Amaphrotheni ngokwayo akanalo umthelela omkhulu kumazinga kashukela egazi, nakuba ukudla okungenzeka kunamaprotheni. Ngokuvamile, abantu abanesifo sikashukela abadingi amaprotheni amaningi kunabantu abangenayo isifo sikashukela. Nokho, kunezikhathi lapho amaprotheni amancane engcono.
Amaphrotheni nempilo yakho
Amaphrotheni ngenye yezinhlanzi ezintathu ezibalulekile; ezinye ezimbili zikhulu nama-carbohydrate.
Lokhu kuyadingeka ngokwezimali eziningi ukugcina impilo nemisebenzi ebalulekile.
Umzimba usebenzisa amaprotheni ukwakha, ukulungisa nokugcina izicubu nezitho zomzimba wakho eziningi. Ama-proteine nawo ayadingeka ekusebenzeni komzimba wokuzivikela komzimba futhi azisize ezinye izinqubo zomzimba ezengeziwe.
Ukungena kweProtheni Yansuku zonke
Uma nje izinso zakho ziphilile, cishe amaphesenti angama-15 kuya ku-20 amakhalori wakho wansuku zonke kufanele avele amaprotheni. Lokhu kuyinani elifanayo eliphakanyisiwe ekudleni okulinganiselwe okungeyona isifo sikashukela. Amaphesenti angaba ngu-45 kuya kwangu-50 okudla kwakho kwe-caloric kufanele avele kuma-carbohydrate kanti amanye kufanele avele ngamafutha.
Umuntu odinga amakholori angu-2 000 ngosuku udinga amaprotheni angama-75 kuya kwangu-100 ngosuku. Nokho, kuyoba nenembile kakhulu ukusebenzisa ifomula ejwayelekile ye-0.8 amagremu amaprotheni kilogram ngayinye yesisindo somzimba.
Ukuze wenze ukuguqulwa kwe-kilogram, hlukanisa isisindo sakho ngamakhilogremu ngu-2.2. Ngokwesibonelo, uma ulinganisa amapounds angu-150, okulingana nama-68 kilogram.
Hlukana ngokuthi ngu-0.8 futhi uthola umgomo wamaprotheni wama-85 amagremu.
Ngokwe-USDA Dietary Guidelines, Kunconywa ukuba udle ama-ounces ama-5/2 wezinzuzo eziphethwe ngamaprotheni ngosuku ngalunye. Ukudla okuphezulu kwamaprotheni kubandakanya inyama, inhlanzi, izinhlanzi zasolwandle, inkukhu, amaqanda, imikhiqizo yobisi, izithelo zommbila, amantongomane kanye nembewu.
Ngokwesibonelo:
- Isifuba sezinkukhu esisodwa sine-29 amagremu amaprotheni
- Enye yebhontshisi omnyama yendebe inamaprotheni angu-15
- Iqanda linama-gramu angu-6 amaprotheni
- Enye indebe encane yamafutha ine-8 amagremu amaprotheni
- I-3-ounce ingxenye ye-steak ine-26 amagremu amaprotheni
Ukukhetha amaprotheni
Lapho ukhetha amaprotheni ekudleni kwesifo sikashukela, ukukhathazeka kunamafutha kanye nama-carbohydrate ukuthi lokhu kudla kuqukethe. Ezinye izinhlobo ze-carbohydrate, isibonelo, ziguqulwa ngokushesha zibe yi-glucose, ezingase ziholele ku-spike. Ukwengeza, ingozi yokuzuza isisindo kusuka ekudleni kwamafutha amaningi kanye nokudla okuphezulu kungaholela ekulawuleni okungaphansi kwamazinga kashukela egazini.
I-American Diabetes Association itusa izinhlanzi zokudla njengomthombo wamaprotheni okungenani kabili ngesonto. Babuye batusa ukunciphisa inyama ebomvu nezinyama ezicutshungulwa njenge-ham, i-bacon, nezinja ezishisayo ngoba lezi zivame ukuphakama ngamafutha agcwele. Ukudla okunomsoco kuyinto engcono yokudla okulinganiselayo.
Ukudla okuphezulu kwamaprotheni
Ukushintshela ekudleni okuphezulu kwamaprotheni kungase kubonakale sengathi kufanele kube nokwenza umehluko emithethweni yeshukela egazini. Kodwa-ke, amaprotheni cishe ayisize kakhulu, okungenani isikhathi eside.
Ucwaningo luye lwabonisa ukuthi ukunyuka kwamaprotheni okwandayo akubonakali kunomthelela ozwakalayo endleleni ushukela wakho oguzwa ngayo noma owenziwe ngayo. Futhi ayinayo imiphumela yesikhathi eside eshukela lakho legazi noma izidingo ze-insulin .
Lokhu kusho ukuthi uma umuntu onesifo sikashukela eshintshela ekudleni okuphezulu kwamaprotheni, noma iyiphi inzuzo yokwelapha kungenzeka ngenxa yokunciphisa okufanayo kanye nomthetho osondelene we-carbohydrate ukusetshenziswa, hhayi kokudla okuthile kwamaprotheni. Lesi yisisekelo esibalulekile sokudla okunomsoco we-carbohydrate , okungasiza ukulawula uhlobo lwesifo sikashukela sohlobo lwe-2.
Lokho akusho ukuthi ukudla okuphezulu kwamaprotheni kulungile kuwo wonke umuntu. Kudingeka uthathe isimo sakho somuntu siqu nokudla imikhuba.
Ngokwesibonelo, kwenziwa ucwaningo ekudleni okuphakeme kakhulu kokubili amafutha namaprotheni. Kubantu abanesifo sikashukela sohlobo 1, isisindo sabo se-insulin sidinga ukwanda emva kwesinye salezi zidlo.
Ngenxa yalokhu, abacwaningi batusa ukuqapha okukhulu kwamazinga e-glucose.
I-Nephropathy yesifo sikashukela
Abantu abane- nephropathy yesifo sikashukela, esiyisifo sezinso esihlobene nesifo sikashukela, ngokuvamile badinga ukudla amaprotheni amancane. Kulesi simo, i-protein enconywayo yokudla i-gram eyodwa (noma ngaphansi) ngekhilogremu yesisindo somzimba.
Kuzodingeka usebenze nomhlinzeki wakho wokunakekelwa kwezempilo ukuze unqume ukuthi ungakanani amaprotheni owudinga usuku ngalunye. Amaprotheni amaningi kakhulu angase abe mabi izinso zakho, kodwa amaprotheni amancane kakhulu angabangela ukungondleki kanye nokulahlekelwa isisindo esingalindelekile.
Ukufakeka Kweprotheyini Eyintandokazi
Noma ubani onesifo sikashukela angakwazi ukuzuza ezinconyweni ezenziwe ngokwezifiso zeprotheni. Kunezici eziningi ezidlala indima ekudleni okulinganisela kahle futhi izidingo zakho zingase zihluke ezincomo ezijwayelekile.
Kungcono ukukhuluma nomhlinzeki wakho wezempilo mayelana nezidingo zakho zamaphrotheni. Ungayiphinde uxoxisane nomfundisi ophethwe yisifo sikashukela noma odla okunomsoco noma onomsoco ogxila ekwelapheni kokwelashwa kubantu abanesifo sikashukela.
Izwi elivela
Nakuba amaprotheni engabonakali ngokuqondile emazingeni egazi le-glucose, ezinye izingxenye zokudla okuphezulu kwamaprotheni kungenzeka. Gcina lokhu engqondweni bese uzama ukunciphisa amaprotheni akho emalini okunconywa nsuku zonke kanye nokudla okuncane kwamafutha kanye nama-carbohydrate.
> Imithombo:
> I-American Diabetes Association. Amaprotheni Ukudla. 2017.
> I-American Diabetes Association. Ukuphathwa Kwendlela Yokuphila: Amazinga Wokunakekelwa Kwezokwelapha Eyesifo Sikashukela-2018. 2018; 41: S38-S50. Ukunakekelwa yisifo sikashukela . i-doi: 10.2337 / dc18-S004.
> Bell KJ, et al. Impact ye-Fat, i-Protein, ne-Index ye-Glycemic ekulawuleni kwe-Glucose PostPradial ngohlobo lwe-1 lwesifo sikashukela. Ukunakekelwa yisifo sikashukela . 2015; 38 (6): 1008-1015. i-doi: 10.2337 / dc15-0100.
> UMnyango Wezolimo wase-United States. Izikhombisi-ndlela Zokudla ZamaMelika 2015-2020. 2015.