Ziziphi iimpawu zokunqongophala kweprotheyini?

proteinYisakhiwo sokwakha imisipha, ulusu, ii-enzymes kunye namahomoni. Idlala indima ebalulekileyo kuzo zonke izicubu zomzimba. Ukutya okuninzi kuneprotheyini. Ngoko ke, ukusilela kweeprotheyini kunqabile. Iimpawu zokunqongophala kweprotheyini Ezi ziquka isibindi esinamafutha, ulusu, iingxaki zeenwele neenzipho, kunye nokuba sesichengeni sosulelo.

Yintoni ukunqongophala kweeprotheyini?

eyona inzima ukungabikho kweeprotheni isifo sakwashiorkoryi. Ngokuqhelekileyo kwenzeka kubantwana kumazwe asakhasayo apho indlala nokungondleki kuyinto eqhelekileyo.

Ukunqongophala kweprotheyini kwenzeka xa ukusetyenziswa kweeprotheyini kungenakuhlangabezana neemfuno zomzimba. Ukutya iiprotheyini ezincinci kunokubangela utshintsho oluphuhlayo ixesha elide, njengokunxiba kwezihlunu.

Yintoni ebangela ukunqongophala kweeprotheyini?

Xa iprotheni eyaneleyo ingasetyenziswa yonke imihla, impilo jikelele iqala ukuwohloka. Imiba yomngcipheko wokunqongophala kweprotheyini ibandakanya:

• Ukutya i-vegan okanye ukutya kwemifuno.
• Ukwenza umthambo omninzi.
• Ukuba nengxaki yokufunxa iprotheyini ngenxa yeengxaki zamathumbu.
• ukusetyenziswa kotywala ngokugqithisileyo
• Ukusebenzisa amachiza athile anokuphazamisa ukufunxa.
• ukungatyi iiprotheyini ezaneleyo

Ziziphi iimpawu zokunqongophala kweeprotheyini?

Ukusilela kunokubangela iimpawu kwixesha elifutshane kunye nexesha elide. Iimpawu zokunqongophala kweprotheyini ngoku landelayo;

• Edema
• isibindi esinamafutha
• Ulusu, iinwele kunye neengxaki zezinzipho
• Ukulahlekelwa ubunzima bemisipha
• Umngcipheko wokwaphuka amathambo
• ukuncipha kokukhula ebantwaneni
• Ukuba sesichengeni sosulelo
• Ukulimala rhoqo kunye nokuphulukiswa okunzima kwamanxeba
• ukwanda kokutya

Izifo ezinxulumene nokunqongophala kweprotheyini

Iimpawu zokunqongophala kweprotheyini Xa iqala ukubonakala, ezi ngxaki zilandelayo zinokwenzeka emzimbeni:

• ukunyuka kwe-cholesterol
• ukuziva unexhala kwaye ungaphumli
• ukungalali kakuhle
• inkungu yengqondo ukwakheka
• Ukuhlala ukuya kwindlu yangasese ngenxa yegesi
• Ukufumana ubunzima
• ukudumba
• Ukunganyaniseki komjikelo wokuya exesheni
• Ukunqongophala kweenwele ezincinci kunye nezinamandla, iinzipho kunye nolusu

Ingakanani iprotheyini ekufuneka ityiwe?

Ayizizo zonke iimfuno zeprotheyini ezifanayo. Kuxhomekeke kwizinto ezininzi ezifana nobunzima bomzimba, ubunzima bemisipha, umsebenzi womzimba kunye nobudala.

Ubunzima bomzimba yeyona nto ibalulekileyo kwimfuno yeprotheyini. Ukutya okucetyiswayo kwansuku zonke yi-0,8 grams / kg. Izazinzulu zithi oku kuya kwanela abantu abaninzi.

Oku kuthetha ukuba umntu omdala onobunzima obungama-75 kg kufuneka afumane i-66 grams yeprotheyini ngosuku. Ukutya kweprotheyini yemihla ngemihla ye-1.2-1.4 grams / kg kunconywa ukwakha imisipha.

Njengakwiimbaleki, abantu abadala abadala bafuna iiprotheyini eziphezulu. Abantu abadala okanye abasebenzayo ngokomzimba kufuneka babe neprotheyini yemihla ngemihla engaphezu kwe-0.8 grams ngekhilogram yobunzima bomzimba.

Unyango lokunqongophala kweprotheyini

Ukunqongophala kweprotheyini, Ibangcono ngokutya ukutya okuneprotheyini eninzi. Ukutya izityalo kunye nemithombo yeprotheyini yezilwanyana kunye yeyona ndlela isempilweni yokufumana iprotein elungeleleneyo.

• Imithombo yeprotheyini yemifuno; amandongomane kunye neembewu, ezifana nemifuno, iialmonds, imbewu yeflakisi, imbewu ye-chia kunye nembewu ye-hemp; okuziinkozo ezifana oats, buckwheat, quinoa. 
• Imifuno enceda ukunyusa iprotheni iquka isipinashi, i-kale, i-broccoli, ihlumela laseBrussels kunye namakhowa.
• Imithombo yeprotheyini yezilwanyana; inyama yenkomo, inkukhu, i-turkey kunye nentlanzi. Isiqulatho seprotheyini sokutya okufana namaqanda nobisi olufumaneka kwezi zilwanyana nawo uphezulu.

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