Siyi-protein ye-20%, kodwa nangona kunjalo, imihla ngemihla sifuna ukuzalisa le mabhanki malunga ne-100 g yeprotheni ekudleni. Umntu usebenzisa ixesha lokuphila ubuninzi beeprotheyini zokugcina-igazi, i-enzyme, iifayili ze-muscle, ukuhlaziywa kweeseli kunye nezicubu, konke oku kuthatha iprotheni, ekufuneka ihlawulelwe into ethile. Sineendlela ezimbini kuphela - iipilisi kunye neeprotheyini zemifuno, okumele ibe ngumgangatho ophezulu.
Umgangatho weprotein wesondlo
Iprotheni isondlo ihlelwe ngokubunjwa kwekhwalithi kunye nezinga lokufana. Ngaloo ndlela, iiprotheyini zemifuno ziphantsi kwezilwanyana kumabonakaliso omabini.
Iiprotheni zezilwanyana ziqulethe i-amino acids ezibalulekileyo kwisitethi esipheleleyo, imifuno, ngokuqhelekileyo, ayinayo enye okanye amabini amino acidiweyo. Ngokomzekelo, iifatate kunye nemigqomo ayinayo i-methionine kunye ne-cysteine, okusanhlamvu - i-lysine kunye ne-threonine. Phakathi kweeprotheni zezityalo, udidi olungcono luyakwazi ukuqhayisa:
- ipeysi;
- zesoya;
- imbotyi;
- buckwheat kunye ne-oatmeal.
Iprotheni epheleleyo kakhulu iqulethwe kule:
- ubisi;
- intlanzi;
- maqanda;
- inyama.
Ngokwezinga lokufana, iprotheni isondlo sinokuhlulwa:
- inyama, intlanzi, amaqanda abamhlophe, ubisi - athathwe ngama-90-100%;
- iprotheni evela kwizityalo kunye nemifuno - 80%;
- iprotheni ukusuka kumqolo - 70%;
- iprotheni fungi - ukuya kuma-40%.
Ngoko ke, i-60% yeprotheni ekudleni kwabantu kufuneka ibe yinkomo yezilwanyana.
Indima yeeprotheni kwisondlo somntu
Enyanisweni, indima yeeprotheni kufuneka ihlolwe kungekuphela kwondlo lomntu, kodwa nakwiindawo zonke zobomi. Iiprotheni zizinto zokwakha izinto ezintsha, ngoko ke ukuba sifuna ukuba umzimba uphinde uhlaziywe ngempumelelo, sidinga iiprotheni. Imisebenzi ephambili yeeprotheni:
- iiprotheyini zithathe inxaxheba ngokuthe ngqo kwisakhiwo salo naliphi na iseli lomzimba womntu;
- ezininzi i-hormones (i-insulin, i-glucagon) kunye ne-enzyme ziyi-protein;
- ukubaluleka kweeprotheni kwisondlo somntu kuphakamileyo kakhulu, kuba ezi iamolekyu zidibanisa zonke iinkqubo ezenzekayo emzimbeni, oko kukuthi, ziyi-neurotransmitters - abahambisa iinkcukacha ezivela kwingqondo kwiseli, ukusuka kwiseli yeseli;
- iiprotheni ezithutha izondlo ngegazi-lipoprotein amaprotheni athatha i-fat, hemoglobin, i-oksijeni, i-transferrin - isinyithi ;
- ixabiso lamajoni e-immune ekuqinisekiseni ukuhlala rhoqo kweeprotheni ze-immunoglobulin egazini - zikhusela ngokuchasene nezifo, ukukhawuleza inkqubo yokucima igazi.
Xa iprotheni idinga ngaphezulu ...
Inyaniso yokuba iprotheni yinto yokwakha, esele saziyo. Ngoko kuzo zonke iimeko apho umzimba kufuneka 'uvuselele' ngokutsha, kufuneka sidle inani elithile leprotheni. Ezi zi:
- ixesha emva kokuhlinzwa, ukungenelela kokuhlinzwa, i-chemotherapy;
- kunye nokulahleka kwegazi, isifo sofuba, i-corticosteroids kunye ne-antibiotic;
- nezifo zendlela yokugaya inyama, iziqhekeza, zitshisa.
Nangona kunjalo, ilula kwaye inobungozi iyimfuneko yomzimba yeprotheni ngenxa yemisebenzi yemidlalo esebenzayo. Kwiimeko ezinjalo, awukwazi ukwenza ngaphandle kwemidlalo yeprotheni yokutya.
Ukutya okunomsoco kuhlanjululwa kokungcola (i-carbohydrates, amafutha, i- fiber ) amaprotheni afakwa ngokukhawuleza kungekhona nje kwimvelo (njenge-whey protein), kodwa nangenxa yokucocwa kwezinga eliphezulu.
Ezi proteyini zenzelwe abadlali kwiimeko xa ixabiso leprotein likwazi ukuzaliswa ngokutya okuqhelekileyo - bafuna ukuba badle amaxesha angama-7 ngemini, kwaye ngelo xesha, ngenye imimangaliso, kungabi ngaphezu kwexabiso le-caloric. Iiprotheyini ezivela kwimidlalo yesondlo akufanele zibe ngaphezu kwe-50% yenani elipheleleyo leprotheni elidliwayo ngosuku. Ezemidlalo zondlo kufuneka zizalisekise, zingabikho ndawo, ukutya okuqhelekileyo.
Nangona kunjalo, iprotheni eyimfuneko ayithandeki ngaphezu kokusilela. Ngako oko, kunye neeprotheyini ezinomsoco ezivela kwiindawo ezemidlalo akufanele zisetyenziswe ngokungakhathali, njengezondlo kunoma ubani, ngaphandle kwemfuneko yangempela.