Izisekelo Zokudla
Kuyini amaprotheni?
Ama-proteine ayiklasi lezakhi eziqukethe ama-amino acids, ama-molecule amancane akhiwa nge-carbon, hydrogen, i-oxygen ne-nitrogen athomu. Lezi athomu zixuba emaphethini ahlukene ukuze zenze ama-amino acids ahlukene. Ezinye zazo zibalulekile ngoba azikwazi ukuzenza umzimba futhi kufanele zithathwe ngokudla. Ezinye zazo zingenziwa yisibindi uma zonke izingxenye zamakhemikhali ezidingekayo zitholakala.
Imisebenzi yeProtheni
Amaphrotheni anemisebenzi ehlukahlukene ebaluleke kakhulu emzimbeni. Okokuqala futhi okubaluleke kakhulu, amaprotheni anesibopho sokukhula nokugcinwa kwazo zonke izinqamuzana zomzimba nezakhiwo, njengethambo, imisipha, amaseli egazi, isikhumba nezinwele. Zibuye ziyingxenye eyinhloko ye-enzyme, amaprotheni asiza ukusiza okuningi ukuphendula kwamakhemikhali emzimbeni, kuhlanganise nokugaya. Amaphrotheni nawo ayingxenye ekukhiqizeni ama-hormone afana ne- insulin , ama-hormone e-thyroid, i-estrogen, ne- testosterone.
Uma sidla amaprotheni ekudleni kwethu, isisu senza ama-acid acestive aqala inqubo yokwehla isakhiwo samakhemikhali. Ukugaya kuqhubeka emathunjini amancane lapho, empeleni, iningi lamaprotheni aphulika. Ekugcineni, amaprotheni abuyiselwa emuva kwisakhiwo sabo se-amino acid eyisisekelo ukuze bakwazi ukungena emathunjini nasegazini. Ukusuka lapho, baya esibindi lapho ukusetshenziswa kwe-amino acid kulawulwa khona.
Ngezinye izikhathi zisetshenziselwa ukwakha amaprotheni abalulekile esibindi, ngezinye izikhathi ziyathunyelwa kwenye indawo ukuthi zisetshenziswe.
Zidinga Kangakanani Amaprotheni?
Izidingo zamaprotheni zihluka ngokuya ngobudala, ubulili nesisindo. Kodwa-ke, ngoba owesifazane ophakathi, oneminyaka engu-19 kuya ku-50, ukudla kwamaprotheni kufanele kube cishe ku-46g kuya ku-50g ngosuku.
Owesifazane okhulelwe noma olahla udinga amaprotheni engeziwe ukuze ahlangabezane nezidingo zabo zansuku zonke. Ukudla okunempilo kwe- PCOS kufanele kufake okungenani ama-2 kuya ku-3 ama-protein weprotheyini ephilile usuku ngalunye.
Imithombo yokudla yamaProtheyini
Amaprotheni ekudleni kwethu angavela emithonjeni emibili ehlukene: isitshalo esisekelwe (njenge- soy , amantongomane , nobhontshisi), noma isilwane esisekelwe (njengenyama, ubisi, namaqanda). Ngaphandle kwe-soy, amaprotheni kuphela asekelwe ezilwaneni aqukethe wonke ama-amino acids ebalulekile ngokwanele. Amaphrotheni asekelwe ezitshalweni nawo aqukethe zonke amino acid ezibalulekile, noma kunjalo, ezinye zazo zingase zingabi namanani okwanele ukuhlangabezana nezidingo zethu zokudla. Uma ungadli imikhiqizo esekelwe kwisilwane, ungahlanganisa izinhlobo ezahlukene zamaprotheni okutshala ukuqinisekisa ukuthi uthola wonke ama-amino acids oyidingayo.
Amaprotheni ezilwane avame ukuba ngaphezulu kwamafutha agcwele, ngakho-ke lezo zinhlobo zamaprotheni kufanele zilinganiselwe. Amaprotheni ahlanzekile ahlanganisa inkukhu kanye ne-turkey ebhaka noma eboshwe ngaphandle kwesikhumba, inyama yenkomo namafutha aqothulwe nezinhlanzi. Ubhontshisi kanye namantongomane nakho ukukhetha okuhle kwama-protein asekelwe ezitshalweni. Zama ngamabele okusuka ku-quinoa ne-kasha okuphezulu kakhulu amaprotheni. I-milk, ikakhulukazi ubisi ne-yogurt iqukethe amaprotheni kodwa futhi iphinde ibe nenhlawulo ye-glycemic index.
Yidla lokhu kokudla ngokulinganisela.
Lezi zinsuku, izinqumo eziningi zitholakalayo kuma-protein aphilile. I-bacon yaseTurkey namaqanda abamhlophe bangenza isidlo sasekuseni esimnandi . Isangweji le-Turkey elinamafutha aphansi aphansi, utamatisi, ne-ulethisi kungaba yisidlo sakusihlwa esihle kakhulu. Vele uzame ukugqoka i-mustard esikhundleni semayonnaise. Khumbula ukuthi ukulungiselela kubala futhi, inkukhu ephilile iyinhlangano enhle kakhulu, kodwa uyikhethe igobile noma ibhaka esikhundleni sokuthosiwe. Ngengqondo encane kusengaphambili, kungaba lula ukuthola ukukhetha okunamnandi kwamaphrotheni okukuhle kuwe.
Kubuyekezwe ngu-Angela Grassi, MS, RDN