Iprotheni ngokwayo ayinayo impembelelo kumanqanaba eshukela egazini, nangona ukutya kwiprotheni inakho. Ngokuqhelekileyo, abantu abanesifo sikashukela abayidingi iphrotheni ngaphezu kwabantu abangenayo isifo sikashukela. Kukho, nangona kunjalo, amaxesha apho iphrotheni engaphantsi ilungile.
Iiprotheni kunye neMpilo Yakho
Iprotheni yenye yezinto ezintathu ezibalulekileyo ze-macronutrients; ezinye ezimbini zi-fat and carbohydrate.
Ezi zifunekayo kwiimali ezinkulu ukugcina impilo nemisebenzi ebalulekileyo.
Umzimba usebenzisa iprotheni yokwakha, ukulungisa nokugcina amaninzi omzimba wakho kunye namalungu omzimba. Iiprotheyini nazo ziyimfuneko kumsebenzi wokhuseleko lomzimba kwaye zinceda ezinye iinkqubo ezongezelelweyo zomzimba.
Inzuzo yeProtheyini yansuku zonke
Ngaphandle nje kokuba iintso zakho ziphilile, malunga ne-15 ukuya kwi-20 ekhulwini zeekhalori zakho zemihla ngemihla kufuneka zivela kwiprotheni. Esi sisilinganiselo esifanayo esicetywayo sokutya okungalingani kwesifo sikashukela. Phantse kwi-45 ukuya kwi-50 ekhulwini ye-caloric yakho intlawulo kufuneka ivela kwi-carbohydrate kwaye enye imele ifumaneke kumanqatha.
Umntu ofuna iikhalori ezingama-2 000 ngosuku ufuna malunga ne-75 ukuya kwi-100 iiprothini ngeprogram. Kodwa kuya kuchaneka, nangona kunjalo, ukusebenzisa umgangatho osemgangathweni weprojekithi ye-0.8 iiprotheyini nganye ngeekhigram yesisindo somzimba.
Ukwenza ukuguqulwa kweekhilogram, hlukanisa ubunzima bakho kwiipounds ezi-2.2. Ngokomzekelo, ukuba ulinganisa iipounds ezili-150, elilingana nama-68 kilogram.
Hlukanisa ngo-0.8 kwaye ufumana ipoleni injongo ye-85 gram.
Ngokwe-USDA Dietary Guidelines, kucetyiswa ukuba udle ii-ounces ezi-5 1/2 zokutya eziphathekayo kwiprotheni ngosuku ngalunye. Ukutya okuphezulu kwiprotheni kufaka inyama, intlanzi, ivenkile zasemanzini, inkukhu, amaqanda, iimveliso zobisi, izityalo, izantyambo kunye nembewu.
Umzekelo:
- Isifuba sesinye senkukhu sineeprotheni ezingama-29
- Inye yeebhontshisi enye ibhontshisi i-progrini ezili-15
- Iqanda linamaprotheni ayi-6
- Enye inkomishi yobisi obuncinane i-progrin ayi-8 gram
- Inxalenye ye-3-ounce ye-steak ineeprotheyini ezingama-26
Ukukhetha iiprotheni
Xa ukhetha iiprotheni zesondlo sesifo sikashukela, ukuxhalabisa kuninzi kunye namafutha kunye ne-carbohydrates ezi zinto ziqulethe. Ezinye iintlobo ze-carbohydrate, umzekelo, ziguqulwa ngokukhawuleza zibe yi-glucose, ezinokukhokelela kwintonga. Ukongezelela, umngcipheko wokufumana ubunzima obuvela kwi-fat-fat and high-carb foods ungakhokelela ekulawuleni okungaphantsi kwezinga legazi.
I-American Diabetes Association incoma ukutya iintlanzi njengomthombo weprotheni ubuncinane kabini ngeveki. Bakhuthaza nokunciphisa inyama ebomvu kunye nokutya okufana ne-ham, i-bacon, kunye nezinja ezishushu ngenxa yokuba ezi zivame ukuphakama kumafutha apheleleyo. Iinyama ezinomdla zikhethileyo kukutya okunokulinganisela.
Iiprotheni eziPhakamileyo
Ukutshintshela ekudleni okuphezulu kwiprothini kunokubonakala ngathi kufanele kube nokwenza umehluko kumgaqo weshukela wegazi. Nangona kunjalo, iprotheni mhlawumbi ayinceda kakhulu, ubuncinane kwixesha elide.
Uphando lubonisile ukuba ukunyuka kwamaprotheni okwenyukayo akubonakali nokuba naluphi na umphumo onokuxabisa kwindlela ushukela wakho ugciniwe ngayo okanye ufunyenwe. Kwaye ayinayo nayiphi na igalelo lexesha elide kwigazi lakho leetyhukela okanye iimfuno ze-insulin .
Oku kuthetha ukuba ukuba umntu onesifo sikashukela uyatshintsha kwisondlo esiphezulu seprotheni, nayiphi na inzuzo yokwelapha mhlawumbi ngenxa yokunciphisa okufanayo kunye nomgaqo osondeleyo wokusetyenziswa kwe-carbohydrate, kungekhona kwindlela ethile yokutya kwiprotheni. Oku kubalulekile kwisondlo se-carbohydrates , ekwazi ukunceda ukulawula isifo sikashukela se-type 2.
Oko akuthethi ukuba ukutya okuphezulu kwamaprotheni kulungele wonke umntu. Kufuneka uthathe imeko yakho kunye nokutya kokuziphatha.
Ngokomzekelo, kwenziwe uphando kwizidlo eziphezulu kwiintlobo zeoli kunye neeprotheni. Kubantu abanesifo sikashukela se-1, i-insulin dosage ifanele ikhutshwe emva kwesinye sezi sidlo.
Ngenxa yolu, abaphandi bancoma ukubeka esweni kwinqanaba le-glucose.
I-Diabetes Nephropathy
Abantu abane- nephropathy yesifo sikashukela, esiyisifo sesifo esifana nesifo sikashukela, ngokuqhelekileyo kufuneka badle iprotheni encinane. Kule meko, i-protein ephakanyisiweyo yokudla i-gram (okanye ngaphantsi) ngekhilomitha yesisindo somzimba.
Uya kufuneka usebenze kunye nomboneleli wakho wezempilo ukuze unqume ukuba ungakanani iprotheni oyifunayo ngalunye suku. Iiprotheyini ezininzi zinokuba zibi kwiintso zakho, kodwa iiprotheyini ezincinci zingakhokelela ekungondlekeni kunye nokulahlekelwa kwesisindo esingalindelekanga.
Intakeko yeProtheyini
Nabani na umntu onesifo sikashukela unokufumana incomo yeprotein ye-intake. Kukho izinto ezininzi ezidlala indima kwisondlo esilungeleleneyo kunye neemfuno zakho zinokungafani neziphakamiso eziqhelekileyo.
Kungcono ukuthetha nomboneleli wakho wezempilo malunga neemfuno zakho zeeprotheni. Unokuyixubusha nayo ngutitshala wesifo sikashukela okanye umtya wesondlo okanye osondlo ojongene nophando lwezonyango kubantu abanesifo sikashukela.
ILizwi
Nangona iprotheni ibonakala ingathinteli ngqo kwizinga le-glucose yegazi, ezinye izakhi zokutya eziphezulu-protein zingenza. Gcina le engqondweni uze uzame ukunciphisa iiprotheni zakho kwixabiso eliphakanyisiweyo lemihla ngemihla kunye nokutya okuphantsi kwamafutha kunye ne-carbohydrate.
> Imithombo:
> I-American Diabetes Association. Iiprotheni zokutya. 2017.
> I-American Diabetes Association. UkuPhathwa kweMpilo: iMigangatho yoLondolozo lwezoNyango kwiSwekile-2018. 2018; 41: S38-S50. Uncedo lweSwekile . I-doi: 10.2337 / dc18-S004.
> Bell KJ, et al. Impact ye-Fat, iprotheni kunye ne-Index ye-Glycemic kwi-Postpradial Glucose Control ngohlobo lwe-1 lweSwekile. Uncedo lweSwekile . 2015; 38 (6): 1008-1015. i-doi: 10.2337 / dc15-0100.
> Isebe lezoLimo laseMerika. Izikhokelo Zesidlo sabaseMelika 2015-2020. 2015.