Izizathu Ezi-10 Ezisekelwa Isayensi Zokudla Amaprotheni Angaphezulu

-Delile

• 1. Yehlisa Amazinga Wokulamba Nendlala
• 2. Kukhulisa Imisipha Amandla Namandla
• 3. Ilungele Amathambo Akho
• 4. Yehlisa Ukulangazelela Nesifiso Sokutholakala Kwesikhathi Sasebusuku
• 5. Kukhulisa umzimba futhi kwandisa Fat Burning
• 6. Kwehlisa Umfutho Wegazi Lakho
• 7. Isiza Ukugcina Ukwehlisa Isisindo
• 8. Azilimazi Izinso Ezinempilo
• 9. Isiza Umzimba Wakho Ukuzilungisa Emva Kokulimala
• 10. Ikusiza Uhlale Ufanelekile Njengoba Ukhula
• Okusemqoka
• Ingabe amaprotheni amaningi ayingozi?

Imiphumela yezempilo yamafutha nama-carbs iyimpikiswano. Kodwa-ke, cishe wonke umuntu uyavuma ukuthi amaprotheni abalulekile.

Iningi labantu lidla amaprotheni anele ukuvimbela ukushoda, kepha abanye abantu bangenza kangcono ngokudla kakhulu amaprotheni.

Ucwaningo oluningi lubonisa ukuthi ukudla okunamaprotheni amaningi kunezinzuzo ezinkulu zokwehlisa isisindo kanye nempilo ye-metabolic (,).

Nazi izizathu eziyi-10 ezenzelwe isayensi zokudla amaprotheni amaningi.

1. Yehlisa Amazinga Wokulamba Nendlala

Ama-macronutrients amathathu - amafutha, ama-carbs, namaprotheni - athinta umzimba wakho ngezindlela ezihlukile.

Ucwaningo lukhombisa ukuthi amaprotheni yiwona agcwalisa kakhulu. Kukusiza uzizwe ugcwele - ngokudla okuncane ().

Lokhu kungenxa yokuthi amaprotheni anciphisa izinga lakho le-ghrelin yendlala elambile. Iphinde ikhulise amazinga e-peptide YY, i-hormone ekwenza uzizwe ugcwele (, 5,).

Le miphumela ekudleni ingaba namandla. Kwesinye isifundo, ukwanda kokudla kwamaprotheni kusuka ku-15% kuya ku-30% wama-calories enza abesifazane abakhuluphele badle ama-calories angu-441 ambalwa usuku ngalunye ngaphandle kokunqanda noma yini ngamabomu ().

Uma udinga ukunciphisa isisindo noma amafutha esiswini, cabanga ukufaka amanye ama-carbs namafutha akho ngamaprotheni. Kungaba lula njengokwenza amazambane noma ilayisi lakho liphake libe lincane ngenkathi ungeza ukulunywa okumbalwa kwenyama noma kwenhlanzi.

ISIFINYEZO Ukudla okunamaprotheni amaningi kunciphisa indlala, kukusize udle amakhalori ambalwa. Lokhu kubangelwa ukusebenza okuthuthukisiwe kwamahomoni alawula isisindo.

2. Kukhulisa Imisipha Amandla Namandla

Amaprotheni yisakhiwo semisipha yakho.

Ngakho-ke, ukudla inani elanele lamaprotheni kukusiza ukuthi ugcine imisipha yakho futhi kukhuthaze ukukhula kwemisipha lapho wenza ukuqeqeshwa kwamandla.

Ucwaningo oluningi lukhombisa ukuthi ukudla amaprotheni amaningi kungasiza ukukhulisa ubukhulu bemisipha namandla (,).

Uma usebenza ngokomzimba, uphakamisa izinsimbi, noma uzama ukuthola imisipha, udinga ukuqinisekisa ukuthi uthola amaprotheni anele.

Ukugcina ukudla kwamaprotheni phezulu kungasiza futhi ekuvimbeleni ukulahleka kwemisipha ngesikhathi sokulahlekelwa isisindo (10, 11,).

ISIFINYEZO Imisipha yenziwa ngokuyinhloko ngamaprotheni. Ukudla okuphezulu kwamaprotheni kungakusiza ukuthi uthole isisindo samandla namandla ngenkathi unciphisa ukulahleka kwemisipha ngesikhathi sokulahlekelwa isisindo.

3. Ilungele Amathambo Akho

Inganekwane eqhubekayo iqhubekisela phambili umqondo wokuthi amaprotheni - ikakhulukazi amaprotheni ezilwane - awalungile emathanjeni akho.

Lokhu kusekelwe emcabangweni wokuthi amaprotheni akhuphula umthwalo we-asidi emzimbeni, okuholela ekutheni i-calcium leaching isuke emathanjeni akho ukuze inciphise i-asidi.

Kodwa-ke, izifundo eziningi zesikhathi eside zikhomba ukuthi amaprotheni, kufaka phakathi amaprotheni ezilwane, anezinzuzo ezinkulu zempilo yethambo (,, 15).

Abantu abadla amaprotheni amaningi bathambekele ekugcineni ukwanda kwamathambo kangcono njengoba bekhula futhi babe nengozi ephansi kakhulu ye-osteoporosis kanye ne-fractures (16,).

Lokhu kubaluleke kakhulu kwabesifazane, abasengozini enkulu yokwelashwa kwamathambo ngemuva kokunqamuka kokuya esikhathini. Ukudla amaprotheni amaningi nokuhlala usebenza kuyindlela enhle yokusiza ukuvimbela lokho ukuthi kungenzeki.

ISIFINYEZO Abantu abadla amaprotheni amaningi bavame ukuba nempilo engcono yamathambo kanye nengozi ephansi kakhulu ye-osteoporosis kanye ne-fractures njengoba bekhula.

4. Yehlisa Ukulangazelela Nesifiso Sokutholakala Kwesikhathi Sasebusuku

Ukulangazelela ukudla kuhlukile kunendlala ejwayelekile.

Akukona nje ukuthi umzimba wakho udinga amandla noma izakhamzimba kepha ubuchopho bakho budinga umvuzo (18).

Kodwa-ke, ukuthanda kungaba nzima kakhulu ukulawula. Indlela engcono kakhulu yokuzinqoba kungaba ukuvimbela ukuthi zenzeke kwasekuqaleni.

Enye yezindlela ezinhle kakhulu zokuvimbela ukukhuphuka kokudla kwamaprotheni.

Ucwaningo olulodwa emadodeni akhuluphele kakhulu lukhombisile ukuthi amaprotheni akhulayo aya kuma-25% ama-calories anciphisa izifiso ngama-60% kanye nesifiso sokudla ebusuku ngesigamu ().

Ngokunjalo, ucwaningo olwenziwe emantombazaneni akhuluphele ngokweqile athola ukuthi ukudla ibhulakufesi elinamaprotheni amaningi kunciphise izifiso nokudla okulula ebusuku.

Lokhu kungahle kwenziwe ngokuthuthuka kokusebenza kwe-dopamine, enye yamahomoni obuchopho abalulekile abandakanyeka ezifisweni nasekuluthweni ().

ISIFINYEZO Ukudla amaprotheni amaningi kunganciphisa izifiso nesifiso sokudla okulula ebusuku. Ukuba nesidlo sasekuseni esinamaprotheni amaningi kungaba nomphumela onamandla.

5. Kukhulisa umzimba futhi kwandisa Fat Burning

Ukudla kungakhuphula imetabolism yakho isikhashana.

Lokho kungenxa yokuthi umzimba wakho usebenzisa amakhalori ukugaya futhi usebenzise izakhamzimba ekudleni. Lokhu kubhekwa njengomphumela wokudla we-thermic (TEF).

Kodwa-ke, akukhona konke ukudla okufanayo kule ndaba. Eqinisweni, amaprotheni anomthelela ophakeme kakhulu we-thermic kunamafutha noma ama-carbs - 20-35% uma kuqhathaniswa no-5-15% ().

Ukudla okuphezulu kwamaprotheni kukhonjisiwe ukukhulisa kakhulu imetabolism futhi kwandise inani lama-calories owashisayo. Lokhu kungafinyelela kuma-calories angu-80-100 ngaphezulu ashiswa usuku ngalunye (,,).

Eqinisweni, olunye ucwaningo lukhombisa ukuthi ungashisa kakhulu. Kokunye ukuhlola, iqembu elinamaprotheni amaningi lishise ama-calories angama-260 ngaphezulu ngosuku kuneqembu elinamaprotheni aphansi. Lokho kulingana nehora lokuzivocavoca umzimba ngamandla ngosuku ().

ISIFINYEZO Ukudla okuphezulu kwamaprotheni kungakhuphula imetabolism yakho kakhulu, kukusize ushise ama-calories amaningi usuku lonke.

6. Kwehlisa Umfutho Wegazi Lakho

Umfutho wegazi ophezulu uyimbangela enkulu yokuhlaselwa yisifo senhliziyo, isifo sohlangothi kanye nesifo esingapheliyo sezinso.

Kuyathakazelisa ukuthi ukuthathwa kwamaprotheni okuphezulu kukhonjisiwe ukwehlisa umfutho wegazi.

Ekubuyekezweni kwezilingo ezilawulwa ezingama-40, ukukhuphuka kwamaprotheni kwehlise umfutho wegazi we-systolic (inombolo ephezulu yokufunda) ngo-1.76 mm Hg ngokwesilinganiso nango-diastolic wegazi (inombolo engezansi yokufunda) ngo-1.15 mm Hg ().

Ucwaningo oluthile lwathola ukuthi, ngaphezu kokwehlisa umfutho wegazi, ukudla okunamaprotheni amaningi kwanciphisa ne-cholesterol ye-LDL (embi) ne-triglycerides (27).

ISIFINYEZO Ucwaningo oluningi luthi ukuphuza amaprotheni okuphezulu kunganciphisa umfutho wegazi. Ezinye izifundo zikhombisa ukuthuthuka kwezinye izinto ezinobungozi zesifo senhliziyo.

7. Isiza Ukugcina Ukwehlisa Isisindo

Ngoba ukudla okunamaprotheni amaningi kukhulisa imetabolism futhi kuholele ekwehliseni okuzenzakalelayo kokudla kwekhalori nokufisa, abantu abaningi abandisa amaprotheni abo badla ngokuncipha ngokushesha ngokushesha (,).

Ucwaningo oluthile lwathola ukuthi abesifazane abakhuluphele ngokweqile abadla ama-30% ama-calories abo kusuka kumaprotheni balahlekelwe amakhilogremu ayi-11 (5 kg) emasontweni ayi-12 - yize bengazange bakhawulele ngenhloso ukudla kwabo ().

Amaprotheni nawo anezinzuzo zokulahleka kwamafutha ngesikhathi sokuvinjelwa kwekhalori ngamabomu.

Esifundweni sezinyanga eziyi-12 kubantu abayi-130 abakhuluphele ngokweqile ekudleni okunomkhawulo wekhalori, iqembu elinamaprotheni aphezulu lilahlekelwe ngamafutha omzimba angama-53% kuneqembu elijwayelekile lamaprotheni adla inani elifanayo lamakhalori ().

Vele, ukunciphisa umzimba kuyisiqalo nje. Ukugcina ukulahleka kwesisindo kuyinselelo enkulu kakhulu kubantu abaningi.

Ukwanda okuncane kokudla kwamaprotheni kubonisiwe ukusiza ekulondolozeni isisindo. Kwesinye isifundo, ukukhuphuka kwamaprotheni kusuka ku-15% kuya ku-18% wama-calories kunciphise ukubuyiswa kwesisindo ngama-50% ().

Uma ufuna ukunciphisa isisindo esiningi, cabanga ukwenza ukwanda okungapheli kokudla kwakho kwamaprotheni.

ISIFINYEZO Ukufaka ukudla kwakho kwamaprotheni akungakusizi kuphela ekunciphiseni isisindo kepha kukugcine esikhathini eside esizayo.

8. Azilimazi Izinso Ezinempilo

Abantu abaningi bakholelwa ngokungafanele ukuthi ukudla amaprotheni okuphezulu kulimaza izinso zakho.

Kuyiqiniso ukuthi ukukhawulela ukungena kwamaprotheni kungazuzisa abantu abanesifo sezinso esivele sikhona. Lokhu akufanele kuthathwe kalula, ngoba izinkinga zezinso zingaba zimbi kakhulu ().

Kodwa-ke, ngenkathi ukudla amaprotheni okuphezulu kungalimaza abantu abanezinkinga zezinso, akubalulekile kubantu abanezinso ezinempilo.

Eqinisweni, izifundo eziningi zigcizelela ukuthi izidlo ezinamaprotheni aphezulu azinayo imiphumela eyingozi kubantu abangenawo isifo sezinso (,,).

ISIFINYEZO Yize amaprotheni engadala ukulimala kubantu abanezinkinga zezinso, awuthinti labo abanezinso ezinempilo.

9. Isiza Umzimba Wakho Ukuzilungisa Emva Kokulimala

Amaprotheni angasiza ekulungiseni umzimba wakho ngemuva kokulimala.

Lokhu kunengqondo ngokuphelele, njengoba kwakha amabhlogo wokwakha izicubu zakho nezitho zomzimba.

Ucwaningo oluningi lubonisa ukuthi ukudla amaprotheni amaningi ngemuva kokulimala kungasiza ukusheshisa ukutakula (,).

ISIFINYEZO Ukudla amaprotheni amaningi kungakusiza ukuthi ululame ngokushesha uma ulimele.

10. Ikusiza Uhlale Ufanelekile Njengoba Ukhula

Omunye wemiphumela yokuguga ukuthi imisipha yakho incipha kancane kancane.

Amacala abucayi kakhulu abizwa nge-sarcopenia ehlobene nobudala, okungenye yezimbangela ezinkulu zobuthakathaka, ukuqhekeka kwamathambo, kanye nokwehla kwekhwalithi yempilo kubantu abadala (,).

Ukudla amaprotheni amaningi kungenye yezindlela ezingcono kakhulu zokunciphisa ukuwohloka kwemisipha okuhlobene nobudala nokuvimbela i-sarcopenia ().

Ukuhlala usebenza ngokomzimba nakho kubalulekile, futhi ukuphakamisa izinsimbi noma ukwenza uhlobo oluthile lokuzivocavoca umzimba kungasebenza ngokumangalisayo ().

ISIFINYEZO Ukudla amaprotheni amaningi kungasiza ekunciphiseni ukulahleka kwemisipha okuhambisana nokuguga.

Okusemqoka

Noma ukudla okuphezulu kwamaprotheni kungaba nezinzuzo zezempilo kubantu abaningi, akudingekile kuwo wonke umuntu.

Iningi labantu selivele lidla cishe ama-15% wamakhalori alo kusuka kumaprotheni, okungaphezu kokwanele ukuvimbela ukushoda.

Kodwa-ke, ezimweni ezithile, abantu bangazuza ngokudla okuningi kakhulu kunalokho - kuze kufike kuma-calories angu-25-30%.

Uma udinga ukunciphisa umzimba, uthuthukise impilo yakho ye-metabolic, noma uthole isisindo namandla, qiniseka ukuthi udla amaprotheni anele.

Ingabe amaprotheni amaningi ayingozi?