Njengomthetho, ukutya okunotye kwiiprotheni, kubathandayo abo bazinikele ngokwabo, baqala ukunciphisa umzimba baze bafike kwi-gym. Nangona kunjalo, kuyafaneleka ukuqonda ukutya kumntu nawuphi na, kuba ngaphandle kwalokhu akunakwenzeka ukuba wenze ukutya okunempilo ngokwakho, okuya kunceda ukugcina impilo kunye nobukhulu kwiqondo eliphezulu. Kule nqaku uza kufumanisa ukuba kukuphi ukutya okucebile kwiiprotheni, kwaye kwaye kutheni kubalulekile kwaye kuya kwenzeka ntoni ukuba umzimba ufumane ukungaphumeleli kubo.
Kutheni sifuna ukutya okucebile kwiprotheni?
Iiprotheni (iiprotheni, i-polypeptides) - oku kuyinto ebalulekileyo yesondlo somntu, ubukho obufunekayo kwimetabolism enempilo. Benza imisebenzi emininzi ebalulekileyo:
- I-Collagen yakha isiseko sawo onke amathambo, i-tendon, i-cartilage, kwaye ixanduva lokuxhuma kwezinto ezinzulu zolusu;
- I-Keratin yisiseko seenwele kwaye kubalulekile ukugcina impilo yabo;
- Iprotheni ibaluleke ngokubanzi ekukhuselweni komzimba ekuhlanganiseni kweexin;
- iprotheni, eyingxenye yegazi kunye nezinye izifo zomzimba womntu, unako ukuphazamisa iintsholongwane kunye neebhaktheriya.
- xa iproteinyini yokugaya ihlaselwa kwi-amino acids - ezinye zazo ziya kwakha izicubu ze-muscle, kwaye ezinye zijika zibe yi-glucose, zinika amandla.
Ngaloo ndlela, kubandakanya iphrotheni eyaneleyo ekudleni kwakho, ugcina impilo, ubuhle kunye nemisebenzi ebalulekileyo yomzimba.
Ukutya okucebile kakhulu kunamaprotheni
Ukutya okuqulethe inani eliphezulu leprotheni yimveliso yemvelaphi yezilwanyana. Iingcali zenzululwazi ziye zafumanisa ukuba iiprotheni zesicwangciso esinjalo zingcono zithathwa ngumzimba. Ukongezelela, oku kuluhlu lubonwa njengento epheleleyo yokutya kwamaprotheni, kuba ngaphezu kweeprotheni, kukho isethi epheleleyo yama-amino acids (ngokuphambene neprotheni yemvelaphi yezityalo, apho isethi ayiphelelanga - ngaphandle kweeyayi kuphela).
Ngoko, kwi-protein yokutya yemfuyo yile:
- inyama (inyama yenkomo, ingulube, umdlalo, njl.);
- intaka (inkukhu, i-turkey, i-goose, njl.);
- intlanzi (i-trout, pollock, i-herring - nayiphi na intlobo);
- amaqanda (ingakumbi iinqonga);
- ubisi kunye nemveliso yobisi;
- i-cottage cheese;
- ushizi.
Yiyo yokutya ehambisa ixesha elide kwaye lizuza kumzimba. Ukuwasebenzisa imihla ngemihla, unceda umzimba wakho ufumane zonke izinto eziyimfuneko.
Ukutya okunomsoco ocebile kwiprotheni
Ukutya ukutya okunokutya kunokunokuba yiprotheni, kodwa, ngaphezu kwe-soy, le mveliso ayiqukethe zonke iimino ezifunekayo (i-valine, leucine, threonine, tryptophan, methionine, isoleucine, i-lysine, i-phenylalanine). Ukuze uzuze kwisixa esifanelekileyo, kungafanelekile ukuba uthathe inxaxheba efanelekileyo:
- amakhowa + okusanhlamvu;
- amakhowa + amantongomane;
- izityalo zomqolo +;
- iimbotyi + iinantambo;
- iimbotyi + iintlobo zeentlobo ezahlukeneyo.
Ukongezelela kumakhowa, izityalo kunye namantongomane, olu luhlu lubandakanya imbewu, i-persimmons, i-ginger, isipinashi , imibala kunye ne-Brussels ihluma, i-avocados kunye ne-asparagus. Uluhlu olupheleleyo lwezinto ezizityebi kwiprotheni kunokubonakala kwitafile.
Iimpawu zeengxaki zeeprotheyini
Ukwazi ukuba kukuphi ukutya okucebile kwiprotheyini, unokukwazi ukwakha ukutya kwakho ngokufanelekileyo kwaye ugweme ukuphambukiswa okugqithisileyo kwimiqathango yesibini. Emva koko, ukutya kufuneka kube, okokuqala, ukulinganisela nokuvisisana. Cinga ngempawu yokuba ukutya kwakho kwakha ngokungalunganga ngokweprotheyini.
Xa kukho ukungabikho kwamaprotheni emzimbeni, kukho iimpawu ezinjalo:
- buthathaka;
- kunciphisa umnqweno wesini;
- ukukhulelwa komzimba;
- izifo zengxaki;
- i-atrophy;
- kubantwana, ukukhawuleza ukukhula.
Ukuba, ngokuchasene noko, udla iiprotheyini ezininzi, kuya kuba nemiqondiso yobuninzi:
- ukuhlukana kwamathambo;
- iingxaki zeengtso;
- uqobo lwe-edema;
- phuhliso lwe gout;
- ukuba kwenzeke ubunzima obunzima.
Iingcali ziqinisekile: ngamnye umntu unesilinganiselo sakhe sokutya kwamaprotheni. Kukholelwa ukuba ngenxa yempilo ayinakudla ngaphantsi kwama-40 amagremu weprotheni ngosuku, kodwa ngaphezu kwe-110 g ayikhuthazwa.
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