Ithebula ngoba aqukethe amaprotheni amaningi e ukudla. Okunoshukela amaprotheni

Amaphrotheni - a izinto zokwakha zonke amaseli asemzimbeni wethu, ngakho-ke kubaluleke kakhulu ukuba nokwandisa ekudleni kwakho kangangokuba kwakungasekho amaprotheni ngokwanele. imikhiqizo Amaphrotheni zinezikhathi lenani eliphakeme begazi, futhi sikhuthaze umzimba. Kuphela uma isamba elanele amaprotheni emzimbeni imisipha yakho uzobe toned, zonke izinqubo umzimba luyoqhubeka evamile, futhi izinwele kuyoba acwebezelayo futhi enhle. Futhi abale ekudleni kwakho kuzosiza sihlele ngoba aqukethe amaprotheni amaningi e ukudla. Ngalo ungakwazi kalula afingqa usuku ukunquma kwaba indlela engcono semenyu yakho.

Ubani okufanele sidle amaprotheni

Kukholakala ukuthi amaprotheni kubalulekile kuphela kubagijimi, OSOZINYAMA bama, ngubani nginyamalale izinsuku ejimini. Empeleni akunjalo. ngomntwana osanda kuzalwa, umfundi noma impesheni, wekhaya nabakhi wahlanganyela emisebenzini yezandla kungakwenza, - sonke kudingeka imali eyanele amaprotheni. Nge ngokuntula kwakhe emzimbeni has ukuchitha siqu yemisipha yayo. Kungase kubonakale akumangalisi, kodwa kulabo abafuna ukuba anciphise umzimba, futhi udinga ukwandisa inani ukudla amaprotheni ku ekudleni, lokho kukunciphisa ngokuphawulekayo ukudleka ukudla okunamafutha kanye carbohydrate. Ukuthola indlela yakho ethebuleni Ukukhetha kuzosiza ngoba aqukethe amaprotheni amaningi e ukudla.

Amaphrotheni umzimba wethu

Namuhla, nensada okunjalo ulwazi mayelana nokudla ukudla okunempilo ukuthi wonke umuntu uyaqonda ukuthi ukudla kungaba kokubili umthombo wokuphila namandla, futhi kubangele izifo ezingathi sína kwababhemayo. Ngakho-ke, umsebenzi umuntu ngamunye - ukuze ufunde ukuthi udle kahle, hhayi okuphambene nalokho, ukuphila, ukudla. Uma umzimba akuyona kakhulu ngobugebengu, ngokuvamile enembile, umzimba ngokwawo inikeza amasignali njengoba kudingeka e izinto ezithile. Futhi siyaqonda la maza abe nesifiso ukudla ushizi noma inyama, amantongomane noshizi. Uma amasignali zomzimba wakho ungacabanga kanzima, khona-ke uzakubonisisa ithebula ewusizo kakhulu okuqukethwe amaprotheni ku imikhiqizo.

Kungani senza ukuyimisa ku amaprotheni, ngaphandle kucatshangelwa amafutha kanye carbohydrate? Okubalulekile ukuze umzimba wethu wonke umsoco, ngakho ukwakha ekudleni kwakho kuphela into eyodwa ke akudingekile. Kodwa okubaluleke kakhulu kithi, amaphrotheni, ikakhulukazi umsebenzi wabo - akusiyo ukudla, nokwakhiwa, zonke aqukethe nezicubu zomzimba. Kodwa bangase oxidize futhi ube umthombo wamandla, njengamabhere carbohydrate kanye amafutha. Nokho, okubaluleke kakhulu, imikhiqizo yabo cleavage akazange buthelela, futhi nokususwa kusukela emzimbeni.

amaprotheni isibalo

Sekukonke, zikhona 22 acid acid amaprotheni, anesibhozo kulo bayizinkulungwane Irreplaceable. Kuyinto lezi zinto umzimba udinga nsuku zonke futhi njalo ngehora, ukuze silondoloze zisesimweni esihle zonke izicubu kanye izitho. Kulokhu okungenhla kuyacaca ukuthi, ngokungafani kuya amafutha kanye carbohydrate, amaprotheni ngokuyisisekelo adingekayo ukwakhiwa nokulungiswa kwamangqamuzana nezicubu. Ngesikhathi esifanayo ukucacisa imithetho yayo ukusetshenziswa kungenziwa kuphela kakhulu cishe, ngoba kufanele inake ngamunye izici. Ngesikhathi esifanayo thina azi kahle ukuthi etafuleni ngoba aqukethe amaprotheni amaningi imikhiqizo ibonisa isici esisodwa kuphela, ngoba ngaphandle amaprotheni ziqukethe nezinye izakhi. Ochwepheshe bathi kule jikelele energy balance has ukuba alandise 15-18% amaprotheni, noma 105-125 amagremu of fat kufanele kube 32% kanye carbohydrate okungenani u-50%.

Kubalulekile kakhulu, ikakhulukazi kulabo babukela isisindo sazo, okuyinto ukugaya amaprotheni kudinga amandla angaphezu kuka emzimbeni ngenxa kokuthola. Yingakho phakathi Ukudla Kunconywa ukudla okumsulwa ngaphezulu amaprotheni imithombo: ephansi fat yogurt, inkukhu webele. Kodwa ubisi noma ushizi wonke, naphezu semali amaprotheni, lo mphumela ngeke unike, ngoba aqukethe eningi fat.

imithombo amaprotheni Qedela

Njengoba sishilo, amaphrotheyini yakhiwa amino acid. Akukona nje umsoco, kodwa amabhlogo real isakhiwo. Ngakwelinye ihlangothi, ezinye zalezi amino acid kubalulekile. Kubalulekile ukuthi ukudla inikeza umzimba nazo zonke amino acid. I amaprotheni wokuqukethwe e ukudla (Ithebula ngokwanele kubonise izinombolo, thina ngete bawubhala kabusha kubo isikhathi esiningi) engalingani, kodwa uma ukuhlukana kwabo ngamaqembu, khona-ke nathi uthole okulandelayo. imithombo amaprotheni kwasekuqaleni ehlukaniswa inani amino acid kubalulekile zinikeza.

Manje sikhuluma umthombo amaprotheni ephelele. Batinikela umzimba ukuba bawaphendule amino acid. Ngezinye izikhathi ungase ukwazi ukuzwa ukuthi basuke imithombo high amaprotheni ezaziwayo. Leli qembu kuhlanganisa imikhiqizo okuvela ezilwaneni, ezifana inyama, izinkukhu, inhlanzi, ubisi, ushizi namaqanda. kubaluleke kakhulu kithi ukwazi ngoba aqukethe amaprotheni amaningi imikhiqizo. Ithebula uyosinika idatha olunzulu.

Imithombo amaprotheni izinga okusezingeni

Leli qembu ifuna ukubona kancane, ngoba ukudla ebaluleke kakhulu ukuthi kufanele kube kuthebula yakho nsuku zonke. Ngezansi sethula okuqukethwe amaprotheni ekudleni. Ithebula kungaba inyatheliswe futhi ibekwe ku esiqandisini, ukuba njalo ngakwesokunene. Ngakho, irekhodi umnikazi kanye izinga esezingeni ukudla esele, amagugu kanye nezinga nokwenziwa - iqanda omhlophe, umsoco wayo balinganiselwa ku-100%. Kumele kuqashelwe ukuthi le isikhuphasha amaqanda futhi ezinhle, kodwa uqukethe namafutha amaningi kakhulu. Uma ufuna umkhiqizo nge umsoco kunakunoma amaqanda amaprotheni, uchitha isikhathi sakho. Inketho kuphela - kungcono Shake amaprotheni.

Ngemva amaqanda tuna kanye inkukhu webele. Qhathanisa ngoba aqukethe amaprotheni amaningi e ukudla. Ithebula izokubonisa ukuthi okuqukethwe amaprotheni zithé kuphela ngingelutho futhi ngenxa yalokho ukudla okubalulekile. A kusukela imikhiqizo yobisi kungcono ukukhetha ephansi fat cottage shizi no yogurt. Amafutha amaningi imikhiqizo lonke ubisi kungathikameza kabi zomzimba wakho. Ngezansi ungabona neminye imikhiqizo nge wokuqukethwe eliphezulu amaprotheni. Ithebula kuyoba usizo olukhulu.

amaprotheni imithombo Akuphelele

Kuyasiza futhi ukudla okubalulekile, kodwa ongaphakeme noma awanalo eyodwa noma ebisebenza amino acid. Okungukuthi, zingabantu asihambisani njengoba amandla main, kodwa ibhekwa njengoba ukudla amaprotheni eliphezulu noma side izitsha zinkulu. Ngokwesibonelo, irayisi kusala mahhala acid ezithile acid, kodwa eliningi eyanele eziqukethwe ubhontshisi. Okusho ukuthi, ndawonye bazondle ukudla okuvamile. Kubalulekile ukulandela esele ekudleni, kufanele ulungise okuqukethwe amaprotheni, amafutha, carbohydrate ukudla. Ithebula ikuvumela ukuba uqambe nokudla okunomsoco, futhi ngaleyo ndlela kakhulu ngcono umzimba wakho.

Okunye ukudla okunothe amaprotheni

kakade Sithe isifuba inkukhu umthombo owusizo amaprotheni, kodwa ungedluli ngokuphelele phezu inkukhu. Ngempela, le nyoni unika umzimba mayelana 20% amaprotheni ngesisindo sezinti Imininingwane kodwa yenkomo akuyona kunabayeni wakhe. Kungcono ukudla inyama ebomvu abilisiwe. I choice omuhle kungaba inyama unogwaja ilayisi ukuze uhlobise. Lokhu samuntu kuyinto okuqukethwe elikhulu amaprotheni carbohydrate imikhiqizo. Ithebula kuzosiza uzithola nezinye inhlanganisela ewusizo.

Imifino nezithelo

Kunengqondo, kahle, onjani amaprotheni kuzo? It kuvela ukuthi lezi imithombo ezibalulekile wamaprotheni yemifino, okuyinto ebaluleke kakhulu umzimba wethu. Ukwakheka imenyu nsuku zonke kufanele kufake izithelo fresh. Kuyinto apula kanye amagonandoda, umango kanye kiwi, uphayinaphu kanye amawolintshi, kanye cherry futhi amabhilikosi. Ungahlali ongangeneki nemifino. Ngokwesibonelo, amahlumela abacebile kakhulu amaprotheni, ngakho-ke kuba nomthelela omuhle empilweni yakho kanye nokubukeka. okuqukethwe caloric wale mikhiqizo cishe zero, okungukuthi, kulapho ulidle, le slimmer futhi babe nempilo.

Okusanhlamvu nokusanhlamvu

Lokhu enhle ewusizo kakhulu imikhiqizo nge wokuqukethwe lelisetulu amaprotheni. Ithebula ukukhuluma ngabo kabanzi, kodwa okwamanje ukukwazisa ukuthi wonke okusanhlamvu okukhulunywa kahle kakhulu amuncwa wumzimba eba nomthelela ekutheni lo ukugaya kakhulu. Ngokwesibonelo, ama-lentil evamile iqukethe 18% protein ne-1% amafutha. Futhi ziyini nokunye okufana nokolweni namabele! Lena inqolobane yangempela amaprotheni, futhi ngokulinganisa futhi amavithamini, amaminerali ne-fiber enikeza.

Njengoba ubona, ugcwalise ekudleni kwakho amaprotheni imithombo ilula, nje ngomzamo nje omncane okudingayo. Ngaphezu kwalokho, ngifuna ukusho ukuthi akufanele ukhawule imikhiqizo yakho yokudla eyodwa noma ngaphezulu amaprotheni. Ngamunye wabo kubalulekile ngendlela yalo, futhi ngenxa yalokho, kungcono ukuhlanganisa kubo nomunye emini.