Iprotein ubuncinci yincinci yeprotheni eyanceda ukugcina umlinganiso we-nitrogen emzimbeni (i-nitrogeni yinto ebaluleke kakhulu kuzo zonke izinto eziphilayo, njengoko inxalenye yazo zonke i-amino acids kunye neeprotheni). Kwafunyaniswa ukuba ngexesha lokuzila ukudla kweentsuku eziyi-8 ukuya kwe-10 i-protein yexesha elihlala ihlukaniswe emzimbeni-malunga nama-23.2 amagremu (kumntu obunzima beekhilomitha ezingama-70). Nangona kunjalo, oku akuthethi ukuba ukutyiwa komlinganiselo ofanayo weprotheni ekudleni kuya kukwanelisa ngokupheleleyo iimfuno zomzimba wethu kule nxalenye yesondlo, ngakumbi xa wenza imidlalo. Iprotein ubuncinci ikwazi kuphela ukugcina iinkqubo eziphambili zezobugcisa kwizinga elifanelekileyo, kunye nexesha elifutshane kakhulu.
Iprotheni ephezulu yinani leprotheni ekudleni okwanelisa ngokupheleleyo iimfuno zomntu ze-nitrojeni kunye kunye nokubonelela ngezixhobo ezifunekayo kwimisipha ebuyayo emva kokuzivocavoca, igcina ukusebenza kakuhle kwendalo, igalelo ekwakheni izinga elaneleyo lokumelana nezifo ezithathelwanayo. Iprotheni ephezulu kwimizimba yomfazi omdala i malunga ne-90 ukuya kwi-100 amagrethi weprotheni ngosuku, kunye nezemidlalo eziqinileyo, oku kunokwandisa kakhulu-ukuya kuma-130 ukuya kuma-140 amagremu ngosuku nangaphezulu. Kukholelwa ukuba ukwenza iprotheyini enkulu ngelilanga xa uqhuba ukuzivocavoca umzimba kwii kilogram nganye zesisindo somzimba, ukudla okuphakathi kwe-1.5 gram yeprotheni kunye nokunye okufunekayo. Nangona kunjalo, nakwiimimiselo yoqeqesho olubi kakhulu kwimidlalo, inani leprotheni ayifanele lidlule ngaphezu kwe-2 ukuya kweyesi-2,5 amagremu kilogram yesisindo somzimba. Ukuba uhamba kumacandelo ezemidlalo okanye kwiiklabhu zempilo kunye nenjongo yempilo, ngoko ke umxholo weprotheyini ekudleni kwakho kufuneka uthathelwe ingqalelo njengemali yayo, eqinisekisa ukuba u-1.5 ukuya ku-1.7 amagremu weprotheni nganye ngeekhilogram yesisindo somzimba.
Nangona kunjalo, ukuthotyelwa kweyona protein encinci kunye neprotein enkulu kwizemidlalo akuyona yodwa imeko yokondla okwaneleyo, enika iinkqubo zokubuyisela emzimbeni emva koqeqesho olusebenzayo. Inyaniso kukuba iiprotheni zokutya zingahluke kakhulu kwixabiso lawo. Ngokomzekelo, iiprotheni zemvelaphi yezilwanyana zilungele umzimba womntu ngokwemimino ye-amino acid. Ziqulethe zonke ii-amino acid eziyimfuneko ezifunekayo ekukhuleni nasekuphuculeni ngokukhawuleza kokusebenza kwezicubu ze-muscle kwimidlalo. Iiprotheni eziqulethwe kwizidalwa zityalo zinexabiso elincinci lamanye ama-amino acidiweyo okanye abonakaliswe ukungabikho kwamanye abo. Ngoko ke, xa uqhuba imidlalo, ukutya okufanelekileyo kuyakuba yinyama kunye nemveliso yobisi, amaqanda kunye nentlanzi.
Ngaloo ndlela, ngesiseko sokuqwalasela ixabiso leprotheni elincinci kunye neprotein enkulu, umntu kufuneka azame ukubonelela umzimba wakho ngezinto eziyimfuneko kakhulu kwimidlalo.