Kungani Ungafuna Ukuziba Isabelo Sansuku Zonke Esinconyiwe Samaphrotheni

-Delile

• Iyini Isibonelelo Sansuku zonke Esinconyiwe samaprotheni?
• Angakanani amaprotheni okufanele uwadle uma uqeqesha amandla?
• Kufanele udle amaprotheni amangakanani uma uzama ukunciphisa umzimba?
• Ingabe ikhona into efana nokudla amaprotheni amaningi?
• Buyekeza kwe-

Ngalesi sikhathi, uzwile ukuthi amaprotheni adlala indima ekuzuzeni imisipha. Okungahlali kucace njalo ukuthi ngabe ukudla okunama-protein amaningi kuyazuzisa kuwo wonke umuntu — noma abasubathi kuphela nabenza izinsimbi ezibucayi. Ucwaningo lwakamuva olushicilelwe ku Intuthuko kwezomsoco angase abe nempendulo.

Amaqembu amabili abantu, ikakhulukazi, abonakala ezuza ngokweqa isibonelelo samalanga onke samaphrotheni anconyiwe (RDA). (Okwengeziwe mayelana nokuthi kungakanani lokho, ngezansi.) Abacwaningi babheke izifundo ezikhona eziyi-18 ezaziqhathanisa abantu abadala abadla i-RDA yamaprotheni nabantu abadala abeqa isiqondiso. Bathole ukuthi esimweni ngasinye, abantu abaseqenjini eliphezulu lokusebenzisa amaprotheni banamathuba amaningi okuzuza noma ukubambelela kusisindo somzimba esithambile kunalabo abakwelinye iqembu le-RDA.

Ngaphambi koku-oda i-burger, kukhona i-caveat: Ukweqa i-RDA kubonakale kunenzuzo kuphela kubantu abaku-A) kunciphisa ukudla kwabo okuphelele kwekhalori noma i-B) kufaka phakathi ukuqeqeshwa kokumelana. Ngokuqondile, abacwaningi bathole ukuthi abantu ababekhawulela ama-calories abo babencane amathuba okuthi ulahlekelwe isisindo somzimba esinciphile uma bexosha i-RDA yamaprotheni, futhi abantu abebenza ukuqeqeshwa kokumelana namathuba amaningi okuthi inzuzo imisipha ethambile uma idlula i-RDA. Kodwa kubantu abebengawanciphisi ama-calories noma ukuqeqeshwa ukumelana, ukudubuleka ngokweqile kwe-RDA akwenzanga mehluko emcupheni wabo omncane.

Iyini Isibonelelo Sansuku zonke Esinconyiwe samaprotheni?

I-Institute of Medicine ibeka i-RDA yamaprotheni e-U.S, futhi njengamanje ikuma-0.8 amagremu ngekhilogremu lesisindo somzimba (cishe u-0.8 amagremu ngamakhilogremu angu-2.2). Lokho kusho ukuthi umuntu onesisindo esingamakhilogremu ayi-150 welulekwa ukuthi adle cishe ama-gramu angama-54 wamaprotheni ngosuku. I-National Institutes of Health ichaza i-RDA "njengezinga eliphakathi nosuku lokudla okwanele ukuhlangabezana nezidingo zomsoco cishe zabo bonke (amaphesenti angama-97-98) abantu abaphilile." Ngakho-ke ayethulwanga njengenani elifanele wonke umuntu, kepha umhlahlandlela ojwayelekile osuselwa kumuntu ophilile ojwayelekile.

Kulolu cwaningo lwakamuva, noma kunjalo, ababhali bocwaningo babhale ukuthi imiphumela yabo ikhombisa ukuthi "ngaphansi kwezimo ezicindezelayo njengokuvinjelwa kwamandla (i-ER) nokusebenza komzimba, i-RDA yamaprotheni kungenzeka ingasabi isincomo esifanele." (Okuhlobene: Ubani Okufanele Adle Ukudla Okunamaprotheni Aphezulu?)

Angakanani amaprotheni okufanele uwadle uma uqeqesha amandla?

Abaningi bezokudla ababhalisiwe sebevele baphakamisa umgomo wamaprotheni ngaphezu kwe-RDA kumakhasimende abo asebenzayo. "Ochwepheshe bezokudla ababhalisiwe bayazi ukuthi kunezincomo ezehlukene zamaprotheni asuselwa ezinhlotsheni ezahlukahlukene namazinga wokuvivinya umzimba," kusho uSusan Wilson, R.D.N., L.D.N., umongameli weKentucky Academy of Nutrition and Dietetics. "Kulabo abajwayele ukumelana noma baqeqeshe isisindo, isidingo singakhuphuka size sifike ku-1.7 gram ngekhilogremu lesisindo somzimba." Abanye ochwepheshe bezokudla beluleka amaklayenti angabadlali abakhulu ukuthi adle amagremu angu-2 ngekhilogremu ngayinye yesisindo somzimba ngesikhathi sokuqeqeshwa okujulile, uthi. Kepha ngisho onogwaja be-cardio badinga amaprotheni amaningi kunesincomo esimaphakathi. "Ngisho nokwenza uhlobo oluthile lokuvivinya umzimba kukhulisa isidingo samaprotheni," kusho uWilson. "Ngokujwayelekile, izincomo ziyi-1.0-1.2 amagremu ngekhilogremu ngayinye yomsebenzi okhanyayo kanye ne-1.5 yomsebenzi olinganiselayo, njengokuqeqeshwa kokumelana nesisindo esilula kanye nokuphindaphinda okuphezulu."

Kufanele udle amaprotheni amangakanani uma uzama ukunciphisa umzimba?

Ukubala inani elifanele lamaprotheni ngenkathi usika amakhalori kuyinkimbinkimbi kancane. "Ngokuvamile ngithanda ukuncoma ukuthi amaphesenti ayi-10 kuye kwangama-15 wamakholori asetshenzisiwe aqhamuka kumaprotheni omuntu ojwayelekile," kusho uWilson. Ziningi izinto ezidlala ekutheni mangaki amakhalori okufanele uwadle lapho uzama ukunciphisa isisindo, noma kunjalo, njengezinga lomsebenzi wakho nesikhathi ozama ngaso ukunciphisa umzimba ngaphakathi. UWilson uxwayisa ngokudlala nxazonke ngalezi zinombolo uma ungazi kahle ukondleka. "Ukuzulazula nge-metabolism yakho lapho ungazi ngempela ukuthi wenzani futhi hhayi ngaphansi kokuqondiswa uchwepheshe wezempilo onolwazi kungaba nemiphumela ethile engahlosiwe, hhayi nje ngenombolo esikalini sakho kodwa mhlawumbe nempilo yakho yonke. , "usho njalo. (Kuhlobene: Amaresiphi angama-20 anephrotheni ephezulu azokugcwalisa)

Ingabe ikhona into efana nokudla amaprotheni amaningi?

Kunoma ikuphi, ufuna ukugwema ukuya kude ngokweqile nge-RDA, ngoba ukusebenzisa amaprotheni amaningi kakhulu kunezingozi. Amaprotheni ahlungwa ngezinso, ngakho-ke amaprotheni amaningi ngokweqile angadala izinkinga kubantu abanezinkinga zezinso. Ingozi encane esabekayo ukuzuza kwesisindo okungahlosiwe. “Uma udla amaprotheni amaningi kunalokho okudingwa umzimba wakho, umzimba wakho ungakhetha ukuwagcina lawo mandla ukuze uwasebenzise esikhathini esizayo,” kusho uWilson. Okusho ukuthi, yebo, igcinwa njengamafutha.

Okubalulekile: Izidingo zakho zamaphrotheni zizoncika kakhulu ekutheni udla kanjani futhi uzivocavoca kanjani, nokuthi yiziphi izinjongo zakho. Uma uzisika noma uzivocavoca njalo, ungase uzuze ngokweqa i-RDA yamaprotheni.

Buyekeza kwe-