Emphakathini wanamuhla, ukusetshenziswa kwamaprotheni kunikezwa kakhulu ukubaluleka, ikakhulukazi yilabo abaziqeqesha kanzima ejimini kanye nalabo abashintshe indlela abadla ngayo futhi manje sebeyimifino noma imifino. Amaprotheni ayi-amino acid ebalulekile emzimbeni, yingakho ukusetshenziswa kwawo kubaluleke kakhulu, ngakho-ke namuhla ukuphenduka kwemifino enamaprotheni amaningi.
Kuwo wonke amaqembu okudla, imidumba kwesinye isikhathi iyakhohlwa, ikakhulukazi ngenxa yenani lezinganekwane ezizizungezile. Eqinisweni, kunenkolelo yokuthi ukudla kwezitshalo akucebile ngamaprotheni. Sifuna ukukuphikisa lokhu ngezivivinyo futhi ngenxa yalokhu, sizobhidliza imidumba ngamaprotheni amaningi ukuze siqale ukuyicabangela osukwini lwethu nosuku.
Ukudla esinakho osukwini lwethu nosuku kumele kube okunempilo ngangokunokwenzeka, futhi lokho kwenzeka ngokuzakhela iphiramidi yokudla bese sibeka yonke imifino, izithelo, imifino, amantongomane, okusanhlamvu kanye nemifino esiyaziyo kancane kancane. kuncane esingakukhuphukela phezulu futhi wukuthi okungenani okufanele sikudle inyama nenhlanzi. Okufanele sisuke kukho masinyane yimikhiqizo enoshukela kanye ne-ultra-processed, izinkwa ezingahlanganisiwe ezingu-100%, amakhekhe ezimboni, amafutha ahlungiwe, njll.
Asebenza ngani amaprotheni?
Ake sicacise le nkinga, futhi ukuthi amaprotheni awasetshenziselwa ukondla imisipha yethu kuphela futhi asisize sigqamise imiphumela yokuqeqeshwa.
Amaprotheni enza imisebenzi ehlukahlukene emzimbeni wethu. Ngakolunye uhlangothi, ngenxa yabo, umzimba wethu wakha imicu emisha yemisipha, ivuselele futhi igcine imisipha, amathambo kanye nezicubu emzimbeni wonke.
Baphinde bakhonze ukuthutha i-hemoglobin ethwala umoya-mpilo kuwo wonke umzimba, futhi isebenzisana nama-immunoglobulins asiza ukuvikela umzimba kuma-agent angaphandle; iphinde ithuthe i-cholesterol, phakathi kweminye imisebenzi ekhethekile.
Bekulokhu kukholakala ukuthi amaprotheni emvelaphi yezilwane anenani elikhulu ngenxa yemvelaphi yawo yezinto eziphilayo, kodwa lokhu akulona iqiniso ngokuphelele. Okunye ukudla okuvela ezitshalweni nakho kunama-amino acid abalulekile, okungukuthi, lawo umzimba wethu ongakwazi ukuwenza noma ukukuhlanganisa futhi uwathole ngokudla okunempilo nokuhlukahlukene. Okungabalulekile yilezo okuthi, ngokusabela kwamakhemikhali emzimbeni, imizimba yethu ikwazi ukukhiqiza.
Ukwakheka kwemifino
Imifino, njenganoma yikuphi okunye ukudla, akuyona nje into eyodwa, kodwa inezitho ezihlukene futhi zonke zibalulekile empilweni yemizimba yethu.
Imidumba ibaluleke kakhulu ekudleni kwethu, kungakhathaliseki ukuthi siyi-omnivorous noma cha. Kuleli qembu lokudla singathola umthamo omuhle we-hitación, ngaphandle kwemifino eyomile. Amacarbohydrate abukeka njengesitha sethu, kodwa abalulekile kakhulu ekudleni kwethu ukuze sithole amandla. Imifino, ngokwesilinganiso, ihlinzeka ngama-carbohydrate angama-50%.
Ngakolunye uhlangothi, i-fiber ibaluleke kakhulu osukwini lwethu nosuku. Umuntu omdala ojwayelekile udinga cishe amagremu angu-7 efayibha ngosuku, futhi ngenxa yaleli qembu lokudla senza lula ukuhamba kwamathumbu, sinciphise ushukela osegazini, sihlanze umzimba wobuthi, futhi konke sibonga ifayibha.
Amafutha, kanye nemifino inama-acids e-polyunsaturated kanye ne-monounsaturated. Ngokuphathelene namavithamini namaminerali, njengomthetho ojwayelekile, imifino ine-calcium, insimbi, i-potassium, i-phosphorus, i-zinc ne-magnesium. Ngaphandle kwamavithamini A, B, C, E, phakathi kwabanye.
Manje singena esigabeni samaprotheni futhi wukuthi imifino iyiqembu lokudla elikwazi ukufaka isandla kulo Amaphesenti angama-36 amaprotheni adingwa umzimba wethu ngosukuNgakho-ke, kubaluleke kakhulu ukubethula ekudleni kwethu kwansuku zonke.
Imifino enamaprotheni amaningi
Ake siqonde ngqo esihlokweni esijulile futhi sizothola ukuthi yiziphi izilimo eziyizigaxa ezinamaphrotheni amaningi namuhla. Ngokuqinisekile siyazazi ezinye zazo futhi sizidla kaningi, ikakhulukazi lapho sisebusika lapho kunezitsha eziningi zesipuni, kodwa ezinye azivamile, ngakho-ke kulula ukuzinika ithuba.
I-Soy kanye ne-derivatives
Ubhontshisi wesoya omisiwe kanye nokuphuma kukabhontshisi wesoya wekhwalithi enhle kunothe kakhulu ngamaprotheni. Ubhontshisi wesoya owomile unawo Amagremu angama-36 amaprotheni ngamagremu ayi-100 womkhiqizo. Ngokuphuma kokuphuma sisho ubisi lwesoya (akukho izithasiselo, isoya namanzi nje), iyogathi yesoya yekhwalithi enhle, ufulawa, isoya eqoshiwe, njll.
Kungenye yezinketho ezingcono kakhulu zokudla kwemifino, noma uma sifuna ukwandisa inani lamaprotheni futhi singasebenzisi kabi inyama kanye nezithako zokudla okwenziwa kakhulu kangangokuthi siyeluleka ngokumelene newebhusayithi yethu.
ama-lupins
Ama-Lupins ajwayelekile kakhulu eMedithera. E-Spain, esetshenziswa kakhulu i-lupine emhlophe evunwa e-Extremadura naseCastillas. I-Lupine yaziwa nangokuthi i-lupine, i-chocho, i-chorcho, i-intermozo, i-lupine emhlophe/ephuzi, i-lupine emhlophe/ephuzi, i-lupine emhlophe/ephuzi, noma i-almorta.
Legume iyasinika 36 amagremu wamaprotheni yemvelaphi yezitshalo kuwo wonke amagremu ayi-100 omkhiqizo. Ngakho-ke, kuyindlela enhle kakhulu. Okunye okuhle ngalo mdumba wukuthi ungadliwa noma nini.
ubhontshisi obanzi nodali
Lezi zidumba ezimbili azinikezi amanani amahle kakhulu amaprotheni asekelwe ezitshalweni. Ngakolunye uhlangothi, sinobhontshisi obanzi nge 26 amagremu wamaprotheni ngamagremu ayi-100 kabhontshisi obanzi futhi, ngakolunye uhlangothi, sinama-lentile acishe abe ngamagremu angama-24 wamaprotheni ngamagremu ayi-100 okudla.
Kokubili ubhontshisi nodali kanye neminye imidumba, sincoma ukuthi sikuxube nokusanhlamvu, ngale ndlela sithola isidlo esiphelele esiphelele kanye nenani elikhulu lamaprotheni emzimbeni wethu.
Ubhontshisi obomvu nomhlophe
Ubhontshisi obomvu, omhlophe kanye nomnyama yinketho enhle kakhulu engahlanganiswa nezinye izitshalo ezifana nobhontshisi obanzi noma ama-chickpeas. Ubhontshisi, ngokuvamile, cishe 23 amagremu wamaprotheni yemvelaphi yezitshalo ngamagremu ayi-100 omkhiqizo, okuyindlela enhle kakhulu, kanye nokuba nezinto ezihlukahlukene kakhulu.
Singakhohlwa ubhontshisi omnyama, ongadumile kangako eSpain, kodwa anomsoco ngokulinganayo futhi anokuqukethwe kwamaprotheni okufanayo. Wonke ubhontshisi ungasetshenziswa kumasobho, okhilimu, amasaladi, ezitsheni, ukwenza ama-hamburger, njll.
Izinkukhu
Uphizi 22 amagremu wamaprotheni ngamagremu ayi-100 okudla. Yingakho kuyindlela enhle njengokugcwalisa izitsha eziningi, kusukela esobho kuya kumasaladi, amaqanda ahlutshiwe, ama-spreads, okhilimu, ukugcwaliswa, njll.
Umdumba oguquguqukayo ongahlanganiswa kalula nemifino, eminye imidumba, nenyama, inhlanzi, noma idliwe yodwa. Ngaphezu kwalokho, into enhle ngama-chickpeas ukuthi anamaprotheni aphelele, okungukuthi, afaka ama-amino acid abalulekile, ngakho-ke senza kube lula emzimbeni wethu.