John Myers
Amaprotheni ayizinto zangempela ezijikelezayo futhi abalulekile ekunikezeni izakhi zomzimba wethu. Kodwa yikuphi ukudla okuqukethe amaprotheni futhi ngiqinisekisa kanjani ukutholakala kwamaprotheni okuqinisekisiwe ngisho nokudla kwe-vegan? Lapha uthola izimpendulo.
Yini amaprotheni?
Ngamakhemikhali, amaprotheni, aziwa nangokuthi amaprotheni, amaketanga amade ama-amino acid. Kunengqikithi yama-amino acid angamashumi amabili ahlukene, ayisishiyagalombili kuwo abalulekile, okungukuthi abalulekile. Njengoba umzimba ungakwazi ukuzakhela ngokwawo, kufanele zimukelwe ngokudla. Ngemuva kwamanzi, amaprotheni ayingxenye eyinhloko yomzimba wethu (amanzi angama-60%, amaprotheni angu-17%, amafutha angu-14%, ama-carbohydrates 1-2%, ukuphumula abanye). Amaprotheni adlala indima ebalulekile ekwakheni imisipha. Amaprotheni nawo ahilelekile ohlelweni lokuzivikela komzimba, ukuvuselelwa kwamangqamuzana, ukujiya kwegazi, kanye nokuthuthwa kwezinto ezibalulekile emzimbeni. Ama-Enzyme namahomoni akhiwa ngamaprotheni. Njengesinye sezakhi ezintathu eziyinhloko eduze kwama-carbohydrate namafutha, amaprotheni nawo angumthombo obalulekile wamandla. Igramu ngayinye yamaprotheni inikeza ama-kilocalories angu-4-5, njengegremu elilodwa lama-carbohydrate. Lokho kuyingxenye yamakholori egremu lamafutha angamakhilo ayisishiyagalolunye. Ngakho-ke amaprotheni aya ngokuya ebaluleka uma kuziwa ekwehliseni isisindo lapho isibali se-BMI sikhombisa ukukhuluphala ngokweqile. Futhi, funda kabanzi mayelana neminye imiphumela yama-amino acid.
Ingabe wonke amaprotheni ayafana?
Isilinganiso sekhwalithi yamaprotheni ekudleni inani lawo lebhayoloji (BV). Lokhu kukalwa ngenani kanye nesilinganiso sama-amino acid ahlukene komunye nomunye. Uma iphezulu i-BW, amaprotheni amaningi avela ekudleni - kungakhathaliseki ukuthi avela emithonjeni yamaprotheni esilwane noma e-vegan - angaguqulwa abe amaprotheni angapheli.
Iqanda Eliphelele lachazwa nge-DP engu-100. Amanani ebhayoloji okunye ukudla okunamaprotheni angezansi: inyama yenkomo (BV = 92), tuna (BV = 92), ubisi lwenkomo (BV = 88), soy (BV = 85), ushizi (BV = 84), irayisi (BV = 81), Amazambane (BW=76-98), Ubhontshisi (BW=72), Ummbila (BW=71), Ukolweni (BW=57).
Umuntu angakhuphula i-DP ngokuhlanganisa ukudla: 36% amaqanda + 64% amazambane (DP = 136) noma 75% ubisi + 25% kafulawa kakolweni (DP = 125) noma 51% ubisi + 49% amazambane (DP = 101). Lokhu kubaluleka ikakhulukazi uma ugwema ukudla kwezilwane okune-BW ephezulu - njengasekudleni kwemifino noma kwe-vegan - noma ukhetha ukudla okunamaphrotheni aphansi.
Igcwele futhi izacile ngamaprotheni
Umthelela wokusutha obonwa ubuchopho mkhulu ngemva kokudla okunamaprotheni amaningi kunangemva kokudla okunothe nge-carbohydrate noma okunamafutha. Isizathu esiqondile salokhu asikakacaciswa ekugcineni ngokwesayensi. Okuqinisekile, nokho, ukuthi izimpawu zangaphakathi ezithunyelwa ama-amino acid ebuchosheni zinamandla kangangokuthi umuzwa wokusutha uhlala isikhathi eside.
Njengoba amaprotheni, ngokungafani nama-carbohydrate, egcina izinga likashukela egazini liphansi, lokhu nakho kunomthelela ekusutheni, okungukuthi ukungabi bikho kwendlala. Ukukhishwa kungazelelwe, okuphezulu kwe-insulin, okudingekayo ukwehlisa izinga likashukela eliphakeme ngemuva kokudla okucebile ngama-carbohydrate, futhi umphumela we-hypoglycemia uyavinjelwa. Izifiso ezesabekayo zihlala kude, okubaluleke kakhulu lapho ulahlekelwa isisindo. Phakathi kwezinye izinto, ukudla okusekelwe endleleni ye-Montignac kusebenzisa lo mphumela.
Ngaphezu kwalokho, ukudla okunamaprotheni amaningi njengenyama noma inhlanzi kunamandla amancane. Lokhu kusho ukuthi banikeza ama-kilojoule ambalwa nge-100 g ngayinye futhi ngenxa yalokho alungele ukulahlekelwa isisindo. Ithiphu: Uma wenza imidlalo ye-endurance, i-yoga, noma i-Pilates ngesikhathi esifanayo, uvimbela umphumela we-yo-yo!
Kunengqondo futhi ukuthi abantu abanesifo sikashukela bashintshe ukudla okune-carbohydrates bafake ukudla okunamaprotheni ngoba lokhu kungehlisa inani le-insulin edingekayo egazini.
Izindlela zokupheka ezinothe ngamaprotheni: ezakudala nezintsha!
Uma ufuna ukudla okunamaprotheni amaningi kanye nezindlela zokupheka, imikhiqizo yezilwane (isb. tuna, inkukhu, ushizi njenge-Emmental noma i-Maasdammer) ivame ukuba phambili ngokwezinga nobungako. Kodwa imithombo yamaprotheni emifino efana namantongomane, imbewu kanye nembewu kanye nemifino (uphizi, ubhontshisi wesoya noma amantongomane) ingaqukatha inani elibalulekile lamaprotheni. Ngakho-ke azibalulekile kuphela ekudleni kwamaprotheni emifino kanye ne-vegan. Ungakwazi ukucebisa zokupheka zokupheka ngamantongomane nembewu enhlama ukuze uqukathe amaprotheni.
Eminyakeni yamuva nje sithole ukudla kwakusihlwa okune-carbohydrate ephansi kanye namasemishi amaprotheni emashalofini nasezindaweni zababhaki. Izimpahla ezinjalo ezibhakwe ngamaprotheni zithatha imfundiso yokuthi ama-carbohydrate akhulula i-insulin kusihlwa futhi ngaleyo ndlela ukushiswa kwamafutha kuyavinjelwa. Kodwa-ke, noma ubani othembele esinkwa samaprotheni lapho elahlekelwa isisindo kufanele aqaphele. Ngoba amanani e-carbohydrate ancishisiwe nawo ahambisana nokuqukethwe kwamafutha aphezulu futhi ngaleyo ndlela amakhalori engeziwe. Abantu abanokungabekezelelani kwe-gluten kufanele futhi bagweme isinkwa samaprotheni, njengoba siqukethe amaprotheni kakolweni (gluten), imbewu ye-linseed noma i-sunflower kanye neprotheni ye-soy ne-lupine.
Ukwengezwa kokunye okuhlukile kukafulawa okufana nofulawa kakhukhunathi, i-linseed, noma i-walnut nakho kuphumela ekukhuleni okukhulu kwamaprotheni lapho ubhaka futhi upheka ezinye izitsha.
