Ihlabathi lokutya lihlala liguquka. Ngaphambi kokuba singazixabisi kakhulu, kwaye asizange sinikele ingqalelo kwi-macronutrients. Ngapha koko, ngaba nabani na wayesazi ukuba yeyiphi i-macronutrients kwiminyaka eyi-10 eyadlulayo? Lo mdla kubantu abafuna ukunyamekela ukutya kwabo, ngaphandle kokuba yi-geeks okanye ukuxhatshazwa ngokutya, kunomdla kakhulu. Nangona kunjalo, iprotheni epheleleyo kufuneka ibe yinxalenye yosuku lwakho lwemihla ngemihla.
Kwiminyaka ye-XNUMX kunye ne-XNUMX, abaphandi bezondlo bahlula nayiphi na ukutya okungazange kuvele kwizilwanyana njengeprotheni "engaphelelanga". Oko kukuthi, iprotheni eyayingenawo amanqanaba aphezulu eeamino acids ezibalulekileyo; kwaye sasinokufumana kuphela iprotheni epheleleyo enyameni okanye entlanzini.
Ayizizo iicereals zakho okanye iimbotyi zakho ozithandayo ezithandwa ziingcali zokutya ukunyusa nokugcina izihlunu. Kodwa ngoku, njengokucinga malunga namaqanda, ikofu kunye noRosalía njengemvumi elungileyo yeflamenco, loo ngcinga iye yachithwa ngokupheleleyo.
Yintoni iprotheni epheleleyo?
Iprotheyini epheleleyo kukutya okuqulethe isixa esaneleyo sazo zonke ezisithoba ezibalulekileyo ze-amino acids. Le macronutrient ibalulekile kwimisebenzi emininzi ebalulekileyo: ukusuka ekukhuseleni kwizifo ukuya ekutyiseni ukutya njengee-enzymes. Kukho iinkqubo ezimbalwa zomzimba apho singayi kufumana iprotheni. Kwaye oku kubangelwa ikakhulu amino acid.
Zonke iiproteni zenziwe ngamatyathanga ee-amino acid. Imizimba yethu isebenzisa ii-amino acid ezingama-20 ukwenza nayiphi na ikhonkco leprotheyini. Ukuba sithelekisa nealfabhethi, besiya kudibanisa oonobumba benze amagama, yaye ukutshintsha indlela abalandelelana ngayo oonobumba kwenza amagama amatsha. Kukwanjalo nangee-amino acids kwitsheyini leprotini. Unako ukuhambisa okanye ukongeza i-amino acid iimolekyuli kwaye iya kuba yiprotheni, kodwa umsebenzi emzimbeni uya kwahluka.
Umzimba inokuvelisa i-11 amino acid ngokwayo. Ezi zaziwa njengezinto ezingabalulekanga. Ezinye ezisithoba zezona zibalulekileyo ze-amino acids kuba zibalulekile ukuba zityiwe ngokutya, kwaye azinakwenziwa ngumzimba.
Ukutya okupheleleyo kweeprotheyini
Iiprotheyini zezilwanyana (ezifana nobisi, amaqanda, inyama yenkomo, intlanzi, njl.njl.) ziiprotheyini ezipheleleyo, kwaye ngelixa ukutya okugcwele kweprotheyini esekwe kwisityalo kunye ne-mushroom kukho, aziqhelekanga njengoko unokucinga. Ukuba iprotheni esiyityayo inazo zonke iintlobo ze-9 ze-amino acids ekufuneka ifumane ekutyeni, ibizwa ngokuba "yiprotheni epheleleyo."
Imizekelo yeeproteni ezipheleleyo ezisekelwe kwizityalo:
- zesoya
- IQuinoa
- iimbwe zechai
- Buckwheat okanye buckwheat
- Amaranto
Ukongeza kokutya kweprotheyini yokutya okuqulethe zonke ii-amino acids ezibalulekileyo, kukho iiprotheni ezipheleleyo ezisekelwe kwi-mushroom. Umzekelo, sinokufumana iimveliso zeprotheyini ezipheleleyo ezisekelwe kwikhowa ezingaqulathanga kuphela zonke ii-amino acids ezilithoba ezibalulekileyo, kodwa nazo zonke ishumi elinanye lee-amino acids ezingabalulekanga. Ngaloo hlobo lomxholo wezondlo, singasathethi ngeenzuzo zokusingqongileyo zeeprotheyini ezisekelwe kwi-mushroom, asinakukholelwa ngokupheleleyo ukuba iprotheni yezilwanyana yiyona nto iprotheni esemgangathweni.
Uzifumana njani zonke iiproteni?
Ukuba sidla inyama okanye iimveliso zezilwanyana ezininzi rhoqo, sifumana ngokwaneleyo ii-amino acids ezibalulekileyo ozifunayo. Isibonelelo sokutya esicetyiswayo sangoku seprotheyini 0 grams ngekhilogram yobunzima bomzimba. Nangona kunjalo, uphando oluninzi lwakutsha nje lubonisa ukuba ngaphezulu, ukuya kuphinda kabini loo mali, iyadingeka kwimpilo yemisipha efanelekileyo, ngakumbi kubantu abadala kunye nabazama ukunciphisa umzimba okanye ukwakha izihlunu.
Kodwa kuthekani ukuba asizityi iimveliso zezilwanyana okanye sizama ukunciphisa ukugxila ekutyeni okusekelwe kwizityalo? Iingcali ziyavuma ukuba ngokutya iintlobo ngeentlobo zeprotheyini ezisekelwe kwizityalo sinokufumana zonke ii-amino acids esizidingayo kwi-vegetarian or vegan diet. Nangona kunjalo, konke oku kuyingxoxo.
Ngokomzekelo, uphando oluthile lufumene ukuba akukho ntlukwano ebalulekileyo kwi-muscle mass okanye amandla kubantu ngokubanzi ngokusekelwe kukutya abantu abakutyayo ukuze bafumane iprotheni yabo. Kodwa ezinye izifundo zibonisa oko imifuno y I-vegansAbantu abadala, ngakumbi, banokufuna iprotheyini yemihla ngemihla xa kuthelekiswa nabantu abadala. inyani ukonwabela iiprotheyini ezifanayo. Oku kusenokuba kungenxa yokuba umzimba unokwetyisa ngokulula ngakumbi, ukufunxa, nokusebenzisa iiproteni ezingaphelelanga.
Ngeli xesha, ezinye iingcali zithi ukuze sigqibezele iiproteni ezingaphelelanga, kufuneka sisebenzise iiproteni ezininzi nezikhethekileyo kwisidlo esinye. Nangona kunjalo, ukukhumbula ngentloko ukuba kukuphi ukutya okusekwe kwizityalo okunazo ii-amino acids ezibalulekileyo kwaye zeziphi izixa ezinokuba luqilima kubomi bethu bonke.
Ngethamsanqa, nokuba siyazama ukudibanisa iiprotheyini kwisidlo ngasinye okanye imini yonke, akufuneki sikhathazeke ngokukhumbula yonke i-amino acid. Siza kugxininisa kuphela kwiindidi. Ukongeza, kufuneka kuthathelwe ingqalelo ukuba ukusetyenziswa kweeprotheyini kufuneka kubekwe kwindawo yonke imini. Imizimba yethu inokufunxa kuphela i-25 ukuya kwi-40 grams yeprotheyini ngexesha elinye.
Ngaba sifanele sibalekele iiproteni ezingaphelelanga?
Inzululwazi yamva nje ibonisa ukuba ezi proteni zingaphelelanga ngokwenene zenza umsebenzi omhle kakhulu wokukunceda ukuba wakhe kwaye ugcine izihlunu. Abaphandi bayayiqonda loo nto umzimba wakho unokukhupha ii-amino acids kwiivenkile ukuze ugqibezele loo proteni engaphelelanga. Eyona nto ibalulekileyo lixabiso elipheleleyo leprotheyini oyityayo imini yonke, hayi uhlobo oluthile lweprotheyini oyityayo.
Uphando lubonise ixesha emva kwexesha ukuba ukutya okumbalwa 30 yeeprotheyini ekutyeni kunokubangela kokubili ukwaneliseka kunye nokuhlutha. Ngaphezu koko, lelona xabiso lifanelekileyo lokukhula nokugcinwa kwezihlunu.
Inzululwazi ikwaxhasa isibakala sokuba iiprotheni zemifuno Abakwazi nje ukunceda ukwakha izihlunu, kodwa kunceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo senhliziyo.
Zenzele wena kunye nokutya kwakho: qala ukwazisa iziqhamo kunye nemifuno kwisidlo ngasinye. Emva kwenyanga zivavanye indlela oziva ngayo. Ngaba unawo amandla amaninzi? Ngaba unobunzima obungaphantsi? Ngaba uziva umthamo wemisipha ngakumbi? Ukuba kunjalo, mhlawumbi nawe uya ujikeleza kakuhle. Susa iintsomi zokutya kwaye utye ukutya okwahlukeneyo kunye nokulinganisela.