Izimpawu Nezimpawu Zokushoda Kwamaprotheni

-Delile

• Kuyini Ukushoda Kwamaprotheni?
• 1. I-Edema
• 2. Isibindi Esinamafutha
• 3. Izinkinga Zesikhumba, Sezinwele Nezipikili
• 4. Ukulahleka Kwemisipha Mass
• 5. Ingozi enkulu yokuqhekeka kwamathambo
• 6. Ukukhula Okumile Ezinganeni
• 7. Ukwanda Kobukhulu Bamagciwane
• 8. Ukudla Okukhulu nokudla Kwekhalori
• Ngabe Udinga Amaprotheni Mangaki?
• Okusemqoka

Zimbalwa izakhamzimba ezibaluleke njengamaprotheni.

Amaprotheni yisakhiwo semisipha yakho, isikhumba, ama-enzyme namahomoni, futhi adlala indima ebalulekile kuzo zonke izicubu zomzimba.

Ukudla okuningi kunamaprotheni athile. Ngenxa yalokho, ukuntuleka kwamaprotheni kwangempela akuvamile emazweni athuthukile. Noma kunjalo, abanye abantu basengaba sengozini.

Ukushoda kuholela ezinkingeni ezahlukahlukene zezempilo, ngenkathi ukudla amaprotheni amancane nakho kungakhathaza, ngoba kungadala ushintsho olucashile emzimbeni wakho ngokuhamba kwesikhathi.

Lo mbhalo ubala izimpawu eziyi-8 zokudla noma ukushoda kwamaprotheni aphansi.

Kuyini Ukushoda Kwamaprotheni?

Ukushoda kwamaphrotheni kulapho ukudla kwakho kungakwazi ukuhlangabezana nezidingo zomzimba wakho.

Balinganiselwa ezigidini eziyinkulungwane abantu emhlabeni wonke abahlupheka ngenxa yokungeneli amaprotheni ().

Inkinga inzima kakhulu eCentral Africa naseNingizimu Asia, lapho kufika ku-30% wezingane ezithola amaprotheni amancane kakhulu ekudleni kwazo ().

Abantu abathile emazweni athuthukile nabo basengozini. Lokhu kufaka phakathi abantu abalandela ukudla okungalingani, kanye nabantu asebekhulile abahleliwe neziguli ezibhedlela (,).

Yize ukushoda kwamaprotheni kweqiniso kungavamile ezweni laseNtshonalanga, abanye abantu bathola amanani aphansi kakhulu ekudleni kwabo.

Amaprotheni amancane kakhulu angadala ushintsho ekwakhekeni komzimba okukhula isikhathi eside, njengokumoshwa kwemisipha.

Uhlobo olunzima kakhulu lokushoda kwamaprotheni lwaziwa njengekwashiorkor. Ngokuvamile kwenzeka ezinganeni emazweni asathuthuka lapho indlala nokudla okungalingani kuvamile.

Ukushoda kwamaphrotheni kungathinta cishe zonke izici zokusebenza komzimba. Ngenxa yalokho, kuhlotshaniswa nezimpawu eziningi.

Ezinye zalezi zimpawu zingaqala ukwenzeka noma ngabe ukuntuleka kwamaprotheni kukuncane. Kubhalwe ngezansi, kanye nezimpawu ezithile ze-kwashiorkor.

Isifinyezo: Ukushoda kwamaphrotheni kulapho abantu bengatholi inani elanele lamaprotheni ekudleni kwabo. I-Kwashiorkor, ifomu layo elibi kakhulu, ibonakala kakhulu ezinganeni emazweni asathuthuka.

1. I-Edema

I-Edema, ebonakala ngesikhumba esivuvukile nesikhukhumele, iyisifo esijwayelekile se-kwashiorkor.

Ososayensi bakholelwa ukuthi kubangelwa inani eliphansi le-serum albumin yomuntu, okuyiprotheni eningi kakhulu engxenyeni engamanzi yegazi, noma i-plasma yegazi ().

Omunye wemisebenzi ephambili ye-albhamuin ukugcina ingcindezi ye-oncotic - amandla adonsela uketshezi ekujikelezeni kwegazi. Ngale ndlela, i-albumin ivimbela uketshezi oluningi ngokweqile ekuqongeleleni kwezicubu noma kwezinye izingxenye zomzimba.

Ngenxa yokwehla kwamazinga we-serum albumin womuntu, ukushoda kakhulu kwamaprotheni kuholela ekucindezelekeni kwe-oncotic ephansi. Ngenxa yalokho, uketshezi luhlangana ezicutshini, kubangele ukuvuvukala.

Ngesizathu esifanayo, ukushoda kwamaprotheni kungaholela ekwakhekeni koketshezi ngaphakathi kwesisu. Isisu esiqunjile siyisici se-kwashiorkor.

Khumbula ukuthi i-edema iyisibonakaliso sokushoda kakhulu kwamaprotheni, okungenakwenzeka ukuthi kwenzeke emazweni athuthukile.

Isifinyezo: Izimpawu ezisemqoka ze-kwashiorkor yi-edema nesisu esivuvukile.

2. Isibindi Esinamafutha

Olunye uphawu olujwayelekile lwe-kwashiorkor yisibindi esinamafutha, noma ukuqongelela kwamafutha kumaseli wesibindi ().

Uma singelashwa, lesi sifo singakhula sibe yisifo esinamafutha sesibindi, sidale ukuvuvukala, isibazi sesibindi kanye nokwehluleka kwesibindi.

Isibindi esinamafutha yisimo esivamile kubantu abakhuluphele ngokweqile, kanye nalabo abadla utshwala obuningi (,).

Ukuthi kungani kwenzeka ezimweni zokushoda kwamaprotheni akucaci, kepha ucwaningo lukhombisa ukuthi ukuhlanganiswa okungalungile kwamaprotheni ahambisa amafutha, aziwa ngokuthi ama-lipoprotein, angafaka isandla kulesi simo ().

Isifinyezo: Isibindi esinamafutha singesinye sezimpawu zekwashiorkor ezinganeni. Ezimweni ezimbi kakhulu, kungaholela ekuhlulekeni kwesibindi.

3. Izinkinga Zesikhumba, Sezinwele Nezipikili

Ukushoda kwamaphrotheni kuvame ukushiya umaki wawo esikhunjeni, ezinweleni nasezipikili, okwenziwe kakhulu ngamaprotheni.

Isibonelo, i-kwashiorkor ezinganeni ihlukaniswa ngesikhumba esivulekile noma esiqhekezayo, ububomvu nezimagqabhagqabha zesikhumba esonakele (,).

Ukuncipha kwezinwele, umbala wezinwele osuphelile, ukulahleka kwezinwele (i-alopecia) nezipikili ezinamahloni nakho kuyizimpawu ezivamile (,).

Kodwa-ke, lezi zimpawu akunakwenzeka ukuthi zivele ngaphandle kokuthi unamaprotheni amakhulu.

Isifinyezo: Ukushoda kakhulu kwamaprotheni kungathinta isikhumba sakho, kubangele ukubomvu, isikhumba esingenamikhono kanye nokugcotshwa emzimbeni. Kungadala nezinzipho eziqhekekile nokulahleka kwezinwele.

4. Ukulahleka Kwemisipha Mass

Imisipha yakho iyichibi elikhulu lomzimba wakho lamaprotheni.

Lapho amaprotheni okudla eswele, umzimba uvame ukuthatha amaprotheni kusuka emisipheni yamathambo ukugcina izicubu ezibaluleke kakhulu nemisebenzi yomzimba. Ngenxa yalokhu, ukuntuleka kwamaprotheni kuholela ekuchithekeni kwemisipha ngokuhamba kwesikhathi.

Ngisho nokungalingani ngokwanele kwamaprotheni kungadala ukuncipha kwemisipha, ikakhulukazi kubantu asebekhulile.

Ucwaningo olulodwa emadodeni nakwabesifazane asebekhulile lwathola ukuthi ukulahleka kwemisipha kwakukukhulu phakathi kwalabo abadla inani eliphansi kakhulu lamaprotheni ().

Lokhu kuqinisekiswe ezinye izifundo ezibonisa ukuthi ukwanda kokudla kwamaprotheni kunganciphisa ukonakala kwemisipha okuza nokuguga ().

Isifinyezo: Amaprotheni abalulekile ekukhuleni nasekugcinweni kwemisipha. Ukulahleka kwesisindo semisipha kungenye yezimpawu zokuqala zokudla amaprotheni anganele.

5. Ingozi enkulu yokuqhekeka kwamathambo

Imisipha akuzona kuphela izicubu ezithinteka ekudleni okuphansi kwamaprotheni.

Amathambo akho nawo asengozini. Ukungawasebenzisi amaprotheni anele kungawenza buthaka amathambo akho futhi kwandise nengozi yokuphuka (,,).

Ucwaningo olulodwa kwabesifazane be-postmenopausal bathola ukuthi ukudla amaprotheni okuphezulu kuhlotshaniswa nengozi ephansi yokuphuka kwe-hip. Ukudla okuphezulu kakhulu kuxhunyaniswe nengozi encishisiwe engama-69%, futhi amaprotheni omthombo wezilwane abonakala enezinzuzo ezinkulu kakhulu ().

Olunye ucwaningo kwabesifazane be-postmenopausal abane-fractures yakamuva ye-hip lubonise ukuthi ukuthatha ama-gramu angama-20 wezithako zamaprotheni ngosuku ngosuku lwesigamu sonyaka kunciphise ukulahleka kwethambo ngo-2.3% ().

Isifinyezo: Amaprotheni asiza ukugcina amandla nokuqina kwamathambo. Ukudla okunganele kwamaprotheni kuye kwaxhunyaniswa nenani eliphansi lamaminerali wamathambo kanye nengozi eyengeziwe yokwaphuka.

6. Ukukhula Okumile Ezinganeni

Amaprotheni awasizi kuphela ukugcina imisipha namathambo, kodwa futhi kubalulekile ekukhuleni komzimba.

Ngakho-ke, ukuntula noma ukuntuleka kuyingozi ikakhulukazi ezinganeni ezinemizimba ekhulayo edinga ukunikezwa okungaguquki.

Eqinisweni, ukuqina kuyisibonakaliso esivame kakhulu sokungondleki kwengane. Ngo-2013, izingane ezilinganiselwa ezigidini eziyi-161 zahlushwa ukukhula okungagunci ().

Ucwaningo lwe-Observational lukhombisa ukuhlangana okuqinile phakathi kokudla okuphansi kwamaprotheni nokukhula okungakhubazekile (,).

Ukukhula okuminyene kungenye yezimpawu eziyinhloko ze-kwashiorkor ezinganeni ().

Isifinyezo: Ukudla amaprotheni okunganele kungabambezela noma kuvimbele ukukhula ezinganeni.

7. Ukwanda Kobukhulu Bamagciwane

Ukushoda kwamaprotheni nakho kungalimaza amasosha omzimba.

Ukukhubazeka komzimba kungakhuphula ubungozi noma ukuqina kwezifo, uphawu olujwayelekile lokushoda kakhulu kwamaprotheni (, 26).

Isibonelo, ucwaningo olulodwa kumagundane lubonise ukuthi ukulandela ukudla okune-2% kuphela yamaprotheni kuhlotshaniswa nokutheleleka okunzima kakhulu komkhuhlane, uma kuqhathaniswa nokudla okunikeza amaprotheni ayi-18% ().

Ngisho nokudla amaprotheni amancane kakhulu kungaphazamisa ukusebenza komzimba. Ucwaningo olulodwa oluncane kwabesifazane asebekhulile lukhombise ukulandela ukudla okunamaprotheni amancane amasonto ayisishiyagalolunye kunciphise kakhulu ukuphendula komzimba ().

Isifinyezo: Ukudla amaprotheni amancane kakhulu kungaphazamisa amandla omzimba wakho wokulwa nezifo, njengomkhuhlane ovamile.

8. Ukudla Okukhulu nokudla Kwekhalori

Yize inkanuko yokudla ingenye yezimpawu zokushoda kakhulu kwamaprotheni, okuphambene kubonakala kuyiqiniso ngezinhlobo ezinesimo sokuntuleka.

Lapho ukudla kwakho kwamaprotheni kunganele, umzimba wakho uzama ukubuyisa isimo sakho samaprotheni ngokwandisa isifiso sakho sokudla, ukukukhuthaza ukuthi uthole okuthile ongakudla (,).

Kepha ukusilela kwamaprotheni akuqhubeki ngokungenhloso isifiso sokudla, okungenani hhayi wonke umuntu. Kungakhuphula ngokukhetha ukuthanda kwabantu ukudla okunomsoco, okuvame ukuba neprotheyini ephezulu ().

Yize lokhu kungasiza impela ngezikhathi zokusweleka kokudla, inkinga ukuthi umphakathi wanamuhla unikeza ukufinyelela okungenamkhawulo kokudla okunomsoco, okunama-khalori amaningi.

Okuningi kwalokhu kudla okulula kunamaprotheni athile. Kodwa-ke, inani lamaprotheni kulokhu kudla imvamisa liphansi kakhulu uma kuqhathaniswa nenani lama-calories abawanikezayo.

Ngenxa yalokhu, ukudla amaprotheni amabi kungaholela ekukhuleni kwesisindo nokukhuluphala, umqondo owaziwa ngokuthi yi-protein leverage hypothesis ().

Akuzona zonke izifundo ezisekela i-hypothesis, kepha amaprotheni ngokusobala asutha kakhulu kunama-carbs namafutha (,).

Lokhu kuyingxenye yesizathu sokuthi ukwanda kokudla kwamaprotheni kunganciphisa ukudla kwekhalori jikelele futhi kukhuthaze ukwehla kwesisindo (,).

Uma uzizwa ulambile ngaso sonke isikhathi futhi unenkinga yokugcina ukudla kwakho kwekhalori kuhloliwe, zama ukufaka amaprotheni anciphile kukho konke ukudla.

Isifinyezo: Ukudla amaprotheni amancane kungakhuphula isifiso sokudla. Ngenkathi isifiso esikhulu sokudla sinenzuzo ngezikhathi zokushoda kokudla, singakhuthaza ukuzuza kwesisindo nokukhuluphala lapho ukudla kugcwele.

Ngabe Udinga Amaprotheni Mangaki?

Akuwona wonke umuntu onemfuneko efanayo yamaprotheni. Kuya ngezinto eziningi, kufaka phakathi isisindo somzimba, isisindo somzimba, ukuvivinya umzimba nobudala.

Ngokusobala, isisindo somzimba yisona sinqumo esibaluleke kakhulu sezidingo zamaprotheni. Ngenxa yalokhu, izincomo zivame ukwethulwa njengamagremu wephawundi ngalinye noma ikhilogremu yesisindo somzimba.

Isibonelelo sansuku zonke esinconyiwe (i-RDA) singu-0.4 amagremu wamaprotheni ngephawundi ngalinye lesisindo somzimba (0.8 amagremu ngekg). Ukulinganiswa kososayensi lokhu kufanele kube kwenele kubantu abaningi.

Lokhu kuhumusha kube ngamagremu angama-66 wamaprotheni ngosuku kumuntu omdala onesisindo esingamakhilogremu ayi-165 (75 kg).

Kubagijimi, i-American College of Sports Medicine incoma ukuthi kudliwe amaprotheni nsuku zonke kusuka ku-0.5 kuye ku-0.6 amagremu ngephawundi ngalinye lesisindo somzimba (1.2-1.4 amagremu ngekg), okufanele kwanele ukugcinwa kwemisipha nokubuyiselwa kokuqeqeshwa ().

Kodwa-ke, ososayensi abavumelani nokuthi yanele kangakanani. Isincomo sansuku zonke se-International Society of Sports Nutrition singama-0.9 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba (2 amagremu ngekg) kubasubathi ().

Njengabagijimi, abantu abadala asebekhulile babonakala nezidingo eziphakeme zamaprotheni.

Ngenkathi i-RDA njengamanje ifana nabantu abadala nabadala, ucwaningo lukhombisa ukuthi alubukelwa phansi futhi kufanele lukhushulwe lube ngama-0.5 kuye ku-0.7 amagremu ngekhilogremu ngalinye lesisindo somzimba (1.2-1.5 amagremu ngekg) kubantu asebekhulile (,).

Kalula nje, uma umdala noma usebenza ngokomzimba, izidingo zakho zamaprotheni zansuku zonke mhlawumbe ziphakeme kune-RDA yamanje engu-0.4 amagremu ngekhilogremu ngalinye lesisindo somzimba (0.8 amagremu ngekg).

Imithombo yamaprotheni ecebe kakhulu ibandakanya inhlanzi, inyama, amaqanda, imikhiqizo yobisi nemidumba.

Isifinyezo: I-RDA yamaprotheni ingu-0.4 amagremu ngephawundi ngalinye (0.8 amagremu ngekg ngayinye). Kodwa-ke, ucwaningo lukhombisa ukuthi izidingo zingaba nkulu kubasubathi nasebekhulile. Impela ingakanani enkulu indaba yempikiswano.

Okusemqoka

Amaprotheni atholakala yonke indawo emzimbeni wakho. Imisipha yakho, isikhumba, izinwele, amathambo negazi lakho kakhulu kwenziwa ngamaprotheni.

Ngalesi sizathu, ukuntuleka kwamaprotheni kunezimpawu ezahlukahlukene.

Ukushoda kakhulu kwamaprotheni kungadala ukuvuvukala, isibindi esinamafutha, ukonakala kwesikhumba, kwandise ukuqina kwezifo nokukhula okuncane ezinganeni.

Ngenkathi ukuntuleka kwangempela kungavamile emazweni athuthukile, ukudla okuphansi kungadala ukonakala kwemisipha futhi kwandise ingozi yokuphuka kwamathambo.

Obunye ubufakazi buze buveze nokuthi ukuthola amaprotheni amancane kakhulu kungakhuphula isifiso sokudla futhi kukhuthaze ukudla ngokweqile nokukhuluphala.

Ukuze ube nempilo enhle, qiniseka ukufaka ukudla okunothe amaprotheni kukho konke ukudla.