John Myers
Amaprotheni atholakala ekudleni okuningi kwezilwane nezitshalo okufana nobhontshisi obanzi. Umzimba wethu udinga amaprotheni abalulekile ukuze wakhe futhi ugcine imisipha, phakathi kwezinye izinto.
Ngokuhambisana nama-carbohydrate namafutha, amaprotheni - aziwa nangokuthi amaprotheni - angenye yezakhi ezintathu ezibalulekile ezidingwa umzimba. Amaprotheni ezilwane atholakala enyameni, enhlanzini, amaqanda, nobisi, phakathi kwezinye izinto, njengamaprotheni emifino ezinhlamvu, amakhowe, okusanhlamvu, amantongomane, kanye nemifino efana nodali, uphizi, noma ubhontshisi obanzi. Lesi sakamuva (esaziwa nangokuthi ubhontshisi be-fava noma ubhontshisi obanzi) njengamanje sibuyela emfashinini ngoba ukutshalwa kwayo kusimame kakhulu: ayidingi izibulala-zinambuzane futhi akukho manyolo ngoba igcina i-nitrogen emoyeni ezimpandeni zayo.
Ukudla okulinganiselayo kuhlanganisa izidingo zamaprotheni
Ngokudla okunomsoco, ungathola kalula amanani amaprotheni adingwa umzimba wakho: ngaphansi nje kwegremu ngekhilogremu ngayinye yesisindo somzimba nosuku. Amaprotheni aqinisekisa umuzwa ongapheli wokusutha, kuyilapho ama-carbohydrate edala umuzwa wokulamba futhi ngemva kwesikhashana. Amaresiphi anamaprotheni amaningi kanye nama-carbohydrate ambalwa ngakho-ke avame ukutuswa ukwehlisa isisindo.
Imisebenzi yamaprotheni emzimbeni
Emzimbeni, amaprotheni ahilelekile ekwakhiweni kwemisipha namathambo, isibonelo. Ziphinde zithuthe izinto ezibalulekile. Amaprotheni akhiwa kulokho okubizwa ngokuthi ama-amino acid, axhunyaniswa futhi agoqwe abe yizinhlanganisela ezingenakubalwa ukuze akhe amangqamuzana amaprotheni. Amaprotheni adlala indima ebalulekile kulezi zindawo:
- ukuthuthwa kwamafutha nomoya-mpilo
- ukuthatha insimbi
- ukusebenza kwemisipha
- Ukuzivikela ngokumelene namagciwane
- Ukulungiswa kwamaseli angasebenzi kahle
- Impilo yezinzipho nezinwele
- Ukukhiqizwa kwezicubu ezixhumeneyo kanye ne-cartilage
Mangaki amagremu amaprotheni umzimba wakho udinga nsuku zonke?
Isidingo samaprotheni ngokuvamile singase simbozwe kalula ngokudla okulinganiselayo - ama-protein shakes angeziwe akudingekile kubantu abanempilo. Nsuku zonke, umzimba udinga cishe igremu elilodwa lamaprotheni ngekhilogremu - ngokusekelwe esisindweni esivamile.
- Ngesisindo somzimba esingamakhilogremu angu-75, lokhu kuhambisana nesidingo samaprotheni esingaba amagremu angu-75 kumuntu onesisindo esivamile (amamitha angu-1.80 ubude).
- Abantu abadala nabagulayo badinga i-1.2 kuya ku-1.5 amagremu amaprotheni ngekhilogremu ngayinye yesisindo somzimba ukuze balondoloze ukuhamba nokusebenza kwemisipha yabo.
- Amanani aphezulu kancane ayasebenza kubasubathi abaqhudelanayo nabesifazane abakhulelwe.
- Uma ukhuluphele (amakhilogremu angu-75 futhi ubude obungamamitha angu-1.65), amagremu angu-65 wamaprotheni anele.
Ukuntuleka kwamaprotheni ekugugeni
Uma unganyakazi neze, awulambi - futhi ukudla wedwa akujabulisi kangako. Abantu abaningi asebekhulile ikakhulukazi bahlakulela kalula ukuntuleka kwamaprotheni futhi balahlekelwe isisindo semisipha kungabonakali. Ngoba uma umzimba uthola amaprotheni amancane kakhulu, ushintshela ekunikezeni izimo eziphuthumayo futhi uthole ama-amino acid angekho emisipheni, owagayayo, ngomqondo ongokomfanekiso. Ngakho-ke ukulahlekelwa kwemisipha kuwumphumela ovamile wokuntuleka kwamaprotheni. Labo abathintekayo bahlushwa ukukhathala nokuntuleka kokushayela, ukuwohloka kwemisipha kubonakala nasezinhlungwini lapho behlezi ngoba izicubu zezinqe zishoda umcamelo.
Ukuntula ukudla kanye nobunzima bokuhlafuna kungase kubangele ukuntuleka kwamaprotheni, kodwa ukugaya nakho kuyashintsha ngokuya ngeminyaka: ukukhiqizwa kwe-asidi yesisu kuncipha, futhi ukumuncwa kwezakhi eziphuma emathunjini kuncipha ukusebenza kahle. Izinqubo zokuvuvukala emzimbeni nazo zandisa isidingo samaprotheni. Konke lokhu kukhombisa ukuthi ukuntuleka kwamaprotheni kuyinkinga ngempela ekugugeni - cishe umuntu oyedwa kwabathathu asebekhulile uyathinteka. Ukudla okungeziwe okunephrotheni okucebile ngendlela ebizwa ngokuthi iziphuzo ze-astronaut kungasiza.
Okuqukethwe kwamaprotheni ekudleni
Okufanelekile, isilinganiso esidingekayo samaprotheni akufanele sidliwe sonke ngesikhathi esisodwa, kodwa sisakazwe usuku lonke. Uma ukhumbula amanani ezinkomba ezimbalwa, akunzima nhlobo ukulinganisa okuqukethwe kwamaprotheni ekudleni.
