Ingabe Amaprotheni Aningi Kakhulu Ayingozi Empilweni Yakho?

-Delile

• Ukubaluleka KwamaProtheni
• Amaprotheni Awabangeli I-Osteoporosis
• Ukudla kwamaphrotheni nokulimala kwezinso
• Ukudla Amaprotheni amaningi Kuyinto enhle
• Amaprotheni Angakanani Aningi Kakhulu?
• Okusemqoka

Izingozi okuthiwa zamaprotheni ziyisihloko esidumile.

Abanye bathi ukudla amaprotheni amaningi kunganciphisa i-calcium emathanjeni, kubangele ukukhumuzeka kwamathambo noma kubhubhise nezinso zakho.

Lo mbhalo ubheka ukuthi abukho yini ubufakazi bokuxhasa lezi zimangalo.

Ukubaluleka KwamaProtheni

Amaprotheni ayizakhi zokwakha zempilo futhi wonke amangqamuzana aphilayo awasebenzisela izinhloso zombili zesakhiwo nokusebenza.

Bangamaketanga amade ama-amino acid ahlanganiswe ndawonye njengobuhlalu entanjeni, abese eligoqwe aba ngomumo oyinkimbinkimbi.

Kunama-amino acid ayi-9 obalulekile okufanele uwadle ekudleni kwakho, kanye no-12 angabalulekile, umzimba wakho ongawakhiqiza kusuka kwamanye ama-molecule we-organic.

Ikhwalithi yomthombo wamaprotheni incike kuphrofayili yayo ye-amino acid. Imithombo yamaprotheni engcono kakhulu yokudla iqukethe wonke ama-amino acid abalulekile kuma-ratios afanele abantu.

Kulokhu, amaprotheni ezilwane angcono kunamaprotheni ezitshalo. Njengoba kunikezwe ukuthi izicubu zemisipha zezilwane ziyefana kakhulu nezabantu, lokhu kunengqondo ngokuphelele.

Izincomo eziyisisekelo zokudla kwamaprotheni zingama-0.36 amagremu wamaprotheni ngephawundi yesisindo somzimba (0.8 amagremu ngekg) nsuku zonke. Lokhu kuhumusha kube ngamagremu angama-56 wamaprotheni kumuntu ongamakhilogremu ayi-154 (70-kg) ngamanye ().

Lokhu kudla okuncane kunganele ukuvimbela ukushoda kwamaprotheni okuqondile. Noma kunjalo, ososayensi abaningi bakholelwa ukuthi akwanele ukuthuthukisa ukwakheka kwezempilo nokwakheka komzimba.

Abantu abasebenza ngokomzimba noma abaphakamisa izinsimbi badinga okuningi kakhulu kunalokho. Ubufakazi bukhombisa nokuthi abantu asebekhulile bangazuza ngokudla okuphezulu kwamaprotheni (,).

Ngemininingwane eningiliziwe yokuthi kufanele uthole amaprotheni amangaki ngosuku, bheka le ndatshana.

Amaprotheni yi-macronutrient ebalulekile. Yize ukudla okunconywayo kwansuku zonke kunganele ukuvimbela ukushoda, abanye ososayensi bakholelwa ukuthi akwanele ukukhulisa ukwakheka kwezempilo nokwakheka komzimba.

Amaprotheni Awabangeli I-Osteoporosis

Abanye abantu bakholelwa ukuthi ukudla amaprotheni okuphezulu kungasiza ekuthambekeleni kwamathambo.

Umbono uthi amaprotheni anyusa umthwalo we-asidi emzimbeni wakho, okwenza ukuthi umzimba ukhiphe i-calcium emathanjeni ukuze i-acid ().

Noma kunezifundo ezithile ezibonisa ukwanda kokukhishwa kwe-calcium yesikhashana, lo mphumela awuqhubeki esikhathini eside ().

Eqinisweni, izifundo zesikhathi eside aziwusekeli lo mbono. Kwisifundo esisodwa seviki elingu-9, ukufaka ama-carbohydrate ngenyama akuzange kuthinte ukukhishwa kwe-calcium futhi kuthuthukise amanye ama-hormone aziwa ukukhuthaza impilo yethambo, njenge-IGF-1 ().

Ukubuyekezwa okushicilelwe ngo-2017 kuphethe ngokuthi ukwanda kokudla kwamaprotheni hhayi ukulimaza amathambo. Uma kukhona, ubufakazi bukhomba ekudleni okuphezulu kwamaprotheni ngcono impilo yethambo ().

Ezinye izifundo eziningi zibonisa ukuthi ukudla amaprotheni okuphezulu kuyinto enhle uma kukhulunywa ngempilo yakho yethambo.

Isibonelo, kungathuthukisa ukuqina kwamathambo akho futhi kwehlise ubungozi bokuqhekeka. Iphinde inyuse i-IGF-1 nesisindo esinciphile, zombili ezaziwa ukukhuthaza impilo yethambo (,,,).

Kunezinye izindlela eziningi zokudla okunempilo ezingasiza. Uma ufuna ukufunda kabanzi, bheka lo mbhalo ngezindlela eziyi-10 zemvelo zokwakha amathambo aphilile.

Ucwaningo lwesikhathi eside lubonisa ukuthi ukudla amaprotheni okuphezulu kungathuthukisa impilo yakho yethambo. Akubangeli i-osteoporosis.

Ukudla kwamaphrotheni nokulimala kwezinso

Izinso yizitho eziphawulekayo ezihlunga imfucumfucu yemfucuza, izakhi zomzimba ezedlulele neziphuzo ezivela egazini, zikhiqiza umchamo.

Abanye bathi izinso zakho kudingeka zisebenze kanzima ukusula ama-metabolites wamaprotheni emzimbeni wakho, okuholele ekwandeni kobunzima ezinso.

Ukungeza amanye amaprotheni ekudleni kwakho kungakhuphula umthwalo wabo wokusebenza kancane, kepha lokhu kwanda akubalulekile kangako uma kuqhathaniswa nomsebenzi omningi izinso zakho esezikwenzile.

Cishe ama-20% egazi inhliziyo yakho impompa emzimbeni wakho liya ezinso. Kumuntu omdala, izinso zingase zihlunge cishe amalitha angu-180 egazi nsuku zonke.

Ukudla kakhulu amaprotheni kungadala ukulimala kubantu abanezifo zezinso ezitholakele, kepha okufanayo akusebenzi kubantu abanezinso ezinempilo (,,).

Izici ezimbili eziyingozi zokuhluleka kwezinso ingcindezi ephezulu yegazi (umfutho wegazi ophakeme) nesifo sikashukela. Ukudla okuphezulu kwamaprotheni kuzuzisa bobabili (,,,).

Sengiphetha, abukho ubufakazi bokuthi ukudla amaprotheni okuphezulu kulimaza ukusebenza kwezinso kubantu abangenaso isifo sezinso.

Ngokuphambene nalokho, inezinzuzo eziningi zezempilo futhi ingakusiza nokuthi wehlise isisindo ().

Ukudla okuphezulu kwamaprotheni kukhonjisiwe ukusheshisa ukulimala kwezinso kubantu abanesifo sezinso. Kodwa-ke, ukudla okuphezulu kwamaprotheni akuphazamisi ukusebenza kwezinso kubantu abaphilile.

Ukudla Amaprotheni amaningi Kuyinto enhle

Kunezinzuzo eziningi ezihambisana nokudla okuphezulu kwamaprotheni.

• Isisindo semisipha: Inani elanele lamaprotheni linomthelela omuhle kwimisipha futhi kubalulekile ukuvimbela ukulahleka kwemisipha ekudleni okunqunyelwe ikhalori ().
• Ukusetshenziswa kwamandla: Ucwaningo lukhombisa ukuthi amaprotheni akhulisa ukusetshenziswa kwamandla ngaphezu kwanoma iyiphi enye i-macronutrient (,).
• Ukusutha: Amaprotheni akugcina ugcwele isikhathi eside. Ukwanda kokudla kwamaprotheni kungaholela ekwehlisweni kokudla kwekhalori nokuncipha kwesisindo ().
• Ingozi ephansi yokukhuluphala: Ukufaka ama-carbs namafutha ngamaphrotheni kungakuvikela ekukhuluphaleni ().

Sekukonke, ukudla amaprotheni okuphezulu kunenzuzo empilweni yakho, ikakhulukazi ekugcineni imisipha nokulahlekelwa isisindo.

Kunezinzuzo eziningi ekudleni okuphezulu kwamaprotheni, njengokunciphisa umzimba, ukukhuphuka kwesisindo esinomzimba kanye nengozi ephansi yokukhuluphala.

Amaprotheni Angakanani Aningi Kakhulu?

Umzimba uhlala ugeleza njalo, wephula njalo futhi wakhe izicubu zawo.

Ngaphansi kwezimo ezithile, isidingo sethu samaprotheni singakhula. Lokhu kufaka phakathi izikhathi zokugula noma umsebenzi owandisiwe womzimba.

Sidinga ukusebenzisa amaprotheni anele ukuze lezi zinqubo zenzeke.

Kodwa-ke, uma sidla ngaphezu kwalokho esikudingayo, amaprotheni amaningi azokwehliswa futhi asetshenziselwe amandla.

Noma ukudla amaprotheni okuphezulu kunempilo futhi kuphephile, ukudla amaprotheni amaningi akuyona into engokwemvelo futhi kungadala ingozi. Abantu bendabuko bathola iningi lama-calories abo emafutheni noma kuma-carbs, hhayi amaprotheni.

Empeleni ukuthi amaprotheni ayingozi kangakanani akucaci futhi kungenzeka kuyehluka phakathi kwabantu.

Ucwaningo olulodwa emadodeni aphilile, aqeqesha amandla akhombise ukuthi ukudla cishe u-1.4 amagremu ngekhilogremu ngalinye lesisindo somzimba (ama-3 amagremu ngekhilogremu) nsuku zonke unyaka bekungekho nemiphumela emibi yezempilo ().

Ngisho nokudla amagremu ama-2 wamaprotheni ngekhilogremu ngalinye lesisindo somzimba (ama-4.4 amagremu ngekg ngayinye) izinyanga ezimbili akuvelanga kubanga imiphumela emibi ().

Kepha khumbula ukuthi abantu abakhuthele ngokomzimba, ikakhulukazi abagijimi abanamandla noma abakhi bomzimba, badinga amaprotheni amaningi kunabantu abangasebenzi kangako.

Ukudla kakhulu amaprotheni akunampilo. Akukacaci ukuthi yiliphi iprotheni elisezingeni lokudla eliyingozi. Cishe kuya ngomuntu.

Okusemqoka

Ekupheleni kosuku, abukho ubufakazi bokuthi ukudla amaprotheni ngamanani aphezulu kakhulu kubanga ukulimala kubantu abaphilile. Ngokuphambene nalokho, ubufakazi obuningi bubonisa izinzuzo.

Kodwa-ke, uma unesifo sezinso, kufanele ulandele izeluleko zikadokotela wakho futhi ubeke umkhawulo ekudleni kwakho kwamaprotheni.

Kepha kuningi labantu, asikho isizathu sokukhathazeka ngenani eliqondile lamagremu wamaprotheni ekudleni kwakho.

Uma ulandela ukudla okunomsoco okuqukethe inyama eningi, inhlanzi, ubisi noma ukudla kwezitshalo ezinamaprotheni amaningi, ukudla kwakho amaprotheni kufanele kube kuhla oluphephile nolunempilo.