezidingo zethu zansuku zonke futhi isekele indlela yokuphila enempilo. Ngobufakazi besayensi nemibono yochwepheshe, sizoqeda inkolelo yokuthi abantu abakwazi ukuchuma ngaphandle kokudla inyama. Sekuyisikhathi sokuphonsela inselelo isimo esikhona futhi uthole iqiniso mayelana nokusetshenziswa kwamaprotheni kanye nenyama.
Amaprotheni asekelwe ezitshalweni angaphelela.
Abantu abaningi banombono oyiphutha wokuthi amaprotheni ezitshalo awaphelele futhi awakwazi ukuhlinzeka ngawo wonke ama-amino acid abalulekile adingwa imizimba yethu. Nokho, lena inganekwane edinga ukuphikiswa. Nakuba kuyiqiniso ukuthi amanye amaprotheni asekelwe ezitshalweni angase angabi nawo ama-amino acid athile ngokwawo, ukudla okusekelwe ezitshalweni okuhlelwe kahle kunganikeza kalula wonke ama-amino acid adingekayo. Ngokuhlanganisa imithombo ehlukene yamaprotheni asekelwe ezitshalweni ezifana nemifino, okusanhlamvu, amantongomane, nembewu, abantu bangaqinisekisa ukuthi bathola iphrofayili ephelele yama-amino acid. Ukwengeza, amaprotheni asekelwe ezitshalweni avame ukuza nezinzuzo ezengeziwe zokunciphisa amafutha agcwele kanye ne-cholesterol, kuyilapho ecebile ku-fiber namavithamini namaminerali ahlukahlukene. Lokhu kubonisa ukuthi ukudla okulinganiselayo okusekelwe ezitshalweni kungahlangabezana nezidingo zamaprotheni abantu ngaphandle kwesidingo sokudla inyama.
Ukudla okungenanyama kunganikeza okwanele.
Ukudla okungenanyama kunganikeza amaprotheni anele ukuze abantu bahlangabezane nezidingo zabo zokudla okunomsoco. Ngokuphambene nenkolelo evamile, izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni zinganikeza wonke ama-amino acid abalulekile adingwa umzimba womuntu. Ngokufaka izinhlobonhlobo zokudla okunamaprotheni okufana nemifino, okusanhlamvu, amantongomane, nembewu ekudleni kwabo, abantu bangaqinisekisa ukuthi bathola iphrofayili ephelele yama-amino acid. Ukwengeza, amaprotheni asekelwe ezitshalweni ngokuvamile anenzuzo eyengeziwe yokunciphisa amafutha agcwele kanye ne-cholesterol, kuyilapho enikeza inala ye-fiber, amavithamini, namaminerali. Lokhu kuchitha umbono oyiphutha wokuthi abantu kufanele badle inyama ukuze bathole amaprotheni futhi kugqamisa ukusebenza kokudla okungenanyama ekunikezeni ukudla okwanele.
Ubhontshisi, udali kanye nequinoa pack protein.
Emzamweni wokuthola imithombo yamaprotheni asekelwe ezitshalweni, ubhontshisi, udali, nequinoa kuvela njengemithombo yamandla okudla okunempilo. Lezi zithako eziguquguqukayo azigcini nje ngokupakisha inani eliningi lamaprotheni kodwa futhi zinikeza izinhlobonhlobo zezinye imisoco ebalulekile. Ubhontshisi, okuhlanganisa nobhontshisi wezinso, ubhontshisi omnyama, nophizi, kucebile ngamaprotheni nefayibha, akhuthaza ukusutha futhi asize ekugayeni ukudla. Ama-lentils, aqukethe amaprotheni ahlaba umxhwele, ahlinzeka ngomthombo obalulekile wensimbi ne-folate, obalulekile ekukhiqizeni amandla nokugcina amangqamuzana egazi enempilo. I-Quinoa, evame ukudunyiswa njengeprotheni ephelele, inawo wonke ama-amino acid ayisishiyagalolunye adingekayo ekusebenzeni kahle komzimba. Ukufaka le mithombo yamaprotheni asekelwe ezitshalweni ekudleni komuntu kunikeza okunye okumnandi nokunomsoco ukuze uthole amaprotheni ngaphandle kwesidingo sokuthembela enyameni.
Amantongomane kanye nembewu kunamaprotheni amaningi.
Amantongomane kanye nembewu kuwumthombo ovame ukunganakwa kodwa obaluleke kakhulu wamaprotheni ekudleni okusekelwe ezitshalweni. Lezi zinto zokudla ezincane kodwa ezinamandla zigcwele ama-amino acid abalulekile, okwenza kube isengezo esibalulekile kunoma yiluphi uhlelo lokudla olunothe ngamaprotheni. Ama-alimondi, isibonelo, anikeza cishe amagremu angu-6 weprotheyini iwunsi ngayinye, kuyilapho imbewu yethanga ihlinzeka cishe ngamagremu angu-5 weprotheni ngewunsi ngayinye. Ukwengeza, amantongomane nembewu kucebile ngamafutha anempilo, i-fiber, namavithamini namaminerali ahlukahlukene, okwenza ngcono iphrofayili yabo yokudla okunempilo. Ukufaka inhlobonhlobo yamantongomane nembewu ekudleni kwakho nokudla okulula kungasiza ekuqinisekiseni ukudla okwanele kwamaprotheni kuyilapho ujabulela izinzuzo eziningi zezempilo ezikunikezayo.
I-Tofu ne-tempeh yimithombo emihle.
I-tofu kanye ne-tempeh imithombo enenzuzo kakhulu yamaprotheni engakwazi ukufaka esikhundleni inyama kalula ekudleni okusekelwe ezitshalweni. I-tofu, eyenziwe ngobhontshisi wesoya, iyisithako esishintshashintshashintshayo esinokunambitheka okuthambile okumunca kalula ukunambitheka kwama-marinades nezinongo. Icebile kuma-amino acid abalulekile futhi inikeza cishe amagremu angu-10 wamaprotheni ngokuphakelwa kwama-ounce angu-3.5. I-Tempeh, ngakolunye uhlangothi, iwumkhiqizo wesoya ovutshiwe onikeza ukuthungwa okuqinile kanye ne-flavour encane ye-nutty. Iqukethe inani elifanayo lamaprotheni njenge-tofu kodwa futhi inikeza izakhi ezengeziwe ezifana ne-fiber nama-probiotics. Kokubili i-tofu ne-tempeh zingafakwa ezitsheni ezihlukahlukene, ezifana nama-stir-fries, amasaladi, namasemishi, okuwenza abe ezinye izindlela ezinhle kakhulu zalabo abafuna ukunciphisa ukudla kwabo inyama kuyilapho behlangabezana nezidingo zabo zamaprotheni.
Imifino nayo inganikeza amaprotheni.
Ngokuphambene nenkolelo evamile, amaprotheni awatholakali kuphela emithonjeni esekelwe ezilwaneni. Imifino, futhi, inganikeza inani elibalulekile lamaprotheni ukusekela ukudla okugcwele kahle. Imifino, njengamalentili, uphizi, nobhontshisi omnyama, iyimithombo emihle kakhulu yamaprotheni asekelwe ezitshalweni. Banikeza izinhlobonhlobo zama-amino acid abalulekile futhi angafakwa kalula ezisobho, izitshulu, amasaladi, noma njengendawo esikhundleni senyama ezitsheni ezifana nama-veggie burgers. Ukwengeza, imifino ethile efana ne-broccoli, isipinashi, namahlumela aseBrussels aqukethe inani elibonakalayo lamaprotheni ngokukhonza ngakunye. Nakuba zingase zinganikezi inani eliphezulu lamaprotheni njengemikhiqizo yezilwane, ukufaka izinhlobonhlobo zemifino ekudleni kwakho kungaba nomthelela ekuhlangabezaneni nezidingo zakho zamaprotheni kuyilapho ujabulela izinzuzo eziningi zezempilo ezihlobene nokudla okusekelwe ezitshalweni.
Ukuntuleka kwamaprotheni akuvamile namuhla.
Kuvunywa kabanzi phakathi kochwepheshe bezempilo ukuthi ukuntuleka kwamaprotheni kuyivelakancane emphakathini wanamuhla. Ngokukhetha okuhlukahlukene nokufinyelelekayo kwemithombo yamaprotheni esekelwe ezitshalweni etholakalayo, abantu ngabanye bangahlangabezana kalula nezidingo zabo zamaprotheni ngaphandle kokuthembela ekudleni inyama kuphela. Umbono wokuthi abantu kumelwe badle inyama ukuze bathole amaprotheni anele uyinganekwane eye yaphikiswa ubufakazi besayensi. Ukudla okulingana kahle okusekelwe ezitshalweni kunganikeza wonke ama-amino acid adingekayo ukuze enze impilo enhle nokusebenza kwemisipha. Ukufaka izinhlobonhlobo zokudla okunamaprotheni okufana nemifino, i-tofu, i-temeh, i-quinoa, namantongomane ekudleni kuqinisekisa ukudla okwanele kwamaprotheni, okusekela impilo yonke ngaphandle kwesidingo semikhiqizo yezilwane.
Ukulima kwezilwane kulimaza imvelo.
Ukulima kwezilwane kubangela izinselelo ezibalulekile zemvelo ezingeke zishaywe indiva. Ukukhiqizwa okujulile kwenyama, ubisi namaqanda kunomthelela ekugawulweni kwamahlathi, ukungcoliswa kwamanzi, nokukhipha amagesi abamba ukushisa. Ukuqedwa kwamahlathi ukuze kuvuleke indawo yokulima imfuyo akugcini nje ngokubhubhisa izindawo zokuhlala kodwa futhi kunciphisa amandla oMhlaba okumunca isikhutha. Ukwengeza, amanani amaningi omquba okhiqizwa amapulazi ezimboni akhulula i-methane, igesi enamandla ebamba ukushisa enomthelela omkhulu ekushintsheni kwesimo sezulu. Ukusetshenziswa ngokweqile kwamanzi ekulimeni kwezilwane kuqhubezela nokucindezela imithombo yethu yamanzi evele inethiwe. Umthelela ongemuhle wokulima kwezilwane endaweni ezungezile awunakuphikwa futhi ufuna kuguqukele ezinhlelweni zokudla ezizinzile nezisekelwe ezitshalweni .
Ukudla inyama encane kunganciphisa ukuvuvukala.
Ukunciphisa ukusetshenziswa kwenyama kuye kwahlotshaniswa nezinzuzo eziningi zezempilo, kuhlanganise nokunciphisa ukuvuvukala. Ukuvuvukala kuwukusabela kwemvelo kwamasosha omzimba ukuvikela umzimba ekulimaleni nasekuthelelekeni. Kodwa-ke, ukuvuvukala okungamahlalakhona kungaholela ezimweni zempilo ezahlukahlukene, njengesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni, okucebile ngezithelo, imifino, okusanhlamvu, kanye nemifino, kungasiza emazingeni aphansi ezimpawu zokuvuvukala emzimbeni. Lokhu kukholakala ukuthi kungenxa yezakhiwo zokulwa nokuvuvukala kwezakhi ezitholakala ekudleni okusekelwe ezitshalweni, njengama-antioxidants nama-phytochemicals. Ngokuhlanganisa izinketho eziningi ezisekelwe ezitshalweni ekudleni kwethu nokunciphisa ukuthembela kwethu enyameni, singakwazi ukwehlisa ukuvuvukala futhi sikhuthaze impilo engcono iyonke.
Abasubathi abaningi bayachuma ngokudla okusekelwe ezitshalweni.
Kuwumbono oyiphutha ojwayelekile ukuthi abasubathi badinga ukudla inyama ukuze bahlangabezane nezidingo zabo zamaphrotheni futhi benze konke okusemandleni abo. Nokho, abasubathi abaningi baye baphumelela ngokuphumelelayo ekudleni okusekelwe ezitshalweni, okufakazela ukuthi kungenzeka ukuthola zonke izakhi ezidingekayo ngaphandle kokuthembela emikhiqizweni yezilwane. Imithombo yamaprotheni esekelwe ezitshalweni, njengobhontshisi, udali, i-tofu, nequinoa, ayicebile nje kuphela ngamaprotheni kodwa futhi igcwele ezinye izakhi ezibalulekile njengefayibha, amavithamini namaminerali. Eqinisweni, amaprotheni asekelwe ezitshalweni angahlinzeka ngezinhlobonhlobo zama-amino acid adingekayo ukuze kulungiswe imisipha nokukhula. Ukwengeza, ukudla okusekelwe ezitshalweni kukhonjisiwe ukuthuthukisa impilo yenhliziyo nemithambo yegazi, ukunciphisa ukuvuvukala, nokuthuthukisa ukululama, konke okubalulekile kubasubathi abafuna ukuthuthukisa ukusebenza kwabo ngokugcwele. Impumelelo yalaba basubathi inselele insumansumane yokuthi abantu badinga ukudla inyama ukuze bathole amaprotheni futhi igqamisa izinzuzo ezingaba khona zokwamukela ukudla okusekelwe ezitshalweni emizamweni yokusubatha.
Sengiphetha, inganekwane yokuthi abantu badinga ukudla inyama ukuze bathole amaprotheni iye yachithwa ngokuphelele. Njengoba sesibonile, kunenqwaba yemithombo yamaprotheni esekelwe ezitshalweni enganikeza wonke ama-amino acid abalulekile emizimba yethu ewadingayo. Ngokukhula kwedumela lokudla kwemifino nemifino, kuyacaca ukuthi abantu bangaphumelela ngokudla okusekelwe ezitshalweni. Kubalulekile ukuzifundisa thina kanye nabanye ngeqiniso elisekelwe kule nganekwane futhi senze izinqumo ezinolwazi mayelana nokukhetha kwethu ukudla. Ngokufaka izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni ekudleni kwethu, asikwazi ukuhlangabezana nezidingo zethu zamaprotheni kuphela, kodwa futhi sithuthukise impilo yethu yonke futhi sinciphise umthelela wethu endaweni ezungezile.
FAQ
Ingabe kuyiqiniso ukuthi abantu bangathola wonke amaprotheni adingekayo emithonjeni yezitshalo kuphela?
Yebo, kuyiqiniso ukuthi abantu bangathola wonke amaprotheni adingekayo emithonjeni yezitshalo kuphela. Amaprotheni asekelwe ezitshalweni anganikeza wonke ama-amino acid abalulekile adingwa umzimba womuntu. Imithombo efana nemifino, i-tofu, i-tempeh, i-quinoa, nezinhlamvu ezithile ziyizinketho ezinhle kakhulu zamaprotheni asekelwe esitshalweni. Kodwa-ke, kubalulekile ukuthi abantu abalandela ukudla okusekelwe ezitshalweni baqinisekise ukuthi basebenzisa imithombo ehlukahlukene yamaprotheni asekelwe ezitshalweni ukuze bahlangabezane nezidingo zabo zamaprotheni futhi bacabangele izici ezifana nokuba khona kwe-bioavailability kanye nenhlanganisela efanele yokudla ukuze bathuthukise ukugayeka kokudla amaprotheni kanye nokumuncwa.
Yimiphi imibono eyiphutha evamile mayelana nenani kanye nekhwalithi yamaprotheni atholakala ekudleni okusekelwe ezitshalweni?
Umbono oyiphutha ovamile ukuthi ukudla okusekelwe ezitshalweni akunawo amaprotheni anele nokuthi imikhiqizo yezilwane iwukuphela komthombo onokwethenjelwa. Kodwa-ke, ukudla okuningi okusekelwe ezitshalweni okufana nemifino, i-quinoa, i-tofu, i-tempeh, ne-seitan kucebile ngamaprotheni. Omunye umbono oyiphutha ukuthi amaprotheni asekelwe ezitshalweni awekhwalithi ephansi uma kuqhathaniswa namaprotheni ezilwane. Nakuba amaprotheni ezitshalo angase abe namazinga aphansi ama-amino acid athile abalulekile, ukudla ukudla okuhlukahlukene okuhlanganisa inhlanganisela yemithombo yamaprotheni esekelwe ezitshalweni kunganikeza wonke ama-amino acid adingekayo. Ukwengeza, amaprotheni asekelwe ezitshalweni anikeza ezinye izinzuzo zezempilo njengokungabi namafutha agcwele kanye ne-cholesterol, i-fiber ephezulu, kanye nokucebile ngemisoco ebalulekile.
Imithombo yamaprotheni asekelwe ezitshalweni iqhathaniswa kanjani nemithombo yamaprotheni esekelwe ezilwaneni ngokwenani lokudla okunempilo?
Imithombo yamaprotheni esekelwe ezitshalweni ingaba yigugu ngokomsoco njengemithombo yamaprotheni esekelwe ezilwaneni. Nakuba amaprotheni ezilwane angase aqukathe wonke ama-amino acid abalulekile ngamanani aphezulu, amaprotheni amaningi asekelwe ezitshalweni nawo ahlinzeka ngephrofayili ephelele ye-amino acid. Ukwengeza, amaprotheni asekelwe ezitshalweni ngokuvamile aphansi kumafutha agcwele, i-cholesterol, nama-calories uma kuqhathaniswa namaprotheni ezilwane. Zivame ukuqukatha izakhi ezizuzisayo njenge-fiber, ama-antioxidants, nama-phytochemicals. Sekukonke, ukudla okulingana kahle okusekelwe ezitshalweni kunganikeza wonke amaprotheni nezakhi ezidingekayo ukuze uphile ngendlela enempilo, kuyilapho kunikeza izinzuzo ezingaba khona zempilo yenhliziyo nokunciphisa ingozi yezifo ezingelapheki.
Ingabe zikhona izingozi zempilo ezingaba khona ezihlobene nokuthembela kuphela kumaprotheni asekelwe esitshalweni ukuze udle amaprotheni?
Nakuba ukudla okusekelwe esitshalweni kwamaprotheni kunganikeza ukudla okwanele kwamaprotheni, kunezingozi zezempilo ezingase zibe khona uma kungahlelwanga kahle. Amaprotheni asekelwe ezitshalweni angase angabi nama-amino acid athile abalulekile, okuholela ekushiyekeni uma kungalingani kahle. Ukwengeza, amanye amaprotheni ezitshalo aqukethe ama-anti-nutrients, njengama-phytates nama-lectins, angaphazamisa ukumuncwa kwezakhi futhi abangele izinkinga zokugaya ukudla. Kodwa-ke, lezi zingozi zingancishiswa ngokudla imithombo ehlukahlukene yamaprotheni esekelwe ezitshalweni, ukuhlanganisa izinhlobo ezihlukene zamaprotheni ezitshalo, nokuqinisekisa ukudla okwanele kwezakhi ezibalulekile ngokudla okunomsoco. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe kungasiza ukuqinisekisa ukudla okufanele ekudleni okusekelwe ezitshalweni.
Yiziphi ezinye izibonelo zokudla okusekelwe ezitshalweni okunothe ngamaprotheni futhi okunganikeza wonke ama-amino acid abalulekile adingwa umzimba womuntu?
Ezinye izibonelo zokudla okusekelwe ezitshalweni okunothe ngamaprotheni futhi okunganikeza wonke ama-amino acid abalulekile adingwa umzimba womuntu zihlanganisa iquinoa, tofu, tempeh, lentils, chickpeas, ubhontshisi omnyama, imbewu ye-chia, imbewu ye-hemp, ne-spirulina. Lokhu kudla akuyona nje imithombo emikhulu yamaprotheni kodwa futhi kunikeza uhla lwezinye imisoco, okwenza kube ukukhetha okuhle kakhulu kulabo abalandela ukudla okusekelwe ezitshalweni.
