Njengamanje sinolwazi oluningi kangangokuthi kulula kakhulu ukuzethula kunoma yiluphi uhlobo lokudla, ngisho noma sikwenza ngendlela eyingozi. Ukudla okuyisimangaliso kuyathuthuka, futhi lokho okwakubonakala kuyingozi kithi ngaphambili, manje sesikubheka ngokusola okuthile. Isibonelo, ukudla kwe-Dukan kwagxekwa kakhulu ngokuqeda amaqembu athile okudla okunomsoco, kodwa ingabe akunjalo ngokudla kwamaprotheni?
Namuhla sizokutshela ukuthi lolu hlobo lokudla luqukethe ini, yiziphi izinzuzo ezithi linikeza, futhi yiziphi izingozi esidalula kuzo imizimba yethu.
Kuyini?
Njengoba igama layo liphakamisa, ukudla kwamaprotheni kusekelwe ekusetshenzisweni kwamaprotheni aphezulu. Okusho ukuthi, kuzodingeka sidle inyama eyengeziwe, inhlanzi kanye nobisi, kuyilapho sinciphisa ama-carbohydrate namafutha abe okungenani. Kumele kuqashelwe ukuthi ekudleni okuvunyelwe, inzalo ekhethekile ikhokhelwa inyama ebomvu ethambile ukuze kutholwe inani eliphezulu lamaprotheni.
Iqale njengokudla okuphefumulelwe kwabasubathi, kodwa isisabalele ngenxa yamakhono ayo “ayisimangaliso” okwehlisa isisindo. Baningi osaziwayo abenze lokhu kwasabalala ngobufakazi babo, kodwa ubungozi esiveza kubo imizimba yethu bungapheli.
Ukusetshenziswa kwama-carbohydrate akuvunyelwe ukwandisa ukulahlekelwa isisindo, into eyenzekayo ngokudla kwe-keto lapho kukhona ukuntuleka kwe-glucose.
Abaningi bayaluncoma lolu hlobo lokudla ngoba ulahlekelwa isisindo ngokushesha futhi ungalambi. Lapha akukhona ngokunciphisa ama-calories, kodwa mayelana nokuqeda amaqembu okudla okunomsoco.
Izinzuzo
Ucwaningo luphakamisa ukuthi ukwandisa ukudla kwamaprotheni kungaba nemiphumela emangalisayo esuthi, izinga lokugayeka kokudla, isisindo, kanye nokwakheka komzimba.
Isifiso sokudla nokusutha
Ukudla amaprotheni amaningi kungasiza ukucindezela indlala nesifiso sokudla amahora amaningi ngemva kokudla. Amaprotheni akhulisa ukukhiqizwa kwamahomoni, akusiza uzizwe ugcwele. Ngaphezu kwalokho, kusiza ukunciphisa amazinga e-ghrelin, eyaziwa nangokuthi "i-hormone yendlala."
Ukudla okuphezulu kwamaprotheni ngokuvamile kuholela ekunciphiseni okungokwemvelo kokudla. Ngokuthakazelisayo, esinye isizathu esenza ukuba amaprotheni anelise kangaka kubonakala sihlobene nokwanda okuphawulekayo kwezinga lokugayeka kokudla okwenzeka phakathi nokugaya ukudla.
Ukwanda kokushiswa kwekhalori
Ukudla amaprotheni aphezulu kungakhuphula inani lamakholori esiwashisayo. Amaprotheni okugaya abonakala enyusa izinga lokugayeka kokudla emzimbeni ngo-20-35% ohlaba umxhwele, uma kuqhathaniswa nokwenyuka okungu-5-15% kokugaya ama-carbohydrate noma amafutha.
Eqinisweni, ucwaningo oluningana luye lwathola ukuthi lapho abantu bedla ukudla okunamaprotheni amaningi, bagcina beshisa ama-kilojoule amaningi amahora ambalwa ngemva kokudla. Ukudla ukudla okunamaprotheni amaningi usuku olulodwa kuye kwaboniswa kwandisa izinga lokugayeka kokudla ngemva kokudla cishe ngokuphindwe kabili kunokudla ukudla okunama-carbohydrate amaningi ngosuku olulodwa.
Yandisa imetabolism
Umzimba empeleni ushisa ama-calories okugaya ukudla. Yonke le nqubo yaziwa ngokuthi "umphumela wokushisa wokudla". Nokho, akukona konke ukudla okushisa inani elifanayo lama-calories. Amaprotheni anomphumela we-thermic ophakeme kakhulu (20-30%) kunama-carbohydrate (5-10%) noma amafutha (0-3%). Lokho kusho ukuthi ukudla okunamaprotheni amaningi kushisa ama-calories ngenani eliphakeme kunokudla okujwayelekile.
Ukudla amaprotheni amaningi nakho kungakhuphula imetabolism. Ucwaningo olulodwa lwathola ukuthi ukudla okunamaprotheni amaningi kungashisa amakholori angama-80 ngaphezulu ngosuku kunokudla okuvamile.
Ukwehla kwesisindo
Akumangalisi ukuthi amandla amaprotheni okucindezela ukudla, ukukhuthaza ukusutha, kanye nokuqinisa umzimba kungasiza ekunciphiseni isisindo. Ngokuvamile, lapho sinciphisa ukudla kwekhalori, i-metabolism iyancipha. Lokhu ngokwengxenye kungenxa yokulahlekelwa kwemisipha. Kodwa-ke, ucwaningo lubonisa ukuthi ukudla okuphezulu kwamaprotheni kungasiza ukuvikela ekulahlekelweni kwemisipha futhi kugcine izinga lakho le-metabolic liphezulu.
Kubalulekile ukuqaphela ukuthi ukudla okujwayelekile noma okunamaprotheni amaningi kungasebenza kuwo wonke umuntu. Kodwa-ke, ukuba nochwepheshe olungiselela ukudla kwethu kwamaprotheni kuzoba ngcono kakhulu.
ukwakha imisipha
Enye yezinzuzo zokudla okunamaprotheni amaningi ukuthi kuyasiza ekuvuseleleni imisipha, okuqhubekisela phambili ukuzuza kwemisipha namandla. Indlela yokuqeqesha ingasisiza kakhulu ngaphandle kokuthatha amaprotheni okwanele. Ukusebenza, ikakhulukazi kusukela ekuqeqesheni amandla noma umbono wokwakha umzimba, kudiza imisipha futhi kukhahlele inqubo ebizwa ngokuthi "i-protein synthesis."
Ngesikhathi sokuhlanganiswa kwamaprotheni, umzimba udala amaprotheni amasha ukulungisa izicubu zemisipha ezilinyazwe wukusebenza kwakho. Sizodinga inani elanele lamaprotheni ukuze sakhe amandla futhi sifinyelele imigomo yokuthuthukiswa kwemisipha.
Ezinye izinzuzo
Ngaphezu kwemiphumela yayo enenzuzo ngesisindo, amaprotheni angasiza ekuthuthukiseni impilo ngezindlela eziningi:
- Yehlisa ukulahlekelwa kwemisipha Ngesikhathi sokuguga: Abantu abaningi balahlekelwa isisindo semisipha njengoba bekhula.
- Qinisa amathambo: Ukudla kwamaprotheni kungakhuthaza impilo yamathambo.
- Thuthukisa ukuphulukiswa kwesilonda: Ucwaningo lubonise ukuthi ukudla okunamaphrotheni amaningi kungathuthukisa ukuphulukiswa kwesilonda okuhlobene nokuhlinzwa noma ukulimala.
Izingqinamba
Ukudla kubangela izinguquko ezinkulu emzimbeni wethu, ngisho noma zingabonakali. Ukuthatha inani elikhulu lamaprotheni kuzodala ukuthi izindawo ezithile (izinso nesibindi) zisebenze ngokweqile futhi zizwe zijeziswa ngokuhamba kwesikhathi. Umzimba wethu udinga wonke amaqembu anomsoco, futhi ama-carbohydrate awakwazi ukususwa. Zibalulekile ukuze uziqeqeshe ngokugcwele futhi uhlale unempilo.
Lapho sisebenzisa kabi amaprotheni, umzimba wethu uqala inqubo lapho bhubhisa imisipha yemisipha ukuthola i-glucose esingayinikezi ekudleni. Sidinga amandla futhi uma singawafaki ekudleni, umzimba uzokwenza lokho ongakwenza. Ngakho-ke kuyinto evamile ukunciphisa umzimba, kodwa ngokuvamile kuyoba isisindo esithambile.
uma singathathi ama-carbohydrate, ukuthi kukhona uphethiloli ekahle ukuba namandla, sizongena isimo ketosis. Okusho ukuthi, sizothola amandla emafutheni atholakele futhi izinguquko zomzimba zizokwenziwa emzimbeni wethu ezingase ziholele ekukhathaleni, isiyezi nokungakhululeki. I uketshezi lomzimba zizophinde ziguqulwe, zibe ne-asidi futhi zibangele ukuphazamiseka kwemizwa nenhliziyo. Futhi, qaphela kakhulu, ngoba uma siyeka ukwethula izakhi eziyisisekelo, singakwazi ukukhiqiza izifo ezingapheli kanye nokwehluleka kwezinto eziphilayo.
Njengo, ukuntuleka kwe-fiber kulolu hlobo lokudla kwenza uhlelo lokugaya lungakwazi ukusebenza kahle. Sizongena esigabeni sokuqunjelwa, ubuhlungu besisu, amazinga e-cholesterol azokhuphuka futhi kungase kube nokwanda kwe-uric acid egazini. Abantu abanesifo sikashukela bangathola ukuthi ukudla okunamaphrotheni amaningi kungakhuphula izinga likashukela egazini. Futhi, abantu abanesifo sikashukela abasebenzisa i-insulin bangase babe nobunzima bokulawula ushukela wegazi, ngoba amaprotheni abangela ukubambezeleka koshukela wegazi.
Nakuba ukudla okuningi okunamaprotheni amaningi kukhuthaza ukukhetha kwamaprotheni angenalutho, okunye kufaka futhi kukhuthaze imithombo yamaprotheni amaningi. amafutha agcwele. Ukudla okunamafutha amaningi kungandisa ingozi yesifo senhliziyo, futhi ucwaningo luye lwaphawula ukuhlobana phakathi kokudla inyama egayiwe kanye nomdlavuza.
Kuyafaneleka?
Ukudla okuqinile kwamaprotheni akunconywa. Akekho uchwepheshe wokudla okunempilo ongakweluleka ukuthi ukhiphe ama-carbohydrate, amafutha anempilo, nama-micronutrients ekudleni kwakho. Ukuhlukunyezwa, kunoma yimuphi umkhakha, kubangela ukungalingani emzimbeni wethu okuzothinta impilo nokusebenza kwezemidlalo.
Kuyingozi kakhulu ukuzivocavoca ngokudla okungalungile, ngoba ngeke ube namandla anele futhi uzovame ukuzilimaza kalula. Uma ufuna ngempela ukwehlisa isisindo, yidla ngendlela efanele futhi uhlale usebenza. Uma ungazi ukuthi ungaqala kuphi, bona isazi sezokudla bese ujoyina ijimu. Ngaso sonke isikhathi zibeke ezandleni zochwepheshe abazofundela udaba lwakho mathupha ukuze ufeze izinhloso zakho.
Ochwepheshe abaningi batusa ukulandela ukudla okunekhalori ephansi, okunamaprotheni amaningi ukuze ulahlekelwe isisindo. Ukudla okugxile kumaprotheni angenalutho, imifino, izithelo, nokusanhlamvu okuphelele kubhekwa njengendlela enempilo yokwehlisa isisindo. Izinkombandlela Zokudla zinikeza izincomo zokudla okunempilo, okunomsoco. Iphesenti elinconyiwe lokuhlukaniswa kwama-macronutrients yilokhu:
- Amaprotheni: 10-35% wekhalori yansuku zonke
- Amafutha: 20-35% wekhalori yansuku zonke
- Ama-carbohydrate: 45-65% wekhalori yansuku zonke
Kubantu abadala abanempilo enhle, ukudla okunconyiwe okunconyiwe kwamaprotheni amagremu angu-0,8 ngekhilogremu ngayinye yesisindo somzimba ngosuku, okusho ukuthi kufanele sidle ngaphansi nje kwegremu elingu-1 lamaprotheni ngekhilogremu ngayinye yesisindo somzimba ngosuku okungenani. Nokho, lokhu kuzoncika emzimbeni wethu kanye nemisebenzi yethu yansuku zonke.
Ukudla okunamaprotheni amaningi okuhlanganisa imifino, izithelo, okusanhlamvu, inyama engenawo amandla, okusanhlamvu, amantongomane, imbewu, imikhiqizo yobisi, namafutha anempilo kuhlangabezana neziqondiso ezinhle zezempilo.