Ukuphula Inganekwane Yenyama: Ukuhlola Izinzuzo Zamaprotheni Ezisuselwa Kwesitshalo nezinye izindlela

Wake wacabanga ukuthi amaprotheni akho avelaphi? Kubantu abaningi, impendulo ilula: inyama. Akuyona imfihlo ukuthi imboni yenyama idlala indima ebalulekile emakethe yezithako zamaphrotheni emhlabeni jikelele. Kodwa ingabe inyama iwumthombo wamaprotheni ongcono kakhulu noma ukuphela kwawo? Ake singene esihlokweni bese sichitha ingxabano yamaphrotheni ethinta inyama.

Izidingo Zamaprotheni Zomzimba Womuntu

Iphrotheni isakhi esibalulekile esidlala indima ebalulekile empilweni yethu iyonke. Inesibopho sokukhula, ukulungisa, nokugcinwa kwezicubu nemisipha, kanye nokukhiqizwa kwama-enzyme, amahomoni, namasosha omzimba. Nokho, umbono wokuthi inyama iwumthombo oyinhloko wamaprotheni uwumbono oyiphutha ovamile. Eqinisweni, kunezinketho eziningi zamaprotheni asekelwe ezitshalweni ezingahlangabezana nezidingo zethu zokudla.

Ngokusho kochwepheshe, ukudla okunconyiwe kwamaprotheni nsuku zonke kuyehluka kuye ngeminyaka, ubulili, nezinga lomsebenzi. Umhlahlandlela ojwayelekile uphakamisa ukuthi abantu abadala kufanele badle cishe amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba. Nokho, abasubathi kanye nabantu abanezidingo ezithile zokudla bangadinga amanani aphezulu. Ngakho-ke, noma ngabe iyiphi indlela yakho yokuphila, kubalulekile ukuqinisekisa ukuthi uyahlangabezana nezidingo zakho zamaphrotheni.

Imithombo Yamaprotheni Asekelwe Ezitshalweni

Ngokuphambene nenkolelo evamile, imithombo yamaprotheni asekelwe ezitshalweni miningi futhi ihlukahlukene. Kusukela ku-legumes njengamalentili, uphizi, nobhontshisi kuya kokusanhlamvu okuphelele njenge-quinoa nelayisi elinsundu, kunezinketho eziningi ongakhetha kuzo. Ukwengeza, amantongomane nembewu efana nama-alimondi, imbewu ye-chia, nembewu ye-hemp, kanye nemikhiqizo yesoya efana ne-tofu ne-tempeh, yonke iyimithombo emihle kakhulu yamaprotheni.

Amaprotheni asekelwe ezitshalweni anikeza izinzuzo eziningi. Zivame ukuqukatha amanani aphezulu e-fiber, amavithamini, namaminerali, okuwenza abe nomsoco kakhulu kunezinketho eziningi zenyama. Ngaphezu kwalokho, ngokuvamile aphansi kwamafutha agcwele kanye ne-cholesterol, esiza ekugcineni inhliziyo inempilo. Ngakho-ke, ungawabukeli phansi amandla amaprotheni ezitshalo!

Okuqukethwe Kwamaprotheni Enyameni Kuqhathaniswa Nezinye Ezisekelwe Ezitshalweni

Masilungise irekhodi: Inyama akuyona ukuphela komthombo wamaprotheni otholakalayo. Eqinisweni, ezinye izindlela ezisekelwe ezitshalweni zingaphikisana futhi zedlule ngisho namaprotheni atholakala enyameni. Thatha imidumba, isibonelo. Ama-lentils, isibonelo, aqukethe cishe amagremu angu-18 weprotheyini inkomishi ephekiwe, kuyilapho ukuphakelwa kwebele lenkukhu kunikeza cishe amagremu angu-43. Nakuba inyama ijwayele ukuba namaprotheni agxile kakhulu, kuyacaca ukuthi imithombo esekelwe ezitshalweni isengakwazi ukuhlangabezana nezidingo zethu zamaprotheni.

Ngaphezu kwalokho, amaprotheni ahlukene asekelwe ezitshalweni angahlanganiswa akhe amaprotheni aphelele aqukethe wonke ama-amino acid abalulekile emizimbeni yethu. Ngokufaka izinhlobonhlobo zemithombo yamaprotheni esekelwe ezitshalweni ekudleni kwakho, ungakwazi ukufinyelela kalula iphrofayili ephelele yamaprotheni ngaphandle kokuthembela enyameni.

Ukucatshangelwa Okungeziwe Kokudla Okunomsoco

Nakuba inyama ingaba umthombo wamaprotheni, ukusetshenziswa ngokweqile kungaba nomthelela omubi empilweni. Imikhiqizo eminingi yenyama iqukethe inani eliphezulu lamafutha agcwele kanye ne-cholesterol, okuholela engcupheni ephezulu yesifo senhliziyo, ukukhuluphala, nezinye izindaba zezempilo. Ngakolunye uhlangothi, amaprotheni asekelwe ezitshalweni avame ukuba namafutha agcwele kanye ne-cholesterol, enciphisa lezi zingozi.

Ngaphezu kwalokho, amaprotheni asekelwe ezitshalweni anikeza uhla lwezinzuzo ezengeziwe zokudla okunomsoco. Zicebile ngamavithamini, amaminerali, ama-antioxidants, kanye ne-fiber ebalulekile ekudleni okunempilo. Isibonelo, imithombo yamaprotheni asekelwe ezitshalweni njengobhontshisi nodali inamavithamini amaningi okusansimbi kanye no-B, abaluleke kakhulu kwabadla imifino nemifino.

Umthelela Wemvelo Wokukhiqizwa Kwenyama

Akuyona impilo yethu kuphela ethintwa imboni yenyama; imvelo nayo iyahlupheka. Ukukhiqizwa kwenyama kunomthelela omkhulu ekugawulweni kwamahlathi, ukungcoliswa kwamanzi, ukukhishwa kwamagesi abamba ukushisa, nezinye izinkinga zemvelo. Ukufuya imfuyo kudinga umhlabathi omkhulu, amanzi, nokudla, konke okucindezela izinsiza zeplanethi.

Ukukhetha ezinye izindlela zamaprotheni asekelwe esitshalweni kungaba nomthelela omuhle endaweni ezungezile. Ukukhiqiza amaprotheni asekelwe ezitshalweni kudinga umhlabathi omncane, amanzi, nezinsiza uma kuqhathaniswa nokukhiqizwa kwenyama. Ngokwamukela ukudla okugxile kakhulu esitshalweni, ungadlala indima ebalulekile ekwehliseni i-carbon footprint yakho futhi ukhuthaze ukusimama.

Ukunqoba Inganekwane Yenyama: Amathiphu Awusizo

Ukushintshela ekudleni kwamaprotheni okusekelwe esitshalweni kungase kubonakale kunzima ekuqaleni, kodwa kulula kunalokho ongase ucabange. Qala ngokuhlanganisa amaprotheni ezitshalo kumaresiphi akho ayintandokazi noma uzame izindlela zokupheka ezintsha eziklanyelwe ukukhombisa amaprotheni ezitshalo. Linga ngesobho likadali, ukhari wechickpea, noma ama-tofu athosiwe ukuze uthole izinketho ezimnandi ezenza umehluko empilweni yakho nasendaweni ezungezile.

Ukwehlisa kancane kancane ukusetshenziswa kwenyama kanye nokuhlola eminye imithombo yamaprotheni , njenge-tofu, tempeh, noma seitan, kungakusiza ukuba uphile ukuphila okusekelwe ezitshalweni. Ukwengeza, ukumema abangani nomndeni ukuthi bazame ukudla okusha okusekelwe ezitshalweni ndawonye kungakha indawo enhle nesekelayo yokwenza izinguquko zokudla.

Isiphetho

Ukuphikisana kwamaprotheni akugcini nje ngenyama. Amaprotheni asekelwe ezitshalweni anikeza inqwaba yezinketho ezingahlangabezana nezidingo zethu zamaprotheni kuyilapho zinikeza izinzuzo zezempilo ezengeziwe futhi zinciphisa umthelela wethu wendawo. Kungakhathaliseki ukuthi ukhetha ukufaka okusanhlamvu okuningi, okusanhlamvu okuphelele, noma imikhiqizo yesoya ekudleni kwakho, ukwamukela indlela elinganiselayo nesimeme yamaprotheni akuzuzisi nje kuphela enhlalakahleni yakho kodwa futhi nakuplanethi sonke esiyibiza ngokuthi ikhaya.