Ukusetshenziswa kwemikhiqizo yezilwane sekuyisikhathi eside kugxilile ekudleni kwabantu njengomthombo oyinhloko wamaprotheni. Kusukela enyameni ebomvu kuya kwezinkukhu kanye nobisi, le mikhiqizo iye yathathwa njengebalulekile ekugcineni ukudla okulinganiselayo nokunempilo. Kodwa-ke, ucwaningo lwakamuva kanye nocwaningo luyibekela inselele le nkolelo, luveza ukukhanya emiphumeleni eyingozi yokusetshenziswa ngokweqile komkhiqizo wezilwane kanye nezinzuzo zemithombo yamaprotheni esekelwe ezitshalweni. Ngenxa yalokho, inganekwane yokuthi abantu badinga imikhiqizo yezilwane ukuze bathole amaprotheni iye yachithwa. Kulesi sihloko, sizocubungula isayensi nobufakazi ngale nganekwane futhi sihlole izinzuzo zokwamukela ukudla okusekelwe esitshalweni kokubili kwezempilo yomuntu siqu neyemvelo. Sekuyisikhathi sokubekela inselele izinkolelo zethu zendabuko futhi sicabangele iqiniso mayelana nokusetshenziswa kwamaprotheni nomthelela wawo emizimbeni yethu nasemhlabeni osizungezile.
Izidlo ezisekelwe ezitshalweni zinganikeza amaprotheni anele.
Omunye umbono oyiphutha ovamile ukuthi ukudla okusekelwe ezitshalweni akunawo amaprotheni, nokuthi imikhiqizo yezilwane iyadingeka ukuze kuhlangatshezwane nezidingo zethu zamaprotheni. Nokho, lena inganekwane engase iphikiswe. Izidlo ezisekelwe ezitshalweni zinganikeza ngempela amaprotheni anele, inqobo nje uma kunezinhlobonhlobo zemithombo yamaprotheni esekelwe ezitshalweni efakwe ekudleni. Imifino efana nodali, uphizi, nobhontshisi, kanye ne-tofu, tempeh, ne-seitan, zonke ziyimithombo emihle kakhulu yamaprotheni. Ukwengeza, okusanhlamvu okufana ne-quinoa ne-amaranth, kanye namantongomane nembewu, okuhlanganisa ama-alimondi, imbewu ye-chia, nembewu ye-hemp, nakho kunomthelela ekwakhiweni kwamaprotheni okudla okusekelwe ezitshalweni. Ngokuhlanganisa imithombo ehlukene yamaprotheni asekelwe ezitshalweni usuku lonke, abantu ngabanye bangahlangabezana kalula nezidingo zabo zamaprotheni kuyilapho bejabulela izinzuzo eziningi zezempilo zendlela yokuphila esekelwe ezitshalweni.
Imifino kanye nokusanhlamvu kunamaprotheni amaningi.
Ukufaka izinhlobonhlobo zemifino nokusanhlamvu ekudleni okusekelwe ezitshalweni kungaba negalelo elikhulu ekuhlangabezaneni nezidingo zethu zamaprotheni. Nakuba imifino ivame ukunconywa ngamavithamini namaminerali ayo, futhi iyimithombo ecebile yamaprotheni ngokumangalisayo. Isibonelo, inkomishi yesipinashi esiphekiwe iqukethe cishe amagremu angu-5 wamaprotheni, kanti inkomishi ye-broccoli inikeza cishe amagremu angu-3. Ngokufanayo, okusanhlamvu okufana ne-quinoa ne-amaranth akugcini nje ngokuguquguquka futhi kumnandi, kodwa futhi kunikeza inani eliningi lamaprotheni. Inkomishi eyodwa nje yequinoa ephekiwe ingaletha cishe amagremu angu-8 wamaprotheni. Ngokuhlanganisa imifino nokusanhlamvu ekudleni kwethu, singaqinisekisa kalula ukuthi sithola inqwaba yamaprotheni, siphikisa inganekwane yokuthi imikhiqizo yezilwane iyadingeka ukuze kuhlangatshezwane nezidingo zethu zamaphrotheni.
Amantongomane kanye nembewu yimithombo yamaprotheni.
Amantongomane kanye nembewu avame ukunganakwa uma kukhulunywa ngemithombo yamaprotheni, kodwa ayimithombo yamandla amaprotheni ngempela. Lokhu kudla kwezitshalo ezincane kodwa ezinamandla kunikeza inani elikhulu lamaprotheni, okwenza kube isengezo esihle kakhulu ekudleni okusekelwe ezitshalweni. Isibonelo, idlanzana lama-alimondi liqukethe cishe amagremu angu-6 wamaprotheni, kuyilapho iounce yezinhlamvu ze-chia inikeza cishe amagremu angu-4. Ukwengeza, imbewu yethanga kanye nembewu ye-hemp inikeza cishe amagremu angu-9 kanye namagremu angu-10 wamaprotheni nge-ounce ngayinye, ngokulandelana. Ukufaka amantongomane kanye nembewu ekudleni nasekudleni okulula akugcini nje ngokungeza ukunambitheka okumnandi, kodwa futhi kuqinisekisa ukuthi sithola ukudla okwanele kwamaprotheni ngaphandle kokuthembela emikhiqizweni yezilwane. Ngokuqaphela okuqukethwe kwamaprotheni kumantongomane nembewu, singaqhubeka nokususa inganekwane yokuthi abantu badinga imikhiqizo yezilwane ukuze bahlangabezane nezidingo zabo zamaprotheni.
Ubhontshisi kanye nemifino kugcwele amaprotheni.
Ubhontshisi kanye nemifino kuvame ukubukelwa phansi njengomthombo obalulekile wamaprotheni. Lokhu kudla okuhlukahlukene okusekelwe ezitshalweni akucebile kuphela ku-fibre nezakhi ezibalulekile, kodwa futhi kunikeza inani elibalulekile lamaprotheni. Ngokwesibonelo, inkomishi kabhontshisi omnyama okuphekiwe iqukethe cishe amagremu angu-15 wamaprotheni, kuyilapho inani elifanayo lama-chickpeas linikeza cishe amagremu angu-14.5. Ama-lentils, ubhontshisi wezinso, nobhontshisi we-pinto nakho kuyimithombo emihle kakhulu yamaprotheni, cishe ngamagremu ayi-18, amagremu ayi-13, namagremu ayi-12 weprotheyini inkomishi ngayinye ngokulandelana. Ukufaka ubhontshisi nemifino ekudleni kwethu kusivumela ukuthi sihlangabezane nezidingo zethu zamaprotheni ngaphandle kokuthembela emikhiqizweni yezilwane. Ngokuphikisa inganekwane yokuthi abantu badinga imikhiqizo yezilwane ukuze bathole amaprotheni, singamukela inala futhi enenzuzo okuqukethwe kwamaprotheni atholakala kubhontshisi kanye nemifino.
Imikhiqizo yesoya iyimithombo emihle kakhulu yamaprotheni.
Imikhiqizo yesoya kudala yaqashelwa njengemithombo ehlukile yamaprotheni ekudleni okusekelwe ezitshalweni. Ngephrofayili ye-amino acid ehlaba umxhwele, isoya inikeza wonke ama-amino acid adingekayo imizimba yethu ukuze isebenze kahle. Eqinisweni, amaprotheni e-soy abhekwa njengephrotheni ephelele, eqhathaniswa nekhwalithi namaprotheni asekelwe ezilwaneni. Ngaphezu kokucebile ngamaprotheni, imikhiqizo yesoya iqukethe nezinye izakhi ezibalulekile njengensimbi, i-calcium, novithamini B12. Kungakhathaliseki ukuthi i-tofu, i-tempeh, i-edamame, noma ubisi lwesoya, ukuhlanganisa lezi zinketho ezisekelwe kusoya ekudleni kwethu kungasinikeza inani eliningi lamaprotheni ngaphandle kokuthembela emikhiqizweni yezilwane. Ngenxa yalokho, ngokwamukela isoya njengomthombo wamaprotheni abalulekile, singaqhubeka siphikisa inganekwane yokuthi abantu badinga imikhiqizo yezilwane ukuze bahlangabezane nezidingo zabo zamaprotheni.
Izidingo zamaphrotheni zingahlangatshezwana nazo ngokuhlukahluka.
Izinhlobonhlobo zibalulekile uma kuziwa ekuhlangabezaneni nezidingo zethu zamaprotheni. Ngokuphambene nombono oyiphutha wokuthi abantu badinga imikhiqizo yezilwane ukuze bathole amaprotheni, kunohlu olubanzi lokudla okusekelwe ezitshalweni okungafeza ngokwanele izidingo zethu zamaprotheni. Imifino efana nodali, uphizi, nobhontshisi, iyimithombo emihle kakhulu yamaprotheni engagcini nje ngokuba nomsoco kodwa futhi ene-fiber eningi. Ukwengeza, okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, nama-oats kunikeza umfutho obalulekile wamaprotheni ngenkathi kunikeza ama-carbohydrate abalulekile ukuze aqhubeke esebenza. Amantongomane nembewu, njengama-alimondi, imbewu ye-chia, nembewu ye-hemp, akugcini nje ngokuletha amaprotheni kodwa futhi kunikeza amafutha anempilo nezinye izakhi ezibalulekile. Ngokufaka uhlu oluhlukahlukene lwemithombo yamaprotheni asekelwe ezitshalweni ekudleni kwethu, singahlangabezana kalula nezidingo zethu zamaphrotheni futhi sichume ngendlela yokudla eyindilinga, eqhubekayo, nengenazo izilwane.
I-protein bioavailability ayinqunyelwe.
Kubalulekile ukuqeda inganekwane yokuthi i-protein bioavailability inomkhawulo lapho ulandela ukudla okusekelwe ezitshalweni. Nakuba imikhiqizo yezilwane ivame ukuthathwa njengemithombo ephakeme yamaprotheni ngenxa yokutholakala kwayo okuphezulu kwe-bioavailability, imithombo yamaprotheni esekelwe ezitshalweni ingahlinzeka ngezinhlobonhlobo zama-amino acid abalulekile adingekayo ukuze ube nempilo enhle. Okubalulekile kusekudleni izinhlobonhlobo zemithombo yamaprotheni esekelwe esitshalweni ukuze kuqinisekiswe iphrofayili ephelele ye-amino acid . Ngokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni okufana nokusanhlamvu, okusanhlamvu, amantongomane, nembewu, abantu bangathola kalula wonke ama-amino acid abalulekile emizimba yabo ewadingayo. Ngaphezu kwalokho, intuthuko ekucutshungulweni kokudla kanye nokutholakala kwemikhiqizo esekelwe ezitshalweni eziqinile ithuthukise ukutholakala kwamaprotheni, okwenza kube lula nakakhulu ukuhlangabezana nezidingo zamaphrotheni ekudleni okusekelwe ezitshalweni. Ngakho-ke, kusobala ukuthi i-protein bioavailability ayinqunyelwe lapho kudla ukudla okuhlelwe kahle futhi okuhlukahlukene okusekelwe ezitshalweni.
Imikhiqizo yezilwane ayibalulekile.
Imikhiqizo yezilwane ayibalulekile ekuhlangabezaneni nezidingo zethu zamaphrotheni. Ngokuphambene nenkolelo evamile, imithombo yamaprotheni asekelwe ezitshalweni inganikeza wonke ama-amino acid adingekayo ukuze abe nempilo enhle. Ukudla okusekelwe ezitshalweni okufana ne-legumes, tofu, tempeh, nequinoa imithombo ecebile yamaprotheni futhi ingafeza kalula izidingo zethu zokudla. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni kungahlangabezana noma kudlule ngisho nokudla okunconyiwe kwamaprotheni kubantu abadala. Ukwengeza, imithombo yamaprotheni asekelwe ezitshalweni ngokuvamile iphansi kumafutha agcwele kanye ne-cholesterol, enikeza izinzuzo eziningi zezempilo ezifana nokunciphisa ingozi yesifo senhliziyo nokukhuthaza ukuphathwa kwesisindo. Ngakho-ke, kusobala ukuthi imikhiqizo yezilwane ayidingekile ukuze uthole ukudla okwanele kwamaprotheni nokuthi ukudla okusekelwe ezitshalweni okuhlelwe kahle kunganikeza zonke izakhamzimba ezibalulekile ezidingwa imizimba yethu.
Izitshalo zinganikeza wonke ama-amino acid abalulekile.
Abantu abaningi bakholelwa ukuthi imikhiqizo yezilwane ukuphela kwemithombo ethembekile yama-amino acid abalulekile. Kodwa-ke, lokhu kuwumbono oyiphutha ongaxazululwa ngokuqonda ukwakheka kwezakhi zokudla okusekelwe ezitshalweni. Kubalulekile ukuqaphela ukuthi izitshalo zinganikeza ngempela wonke ama-amino acid adingekayo ekusebenzeni kwethu komzimba. Ngokudla izinhlobo ezihlukahlukene zamaprotheni ezitshalo ezifana nemifino, imikhiqizo yesoya, amantongomane, nembewu, singathola kalula wonke ama-amino acid adingekayo emizimbeni yethu. Ngaphezu kwalokho, kuye kwafakazelwa ukuthi ukudla okulingana kahle okusekelwe ezitshalweni kunganikeza ukudla okwanele kwamaprotheni ukuze kuhlangatshezwane futhi kudlule ngisho nesibonelelo sansuku zonke esinconywayo sabantu abadala. Ngakho-ke, kusobala ukuthi imithombo esekelwe ezitshalweni ingaphezu kokukwazi ukufeza izidingo zethu zokudla okunomsoco ngaphandle kwesidingo sokuthembela emikhiqizweni yezilwane.
Ukushintsha inyama kungazuzisa impilo.
Ukushintsha inyama ngokukhetha okusekelwe ezitshalweni kungaba nezinzuzo eziningi zezempilo. Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi encishisiwe yezifo ezingamahlalakhona njengesifo senhliziyo, uhlobo 2 sikashukela, kanye nezinhlobo ezithile zomdlavuza. Amaprotheni asekelwe ezitshalweni ngokuvamile anenani eliphansi lamafutha agcwele, i-cholesterol, nama-calories uma kuqhathaniswa nemikhiqizo yezilwane, okuwenza abe ukukhetha okunempilo. Ukwengeza, amaprotheni asekelwe ezitshalweni acebile ku-fiber, amavithamini, amaminerali, nama-antioxidants, abalulekile ekugcineni impilo enhle. Ngokufaka izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni ekudleni kwethu, singakwazi ukuthuthukisa inhlalakahle yethu yonke futhi sinciphise ingozi yokuthuthukisa izimo zezempilo ezihlukahlukene.
Sengiphetha, inkolelo yokuthi abantu badinga imikhiqizo yezilwane ukuze bathole amaprotheni iyinganekwane elokhu iqhutshwa amashumi eminyaka. Kodwa-ke, ngokukhuphuka kwemithombo yamaprotheni asekelwe ezitshalweni kanye nokwanda kocwaningo lwesayensi, sekucacile ukuthi ukudla okusekelwe ezitshalweni okuhlelwe kahle kungahlinzeka ngawo wonke ama-amino acid abalulekile kanye nezakhi ezidingekayo ukuze kube nempilo enhle nokukhula kwemisipha. Sekuyisikhathi sokuphonsela inselelo kanye nokuphikisa le nkolelo ephelelwe yisikhathi futhi samukele indlela esimeme nelungile yokuthola amaprotheni. Ngokwenza izinqumo eziqaphelayo nezinolwazi, asizuzi nje kuphela impilo yethu, kodwa futhi nenhlalakahle yezilwane neplanethi. Masiqhubekele esikhathini esizayo lapho amaprotheni asekelwe ezitshalweni kuyinto evamile, hhayi okuhlukile.
FAQ
Yimiphi eminye imibono eyiphutha evamile mayelana nenani lephrotheni elidingwa abantu kanye nendima yemikhiqizo yezilwane ekuhlangabezaneni nalezo zimfuneko?
Umbono oyiphutha ovamile ukuthi abantu badinga inani elikhulu lamaprotheni nokuthi imikhiqizo yezilwane iwukuphela komthombo onokwethenjelwa. Eqinisweni, abantu abaningi bahlangabezana kalula nezidingo zabo zamaprotheni ngokudla okunomsoco okuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni. Yize imikhiqizo yezilwane inamaprotheni amaningi ngempela, futhi ivame ukuba namafutha agcwele kanye ne-cholesterol, okungandisa ubungozi bezinkinga ezahlukahlukene zempilo. Imithombo yamaprotheni esekelwe ezitshalweni efana nemifino, okusanhlamvu, amantongomane, nembewu inganikeza wonke ama-amino acid adingekayo ukuze uthole ukudla okufanele. Kubalulekile ukuqonda ukuthi kunezindlela eziningi ezisimeme nezinempilo zokuhlangabezana nezidingo zamaphrotheni ngaphandle kokuthembela emikhiqizweni yezilwane kuphela.
Ukudla okusekelwe ezitshalweni kunganikeza kanjani wonke amaprotheni adingekayo empilweni yomuntu kanye nenhlalakahle?
Ukudla okusekelwe ezitshalweni kunganikeza wonke amaprotheni adingekayo empilweni yomuntu kanye nenhlalakahle ngokufaka izinhlobonhlobo zemithombo yamaprotheni esekelwe ezitshalweni ezifana nemifino (ubhontshisi, udali), i-tofu, i-tempeh, i-seitan, i-quinoa, amantongomane, nembewu. Lawa maprotheni asekelwe ezitshalweni aqukethe ama-amino acid abalulekile okudingeka umzimba usebenze kahle. Ngokuhlanganisa imithombo ehlukene yamaprotheni asekelwe ezitshalweni usuku lonke, abantu bangaqinisekisa ukuthi bathola uhla oluphelele lwama-amino acid. Ukwengeza, ukudla okusekelwe ezitshalweni okuhlanganisa izithelo eziningi, imifino, okusanhlamvu, namafutha ezitshalo kunganikeza zonke izakhi ezidingekayo ukuze ube nempilo enhle, kuhlanganise namaprotheni.
Yiziphi ezinye izibonelo zemithombo yamaprotheni asekelwe ezitshalweni anothe ngama-amino acid abalulekile?
Ezinye izibonelo zemithombo yamaprotheni esekelwe ezitshalweni ecebile ngama-amino acid abalulekile ihlanganisa iquinoa, ubhontshisi wesoya, imbewu ye-hemp, imbewu ye-chia, i-spirulina, ne-tempeh. Le mithombo yamaprotheni asekelwe ezitshalweni inikeza iphrofayili ephelele ye-amino acid, okuyenza ibe ezinye izindlela ezinhle kakhulu zamaphrotheni ezilwane. Ukufaka lokhu kudla ekudleni okunomsoco kungasiza ukuhlangabezana nezidingo zamaprotheni futhi kusekele impilo nempilo yonke.
Ingabe zikhona izingozi zempilo ezingaba khona ezihlobene nokudla amanani eqile amaprotheni ezilwane, futhi ukudla okusekelwe ezitshalweni kuzinciphisa kanjani lezo zingozi?
Yebo, ukudla amaprotheni ezilwane ngokweqile kungase kube izingozi zempilo ezingaba khona. Ukudla okuphezulu kwamaprotheni ezilwane kuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo, ukulimala kwezinso, nezinhlobo ezithile zomdlavuza. Ngakolunye uhlangothi, ukudla okusekelwe ezitshalweni kunganciphisa lezi zingozi. Ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okunganciphisa ingozi yesifo senhliziyo. Futhi zicebile ku-fiber, ama-antioxidants, nama-phytochemicals, ahlotshaniswa nengozi ephansi yezifo ezingapheli. Ukwengeza, ukudla okusekelwe ezitshalweni kukhuthaza ukudla okuhlukahlukene nokulinganisela kwezakhamzimba, kunciphisa ingozi yokushoda kwezakhi ezingenzeka ngokusetshenziswa ngokweqile kwamaprotheni ezilwane.
Ungakwazi yini ukunikeza ubufakazi besayensi noma izifundo ezisekela isimangalo sokuthi abantu bangathola amaprotheni anele emithonjeni yezitshalo kuphela?
Yebo, kunobufakazi besayensi nocwaningo oluningi olusekela isimangalo sokuthi abantu bangathola amaprotheni anele emithonjeni yezitshalo kuphela. Ucwaningo luye lwabonisa ukuthi imithombo yamaprotheni asekelwe ezitshalweni ezifana nemifino, i-tofu, i-tempeh, i-quinoa, nemifino ethile ingahlinzeka ngawo wonke ama-amino acid abalulekile adingekayo ekudleni komuntu. I-American Dietetic Association kanye ne-Academy of Nutrition and Dietetics baphinde bathi ukudla okuhleliwe kahle kwemifino kanye ne-vegan kungahlangabezana nazo zonke izidingo zomsoco, kuhlanganise namaprotheni. Ukwengeza, ucwaningo oluqhathanisa ikhwalithi yamaprotheni kanye nemiphumela yezempilo yokudla okusekelwe ezitshalweni luye lwabonisa ngokuqhubekayo ukufaneleka kwazo kanye nezinzuzo ezingaba khona zezempilo kanye nokuvimbela izifo.
