Basics Nutrition
Yintoni iprotheni?
Iiprotheni zididi lwezondlo ezakhiwa ngama-amino acids, iamolekyu ezincinci zenziwe ngekhabhoni, i-hydrogen, i-oxygen kunye ne-athomu ye-nitrogen. Ezi iathothi zidibanisa kwiipatheni ezahlukeneyo ukwenza amasidi ahlukeneyo. Ezinye zazo zibalulekile ngenxa yokuba zingenakwenziwa ngumzimba kwaye kufuneka zithathwe ngokutya. Ezinye zazo zingenziwa ngesibindi ukuba zonke izinto ezifunekayo zeekhemikhali zikhoyo.
Imisebenzi yeProteyini
Iiprotheni zinemisebenzi ebalulekileyo ebalulekileyo emzimbeni. Okokuqala nokuphambili, iiprotheni zinoxanduva lokukhula nokugcinwa kwazo zonke iiseli zomzimba kunye nezakhiwo, njengethambo, imisipha, amaseli egazi, isikhumba kunye neenwele. Ziyizona zinto ziphambili ze-enzyme, iiprotheni ezinceda ukuququzelela ezininzi iimpawu zamakhemikhali emzimbeni, kubandakanywa ukutyalwa. Iiprotheni nazo zibandakanya ekuveliseni amahomoni njenge- insulin , i-hormone ye-thyroid, i-estrogen, kunye ne- testosterone.
Xa sidla amaprotheni ekudleni kwethu, isisu senza i-acids digestive eqala inkqubo yokuphuka isakhiwo seekhemikhali. Ukugonywa kuqhubeka kwi-intestine encinci apho, ngokwenene, uninzi lweeprotheyini ukuphazamiseka kwenzeka. Ekugqibeleni, iiprotheni zibuyiselwa kwisakhiwo sohlobo lwe-amino acid ukuze zikwazi ukungena emathunjini nasegazi. Ukusuka apho, baya kwesibindi apho i-amino acid isetyenziswa khona.
Ngamanye amaxesha asetyenziselwa ukuvelisa iiprotheni ezibalulekileyo esibindi, ngamanye amaxesha athunyelwa kwenye indawo ukuba isetyenziswe.
Zifuna Uninzi Iiprotheyini?
Iimfuno zeeprotheyini ziyahlukahluka ngokwexesha lobudala, isini kunye nesisindo. Nangona kunjalo, umfazi oqhelekileyo, oneminyaka eli-19 ukuya kuma-50 ubudala, inzuzo yeprotheni kufuneka ibe malunga ne-46g ukuya kuma-50g ngosuku.
Ibhinqa elithandayo okanye elincinci lifuna iprotheni eyongezelelweyo ukuhlangabezana neemfuno zabo zemihla ngemihla. Ukutya okunempilo kwe- PCOS kufuneka kufake ubuncinane ubuncinane kwi-2 ukuya kwe-3 kwiprotheni ephilileyo imihla ngemihla.
Ukutya Imithombo yeProteyini
Iprotheni ekudleni kwethu ingavela kwimithombo emibini ehlukeneyo: isityalo esekelwe (njenge- soy , nuts , kunye neembotyi), okanye isilwanyana esekelwe (njengenyama, ubisi kunye namaqanda). Ngaphandle kwe-soy, iiprotheni ezisezilwanyana kuphela ziqulethe zonke ii-amino acid ezifunekayo ngokwaneleyo. Iiprotheni ezisekelwe kwisityalo nazo ziqulethe zonke ii-amino acid ezifunekayo, nangona kunjalo, ezinye zazo zingenako ukulingana ukuhlangabezana neemfuno zethu zokutya. Ukuba awuyidli iimveliso ezixhomekeke kwizilwanyana, unokudibanisa iintlobo ezahlukeneyo zeeprotheni zezityalo ukuqinisekisa ukuba ufumana zonke i-amino acid ozifunayo.
Iiprotheni zezilwanyana zivame ukuba ziphezulu kumafutha azalisiweyo, ngoko ke ezo ntlobo zeeprotheni zimele zinciphise. Iiprotheni ezincibilikileyo ziquka inkukhu kunye ne-turkey ebhaka okanye ikhwebu ngaphandle kwesikhumba, inyama yenkomo kunye neenqatha ezinqunywe kunye neentlanzi. Iibhontshisi kunye neentonga nazo zikhethwa kakuhle kwiiprotheni ezisekelwe kwisityalo. Zama ngeesantya ezifana ne-quinoa kunye ne-kasha eziphezulu kakhulu kwiiprotheni. Ubisi, ngokukodwa ubisi kunye ne-yogurt ziqulethe iiprotheni kodwa ziphezulu kwi-index glycemic.
Yidla oku kutya ngokumodareyitha.
Le mihla, ukhetho oluninzi lunokufumaneka kwiiprotheni ezinamafutha. I-bacon yaseTurkey kunye namaqanda abamhlophe bangenza isidlo sasekuseni esimnandi . I-sandwich ye-turkey ene-fat-fat cheese, i-tomato, ne-lettuce ingaba yimini yasemini. Zama nje ukugqoka isardadi esikhundleni se-mayonnaise. Gcina ukhumbule ukuba ukulungiselela nokubala, inkukhu ephilileyo ikhethekileyo, kodwa uyikhethile okanye uyikike endaweni eyosiweyo. Ngengcamango encinane ngaphambi kwexesha, kunokuba kulula ukufumana iiprotheni ezikhethiweyo ezilungileyo kuwe.
Ukuhlaziywa ngu Angela Grassi, MS, RDN