Ingabe Amabha Amaphrotheni Akulungele Wena?

-Delile

• Amaprotheni ibha yokudla
• Izinzuzo ezingaba khona zemigoqo yamaprotheni
• Umthombo olula wezakhi
• Ukwehla kwesisindo
• Ukuzuza kwesisindo
• Ukudla esikhundleni
• Ukuzuza kwemisipha
• Ukwehla phansi kanye nokuqapha
• Okunye ukudla okunothe ngamaprotheni
• Okubalulekile

Amabha amaprotheni angukudla okulula kokudla okulula okwenzelwe ukuba kube ngumthombo olula wokudla.

Abantu abaningi bayazithokozela ngoba bayindlela esheshayo yokwengeza amaprotheni nezinye izakhamzimba empilweni ematasa futhi esebenzayo.

Njengoba kunikezwe izinhlobonhlobo zamabha amaprotheni emakethe, kubalulekile ukwazi ukuthi akuwona wonke amabha amaprotheni enziwe alingana.

Lo mbhalo ubuyekeza ukuthi ingabe imigoqo yamaprotheni iphilile yini, yiziphi izinzuzo ezingakunikeza, nezindlela ezinhle zokuzifaka endleleni yakho yokuphila.

Amaprotheni ibha yokudla

Ukwakheka komsoco wemigoqo yamaprotheni kungahluka kakhulu phakathi kwemikhiqizo - ngisho naphakathi kokunambitheka.

Lokhu ikakhulukazi kungenxa yezithako zabo ezahlukahlukene. Amabha amaprotheni amaningi angenziwa ngezinsuku nezithelo ezomisiwe, amantongomane nembewu, nezinhlamvu ezigcwele njenge-oats noma i-quinoa.

Ibha yamaprotheni emaphakathi iqukethe u-5-10 amagremu wamafutha, ama-25-35 amagremu ama-carbs, no-5-10 amagremu we-fiber ().

Ngaphezu kokunikeza amaprotheni kanye ne-carbs, imigoqo eminingi yamaprotheni ingumthombo omuhle wama-micronutrients, njenge-calcium, amavithamini B, i-potassium ne-iron.

Lapho uhlola amalebula ezithako, qaphela ukuthi amanye amabha amaprotheni asebenzisa inhlanganisela yokuphathelene nezithako futhi awudaluli noma imiphi imininingwane yawo ekuphaketheni ().

Amabha amaprotheni amaningi aqukethe amanani aphezulu kashukela ongeziwe futhi asebenzisa izinto ezinoshukela ezingenampilo njengesiraphu ephezulu yommbila i-fructose, engeza i-fructose eyeqile ekudleni kwakho futhi ingakhuphula ubungozi besibindi esinamafutha, ukukhuluphala, nesifo sikashukela lapho sidliwa kakhulu (,,).

Ngokuvamile, imigoqo eminingi yamaprotheni inikela ngama-calories ayi-150-400 kanye no-10-20 amagremu wamaprotheni, yize amanye aqukethe cishe amagremu angama-30 wamaprotheni ngokudla ngakunye ().

Umthombo wamaprotheni nawo uyahlukahluka. Amanye amabha afaka i-yogurt powder, ubisi, noma amaprotheni obisi afana ne-casein ne-whey, kanti amanye asebenzisa imithombo esuselwa ezitshalweni njenge-soy, ipea noma irayisi elinsundu. Ezinye ziqukethe abamhlophe bamaqanda, kanti ezinye zithembele kumantongomane nembewu njengomthombo oyinhloko wamaprotheni.

Ngaphezu kwalokho, amanye amabha amaprotheni asebenzisa imithombo yamaprotheni egxile kakhulu njenge-whey noma i-soy protein isolates, esikhundleni sokucutshungulwa okuncane, izinketho zokudla kwamaprotheni okuphelele.

Amaphrofayli wokudla okunempilo kwamabha amaprotheni angahluka kakhulu phakathi kwama-brand nama-flavour, kuya ngezithako ezisetshenzisiwe. Lokhu kuthonya ikhalori, amaprotheni, amafutha, kanye ne-fiber okuqukethwe, kanye nokuthi imaphi amavithamini namaminerali okunikezwa ibha yamaprotheni.

Izinzuzo ezingaba khona zemigoqo yamaprotheni

Yize kulula ukuthatha ibha yamaprotheni eshalofini noma kunini lapho ulambile, kunezimo ezithile ezingasiza kakhulu.

Umthombo olula wezakhi

Amabha amaprotheni angaba ukudla okulula, okulungele ukudliwa, okunomsoco. Bafika ezinhlotsheni ezahlukahlukene futhi ngokuvamile bahlala isikhashana, kubenze into elula ukuhlala bekhona.

Uma ufuna okuthile ongakudla kwasemini, ibha eyindilinga equkethe inani elifanele lamaprotheni nezithako zekhwalithi ephezulu kungaba yindlela ongayisebenzisa empilweni yakho.

Okuqukethwe kwamaprotheni kanye ne-carb yemishayo yamaprotheni nakho kungabenza babe yisinqumo esihle sokudla kwangaphambi noma ngemuva kokuzivocavoca okunganikeza umfutho wamandla wokuzivocavoca noma wokulungisa imisipha kamuva ().

Ngaphezu kwalokho, amanye amabha amaprotheni angumthombo omuhle we-fiber yokudla, okubalulekile empilweni yokugaya ukudla futhi kungasiza ukuvimbela ukudla ngokweqile phakathi kokudla ().

Ekugcineni, imigoqo eminingi yamaprotheni ingumthombo omuhle wamavithamini namaminerali abalulekile, njenge-calcium, i-iron, i-magnesium, i-potassium, i-phosphorus, i-vitamin E, namavithamini B, okusiza ukuhlangabezana nezidingo zakho zansuku zonke zale micronutrients.

Ukwehla kwesisindo

Abantu abaningi babheka imigoqo yamaprotheni ukusiza ukuxhasa uhambo lwabo lokunciphisa umzimba.

Olunye ucwaningo lukhombisa ukuthi ukudla okunamaprotheni okuphezulu kusekela ukulahleka kwesisindo okunempilo ngezinga elikhulu kunokudla okuqukethe inani elijwayelekile lamaprotheni. Lokhu kungenzeka kungenxa yemiphumela yokugcwaliswa kwamaprotheni, anganciphisa isifiso sakho sokudla futhi asize ukuvimbela ukudla ngokweqile (,,).

Qaphela ukuthi uma ukhetha ukusebenzisa imigoqo yamaprotheni ngale njongo, ukunciphisa umzimba okunempilo kudinga nokudla okulinganiselayo jikelele nokuvivinya umzimba njalo.

Ukuzuza kwesisindo

Ukuze uzuze isisindo, kufanele usebenzise ama-calories amaningi kunalawo owashisayo ngosuku. Uma lokhu kuyinjongo yakho, amabha amaprotheni angaba ukwengeza okuwusizo ekudleni kwakho.

Imigoqo eminingi yamaprotheni inamakhalori aminyene, okusho ukuthi ahlinzeka ngenani elikhulu lama-calories ekusebenzeni okukodwa, okwenza kube lula ukufaka amakhalori ngaphandle kokudla ukudla okuningi okwengeziwe.

Isibonelo, amanye amabha amaprotheni angaba nama-calories angaphezu kwama-350 kwibha ngayinye. Lokhu kungadliwa kalula phakathi kokudla ukwengeza amakhalori athe xaxa ekudleni kwakho futhi kukhuthaze ukuzuza kwesisindo.

Noma kunjalo, noma ngabe inhloso yakho ukuthola isisindo, khetha imigoqo yamaprotheni enikeza izithako ezakhayo kunalezo ezigcwele ushukela ongeziwe nezithasiselo.

Ukudla esikhundleni

Amabha amaprotheni avame ukubonwa njengendlela esheshayo yokushintsha ukudla, ikakhulukazi ibhulakufesi.

Ngenkathi ibha yamaprotheni ingaqhathanisi nesidlo sasekuseni esenziwe ngokudla okuhlukahlukene okunempilo, okunye kungasebenza kahle ku-pinch.

Uma ufuna ibhulakufesi elisheshayo kwesinye isikhathi, amabha amaprotheni ekugcineni kwekhalori ephezulu aqukethe ushukela ongeziwe noma uwoyela we-hydrogenated kungaba yindlela enhle.

Ukuzuza kwemisipha

Uma ungumuntu okhuthele kakhulu onesisindo esiningi semisipha, noma umuntu ofuna ukuthola imisipha, ukufaka amaprotheni amaningi ekudleni kwakho kungasiza imizamo yakho.

Eqinisweni, i-American College of Sports Medicine incoma ukuthi abagijimi abakhuthazelayo nabagijimi abaqeqeshwe ngamandla badle amagremu angu-0.54-0.77 wamaprotheni ngekhilogremu ngalinye (1.2-1.7 amagremu ngekg ngayinye) yesisindo somzimba ().

Ucwaningo lubonisa ukuthi ukwengeza ngeprotheyini kungakhuphula isisindo somzimba nokusebenza lapho izinga lakho lomzimba nokudla kwakho kwenele ().

Amabha amaprotheni angaba yindlela elula yokwengeza ama-carbs, amaprotheni, amavithamini, namaminerali ekudleni kwakho. Futhi, zinganciphisa isifiso sokudla, zikhuthaze ukuvivinya umzimba, noma zisekele ukulungiswa kwemisipha ngemva kokuvivinya umzimba. Noma kunjalo, azikwazi ukubuyisela ukwakheka kwekhwalithi nezakhi zokudla okuphelele.

Ukwehla phansi kanye nokuqapha

Izinketho ezingenakubalwa zamaprotheni ziyatholakala namuhla. Lokhu kungenza kube nzima ukunquma ukuthi iyiphi ekufanele kakhulu, futhi kube lula ukukhetha eyodwa engahle ingalingani kahle nezinhloso zakho.

Amanye amabha amaprotheni anama-kilojoule amaningi kakhulu futhi enezela ushukela okungenzeka ukuthi futhi asendaweni ye-candy.

Ukwenza ngcono ukunambitheka, abaningi basebenzisa okokunandisa okunezelwe, okungahluka kusuka kumaswidi wemvelo amaningi njengamadethi noma i-stevia kuya kokungenampilo njengesiraphu ephezulu yommbila i-fructose. Amabha amaprotheni amaningi asebenzisa ushukela kamoba noma uju, okungenzeka kungahambelani nokuthanda kwakho.

Ngokwengeziwe, ngenkathi amafutha kwamanye amabha amaprotheni evame ukuqhamuka kumantongomane nembewu ephelele, amanye asebenzisa owoyela bezitshalo abasebenza kakhulu, njengentende, i-canola, ikinati, noma uwoyela wesoya.

Uma udla imigoqo yamaprotheni kuphela ngamaphrotheni abo, khumbula ukuthi iningi labantu lidla amaprotheni amaningi kunaleyo eliyidingayo, ngakho-ke kungenzeka ukuthi usuvele uthola okwanele kwalesi sakhi (11).

Ukudla amaprotheni ngokweqile akubonakali kuyizuzisa impilo yomuntu ojwayelekile, futhi ukwenza kanjalo kungaba yingozi kwezinye izimo.

Ukubuyekezwa okukodwa kwezifundo zabantu ezingama-32 kutholakale ukuthi ukudla amaprotheni amaningi kunesibonelelo esinconywayo sokudla (RDA) sika-0.36 amagremu ngekhilogremu elilodwa (0.8 amagremu ngekhilogremu) lesisindo somzimba kuhlotshaniswa nengozi eyengeziwe yomdlavuza, isifo senhliziyo, ithambo, isibindi, nokuphazamiseka kwezinso ().

Kodwa-ke, ezinye izifundo zibika ukuthi ukudla okuphezulu kwamaprotheni nsuku zonke okungama-1.4 amagremu ngekhilogremu ngalinye (3 amagremu ngekg) yesisindo somzimba kuphephile, okungenani esikhathini esifushane.

Isibonelo, ucwaningo olwenziwe emadodeni ayi-14 aqeqeshelwe ukumelana nenkinga lukhombisa ukuthi ukudla amaprotheni nsuku zonke okungaphezulu kuka-1.5 amagremu ngekhilogremu ngalinye (3.3 amagremu ngekg) ngayinye yesisindo somzimba izinyanga eziyisithupha akuhlotshaniswa nemiphumela emibi yezempilo. Ezinye izifundo zibonise imiphumela efanayo (,).

Yize kudingeka olunye ucwaningo ngemiphumela yezempilo yesikhathi eside yokudla okunamaprotheni amaningi, kungenzeka ukuthi kubantu abaningi, ukusebenzisa ama-0.36 amagremu we-protien ngekhilogremu ngalinye (i-0.8 amagremu nge-kg) yesisindo somzimba nsuku zonke kwanele.

Yize kunjalo, khumbula ukuthi abanye abantu, kufaka phakathi abasubathi, abesifazane abakhulelwe nabancelisayo, nalabo abanezifo ezithile ezingamahlalakhona, badinga amaprotheni amaningi nsuku zonke kunabantu abaningi.

Okokugcina, imigoqo yamaprotheni ingahluka kakhulu ezindlekweni zayo futhi ingahle ingalifanele inani lentengo yabo. Ngokungeziwe ekuhloleni izithako ezisezingeni eliphakeme, kungasiza ukuqhathanisa intengo yeyunithi futhi unqume ukuthi imiphi imikhiqizo enikeza inani elikhulu kakhulu.

Ibha yamaprotheni efanelekile yakho incike ezinhlosweni nasezimisweni zakho. Khetha labo abanohlu lwesithako esifushane abasebenzisa kakhulu ukudla okuphelele kunezithako ezicutshungulwe kakhulu. Kunconywa nokukhetha amabha amaprotheni anoshukela omncane ongekho okungeziwe.

Amabha amaprotheni awahluki kuphela kokuqukethwe okunomsoco kepha futhi nezithako. Ezinye zinoshukela omningi futhi zingaba umthombo ongadingekile wamaprotheni amaningi. Hlola okufakiwe ukuthola ukuthi ngabe ibha yamaprotheni iyazifeza yini izinhloso nezidingo zakho.

Okunye ukudla okunothe ngamaprotheni

Uma ufuna ezinye izindlela zokufaka ukudla okunothe kakhulu kwamaprotheni ekudleni kwakho, nayi imibono embalwa:

• amantongomane aluhlaza nembewu
• ushizi
• amaqanda abilisiwe
• amantongomane nembewu yamabhotela
• iyogathi engenashukela
• ubisi noma ubisi lwe-nondairy ephezulu
• cottage shizi
• ubhontshisi nodali
• tofu futhi tempeh
• seitan
• inyama enciphile nenhlanzi
• okusanhlamvu okuphelele

Ukuhlangabezana nezidingo zakho zamaprotheni kulula ngokudla okunomsoco. Faka okunye ukudla okunempilo okunothe amaprotheni ekudleni ngakunye naku-snack ukukusiza uzizwe ugcwele ngokwengeziwe, uphehla ukusebenza kwakho, futhi usekele indlela yokuphila enempilo isiyonke.

Amabha amaprotheni akuyona ukuphela kwendlela yokwengeza amaprotheni amaningi ekudleni kwakho. Ukufaka ukudla okuphelele okunothe amaprotheni ekudleni kwakho kanye nasekudleni okulula kuyindlela enhle yokuhlangabezana nezidingo zakho zamaprotheni nokusekela impilo enempilo.

Okubalulekile

Amabha amaprotheni ayindlela elula yokwengeza amaprotheni amaningi kanye nezinye izakhi ekudleni kwakho. Kodwa-ke, akuyona yonke imigoqo yamaprotheni eyakhiwe ilingana.

Amanye anama-kilojoule amaningi futhi afaka ushukela futhi asebenzise izithako ongafuna ukuzigwema. Abanye bangaba yisinqumo esifanele sokuphembelela ukuzivocavoca umzimba kwakho, ukuzinzisa ushukela wegazi phakathi kosuku lonke, noma ngisho nokuqala ekuseni ekuhambeni.

Ziningi ezinye izindlela zokuthola amaprotheni amaningi ekudleni kwakho, kepha uma ukhetha ukudla imigoqo yamaprotheni, qiniseka ukuthi ubheka iphaneli lokudla kanye nohlu lwezithako ukukusiza ukuthi unqume ukuthi iyiphi engcono kakhulu empilweni yakho.