Wake wazibuza ukuthi kungani abantu beya ngokuya bemukela ukudla okusekelwe ezitshalweni? Kubonakala sengathi yonke indawo lapho ubheka khona, kukhona amadokhumenti amasha, izincwadi, nezindawo zokudlela ezithuthukisa izinzuzo zendlela yokuphila esekelwe esitshalweni. Iqiniso liwukuthi, kunezizathu eziningi zokuthi kungani abantu bengayidingi inyama futhi bangachuma ngamaprotheni asekelwe ezitshalweni. Kulokhu okuthunyelwe kwebhulogi, sizongena emhlabeni othakazelisayo wamaprotheni ezitshalo futhi sihlole amandla awo amangalisayo. Lungela ukuthola i-protein powerhouse engaphakathi kwezitshalo.
Umbono Ongalungile: Inyama Njengowodwa Umthombo Wamaprotheni
Uma kuziwa emaprotheni, abantu abaningi bakholelwa ukuthi inyama ukuphela komthombo onokwethenjelwa. Kodwa ake sisuse lo mbono oyiphutha ovamile. Iqiniso liwukuthi, ungathola wonke amaprotheni owadinga emithonjeni esekelwe ezitshalweni. Ukudla okunconyiwe kwansuku zonke kwamaprotheni kuyahlukahluka kuye ngezinto ezifana neminyaka yobudala, ubulili, namazinga omsebenzi. Kodwa-ke, kubantu abadala abaningi, isilinganiso sansuku zonke sansuku zonke singama-gramu angu-50. Ngakho-ke, ake sihlole ukuthi singayifeza kanjani le mfuneko ngaphandle kokuthembela emikhiqizweni yezilwane.
Amandla Amaprotheni Asekelwe Ezitshalweni
Umbuso wezitshalo usinikeza inqwaba yezinketho ezicebile ngamaprotheni ezingagcini nje ngokumnandi kodwa futhi ezinomsoco ngendlela emangalisayo. Imifino, njengobhontshisi, udali, nophizi, iyimithombo emihle kakhulu yamaprotheni. Inkomishi ye-lentile ephekiwe, isibonelo, inikeza cishe amagremu angu-18 wamaprotheni. Izinhlamvu eziphelele, njenge-quinoa, irayisi elinsundu, nama-oats, nazo zigcwele amaprotheni. Ukwengeza, amantongomane nembewu, njengama-alimondi, imbewu ye-chia, nembewu ye-hemp, inikeza i-punch ebalulekile yamaprotheni. Lawa maprotheni asekelwe ezitshalweni awacebile kuphela ngama-amino acid kodwa futhi ahlinzeka nge-fiber ebalulekile, amavithamini namaminerali.
Kulabo abakhathazekile ngokushintsha amaprotheni ezilwane, ungesabi! Kukhona ezinye izindlela ezimangalisayo ezisekelwe ezitshalweni ezitholakalayo. I-tofu, i-tempeh, ne-seitan yizinketho ezinhle kakhulu kulabo abafuna ezinye izitsha zenyama. Abagcini nje ngokuhlinzeka ngamaprotheni kodwa futhi bavumela ukunambitheka okuhlukahlukene kanye nokwenziwa okungashintshwa ukuze kuhambisane nanoma iyiphi iresiphi.
Ukunqoba Ukukhathazeka Kwezokudla
Okunye okukhathazayo okuvame ukuphakanyiswa mayelana namaprotheni asekelwe ezitshalweni ukuba khona okulinganiselwe kwama-amino acid athile abalulekile atholakala kumaprotheni enyama. Kodwa-ke, kubalulekile ukuqonda ukuthi nakuba imithombo yamaprotheni esekelwe esitshalweni ngayinye ingase ibe nama-amino acid athile, ingagcwaliseka kalula ngokuhlanganisa imithombo ehlukene. Le nhlanganisela idala iphrofayili ephelele ye-amino acid . Isibonelo, imifino ngokuvamile ine-methionine ephansi kodwa iphezulu nge-lysine, kuyilapho okusanhlamvu kungenayo i-lysine kodwa iqukethe i-methionine. Ngokuhlanganisa okusanhlamvu okusanhlamvu esidlweni esifanayo, sakha iphrofayili ephelele ye-amino acid, eqhathaniswa neyenyama. Ngakho-ke, ungakhathazeki ngokuphuthelwa yilawo ma-amino acid abalulekile ekudleni okusekelwe ezitshalweni!
Kuhle ukusho ukuthi ukudla okulingana kahle okusekelwe ezitshalweni kunikeza inqwaba yemisoco ngaphandle kwamaprotheni. Izithelo, imifino, okusanhlamvu okuphelele, namafutha asekelwe ezitshalweni kunomthelela empilweni nasenhlalakahleni yonke. Ngokufaka izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni, singaqinisekisa ukuthi sithola yonke imisoco edingwa yimizimba yethu ukuze ichume.
Izinzuzo Zezempilo Zamaprotheni Asekelwe Ezitshalweni
Ucwaningo lwesayensi luye lwabonisa ngokungaguquki ukuthi ukudla okusekelwe ezitshalweni kungaba nezinzuzo ezibalulekile zezempilo. Ucwaningo oluningi lubonisa ukuthi labo abadla kakhulu ukudla okusekelwe ezitshalweni bavame ukuba nezingozi eziphansi zezifo ezingamahlalakhona njengesifo senhliziyo, ukukhuluphala nezinhlobo ezithile zomdlavuza. Amaprotheni asekelwe ezitshalweni ngokuvamile aphansi emafutheni agcwele kanye ne-cholesterol, okwenza kube ukukhetha okunempilo yenhliziyo. Ngaphezu kwalokho, ubuningi be-fiber kanye nama-antioxidants atholakala kumaprotheni asekelwe ezitshalweni kuthuthukisa impilo yokugaya futhi kuqinisa amasosha omzimba. Ngokwamukela amaprotheni asekelwe ezitshalweni, singayithuthukisa ngamandla inhlalakahle yethu.
Umthelela Wezemvelo: Kungani Amaprotheni Asekelwe Ezitshalweni Abalulekile
Nakuba izinzuzo zezempilo zibalulekile, kufanele futhi sicabange nomthelela ukukhetha kwethu ukudla okunawo emhlabeni. Imiphumela yemvelo yokukhiqizwa kwenyama ibalulekile. Ukugawulwa kwamahlathi, ukukhishwa kwamagesi abamba ukushisa, nokungcoliswa kwamanzi kumane nje kuyimiphumela embalwa eyingozi ehambisana nemboni yenyama. Ngokukhetha amaprotheni asekelwe ezitshalweni, singakwazi ukwehlisa i-carbon footprint yethu futhi sibambe iqhaza ekusaseni elizinzile.
Amaprotheni asekelwe ezitshalweni adinga izinsiza ezimbalwa, ezifana nomhlabathi namanzi, ukuze akhiqize, okuwenza abe ukukhetha okuvumelana nemvelo. Ngokususa ukudla kwethu emikhiqizweni yezilwane futhi siye kumaprotheni asekelwe ezitshalweni, singasiza ekwehliseni ukuguquka kwesimo sezulu futhi silondolozele imvelo yethu eyigugu izizukulwane ezizayo.
Ukwenza Inguquko Ekudleni Okusekelwe Ezitshalo
Uma uhlatshwa umxhwele amandla amaprotheni ezitshalo futhi ucabanga ukuwahlanganisa ekudleni kwakho, nanka amathiphu ambalwa angakusiza ukuthi uqalise:
- Qala kancane kancane: Qala ngokushintsha ukudla okukodwa noma okubili okususelwe enyameni ngeviki usebenzise okunye okusekelwe ezitshalweni. Lokhu kukunikeza ithuba lokuhlola ukunambitheka okuhlukile nezindlela zokupheka ngaphandle kokuzizwa ukhungathekile.
- Zitholele amarisiphu amasha: Hlola inqwaba yamaresiphi asekelwe ezitshalweni atholakala ku-inthanethi noma tshala ebhukwini lokupheka elisekelwe ezitshalweni. Uzomangala ukuhlukahluka nokudala okunikezwayo ngokupheka okusekelwe ezitshalweni.
- Thola imithombo yamaprotheni esekelwe ezitshalweni oyijabulelayo: Linga ngemifino ehlukene, okusanhlamvu, amantongomane, nembewu ukuze uthole imithombo oyikhethayo yephrotheni esekelwe ezitshalweni. Wonke umuntu unokuthandwa okuhlukile nendlela yokwenza ayithandayo, ngakho thola ukuthi yini ekusebenzela kangcono.
- Joyina umphakathi osekelayo: Xhumana nabantu abanomqondo ofanayo nabo abanentshisekelo yokuphila okusekelwe ezitshalweni. Imiphakathi eku-inthanethi, amakilasi okupheka, noma imihlangano yasendaweni inganikeza ukwesekwa nogqozi olukhulu.
