Ukutya okuneProtheyini-Yintoni iProtheyini? Iimfuno zeProtheyini zemihla ngemihla

Sahlula izondlo kwi-macronutrients kunye ne-micronutrients. Ii-micronutrients ziivithamini kunye neeminerali esizifumana ekutyeni. Izakha mzimba ezininzi ziiprotheyini, iicarbohydrates kunye namafutha. Iprotheni yenye yeemacronutrients. Ukutya okuqulethe iiprotheyini zizityalo kunye nemithombo yezilwanyana ezifana nenyama ebomvu, inkukhu, i-turkey, ukutya kwaselwandle, intlanzi, ubisi, ii-ertyisi, i-broccoli, imbewu ye-chia, imbewu yeflakisi, i-lentils, itshizi, imbewu yethanga, i-walnuts, i-yogurt, i-oats, ibhali kunye ne-quinoa. . 

Iikhompawundi ze-Organic ezenziwe ngenxa yee-amino acids ezidibanisa kunye kumatyathanga zibizwa ngokuba ziiprotheyini. Iiprotheyini zenziwe ngamakhulu ee-amino acid ezidityaniswe kunye kumatyathanga amade. Kukho iindidi ezingama-20 ezahlukeneyo ze-amino acids ukwenzela ukuba iprotheni yenze. 

Nangona imfuno yeprotheyini yemihla ngemihla iyahluka kumntu nomntu, ngokomyinge, umntu kufuneka athathe i-0.8 grams yeprotheni ngekhilogram yobunzima bomzimba. Oku kwagqitywa njenge-46 grams yabasetyhini kunye ne-56 grams yamadoda. Abasetyhini abakhulelweyo kunye nabadlali bafuna iiprotheyini ezininzi ngosuku.

Yintoni iprotein?

Iiprotheyini zikhompawundi eziphilayo ezenziwe ngenxa yee-amino acids ezidityaniswa kunye kumatyathanga. Iqulathe amakhulu ee-amino acids ezincinci ezidityaniswe kunye kumatyathanga amade. Kukho iindidi ezingama-20 ezahlukeneyo ze-amino acids ukwenzela ukuba iprotheni yenze.

Iprotheyini yeyona nto iphambili yokwakha umzimba. Isetyenziselwa ukwenza imisipha, imisipha, amalungu kunye nolusu. Ikwasetyenziselwa ukwenza ii-enzymes, iihomoni, ii-neurotransmitters, kunye neemolekyuli ezincinci ezahlukeneyo.

Iiprotheyini zenziwe ngeemolekyuli ezincinci ezibizwa ngokuba zii-amino acids ezidibana kunye njengamaso kumtya. Ii-amino acids ezidityanisiweyo zenza amatyathanga eprotheyini amade.

Ezinye zee-amino acids ezifumaneka kwiiprotheyini zamaso ziveliswa ngumzimba. Kodwa hayi zonke. iiamino acids esingenako ukuzivelisa kwaye kufuneka sizifumane ekutyeni ii-amino acids ezibalulekileyo Kubizwa.

Iprotheyini ibalulekile kuba yenza imisebenzi ebalulekileyo emzimbeni wethu.

Imisebenzi yeProtheyini

• Ukulungisa izihlunu: Umzimba wethu udinga iprotheyini yokukhula kunye nokugcinwa kwezicubu. Ngumsebenzi weprotheni ukwenza izihlunu ezintsha kunye nokuzilungisa.
• Ugqithiso lwemiyalezo: Ezinye iiprotheyini ziihomoni, izithunywa zeekhemikhali ezenza unxibelelwano phakathi kweeseli zethu, izicubu kunye namalungu. Iveliswa ngamathambo e-endocrine okanye amadlala.

• Ukwenza ezinye iiseli: Ezinye iiproteni zinefibrous. Inika ukuqina kunye nokuqina kwiiseli kunye nezicubu. Ezi proteni ziyi-keratin, ebonelela ngokuqulunqwa kwezinye izakhiwo emzimbeni wethu. collagen kunye ne-elastin.

• Ukugcina i-pH yomzimba: Iprotheyini idlala indima ebalulekileyo kwi-asidi kunye nommiselo othile egazini kunye nolunye ulwelo lomzimba. Nokuba utshintsho oluncinci kwi-asidi kunye nesiseko se-pH somzimba yingozi. Umzimba udinga iprotheni ukulawula i-pH.
• Ukulinganisa ulwelo: Iiprotheyini zilawula iinkqubo zomzimba ukugcina ibhalansi yamanzi. I-albumin kunye ne-globulin ziiprotheyini ezisegazini ezinceda ukugcina ibhalansi yolwelo emzimbeni wethu.
• Ukubonelela ngokhuseleko: Iiprotheyini zinceda ukudala i-immunoglobulin okanye amajoni omzimba ukulwa usulelo. Amajoni omzimba ziiproteni ezisegazini ezinceda ukukhusela imizimba yethu kubahlaseli abayingozi njengebhaktiriya kunye neentsholongwane.
• Ukugcina izondlo: Ezinye iiproteni zithutha izinto ezisegazini zingene okanye ziphume kwiseli. Izinto ezithwalwa zezi proteni ziquka izondlo ezifana neevithamini neeminerali, iswekile esegazini, i<em>cholesterol, neoksijini.
• Nika amandla: Iiprotheyini zinika umzimba wethu amandla. Iprotheni iqulethe iikhalori ezi-4 ngegram.

Iintlobo zeProtheyini

Ii-amino acids zizinto ezisisiseko zokwakha iiprotheyini, ezihlelwa njengeziyimfuneko okanye ezingabalulekanga. Ii-amino acids ezibalulekileyo zifumaneka kukutya okuneprotheyini eninzi okufana nenyama, iimbotyi, kunye neenkukhu, ngelixa izinto ezingabalulekanga zidityaniswe ngokwemvelo emzimbeni wethu. 

• Iprotheyini yeHormonal: IiHormone ziikhemikhali ezisekelwe kwiprotheyini ezifihliweyo kwiiseli ze-endocrine glands. Umzekelo wolu hlobo lweprotini yi-insulin, ekhutshwa ngudakada ukuze ilawule amanqanaba eswekile esegazini emizimbeni yethu.

• Iprotheyini ye-Enzymatic: Iiprotheyini ze-Enzymatic zikhawulezisa iinkqubo ze-metabolic kwiiseli zethu, ezifana nokusebenza kwesibindi, ukugaywa kwesisu, ukujiya kwegazi, kunye nokuguqula i-glycogen ibe yi-glucose. Umzekelo wolu hlobo lweprotheyini; ukwahlula ukutya kube ziintlobo ezilula ezifunxwa lula yimizimba yethu ii-enzymes zokwetyisad.

• Iprotheyini yesakhiwo: Iiprotheyini zesakhiwo, ezaziwa ngokuba ziiprotheyini ze-fibrous, ziquka i-collagen, i-keratin, kunye ne-elastin.

• Iprotheyini ekhuselayo: Ii-antibodies, okanye i-immunoglobulin, ziyinxalenye ebalulekileyo ye-immune system kwaye zigcina izifo zingekho. Ii-antibody zenza iiseli ezimhlophe zegazi. Ihlasela kwaye ingathathi hlangothi iibhaktheriya, iintsholongwane kunye nezinye ii-microorganisms eziyingozi.

• Iprotheyini yokugcina: Iiprotheyini zokugcina ikakhulu zigcina ion zeminerali njenge potassium emzimbeni wethu. I-Ferritin, iprotheni yokugcina, ilawula kwaye ikhusela imiphumo emibi yentsimbi engaphezulu emzimbeni wethu.

• Iprotheyini yezothutho: Iiprotheyini zothutho zithwala izinto ezibalulekileyo kwiiseli. Ngokomzekelo, i<em>hemoglobin ithwala ioksijini isuka emiphungeni iyise kwizicwili zomzimba. I-albumin yeSerum ithwala amanqatha egazini, ngelixa i-myoglobin ifunxa ioksijini kwi-hemoglobin ize iyikhuphele kwizihlunu.

• Iprotheyini yokwamkela: Iiprotheyini ze-receptor ezingaphandle kweeseli zilawula izinto ezingenayo neziphuma kwiiseli, ezifana namanzi kunye nezondlo.

• Iprotheyini yeContractile: Iiprotheyini zeContractile, ezaziwa ngokuba ziiproteni zeemoto, zilawula amandla kunye nesantya sentliziyo kunye nokucutheka kwemisipha. Ezi proteni ziyi-actin kunye ne-myosin.

Iimfuno zeProtheyini zemihla ngemihla

Ubungakanani beprotheyini ekufuneka ithathwe yonke imihla iyahluka ngokweemfuno zomntu. Umzekelo; Abasetyhini abakhulelweyo nabancancisayo bafuna malunga ne-71 grams yeprotheni ngosuku. Eli lixabiso eliqikelelweyo.

Ukutya okucetyiswayo kwansuku zonke (RDI) yi-56 grams yamadoda kunye ne-46 grams yabasetyhini. Iprotheni ekufuneka ithathwe yonke imihla ngokweemfuno iyahluka ukusuka kwi-0,8 grams ukuya kwi-1,3 grams ngekhilogram yobunzima bomzimba womntu.

Zeziphi iiNgozi zeProtheyini Egqithisileyo?

Ukutya iiprotheyini ezininzi kunokubangela ezinye iingxaki zempilo. Umzekelo; yokutya okuneprotheyini ephezulu Kuchazwa ukuba kunokubangela umonakalo wezintso kunye ne-osteoporosis.

Ukusetyenziswa kweeprotheyini ezigqithisileyo kubangela ukukhutshwa kwe-calcium ye-urinary. Yandisa umngcipheko wokubunjwa kwamatye kwiintso. Ibeka uxinzelelo oluninzi kwiintso kunye nesibindi. Ngaloo ndlela, inokubangela ukuguga kwangaphambili kwezintso kunye nokuwohloka komsebenzi wayo. Inokubangela igawuthi kumalungu.

Yeyiphi imithombo yeProtheyini?

Eyona mithombo yeprotheyini yinyama, intlanzi, iqanda kunye neemveliso zobisi. Zonke ii-amino acids ezibalulekileyo ezifunwa ngumzimba wethu koku kutya. Kukwakho nokutya kwezityalo okuneprotheyini ephezulu, umzekelo, IQuinoanjengemidumba kunye namandongomane. Ngenxa yeentlobo ngeentlobo zokutya okuneprotheyini, akunakwenzeka ukufumana iprotheni eyaneleyo ekutyeni.

Ukutya okuneProtheyini

Ukuze uhlangabezane nemfuneko yeprotheyini yemihla ngemihla, kuyimfuneko ukutya ukutya okuqukethe iprotheni. Iprotheyini ifumaneka kukutya kwezilwanyana kunye nokunye ukutya kwezityalo. Ukutya okuneprotheyini kuku:

• iqanda
• Iamangile
• ipistachios
• Walnut
• iicashews
• Ibele lenkukhu
• Oat
• ibhali
• Itshizi ye-curd
• iyogathi
• ubisi
• broccoli
• Inyama ebomvu
• I-tuna kunye nazo zonke iintlobo zeentlanzi
• IQuinoa
• Ilentile
• Imbotyi yezintso
• Imbewu yethanga
• iimbwe zechai
• Turkey inyama
• I-shrimp
• ibrussels sprouts
• Bezelye
• cauliflower
• Amandongomane
• Iapilkosi
• isiMandarin
• bananas
• avocado

Ngoku makhe sijonge ukuba kungakanani ukutya okuneprotheyini.

• iqanda

iqanda Kokunye ukutya okunesondlo. Kukho iivithamini, iiminerali, amafutha anempilo, i-antioxidant ekhusela amehlo abantu abaninzi abangenayo. Ityebile kwiprotheyini. Umhlophe yiprotheyini ecocekileyo.

Umxholo weprotheyini kwiqanda: I-35% yeqanda yiprotheni. Iqanda elikhulu eli-78 le-1 grams liqulethe i-6 grams yeprotheni.

• Iamangile

IamangileIlayishwe izondlo ezibalulekileyo ezifana nefiber, ivithamin E, imanganese kunye nemagnesium.

Umxholo weprotheyini: I-13% yee-almonds ziyiprotheyini. Kukho i-28 grams yeprotheni kwi-161 grams ye-6 yeekhalori ze-almonds.

• ipistachios

ipistachiosNgumthombo olungileyo wefiber oxhasa impilo yokwetyisa. Inezondlo-mzimba kwaye ineekhompawundi ze-antioxidant ezilungele impilo.

Umxholo weprotheyini kwipistachios: I-1 indebe ye-pistachios iqulethe i-25 grams yeprotheni kunye ne-685 calories.

• Walnut

Ukusetyenziswa rhoqo kwe-walnuts kuthintela i-gallstones. Ikwangumthombo olungileyo wobhedu, okwandisa ukuxinana kwamathambo kunye nokuthintela i-osteoporosis. 

Umxholo weprotheyini kwi-walnuts: I-1 indebe ye-walnuts eqoshiwe ine-18 grams yeprotheni kunye ne-765 calories.

• iicashews

iicashewsUbhedu kunye nentsimbi ekuyo inceda ekwakhekeni kweeseli ezibomvu zegazi. Iluncedo kakhulu kwimpilo yamehlo. Ingumthombo obalaseleyo we-magnesium, iminerali ebalulekileyo kwiinkqubo zomzimba.

Umxholo weprotheyini kwi-cashew nuts: I-30 grams ye-cashews iqulethe i-5.1 grams yeprotheni kunye ne-155 calories.

• Ibele lenkukhu

Inkukhu yenkukhu yenye yokutya okunomxholo ophezulu weprotheyini. Kufuneka idliwe ngaphandle kwesikhumba.

Isiqulatho seprotein yesifuba senkukhu: Iqukethe i-80% yeprotheyini. Isifuba senkukhu esi-1 esingenasikhumba sineekhalori ezingama-284 kunye ne-53 grams yeprotheni.

• Oat

OatYenye yeenkozo ezisempilweni. Iqulethe iifayibha ezinempilo, i-magnesium, i-manganese, i-vitamin B1, kunye nezinye izondlo.

Umxholo weprotheyini kwi-oats: Iqukethe i-15% yeprotheyini. Isiqingatha sekomityi ye-oats eluhlaza ineekhalori ezingama-303 kunye ne-13 grams yeprotheni.

• ibhali

isityebi kwifiber uhadiInceda ukugcina iswekile yegazi kunye necholesterol phantsi kolawulo. Ikwakhusela kumhlaza.

Isiqulatho seprotheyini yebhali: I-1 indebe yebhali inika i-23 grams yeprotheni kunye ne-651 calories.

• Itshizi ye-curd

I-curd cheese iphantsi kakhulu kumafutha kunye neekhalori. Isityebi kwizondlo ezifana ne-calcium, i-phosphorus, i-selenium, i-vitamin B12, i-vitamin B2.

Isiqulatho seprotheyini kwi-curd cheese: I-59% ineprotheyini. I-22 grams ye-curd cheese equkethe i-226% ye-fat i-194 calories kwaye inika i-27 grams yeprotheni.

• iyogathi

Yidla iyogathi, enezondlo ezininzi, ngaphandle kweswekile eyongeziweyo. Iyogathi enamafutha agcweleyo inomthamo weprotheyini ephezulu kodwa ikwanekhalori ezininzi.

Isiqulatho seprotheyini yeyogathi: Iyogathi engatyekanga ineprotheyini eyi-48%. I-170 grams ye-nonfat yoghurt yi-100 calories kwaye iqulethe i-17 grams yeprotheni.

• ubisi

ubisiKokunye kokutya okuneprotheyini ekumgangatho ophezulu. Iqulethe phantse zonke izondlo ezifunwa ngumzimba womntu. Iphezulu kakhulu kwi-calcium, i-phosphorus kunye ne-vitamin B2.

Isiqulatho seprotheyini yobisi: I-21% yobisi ineprotheyini. I-1 indebe yobisi ineekhalori ezingama-149 kunye ne-8 grams yeprotheni.

• broccoli

broccoliKukutya okunempilo okulayishwe i-vitamin C, i-vitamin K, i-fiber kunye ne-potassium. Iqulethe izondlo ezahlukeneyo ze-bioactive ekucingelwa ukuba zikhusele kumhlaza. Iphezulu kwiprotheyini xa ithelekiswa nemifuno emininzi.

Umxholo wesondlo kwi-broccoli: I-20% yemifuno ineprotheyini. I-1 indebe (i-96 grams) ye-broccoli eqoshiwe ineekhalori ezingama-31 kunye ne-3 grams yeprotheni.

• Inyama ebomvu

Inyama ebomvu iphezulu kwiprotheyini. Iqulethe i-iron, i-vitamin B12 kunye nezinye izondlo ezininzi.

Umxholo weprotheyini yenyama ebomvu: Iqukethe i-53% yeprotheyini. I-85 grams yenyama ebomvu iqukethe iikhalori ezingama-184 kunye ne-22 grams yeprotheni.

• Ituna

Nangona iyintlanzi enamafutha, iphantsi kweekhalori. Yiyo loo nto uninzi lwenyama yayo iyiproteni. I-tuna inezondlo ezininzi ezinoncedo ezifana ne-omega 3 fatty acids.

Isiqulatho seprotheyini kwi-tuna: I-94% yetyhuna enkonkxiweyo emanzini iprotheni. I-154 grams ye-tuna ineekhalori ze-179 kunye ne-39 grams yeprotheni.

• IQuinoa

IQuinoaYenye yeenkozo ezibizwa ngokuba yi-superfood. Ityebile kwiivithamini ezininzi, iiminerali, i-antioxidants kunye nefiber.

Umxholo weprotheyini yequinoa: Iqukethe i-15% yeprotheyini. I-1 indebe (i-185 grams) ye-quinoa ephekiweyo inika i-222 calories kunye ne-8 grams yeprotheni.

• Ilentile

Ilentile Iqulethe i-fiber ephezulu, i-magnesium, i-potassium, isinyithi, i-folic acid, ubhedu, i-manganese kunye nezinye izondlo ezahlukeneyo. Ngomnye wemithombo engcono kakhulu yeprotheni esekelwe kwizityalo. Ngumthombo obalaseleyo weprotheyini kubantu abatya imifuno.

Isiqulatho seprotheyini yeelentile: I-27% yeekhalori zayo zineprotheni. I-1 indebe (i-198 grams) yeelentile ebilisiwe i-230 calories kwaye iqulethe i-18 grams yeprotheni.

• iimbotyi zezintso

Imbotyi yezintsoItyebile kwi-vitamin B1, ephucula inkumbulo. Kwakhona iqulethe i-molybdenum, ekhupha umzimba.

Isiqulatho seprotheyini kwiimbotyi zezintso: I-tablespoon ye-1 yeembotyi zezintso ine-1 gram yeprotheni kunye ne-14 calories.

• Imbewu yethanga

Imbewu yethanga, Ibonelela ngexabiso eliphezulu ngokumangalisayo ngokwezondlo ezifana nentsimbi, i-magnesium, i-zinc.

Umxholo weprotheyini: I-14% ineprotheyini. I-28 grams yembewu yethanga i-125 calories kunye ne-5 grams yeprotheni.

• iimbwe zechai

Isityebi kwifiber kunye ne-omega 3 fatty acids kwaye ibonelela ngeenzuzo ezininzi. iimbwe zechai inika amandla.

Umxholo weprotheyini: I-30 grams yembewu ye-chia iqulethe i-4.4 grams yeprotheni kunye ne-137 calories.

• Isifuba saseTurkey

Isifuba saseTurkey siyafana nesifuba senkukhu kwezinye iinkalo. Iqukethe ubukhulu becala iiprotheyini, amanani amancinci amafutha kunye neekhalori.

Umxholo weprotheyini kwisifuba se-turkey: Iqukethe i-70% yeprotheyini. I-85 grams yesifuba se-turkey i-146 calories kwaye iqulethe i-24 grams yeprotheni.

• zonke iintlobo zeentlanzi

Intlanzi ityebile kwizondlo ezibalulekileyo ezifana ne-omega 3 fatty acids, eziyimfuneko kwimpilo yentliziyo.

Umxholo weprotheyini: Iyahluka ukusuka kwintlanzi ukuya kwintlanzi. Umzekelo; ISalmon ine 46% yeprotheyini. I-85 grams i-175 calories kwaye ine-19 grams yeprotheni.

• I-shrimp

I-shrimp Luhlobo lokutya kwaselwandle. Iphantsi kweekhalori kwaye iqulethe izondlo ezinoncedo ezifana ne-selenium kunye ne-vitamin B12. Njengentlanzi, i-shrimp zizityebi kwi-omega 3 fatty acids.

Umxholo weprotheyini kwi-shrimp: Iqukethe i-90% yeprotheyini. I-85 grams ye-shrimp ineekhalori ezingama-84 kunye ne-18 grams yeprotheni.

• ibrussels sprouts

ibrussels sproutsYimifuno enomxholo ophezulu weprotheyini, njenge broccoli. Iqulethe i-fiber, i-vitamin C kunye nezinye izondlo ezibalulekileyo.

Umxholo weprotheyini kwihlumela laseBrussels: I-17% ineprotheyini. I-78 grams ye-Brussels ihluma i-28 calories kunye ne-2 grams yeprotheni.

• Bezelye

Bezelye Ityebile kwizondlo ezininzi, kuquka i-iron, ubhedu, i-zinc, i-calcium, i-manganese kunye ne-vitamin K. Ifiber kwimifuno iluncedo kwimpilo yesisu.

Umxholo weprotheyini yeeertyisi: I-1 indebe yee-peas inika i-9 grams yeprotheni kunye ne-134 calories.

• cauliflower

cauliflowerIsondlo esibalulekileyo esisityebi kwi-choline yi-choline. Esi sondlo siphucula imemori nokufunda, siphucula ukulala kwaye sincedisa ukuhamba kwemisipha. 

Umxholo weprotheyini yekholifulawa: I-1 cauliflower enkulu inika i-16.6 grams yeprotheni kunye ne-210 calories.

• Amandongomane

Amandongomane Isityebi kwiprotheni, i-fiber kunye ne-magnesium.

Umxholo weprotheyini: I-16% ineprotheyini. I-28 grams ye-peanuts i-159 calories kunye ne-7 grams yeprotheni.

• Iapilkosi

IapilkosiIsityebi kwi-iron, kunye ne-potassium kunye ne-fiber. 

Umxholo weprotheyini: I-apricot eyi-1 inika i-0.5 grams yeprotheni kunye ne-17 calories.

• isiMandarin

isiMandarinIlayishwe nge-flavonoids, iikhompawundi ezineempawu ze-anticancer. Ifolate ekwisiqhamo igcina impilo yeeseli zomzimba. Ukongezelela, i-potassium kwisiqhamo ikhusela i-osteoporosis.

Umxholo weprotheyini yemandarin: I-1 i-tangerine enkulu inika i-1 gram yeprotheni kunye ne-64 calories.

• ibhanana

bananasNgumthombo omhle kakhulu we potassium. Ikhulula iindonga zemithambo yegazi kwaye yehlise uxinzelelo lwegazi. Ibhanana, enefiber eninzi, ikhusela isifo sentliziyo kunye nesifo seswekile. Ikwatyebile kwii-amino acids.

Isiqulatho seprotheyini yebhanana: I-1 ibhanana enkulu inika i-1.5 grams yeprotheni kunye ne-121 calories.

• avocado

avocadoItyebile kwi-folate, isondlo esibalulekileyo ngexesha lokukhulelwa. Inciphisa umngcipheko wokuphuphuma kwesisu. Ukusetyenziswa kweavokhado nako kuphucula impilo yentliziyo.

Umxholo weprotheyini yeavokhado: I-avocado eyi-1 inika i-4 grams yeprotheni kunye ne-322 calories.

Kwenzeka ntoni ukuba asifumani iiprotheyini zaneleyo?

Ukuba iprotheni eyaneleyo ayithathwa, umngcipheko wokunqongophala kweprotheyini ivela ekuhambeni kwexesha. Izihlunu ziqala ukunyibilika kwaye imetabolism iphazamisekile. uphawu lokungafumani protein eyaneleyo ukungabikho kweeprotheniIimpawu zezi zilandelayo;

• Ukuziva unexhala kunye nokucaphuka rhoqo: Iprotheni iqulethe i-amino acids, eziziibhloko zokwakha ze-neurotransmitters. Balawula isimo sengqondo. Kwimeko yokusilela kweeprotheni, ukuxhalaba kunye nokucaphuka kuyabonwa.
• Ukuphuthelwa: Ekunqongophelweni kweeprotheni, ukuveliswa kwe-serotonin kuyancipha, okubangela iingxaki zokulala.
• I-cholesterol ephezulu: Ngenxa yokunqongophala kweprotheni emzimbeni, ukuvuvukala kuyanda kwaye i-cholesterol iyanda.
• Ukunqongophala kwengqalelo: Iprotheyini engonelanga ithetha ukungonelanga kwee-amino acids. Oku kuthetha ukunciphisa ii-neurotransmitters. Kule meko, ukungakhathaleli kunye neengxaki zokugxila zivela.
• isitenxo somjikelezo wokuya exesheni: Oku kubangelwa yimeko ebizwa ngokuba yi-polycystic ovary syndrome (PCOS). Ngandlela-thile, inxulumene nokunqongophala kweprotheni.
• Ukwenzakala rhoqo kunye nokuphola kancinci kwamanxebaIprotheyini sisondlo esakha umzimba. Ukunqongophala kwayo kunciphisa inkqubo yokuphilisa.

Yintoni iiProteni zezilwanyana kunye neZityalo?

Malunga ne-20% yomzimba womntu uyilwe yiprotheyini. Umzimba wethu protein Kufuneka sifumane okwaneleyo kukutya okuneprotheyini esikutya yonke imihla. Iiprotheyini zezilwanyana kunye nemifuno zezona zondlo zibalulekileyo esinokuzifumana ekutyeni. Omnye umahluko phakathi kweprotheyini yemifuno kunye neprotheni yezilwanyana ngumxholo wabo we-amino acid. 

Imithombo yeprotheyini yezilwanyana ibandakanya:

• Pisces
• iqanda
• Iimveliso zobisi ezifana netshizi, ubisi, kunye nengqolowa
• inyama ebomvu
• Inyama emhlophe njengenkukhu, iturkey kunye nezagwityi

Ukutya okuninzi kwezityalo kulahlekile ubuncinane enye yee-amino acids ezibalulekileyo. Kodwa IQuinoa ve buckwheat Ezinye ukutya kwezityalo ezifana ne-phytonutrients ziyimithombo epheleleyo yeprotheyini.

Iiprotheyini eziphuma kwizityalo ziquka:

• cereals
• Ilentile
• Amantongomane
• Iimbotyi
• Iziqhamo ezithile, ezifana neeavokhado
• Soya
• Hemp
• irayisi
• Bezelye

Umahluko phakathi kweprotheyini yemifuno neyezilwanyana

Ngokuqhelekileyo, iiprotheni zezilwanyana zibhekwa njengeeprotheni ezipheleleyo. Kuba iqulethe zonke ii-amino acids ezisithoba. Ngelixa ezinye iiproteni zezityalo ziyimithombo epheleleyo yeprotheyini, okunye ukutya kwezityalo kunqongophele ubuncinane enye yee-amino acids ezibalulekileyo. Ngoko ke, ziyimithombo engaphelelanga yeprotheni. Singawuhlela umahluko phakathi kweprotheyini yezityalo neyezilwanyana ngolu hlobo lulandelayo:

Iprofayili ye-amino acid

• Iiprotheyini ziqhekeka zibe zii-amino acids. Iiprotheyini kunye ne-amino acids zisetyenziselwa phantse yonke inkqubo ye-metabolic emzimbeni.
• Iprofayili ye-amino acid yeeprotheni zezilwanyana kunye nemifuno yahlukile. 
• Iiprotheni zezilwanyana zibonelela ngazo zonke ii-amino acids esizifunayo, ngelixa iiprotheni zezityalo ziphantsi kwezinye ii-amino acids. umzekelo imethionine, tryptophan, ilysine kwaye iqulethe i-amino acids encinci kakhulu njenge-isoleucine.

Ibhalansi ye-amino acid

• Kukho malunga ne-20 ye-amino acids emzimbeni wethu ezihlelwa njengento ebalulekileyo kwaye ingabalulekanga. Ezinye ziveliswa ngumzimba, ngoxa ezinye kufuneka zifunyanwe ngokutya.
• Iiprotheyini zezilwanyana ziyimithombo epheleleyo yeprotheyini njengoko iqulethe zonke ii-amino acids eziyimfuneko ukuze umzimba wethu usebenze ngokufanelekileyo.
• Imithombo yeprotheyini yemifuno ibonwa njengenqongopheleyo kuba ayinayo enye okanye ngaphezulu yee-amino acids ezibalulekileyo ezifunwa yimizimba yethu.

Umxholo wezondlo

Imithombo yeprotheyini yezilwanyana idla ngokuba nomxholo wesondlo ongafumanekiyo kwiiprotheni zezityalo. Iiprotheyini zezilwanyana zithelekiseka neeproteni zezityalo ngokwezondlo zilandelayo: tyebile kune:

• Vitamin B12
• Ivithamin D
• DHA
• zinc

Ngoko, ngaba kufuneka sitye iprotheni yezityalo okanye iprotheni yezilwanyana?

Kukho ezinye iikhompawundi zezityalo ekutyeni kwezityalo okungekho ekutyeni kwezilwanyana. Ukutya okunempilo, zombini imithombo yeprotheyini kufuneka isetyenziswe ngendlela elinganayo.

Iinzuzo zeeprotheni zemifuno

Ezinye izibonelelo zendlela yokutya kunye nezityalo, ezibizwa ngokuba yisondlo semifuno, zichongwe ngophando.

• Ukutya kwemifuno kunceda ukunciphisa umzimba.
• Igcina uxinzelelo lwegazi.
• Yehlisa i-cholesterol.
• Yehlisa umngcipheko wokufa ngumhlaza kunye nesifo sentliziyo.
• Iyanciphisa umngcipheko wokuba nesifo seswekile ngokubonelela ngolawulo lweswekile yegazi.

Izibonelelo zeprotheni yezilwanyana

Nangona iiprotheyini zezilwanyana ngokuqhelekileyo zithathwa njengezingenampilo xa zithelekiswa neeprotheni zezityalo, zinenzuzo nje ukuba zisetyenziswe ngokumodareyitha.

• Yehlisa umngcipheko wesifo sentliziyo.
• Abantu abadla rhoqo iintlanzi banomngcipheko ophantsi wokuhlaselwa yintliziyo, ukubetha kwentliziyo nokufa ngenxa yesifo sentliziyo. 
• Ukutya amaqanda kunceda ukunciphisa umzimba ngokubonelela ngokuhlutha. 
• Inceda ukwakha ubunzima bezihlunu ezibhityileyo. Ngaloo ndlela, kunciphisa ukulahleka kwemisipha okwenzeka ngokuguga.

Ukushwankathela; 

Iprotheyini ligama elinikwe iikhompawundi eziphilayo ezenziwe ngenxa yee-amino acids ezidityaniswayo kumatyathanga. Ii-amino acid ezingama-20 ezahlukeneyo ziyafuneka kwiprotheyini equlathe amakhulukhulu ee-amino acid ezidityaniswe kunye kumatyathanga amade.

Iimfuno zeprotheyini zemihla ngemihla ziyahluka kumntu nomntu. Ngokomyinge, umntu kufuneka afumane i-0.8 grams yeprotheyini ngekhilogram yobunzima bomzimba. Imfuno yeprotheyini yemihla ngemihla yabasetyhini abakhulelweyo kunye nabadlali bezemidlalo bangaphezulu kweli xabiso.

Ukutya okuneprotheyini kubandakanya isifuba senkukhu, inyama ebomvu, i-turkey, intlanzi kunye neentlanzi zaselwandle, ubisi, i-yogurt, i-cheese, i-peas, i-broccoli, imbewu ye-chia, imbewu ye-flax, i-lentils, imbewu yethanga, i-walnuts, i-oats, ibhali kunye ne-quinoa.

Umthombo: 1, 2, 3, 4, 5