Iprotheni iyona isondlo esibaluleke kakhulu kubo bonke abantu ababandakanyekayo kwizemidlalo baze bakhokele ubomi obulinganisiweyo, abadala kunye nabantwana abaselula. Umsebenzi walo emzimbeni awukwazi ukuzaliseka yiphina into, kungekhona enye into, njengama-carbohydrates namafutha. Kufuneka kwaye kusetshenziswe naluphi na uhlobo lokudala, ukubuyisela nokugcina iiseli, izicubu zomzimba, i-skin, amathambo, igazi kwaye kuyimfuneko nje ukudala ii-antibodies. Enye yeentlobo zeprotheni yimifuno. Kuye malunga noko, kwaye yintoni na umthombo ongcono kakhulu weprotheni yemifuno, kwaye iya kuxutyushwa ngezantsi.
Iprotheni yemifuno - ulwazi jikelele
Ngokoluhlu lwe-amino acids, kukho iintlobo ezimbini zeeprotheni - zizalisekile kwaye aziphelelanga. Iiprotheyini ezipheleleyo ziqulethe zonke ezibalulekileyo (eziyimfuneko) ze-amino acids kwaye, njengommiselo, imvelaphi yezilwanyana. Iiprotheni ezingapheliyo zemvelaphi yezityalo yilabo abangenayo enye okanye ngaphezulu i-amino acid ebalulekileyo.
Kukhona enye kuphela inokwenzeka yokufumana iiprotheni zonke eziyimfuneko ngaphandle kokutya kwezilwanyana. Oku kufezwe ngokudibanisa ngokucophelela kweeprotheni zezityalo. Ukuhlanganiswa kwe-amino acid encinane kuhluka kwiiprotheni ezahlukeneyo. Oku kuthetha ukuba xa kuthengiswa izinto ezimbini zokutya ezihlukeneyo, i-amino acids kwiprotheyini enye inokuhlawulela ukungabikho komnye kwenye. Oku kubizwa ngokuba yiprotheni epheleleyo. Lo mgaqo ubaluleke kakhulu nasiphi na ukutya okunomsoco.
Ukongezelela, umzimba ngokwawo unokuvelisa iprotheni epheleleyo, ngaphandle kokuba iiprotheni zinikezwa kwiindawo ezahlukeneyo zezityalo. Izityalo ziyimveliso enomxholo ophantsi we-lysine, kunye neembotyi azinakwenzeka ukuba ziqulethe i-methionine. Oku akuthethi ukuba izityalo zemifino zifumana i-amino acid engabalulekanga.
Ukuhlanganiswa kweeprotheni zezityalo, ezinjengama-grains kunye nemifuno, kubangela iphrotheni ephakamileyo enokugaya kunye, kwaye kwezinye iimeko zibhetele kuneeprotheni zezilwanyana. U-Soy ngumkhiqizo onomxholo wesiprotheni ophezulu, onokuthi uthathwa njengowokulingana nomzimba.
Ukutya okunomsoco kulungile kukutya okunokulinganisela kokutya, okusanhlamvu, imbewu, izityalo kunye nemifuno, equlethe umxube weeprotheni ezincedisanayo, ngaphandle kwesidingo sawo naziphi na izongezo. Ubhontshisi kunye nesinambisi, isandwich kunye noshizi okanye ibhotela ye-peanut, okusanhlamvu ngobisi (soy okanye inkomo) kunye nelayisi kunye neepayi okanye imbotyi - ngumzekelo omhle weprotheni ukondla.
Ngaphambili kwakukholelwa ukuba isongezelelo seprotheyini kufuneka sisetyenziswe ngexesha lokutya. Ngoku izazinzulu ziyazi ukuba oku akuyimfuneko, kuba umzimba uhlala ixesha elide i-amino acids. Ukutya okunomdla okunokulinganisela kunokuba lula ukubonelela zonke ii-amino acid ezifunekayo kunye neeprotheni ezidinga umzimba.
Imithombo yeprotheni yemifuno
Imithombo efanelekileyo yokutya kwezondlo kunye nalabo abathanda ukuhlukana kwemenyu yabo yokutshintsha iindlo zesintu kunye nemveliso yobisi yi-nati kunye nembewu, iimbotyi, iimveliso ze-soy (tofu, ubisi lwe-soy, ubhontshisi we-soya) kunye nosawoti.
Ukutya okuhlukileyo kunamaprotheni ahlukeneyo, nganye neyakhe i-amino acid ehlukile. Umlinganiselo we-amino acids ebalulekileyo ekudleni unokuhluka. Zingahluka kwizinto ezifunwa ngumzimba ukudala amaprotheni. Isixa ngasinye se-amino acids esisiseko kwizidlo ezineeprotheni sinquma umgangatho wayo.
Imithombo ephambili yeeprotheyini zemifuno iqulethe zonke izinto ezifunekayo ze-amino acid, ekubeni umzimba ufuna ukunikezelwa rhoqo kwiprotheni ephezulu. Ukuba iprotheni iqule ubuncinane enye okanye ngaphezulu kwe-amino acids eyisiseko, ichazwa njengeprotheni ephantsi.
Umgangatho weprotheni uvame ukumiselwa inani le-amino acids, kunye nobukho beeprotheyini zeqanda, ubukho bokuba bubonwa njengento efanelekileyo. Ngaloo ndlela, akumangalisi ukuba imithombo yamaprotheni yezilwanyana, ezinjengokutya, amaqanda, ubisi kunye noshizi, ngokuqhelekileyo ziyimzimba ebalulekileyo.
Iingcali zenza uluhlu lwemithombo ethandwa kakhulu yeprotheni yemifuno, ngokwemixholo yabo kwimveliso. Nangona kunjalo, kufuneka kukhunjulwe ingqalelo ukuba le nto yinto engafanelekanga. Ngethuba lokupheka, inani leprotheni lingahluka kakhulu.
Imveliso yemifuno (nge-100 g yemveliso) | Iiprotheni (g) | ||
I-avovoc | 2 | EGrenade | 0.95 |
Iinanayi | 0.54 | Iklabishi elula emhlophe | 1.21 |
I-Asparagus | 2.2 | Oat bran | 17 |
IAlmond | 21 | Oats | 16.89 |
Ubhanana | 1.09 | Utamatisi we-Orange | 1.16 |
Ubhontshisi | 21-25.3 | IWalnuts | 15 |
Broccoli | 2.82 | Isitshalo seqanda | 1 |
IBrussels ihluma | 3.38 | Oranges | 0.94 |
Ilayisi egazini | 6.5 | Peaches | 0.91 |
Umsila omhlophe weengqolowa omhlophe | 7.13 | Millet | 11.02 |
Iidiliya ezimhlophe | 0.69 | Umqolo wegrosi | 16 |
ICrapefruit | 0.63 | Iilon | 0.84 |
Amakhowe | 1.8 | Radis | 0.68 |
Amakhowe, amathanga | 3.4 | Isinkwa se Rye | 10 |
Watermelon | 0.61 | Amagilebhisi amnyama | 0.77 |
Iifama | 5.42 | Turnip | 0.9 |
IiFiber ubhontshisi | 1.82 | Pepper ophuzi omnandi | 1 |
Imifuno eluhlaza | 1.03 | Pepper eluhlaza | 0.86 |
Iklabishi yeSavoy | 2 | Plum | 0.7 |
Apricots | 1.4 | Amakhiwane | 0.75 |
Iifatata ezingahlaziywanga | 2.02 | IiSoybean | 36.9 |
Uluhlaza | 1.98 | Isipinashi | 2.86 |
Irayisi e-Brown | 7.94 | Leek | 1.5 |
Amantonga e-Cashew | 18 | Sesame | 18 |
Kiwis | 1.14 | Crackers | 10.8 |
Iklabishi yaseTshayina | 1.2 | Iphunga | 1 |
Dill | 1 | Amanqatha | 26 |
Ikhukhamba | 0.65 | Butter Peanut | 25 |
Anyanisi | 0.8 | Ummbi | 9.42 |
Amapheya | 0.38 | Celery | 0.7 |
Intsholongwane yegciwane | 7.49 | Chicory | 0.6 |
Lwesardard | 1 | Utamatisi obomvu | 0.88 |
Nuts | 15 | Iibomati ezibomvu | 2.14 |
Lemon | 1.1 | Iidiliya ezibomvu | 0.72 |
Amapheya amancinci aseAsia | 0.5 | Iklabishi ebomvu | 1.43 |
IPasta | 10.8 | Beet | 1.2 |
Mango | 0.27 | Pistachios | 21 |
Mandarin | 0.81 | IiApile | 0.26 |
IiKaroti | 0.93 | Ierberberries | 0.58 |
Izibonelelo zeprotheyini yemifuno
Ngokwenzululwazi ye-5 000 amadoda nabesifazana, uxinzelelo lwegazi lwazo luzinzileyo kunye nokusetyenziswa ixesha elide kwemifuno, amaqabunga kunye nezityalo xa kuthelekiswa nalabo badla inyama. Oku kubonisa ukuba izityalo zemifuno, okunokwenzeka, aziyi kuba neengcinezelo zegazi, ngenxa yoko, kunye nezifo ezinesifo senhliziyo ziya kuba ziphantsi kakhulu kunabanye. Ukongezelela, kukholelwa ukuba ukuxhamla kokutya kwemifino kukunyanzeliso olubuthakathaka lokunyuselwa kunye nokucoca kwamaprotheni. Oku kugwema umngcipheko we-osteoporosis kunye neengxaki zeengtso. Olu hlobo lokutya lukulungele ukukhusela umthamo wesisu kwaye luququzelele ukususwa kweetekisi emzimbeni. Oko kukuthi, unokuyisebenzisa kwixesha elithile, ukubuyela, ngenxa yoko, ukutya okuqhelekileyo. Oku akuyi kuwonakalisa umzimba, kodwa, ngokuchaseneyo, kuya kunceda ukubuyisela ezininzi iinkqubo ezazisenkingeni ngaphambili.
Inani elifunekayo leprotheni yemifuno
Izifundo zibonisa ukuba asiyidingi iprotheni eninzi njengoko yayicinga ngaphambili. Inani eliphakanyisiweyo leprotheni kubantu abadala kunye nabantwana liye lalingaphezu kwesigama kwiminyaka engama-20 edluleyo. Ukwanda kweemfuno zeeprotheyini ngexesha lokukhulelwa, nangona kunjalo, kwahlala kungatshintshi. Kwaye oku kuqondakalayo, ngenxa yokukhula okuqhelekileyo nokuphuhliswa komntwana, inani elikhulu lokusityalo nje kuphela, kodwa neeprotheni zezilwanyana ziyadingeka. Le yimeko xa kulunge ukuyeka imifuno yesikhashana. Kodwa kulo lonke uluntu sele lifike kwizinga eliphezulu lokutya.
Inani elinconywayo leprotheni livumelekile kuphela xa iimfuno zamandla zomzimba zidibene. Ngaphandle koko, iprotheni yokutya isetyenziselwa ukuvelisa amandla, kungekhona ukukhula nokubuyiswa. Oku akusoloko isebenza kwimithombo yamaprotheni. Kukholelwa ukuba imithombo emihle ye-carbohydrate isetyenziselwa ukuvelisa amandla.
Ngokungafani nemibono yabantu, abagijimi kunye nabasebenza kwizandla zomsebenzi, kungekhona ukunyuswa kwamanzi kwiprotheni. Amandla adingekayo ukwenzela umsebenzi okhuseleyo unikwe ngokugqithiseleyo kwi-carbohydrates. Kodwa kuphela kunye nelelo elongezelelweyo lomzimba kunye neprotheyini kunokuba nokwanda kwimizimba yesisundu. Yile nto yokutya kwiprotheni yokutya ijoliswe kuyo.
Iiprotheyini ezilunohlaza zinemivuzo yazo xa kuthelekiswa neprotheyini yezilwanyana. Le yindlela enempilo kulabo abangafuni ukutya inyama, amaqanda kunye nemveliso yobisi imihla ngemihla, bengabaza umgangatho wabo okanye besaba ukuzalisa umzimba ngeprotheni. Ukusebenzisa imithombo ephambili yeprotheni yemifuno, akufanele uxhalabele ngempilo yakho. Kuya kuba luhle kakhulu.