Izinto eziyinhloko zokwakha zomzimba ziiprotheni, i-akhawunti engama-20% ubunzima bomzimba wethu. Kodwa, njengoko sonke siyazi ukusuka kwiklasi ye-biology yesikolo, umzimba womntu uqukethe amanzi angama-70%. Ngenxa yoko, ukuba ngandlela-thile amanzi avela emzimbeni, kususwe kwiindawo zokuhlala ezomileyo kuya kuba yiprotheyini, apho izitho zethu nezicubu zenziwa khona. Iiprotheni, ngaphezu koko, ngumthombo wamandla okugcina amanzi: ngokungabikho kwamafutha kunye ne-carbohydrates, umzimba ufumana amandla ngokuhlula amaprotheni.
Kwaye ngenxa yokuba zonke iiseli zomzimba wethu zihlaziywa ngokuqhubekayo, ngoko kufuneka siyiprotheni lonke ixesha. Ngenxa yokungabikho kwamaprotheni emzimbeni, iingxaki zomsebenzi weemisipha kwaye, okokuqala, i-heart muscle iqala. Ukutya esiyidlayo kukuba sisisiseko seeprotheni, amafutha kunye ne-carbohydrate, iivithamini kunye neemaminerali. Enye yemigaqo yesondlo esifanelekileyo ngumlinganiselo wokutya ngokwemiqathango yazo zonke izinto eziyimfuneko.
Kodwa ingumgubo obaluleke kakhulu kumthombo weprotheni? Yaye ingakanani inyama ekudliwayo ekudleni? Okanye, njengesigqibo sokugqibela, kunokuba kunokwenzeka ukufaka inyama endaweni yokutya? Ukongeza kwiprotheni kunye neyinyithi, inyama iphezulu kwioli kunye ne-cholesterol, enokuqwalaselwa ngabaphandi abaninzi njengenye yezona zinto ezibangela izifo ze-cardiovascular disease. Xa ukugaya inyama, ukukhutshwa kweetekisi ngaphezulu kunokusuka kokutya kwezityalo - ngoko ke izifo nokuphazamiseka emsebenzini wendlela yesisu.
Umbono ogqithisiweyo ngokubanzi ukuba iiprotheni eziqulethwe kwinyama zizona zifanelekileyo ukulungelelanisa kwaye akukho ndlela engenayo into engeyonto. Ukufunda ngezizathu kunye neemeko zokuphila ixesha elide kuye kwasekwa uphawu lwesici: ekudleni kwexesha elide, inyama ayitholakali nonke, okanye ihlala inxalenye engabalulekanga. Yaye ngokutsho kwesakhiwo senyama, umntu ufuphi neengcambu zezilwanyana ezingaphezu kwezilwanyana: ubude bomathumbu bomntu bubukhulu obuphindwe kathathu kunelo mzimba wakhe, owuphawu lwesitya sokutya, esilungiselelwe ukugaya kunye nokufakela ukutya kwesityalo.
Enyanisweni, zonke iiprotheni kunye ne-micronutrients eziyimfuneko ukuba umzimba uqulethwe ekutheni ukutya, okwakusisiseko sesondlo ngamaxesha onke. Enye indlela yokutya inyama kufuneka ibe yizilimo kunye nemifuno. Ekudleni kufuneka kube nokutya okutya okuhlukahlukeneyo kunye neesobho zeemifuno kunye nezitshalo, ukutya kwezilwanyana zasemanzini, i-salads, imifuno, izithelo, izantyambo.
Phakathi kokutya, i-buckwheat ihlala kwindawo yokuqala kwindawo eziwusizo, ivumela iiprotheyini kuphela kwizityalo, ezinesityebi esinyithi kunye nezinye i-microelements, ezizityebi kwiithamini. Akumangalisi ukuba i-buckwheat, eyenza ukuphucula igazi kunye nokunika amandla kunye nokunyamezela, isetyenziswa kakhulu kwiiyeza zamadoda kunye nezondlo zemidlalo. Iidyayi zizityebi kumafutha, zisusa i-cholesterol kwaye zijonge ukunyanzelela kwegazi. Phakathi kwazo zonke izityalo, i-ngqolowa yintlobo yesityalo esinqununu kwisityalo esincomekayo. Kodwa inxalenye ebalulekileyo yamavithamini kunye nezinto eziphilayo ezisebenzayo ziqulethwe kwi-bran, i. kwiigobolondo zokutya, ezenziwa kwinkqubo yokuvelisa umgubo.
Iimveliso zeBean, ngezinye izihlandlo ezibizwa ngokuba yikutya kwekhulu lama-21, zibaluleke kakhulu, ngokuyinqobo iiprotheni nomxholo kunye ne-soy protein content (40%) kwaye idlula inyama. Ukongezelela, izityalo zizitye kwiithamini zeB B (ngaphandle kwe vithamini B12) kunye nokulandelelana kwezinto, kwaye ekubeni ziqukethe inani elikhulu le-fiber kunye ne-fibers, zinegalelo eluncedo ekutyeni. Iifama zisetyenziselwa ukwenza iisobho, iifatata ezifihliweyo, i-porridge. Kwaye i-pea flour iyenziwa i-noodle, i-jelly ebilisiwe kunye ne-pancake ebhaka. I-Peas, njengawo onke amaqabunga atyebileyo kwizinto ezilandeleleneyo, iivithamini kunye neprotheni, kuphela nje ngaphantsi kwe-fat in content yayo. Iifama zinempahla echasene nomhlaza kwaye zikhuthaze ukususwa kwezinto ezichithwa ngama-radioactive kunye nama-carcinogen emzimbeni. Iibhontshisi, ukongeza kwimixholo ephezulu yeprotheni kunye namavithamini, inezakhiwo ze-hypoglycemic, ngoko ke kubalulekile kubantu abanesifo sikashukela. Phakathi kwezityalo ezikhanyayo, i-soya yindawo ekhethekileyo, ngezinye izihlandlo ebizwa ngokuba yinyama yekhulu lama-21-iprotheni yayo ibanjwe ngumzimba ngamaphesenti angama-90 okanye ngaphezulu. Kule meko, umzimba ufumana iprotheni yemifuno ngaphandle kokutya kwe-cholesterol kunye namafutha. I-sauce ye-Soy, evuliwe, i-e.e. imveliso enotyiweyo, iqukethe uprotheyini we-8% wemifuno kwaye inokuthi ithathe indawo yetyuwa, ngenxa yongcamango lomnwa. Ngokomlinganiselo weprotheni, enye ikhilogram yenyoya ihambelana neekhilogram ezintathu zenkomo.
Sekudlule iiveki ezimbalwa emva kokuba wenqabe ukudla inyama ngenxa yamagqabi, iqondo legazi le-cholesterol linciphisa.
Ingxabano ephambili yabaxhasi benyama yokutya inyama kukuba i-vitamin B12, eyithatha inxaxheba kwi-hematopoiesis, i-metabolism kunye nomsebenzi wesifo, ifunyaniswa kuphela kwenyama, ngokuyinhloko kwisibindi sesilwanyana kunye neentso, kwaye ayinakufumaneka kwimveliso yemifuno. Xa kuthelekiswa nawaphi amanye amavithamini kunye nezinto ezilandelelanayo, isidingo somzimba we-vitamin B12 sisincinci - kuphela ii-micrograms 2-3 ngosuku, kodwa ngaphandle kwayo azinako ukwenza ngaphandle. Nangona kunjalo, kwiindawo eziphakamileyo zezityalo ezi zinto ziqulethe iivithamini, nangona zibancinci, kwaye, ngaphezu koko, kwimveliso yezilwanyana zaselwandle kunye nemveliso yobisi. Ngoko ke, isidingo somzimba we-vitamin B12 sinokubonelelwa ngokupheleleyo ngokutya i-lettuce, intlanzi, ulwandle lwama-squid, i-squid kunye nemveliso yobisi.
Ngoku uyazi oko kunokuthatha inyama endaweni yokutya. Iqinisekisa ukuba oku akuyi kuba yingozi nje kwimpilo, kodwa kwiintlobo ezininzi kuza kuncedisa ekubuyiselweni nasekuqiniseni impilo kunye nokwanda kwithuba lokuphila. Njengoko uyakubona, imvelo ityebile kangangokuba unokufumana enye into kuyo yonke into. Kwaye, ngokulinganisa zonke iingxaki kunye nokuqhafaza, ngamnye umntu angenza isigqibo sokutya inyama yokutya okanye ukuyiyeka ngokupheleleyo. Kodwa, ukwenza ukutya kwakho, kufuneka uhlale ukhumbula amazwi omsunguli weyeza, ugqirha odumile we-anti-Hippocrates: "Ukutya kufuneka kusebenze njengamayeza kuthi".