Amaprotheni yisisindo esibaluleke kunawo wonke kubo bonke abantu abathintekayo ezemidlalo futhi bahola ukuphila okulinganisiwe, asebekhulile nabantwana abancane. Umsebenzi wayo emzimbeni awukwazi ukugcwaliseka nanoma iyiphi enye into, hhayi into eyodwa, njengama-carbohydrate namafutha. Kuyadingeka futhi kusetshenziswe nganoma yiluphi uhlobo lokudala, ukubuyisela nokugcina amangqamuzana, izicubu zomzimba, izikhumba, amathambo, igazi futhi kudingekile ukuba kudala izifo ezithathelwanayo. Enye yezinhlobo zamaprotheni yimifino. Kungenxa yokuthi uyini, futhi yimuphi umthombo omuhle wemaprotheni yemifino, futhi uzoxoxwa ngezansi.
Iprotheyini yemifino - ulwazi jikelele
Ngokwaloluhlu lwamamino acid, kunezinhlobo ezimbili zama-protini - aphelele futhi aphelele. Amaprotheni aphelele yiwo anakho konke okubalulekile (okudingekayo) ama-amino acids futhi, njengokungumthetho, imvelaphi yezilwane. Amaprotheni angaphelele endala yemvelo yilabo abangenayo i-amino acids eyodwa noma ngaphezulu.
Kukhona ithuba elilodwa kuphela lokuthola isethi yonke yama-proteine adingekayo ngaphandle kokudla kwesilwane. Lokhu kutholakala ngokuhlanganiswa ngokucophelela kwama-protein asetsheni. Ukuhlanganiswa kwama-amino acide okulinganiselwe kuyahlukahluka kumaprotheni ahlukene. Lokhu kusho ukuthi uma imikhiqizo emibili yokudla ehlanganisiwe ihlanganisiwe, ama-amino acids kwiprotheni eyodwa angakhokhisa ukungabi khona kwabo kwesinye. Lokhu kubizwa ngokuthi amaprotheni ephelele. Lesi simiso siyisisekelo kunoma yikuphi ukudla okunempilo kwemifino.
Ngaphezu kwalokho, umzimba ngokwawo ungaphinda ukhiqize amaprotheni aphelele, uma nje amaprotheni anikezwa emithonjeni ehlukahlukene yezitshalo. Izitshalo ziwumkhiqizo onokuqukethwe okuphansi kwe-lysine, futhi ubhontshisi awunakwenzeka ukuba aqukethe i-methionine. Lokhu akusho ukuthi izitshalo zemifino zithola ama-amino acids amancane kakhulu.
Ukuhlanganiswa kwamaprotheni okutshala, njengezinhlamvu ezineziqu, kubangelwa amaprotheni aphakeme aphezulu futhi agwetshiwe futhi kwezinye izimo ngisho nangcono kuneprotheyini yezilwane. I-Soy ingumkhiqizo onamaprotheni amaningi kakhulu, okungabhekwa njengokulingana nokudla.
Ukudla okunomsoco kuhle kuhlinzekwa ukudla okulinganiselayo okusanhlamvu, izitshalo, imbewu, amantongomane nemifino, equkethe ingxube yamaprotheni axhasana, ngaphandle kwesidingo sezinye izithasiselo. Ubhontshisi onogwaja, isangweji noshizi noma i-peanut butter, okusanhlamvu nobisi (soy noma inkomo) kanye nelayisi nama-peas noma ubhontshisi - yisibonelo esihle samaphrotheni okunomsoco.
Esikhathini esidlule kwakukholelwa ukuthi ukwesekwa kwamaprotheni kufanele kudliwe ngenkathi bedla. Manje ososayensi bayazi ukuthi lokhu akudingekile, ngoba umzimba uhlala isikhathi eside isikhathi eside ama-amino acid ayisisekelo. Ukudla okunomsoco okunempilo kalula kunganikeza kalula wonke ama-acino amino acid kanye namaprotheni adinga umzimba.
Imithombo yemaprotheni yemifino
Imithombo emihle yokudla okunomsoco kubantu abadla imifino kanye nalabo abathanda ukuhlukanisa amamenyu abo ukufaka esikhundleni sokudla kwendabuko nemikhiqizo yobisi kukhona amantongomane nembewu, ubhontshisi, imikhiqizo ye-soy (tofu, ubisi lwe-soy, ubhontshisi wesoya sosawoti) kanye nosawoti.
Ukudla okuhlukene kunamaprotheni ahlukene, ngalinye linamakhemikhali alo ahlukile e-amino acid. Inani lama-amino acid abalulekile ekudleni lingahluka. Zingase zihluke kulokho okudingeka umzimba udale amaprotheni. Inani lamanye amino acid ayisisekelo ekudleni okunamaprotheni anquma ikhwalithi yayo.
Imithombo enhle kakhulu yamaprotheni yemifino iqukethe wonke ama-amino acids ebalulekile kulesi isilinganiso, njengoba umzimba udinga ukuhlinzeka njalo ngeproteinyini ephezulu. Uma iphrotheni iqukethe okungenani eyodwa noma ngaphezulu yamino acid eyisisekelo, ichazwa njengeprotheni ephansi.
Ikhwalithi yeprotheni ivame ukubalwa nenani lama-amino acids, kanye nokuba khona kwamaprotheni amaqanda, okukhona okubhekwa njengokuhle. Ngalo mqondo, akumangazi ukuthi imithombo yamaprotheni ezinkomo, njengenyama, amaqanda, ubisi kanye noshizi, ngokuvamile iyisigungu esithandayo kakhulu.
Ochwepheshe babehlanganisa uhlu lwemithombo ethandwa kakhulu yemiprotheni yemifino, ngokusho kokuqukethwe kwabo emkhiqizo. Noma kunjalo, kufanele kukhunjulwe ukuthi lokhu kungumkhiqizo ongcolile kuphela. Ngesikhathi sokupheka, inani lamaprotheni lingahluka kakhulu.
Imikhiqizo yemifino (nge-100 g yomkhiqizo) | Amaprotheni (g) | ||
I-avocado | 2 | AmaGrenade | 0.95 |
I-Ananas | 0.54 | Iklabishi elula emhlophe | 1.21 |
I-Asparagus | 2.2 | I-oat bran | 17th |
Ama-alimondi | 21 | Oats | 16.89 |
Ubhanana | 1.09 | Utamatisi we-Orange | 1.16 |
Ubhontshisi | 21-25.3 | Ama-Walnuts | 15 |
I-Broccoli | 2.82 | Isitshalo seqanda | 1 |
Amahlumela aseBrussels | 3.38 | Ama-oranges | 0.94 |
Irayisi elimhlophe | 6.5 | Amapayipi | 0.91 |
Irayisi elide elimhlophe elibomvu | 7.13 | I-Millet | 11.02 |
Amagilebhisi amhlophe | 0.69 | Igatsha lesikoro | 16 |
I-Grapefruit | 0.63 | Amanoni | 0.84 |
Amakhowe | 1.8 | Radis | 0.68 |
Amakhowe, ekheniwe | 3.4 | Isinkwa se Rye | 10 |
I-Watermelon | 0.61 | Amagilebhisi ama-pink | 0.77 |
I-Peas | 5.42 | I-Turnip | 0.9 |
Ama-fibre ubhontshisi | 1.82 | Pepper ophuzi omnandi | 1 |
Iminqumo emihle | 1.03 | I-sweet pepper enombala | 0.86 |
I-Savoy iklabishi | 2 | I-Plum | 0.7 |
Ama-apricot | 1.4 | Amakhiwane | 0.75 |
Amazambane angahlanjululwa | 2.02 | I-soya | 36.9 |
Ukholifulawa | 1.98 | Isipinashi | 2.86 |
Irayisi elibomvu | 7.94 | I-Leek | 1.5 |
Amantongomane ama-cashew | I-18 | Sesame | I-18 |
Isi-Kiwis | 1.14 | Abaqashi | 10.8 |
Iklabishi yaseShayina | 1.2 | Ithanga | 1 |
Dill | 1 | Amantongomane | 26 |
Ikhukhamba | 0.65 | Butter Peanut | 25 |
Anyanisi | 0.8 | Ummbila | 9.42 |
Amapheya | 0.38 | I-Celery | 0.7 |
Igciwane lesitshalo | 7.49 | Chicory | 0.6 |
Isinaphi | 1 | Utamatisi obomvu | 0.88 |
Amantongomane | 15 | Amazambane abomvu | 2.14 |
I-Lemon | 1.1 | Amagilebhisi abomvu | 0.72 |
Amapheya amancane ase-Asia | 0.5 | Iklabishi elibomvu | 1.43 |
I-Pasta | 10.8 | Ama-Beet | 1.2 |
Mango | 0.27 | Ama-pistachio | 21 |
Ama-Mandarins | 0.81 | Ama-apula | 0.26 |
Izaqathe | 0.93 | Ama-strawberries | 0.58 |
Izinzuzo zemiprotheni yemifino
Ngokwenhlolovo yamadoda nabesifazane abangu-5 000, ukucindezeleka kwegazi kuqiniswe kakhulu ngokusetshenziswa isikhathi eside kwemifino, izitshalo nezitshalo uma kuqhathaniswa nalabo abadla inyama. Lokhu kufakazela ukuthi izitshalo zemfuyo, cishe, ngeke zihlushwa yi-hypertension, ngakho-ke, nezifo ezinzima ze-cardiovascular zizoba ngaphansi kakhulu kunezinye. Ngaphezu kwalokho, kukholelwa ukuthi inzuzo yokudla yemifino yindlela ebuthakathaka kakhulu yokumunca kanye nokuhlunga kwamaprotheni. Lokhu kugwema ingozi ye-osteoporosis nezinkinga zezinso. Lolu hlobo lokudla lungcono ekuvimbeleni i-tract emathunjini futhi kusiza ukususwa kwe-toxin emzimbeni. Okungukuthi, ungasebenzisa kuso isikhashana, ubuyele, ngenxa yalokho, ekudleni okujwayelekile. Lokhu ngeke kulimaze umzimba, kodwa, ngokuphambene nalokho, kuzosiza ukubuyisela izinqubo eziningi ezazingenenkinga ngaphambili.
Inani elidingekayo leprotheyini yemifino
Izifundo zibonisa ukuthi asidingi amaprotheni amaningi njengoba kucatshangwa ngaphambili. Inani elinconywayo lamaprotheni kubantu abadala kanye nezingane liye lalingaphezu kwesigamu eminyakeni engu-20 eyedlule. Ukwanda kwamaprotheni okudinga ngesikhathi sokukhulelwa, kodwa, kwahlala kungashintshi. Futhi lokhu kuyaqondakala, ngoba ngokukhula okujwayelekile nokuthuthukiswa kwe-fetus, inani elikhulu lokutshala kuphela, kodwa futhi amaprotheni wesilwane ayadingeka. Njalo kunjalo uma kungcono ukuyeka imifino yesikhashana. Kodwa kulo lonke umphakathi ufinyelele izinga eliphakeme lokusetshenziswa kokudla.
Inani elinconywayo lamaprotheni livumelekile kuphela uma amandla adingekayo emzimbeni ahlangene. Uma kungenjalo, amaprotheni okudla asetshenziselwa ukukhiqiza amandla, hhayi ukukhula nokubuyiswa. Lokhu akusebenzi ngaso sonke isikhathi emithonjeni yamaprotheni ezitshalo. Kukholelwa ukuthi imithombo emihle ye-carbohydrate nayo isetshenziselwa ukukhiqiza amandla.
Ngokungafani nemibono yabantu, abagijimi nalabo abasebenza emisebenzini yemisebenzi, hhayi ukusetshenziswa kwamaprotheni okwandisiwe. Amandla adingekayo ekusebenzeni okunzima kakhulu ahlinzekwa kangcono kusukela kuma-carbohydrate. Kodwa kuphela ngokuhlinzekwa okungeziwe komzimba ngamaprotheni kungase kube nokwanda kwe-muscle mass. Yilokhu okushiwo yi-protein yokudla kwezemidlalo.
Iprotheni yemifino inezinzuzo zayo uma iqhathaniswa neprotheyini yesilwane. Lokhu kuyindlela ephilile kulabo abafuni ukudla inyama, amaqanda nemikhiqizo yobisi nsuku zonke, bekungabaza izinga labo noma besaba ukugcwala umzimba ngamaprotheni. Ukusebenzisa imithombo engcono kakhulu yamaprotheni wemifino, akudingeki ukhathazeke ngempilo yakho. Kuyoba mhle kakhulu.