Imithombo ephambili yeprotheni kubantu iyimveliso yemvelaphi yezilwanyana, nangona ezinye izityalo zivezwe ngumxholo wayo ophezulu. Iingxoxo ngesihloko, ubuninzi beeprotheyini umntu ezidinga intsuku, phakathi koogqirha kunye nabasondlo bezondlo abazange baphumelele iminyaka emininzi.
Ubuninzi kangakanani iprotheni ngosuku kufuneka lugqitywe ngumfazi?
Amaxwebhu asemthethweni anika abantu abaqhelekileyo ukusuka kwi-0.8 ukuya ku-1.3 gram yeprotheni nganye ngeekhigram yesisindo ngosuku. Oku kunikezelwa ukuba umntu akanalo iingxaki kwimpilo yakhe kunye nobunzima obunzima, kwaye akanangena kwimidlalo. Ngomfazi, oku malunga ne-46-75 g ngosuku, ngomntu - 56-91 g.
Abantu abaninzi bayaphutha, bekholelwa ukuba i-1 g yeprotheni ilingana no-1 g wenyama. Enyanisweni, iimveliso zeeprotheyini azibandakanyi ngokupheleleyo ngeeprotheyini, ngoko kufuneka uxhomekeke kwiitheyibhile ezikhethekileyo. Umzekelo, phantse i-27 g yeprotheni iqulethwe kwi-100 g yenkomo yenkomo yenkukhu kunye nenkukhu, i-100 g ye-ityhubhu - i-gram ayi-22, kunye neqanda elilodwa li-6 g.Kubeni ekubeni izinto ezininzi zichaphazela ukufana okuqhelekileyo kwiprotheni, akunakudla ngokusetyenziswa ngumzimba ngokupheleleyo.
Isidingo seprotheni sanda ngokuzikhandla okukhulu, ukukhulelwa nokuncelisa, ukuguga, kunye nokulahlekelwa ubunzima.
Ingakanani iprotheni ngemini kuthatha ukuba ulahlekelwe isisindo?
Iidemon zibonakalise ukuba nayiphi na ukutya kunye nokwanda kwindleko yeprotheni ekudleni kubonakala lula. Ucwaningo luye lwabonisa ukuba ukuba i-25% ye-calories yansuku zonke ifunyenwe kwiiprotheni, ukuxilongwa komzimba kwanda ngesithathu. Ukongezelela, kunye nomxholo weprotheni okwandisiweyo, umngcipheko wokuphuka kokutya kuyanciphisa, ngenxa yokuba kubangela ukuba uvakalelo lube luhle kakhulu kunama-carbohydrates namafutha.
Ngenxa yokungabikho kwemveliso yamaprotheni xa ilahlekelwa ngumzimba, umzimba uqala ukutshisa ioli kunokuba i-fat, kunye nezihlunu. Ngoko ke, ukuphulukana nokunciphisa i-diesticians isifo sokunciphisa umzimba isicetyiswa ukuba ukwandise izinga leprotheni ukuya kwi-2 g nge kilogram yesisindo somntu. Ukuba, ukongeza kokutya, ukulahleka kwesisindo kwandisa umzimba, i-protein rate iphakama kwi-2.2 g. Nangona kunjalo, akufuneki ukuba kudle ngaphezu kwe-30 gram yeprotheni ngexesha, kuba akasandulanga nje umzimba.