Kuluntu lwanamhlanje, ukusetyenziswa kweeprotheyini kunikwa kubaluleke kakhulu, ngakumbi ngabo baqeqesha ngamandla kwindawo yokuzivocavoca kunye nabo batshintshe ukutya kwabo kwaye ngoku badla imifuno okanye imifuno. Iiprotheyini ziyi-amino acid ebalulekileyo emzimbeni, yiyo loo nto ukusetyenziswa kwazo kubaluleke kakhulu, ngoko namhlanje kukujika kwemifuno eneprotheni eninzi.
Kuwo onke amaqela okutya, iimbotyi ngamanye amaxesha ziyalityalwa kakhulu, ngakumbi ngenxa yeentsomi ezizingqongileyo. Enyanisweni, kukholelwa ukuba ukutya kwezityalo akucebile kwiprotheni. Sifuna ukuyiphikisa le nto ngovavanyo kwaye ngenxa yoku, siza kutyumza iimbotyi ngeyona proteni ininzi ukuze siqale ukuyiqwalasela kumhla wethu.
Ukutya esinako kwimihla yethu yemihla ngemihla kufuneka kube sempilweni kangangoko, kwaye oko kwenzeka ngokuzenzela iphiramidi yokutya kwaye sibeke kwisiseko yonke imifuno, iziqhamo, imifuno, amandongomane, iisiriyeli kunye nemifuno esiyaziyo kwaye kancinci kancinci. kuncinci ukukhwela ukuya phezulu kwaye okona kuncinci kufuneka sikutye yinyama kunye nentlanzi. Into esimele siyibaleke ngokukhawuleza yimveliso yeswekile kunye ne-ultra-processed, i-100% yezonka ezingenayo i-integral, i-pastries ye-industrial, i-oyile ecocekileyo, njl.
Iiprotheyini zinceda ntoni?
Makhe sicacise lo mbandela, kwaye kukuba iiprotheni azisetyenziselwanga kuphela ukondla izihlunu zethu kwaye zisincede sigqamise iziphumo zoqeqesho.
Iiprotheyini zenza imisebenzi eyahlukeneyo emzimbeni wethu. Ngakolunye uhlangothi, sibulela kubo, umzimba wethu wakha imicu emitsha yemisipha, ihlaziya kwaye igcine imisipha, amathambo kunye nezicubu kuwo wonke umzimba.
Bakwasebenzela i-hemoglobin ithwala ioksijini kuwo wonke umzimba, iphinde isebenzisana ne-immunoglobulins enceda ukukhusela umzimba kwii-agent zangaphandle; ikwahambisa i-cholesterol, phakathi kweminye imisebenzi ekhethekileyo.
Kuhlala kukholelwa ukuba iiprotheni zemvelaphi yezilwanyana zinexabiso elikhulu ngenxa yemvelaphi yazo yezinto eziphilayo, kodwa oku akunjalo ngokupheleleyo. Okunye ukutya kwemvelaphi yezityalo kukwane-amino acids ezibalulekileyo, oko kukuthi, ezo umzimba wethu ongenakho ukuzenzela okanye ukuzidibanisa kwaye uzifumane ngokutya okunempilo nokwahlukeneyo. Izinto ezingabalulekanga zezo, ngokusabela kweekhemikhali emzimbeni, umzimba wethu uyakwazi ukwenza.
Ukuqulunqwa kweembotyi
Iimbotyi, njengazo zonke ezinye ukutya, aziyonto nje enye, kodwa zinamalungu ahlukeneyo kwaye zonke zibalulekile kwimpilo yomzimba wethu.
Izityalo ezizimbotyi zinexabiso elikhulu ekutyeni kwethu, nokuba sizii-omnivores okanye akunjalo. Kweli qela lokutya sinokufumana idosi efanelekileyo ye-hitación, ngaphandle kweembotyi ezomileyo. Iicarbohydrate zibonakala ngathi lutshaba lwethu, kodwa zibaluleke kakhulu ekutyeni kwethu ukufumana amandla. Iimbotyi, ngokomndilili, zibonelela nge-50% yeecarbohydrates.
Kwelinye icala, ifayibha ibaluleke kakhulu kumhla wethu. Umntu omdala oqhelekileyo udinga malunga ne-7 grams yefayibha ngosuku, kwaye ngenxa yeli qela lokutya siququzelela ukuhamba kwamathumbu, ukunciphisa iswekile yegazi, ukucoca umzimba wee-toxins, kwaye yonke into inombulelo kwifayibha.
Amafutha, kunye nemifuno ine-polyunsaturated kunye ne-monounsaturated fatty acids. Ngokuphathelele iivithamini kunye neemaminerali, njengomgaqo jikelele, i-legumes ine-calcium, isinyithi, i-potassium, i-phosphorus, i-zinc kunye ne-magnesium. Ngaphandle kwevithamin A, iqela B, C, E, phakathi kwabanye.
Ngoku singena kwicandelo leprotheyini kwaye kukuba iimbotyi liqela lokutya elikwaziyo ukuba negalelo I-36% yeeprotheyini ezifunwa ngumzimba wethu ngosukuKe ngoko, kubaluleke kakhulu ukubazisa kukutya kwethu kwemihla ngemihla.
Iimbotyi ezineprotheyini eninzi
Makhe siye ngqo kwingqindilili yomxholo kwaye siza kufumanisa ukuba zeziphi iimbotyi ezineprotein eninzi namhlanje. Ngokuqinisekileyo siyazazi ezinye zazo kwaye sizitya rhoqo, ngakumbi xa sisebusika xa kukho izitya ezininzi zamacephe, kodwa ezinye aziqhelekanga kangako, ngoko kufanelekile ukubanika ithuba.
Isoya kunye neziphumo
Iimbotyi zesoya ezomisiweyo kunye nezinto eziphuma kwiimbotyi zesoya ezisemgangathweni zityebe kakhulu kwiprotheyini. Imbotyi yesoya eyomileyo inakho I-36 grams yeprotheni nge-100 grams yemveliso. Ngokuphuma sithetha ubisi lwesoya (akukho zongezo, i-soya nje kunye namanzi), i-yoghurt yesoya esemgangathweni, umgubo, isoya ebhalwe ngesandla, njl.
Yenye yezona zinto zikhethwa kakhulu kwizidlo zemifuno, okanye ukuba sifuna ukwandisa inani leprotheyini kwaye singasebenzisi kakubi inyama kunye nezongezo zokutya ezenziweyo kangangokuba sicebisa ngokuchasene newebhusayithi yethu.
lupins
IiLupins ziqheleke kakhulu kwiMeditera. E Spain, eyona ityiwayo yi lupine emhlophe evunwa e Extremadura nase Castillas. ILupine ikwabizwa ngokuba yilupine, chocho, chorcho, intermozo, ilupine emhlophe/etyheli, ilupine emhlophe/etyheli, ilupine emhlophe/etyheli, okanye ialmorta.
Le legume isinika 36 iigrem zeprotheyini yemvelaphi yesityalo nganye 100 grams yemveliso. Ngoko ke, lukhetho oluhle kakhulu. Kwakhona, into entle ngalo mdumba kukuba unokutyiwa nanini na.
iimbotyi ezibanzi kunye neelentile
Le midumba mibini ayiniki xabiso lihle kakhulu leprotheyini esekwe kwizityalo. Kwelinye icala, sineembotyi ezibanzi nge 26 iigrem zeprotheyini nge-100 grams yeembotyi ezibanzi kwaye, kwelinye icala, sineelentile eziphantse zibe ngama-24 eegram zeprotheyini kwi-100 grams yokutya.
Zombini kunye neembotyi kunye neelentile kunye nezinye iimbotyi, sincoma ukuba zixutywe kunye neesiriyeli, ngale ndlela sifumana isitya esinesondlo esipheleleyo kunye nesixa esikhulu seprotheyini yomzimba wethu.
Iimbotyi ezibomvu nezimhlophe
Iimbotyi ezibomvu, ezimhlophe kunye nezimnyama zezona ndlela zibalaseleyo ezinokuthi zixutywe nezinye iimbotyi ezifana neembotyi ezibanzi okanye i-chickpeas. Iimbotyi, ngokubanzi, zine malunga 23 iigrem zeprotheyini yemvelaphi yesityalo nge-100 grams yemveliso, eyindlela egqibeleleyo, kunye nokuba yinto eninzi kakhulu.
Masingalibali iimbotyi ezimnyama, ezingathandwa kangako eSpain, kodwa zinezondlo ezilinganayo kwaye zineprotheyini efanayo. Zonke iimbotyi zingasetyenziswa kwiisuphu, iikhrimu, iisaladi, izitya, ukwenza iihambhega, njl.
Iichickpeas
Amantshontsho anee-ertyisi 22 iigrem zeprotheyini nge-100 grams yokutya. Kungenxa yoko le nto ilukhetho oluhle njengokuncedisana nobuninzi bezitya, ukusuka kwiisuphu ukuya kwiisaladi, amaqanda aqhekekileyo, ukusasazeka, iikhrimu, ukuzaliswa, njl.
Umdumba oguquguqukayo onokudityaniswa ngokulula nemifuno, ezinye iimbotyi, kunye nenyama, intlanzi, okanye ityiwe yodwa. Ukongezelela, into enhle malunga nee-chickpeas kukuba zineeprotheni ezipheleleyo, oko kukuthi, ziquka i-amino acids ezibalulekileyo, ngoko senza kube lula kumzimba wethu.