Kwenziwa njani ukutya okuneProtheyini? Ukuncipha kobunzima kunye neProtheyini yokutya

Iprotheyini ibalulekile kwimpilo. Kukutya ekufuneka kutyiwe yonke imihla ukuhlangabezana neemfuno zomzimba. protein Isixa ekufuneka sithathwe yonke imihla yi-0.8 grams ngekhilogram. Nangona kunjalo, uphando lubonisa ukuba ngaphezulu kwesi sixa kufuneka kuthathwe ukunciphisa umzimba.

Yintoni iProtein, Kutheni ibalulekile?

proteinYenye yee-macronutrients ezintathu, kunye ne-carbohydrates kunye namafutha. Yenza le misebenzi ilandelayo emzimbeni wethu:

Ukulungiswa kunye nokugcinwa

Iprotheyini yeyona nto iphambili kwizihlunu, amathambo, ulusu kunye neenwele. Ezi zicubu zihlala zilungiswa kwaye zitshintshwe ngeprotheni entsha.

IiHormones

Iiprotheyini zemithunywa yeekhemikhali zenza iiseli kunye namalungu emzimbeni wethu ukuba anxibelelane omnye nomnye. 

enzyme

Ii-Enzymes ziiprotheyini, kwaye amawaka eentshukumo zemichiza ezenzeka kuyo yonke imizimba yethu ziyaziqhuba.

Ezothutho kunye nokugcinwa

Ezinye iiproteni zinceda ukuhambisa iimolekyuli ezibalulekileyo apho zifuneka khona. Ngokomzekelo, iprotini ihemoglobin ithwala ioksijini iyise kwiiseli zomzimba.

Iprotheyini yenziwe ngeeyunithi ezincinci ezaziwa ngokuba zii-amino acids. Kuma-amino acids angama-22, ezisi-9 zithathwa ngokuba "zibalulekile", oku kuthetha ukuba kufuneka zifunyenwe ekutyeni; ngokuba imizimba yethu ayinako ukuyenza. Okubalulekileyo, okunye ukutya kubonelela ngeprotheyini engcono kunezinye ngokusekelwe kwiprofayili yabo ye-amino acid.

Iimveliso zezilwanyana zijongwa njenge "protein epheleleyo" kuba zibonelela ngeeamino acids ezibalulekileyo ngokwexabiso elifanelekileyo elifunwa ngumzimba. Ezi ziquka amaqanda, ubisi, inyama, intlanzi kunye neenkukhu.

Iiprotheyini zemifuno aziboneleli ngokwaneleyo kuyo yonke i-amino acid ebalulekileyo, kodwa inokudityaniswa neminye imithombo yezityalo ukwenza iprotheni epheleleyo. Iimbotyi, ipulses, iinkozo, isoya, iindongomane kunye nembewu yimizekelo yokutya kwezityalo okuneprotheyini eninzi.

Nangona umgangatho weprotheyini ubalulekile, ubungakanani beprotheyini esetyenzisiweyo nayo ibalulekile.

Yintoni Ukubaluleka kweProtheyini yokuLahla kobunzima?

ukuthanda ukutya kunye nokuhlutha

Ukutya iiprotheyini ezininzi kunceda ukucinezela indlala kunye nomdla wokutya ixesha elide. Iprotheyini yonyusa ukuveliswa kweehomoni ezifana ne-PYY kunye ne-GLP-1, ezi zihomoni zimbini zikunceda ukuba uzive ugcwele. Ukongeza, kwaziwa ngokuba yi "hormone yendlala" ghrelin Kuyanceda ukuthoba umgangatho.

Kuphononongo olulawulwayo lwabasetyhini abasempilweni be-12, iqela elikwisidlo esineprotheyini ephezulu lalinamanqanaba aphezulu e-GLP-1 kunye nemvakalelo yokuhlutha xa kuthelekiswa neqela kwisidlo esineprotheyini esezantsi.

Ngenxa yezi ziphumo kwisidlo kunye nokuhlutha, ukutya amanani aphezulu eprotheyini kukhokelela ekunciphiseni kwendalo ekutyeni kokutya ngokuhamba kwexesha.

Kolunye uphononongo, xa abantu abancinci abasempilweni be-19 bavunyelwa ukuba batye kangangoko babefuna kwi-30% yeprotheyini yokutya, batya umyinge we-10 yeekhalori ezimbalwa ngosuku xa belandela i-441% yokutya kweprotheyini.

iprotheni ekulahlekeni kwesisindo Esona siphumo sibalulekileyo kukunyuka okuphawulweyo kwisantya semetabolism esenzeka ngexesha lokugaya.

izinga le-metabolic

Ukuba utya iprotheni eninzi, inani leekhalori ozitshisayo landa. Iprotheyini yokwetyisa inyusa izinga lemetabolism ngama-25-30% xa kuthelekiswa nokwetyisa icarbohydrates kunye namafutha. Izifundo ezininzi ziye zafumanisa ukuba iiyure ezininzi iikhalori ezingaphezulu zitshiswa kwisidlo esineprotheyini eninzi.

Kuphononongo lwabasetyhini abasebatsha abasempilweni, ukutya ukutya okuneprotheyini eninzi usuku olunye kwandisa umlinganiselo wemetabolism elinganiswe phantse ngokuphindwe kabini kunokutya ukutya okunecarbohydrate eninzi ngosuku olunye.

ukwakheka komzimba

Ukukwazi kweprotheyini ukucinezela ukutya, ukonyusa ukuhlutha, kunye nokukhawulezisa imetabolism kunceda ukubhitya. Izifundo ezininzi ezikumgangatho ophezulu ziye zafumanisa ukuba ukunyuka kweeprotheyini kwandisa ubunzima kunye nokulahleka kwamafutha.

Kwisifundo seenyanga ezintandathu sokutya kwabasetyhini abangama-65 abatyebileyo kunye nabatyebileyo, iqela leprotheyini ephezulu lilahlekelwe ngamanqatha angama-43% ngaphezulu kweqela le-carb ephezulu.

Ngokuqhelekileyo, xa i-calorie intake iyancipha, i-metabolism iyancipha. Oku kuyingxenye ngenxa yokulahleka kwemisipha. Uphando lubonisa ukuba ukutya okuphezulu kweeprotheyini kunokunceda ukugcina ukulahleka kwemisipha kunye nokunyusa izinga le-metabolic.

ukutya okuphezulu kweeprotheyiniIsebenza ngakumbi ekunciphiseni ubunzima, ukugcina ubunzima bezihlunu kunye nokuthintela ukucotha kwemetabolism xa kuthelekiswa nokutya okuqhelekileyo kweprotheyini.

Ezinye iimpembelelo eziNzuzo zeProtheyini

Ukongeza kwimiphumo emihle ekulahlekeni kwesisindo, iprotheni ineenzuzo ezininzi zempilo:

Yandisa ubunzima bemisipha

Uphononongo lubonise ukuba iprotheni ephezulu, xa idibene nokuqeqeshwa kokumelana, inokunyusa ubukhulu bemisipha kunye namandla.

Iyanciphisa ukulahleka kwemisipha ngexesha lokuguga

Abantu abaninzi baphulukana nezihlunu njengoko bekhula. Olunye uphononongo lufumene ukuba kumadoda amadala anempilo kunye nalawo anokuchithwa kwemisipha enxulumene neminyaka, ukutya okunempilo kwansuku zonke kweprotheyini kunceda ukugcina impilo yemisipha.

yomeleza amathambo

Ukutya okuphezulu kweeprotheyini kuphucula impilo yamathambo. Kwisifundo esithile, abafazi abadala abathatha iprotheni yezilwanyana babenomngcipheko ophantsi we-69% wokuphuka kwe-hip.

uphilisa amanxeba

Izifundo, ukutya okuphezulu kweeprotheyiniibonise ukuba inokukhawulezisa ukuphiliswa kotyando okanye amanxeba anxulumene nokwenzakala.

Ingakanani iProtheyini omele Uyitye ngosuku?

Ubungakanani beprotheyini ekufuneka ityiwe ngosuku ngandlel ithile iyaphikisana. Kunconywa i-0.8 grams yeprotheyini ngekhilogram. Kule meko, umntu olinganisa i-68 kg uya kufuna malunga ne-54 grams yeprotheni ngosuku.

Ukunqongophala kweprotheyini Nangona oku kwanele ukuthintela

Enyanisweni, uphando lubonise ukuba abantu abadala abadala badinga iprotheni eninzi, bephetha ukuba i-1,3 grams ngekhilogram inokunceda ukukhusela ukulahleka kwemisipha ehambelana neminyaka yobudala.

Ukunciphisa umzimba kunye nempilo yonke ukutya okuphezulu kweprotheyinikufuneka ibonelele nge-1.2-1.6 grams ngekhilogram kunye ne-20-30% yeekhalori zemihla ngemihla.

Kwakhona, endaweni yokutya uninzi lweprotheyini kwisidlo esinye, kuyimfuneko ukuyisasaza ngokulinganayo yonke imini. Oku kuvumela umzimba ukuba usebenzise iiprotheyini ngokufanelekileyo.

Yenziwa njani iProtein-Heavy Diet?

ukutya okuphezulu kweprotheyini kulula ukuyilandela kwaye ungayenza ngokwezifiso zakho ngokukhetha kwakho ukutya. Umzekelo, unokulandela i-carb ephantsi, ukutya okuneprotheyini ephezulu ukugcina iswekile yegazi lakho.

Isicelo inkqubo yokutya eneprotheyini eninzi Izinto ekufuneka uziqwalasele xa usenza:

gcina idayari yokutya

Qala idayari yokutya kwaye usete ezakho iinjongo zeekhalori usebenzisa i-app yefowuni okanye iwebhusayithi ebonelela ngeeprotheyini zamawaka okutya.

Bala iimfuno zakho zeprotheyini

Ukubala iimfuno zakho zeprotheni, phinda-phinda ubunzima bakho nge-1.2-1.6 grams.

Yidla ubuncinane i-25-30 grams yeprotheni ekutyeni

Izifundo zibonisa ukuba ukutya ubuncinci be-25 grams yeprotheyini ekutyeni kuphucula ukulahleka kwesisindo, ukugcinwa kwemisipha kunye nempilo yonke.

Yitya iiproteni zezilwanyana kunye nezityalo

Ukutya indibaniselwano yeentlobo zombini kunceda ukwenza ukutya kwakho kube nesondlo ngokubanzi.

Khetha imithombo yeprotheyini ekumgangatho ophezulu

Esikhundleni senyama ecutshungulwayo njenge-bacon kunye ne-deli meats, gxininisa kwinyama entsha, amaqanda, ubisi kunye nezinye iiprotheni.

yitya ibhalansi

Linganisa ukutya okuneprotheyini ephezulu kunye nemifuno, iziqhamo, kunye nokunye ukutya kwezityalo kwisidlo ngasinye.

Uluhlu lweeProtheyini eziPhezulu zokutya

Iimbotyi

Iimbotyi ezifana neembotyi zingumthombo obalaseleyo weprotheyini. Imbotyi yezintsoUkutya okufana nee-ertyisi ezinamehlo amnyama, ii-ertyisi ezinamehlo amnyama, iilentile zinokunika umzimba isixa esifunekayo seprotheyini, i-iron, i-fiber yokutya kunye ne-calcium. Izixa zeprotheyini kwikomityi enye yokuphakelwa kweembotyi zezi zilandelayo;

Iimbotyi zesoya - 28,6 g

Iilentile - 17.9 g

iimbotyi zomgquba - 14.2 g

Ii-ertyisi - 16.3 g

Iimbotyi ezomileyo - 17.4 g

Iimbotyi zezintso - 15.3 g

Iimbotyi ezimnyama - 15.2 g

Iimbotyi zeLima - 14.7 g

I-peas enamehlo amnyama - 13.2 g

Ii-chickpeas - 14.5 g

Edamame - 17 g

Amandongomane kunye nembewu

Iamangile, imbewu yeflakisi, imbewu yethanga, imbewu ye-chia, i-peanuts, njl. Amantongomane kunye nembewu, njengamantongomane kunye nembewu, yimithombo ecebileyo yeprotheyini, i-magnesium, i-selenium, ithusi, i-zinc, amafutha anempilo kunye nefiber yokutya.

Banceda ukunciphisa ukuvuvukala, ukucinezela ukutya, kunye nokubonelela ngamandla. Nasi isixa seprotheyini kwamanye amandongomane kunye nembewu:

IiWalnuts - 4.3 g

Iamangile - 6 g

Amandongomane - 7 g

Imbewu yeflakisi - 5 g

Imbewu yethanga - 5 g

Imbewu yeChia - 4.7 g

Amantongomane eMacadamia - 2.2 g

I-pine nuts - 3.9 g

Iipistachios - 6 g

mushroom

Igram ye100 imashurumi Iqukethe i-3 g yeprotheni. Zingaba yindlela elula yenkukhu okanye i-turkey. Ukuba une-allergies, kufuneka ugweme ukutya amakhowa.

I-Humus

icephe wamatye Iqukethe i-1.2 g yeprotheni. Kwakhona ngumthombo ogqwesileyo we-manganese, i-zinc, i-iron, i-calcium, i-vitamin K kunye ne-E, i-folate kunye ne-thiamine, i-20 ebalulekileyo ye-amino acids kunye ne-omega 3 fatty acids.

Spirulina

SpirulinaBubulwelwe obuluhlaza okwesibhakabhaka obunomsoco kakhulu kwaye bungumthombo weprotheyini elungileyo. I-tablespoon enye ye-spirulina iqukethe i-4 g yeprotheni. Ifumaneka kwi-tablet okanye kwifom ye powder kwaye yenye yezona zinto zilungileyo zendalo zokunciphisa umzimba.

iqanda

Abamhlophe beqanda kwaye namaqanda apheleleyo anceda ukwakha ubunzima bemisipha kunye nokwandisa amandla. Kuchazwa ngabanye abaphandi ukuba ukutya amaqanda ama-3 ngosuku kunceda ukwandisa ubunzima bemisipha.

Pisces

Islamoni, ityhuna, imackerel, i-carp, i-haddock fish zizityebi kwiprotheni. Zikwayimithombo emikhulu ye-omega 3 fatty acids.

I-Omega 3 fatty acids inceda ukuphilisa ukudumba, ukomeleza ukhuselo lomzimba, kwaye inokuthintela ukuqala kweentlobo ezithile zomhlaza.

Kuyimfuneko kwimisebenzi emininzi yomzimba kunye noncedo ekufumaneni izihlunu ngenxa yobukho beeamino acids ezibalulekileyo. 

Ubisi lweSoya

Ubisi lweSoy lukhetho olukhulu kwabo bakhetha ubisi lwezityalo. Isityebi kwiprotheni - malunga ne-7 g ngokukhonza.

Ekubeni imifuno icetyiswa ukuba ibe ne-2-3 yeprotheyini ngosuku, ubisi lwesoya kunye nezinye iimveliso zesoya ziya kuhlangabezana ngokulula neemfuno zabo zemihla ngemihla. Ubisi lwesoya lukwabonelela ngepotassium.

isipinatshi

Igram ye100 ispinatshi Iqulethe i-2.9 g yeprotheni. Ikwangumthombo ogqwesileyo weevithamini A, C kunye ne-K, i-folate, i-calcium, i-magnesium, i-phosphorus, i-potassium, i-omega 3 ye-fatty acids kunye ne-fiber yokutya.

Uluhlu oluPhezulu lweProtheyini yokutya

ngezantsi umzekelo woluhlu lweprotheyini yokutya inikwe. Olu luhlu ngumzekelo kwaye ungahlela uluhlu ngokweemfuno zakho.

Uluhlu lweProtheyini yokutya

1.Usuku

Sabah: Iqanda eli-1 elibilisiwe, i-1 isilayi seshizi, iinqununu ezi-2 zesonka se-wholemeal

Emini emaqanda: Iyogathi elula eneziqhamo, isaladi engenamafutha

ngokuhlwa: Inyama eyosiweyo, isaladi ebhityileyo

i xnumx.g

Sabah: amaqanda abilisiwe ama-2, izilayi ezi-2 zesonka se-rye, iti (ingaba yiti eluhlaza okanye emnyama)

Emini emaqanda: Iyogathi elula eneziqhamo, isaladi engenamafutha

ngokuhlwa: Inkukhu eyosiweyo, isaladi ebhityileyo, iyogathi elula

i xnumx.g

Sabah: Iqanda eli-1 elibilisiwe, i-1 isilayi seshizi, isonka esi-2 se-wholemeal

Emini emaqanda: Iyogathi elula eneziqhamo, isaladi engenamafutha

ngokuhlwa: Isuphu, inkukhu eyosiweyo, isaladi enamafutha aphantsi

i xnumx.g

Sabah: amaqanda abilisiwe ama-2, izilayi ezi-2 zesonka se-rye, iti (ingaba yiti eluhlaza okanye emnyama)

Emini emaqanda: Iyogathi elula eneziqhamo, isaladi engenamafutha

ngokuhlwa: Inyama eyosiweyo, isaladi ebhityileyo

i xnumx.g

Sabah: amaqanda ama-2 aqhekeziweyo, izilayi ezi-2 zesonka se-rye, iti (inokuba yiti eluhlaza okanye emnyama)

Emini emaqanda: Iyogathi elula eneziqhamo, isaladi engenamafutha

ngokuhlwa: Inyama eyosiweyo, isaladi ebhityileyo

i xnumx.g

Sabah: Iqanda eli-1 elibilisiwe, i-1 isilayi seshizi, i-2 isonka sengqolowa, isaladi ephilileyo 

Emini emaqanda: Iyogathi elula eneziqhamo, isaladi engenamafutha

ngokuhlwa: Inyama eyosiweyo, isaladi ebhityileyo

i xnumx.g

Sabah: Iqanda eli-1 elibilisiwe, i-1 isilayi seshizi, isonka esi-2 se-wholemeal.

Emini emaqanda: Iyogathi ekhanyayo eneziqhamo, isaladi engenamafutha.

ngokuhlwa: Inkukhu eyosiweyo, iyogathi elula, isaladi ebhityileyo

Ziziphi iiNgozi zeProtein Diet?

ukutya okuphezulu kweeprotheyini Ikhuselekile kwaye isempilweni kubantu abaninzi. Nangona kunjalo, isenokungabalungeli abantu abaneengxaki ezithile zempilo.

Kuyingcamango ephosakeleyo yokuba iprotheni ephezulu ibangela iingxaki zezintso kubantu abanomsebenzi oqhelekileyo wezintso. Olunye uphononongo lufumene ukuba abantu abatyebileyo abanesifo seswekile kunye nesifo sezintso zakuqala babengenawo umsebenzi wezintso ombi xa bekwi-12% yeprotheyini yokulahleka kwesisindo kwiinyanga ezili-30.

Kwelinye icala, abantu abasele benesifo sezintso ezimodareyithayo ukuya kobukhali kufuneka banciphise iprotheyini yabo ukuze bagcine ukusebenza kwezintso zabo.

ukutya okuphezulu kweeprotheyini, inokukhuthaza amatye ezintso zabantu abanobuthathaka. Olunye uphononongo lufumanise ukuba oku bekuyinyani kwizixa eziphezulu zeprotheyini yezilwanyana kuneprotein yemifuno.

Ukongeza, abantu abanesifo sesibindi okanye ezinye iimeko zempilo ezinzulu, kwisondlo esiphezulu seprotheyini kufuneka badibane nogqirha wabo phambi kokuba baqalise.

Ngenxa yoko;

Iprotheyini yinto ekhethekileyo kwaye ibalulekileyo. Ukutya okuphezulu kweprotheyini kunemiphumo enenzuzo kwisidlo, ubunzima, ukubunjwa komzimba, ukuguga kunye nempilo yonke.

Ukusuka kwiprotheyini yokutya ephezulu Ukufumana inzuzo enkulu, kuyimfuneko ukusabalalisa iprotheni yonke imini, khetha imithombo yeprotheyini ephezulu kunye nokulinganisela ukusetyenziswa kwamafutha enempilo kunye ne-carbohydrates.