Kuphi amaprotheni amaningi aqukethe? Ukudla okunamaprotheni amaningi kakhulu

Ama-proteine, kanye namafutha kanye nama-carbohydrate, enza isisekelo somsoco womuntu. Zonke izinto eziphilayo eziza ngendlela yokudla emzimbeni, zinomsebenzi othize. Ukudla lapho kunamaprotheni amaningi kubaluleke kakhulu ekukhuleni nasekuqiniseni, ngoba yizinto zokwakha izicubu namaseli. Indlela yokwakha ukudla kwakho ukuze umzimba ungaboni? Yikuphi ukudla okucebile amaprotheni? Cabanga ngalesi sihloko.

Okubalulekile

NgesiGreki, igama elithi "amaprotheni" lizwakala sengathi "amaprotheni." Uma sicabangela ukuhumusha okungokoqobo, khona-ke kuvela ukuthi leli gama lisho ukuthi "oza kuqala". Okungenani ngesisekelo salokhu, singathola iziphetho.

Isidingo esikhulu somzimba womuntu sokudla, lapho kunamaprotheni amaningi. Emikhiqizo yalolu hlobo, asikho isidingo esingaphansi kwemoya, futhi lokhu akusikho okwedlulele.

Ngakho-ke, imisebenzi eyisisekelo yamaprotheni emzimbeni womuntu:

• Ukubamba iqhaza okusebenzayo ekuvuseleleni izinqubo. Iprotheyini inikeza isisekelo sokuhlukaniswa kwamaseli avamile.
• Ukubamba iqhaza okusebenzayo ku-metabolism. Ngenxa yalokho, kunomthelela omkhulu ohlelweni lwezinzwa.

Imiphumela yokungabi namaprotheni

Uma ebuntwaneni nasebusheni umuntu engunaphakade angatholi ubuncane bokubambisana kwamaprotheni, kuholela emiphumeleni engaphenduki, phakathi koku:

• Ukukhula okusheshayo, ezimweni ezibucayi kungenzeka ukuba usiyeke ngokuphelele;
• Ukungalingani kwama-Hormonal;
• I-Dystrophy;
• Izinga eliphansi lokuzivikela;
• Izinkinga ngememori, ikhono lokubona ulwazi;
• Izinga eliphansi lokusebenza kahle.

Ngokusho kwalolu lwazi, umuntu onganaki ukudla lapho kunamaprotheni amaningi, izingozi zokuba "imifino" ngokuhamba kwesikhathi, ezithintela ithuba lokuhola impilo egcwele.

Ukwakhiwa kwamaprotheni

Lezi zinto ezivela emvelweni zihlanganisa ama-amino acids, awela ezigabeni ezimbili:

• Iyashintshwa. Ziyikhulu kakhulu - 80% yenani. Lolu hlobo lwe-amino acids umzimba womuntu ophilile luqala ngokuzimela, ngaphandle kokuheha "imithombo yangaphandle".
• Ayikho indawo. Izinkomba ezincane ziyi-20%. Lapha umzimba awunamandla - la ma-amino acids angatholakala kuphela ekudleni lapho kunamaprotheni amaningi (ithebula elingezansi).

Ukudla

Okubaluleke kakhulu ekwakhiweni kokudla okuphelele kwabantu kukhona amaprotheni anesilwane. Iqukethe inani elikhulu lama-amino acids, alinakushintshwa. Zibuye zithinteke ngokugcwele umzimba.

Ngaphezu kwalokho, ungathola imikhiqizo yemifino yemifino, lapho kunamaprotheni amaningi.

Imininingwane eyengeziwe kumatafula angezansi.

Ukudla okucebile kuma-protein okuvela emfuyweni:

Ukudla okucebile amaprotheni okuvela emvelweni:

Ngakho, sibonise imikhiqizo yokudla ethandwa kakhulu, lapho kunamaprotheni amaningi. Itafula lamaprotheni okutshala, njengoba ubona, lidlula "isilwane", noma kunjalo, lifana nokuphumelela okuncane.

Izidingo zomzimba

Ukudla ngalunye kuhlanganisa amaprotheni, ahlukaniswa yiqoqo ngalinye lama-amino acids. Kubalulekile ukwenza imenyu yakho ukuze konke okudingayo kukhishwe ngobuningi. Kumele uqonde ukuthi ukudla etafuleni lakho kufaka phakathi imikhiqizo yezimfuyo ezivela emfuyweni, lapho kukhona amaprotheni amaningi (yenkomo, amaqanda, inhlanzi nokuningi). "I-protein" yeprotheyini ngokwesilinganiso esiphezulu kufanele ibe ngaphansi kweyodwa kweyesithathu ngokuphathelene "nesitshalo".

Umzimba udinga ubalwa ngamunye, ngokusekelwe kumingcele efana nalokhu:

• Ukukhula;
• Isisindo;
• Ubudala;
• Umsebenzi womzimba;
• Umsebenzi wengqondo.

Enenethiwekhi kunamakhemikhali amaningi ahlanganisiwe lapho ungabala khona isidingo esiqondile samaprotheni. Kodwa uma uthatha ngokuvamile, ukuxhomeka okulandelayo kuzohambisana, ngesisekelo lapho uzobe usukhetha khona ukudla okuqukethe amaprotheni amaningi, ngokusekelwe ezidingweni zakho:

• Ingane engaphansi kweminyaka engu-1 ubudala - ama-gram angu-25;
• Ukusuka ku-1 unyaka kuya eminyakeni eyi-1.5 - ama-47.8 amagremu;
• Kusukela eminyakeni emihlanu ukuya kwemi-3 - ama-53,1 amagremu;
• Kusukela eminyakeni emi-3 ukuya kwengu-4 - 62.9 amagremu;
• Kusukela eminyakeni emihlanu ukuya kweyisithupha - 72.1 amagremu;
• Kusukela eminyakeni engu-7 kuya kwengu-10 - ama-79.8 amagremu;
• Kusukela eminyakeni eyi-11 ukuya kweyishumi namashumi ayisishiyagalolunye nesishiyagalolunye;
• Umfana oneminyaka engu-14 kuya kwengu-17 ubudala - 98 amagremu;
• Abesifazane esikhathini sokubeletha - 110 amagremu;
• Abesifazane ngesikhathi se-lactation - 125 amagremu;
• Abesifazane abavuthiwe ngokocansi - amagremu angu-97;
• Amadoda avuthiwe - 120 amagremu;
• Abesifazane abavuthiwe ngokocansi, abasebenza ngemithwalo esindayo - 135 amagremu;
• Abesilisa abavuthiwe ngokobulili, abasebenza ngemithwalo esindayo - 160 amagremu;
• Amadoda angaphansi kweminyaka engu-70 - 82 amagremu;
• Abesifazane abangaphansi kweminyaka engu-70 - 69 amagremu;
• Amadoda emva kweminyaka engu-70 - 76 amagremu;
• Abesifazane emva kweminyaka engu-70 - ama-66 amagremu.

Amaprotheni anesisindo sokulahlekelwa

Indima yayo ekugubheni ukudla okunzima kakhulu, kunjengokuthi:

• Ukudla okuqukethe amaprotheni amaningi akuzona kakhulu i-caloric.
• Ikwazi ukushesha futhi isikhathi eside ukugcwalisa. Ukudla kwamaprotheni kuzokugcwalisa amahora angu-4, kanti ama-carbohydrate adonsela ku-1.5-2.
• Ikhuthaza umzimba, njengoba igujwa isikhathi eside, lapho umzimba uchitha amandla. Ngaphezu kwalokho, londla izicubu ze-muscle, ezibuye zishise kakhulu uketshezi.
• Siza ukuthuthukisa ikhwalithi yesikhumba, ithuthukise futhi igcine ukuqina kwezinga elifanele.
• Iphikisa ukuguga, ukupha nokunikeza amangqamuzana izinto zokwakha.

Ngesikhathi esifanayo, ukwakha imenyu yansuku zonke, kuyafaneleka ukufika nomqondo ngisho nalabo imikhiqizo ecebile amaprotheni. Isibonelo, iqanda elifanayo. Kuphi emaqanda kunamaprotheni amaningi? Impendulo icacile. Kulesi simo, i-yolk inezinhlamvu ezingu-6 zamafutha. Ngakho-ke, ngisho nokulungiselela i-omelette nemifino yokudla kwasekuseni, "yinqume" i-yolk eyi-1 futhi kakade lokhu uzokwenza isidlo sibe nesidlo esengeziwe.

Ukudla okukhanyayo kucebile amaprotheni

Yiqiniso, ngokusekelwe ematafuleni angenhla kulula ukuqonda ukuthi yikuphi ukudla okucebile amaprotheni. Kodwa indlela yokuzihlanganisa ukuze kungabi nje okuhlwabusayo kuphela, kodwa futhi kuyasiza? Ake sinikeze ezinye zokupheka.

Omelette esiphundu kuhhavini ne-cottage shizi:

• I-inkukhu inkukhu - ucezu olulodwa;
• Amaqanda abamhlophe - ama-2 ama-pcs;
• I-Cottage cheese pasted skimmed - 100 grams;
• Usawoti, pepper, imifino esiphundu - ukunambitha.

Hlangisa i-ovini ku-180 ^° C.

Hlela amaqanda, ama-squirrels, izinongo, imifino bese ugoqa kuze kube bushelelezi. Ekuqaleni, i-curd izoqedwa - qhubeka uthola indlela. Thela ubukhulu obumbeni obungenamathela bese ubhaka amahora angu-20 noma kuze kube phakathi kwe-omelet engavumi ukuzamazama.

Ngakho-ke, uthola isidlo lapho kunamaprotheni amaningi - cishe ama-gramu angu-30 okukhonza wonke, futhi ngesikhathi esifanayo amakhilogremu angu-170.

Ubisi lweKoconut:

• I-cottage ushizi-amafutha-angamafutha - amagremu angu-200;
• I-inkukhu inkukhu - ucezu olulodwa;
• Ufulawa welayisi - amagremu angu-30;
• Ukugcoba kakhukhunathi - 12 amagremu;
• Sweetener ukunambitha (kungaba stevia);
• I-powder baking - pinch.

Hlangisa i-ovini ku-180 ^° C.

Hlanganisa uhhafu we- coconut shavings nayo yonke imikhiqizo (lapho kunamaprotheni amaningi, njengoba ubona). Beka ubukhulu ngesimo samabhilidi ahlambulukile ebhodini lokubhaka elimbozwe iphepha lokubhaka, ufafaze ama-shavings asele bese ubhaka kuze kube yilapho usulungile (cishe ingxenye yesithathu yehora). Ungakwazi ukukhonza.

Umonakalo okwedlulele

Naphezu kokuthi amaprotheni ayinxenye ebalulekile yokudla komuntu, ukungaphezu kwawo kungalimaza kakhulu. Lokhu kubonakala kuyo yonke indawo ngaphansi kwethonya lama- protein ekudleni okuthandwa kakhulu namhlanje , okunciphisa inani lamafutha kanye nama-carbohydrate ekudleni kokudla. Yiqiniso, izinhlelo ezinjalo zamandla zinamathuba amaningi emehlweni abalandeli - ungadla, ungabala izikali, uhlale ugcwele futhi ulahlekelwe isisindo. Kodwa-ke, yonke le nhle ine-reverse side, igama eliyi-ketosis. Ngamanye amazwi, intshiseko enkulu ngokweqile emashalofini ezinqolobane ezinkulu ekusebenzeni kokudla, lapho kunamaprotheni amaningi. Emikhiqizo yalolu hlobo kunamakhomikhali okwanele kanye nezithasiselo ezinika ukunambitheka okudingekile, ukunciphisa ukungenisa kwama-carbohydrate namafutha. Uma lokhu kudla kuba yindlela yokuphila, ukuwohloka kwamafutha okuqhubekayo kuyoholela ekukhululweni kwe-acetone, okuzokwenza ubuthi wonke umzimba. Ezimweni ezimbi kakhulu, ngisho nomphumela obulalayo kungenzeka.

Ukuzivikeleka kulokhu kulula kakhulu - nje unamathela ezisekelweni zokudla okunempilo nokulinganisela.