Izinto eziyinhloko zokwakha zomzimba amaprotheni, okulandisa okufinyelela ku-20% webuningi bomzimba wethu. Kodwa, njengoba sonke siyazi kusukela esikoleni se-biology esikoleni, umzimba womuntu unamanzi angama-70%. Ngenxa yalokho, uma ngandlela-thile amanzi asuka emzimbeni asuswa, khona-ke ekuthunjweni okomile kwakuyoba khona amaprotheni, okuvela kuzo izitho nezicubu zethu. Amaphrotheni, ngaphezu kwalokho, ayimithombo yamandla okugcina amanzi: lapho kungekho amafutha nama-carbohydrate, umzimba uthola amandla ngokuhlukanisa amaprotheni.
Futhi ngoba wonke amangqamuzana omzimba wethu avuselelwa njalo, ngakho-ke sidinga amaprotheni ngaso sonke isikhathi. Ngokuntuleka kwamaprotheni emzimbeni, izinkinga ngomsebenzi wemisipha futhi, okokuqala, imisipha yenhliziyo iqale. Ukudla esikudlayo kuwumthombo wamaprotheni, amafutha kanye nama-carbohydrate, amavithamini namaminerali. Enye yezimiso zokudla okunempilo kungukulinganisela kokudla ngokwezinto zonke izinto ezidingekayo.
Kodwa inyama ingumthombo obaluleke kakhulu wamaprotheni? Futhi ingakanani ukudla kudliwe ekudleni? Noma, njengendlela yokugcina yokugcina, kunokuba kungenzeka ukufaka inyama esikhundleni sokudla? Ngaphezu kwamaprotheni nensimbi, inyama ikhulu kakhulu kumafutha kanye ne-cholesterol, okucatshangwa abacwaningi abaningi njengenye yezimbangela eziyinhloko zezifo zenhliziyo. Uma ukugaya inyama, kukhishwa uketshezi oluningi kunokudla kokutshala - ngakho-ke izifo nokuphazamiseka emsebenzini wezinambuzane zamathumbu.
Umbono owawubanjwe kabanzi ukuthi amaprotheni akhona enyameni yiwona afaneleka kakhulu ekuhlanganiseni futhi awunayo enye into engeyona into engelutho nje. Ukutadisha izimbangela nemibandela yokuphila isikhathi eside kuye kwasungula isici sokuziphatha: ekudleni kwe-livers eside, inyama ayitholakali nhlobo, noma iyingxenye engadingekile. Futhi ngokusho kwesakhiwo semvelo, umuntu usondelene ne-herbivores kunezilwane ezidliwayo: ubude bomathumbu bomuntu bukhulu izikhathi eziyisithupha kunomzimba wakhe, okuyisici sezinto zokugaya ukudla, okulungiselelwe ukugaya nokufanisa ukudla kwesitshalo.
Eqinisweni, wonke amaprotheni kanye nama-micronutrients adingekayo ukuze umzimba utholakale ekudleni kwezitshalo, okwakuyisisekelo somsoco ngaso sonke isikhathi. Enye indlela yokudla inyama kufanele ibe yizilimo kanye nezitshalo. Ekudleni kumele kutholakale okusanhlamvu okuhlukahlukene kanye nezinsizi zezitshalo kanye nosanhlamvu, izilwane zasolwandle, ama-saladi, imifino, izithelo, amantongomane.
Phakathi kokusanhlamvu, i-buckwheat isendaweni yokuqala ezakhiweni eziwusizo, unikezela amaprotheni kuphela emfucumfuceni, enesinxeba ensimbi nakweminye i-microelements, enevithamini ecebile. Akumangalisi ukuthi i-buckwheat, eyenza ukwakhiwa kwegazi futhi inike amandla namandla okukhuthazela, isetshenziswa kabanzi emithini yemithi kanye nokudla kwemidlalo. I-oats icebile emafutheni, isusa i-cholesterol futhi igxilise umfutho wegazi. Phakathi kwazo zonke izinhlobo zokusanhlamvu, ukolweni iyisitshalo esikhulu sokusanhlamvu kwesitshalo sezolimo. Kodwa ingxenye ebalulekile yamavithamini nezinto eziphilayo ezisebenzayo ziqukethe i-bran, njll. emagobolinini okusanhlamvu, okuyinto ekukhiqizeni ufulawa iba yincithakalo.
Imikhiqizo yebhontshisi, ngezinye izikhathi ebizwa ngokuthi ukudla kwekhulu lama-21, iyigugu, ngokuyinhloko amaprotheni okuqukethwe, kanye ne-soy amaprotheni okuqukethwe (40%) ngisho nokudlula inyama. Ngaphezu kwalokho, ama-legumes anamavithamini amaningi eqembu B (ngaphandle kwe-vitamin B12) kanye nezici zokulandelela, futhi njengoba ziqukethe inani elikhulu le-fibre namafayili, zinomphumela omuhle wokugaya. Ama-peas asetshenziselwa ukwenza izobho, amazambane ahlambulukile, i-porridge. Futhi ufulawa we-pea wenziwa ama-noodle, i-jelly ebilisiwe nama-pancake abika. Ama-peas, njengazo zonke izitshalo ezicebile ezakhiweni zokulandelela, amavithamini namaprotheni, kuphela okuncane kakhulu okuphansi kokunambitheka kokuqukethwe kwawo. Ama-peas anemikhakha elwa nomdlavuza futhi akhuthaze ukususwa kwezinto ezinomsakazo kanye nama-carcinogenic emzimbeni. Ubhontshisi, ngaphezu kokuqukethwe okuphezulu kwamaprotheni namavithamini, kunezakhiwo ze-hypoglycemic, ngakho-ke kubalulekile kubantu abanesifo sikashukela. Phakathi kwezitshalo ezinomsoco, insimu iyindawo ekhethekile, ngezinye izikhathi ebizwa ngokuthi inyama yekhulu lama-21 - amaprotheni alo anqwabelana umzimba ngamaphesenti angu-90 noma ngaphezulu. Kulesi simo, umzimba uthola amaprotheni wemifino ngaphandle kokudla kwe-meat cholesterol namafutha. I-sauce ye-Soy, evuliwe, isb. umkhiqizo ovuthiwe, uqukethe amaprotheni angama-8% futhi ungathatha indawo usawoti, ngenxa yokunambitha okusawoti. Ngamanani amaprotheni, i-kilogram eyodwa ye-soya ihambelana nama-kilogram amathathu enkomo.
Kakade amasonto ambalwa ngemuva kokula ukudla inyama ngenxa yezinambuzane, amazinga wegazi we-cholesterol ayancipha.
Ukuphikisana okuyinhloko kwabagqugquzeli bokudla inyama yilokho i-vitamin B12, ehlanganyela iqhaza ku-hematopoiesis, ekusetshenzisweni komzimba kanye nomsebenzi wokukhathazeka, itholakale kuphela enyameni, ikakhulukazi enyama yenkomo nezinso, futhi cishe ayitholakali kwimikhiqizo yemifino. Uma kuqhathaniswa nanoma imuphi amanye amavithamini kanye nezici zokulandelela, isidingo somzimba se-vitamin B12 sincane kakhulu - ama-microgram angu-2-3 kuphela ngosuku, kodwa ngaphandle kwalo akakwazi ukwenza ngaphandle. Noma kunjalo, eziqongweni zezitshalo le vivithamini iqukethe, naphezu kokuncane okuncane, futhi, ngaphezu kwalokho, emikhiqizweni yezilwandle kanye nemikhiqizo yobisi. Ngakho-ke, isidingo somzimba se-vitamin B12 singanikezwa ngokuphelele ngokudla i-ulethisi, inhlanzi, ulwandle lwama-squid, ama-squid, kanye nemikhiqizo yobisi oluvuthayo.
Manje uyazi ukuthi yini engayinqoba inyama ekudleni. Kufakazela ukuthi lokhu ngeke nje kuphela kungalimazi impilo, kodwa ngezindlela eziningi kuyoba negalelo ekubuyiseleni nasekuqiniseni impilo nasekukhuleni kwesikhathi sokuphila. Njengoba ubona, imvelo icebile kangangokuthi ungathola okunye kukho konke. Futhi, ngokulinganisa zonke izinzuzo nezindleko, ngamunye angenza isiphetho sokudla inyama yokudla noma ukuyiyeka ngokuphelele. Kodwa, ekwenzeni ukudla kwakho, kufanele uhlale ukhumbule amazwi omsunguli wezokwelapha, udokotela owaziwayo wesikhathi esidala u-Hippocrates: "Ukudla kufanele kube ngumuthi kithi".