Umhlahlandlela ophelele wokudla okuphansi kwamaprotheni

-Delile

• Kuyini Ukudla Okunamaphrotheni Amancane?
• Izinzuzo Zezempilo Zokudla Okunamaprotheni Amancane
• Imiphumela emibi engaba khona
• Ukudla Okudliwayo
• Ukudla Okunempilo Okunamaphrotheni Okufanele Kukufake
• Ukudla Okufanele Kugwenywe
• Ukudla Okunamaphrotheni Amakhulu Ukunciphisa noma Ukugwema
• Imenyu Yesampula Yezinsuku Ezi-3
• Usuku 1
• Usuku 2
• Usuku 3
• Ingabe Kufanele Uzame Ukudla Okunamaphrotheni Amancane?

Ukudla okunamaprotheni amancane kuvame ukunconywa ukusiza ukuphatha izimo ezithile zezempilo.

Ukukhubazeka kwesibindi, isifo sezinso noma ukuphazamiseka okuphazamisa amaprotheni metabolism ezinye zezimo ezivame kakhulu ezingadinga ukudla okunamaprotheni amancane.

Eminyakeni yamuva nje, olunye ucwaningo luye lwathola nokuthi izidlo ezinamaprotheni amancane zinganweba isikhathi eside futhi zinikeze ukuvikelwa ezifweni ezingamahlalakhona.

Lo mbhalo ubheka ubuhle nobubi bokudla okunamaprotheni amancane nokuthi kufanele yini uqale ukunciphisa ukudla kwakho kwamaprotheni.

Kuyini Ukudla Okunamaphrotheni Amancane?

Ukudla okunamaprotheni amancane kudinga ukuthi ulinganisele inani lamaprotheni owadlayo, ngokujwayelekile ukuze enze u-4-8% wama-calories akho ansuku zonke.

Lokhu kuhumushela kokunye phakathi kwama-20-50 amagremu wamaprotheni ngosuku, kuya ngokuthi mangaki amakhalori owadlayo.

Ukuqhathanisa, umuntu ojwayelekile uvame ukunconywa ukuthi athole okungenani ama-10-15% ama-calories akhe ansuku zonke kusuka kumaprotheni. Leli nani lingakhuphuka kubasubathi, abantu abadala kanye nalabo abanezinkinga ezithile zempilo ().

Amaprotheni abalulekile empilweni, kepha ukunciphisa amaprotheni angaba ukwelashwa kubantu abanezimo ezithile.

Ikakhulu, ukudla okune-protein ephansi kungazuzisa labo abanezinso noma ukusebenza kwesibindi okunciphile.

Kungabuye kudingeke kulabo abanezinkinga ezithinta amaprotheni metabolism, njenge-homocystinuria ne-phenylketonuria.

Kodwa-ke, ukudla ukudla okunamaprotheni amancane kudinga ukuhlela ngokucophelela ukuvimbela izingqinamba zezempilo kanye nokushoda kokudla okunempilo.

Ngokwengeziwe, kunezinye izingozi nezithiyo ezingaba khona okufanele uzicabangele ngaphambi kokuqala ukudla okunamaprotheni amancane.

Isifinyezo Ukudla okunamaprotheni amancane ngokuvamile kunciphisa ukungeniswa kwamaprotheni okwenza u-4-8% wama-calories akho ansuku zonke. Kungaba lusizo kulabo abanezimo ezithile zempilo, kepha kukhona nezingozi ezithile okufanele bazicabangele.

Izinzuzo Zezempilo Zokudla Okunamaprotheni Amancane

Izinzuzo zokudla okunamaprotheni aphansi ikakhulu zisebenza kubantu abanezimo ezithile noma izifo ezithile, kunalabo abanempilo ejwayelekile.

Amaprotheni amaningi ngokweqile ehlulwa yisibindi, akhiqize umkhiqizo odoti obizwa nge-urea, okhishwa yizinso ().

Ukwehla kokudla kwamaprotheni kunganciphisa umthwalo womsebenzi wesibindi nezinso, okungaba wusizo kubantu abanesifo sesibindi noma ukusebenza kwezinso okungasebenzi kahle.

Lokhu kusiza ukuthuthukisa amaprotheni metabolism futhi kuvimbele i-urea eyengeziwe egazini.

Ukuba namazinga aphezulu e-urea egazini kubangela izimpawu ezinjengokukhathala, ukwehla kwesifiso sokudla, ukwehla kwesisindo kanye nezinguquko esimweni sengqondo ().

Kungabuye kuhlotshaniswe nengozi ephezulu yohlobo lwesifo sikashukela nokufa kulabo abanesifo senhliziyo (,,).

Ukunciphisa ukudla kwamaprotheni kuyadingeka nakulabo abanezinkinga zofuzo ezithinta amaprotheni metabolism, njenge-homocystinuria ne-phenylketonuria.

Lokhu kuphazamiseka kuphazamisa ukuwohloka kwama-amino acid athile, ngakho-ke ukunciphisa amaprotheni angadla kungasiza ekunciphiseni izimpawu (,).

Olunye ucwaningo luye lwathola nokuthi izidlo ezinamaprotheni aphansi zingahlotshaniswa nezinzuzo eziningana zezempilo kubantu bonke.

Ngokuya kokunye ukubuyekezwa, ukutholwa kwamaprotheni okuvinjelwe kubantu abadala abaneminyaka yobudala obuphakathi kwakuhlotshaniswa nokwanda kwesikhathi sokuphila kanye nezingozi ezincishisiwe zezimo ezingalapheki njengomdlavuza, isifo senhliziyo nesifo sikashukela ().

Kodwa-ke, kusadingeka izifundo eziningi ukuhlola izinzuzo ezingaba khona zesikhathi eside zokuvinjelwa kwamaprotheni kubantu abadala abanempilo.

Isifinyezo Ukunciphisa ukudla kwamaprotheni kungasiza kulabo abanezimo ezinjengezifo zesibindi nezinso, i-phenylketonuria ne-homocystinuria. Ukubuyekezwa okunye kubike nokuthi kungakhuphula impilo ende futhi kunciphise ubungozi besifo esingelapheki.

Imiphumela emibi engaba khona

Amaprotheni yisakhi somzimba esibalulekile ekukhuleni nasekuthuthukisweni.

Umzimba wakho uyisebenzisela ukwakha isisekelo semisipha yakho, isikhumba namathambo, ukhiqize ama-enzyme abalulekile namahomoni, futhi wakhe futhi ulungise izicubu ().

Ucwaningo lukhombisa ukuthi ukushoda kwamaprotheni kungaba nemiphumela emibi empilweni, kufaka phakathi ukungasebenzi komzimba, ukulahleka kwemisipha nokuncipha kokukhula ezinganeni (,,).

Ezinye izimpawu zokushoda kwamaprotheni zihlanganisa ukuvuvukala, i-anemia, isifo sesibindi esinamafutha, ukulahleka kwezinwele nokuncipha kwamathambo (,,).

Ngaphandle kwezingozi zezempilo ezingaba khona, ukunciphisa amaprotheni owadlayo kungaba yinselele enkulu.

Ukulandela nje ukudla okunamaprotheni aphansi kuthatha ubuciko obuthile, futhi kudinga ukuhlela ngokucophelela ukuqinisekisa ukuthi uhlangabezana nezinye izidingo zakho zokudla okunempilo.

Lokhu kungenxa yokuthi ukudla okunamaprotheni amaningi kunikezela ngenani elihle lama-calories nezakhi zokhiye eziyinhloko.

Isibonelo, inyama yenkomo icebile kumavithamini B, i-iron ne-zinc, kanti ubhontshisi ungumthombo omuhle we-magnesium, i-phosphorus ne-potassium (16, 17).

Uma ulandela ukudla okunamaprotheni amancane, kubalulekile ukuthi uqinisekise ukuthi uthola lezi zakhi zomzimba kweminye imithombo ukuvimbela ukuswela kwezakhi.

Kodwa-ke, ngenxa yezingozi zayo ezingaba khona nezingozi zezempilo, ukudla okune-protein ephansi akucebisi ngaphandle kokuthi unenkinga ethile yezempilo futhi ungaphansi kokuqondisa kwezokwelapha okuqondile.

Isifinyezo Ukushoda kwamaphrotheni kungadala ukungasebenzi kahle komzimba, ukulahleka kwemisipha nokuncipha kokukhula. Kungaba yinselele futhi ukunciphisa ukuphuza amaprotheni futhi kudinga ukuhlela ngokucophelela ukuhlangabezana nezidingo zakho zokudla okunempilo.

Ukudla Okudliwayo

Kokudla okuningi, ukudla kuvame ukugxila kokudla okunama-protein amaningi njengenyama noma amaprotheni asezitshalweni.

Kodwa-ke, ekudleni okunamaprotheni amancane, ukudla kwakho kufanele kugxile ezingxenyeni ezinamaprotheni aphansi ekudleni, okufana nezinhlamvu, imifino noma izithelo.

Usengafaka amaprotheni enyama kanye nezitshalo ekudleni kwakho, kepha kufanele uwasebenzise njengezitsha eziseceleni bese uwadla ngamanani amancane.

Kungase kudingeke nokuthi uqoqe ukudla kwakho okunempilo, okunganikeza ama-calories amaningi ukukusiza uhlangabezane nezidingo zakho zansuku zonke.

Ukudla Okunempilo Okunamaphrotheni Okufanele Kukufake

• Izithelo: Ama-apula, ubhanana, amapheya, amapentshisi, amajikijolo, izithelo zomvini, njll.
• Imifino: Utamatisi, i-asparagus, upelepele, i-broccoli, imifino enamaqabunga, njll.
• Izinhlamvu: Ilayisi, i-oats, isinkwa, ipasta, ibhali, njll.
• Amafutha aphilile: Kufaka ukwatapheya, uwoyela womnqumo namafutha kakhukhunathi

Isifinyezo Ekudleni okunamaprotheni amancane, kufanele udle izithelo eziningi, imifino, okusanhlamvu namafutha anempilo nokudla okuncane okunamaprotheni amaningi.

Ukudla Okufanele Kugwenywe

Amaprotheni aseyingxenye edingekayo yokudla, noma ngabe udla ukudla okunamaprotheni amancane. Ngakho-ke ungayigweme ngokuphelele.

Kodwa-ke, uma udla ukudla okunamaprotheni amancane, kufanele usebenzise ukudla okunamaprotheni amaningi njengemikhiqizo yezilwane namaprotheni asekelwe ezitshalweni ngokulinganisela.

Ukuze wenze lokhu, nyusa ukudla kwakho okunempilo, okunama-protein amancane njengezithelo nemifino. Ngasikhathi sinye, kungadingeka ukuthi ulinganise ubukhulu bamaphrotheni wakho wokuphaka.

Isibonelo, ukuphakwa kwenkukhu imvamisa kungama-ounces amane (113 amagremu).

Kodwa-ke, ekudleni okuneprotheni ephansi, kungadingeka ukuthi usike lelo nani ngesigamu bese unamathela ku-2-ounce (57-gram) ekhonza ukugcina iprotheni yakho ingangeni.

Ukudla Okunamaphrotheni Amakhulu Ukunciphisa noma Ukugwema

• Inyama efana nenkukhu, ikalikuni, inyama yenkomo nengulube
• Izinhlanzi nezimbaza
• Amaqanda
• Imidumba, kubalwa ubhontshisi, uphizi kanye nodali
• Imikhiqizo yobisi efana nobisi, ushizi kanye neyogathi
• Imikhiqizo ye-Soy efana ne-tofu, i-tempeh ne-natto
• Amantongomane afana nama-walnuts, ama-alimondi nama-pistachios
• Imbewu efana nembewu ye-chia, ifilakisi nembewu ye-hemp

Isifinyezo Uma udla ukudla okunamaprotheni amancane, nciphisa ukudla okunamaprotheni amaningi njengenyama, inhlanzi, amaqanda, imidumba, imikhiqizo yobisi, isoya, amantongomane nembewu. Ngasikhathi sinye, yandisa ukudla kwakho okunempilo okunama-protein amancane njengezithelo nemifino.

Imenyu Yesampula Yezinsuku Ezi-3

Nayi imenyu yesampula yezinsuku ezintathu ukuze uqalise.

Usuku 1

• Ukudla kwasekuseni: Iqanda elilodwa elibilisiwe elinama-pancake ama-2 wesinamoni.
• Umthamo: I-apula eli-1 eliphakathi ne-1 tbsp (16 amagremu) ibhotela lamantongomane.
• Isidlo sasemini: 1 inkomishi (140 amagremu) i-spaghetti esiphekiwe nge-Bolognese yemifino kanye ne-1/2 inkomishi (67 amagremu) i-asparagus egosiwe.
• Umthamo: 1 inkomishi (76 amagremu) ama-strawberry ane-ounce elilodwa (28 amagremu) ushokoledi omnyama.
• Isidlo sakusihlwa: Ukugoqwa kweTortilla nge-ounce elilodwa (28 amagremu) i-tuna ekheniwe kanye ne-1/2 ukwatapheya. Gcoba ngotamatisi, ulethisi no-anyanisi.
• Umthamo: 1 inkomishi (148 amagremu) ama-blueberries afriziwe.

Usuku 2

• Ukudla kwasekuseni: 1 inkomishi (28 amagremu) okusanhlamvu ngenkomishi ye-1/2 (119 ml) yobisi lwe-alimondi ne-orange eyodwa enkulu.
• Umthamo: Ibhanana elilodwa eliphakathi.
• Isidlo sasemini: Isemishi eline-ounce elilodwa (28 amagremu) lihambisa inyama kanye ne-1/2 inkomishi (55 amagremu) ubhontshisi oluhlaza. Gcoba nge ulethisi, utamatisi nemayonnaise.
• Umthamo: Abaqhekezi abangu-5 abane-ounce elilodwa (28 amagremu) ushizi we-cheddar.
• Isidlo sakusihlwa: Ama-ounces ama-2 (ama-57 amagremu) yenkukhu eyosiwe ngenkomishi engu-1/2 (90 amagremu) irayisi elimhlophe eliphekiwe kanye ne-1/2 inkomishi (78 gram) i-broccoli eshubile.
• Umthamo: 1 inkomishi (245 amagremu) yogurt kakhukhunathi ne-1/2 indebe (72 amagremu) amajikijolo amnyama.

Usuku 3

• Ukudla kwasekuseni: Izilayi ezi-2 zokugcoba nge-1 ounce (28 amagremu) ushizi kakhilimu kanye ne-aphula elilodwa eliphakathi.
• Umthamo: 1 inkomishi (151 amagremu) amagilebhisi afriziwe.
• Isidlo sasemini: Ukholifulawa burger kanye no-1 amazambane amancane abhakiwe afakwe isipuni esingu-1 (14 amagremu) kawoyela womnqumo.
• Umthamo: 1/2 indebe (70 amagremu) izaqathe zezingane ezinezipuni ezimbili (30 amagremu) i-guacamole.
• Isidlo sakusihlwa: Isaladi yamaGrikhi enezinkomishi ezi-2 (amagremu angama-60) isipinashi ne-ounce elilodwa (28 amagremu) i-feta cheese. Faka ukhukhamba, utamatisi, iminqumo no-anyanisi ukunambitha, ngaphezulu nge-1 tbsp (14 amagremu) kawoyela womnqumo. Khonza ngesinkwa se-pita esingu-1.
• Umthamo: 3 izinkomishi popcorn popped.

Ingabe Kufanele Uzame Ukudla Okunamaphrotheni Amancane?

Uma uphila ngesimo esithinta isibindi sakho noma izinso zakho noma uphazamise umzimba we-protein, kungadingeka ukudla okune-protein ephansi ukusiza ukunciphisa izimpawu zakho.

Kodwa-ke, kubantu abaphilile, kunobufakazi obulinganiselwe bokuthi bunezinzuzo zezempilo.

Futhi, ukudla okune-protein ephansi kudinga ukuhlelwa ngokucophelela ukunciphisa ubungozi bezempilo kanye nokuntuleka kokudla okunempilo. Kufanele kwenziwe kuphela ngaphansi kokuqondisa kwezokwelapha.

Kubalulekile ukubonisana nodokotela noma isazi sokudla ngaphambi kokuqala ukudla okunamaprotheni amancane. Abagcini nje ngokusiza ekunqumeni ukuthi ngabe kuyindlela enhle yini kuwe, kodwa futhi bangakunikeza nokuholwa ukuze uqinisekise ukuthi ukudla kwakho kusenempilo futhi kuhlelekile.