Ukudla kwamaphrotheni - Mangaki Amaprotheni Okufanele Uwadle ngosuku?

-Delile

• Yini amaprotheni, futhi kungani ebalulekile?
• Ingasiza ukulahleka kwesisindo futhi ivimbele ukuzuza kwesisindo
• Kungakusiza ukuthi uthole imisipha namandla
• Amaprotheni ngesikhathi sokukhulelwa
• Ezinye izimo ezingakhuphula izidingo zamaprotheni
• Ngabe amaprotheni anayo imiphumela emibi yezempilo?
• Ungawathola kanjani amaprotheni anele ekudleni kwakho
• Kusho ukuthini ngempela ukuthi "amagremu amaprotheni"
• Kuthiwani ngomuntu ojwayelekile?

Zimbalwa izakhamzimba ezibaluleke njengamaprotheni. Ukungayitholi ngokwanele kuzothinta impilo yakho nokwakheka komzimba wakho.

Kodwa-ke, imibono maqondana nokuthi udinga amaprotheni angakanani iyahlukahluka.

Izinhlangano eziningi ezisemthethweni zokudla okunomsoco zincoma ukuthi kudliwe amaprotheni ngesizotha.

I-DRI (Dietary Reference Intake) ingu-0.36 amagremu wamaprotheni ngekhilogremu ngalinye (isisindo esingu-0.8 amagremu ngekhilogremu) lesisindo somzimba.

Lokhu kufinyelela ku:

• Amagremu angama-56 ngosuku ngendoda ejwayelekile ehleli phansi
• Amagremu angama-46 ngosuku kowesifazane ojwayelekile ohleli phansi

Lokhu kunganele ukuvikela ukushoda, kepha inani olidingayo lincike ezintweni eziningi, kufaka phakathi ileveli yomsebenzi wakho, ubudala, ubukhulu bemisipha, izinhloso zomzimba, kanye nempilo yonke.

Lo mbhalo uhlola inani elifanele lamaprotheni nokuthi izinto zokuphila ezifana nokulahleka kwesisindo, ukwakha imisipha, kanye namazinga womsebenzi angena kanjani.

Yini amaprotheni, futhi kungani ebalulekile?

Amaprotheni yizakhi ezinkulu zomzimba wakho. Zisetshenziselwa ukwenza imisipha, imisipha, izitho, nesikhumba, kanye nama-enzyme, ama-hormone, ama-neurotransmitters, nama-molecule ahlukahlukene asebenza imisebenzi eminingi ebalulekile.

Amaprotheni aqukethe ama-molecule amancane abizwa ngama-amino acid, ahlangana ndawonye njengobuhlalu bezintambo. La ma-amino acid axhunyanisiwe akha amaketanga amade amaprotheni, bese egoqeka abe yizimo eziyinkimbinkimbi.

Umzimba wakho ukhiqiza amanye ala ma-amino acid, kepha kufanele uthole amanye aziwa njengama-amino acid abalulekile ngokudla kwakho.

Amaprotheni akukhona nje kuphela ngobuningi kodwa futhi nekhwalithi.

Ngokuvamile, amaprotheni ezilwane ahlinzeka ngawo wonke ama-amino acid ngesilinganiso esifanele ukuze uwasebenzise ngokugcwele. Lokhu kunengqondo, njengoba izicubu zezilwane zifana nezicubu zakho.

Uma udla imikhiqizo yezilwane njengenyama, inhlanzi, amaqanda, noma ubisi nsuku zonke, kungenzeka ukuthi uthola amaprotheni anele.

Kodwa-ke, uma ungakudli ukudla kwezilwane, ukuthola wonke amaprotheni nama-amino acid abalulekile umzimba wakho owadingayo kungaba yinselele enkulu. Uma ulandela ukudla okususelwa ezitshalweni, ungahle ube nentshisekelo kule ndatshana yemithombo yamaprotheni eyi-17 engcono kakhulu yemifino.

Bambalwa abantu abadinga ukunezela ngamaprotheni, kepha ukwenza kanjalo kungasiza abagijimi nabakhi bomzimba.

Amaphrotheni yi-molecule yesakhiwo equkethe ama-amino acid, iningi lawo umzimba wakho ongakwazi ukuzikhiqiza wedwa. Ukudla kwezilwane kuvame ukuba namaprotheni amaningi, kunikela ngawo wonke ama-amino acid abalulekile.

Ingasiza ukulahleka kwesisindo futhi ivimbele ukuzuza kwesisindo

Amaprotheni abalulekile uma kuziwa ekunciphiseni isisindo.

Njengoba wazi, udinga ukusebenzisa ama-calories ambalwa kunalawo owashisayo ukuze wehlise isisindo.

Ubufakazi bubonisa ukuthi ukudla amaprotheni kungakhuphula inani lama-calories owashisayo ngokukhuphula izinga lakho lokunciphisa umzimba (ama-calories aphume) nokunciphisa isifiso sakho sokudla (ama-calories ku) ().

Ukusebenzisa ama-25-30% wekhalori yakho yansuku zonke ephelele kusuka kumaprotheni kubonisiwe ukukhulisa imetabolism ngama-calories ayi-80-100 ngosuku, uma kuqhathaniswa nokudla okuphansi kwamaprotheni (,,).

Kodwa-ke, umnikelo obaluleke kakhulu wamaprotheni ekwehliseni isisindo kungenzeka ukuthi ikhono lawo lokunciphisa isifiso sokudla, okuholela ekwehlisweni kokudla kwekhalori. Amaprotheni angcono kunamafutha noma ama-carbs ekugcineni uzizwa ugcwele (,).

Kokunye ucwaningo emadodeni anesisindo sokukhuluphala, kudla ama-25% ama-calories kusuka kumaprotheni kukhuphule imizwa yokugcwala, kanye nokunciphisa izifiso zokudla ebusuku ebusuku kanye nemicabango eyeqisayo ngokudla ngo-50% no-60%, ngokulandelana ().

Kwesinye isifundo samasonto ayi-12, abesifazane abakhuphule amaprotheni abawafinyelela kuma-30% ama-calories badle ama-calories angu-441 ambalwa ngosuku futhi balahlekelwa amakhilogremu ayi-11 ngokumane bengeze amaprotheni amaningi ekudleni kwabo ().

Futhi, amaprotheni enza okungaphezu nje kokuncipha kwesisindo - ngokufanayo angavimbela ukuzuza kwesisindo.

Kokunye ukuhlola, ukwanda okuncane kwesilinganiso samaprotheni kusuka ku-15% kuya ku-18% wama-calories kunciphise inani labantu abanamafutha ababuyele emuva kokuncipha kwesisindo ngo-50% ().

Ukudla okuphezulu kwamaprotheni nakho kukusiza ekwakheni nasekugcineni isisindo semisipha, esishisa inani elincane lama-khalori ubusuku nemini.

Ukudla amaprotheni amaningi kwenza kube lula kakhulu ukunamathela kunoma yikuphi ukudla kwesisindo - kungaba yi-carb ephezulu, i-carb ephansi, noma okuthize phakathi.

Ngokuya ngezifundo ezishiwo phambilini, ukudla amaprotheni angaba ngu-30% wama-calories kungaba kuhle ekunciphiseni isisindo. Lokhu kufinyelela kumagremu angama-150 ngosuku kothile onokudla okungama-2,000-khalori.

Ungayibala ngokuphindaphinda ukudla kwakho kwekhalori ngo-0.075.

Ukudla kwamaprotheni cishe kuma-30% ama-calories kubonakala kukuhle ekulahlekelweni kwesisindo. Ikhulisa isilinganiso sakho se-metabolic futhi ibangele ukuncipha okuzenzakalelayo kokudla kwekhalori.

Kungakusiza ukuthi uthole imisipha namandla

Imisipha yenziwa kakhulu ngamaprotheni.

Njengezicubu zomzimba eziningi, imisipha inamandla futhi ihlala iphulwa futhi yakhiwa kabusha.

Ukuze uthole imisipha, umzimba wakho kufanele uhlanganise amaprotheni amaningi emisipha kunokuba wehle.

Ngamanye amagama, kudingeka ukuthi kube nenani le-protein elihle emzimbeni wakho - okuvame ukubizwa ngokuthi ibhalansi ye-nitrogen, ngoba amaprotheni aphezulu ku-nitrogen.

Kanjalo, abantu abafuna ukwakha imisipha bavame ukudla amaprotheni amaningi, kanye nokuzivocavoca umzimba. Ukudla okuphezulu kwamaprotheni kungasiza ekwakheni imisipha namandla ().

Okwamanje, labo abafuna ukugcina imisipha abayakhile bangadinga ukukhuphula amaprotheni abo lapho belahlekelwa ngamafutha omzimba, njengoba ukudla amaprotheni okuphezulu kungasiza ekuvimbeleni ukulahleka kwemisipha okujwayele ukwenzeka lapho kudayiswa (,).

Uma kukhulunywa ngobukhulu bemisipha, izifundo ngokuvamile azibheki iphesenti lama-khalori avela kumaprotheni kepha kunalokho amagremu ansuku zonke amaprotheni ngamakhilogremu noma amakhilogremu esisindo somzimba.

Isincomo esivamile sokuthola imisipha yigremu elingu-1 lamaprotheni ngophawundi (2.2 amagremu ngekg) yesisindo somzimba.

Abanye ososayensi balinganisele ukuthi amaprotheni kudingeka okungenani abe ngu-0.7 amagremu ngekhilogremu ngalinye (1.6 amagremu ngekg) yesisindo somzimba ().

Ucwaningo oluningi luzamile ukuthola inani elifanele lamaprotheni okuzuza imisipha, kepha amaningi afinyelele iziphetho ezahlukahlukene.

Olunye ucwaningo lukhombisa ukuthi ukusebenzisa ngaphezu kuka-0.8 amagremu ngekhilogremu (1.8 amagremu ngekhilogremu) akunanzuzo, kanti okunye kukhombisa ukuthi ukudla okungaphezulu kancane kuka-1 gramu wamaprotheni ngekhilogremu (2.2 amagremu ngekg ngayinye) kungcono (,).

Yize kunzima ukunikeza izibalo eziqondile ngenxa yemiphumela yokufunda engqubuzanayo, cishe u-0.7-1 gram ngephawundi ngalinye (1.6-2.2 amagremu ngekhilogremu ngayinye) yesisindo somzimba kubonakala kukulinganisela okufanelekile.

Uma uphethe amafutha amaningi omzimba, usebenzisa isisindo sakho esinciphile noma isisindo somgomo wakho - esikhundleni sesisindo somzimba wakho uwonke - kuwumqondo omuhle, ngoba ikakhulu isisindo sakho esinciphile esinquma inani lamaprotheni owadingayo.

Kubalulekile ukudla amaprotheni anele uma ufuna ukuzuza kanye / noma ukugcina imisipha. Ucwaningo oluningi lukhombisa ukuthi i-0.7-1 gram ngephawundi ngalinye (1.6-2.2 amagremu kg ngayinye) yesisindo esinciphile sanele.

Amaprotheni ngesikhathi sokukhulelwa

Ngesikhathi sokukhulelwa, umzimba udinga amaprotheni amaningi ekukhuleni kwezicubu nokukhula. Amaprotheni azuzisa bobabili umama nengane.

Ababhali besifundo esisodwa basikisela ukuthi abantu badla amagremu angu-0.55-0.69 ngekhilogremu ngalinye (1.2-1.52 amagremu ngekg) ngayinye yamaprotheni nsuku zonke ngesikhathi sokukhulelwa ().

Kokunye, ochwepheshe bancoma ukuthi kudliwe u-0.55 amagremu ngephawundi (1.1 amagremu ngekg) ngayinye yamaprotheni ngosuku ngesikhathi sokukhulelwa (17).

Isibonelelo esinconywayo sansuku zonke samaprotheni ngesikhathi sokuncelisa ngu-0.59 amagremu ngekhilogremu (1.3 amagremu ngekg) ngosuku, kanye no-25 amagremu angeziwe (18).

Imithombo yokudla iyindlela ekahle yokuthola noma yisiphi isakhamzimba. Imithombo emihle ifaka phakathi:

• ubhontshisi, uphizi, nodali
• amaqanda
• inyama enciphile
• imikhiqizo yobisi
• amantongomane nembewu
• tofu

Izinhlanzi nokudla kwasolwandle nakho kuyimithombo emihle. Ngesikhathi sokukhulelwa kanye ne-lactation, khetha izinhlanzi eziphansi kwe-mercury futhi eziphezulu kuma-omega-3 fatty acids, njenge-salmon, ama-sardine nama-anchovies.

Kodwa-ke, qaphela ukugwema lezo ezingaba ne-mercury ephezulu, njenge-shark, i-swordfish, i-tilefish, ne-king mackerel ().

Okufanelekile, kufanele uthole wonke amaprotheni akho emithonjeni yokudla. Kwezinye izimo, umhlinzeki wakho wezokunakekelwa kwempilo angancoma ama-supplements. Kodwa-ke, ayikho imihlahlandlela yokwengeza ngamaprotheni ngesikhathi sokukhulelwa.

Ezinye izimo ezingakhuphula izidingo zamaprotheni

Kungakhathalekile izinhloso zemisipha nezomzimba, labo abasebenza ngokomzimba badinga amaprotheni amaningi kunalawo ahlala phansi.

Uma umsebenzi wakho uphoqa umzimba noma uhamba kakhulu, ugijima, ubhukuda, noma wenza noma iluphi uhlobo lokuvivinya umzimba, udinga ukudla amaprotheni amaningi.

Abasubathi abakhuthazelayo badinga nenani elikhulu lamaprotheni - cishe u-0.5-0.65 amagremu ngephawundi ngalinye (1.2-1.4 amagremu ngekhilogremu ngayinye) yesisindo somzimba (,).

Abantu abadala asebekhulise kakhulu izidingo zamaprotheni futhi - kuze kufike ku-50% ngaphezulu kune-DRI, noma cishe u-0.45-0.6 amagremu ngekhilogremu elilodwa (1-1.3 amagremu ngekg) yesisindo somzimba (, 24).

Lokhu kungasiza ukuvimbela i-osteoporosis ne-sarcopenia, zombili okuyizinkinga ezinkulu kubantu abadala asebekhulile.

Abantu abalulama ekulimaleni nabo bangadinga amaprotheni amaningi ().

Abantu abakhuthele ngokomzimba, kanye nabantu abadala asebekhulile nalabo abalulama ekulimaleni, bakhulise kakhulu izidingo zamaprotheni.

Ngabe amaprotheni anayo imiphumela emibi yezempilo?

Amaprotheni asolwa ngokungafanele ngezinkinga eziningi zezempilo.

Abanye abantu bakholelwa ukuthi ukudla amaprotheni okuphezulu kungadala ukulimala kwezinso kanye ne-osteoporosis, kepha isayensi ayizisekeli lezi zimangalo.

Yize ukuvinjelwa kwamaprotheni kusiza kubantu abanezinkinga zezinso esezikhona, abukho ubufakazi bokuthi amaprotheni angadala ukulimala kwezinso kubantu abaphilile (,).

Eqinisweni, ukudla amaprotheni okuphezulu kunganciphisa umfutho wegazi futhi kusize ekulweni nesifo sikashukela, okuyizimbangela ezimbili eziyingozi zesifo sezinso (,).

Noma imiphi imiphumela ecatshangelwayo eyingozi yamaprotheni ekusebenzeni kwezinso idlulwa yimiphumela yayo emihle kulezi zici eziyingozi.

Abanye abantu bathi amaprotheni amaningi angaholela ekuthambekeleni kwamathambo, kepha ucwaningo lukhombisa ukuthi lungasivimbela lesi simo (,).

Kukonke, abukho ubufakazi bokuthi ukudla amaprotheni okuphezulu okunengqondo kunemiphumela emibi kubantu abaphilile abazama ukwandisa impilo yabo.

Amaprotheni awanayo imiphumela emibi ekusebenzeni kwezinso kubantu abaphilile, futhi ucwaningo lukhombisa ukuthi kuholela ekuthuthukisweni kwethambo.

Ungawathola kanjani amaprotheni anele ekudleni kwakho

Imithombo engcono kakhulu yamaprotheni yinyama, inhlanzi, amaqanda, nemikhiqizo yobisi, njengoba inawo wonke ama-amino acid abalulekile adingwa ngumzimba wakho.

Ezinye izitshalo ziphakeme kakhulu ngamaprotheni, njenge-quinoa, imidumba namantongomane.

Kodwa-ke, iningi labantu ngokuvamile alidingi ukulandelela ukudla kwabo kwamaprotheni.

Uma uphilile futhi uzama ukuhlala unjalo, ukumane udle imithombo yamaprotheni esezingeni eliphakeme nokudla kwakho okuningi, kanye nokudla kwezitshalo okunomsoco, kufanele kulethe ukudla kwakho ebangeni elilungile.

Kusho ukuthini ngempela ukuthi "amagremu amaprotheni"

Le yindawo ejwayelekile yokungaqondi kahle.

Kwezesayensi yokudla okunomsoco, "amagremu wamaprotheni" abhekise kwinani lamagremu we-macronutrient protein, hhayi inani lamagremu wokudla okuqukethe amaprotheni njengenyama noma amaqanda.

Inyama yenkomo engu-8-ounce isisindo samagremu angama-226 kepha iqukethe kuphela amagremu ayi-61 wamaprotheni. Ngokufanayo, iqanda elikhulu linesisindo esingu-46 amagremu kepha lipakisha kuphela amagremu ayi-6 wamaprotheni.

Kuthiwani ngomuntu ojwayelekile?

Uma unesisindo esinempilo, ungaphakamisi izinsimbi, futhi ungazivocavoci kakhulu, uhlose u-0.36-0.6 amagremu ngephawundi ngalinye (0.8-1.3 gram ngekhilogremu) ukulinganisela okunengqondo.

Lokhu kufinyelela ku:

• 56-91 amagremu ngosuku kowesilisa ojwayelekile
• 46-75 amagremu ngosuku kowesifazane ojwayelekile

Noma kunjalo, uma kubhekwa ukuthi abukho ubufakazi bokulimala nobufakazi obubalulekile benzuzo, kungenzeka ukuthi kube ngcono kubantu abaningi ukuthi benze iphutha lokudla amaprotheni amaningi kunokuba kuncane.