Iphi na iprotheni?

Iprotheni iyimfuneko emzimbeni njengomoya, kuba nguye othabatha inxaxheba kwiinkqubo zokwakha emzimbeni, isisombululo, sinceda ukugaya amaninzi amavithamini kunye neemaminerali. Ungayifumana kwizilwanyana kunye nemveliso yemifuno. Xa kukho ininzi yeprotheni, iya kuxelwa kule nqaku.

Ukutya kunye nomxholo weeprotheni ophezulu

Ukuveliswa kweemveliso zezilwanyana, izityebi kwiiprotheyini, zibandakanya inyama, intlanzi, ubisi, amaqanda kunye neentlanzi zaselwandle. Ukususela kwisityalo, unokwazi ukubona iinantambo, imbewu kunye nembewu, iimbotyi kunye neesinkwa. Ngelo xesha, iintlobo ezahlukeneyo zenyama okanye intlanzi ziyahlukahlukana phakathi komxholo weprotheni. Abo banomdla wokuba inyama yiprotheni, kubalulekile ukujonga i-veal ebilisiwe, equle i-30.7 g yeprotheni nganye kwi-100 g yemveliso. Indawo yesibini ithathwa yi-steak, kwaye okwesithathu i-meat beef. Abo bafuna ukwazi ukuba luphi uhlobo lweentlanzi ezininzi kwiprotheni, kuyacetyiswa ukuba zisetyenziswe kule ndawo kungekhona inyama, kodwa i-caviar, ingakumbi ebomvu, equle i-31.6 g yeprotheni nganye kwi-100 g yemveliso.

Isityebi esincinane si-caviar emnyama, kunye nenyama yeentlanzi kunokwenzeka ukufumanisa i-salmon e-pinki . Iingqolowa azikho ngaphantsi komxholo weprotheni kunye nendlovukazi phakathi kwazo i-buckwheat. Ilandelwa yi-oatmeal kunye nelayisi. Oku kuya kuba luncedo ngolwazi kulabo abanomdla kwindiphi uhlobo lokutya okuninzi kwiprotheni. Kwimveliso yezityalo ingaqatshelwa iimbotyi, iilenti, iimbotyi kunye ne-soy ngakumbi. Iiprotheni zayo zinenani eliphezulu lezinto eziphilayo kwaye zisetyenziselwa ukufumana iimveliso ezizodwa kunye neezongeziweyo ukwenzela ukutshintsha iprotheni yezilwanyana kunye neprotheni yemifuno. Abo bacela ukuba ziphi iinqutyana zizona zininzi zeprotheni, unokuphendula ukuba kwi- peanuts - 26.3 g nge 100 g yemveliso. Emva kwakhe uya e-cashews, kwaye ke i-pistachios.

Iiprotheni zokutya

Nangona kunjalo, usebenzisa ukutya okuphezulu kwiprotheni, kufuneka uqwalasele indlela ekuthathelwa ngayo umzimba. Umgangatho weprotheni uzimisele ngokufumaneka kwazo zonke ii-amino acid ezifunekayo, zibandakanywe ekubunjweni kwayo. Ukuba bahlala malunga ne-1/3 yenani lazo zonke i-amino acids, ngoko iprotheni enjalo ithathwa njengento yokugaya, apho zonke iiprotheni zendalo zivela. Nangona kunjalo, kubaluleke kakhulu ukutya ukutya okuxubekileyo okuxutywe kwiindawo ezahlukeneyo zokutya. Ngokomzekelo, okusanhlamvu kunye nobisi, i-macaroni kunye noshizi, amaqanda nesonka ahlangene kunye.

Ukuxhotyiswa komzimba kwamaprotheni nge-amino acids kwenzeka ngokudibanisa i-soybean kunye nengqolowa. Ukwazi le meko, unokuhlala uphucula ubugcisa bakho bokutya ekuphekeni izitya ezingabangela inzuzo enkulu kumzimba.