Okwangoku sinolwazi oluninzi kangangokuba kulula kakhulu ukuzazisa kulo naluphi na uhlobo lokutya, nokuba sikwenza ngendlela eyingozi. Ukutya okungummangaliso kuyakhula, kwaye oko kwakubonakala kuyingozi kuthi, ngoku sijonga ngokukrokra okuthile. Umzekelo, ukutya kweDukan kwagxekwa kakhulu ngokususa amaqela athile okutya okunesondlo, kodwa akunjalo na kwiprotein yokutya?
Namhlanje siza kukuxelela ukuba olu hlobo lokutya lubandakanya ntoni, zeziphi iingenelo ezibanga ukuba zibonelela, kwaye zeziphi iingozi esizibeka kuzo umzimba wethu.
Yintoni na?
Njengoko igama layo libonisa, ukutya kweprotheni kusekelwe ekusetyenzisweni kweeprotheyini eziphezulu. Oko kukuthi, kuya kufuneka sidle inyama eninzi, intlanzi kunye nobisi, ngelixa sinciphisa i-carbohydrates kunye namafutha ukuya ubuncinane. Kufuneka kuqatshelwe ukuba ukutya okuvunyelweyo, inzala ekhethekileyo ihlawulwa kwiinyama ezibomvu ezixhomekeke ekufumaneni ubuninzi beprotheyini.
Yaqala njengokutya okuphefumlelweyo kweembaleki, kodwa isasazeke ngenxa yezakhono zayo "ezimangalisayo" zokunciphisa ubunzima. Baninzi abantu abadumileyo abayenze yahamba intsholongwane ngobungqina babo, kodwa iingozi esizibeka kuzo imizimba yethu azipheli.
Ukusetyenziswa kwe-carbohydrates akuvumelekanga ukuba ukwandisa ukunciphisa umzimba, into eyenzekayo kunye nokutya kwe-keto xa kukho ukungabikho kwe-glucose.
Abaninzi bayaluvuma olu hlobo lokutya kuba unciphisa umzimba ngokukhawuleza kwaye ungalambi. Apha akukho malunga nokunciphisa iikhalori, kodwa malunga nokuphelisa amaqela esondlo.
Inzuzo
Uphando lucebisa ukuba ukonyuka kweprotheyini kunokubangela umdla wokutya, izinga lokutya, ubunzima, kunye nokwakheka komzimba.
Ukufuna ukutya kunye nokuhlutha
Ukutya iiprotheyini ezininzi kunokunceda ukucinezela indlala kunye nomdla wokutya iiyure emva kokutya. Iprotheyini yandisa ukuveliswa kweehomoni, ezikunceda uzive ugcwele. Ukongeza, inceda ukunciphisa amanqanaba e-ghrelin, eyaziwa ngokuba yi "hormone yendlala."
Ukutya okuphezulu kweprotheyini ngokuqhelekileyo kukhokelela ekunciphiseni kwendalo ekutyeni kokutya. Okubangela umdla kukuba, esinye isizathu sokuba kutheni iprotein yanelisa kangaka sibonakala sinxulumene nokonyuka okubalulekileyo kwesantya sokutya kwemetabolism okwenzeka ngexesha lokwetyisa.
Ukunyuka kwekhalori yokutshisa
Ukutya okuphezulu kweeprotheyini kunokunyusa inani leekhalori esizitshisayo. Iprotheyini yokwetyisa ibonakala inyusa izinga le-metabolic ngokuchukumisa i-20-35%, xa kuthelekiswa nokunyuka kwe-5-15% yokwetyisa i-carbohydrates okanye amafutha.
Enyanisweni, uphando oluninzi luye lwafumanisa ukuba xa abantu besitya ukutya okuneprotheni eninzi, baphela betshisa iikhalori ezininzi kwiiyure ezininzi emva kokutya. Ukutya ukutya okuneprotheyini eninzi ngosuku olunye kubonakaliswe ukwandisa izinga le-metabolic emva kokutya ngokuphindwe kabini kunokutya ukutya okune-carbohydrate eninzi ngosuku olunye.
Yandisa imetabolism
Umzimba okunene utshisa iikhalori zokwetyisa ukutya. Yonke le nkqubo yaziwa ngokuba yi "thermal effect of food". Nangona kunjalo, asikuko konke ukutya okutshisa inani elifanayo leekhalori. Iprotheni inefuthe eliphezulu kakhulu le-thermic (20-30%) kune-carbohydrates (5-10%) okanye amafutha (0-3%). Oko kuthetha ukuba ukutya okuneprotheyini ephezulu kutshisa iikhalori kwizinga eliphezulu kunokutya okuqhelekileyo.
Ukutya iiprotheyini ezininzi kunokunyusa imetabolism. Olunye uphononongo lwafumanisa ukuba ukutya okuneprotheyini ephezulu kunokutshisa ukuya kuthi ga kwi-80 yeekhalori ezininzi ngosuku kunokutya okuqhelekileyo.
Ukuthoba umzimba
Akumangalisi ukuba amandla eprotheyini okunciphisa ukutya, ukukhuthaza ukuhlutha, kunye nokunyusa i-metabolism kunokunceda ukunciphisa umzimba. Ngokuqhelekileyo, xa sinciphisa i-calorie intake, imetabolism iyancipha. Ngokuyinxenye oku kubangelwa kukulahlekelwa bubunzima bezihlunu. Nangona kunjalo, uphando lubonisa ukuba ukutya okuphezulu kweeprotheyini kunokunceda ukukhusela ekulahlekeni kwemisipha kunye nokugcina izinga lakho le-metabolic liphezulu.
Kubalulekile ukuqaphela ukuba ukutya okusemgangathweni okanye okuphezulu kweprotheyini kunokusebenza kumntu wonke. Nangona kunjalo, ukuba nengcali yokulungiselela ukutya kwethu kweeprotheyini kuya kuba ngcono kakhulu.
ukwakha izihlunu
Enye yeenzuzo zokutya okuneprotheyini ephezulu kukuba inceda kwinkqubo yokubuyisela izihlunu, nto leyo eqhuba ukuzuza ngakumbi kwezihlunu kunye namandla. Inkqubo yoqeqesho ingasinceda kakhulu ngaphandle kokuthatha iprotheyini eyaneleyo. Ukusebenza ngaphandle, ngakumbi kuqeqesho lwamandla okanye umbono wokwakha umzimba, ukudiliza imisipha kwaye ukhaba inkqubo ebizwa ngokuba yi "protein synthesis."
Ngexesha leprotein synthesis, umzimba udala iiprotheyini ezintsha ukulungisa izicubu zezihlunu ezonakaliswe kukuzilolonga kwakho. Siya kufuna inani elaneleyo leprotheyini yokwakha amandla kunye nokufezekisa iinjongo zokuphuhliswa kwemisipha.
Ezinye izibonelelo
Ukongeza kwimiphumo emihle kubunzima, iprotheni inokunceda ukuphucula impilo ngeendlela ezininzi:
- Ukunciphisa ilahleko ye-muscle mass Ngexesha lokuguga: Abantu abaninzi balahlekelwa ubunzima bemisipha njengoko bekhula.
- Yomeleza amathambo: Ukutya kweeprotheyini kunokukhuthaza impilo yamathambo.
- Ukuphucula ukuphiliswa kwenxeba: Uphononongo lubonise ukuba ukutya okuphezulu kwiprotheni kunokuphucula ukuphulukiswa kwesilonda esinxulumene nokuhlinzwa okanye ukulimala.
Iintsilelo
Ukutya kubangela utshintsho olukhulu emzimbeni wethu, nangona lungabonakali. Ukuthatha inani elikhulu leprotheyini kuya kubangela ukuba iindawo ezithile (izintso kunye nesibindi) zisebenze ngokugqithiseleyo kwaye uzive uhlwaywa ngokuhamba kwexesha. Umzimba wethu ufuna onke amaqela esondlo, kwaye i-carbohydrates ayinakususwa. Zibalulekile ukuqeqesha ngokugqibeleleyo kwaye uhlale usempilweni.
Xa sisebenzisa kakubi iprotheni, umzimba wethu uqala inkqubo apho ukutshabalalisa ubunzima bemisipha ukufumana iswekile esingayinikiyo ekutyeni. Sifuna amandla kwaye ukuba asiwafaki ekutyeni, umzimba uya kwenza oko unako. Ke kuqhelekile ukunciphisa umzimba, kodwa ubukhulu becala kuya kuba bubunzima.
ukuba asithathi iicarbohydrates, ukuba ngamafutha afanelekileyo ukuba abe namandla, siya kungena kwimeko ketosis. Oko kukuthi, siya kufumana amandla kumafutha afunyenweyo kwaye utshintsho lwe-physiological luya kwenziwa emzimbeni wethu olunokubangela ukudinwa, isiyezi kunye nokungahambi kakuhle. I ulwelo emzimbeni nazo ziya kuguqulwa, zibe asidi kwaye zibangele ukuphazamiseka kwemithambo-luvo kunye nentliziyo. Kwaye, qaphela kakhulu, kuba ukuba siyayeka ukuzisa izondlo ezisisiseko, sinokuvelisa izifo ezingapheliyo kunye nokungaphumeleli kwezinto eziphilayo.
Njenge, ukungabikho kwefiber kolu hlobo lokutya kwenza inkqubo yokwetyisa ingakwazi ukusebenza kakuhle. Siya kungena kwisigaba sokuqunjelwa, iintlungu zesisu, amanqanaba e-cholesterol aya kwanda kwaye kunokunyuka kwe-uric acid egazini. Abantu abanesifo seswekile banokufumanisa ukuba ukutya okuneprotheyini eninzi kunokunyusa amanqanaba eswekile yegazi. Kwakhona, abantu abanesifo seswekile abasebenzisa i-insulin banokuba nobunzima ekulawuleni iswekile yegazi, kuba iprotein ibangela ukulibaziseka kweswekile yegazi.
Nangona uninzi lwezidlo ezineprotheyini ephezulu zikhuthaza iiprotheyini ezityebileyo, ezinye zibandakanya kwaye zikhuthaza imithombo ephezulu yeeprotheyini. Amafutha agcwalisiweyo. Ukutya okunamafutha amaninzi kunokwandisa ingozi yesifo sentliziyo, yaye uhlolisiso luye lwaphawula unxulumano phakathi kokutya inyama egayiweyo nomhlaza.
Kucetyiswa?
Ukutya okungqongqo kwiprotheyini akukhuthazwa. Akukho ngcaphephe yezondlo iyakuze ikucebise ukuphelisa iicarbohydrates, amafutha asempilweni, kunye nemicronutrients ekudleni kwakho. Ukuxhatshazwa, kuyo nayiphi na intsimi, kubangela ukungalingani emzimbeni wethu oya kuchaphazela impilo kunye nokusebenza kwezemidlalo.
Kungumngcipheko omkhulu ukuzilolonga ngokutya okungalunganga, kuba awuzukuba namandla aneleyo kwaye uya kukholisa ukwenzakala ngokulula. Ukuba ufuna ngokwenene ukunciphisa umzimba, yidla ngokufanelekileyo kwaye uhlale usebenza. Ukuba awuyazi ukuba ungaqala ngaphi, bona ingcali yezondlo kwaye uzibandakanye nejim. Ngalo lonke ixesha uzibeke ezandleni zeengcali eziya kufunda ityala lakho buqu ukuze ufezekise iinjongo zakho.
Iingcali ezininzi zincoma ukuba zilandele i-calorie ephantsi, i-high-protein yokutya ukuze unciphise umzimba. Ukutya okusekelwe kwiprotheni ebhityileyo, imifuno, iziqhamo, kunye nokutya okuziinkozo kuthathwa njengendlela enempilo yokunciphisa umzimba. Izikhokelo zeDietary zinika iingcebiso malunga nokutya okunempilo, okunokulinganisela. Ipesenti ecetyiswayo yokwahlulwa kwe-macronutrients yile:
- Iiprotheyini: 10-35% yeekhalori zemihla ngemihla
- Amafutha: 20-35% yeekhalori zemihla ngemihla
- Iicarbohydrates: 45-65% yeekhalori zemihla ngemihla
Kubantu abadala abasempilweni, isibonelelo sokutya esicetyiswayo seprotheyini yi-0,8 grams ngekhilogram nganye yobunzima bomzimba ngosuku, okuthetha ukuba kufuneka sitye nje ngaphantsi kwe-1 gram yeprotheyini ngekhilogram nganye yobunzima bomzimba ngosuku ubuncinane. Nangona kunjalo, oku kuya kuxhomekeka kumzimba wethu kunye nemisebenzi yethu yemihla ngemihla.
Ukutya okutyebileyo kweprotheyini okubandakanya imifuno, iziqhamo, ukutya okuziinkozo, inyama ebhityileyo, iimbotyi, amandongomane, imbewu, iimveliso zobisi, kunye namafutha anempilo adibana nezikhokelo zempilo ezilungileyo.