Umhlaba wokudla ushintsha njalo. Ngaphambi kokuthi singazixaki kakhulu, futhi asizange sinake ama-macronutrients. Eqinisweni, ingabe ukhona owaziyo ukuthi yayiyini i-macronutrients eminyakeni eyi-10 edlule? Lesi sithakazelo kubantu abafuna ukunakekela ukudla kwabo, ngaphandle kokuba ama-geek noma ukukhathazeka ngokudla, kuyathakazelisa kakhulu. Kodwa-ke, amaprotheni aphelele kufanele abe yingxenye yosuku lwakho nosuku.
Ngawo-XNUMX no-XNUMX, abacwaningi bokudla okunomsoco bahlukanisa noma yikuphi ukudla okungaveli ezilwaneni njengeprotheni "engaphelele". Okungukuthi, iphrotheni eyayingenawo amazinga aphezulu ama-amino acid abalulekile; futhi sasingathola kuphela amaprotheni aphelele enyameni noma enhlanzini.
Akukho okusanhlamvu kwakho noma imidumba yakho oyintandokazi ethandwa ochwepheshe bezokudla ukukhulisa nokugcina imisipha. Kodwa manje, njengokucabanga mayelana namaqanda, ikhofi kanye no-Rosalía njengomculi okahle we-flamenco, lokho kucabanga kuyenqatshelwe ngokuphelele.
Iyini iphrotheni ephelele?
Iphrotheni ephelele iwukudla okuqukethe inani elanele lawo wonke ama-amino acid ayisishiyagalolunye abalulekile. Le macronutrient ibalulekile emisebenzini eminingi ebalulekile: kusukela ekuvikeleni izifo kuya ekugayeni ukudla njengama-enzyme. Kunezinqubo ezimbalwa zomzimba lapho singeke sithole amaprotheni. Futhi lokhu kubangelwa ikakhulukazi ama-amino acid.
Wonke amaprotheni akhiwe ngamaketanga ama-amino acid. Imizimba yethu isebenzisa isethi yama-amino acid angama-20 ukwenza noma yiliphi iketango lamaprotheni. Uma kuqhathaniswa nezinhlamvu, sizohlanganisa izinhlamvu ukuze senze amagama, futhi ukushintsha ukuhleleka kwalezo zinhlamvu kwenza amagama amasha. Kungokufanayo ngama-amino acid ochungechungeni lwamaprotheni. Unganyakazisa noma wengeze ama-amino acid molecule futhi isazoba amaprotheni, kodwa umsebenzi emzimbeni uyohluka.
Umzimba ingakhiqiza ama-amino acid ayi-11 ngokwawo. Lokhu kwaziwa njengokungabalulekile. Amanye ayisishiyagalolunye ama-amino acid abalulekile ngoba abalulekile ukuthi adliwe ngokudla, futhi awakwazi ukuhlanganiswa ngumzimba.
Gcwalisa ukudla okunamaprotheni
Amaprotheni ezilwane (njengobisi, amaqanda, inyama yenkomo, inhlanzi, njll.) angamaprotheni aphelele, kanti nakuba ukudla okuphelele okusekelwe ezitshalweni namakhowe kukhona, akuvamile ngendlela ongase ucabange ngayo. Uma amaprotheni esiwadlayo enazo zonke izinhlobo ezingu-9 zama-amino acid okudingeka awathole ekudleni, abizwa ngokuthi "iphrotheni ephelele."
Izibonelo zamaprotheni asekelwe ezitshalweni aphelele:
- inkinobho yomcibisholo wokuphenya
- I-Quinoa
- Imbewu yeChia
- I-buckwheat noma i-buckwheat
- I-Amaranto
Ngaphezu kokudla kwamaprotheni ezitshalo okuqukethe wonke ama-amino acid abalulekile, kukhona amaprotheni aphelele asekelwe kumakhowe ayanda kakhulu. Isibonelo, singathola imikhiqizo egcwele yamaprotheni esekelwe kumakhowe engaqukethe kuphela ama-amino acid ayisishiyagalolunye abalulekile, kodwa nawo wonke ama-amino acid angabalulekile ayishumi nanye. Ngalolo hlobo lokuqukethwe okunomsoco, ingasaphathwa izinzuzo zemvelo zamaprotheni asekelwe kumakhowe, singase singakholelwa ngokugcwele ukuthi amaprotheni ezilwane ukuphela kwephrotheni yekhwalithi.
Ungawathola kanjani wonke amaprotheni?
Uma sidla inyama noma imikhiqizo eminingi yezilwane njalo, sithola ama-amino acid abalulekile owadingayo. Isibonelelo samanje sokudla esinconyiwe samaprotheni sithi 0 amagremu kilogram ngayinye yesisindo somzimba. Kodwa-ke, ucwaningo oluningi lwakamuva lusikisela ukuthi ngaphezulu, kuze kube kabili lelo nani, kuyadingeka ukuze uthole impilo enhle yemisipha, ikakhulukazi kubantu abadala asebekhulile nalabo abazama ukunciphisa umzimba noma ukwakha imisipha.
Kodwa kuthiwani uma singayidli imikhiqizo yezilwane noma sizama ukunciphisa ukuze sigxile ekudleni okusekelwe ezitshalweni? Ochwepheshe bayavuma ukuthi ngokudla izinhlobonhlobo zemithombo yamaprotheni esekelwe ezitshalweni singathola wonke ama-amino acid esiwadingayo ekudleni kwemifino noma kwe-vegan. Kodwa-ke, konke lokhu kuyinkulumo-mpikiswano.
Isibonelo, ucwaningo olulodwa lwathola ukuthi akukho mehluko ophawulekayo ku-muscle mass noma amandla kubantu abaningi ngokusekelwe ekudleni abantu abakudlayo ukuze bathole amaprotheni abo. Kodwa ezinye izifundo zisikisela lokho imifino y izikhumbaAbantu abadala, ikakhulukazi, bangase badinge iphrotheni yansuku zonke ethe xaxa uma kuqhathaniswa nabantu abadala. omnivores ukuze ujabulele izinzuzo ezifanayo zamaprotheni. Lokhu kungase kube ngenxa yokuthi umzimba ukwazi ukugaya kalula, ukumunca, nokusebenzisa amaprotheni angaphelele.
Phakathi naleso sikhathi, abanye ochwepheshe bathi ukuze sigcwalise amaprotheni angaphelele, kumelwe sidle amaprotheni amaningi nakhethekile ahambisanayo esidlweni esifanayo. Kodwa-ke, ukukhumbula ngekhanda ukuthi yikuphi ukudla okusekelwe ezitshalweni okunama-amino acid abalulekile nokuthi ngamaphi amanani kungaba yinto ekhohlisayo impilo yethu yonke.
Ngenhlanhla, kungakhathaliseki ukuthi sizama ukuhlanganisa amaprotheni ekudleni ngakunye noma usuku lonke, akudingeki sikhathazeke ngokubamba ngekhanda yonke i-amino acid. Sizogxila kuphela ezinhlobonhlobo. Ngaphezu kwalokho, kufanele kucatshangelwe ukuthi ukusetshenziswa kwamaprotheni kufanele kuhlukaniswe usuku lonke. Imizimba yethu ingakwazi ukumunca amagremu angama-25 kuye kwangama-40 wamaprotheni ngesikhathi esisodwa.
Ingabe kufanele sibalekele amaprotheni angaphelele?
Isayensi yakamuva ibonisa ukuthi lawa maprotheni angaphelele enza umsebenzi omuhle kakhulu wokukusiza ukuthi wakhe futhi ugcine imisipha. Abacwaningi bayakuqonda lokho umzimba wakho ungakhipha ama-amino acid ezitolo ukuze uqedele leyo phrotheni engaphelele. Okubaluleke kakhulu inani eliphelele leprotheyini oyidla usuku lonke, hhayi uhlobo oluthile lwamaprotheni oludlayo.
Ucwaningo lubonise isikhathi nesikhathi ukuthi kudla abambalwa 30 amagremu wamaprotheni ekudleni kungabangela kokubili ukwaneliseka nokusutha. Ngaphezu kwalokho, lelo inani elifanelekile lokukhula nokugcinwa kwemisipha.
Isayensi ibuye isekele iqiniso lokuthi amaprotheni yemifino Abakwazi nje ukusiza ukwakha imisipha, kodwa futhi basize ukwehlisa umfutho wegazi futhi banciphise ingozi yesifo senhliziyo.
Zenzele wena kanye nokudla kwakho umusa: qala ukwethula izithelo nemifino eyengeziwe esidlweni ngasinye. Ngemva kwenyanga hlola ukuthi uzizwa kanjani. Ingabe unawo amandla engeziwe? Ingabe unesisindo esincane? Ingabe uzwa ivolumu yemisipha eyengeziwe? Uma kunjalo, khona-ke mhlawumbe nawe usuba yindilinga kahle. Susa izinganekwane zokudla futhi udle ukudla okuhlukahlukene nokunokulinganisela.