Amaprotheni ekudleni

Amaprotheni ayizakhi zokwakha zempilo. Iseli ngalinye emzimbeni womuntu liqukethe amaprotheni. Isakhiwo esiyisisekelo samaprotheni siyinhlanganisela yama-amino acid.

Udinga amaprotheni ekudleni kwakho ukusiza umzimba wakho ukulungisa amaseli nokwenza amasha. Amaprotheni nawo abalulekile ekukhuleni nasekuthuthukisweni kwezingane, intsha, nabesifazane abakhulelwe.

Ukudla kwamaphrotheni kwehlukaniswa kube izingxenye ezibizwa ngama-amino acid ngesikhathi sokugaya. Umzimba womuntu udinga ama-amino acid amaningi ngamanani amakhulu ngokwanele ukuze alondoloze impilo enhle.

Ama-amino acid atholakala emithonjeni yezilwane efana nenyama, ubisi, inhlanzi, namaqanda. Ziphinde zitholakale emithonjeni yezitshalo ezinjengo soya, ubhontshisi, imidumba, ama-nut butter, nokunye okusanhlamvu (okufana negciwane likakolweni nequinoa). Awudingi ukudla imikhiqizo yezilwane ukuthola wonke amaprotheni owadingayo ekudleni kwakho.

Ama-amino acid ahlukaniswa ngamaqembu amathathu:

• Kubalulekile
• Akubalulekile
• Kunemibandela

Ama-amino acid abalulekile ayinakwenziwa ngumzimba, futhi kufanele inikezwe ngokudla. Azidingi ukudliwa ngesikhathi esisodwa. Ibhalansi yosuku lonke ibaluleke kakhulu.

Ama-amino acid angabalulekile zenziwa ngumzimba kusuka kuma-amino acid abalulekile noma ekuwohlokeni okujwayelekile kwamaprotheni.

Ama-amino acid anemibandela ziyadingeka ngezikhathi zokugula nokucindezeleka.

Inani lamaprotheni owadingayo ekudleni kwakho lizoya ngezidingo zakho eziphelele zekhalori. Ukunconywa kwansuku zonke kwamaprotheni kubantu abadala abanempilo ngu-10% kuya ku-35% wezidingo zakho eziphelele zekhalori. Isibonelo, umuntu odla amakhalori angama-2000 angadla amagremu ayi-100 wamaprotheni, azonikeza ama-20% wekhalori yawo yansuku zonke ephelele.

I-ounce elilodwa (30 amagremu) lokudla okuningi okunothe amaprotheni liqukethe amagremu ayi-7 wamaprotheni. I-ounce (30 amagremu) ilingana:

• 1 oz (30 g) wenhlanzi yenyama noma yenkukhu
• 1 iqanda elikhulu
• ¼ inkomishi (60 milliliters) tofu
• ½ inkomishi (65 gram) ubhontshisi ophekiwe noma udali

Ubisi olunamafutha amancane nalo lungumthombo omuhle wamaprotheni.

Izinhlamvu eziphelele ziqukethe amaprotheni amaningi kunemikhiqizo ehlanjululwe noma "emhlophe".

Izingane nentsha zingadinga amanani ahlukile, kuya ngeminyaka yazo. Eminye imithombo enempilo yamaprotheni ezilwane ifaka:

• I-Turkey noma inkukhu ekhishwe isikhumba, noma i-bison (ebizwa nangokuthi inyama yenyathi)
• Ukunciphisa inyama yenkomo noma ingulube, efana nxazonke, i-sirloin ephezulu, noma i-tenderloin (qeda noma yimaphi amafutha abonakalayo)
• Inhlanzi noma imbaza

Eminye imithombo emihle yamaprotheni ifaka:

• Ubhontshisi wePinto, ubhontshisi omnyama, ubhontshisi wezinso, udali, uphizi ohlukanisiwe, noma ubhontshisi we-garbanzo
• Amantongomane nembewu, kufaka phakathi ama-alimondi, amantongomane, amantongomane ahlanganisiwe, amakinati, ibhotela lamantongomane, imbewu ye-sunflower, noma ama-walnuts (Amantongomane anamafutha amaningi ngakho-ke khumbula ubukhulu besabelo. Ukudla ama-calories ngokweqile kwezidingo zakho kungaholela ekuzuzeni isisindo.)
• I-Tofu, i-tempeh, neminye imikhiqizo yamaprotheni we-soy
• Imikhiqizo yobisi enamafutha amancane

Umhlahlandlela omusha wokudla eMnyangweni Wezolimo waseMelika, obizwa nge-MyPlate, ungakusiza wenze ukukhetha okunempilo kokudla.

Ukudla - amaprotheni

• Amaprotheni

I-National Academy of Sciences, i-Institute of Medicine, iBhodi Yezokudla Nezokudla. Ukufakwa Kwereferensi Yezokudla Kwamandla, i-Carbohydrate, iFibre, Amafutha, Amafutha Acids, Cholesterol, Amaphrotheni, kanye nama-Amino Acids. I-National Academy Press. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

URamu A, uNeild P. Ukudla kanye nokudla okunempilo. Ku: Naish J, Inkantolo yaseSyndercombe D, ama-eds.Isayensi Yezokwelapha. 3rd ed. IPhiladelphia, PA: Elsevier; 2019: isahluko 16.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US kanye noMnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika. Umhlaka 8. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Iziqondiso.pdf. Kubuyekezwe uDisemba 2015. Kufinyelelwe ngoJuni 21, 2019.