Indlela Yokwenza Ukudla Kwamaprotheni? Ukunciphisa Isisindo Ngokudla Kwamaprotheni

Amaprotheni abalulekile empilweni. Kuwukudla okufanele kudliwe nsuku zonke ukuze kuhlangatshezwane nezidingo zomzimba. amaprotheni Inani okufanele lithathwe nsuku zonke lingu-0.8 amagremu ngekhilogremu. Nokho, ucwaningo lubonisa ukuthi okungaphezu kwalesi samba kufanele kuthathwe ukuze kwehle isisindo.

Yini Amaprotheni, Kungani Ibalulekile?

amaprotheniIngenye yama-macronutrients amathathu, kanye nama-carbohydrate namafutha. Lenza imisebenzi elandelayo emzimbeni wethu:

Ukulungisa nokunakekela

Amaprotheni ayingxenye eyinhloko yemisipha, amathambo, isikhumba nezinwele. Lezi zicubu zihlala zilungiswa futhi zifakwe amaprotheni amasha.

Amahomoni

Amaprotheni ezithunywa zamakhemikhali enza amaseli nezitho zomzimba wethu zikwazi ukuxhumana. 

enzyme

Ama-Enzymes angamaprotheni, futhi izinkulungwane zokuhlangana kwamakhemikhali okwenzeka kuyo yonke imizimba yethu kuyawaqhuba.

Ezokuthutha kanye nesitoreji

Amanye amaprotheni asiza ukuletha ama-molecule abalulekile lapho edingeka khona. Ngokwesibonelo, iphrotheni i- hemoglobin ithwala umoya-mpilo emangqamuzaneni omzimba.

Amaprotheni akhiwe amayunithi amancane aziwa ngokuthi ama-amino acid. Kuma-amino acid angama-22, angu-9 athathwa ngokuthi “abalulekile”, okusho ukuthi kumele atholakale ekudleni; ngoba imizimba yethu ayikwazi ukwenza. Okubalulekile, okunye ukudla kunikeza amaprotheni angcono kunezinye ngokusekelwe kuphrofayili yabo ye-amino acid.

Imikhiqizo yezilwane ibhekwa “njengeprotheyini ephelele” ngoba inikeza ama-amino acid abalulekile ngamanani afanele adingwa umzimba. Lezi zihlanganisa amaqanda, ubisi, inyama, inhlanzi kanye nezinkukhu.

Amaprotheni emifino awanikezi ngokwanele kuwo wonke ama-amino acid abalulekile, kodwa angahlanganiswa neminye imithombo yezitshalo ukwenza amaprotheni aphelele. Ubhontshisi, ama-pulses, okusanhlamvu, isoya, amantongomane kanye nembewu yizibonelo zokudla kwezitshalo okunamaprotheni amaningi.

Nakuba izinga lamaprotheni libalulekile, inani lamaprotheni adliwe nalo libalulekile.

Yini Ukubaluleka Kwamaprotheni Ekulahlekeni Kwesisindo?

isifiso sokudla nokusutha

Ukudla amaprotheni amaningi kusiza ukucindezela indlala nesifiso sokudla isikhathi eside. Amaprotheni akhulisa ukukhiqizwa kwamahomoni afana ne-PYY ne-GLP-1, lawa mahomoni amabili akusiza ukuthi uzizwe ugcwele. Ngaphezu kwalokho, kuyaziwa ngokuthi "i-hormone yendlala" ghrelin Kuyasiza ukwehlisa izinga.

Ocwaningweni olulawulwayo lwabesifazane abanempilo abayi-12, iqembu elidla ukudla okunamaprotheni amaningi lalinamazinga aphezulu e-GLP-1 nomuzwa wokugcwala uma kuqhathaniswa neqembu elidla ukudla okunamaphrotheni aphansi.

Ngenxa yale miphumela ekufuneni ukudla kanye nokusutha, ukudla amanani aphezulu amaprotheni kuholela ekunciphiseni okungokwemvelo kokudla okudliwayo ngokuhamba kwesikhathi.

Kolunye ucwaningo, lapho intsha enempilo enempilo engu-19 ivunyelwe ukudla okuningi ngendlela ebifuna ngayo ekudleni okunamaprotheni angama-30%, yadla isilinganiso samakholori angama-10 ambalwa ngosuku lapho ilandela ukudla okunamaphrotheni okungu-441%.

amaprotheni ekulahlekeni kwesisindo Umphumela obaluleke kakhulu ukwanda okuphawulekayo kwezinga le-metabolic okwenzeka ngesikhathi sokugaya.

isilinganiso se-metabolic

Uma udla amaprotheni amaningi, inani lamakholori owashisayo liyakhula. Amaprotheni okugaya akhuphula izinga le-metabolic ngo-25-30% uma kuqhathaniswa nokugaya ama-carbohydrate namafutha. Ucwaningo oluningi luye lwathola ukuthi amahora amaningana ama-calories engeziwe ashiswa ekudleni okucebile ngamaprotheni.

Ocwaningweni lwabesifazane abasebasha abanempilo, ukudla ukudla okunamaphrotheni amaningi usuku olulodwa kwandisa izinga lokugaya elikalwa cishe ngokuphindwe kabili kunokudla ukudla okune-carbohydrate eningi ngosuku olulodwa.

ukwakheka komzimba

Ikhono lamaphrotheni lokucindezela ukudla, ukwandisa ukusutha, kanye nokusheshisa umzimba kusiza ukunciphisa umzimba. Ucwaningo oluningana lwekhwalithi ephezulu luye lwathola ukuthi ukwanda kwamaprotheni kwandisa isisindo nokulahlekelwa kwamafutha.

Ocwaningweni lokudla lwezinyanga eziyisithupha lwabesifazane abangama-65 abakhuluphele nabakhuluphele, iqembu elinamaprotheni amaningi lilahlekelwe ngamafutha angama-43% kuneqembu le-high-carb.

Ngokuvamile, lapho ukudla kwekhalori kuncipha, i-metabolism iyancipha. Lokhu ngokwengxenye kungenxa yokuncipha kwemisipha. Ucwaningo lubonisa ukuthi ukudla okuphezulu kwamaprotheni kungasiza ukugcina ukulahleka kwemisipha futhi kwandise izinga le-metabolic.

ukudla okuphezulu kwamaprotheniIsebenza kakhulu ekwehliseni isisindo, igcina isisindo semisipha kanye nokuvimbela ukwehla kwe-metabolism uma kuqhathaniswa nokudla okujwayelekile kwamaprotheni.

Eminye Imithelela Ewusizo Yephrotheni

Ngaphezu kwemiphumela yayo emihle ekunciphiseni isisindo, amaprotheni anezinzuzo eziningi zezempilo:

Yandisa imisipha yemisipha

Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwamaprotheni, uma kuhlanganiswe nokuqeqeshwa kokumelana, kungandisa ubukhulu bemisipha namandla.

Yehlisa ukulahleka kwemisipha ngesikhathi sokuguga

Abantu abaningi balahlekelwa imisipha njengoba bekhula. Olunye ucwaningo lwathola ukuthi emadodeni amadala anempilo kanye nalabo abanokumosha kwemisipha okuhlobene neminyaka, ukudla okunempilo kwansuku zonke kwamaprotheni kusiza ukugcina impilo yemisipha.

kuqinisa amathambo

Ukudla amaprotheni aphezulu kuthuthukisa impilo yamathambo. Kwesinye isifundo, abesifazane asebekhulile abathatha amaprotheni ezilwane babenengozi ephansi ye-69% yokuphuka kwe-hip.

upholisa amanxeba

Izifundo, ukudla okuphezulu kwamaprotheniibonise ukuthi ingasheshisa ukuphulukiswa kwamanxeba okuhlinzwa noma ahlobene nokulimala.

Mangakanani Amaprotheni Okufanele Udle Ngosuku?

Inani lamaprotheni okufanele lidliwe ngosuku liyimpikiswano. Kunconywa 0.8 amagremu amaprotheni kilogram ngayinye. Kulokhu, umuntu onesisindo esingama-68 kg uzodinga amagremu angama-54 amaprotheni ngosuku.

Ukuntula amaprotheni Nakuba lokhu kwanele ukuvimbela

Ngempela, ucwaningo luye lwabonisa ukuthi abantu abadala asebekhulile badinga amaprotheni amaningi, baphetha ngokuthi amagremu angu-1,3 ngekhilogremu angasiza ekuvimbeleni ukulahlekelwa kwemisipha okuhlobene nobudala.

Ukuze ulahlekelwe isisindo kanye nempilo jikelele ukudla okuphezulu kwamaprothenikufanele inikeze i-1.2-1.6 amagremu ngekhilogremu kanye nama-20-30% wekhalori yansuku zonke.

Futhi, esikhundleni sokudla amaprotheni amaningi esidlweni esisodwa, kuyadingeka ukuthi usakaze ngokulinganayo usuku lonke. Lokhu kuvumela umzimba ukusebenzisa amaprotheni ngokuphumelelayo.

Indlela Yokwenza Ukudla Okunamandla Amaprotheni?

ukudla okuphezulu kwamaprotheni kulula ukuyilandela futhi ungayenza ngendlela oyifisayo ngokuya ngokuthanda kwakho ukudla. Isibonelo, ungalandela ukudla okune-carb ephansi, okunamaprotheni amaningi ukuze ulawule ushukela wakho wegazi.

lapha uhlelo lokudla okunothe ngamaprotheni Izinto okufanele uzicabangele lapho udala:

gcina idayari yokudla

Qala idayari yokudla bese usetha amagoli akho ekhalori usebenzisa uhlelo lokusebenza lwefoni noma iwebhusayithi ehlinzeka ngamavelu amaprotheni ezinkulungwane zokudla.

Bala izidingo zakho zamaphrotheni

Ukuze ubale izidingo zakho zamaprotheni, phindaphinda isisindo sakho ngo-1.2-1.6 amagremu.

Yidla okungenani ama-25-30 amagremu amaprotheni ngesikhathi sokudla

Ucwaningo lubonisa ukuthi ukudla okungenani amagremu angu-25 wamaprotheni ekudleni kuthuthukisa ukulahlekelwa isisindo, ukugcinwa kwemisipha kanye nempilo yonke.

Yidla amaprotheni ezilwane nezitshalo

Ukudla inhlanganisela yazo zombili izinhlobo kusiza ukwenza ukudla kwakho kube okunomsoco jikelele.

Khetha imithombo yamaprotheni yekhwalithi ephezulu

Esikhundleni senyama egayiwe njengobhekeni kanye ne-deli meat, gxila enyameni entsha, amaqanda, ubisi namanye amaprotheni.

idla olinganiselayo

Linganisa ukudla okunamaprotheni amaningi nemifino, izithelo, nokunye ukudla kwezitshalo kukho konke ukudla.

Uhlu Lokudla Okunamaprotheni Aphezulu

ugaye

Imifino efana nobhontshisi iyimithombo emihle kakhulu yamaprotheni. Ubhontshisi wezinsoUkudla okufana nophizi onamehlo amnyama, uphizi onamehlo amnyama, udali kunganikeza umzimba inani elidingekayo lamaprotheni, i-iron, i-fiber yokudla kanye ne-calcium. Amanani amaprotheni enkomishini eyodwa yokuphakelwa kwemidumba ami kanje;

Ubhontshisi wesoya - 28,6 g

Ama-lentils - 17.9 g

ubhontshisi - 14.2 g

Uphizi - 16.3 g

Ubhontshisi owomile - 17.4 g

Ubhontshisi wezinso - 15.3 g

Ubhontshisi omnyama - 15.2 g

Ubhontshisi we-Lima - 14.7 g

Uphizi onamehlo amnyama - 13.2 g

Inkukhu - 14.5 g

I-Edamame - 17 g

Amantongomane kanye Nembewu

Um-alimondi, imbewu yefilakisi, imbewu yethanga, imbewu ye-chia, amantongomane, njll. Amantongomane nembewu, njengamantongomane nembewu, ayimithombo ecebile yamaprotheni, i-magnesium, i-selenium, ithusi, i-zinc, amafutha anempilo kanye ne-fiber yokudla.

Basiza ukunciphisa ukuvuvukala, ukucindezela ukudla, futhi banikeze amandla. Nali inani lamaprotheni kwamanye amantongomane nembewu:

Amantongomane - 4.3 g

I-alimondi - 6 g

Amantongomane - 7 g

Imbewu yefulawa - 5 g

Imbewu yethanga - 5 g

Imbewu ye-Chia - 4.7 g

Amantongomane e-Macadamia - 2.2 g

Amantongomane kaphayini - 3.9 g

I-pistachios - 6 g

I-Mantar

I-gram ye-100 mushroom Iqukethe 3 g amaprotheni. Zingaba enye indlela elula yenkukhu noma i-turkey. Uma une-allergies, kufanele ugweme ukudla amakhowe.

I-humus

isipuni humus Iqukethe 1.2 g amaprotheni. Futhi ingumthombo omuhle kakhulu we-manganese, i-zinc, i-iron, i-calcium, amavithamini K no-E, i-folate ne-thiamine, ama-amino acid angu-20 abalulekile kanye ne-omega 3 fatty acids.

Spirulina

SpirulinaIwulwelwe oluluhlaza okwesibhakabhaka olunomsoco kakhulu futhi luwumthombo omuhle kakhulu wamaprotheni. Isipuni esisodwa se-spirulina siqukethe ama-4 g amaprotheni. Itholakala kuthebhulethi noma ifomu lempushana futhi ingenye yezithako zemvelo ezingcono kakhulu zokulahlekelwa isisindo.

iqanda

Umhlophe weqanda ngisho namaqanda aphelele asiza ukwakha imisipha futhi andise amandla. Kuthiwa abanye abacwaningi ukudla amaqanda ama-3 ngosuku kusiza ukwandisa imisipha.

Pisces

Uhlobo lwenhlanzi, tuna, i-mackerel, i-carp, i-haddock fish inothile ngamaprotheni. Futhi ziyimithombo emihle ye-omega 3 fatty acids.

I-Omega 3 fatty acids isiza ekwelapheni ukuvuvukala, iqinise amasosha omzimba, futhi ingase futhi ivimbele ukuqala kwezinhlobo ezithile zomdlavuza.

Kuyadingeka emisebenzini eminingi yomzimba kanye nezinsiza ekutholeni imisipha ngenxa yokuba khona kwama-amino acid abalulekile. 

Ubisi lwe-Soy

Ubisi lwe-soy luyindlela enhle kulabo abakhetha ubisi lwezitshalo. Icebile ngamaprotheni - cishe ama-7 g ngokuphakela ngakunye.

Njengoba imifino inconywa ukuthi ibe nama-protein angu-2-3 ngosuku, ubisi lwesoya neminye imikhiqizo yesoya izohlangabezana kalula nezidingo zabo zansuku zonke. Ubisi lwe-soy lunikeza i-potassium.

Spinach

I-gram ye-100 isipinashi Iqukethe 2.9 g amaprotheni. Futhi ingumthombo omuhle kakhulu wamavithamini A, C no-K, i-folate, i-calcium, i-magnesium, i-phosphorus, i-potassium, i-omega 3 fatty acids kanye ne-fiber yokudla.

Uhlu Lokudla Kwamaprotheni Aphezulu

ngezansi isibonelo sohlu lokudla amaprotheni inikezwe. Lolu hlu luyisibonelo futhi ungahlela uhlu ngokwezidingo zakho.

Uhlu Lokudla Kwamaprotheni

1.usuku

Sabah: Iqanda elibilisiwe elingu-1, ucezu lukashizi olu-1, izingcezu ezi-2 zesinkwa se-wholemeal

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha

kusihlwa: Inyama eyosiwe, isaladi engenamafutha

the xnumx.g

Sabah: Amaqanda abilisiwe ama-2, izingcezu ezi-2 zesinkwa se-rye, itiye (kungaba itiye eliluhlaza noma elimnyama)

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha

kusihlwa: Inkukhu eyosiwe, isaladi engenamafutha, iyogathi elula

the xnumx.g

Sabah: Iqanda elibilisiwe elingu-1, ucezu lukashizi olu-1, isinkwa se-wholemeal esi-2

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha

kusihlwa: Isobho, inkukhu eyosiwe, isaladi elinamafutha amancane

the xnumx.g

Sabah: Amaqanda abilisiwe ama-2, izingcezu ezi-2 zesinkwa se-rye, itiye (kungaba itiye eliluhlaza noma elimnyama)

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha

kusihlwa: Inyama eyosiwe, isaladi engenamafutha

the xnumx.g

Sabah: Amaqanda aphehliwe ama-2, izingcezu ezi-2 zesinkwa se-rye, itiye (kungaba itiye eliluhlaza noma elimnyama)

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha

kusihlwa: Inyama eyosiwe, isaladi engenamafutha

the xnumx.g

Sabah: Iqanda elibilisiwe elingu-1, ucezu lukashizi olu-1, isinkwa sikakolweni esi-2, isaladi enamafutha 

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha

kusihlwa: Inyama eyosiwe, isaladi engenamafutha

the xnumx.g

Sabah: Iqanda elibilisiwe elingu-1, ucezu lukashizi olu-1, isinkwa se-wholemeal esi-2.

Emini: Iyogathi elula enezithelo, isaladi engenawo amafutha.

kusihlwa: Inkukhu eyosiwe, iyogathi elula, isaladi engenalutho

Yiziphi Izingozi Zokudla Kwamaprotheni?

ukudla okuphezulu kwamaprotheni Kuphephile futhi kunempilo kubantu abaningi. Nokho, ingase ingafaneleki kubantu abanezinkinga ezithile zempilo.

Kuwumbono oyiphutha ukuthi ukudla okuphezulu kwamaprotheni kubangela izinkinga zezinso kubantu abanomsebenzi wezinso ojwayelekile. Olunye ucwaningo lwathola ukuthi abantu abakhuluphele ngokweqile abanesifo sikashukela kanye nesifo sezinso ezisanda kuzalwa babengenakho ukusebenza kwezinso okubi nakakhulu lapho bedla ukudla okunciphisa amaprotheni angu-12% izinyanga ezingu-30.

Ngakolunye uhlangothi, abantu asebevele benesifo sezinso esisesilinganisweni kuya esinzima kufanele banciphise ukudla kwabo amaprotheni ukuze balondoloze ukusebenza kwezinso zabo.

ukudla okuphezulu kwamaprotheni, ingaphinde ikhuthaze amatshe ezinso zabantu abazwelayo. Olunye ucwaningo lwathola ukuthi lokhu kwakuyiqiniso ngamanani aphezulu amaprotheni ezilwane kunamaprotheni emifino.

Ngaphezu kwalokho, abantu abanesifo sesibindi noma ezinye izimo zempilo ezinzima, ekudleni okunamaprotheni amaningi kufanele babonane nodokotela wabo ngaphambi kokuqala.

Ngenxa yalokho;

Amaprotheni angumthombo oyingqayizivele futhi obalulekile. Ukudla okuphezulu kwamaprotheni kunemiphumela enenzuzo ekuthandeni ukudla, isisindo, ukwakheka komzimba, ukuguga kanye nempilo yonke.

Kusukela ekudleni okunamaprotheni amaningi Ukuze uthole inzuzo enkulu, kuyadingeka ukusabalalisa ukudla kwamaprotheni usuku lonke, ukhethe imithombo yamaprotheni ekhwalithi ephezulu futhi ulinganise ukusetshenziswa kwamafutha anempilo nama-carbohydrate.