Ukudla Okuqukethe Amaprotheni - Yini Amaprotheni? Izidingo Zansuku Zonke Zamaprotheni

Sihlukanisa izakhamzimba zibe ama-macronutrients nama-micronutrients. Ama-micronutrients amavithamini namaminerali esiwathola ekudleni. Ama-macronutrients amaprotheni, ama-carbohydrate namafutha. Amaprotheni angenye ye-macronutrients. Ukudla okunamaprotheni kuyimithombo yezitshalo nezilwane njengenyama ebomvu, inkukhu, i-turkey, ukudla kwasolwandle, inhlanzi, ubisi, uphizi, i-broccoli, imbewu ye-chia, imbewu yefilakisi, i-lentils, ushizi, imbewu yethanga, ama-walnuts, iyogathi, i-oats, ibhali kanye ne-quinoa. . 

Izinhlanganisela eziphilayo ezakhiwe ngenxa yama-amino acid ahlangana ndawonye emaketangeni abizwa ngokuthi amaprotheni. Amaprotheni akhiwe ngamakhulu ama-amino acid ahlanganiswe ndawonye ngamaketanga amade. Kunezinhlobo ezingama-20 ezihlukene zama-amino acid ukuze iphrotheni yakheke. 

Nakuba isidingo samaprotheni sansuku zonke sihluka kumuntu nomuntu, ngokwesilinganiso, umuntu kufanele athathe amagremu angu-0.8 amaprotheni ikhilogremu ngayinye yesisindo somzimba. Lokhu kwanqunywa njengamagremu angu-46 kwabesifazane namagremu angu-56 kwabesilisa. Abesifazane abakhulelwe nabasubathi badinga amaprotheni engeziwe ngosuku.

Yini amaprotheni?

Amaprotheni ayizinhlanganisela eziphilayo ezakhiwe ngenxa yama-amino acid ahlangana ndawonye emaketangeni. Iqukethe amakhulukhulu ama-amino acid amancane ahlanganiswe ndawonye ngamaketanga amade. Kunezinhlobo ezingama-20 ezihlukene zama-amino acid ukuze iphrotheni yakheke.

Amaprotheni ayisakhiwo esikhulu somzimba. Isetshenziselwa ukwenza imisipha, imisipha, izitho nesikhumba. Ibuye isetshenziselwe ukwenza ama-enzyme, amahomoni, ama-neurotransmitters, nama-molecule amancane ahlukahlukene.

Amaprotheni enziwe ngama-molecule amancane abizwa ngokuthi ama-amino acid ahlangana ndawonye njengobuhlalu entanjeni. Ama-amino acid axhumene enza amaketanga amaprotheni amade.

Amanye ama-amino acid atholakala kubuhlalu beprotheni akhiqizwa umzimba. Kodwa hhayi bonke. ama-amino acid esingakwazi ukuwakhiqiza futhi okufanele siwathole ekudleni ama-amino acid abalulekile It ngokuthi.

Amaprotheni abalulekile ngoba enza imisebenzi ebalulekile emzimbeni wethu.

Imisebenzi Yephrotheni

• Ukulungisa izicubu: Umzimba wethu udinga amaprotheni ukuze ukhule futhi ulondoloze izicubu. Kungumsebenzi wamaprotheni ukwakha izicubu ezintsha kanye nokuzilungisa.
• Idlulisela imilayezo: Amanye amaprotheni angama-hormone, izithunywa zamakhemikhali ezivumela ukuxhumana phakathi kwamangqamuzana ethu, izicubu nezitho. Ikhiqizwa yizicubu ze-endocrine noma izindlala.

• Ukwenza amanye amaseli: Amanye amaprotheni ane-fibrous. Inikeza ukuqina nokuqina kumaseli kanye nezicubu. Lawa maprotheni ayi-keratin, enikeza ukwakheka kwezinye izakhiwo emzimbeni wethu. i-collagen kanye ne-elastin.

• Ukugcina izinga le-pH lomzimba: Amaprotheni adlala indima ebalulekile ku-asidi kanye nokulawula okuthile egazini nolunye uketshezi lomzimba. Ngisho noshintsho oluncane lwe-asidi nesisekelo se-pH yomzimba luyingozi. Umzimba udinga amaprotheni ukuze ulawule i-pH.
• Ukulinganisa uketshezi: Amaprotheni alawula izinqubo zomzimba ukugcina ibhalansi yoketshezi. I-albumin ne-globulin angamaprotheni asegazini asiza ukugcina uketshezi emzimbeni wethu.
• Ukunikeza ukuzivikela: Amaprotheni asiza ukwakha i-immunoglobulin noma amasosha omzimba ukulwa nokutheleleka. Ama-antibodies angamaprotheni asegazini asiza ukuvikela imizimba yethu kubahlaseli abayingozi njengama-bacteria nama-virus.
• Ukugcina izakhamzimba: Amanye amaprotheni athutha izinto ezisegazini azifake noma azikhiphe engqamuzaneni. Izinto ezithwalwa yila maprotheni zihlanganisa izakhi ezifana namavithamini namaminerali, ushukela osegazini, i-cholesterol, nomoya-mpilo.
• Nika amandla: Amaprotheni anikeza imizimba yethu amandla. Amaprotheni aqukethe ama-calories angu-4 ngegremu ngayinye.

Izinhlobo Zamaprotheni

Ama-amino acid ayizingqimba eziyisisekelo zokwakha amaprotheni, ahlukaniswa njengabalulekile noma angabalulekile. Ama-amino acid abalulekile atholakala ekudleni okunamaprotheni amaningi njengenyama, imidumba, nezinkukhu, kuyilapho okungabalulekile kwakhiwa ngokwemvelo emzimbeni wethu. 

• Amaprotheni e-Hormonal: Amahomoni angamakhemikhali asekelwe kumaprotheni akhiqizwa amaseli wezindlala ze-endocrine. Isibonelo salolu hlobo lwamaprotheni yi-insulin, ekhishwa amanyikwe ukuze ilawule amazinga kashukela egazini.

• Amaprotheni e-Enzymatic: Amaprotheni enzymatic asheshisa izinqubo ze-metabolic emangqamuzaneni ethu, njengokusebenza kwesibindi, ukugaya kwesisu, ukujiya kwegazi, nokuguqula i-glycogen ibe ushukela. Isibonelo salolu hlobo lwamaprotheni; ukwephula ukudla kube amafomu alula angakwazi ukumunca kalula imizimba yethu ama-enzyme wokugayad.

• Amaprotheni Esakhiwo: Amaprotheni esakhiwo, aziwa nangokuthi amaprotheni ane-fibrous, afaka i-collagen, i-keratin, ne-elastin.

• Amaprotheni okuzivikela: Ama-antibodies, noma ama-immunoglobulin, ayingxenye ebalulekile yamasosha omzimba futhi agcina izifo zingekho. Ama-antibodies akha kumaseli amhlophe egazi. Ihlasela futhi inciphise amagciwane, amagciwane kanye namanye ama-microorganisms ayingozi.

• Iprotheni yesitoreji: Amaprotheni okugcina ikakhulukazi agcina ama-ion amaminerali afana ne-potassium emzimbeni wethu. I-Ferritin, iphrotheni yokugcina, ilawula futhi ivikele imiphumela emibi yensimbi eningi emzimbeni wethu.

• Iphrotheni yezokuthutha: Amaprotheni okuthutha athwala izinto ezibalulekile kumaseli. Ngokwesibonelo, i-hemoglobin ithwala umoya-mpilo isuka emaphashini iwuyise ezicutshini zomzimba. I-serum albumin ithwala amafutha egazini, kuyilapho i-myoglobin idonsa umoya-mpilo ku-hemoglobin bese iwukhiphela emisipheni.

• I-Receptor protein: Amaprotheni asamukelayo ngaphandle kwamangqamuzana alawula izinto ezingena futhi eziphuma kumangqamuzana, njengamanzi nemisoco.

• I-Contractile protein: Amaprotheni e-Contractile, aziwa nangokuthi amaprotheni emoto, alawula amandla nesivinini sokufinyela kwenhliziyo nemisipha. Lawa maprotheni yi-actin ne-myosin.

Izidingo Zansuku Zonke Zamaprotheni

Inani lamaprotheni okufanele lithathwe nsuku zonke liyahlukahluka kuye ngezidingo zomuntu. Ngokwesibonelo; Abesifazane abakhulelwe nabancelisayo badinga cishe amagremu angama-71 wamaprotheni ngosuku. Leli inani elilinganiselwe.

Ukudla okunconyiwe kwansuku zonke (RDI) ngamagremu angama-56 kwabesilisa namagremu angama-46 kwabesifazane. Amaprotheni okufanele athathwe nsuku zonke ngokwezidingo ahluka kusuka ku-0,8 amagremu kuya ku-1,3 amagremu ngekhilogremu yesisindo somzimba womuntu.

Yiziphi Izingozi Zamaprotheni Eqile?

Ukudla amaprotheni amaningi kungabangela ezinye izinkinga zempilo. Ngokwesibonelo; yokudla okunamaprotheni amaningi Kuthiwa kungadala ukulimala kwezinso kanye ne-osteoporosis.

Ukusetshenziswa ngokweqile kwamaprotheni kubangela ukuphuma kwe-calcium kumchamo. Yandisa ingozi yokwakheka kwamatshe ezinso. Ifaka ubunzima obukhulu ezinso nasesibindini. Ngakho, kungabangela ukuguga ngaphambi kwesikhathi kwezinso kanye nokuwohloka komsebenzi wayo. Kungase futhi kubangele i-gout emalungeni.

Iyini Imithombo Yamaprotheni?

Imithombo engcono kakhulu yamaprotheni inyama, inhlanzi, iqanda kanye nemikhiqizo yobisi. Wonke ama-amino acid abalulekile adingwa imizimba yethu akulokhu kudla. Kukhona nokudla kwezitshalo okunamaphrotheni amaningi, isibonelo, iquinoaokufana namalegumes namakinati. Ngenxa yezinhlobonhlobo zokudla okunamaprotheni, akunakwenzeka ukuthola amaprotheni anele ekudleni.

Ukudla Okuqukethe Amaprotheni

Ukuze uhlangabezane nemfuneko yansuku zonke yamaprotheni, kuyadingeka ukudla ukudla okuqukethe amaprotheni. Amaprotheni atholakala ekudleni kwezilwane nokunye ukudla kwezitshalo. Ukudla okuqukethe amaprotheni kukhona:

• iqanda
• Um-alimondi
• I-Pistachio
• I-Walnut
• ama-cashews
• Isifuba senkukhu
• Oat
• Ibhali
• Ushizi we-curd
• Iyogathi
• ubisi
• broccoli
• inyama ebomvu
• I-tuna nazo zonke izinhlobo zezinhlanzi
• I-Quinoa
• I-Lentil
• Ubhontshisi wezinso
• Imbewu yamathanga
• imbewu ye-chia
• Inyama yaseTurkey
• Imfene
• Amahlumela eBrussels
• Bezelye
• ukholifulawa
• Amantongomane
• amabhilikosi
• Mandarin
• ubhanana
• ukwatapheya

Manje ake sibheke ukuthi kungakanani ukudla okunamaprotheni.

• iqanda

iqanda Kungokunye kokudla okunomsoco. Kunamavithamini, amaminerali, amafutha anempilo, ama-antioxidant avikela amehlo abantu abaningi abangenawo. Icebile ngamaprotheni. Okumhlophe kuyiprotheni emsulwa.

Okuqukethwe kwamaprotheni eqanda: Amaphesenti angama-35 eqanda amaprotheni. Iqanda elikhulu eli-78 lamagremu angu-1 liqukethe amagremu angu-6 wamaprotheni.

• Um-alimondi

Um-alimondiIgcwele izakhamzimba ezibalulekile njenge-fiber, uvithamini E, i-manganese ne-magnesium.

Okuqukethwe kwamaprotheni: I-13% yama-alimondi ayiprotheni. Kukhona amagremu angu-28 amaprotheni kumagremu angu-161 ama-calories angu-6 ama-alimondi.

• I-Pistachio

I-PistachioIwumthombo omuhle we-fiber osekela impilo yokugaya ukudla. Inomsoco futhi inamakhemikhali e-antioxidant alungele impilo.

Okuqukethwe kwamaprotheni kuma-pistachios: 1 inkomishi ye-pistachios iqukethe amagremu angu-25 wamaprotheni nama-calories angu-685.

• I-Walnut

Ukusetshenziswa njalo kwama-walnuts kuvimbela i-gallstones. Futhi iwumthombo omuhle wethusi, okwandisa ukuminyana kwamaminerali amathambo futhi ivimbele ukukhumuzeka kwamathambo. 

Okuqukethwe kwamaprotheni kuma-walnuts: 1 inkomishi yama-walnuts aqoshiwe inamagremu angu-18 amaprotheni nama-calories angu-765.

• ama-cashews

ama-cashewsIthusi nensimbi okukuyo kusiza ekwakhekeni kwamangqamuzana egazi abomvu. Kuyazuzisa kakhulu empilweni yamehlo. Iwumthombo omuhle kakhulu we-magnesium, i-mineral ebalulekile yezinqubo zomzimba.

Okuqukethwe kwamaprotheni ku-cashew nuts: Amagremu angu-30 we-cashews aqukethe amagremu angu-5.1 wamaprotheni nama-calories angu-155.

• Isifuba senkukhu

Isifuba senkukhu singenye yokudla okunokuqukethwe kwamaprotheni amaningi. Kufanele idliwe ngaphandle kwesikhumba.

Okuqukethwe kwamaprotheni esifuba senkukhu: Iqukethe amaprotheni angama-80%. Isifuba senkukhu esi-1 esingenasikhumba sinamakhalori angu-284 namagremu angu-53 wamaprotheni.

• Oat

OatIngenye yezinhlamvu ezinempilo kakhulu. Iqukethe imicu enempilo, i-magnesium, i-manganese, i-vitamin B1, nezinye izakhi.

Okuqukethwe kwamaprotheni ama-oats: Iqukethe amaprotheni angu-15%. Ingxenye yenkomishi ye-oats eluhlaza inama-calories angu-303 kanye namagremu angu-13 wamaprotheni.

• Ibhali

ecebile nge-fiber ibhaliIsiza ukugcina ushukela kanye ne-cholesterol ngaphansi kokulawula. Iphinde ivikele umdlavuza.

Okuqukethwe kwamaprotheni ebhali: 1 inkomishi yebhali inikeza 23 amagremu amaprotheni futhi 651 kilojoule.

• Ushizi we-curd

Ushizi we-curd uphansi kakhulu kumafutha nama-calories. Inothile ngezakhi ezifana ne-calcium, i-phosphorus, i-selenium, i-vitamin B12, i-vitamin B2.

Okuqukethwe kwamaprotheni ku-curd cheese: Ama-59% aqukethe amaprotheni. Amagremu angu-22 we-curd cheese aqukethe ama-226% amafutha angama-calories angu-194 futhi ahlinzeka ngamagremu angu-27 wamaprotheni.

• Iyogathi

Yidla iyogathi, ecebile ngezakhi eziningi, ngaphandle koshukela owengeziwe. Iyogathi enamafutha agcwele inamaprotheni amaningi kodwa futhi inama-kilojoule amaningi.

Okuqukethwe kwamaprotheni ku-yogurt: Iyogathi engeyona amafutha inamaprotheni angama-48%. Amagremu angu-170 e-nonfat iyogathi angama-calories angu-100 futhi aqukethe amagremu angu-17 amaprotheni.

• ubisi

ubisiIngenye yokudla okuqukethe amaprotheni ekhwalithi ephezulu. Iqukethe cishe zonke izakhamzimba ezidingwa umzimba womuntu. Iphezulu kakhulu ku-calcium, i-phosphorus ne-vitamin B2.

Okuqukethwe kwamaprotheni obisi: I-21% yobisi iqukethe amaprotheni. 1 inkomishi yobisi inama-calories angu-149 kanye namagremu angu-8 wamaprotheni.

• broccoli

broccoliKuwukudla okunempilo okugcwele uvithamini C, uvithamini K, i-fiber ne-potassium. Iqukethe izakhi ezihlukahlukene ze-bioactive okucatshangwa ukuthi zivikela umdlavuza. Inamaprotheni amaningi uma iqhathaniswa neminye imifino eminingi.

Okuqukethwe okunomsoco kwe-broccoli: I-20% yemifino iqukethe amaprotheni. Inkomishi engu-1 (amagremu angu-96) ye-broccoli eqoshiwe inamakholori angu-31 namagremu angu-3 wamaprotheni.

• inyama ebomvu

Inyama ebomvu inamaprotheni amaningi. Iqukethe i-iron, i-vitamin B12 nezinye izakhi eziningi.

Okuqukethwe kwamaprotheni enyama ebomvu: Iqukethe amaprotheni angama-53%. Amagremu angu-85 enyama ebomvu aqukethe ama-calories angu-184 nama-22 amagremu amaprotheni.

• I-Tuna

Naphezu kokuba inhlanzi enamafutha, inamakhalori aphansi. Yingakho inyama yayo eningi ingamaprotheni. I-tuna iqukethe imisoco eminingi enenzuzo efana ne-omega 3 fatty acids.

Okuqukethwe kwamaprotheni ku-tuna: I-94% ye-tuna ekheniwe emanzini ingamaprotheni. Amagremu angu-154 e-tuna anama-calories angu-179 namagremu angu-39 wamaprotheni.

• I-Quinoa

I-QuinoaIngenye yezinhlamvu ezibizwa ngokuthi i-superfood. Icebile ngamavithamini amaningi, amaminerali, ama-antioxidants kanye ne-fiber.

Okuqukethwe kwamaprotheni e-quinoa: Iqukethe amaprotheni angu-15%. Inkomishi engu-1 (amagremu angu-185) yequinoa ephekiwe inikeza amakholori angu-222 namagremu angu-8 wamaprotheni.

• I-Lentil

I-Lentil Iqukethe i-fiber ephezulu, i-magnesium, i-potassium, i-iron, i-folic acid, ithusi, i-manganese nezinye izakhi ezihlukahlukene. Ingenye yemithombo engcono kakhulu yamaprotheni asekelwe ezitshalweni. Iwumthombo omuhle kakhulu wamaprotheni kubantu abadla imifino.

Okuqukethwe kwamaprotheni kuma-lentile: Amaphesenti angu-27 amakholori ayo aqukethe amaprotheni. 1 inkomishi (amagremu angu-198) ye-lentile ebilisiwe inama-kilojoule angu-230 futhi iqukethe amagremu angu-18 amaprotheni.

• ubhontshisi wezinso

Ubhontshisi wezinsoInothile ngovithamini B1, othuthukisa inkumbulo. Futhi iqukethe i-molybdenum, ekhipha ubuthi emzimbeni.

Okuqukethwe kwamaprotheni kubhontshisi wezinso: Isipuni esingu-1 sikabhontshisi wezinso sinegremu elingu-1 lamaprotheni nama-calories angu-14.

• Imbewu yamathanga

Imbewu yamathanga, Inikeza amanani aphezulu ngendlela emangalisayo ngokwezakhi ezifana nensimbi, i-magnesium, i-zinc.

Okuqukethwe kwamaprotheni: I-14% iqukethe amaprotheni. Amagremu angu-28 embewu yethanga angama-calories angu-125 kanye namagremu angu-5 wamaprotheni.

• imbewu ye-chia

Icebile ku-fiber kanye ne-omega 3 fatty acids futhi inikeza izinzuzo eziningi. imbewu ye-chia inikeza amandla.

Okuqukethwe kwamaprotheni: Amagremu angu-30 embewu ye-chia aqukethe amagremu angu-4.4 wamaprotheni nama-calories angu-137.

• Isifuba saseTurkey

Isifuba saseTurkey siyafana nesifuba senkukhu kwezinye izici. Iqukethe ikakhulukazi amaprotheni, amanani amancane amafutha nama-calories.

Okuqukethwe kwamaprotheni ebele le-turkey: Iqukethe amaprotheni angama-70%. Amagremu angu-85 webele le-turkey angama-calories angu-146 futhi aqukethe amagremu angu-24 amaprotheni.

• zonke izinhlobo zezinhlanzi

Inhlanzi inothe ngemisoco ebalulekile efana ne-omega 3 fatty acids, ebalulekile empilweni yenhliziyo.

Okuqukethwe kwamaprotheni: Ihlukahluka kusuka kuzinhlanzi kuya kuzinhlanzi. Ngokwesibonelo; I-Salmon iqukethe amaprotheni angu-46%. Amagremu angu-85 angama-calories angu-175 futhi anamagremu angu-19 amaprotheni.

• Imfene

Imfene Kuwuhlobo lokudla kwasolwandle. Inama-kilojoule aphansi futhi iqukethe imisoco enenzuzo efana ne-selenium ne-vitamin B12. Njengezinhlanzi, izimfanzi zicebile ku-omega 3 fatty acids.

Okuqukethwe kwamaprotheni kuma-shrimp: Iqukethe amaprotheni angama-90%. Amagremu angu-85 we-shrimp anama-calories angu-84 namagremu angu-18 wamaprotheni.

• Amahlumela eBrussels

Amahlumela eBrusselsImifino equkethe amaprotheni amaningi, njenge-broccoli. Iqukethe i-fiber, i-vitamin C nezinye izakhi ezibalulekile.

Okuqukethwe kwamaprotheni kumahlumela aseBrussels: I-17% iqukethe amaprotheni. Amagremu angu-78 amahlumela aseBrussels angama-calories angu-28 namagremu angu-2 wamaprotheni.

• Bezelye

Bezelye Inothe ngezakhi eziningi, okuhlanganisa i-iron, ithusi, i-zinc, i-calcium, i-manganese ne-vitamin K. I-fiber esemifino inenzuzo empilweni yamathumbu.

Okuqukethwe kwamaprotheni kuphizi: 1 inkomishi kaphizi inikeza 9 amagremu amaprotheni futhi 134 kilojoule.

• ukholifulawa

ukholifulawaIsakhi esibalulekile esicebile ku-choline yi-choline. Lesi sakhi sithuthukisa inkumbulo nokufunda, sithuthukise ukulala futhi sisize ukunyakaza kwemisipha. 

Okuqukethwe kwamaprotheni ku-cauliflower: Ikholifulawa e-1 enkulu inikeza amagremu angu-16.6 wamaprotheni futhi inama-calories angu-210.

• Amantongomane

Amantongomane Icebile amaprotheni, i-fiber kanye ne-magnesium.

Okuqukethwe kwamaprotheni: I-16% iqukethe amaprotheni. Amagremu angu-28 amantongomane angama-calories angu-159 namagremu angu-7 wamaprotheni.

• amabhilikosi

amabhilikosiInothile nge-iron, kanye ne-potassium ne-fiber. 

Okuqukethwe kwamaprotheni: Ibhilikosi elingu-1 linikeza amagremu angu-0.5 wamaprotheni futhi linama-calories angu-17.

• Mandarin

MandarinIgcwele ama-flavonoid, ahlanganiswe nezakhiwo zokulwa nomdlavuza. I-folate esithelweni igcina impilo yamangqamuzana omzimba. Ngaphezu kwalokho, i-potassium esithelweni ivimbela i-osteoporosis.

Okuqukethwe kwamaprotheni e-mandarin: I-tangerine enkulu engu-1 inikeza igremu elingu-1 lamaprotheni futhi inamakhalori angama-64.

• ibhanana

ubhananaIwumthombo omuhle kakhulu we-potassium. Ikhulula izindonga zemithambo yegazi futhi yehlise nomfutho wegazi. Ubhanana, onothe nge-fiber, uvimbela isifo senhliziyo nesifo sikashukela. Futhi inothile ngama-amino acid.

Okuqukethwe kwamaprotheni kubhanana: Ubhanana omkhulu ongu-1 unikeza u-1.5 amagremu wamaprotheni futhi unama-calories angu-121.

• ukwatapheya

ukwatapheyaInothile nge-folate, isakhi esibalulekile ngesikhathi sokukhulelwa. Yehlisa ingozi yokuphuphuma kwesisu. Ukusetshenziswa kukakotapheya nakho kuthuthukisa impilo yenhliziyo.

Okuqukethwe kwamaprotheni ku-avocado: Ukwatapheya ongu-1 unikeza amagremu angu-4 wamaprotheni futhi ungama-calories angu-322.

Kwenzekani uma singatholi amaprotheni anele?

Uma amaprotheni anele angathathwa, ingozi yokuntuleka kwamaprotheni ivela ngokuhamba kwesikhathi. Imisipha iqala ukuncibilika futhi i-metabolism iyaphazamiseka. uphawu lokungatholi amaprotheni anele ukuntula amaprotheniIzimpawu zimi kanje;

• Ukuzizwa ukhathazekile nokucasuka kaningi: Amaprotheni aqukethe ama-amino acid, okuyizingqimba zokwakha ama-neurotransmitters. Balawula imizwa. Uma kwenzeka ukuntuleka kwamaprotheni, ukukhathazeka nokucasuka kuyabonwa.
• Ukuqwasha: Ngokuntuleka kwamaprotheni, ukukhiqizwa kwe-serotonin kuncipha, okubangela izinkinga zokulala.
• I-cholesterol ephezulu: Ngenxa yokuntuleka kwamaprotheni emzimbeni, ukuvuvukala kuyanda futhi i-cholesterol iyanda.
• Ukuntula ukunakwa: Amaprotheni anganele asho ama-amino acid anganele. Lokhu kusho ukuncipha kwama-neurotransmitters. Kulokhu, izinkinga zokunganaki nokugxila ziphakama.
• ukungahambi kahle komjikelezo wokuya esikhathini: Lokhu kubangelwa isimo esibizwa nge-polycystic ovary syndrome (PCOS). Ngandlela-thile, ihlobene nokuntuleka kwamaprotheni.
• Ukulimala njalo nokuphola kancane kwezilondaAmaprotheni angumthombo owakha umzimba. Ukuntuleka kwayo kunciphisa inqubo yokuphulukisa.

Ayini Amaprotheni Ezilwane Nezitshalo?

Cishe u-20% womzimba womuntu wakhiwe ngamaprotheni. Umzimba wethu amaprotheni Kudingeka sithole okwanele ekudleni okunamaprotheni esikudla nsuku zonke. Amaphrotheni ezilwane nemifino yimisoco ebaluleke kakhulu esingayithola ekudleni. Omunye umehluko phakathi kwamaprotheni emifino namaprotheni ezilwane okuqukethwe kwawo kwe-amino acid. 

Imithombo yamaprotheni ezilwane ihlanganisa:

• Pisces
• iqanda
• Imikhiqizo yobisi efana noshizi, ubisi, ne-whey
• inyama ebomvu
• Inyama emhlophe njengenkukhu, i-turkey, nezigwaca

Ukudla okuningi kwezitshalo kushoda okungenani eyodwa yama-amino acid abalulekile. Kodwa iquinoa ve okufana nokolweni Okunye ukudla kwezitshalo okufana nama-phytonutrients kuyimithombo ephelele yamaprotheni.

Amaprotheni atholakala ezitshalweni afaka:

• okusanhlamvu
• I-Lentil
• Amantongomane
• ugaye
• Izithelo ezithile, njengokwatapheya
• USoya
• Hemp
• irayisi
• Bezelye

Umehluko phakathi kwamaprotheni emifino nezilwane

Ngokuvamile, amaprotheni ezilwane abhekwa njengamaprotheni aphelele. Ngoba iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Nakuba amanye amaprotheni ezitshalo nawo eyimithombo ephelele yamaprotheni, okunye ukudla kwezitshalo kushoda okungenani kweyodwa yama-amino acid abalulekile. Ngakho-ke, ayimithombo engaphelele yamaprotheni. Singahlukanisa umehluko phakathi kwamaprotheni ezitshalo nawezilwane ngale ndlela elandelayo:

Iphrofayili ye-amino acid

• Amaprotheni ahlukaniswa abe ama-amino acid. Amaprotheni nama-amino acid asetshenziselwa cishe yonke inqubo ye-metabolic emzimbeni.
• Iphrofayili ye-amino acid yamaprotheni ezilwane nemifino ihlukile. 
• Amaprotheni ezilwane anikeza wonke ama-amino acid esiwadingayo, kuyilapho amaprotheni ezitshalo ephansi kwamanye ama-amino acid. Ngokwesibonelo i-methionine, i-tryptophan, i-lysine futhi iqukethe ama-amino acid amancane kakhulu njenge-isoleucine.

Ibhalansi ye-amino acid

• Kukhona cishe ama-amino acid angama-20 emzimbeni wethu ahlukaniswa njengabalulekile futhi angabalulekile. Ezinye zikhiqizwa umzimba, kanti ezinye kumelwe zitholwe ngokudla.
• Amaprotheni ezilwane ayimithombo ephelele yamaprotheni njengoba aqukethe wonke ama-amino acid adingekayo ukuze umzimba wethu usebenze ngempumelelo.
• Imithombo yamaprotheni yemifino ibhekwa njengentula ngoba ayinayo eyodwa noma ngaphezulu yama-amino acid abalulekile imizimba yethu ewadingayo.

Okuqukethwe kwezakhi

Imithombo yamaprotheni ezilwane ngokuvamile inokuqukethwe okunomsoco okungatholakali kumaprotheni ezitshalo. Amaprotheni ezilwane afaniswa namaprotheni ezitshalo ngokwalezi zakhi ezilandelayo: cebe ukwedlula:

• I-Vitamin B12
• Ivithamini D
• DHA
• zinc

Ngakho-ke, ingabe kufanele sidle amaprotheni ezitshalo noma amaprotheni ezilwane?

Kukhona ezinye izinhlanganisela zezitshalo ekudleni kwezitshalo ezingekho ekudleni kwezilwane. Ukuze uthole ukudla okunempilo, kokubili imithombo yamaprotheni kufanele idliwe ngendlela elinganiselayo.

Izinzuzo amaprotheni yemifino

Ezinye izinzuzo zendlela yokudla nezitshalo, okubizwa ngokuthi i-vegetarian nutrition, zinqunywe ucwaningo.

• Ukudla okunomsoco kusiza ukunciphisa umzimba.
• Igcina umfutho wegazi.
• Yehlisa i-cholesterol.
• Yehlisa ingozi yokufa ngenxa yomdlavuza nesifo senhliziyo.
• Yehlisa ingozi yokuba nesifo sikashukela ngokunikeza ukulawula ushukela egazini.

Izinzuzo zamaprotheni ezilwane

Nakuba amaprotheni ezilwane ngokuvamile ebhekwa njengengenampilo uma eqhathaniswa namaprotheni ezitshalo, anenzuzo inqobo nje uma esetshenziswa ngokulinganisela.

• Yehlisa ingozi yesifo senhliziyo.
• Abantu abadla izinhlanzi njalo banamathuba amancane okuhlaselwa yinhliziyo, unhlangothi kanye nokufa ngenxa yesifo senhliziyo. 
• Ukudla amaqanda kusiza ukwehlisa isisindo ngokunikeza ukusutha. 
• Kuyasiza ukwakha imisipha ethambile. Ngakho, kunciphisa ukulahlekelwa kwemisipha okwenzeka ngokukhula.

Ukufingqa; 

Iphrotheni igama elinikezwe izinhlanganisela eziphilayo ezakhiwe ngenxa yama-amino acid ahlangana ndawonye emaketangeni. Kudingeka ama-amino acid angama-20 ahlukene ephrotheni equkethe amakhulukhulu ama-amino acid ahlanganiswe ndawonye ngamaketanga amade.

Izidingo zamaphrotheni zansuku zonke ziyahlukahluka kumuntu nomuntu. Ngokwesilinganiso, umuntu kufanele athole amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba. Imfuneko yansuku zonke yamaprotheni yabesifazane abakhulelwe nabagijimi ingaphezu kwaleli xabiso.

Ukudla okunamaprotheni kuhlanganisa isifuba senkukhu, inyama ebomvu, i-turkey, inhlanzi nezinhlanzi zasolwandle, ubisi, iyogathi, ushizi, uphizi, i-broccoli, imbewu ye-chia, imbewu yefilakisi, i-lentils, imbewu yethanga, ama-walnuts, i-oats, ibhali ne-quinoa.

Izithenjwa: 1, 2, 3, 4, 5