Iiprotheni, okanye iiprotheni, iyona bhloko yokwakha yazo zonke izicubu zomzimba, kunye nezinye izakhi - ezifana neengqungquthela, ii-enzyme kunye nama-hormone amaninzi. Ngokuxhomekeke kwimvelaphi, iiprotheni zahlulwe zibe yimifuno kunye nezilwanyana.
Iinqununu zesakhiwo seprotheni zi-amino acids, kwaye ukuhlanganiswa kwamaprotheni umzimba wethu usebenzise ama-amino acids ama-20. Kodwa kukho ubuncinane i-8 amino acids ukuba umzimba wesintu kunye nesilwanyana awukwazi ukuvelisa ngokwawo, kwaye ingafunyanwa kuphela kunye neprotheni efumaneka kwizidlo ezithile.
Kuza kube yimini, kuphela iimveliso ezimbini ezaziwa, ezibandakanya zonke ii-amino acids ezisibhozo, kunye nenani elifanelekileyo kumzimba wethu. Ubisi kunye namaqanda.
Iiprotheni zemvelaphi yezilwanyana zibizwa ngokuba ngama-proteins eziphezulu ezixabisekileyo ze-biological, okanye ezipheleleyo, njengoko ziqukethe amino acid eziyimfuneko, apho umzimba awukwazi ukuzenzela ngokwawo. Iiprotheni ezivuno zibhekwa ziphantsi kuba zingenayo i-amino acid ebalulekileyo.
Ininzi iprotheyini esiyifumanayo ekudleni okunjengamaqanda, inyama, intlanzi, ubisi, iimveliso zobisi kunye nemifuno. Iprotheni engaphantsi kakhulu iqulethwe kwiiyolimo, kwaye ingaphantsi kwimiqhamo.
Nceda uqaphele oku kulandelayo:
- Kuzo zonke iimeko, ukwanda kwe-amino acids egazini kugcinwe iyure emva kokutya ukutya okuqulethe iiprotheyini, kwaye ihlala ihlala kwiiyure ezisixhenxe.
- Inani elikhulu leprotheni aligcinwanga emzimbeni, kodwa lijika libe yi-urea kwaye lisuswa kumzimba.
- Kwimeko yokusetyenziswa kwexesha elide lokutya okunotye kwiiprotheni, kukho ingozi yokulimaza isibindi kunye neentso. Ngesi sizathu, abantu abanesifo sofuba besifo sikashukela kufuneka banciphise ukutya kwabo ekutya okuqulethe iiprotheni eziphezulu.
- Umzimba womntu unamathela kwi-30-35 igram yeprotein nganye iiyure ezingama-2.5-3. Ngoko ke, zama ukutya zonke iiyure ezintathu zokutya eziqukethe iiprotheni. Ukuba usasaza ukungenisa kwamaprotheni kwiindawo ezincinci eziqhelekileyo, umzimba wakho uya kufumana ukuhamba okuqhubekayo "kwamatye ekhoneni" ukuxhasa nokubuyisela ubukhulu bomzimba wakho. Ukongezelela, gcinani engqondweni ukuba ukutya okunotye kwiiprotheni kuphakamisa isigqi se-metabolism yakho.
Makhe sibhale ukutya okucebileyo kwiiprotheni eziphezulu:
- Ikhasi lasekhaya lasekhaya. Ingxenye yendebe ye-cottage cheese eyenziwe ekhaya inganika umzimba wethu kwi-14 grams yeprotheni, idibanisi ezingama-80 kuphela.
- I-fat fat fat. Njengawuphi na inyama ebomvu, inika umzimba umzimba ophezulu. Khumbula ukuba inyama yenkomo yindawo efanelekileyo yezinto ezimbini ezibalulekileyo ezilandelayo: i-iron kunye ne-zinc.
- Iprotheni yeqanda. Ngokwenene, le yiprothini ecocekileyo, engabonakali kuyo nayiphi na imikhiqizo yokutya. Kwimifanekiso, iiprotheni zeqanda ziya kubonakala ngathi: iproteinyini e-12% ecocekileyo, i-0.25% ye-fat, i-0.7% ye-carbohydrates nenani elincane le-lecithin, i-cholesterol, i-enzyme kunye ne-vitamini B.
- Inkukhu yenkomo. Kufunyenwe ukuba phakathi kweemveliso zokutya eziqukethe iiprotheyini, le nyama yenye yezona zinto zifumana imithombo yamaprotheni enomdla-leyo leyo, ngokuthe xa kunjalo, ikhululekile inamafutha. Kufuneka kuqatshelwe ukuba sithetha ngenyama ngaphandle kwekhumba, kuba ngenye indlela umfanekiso uhluke ngokupheleleyo!
- Ukuthetha malunga neprotheni ekudleni, akunakwenzeka ukuba ugweme i- salmon . Ukongeza kwixabiso elithile leprotheni, i-salum iqukethe iivithamini ezininzi, izinyithi, ukulandelela izinto kwaye, ngokwenene, zixabisekileyo kumzimba wethu Ω-3 fatty acids.
- Royal jelly. Oku, ngokomqondo wangempela welizwi, ibhobho enondlayo! Ukongeza kwindleko ephezulu kakhulu ye-biological yeprotheni, esingayifumanayo kwezinye ukutya, i-royal jelly iqukethe iivithamini ezininzi. I-dose ephakanyisiweyo yokufumana i-jelly yaseburhulumenteni yinye ithisipuni phantsi kweelwimi, ide ixazululwe. Kuyinto efiselekayo - kusasa ngesisu esingenalutho.
- Ubisi. I-fat-fat (1.5%), i-fat-fat (0%) kunye nobisi (i-3.5%) yobisi inomlinganiselo ofanayo. Ngaloo ndlela, ngokubhekiselele ekutya okuqukethe iiprotheni, ubisi, ngexesha elifanayo, sinokuba isisombululo esilungileyo kulabo abanomdla kwixesha elincinci lokudla okunempilo.
Ukutya okulandelayo kuphezulu kwiprotheni (g / 100 g yemveliso):
- ushizi - 26.0;
- ama-shrimps (abilisiwe, ngaphandle kwegobolondo) - 22.6;
- yenkomo, imvu, inyama yengulube, inkukhu (i-fat-fat, raw) - 20.5;
- Ubunzima (obuhlaza) - 20.1;
- intlanzi (eluhlaza) - 17.5;
- muesli - 12,9;
- iqanda - 12.3.
Zingaphi iiprotheyini esizifunayo imihla ngemihla?
WHO ikhuthaza ukudla i-0.85 g yeeprotheni nganye ngeekhigram yesisindo somzimba ngosuku. Le mali iyanelisekile kuloo matyala xa umntu ekholisa impilo yokuhlala kunye nomzimba wakhe awusekho kwinqanaba lokukhula. Kule meko:
- Iintsana. Ukutya kwabo kuma-43% kufuneka kuveliswe iimveliso zokutya ezineeprotheni zezilwanyana.
- Abantwana 10-12 iminyaka. Ekudleni kwabo kwansuku zonke, ama-36% kufuneka athathe ukutya, atyebile kwiiprotheni zezilwanyana.
- Abantu abadala. Ukutya kwabo kwimihla ngemihla kufuneka kufake i-19% yeeprotheyini ezitholakala kwimveliso yokutya yemvelaphi yezilwanyana.