Ama-protein, noma amaprotheni, iyisakhiwo esikhulu sokwakha zonke izicubu zomzimba, kanye nezinye izakhi zomzimba - ezifana namagciwane, ama-enzyme namahomoni amaningi. Ngokuya ngemvelaphi, amaprotheni ahlukaniswe abe yimifino nesilwane.
Ama-structural unit of the protein ayinamino acid, kanti ukuhlanganisa amaprotheni umzimba wethu ngokuvamile usebenzisa ama-amino acids angu-20. Kodwa kukhona okungenani ama-amino acids ukuthi umzimba wesintu nesilwane awukwazi ukukhiqiza ngokwawo, futhi ungathola kuphela amaprotheni atholakala ekudleni okuthile.
Kuze kube manje, imikhiqizo emibili kuphela eyaziwa, ehlanganisa wonke ama-amino acids ayisishiyagalombili, nangokwesilinganiso esihle kakhulu emzimbeni wethu. Ubisi namaqanda.
Amaprotheni okuvela emfuyweni abizwa ngokuthi amaprotheni anenani eliphakeme lezinto eziphilayo, noma aphelele, njengoba aqukethe ama-amino acids abalulekile, okuyinto umzimba awukwazi ukuzakhela wona ngokwawo. Ama-protein asemifino abhekwa njengaphansi kakhulu ngoba awaqukethe ama-amino acids abalulekile.
Iprotheni eningi esiyitholayo ekudleni njengamaqanda, inyama, inhlanzi, ubisi, imikhiqizo yobisi nemifino. Iprotheyini encane kakhulu iqukethe okusanhlamvu, ngisho nangaphansi kwemifino.
Sicela uqaphele okulandelayo:
- Kuzo zonke izimo, ukunyuka kwama-amino acids egazini kugcinwa ihora ngemuva kokudla ukudla okuqukethe amaprotheni, futhi kungasetshenziswa amahora ayisikhombisa.
- Inani elikhulu lamaprotheni aligcini emzimbeni, kodwa liphenduka urea futhi lisuswa emzimbeni.
- Endabeni yokusetshenziswa isikhathi eside kokudla okunamaprotheni, kunengozi yokulimaza isibindi nezinso. Ngenxa yalesi sizathu, abantu abane-nephropathy yesifo sikashukela kufanele banciphise ukudla kwabo okudla okuqukethe amaprotheni amaningi.
- Umzimba womuntu ungathatha ama-30-35 amagremu amaprotheni njalo ngamahora angu-2.5-3. Ngakho-ke, zama ukudla zonke amahora amathathu okudla aqukethe amaprotheni. Uma usakaza ukudla kwamaprotheni ezingxenyeni ezincane ezivamile, umzimba wakho uzothola ukugeleza okuqhubekayo "kwamatshe okugcoba" okusekela nokubuyisela ubukhulu bemisipha yakho. Ngaphezu kwalokho, khumbula ukuthi ukudla okucebile kwamaprotheni kukhipha isigqi sesimiso sakho semetabolism.
Ake sibhale ukudla okucebile kakhulu kuma-protein asezingeni eliphezulu:
- I-home cottage shizi. Ingxenye yendebe ye-cottage cheese eyenziwe ekhaya inganikeza umzimba wethu kufika ku-14 amagremu amaprotheni, enezela ama-calories angu-80 kuphela.
- I-fat-fat meat inyama. Njenganoma iyiphi inyama ebomvu, inikeza umzimba umzimba amaprotheni aphezulu. Khumbula ukuthi inyama yenkomo nayo iyimithombo ekahle yezinto ezibalulekile zokulandelela - iron kanye ne-zinc.
- Amaprotheni weqanda. Empeleni, lena yiprotheni ehlanzekile, engatholakali kunoma imiphi imikhiqizo yokudla. Ngokwezibalo, izingxenye zamaprotheni amaqanda zizobonakala kanje: amaprotheni ahlanzekile angu-12%, amafutha angu-0.25%, ama-carbohydrate ayi-0.7% nesamba esincane se-lecithin, i-cholesterol, ama-enzyme nama-vithamini B.
- Inkukhu yezinkukhu. Kutholakale ukuthi phakathi kwemikhiqizo yokudla equkethe amaprotheni, le nyama ingenye yemithombo eningi kakhulu yamaprotheni - okungaphezu kwalokho, cishe ayinamafutha. Kumele kuqashelwe ukuthi sikhuluma ngenyama ngaphandle kwezikhumba, ngoba ngenye indlela isithombe sihluke ngokuphelele!
- Ekhuluma ngamaphrotheni ekudleni, akunakwenzeka ukugwema i- salmon . Ngaphandle kwesilinganiso esikhulu samaprotheni, i-saumon iqukethe amavithamini amaningi, izinsimbi, izakhi zokulandelela futhi, eqinisweni, ziyigugu emzimbeni wethu Ω-3 fatty acids.
- I-Royal jelly. Lokhu, ngomqondo wangempela wezwi, ibhomu elinomsoco! Ngaphezu kokubaluleka okuphezulu kwemvelo kwamaprotheni, okungahlangene nakho kokunye ukudla, i-royal jelly iqukethe amavithamini amaningi. I-dose ephakanyisiwe yokuthola i-royal jelly iyinye isipuni ngaphansi kolimi, kuze kube yilapho ixazulula. Kuyinto efiselekayo - ekuseni ngesisu esingenalutho.
- Ubisi. Amafutha aphansi (1.5%), amafutha aphansi (0%) kanye nobisi (3.5%) wonke ubisi cishe kunenani elifanayo lokudla okunomsoco. Ngakho-ke, ngokubhekisela kokudla okunamaprotheni, ubisi, ngesikhathi esifanayo, kungaba yisisombululo esihle kulabo abanesithakazelo ekudleni okunempilo khalori.
Ukudla okulandelayo nakho kuphezulu amaprotheni (g / 100 g yomkhiqizo):
- ushizi - 26.0;
- ama-shrimps (abilisiwe, ngaphandle kwegobolondo) - 22.6;
- yenkomo, imvu, ingulube, inkukhu (amafutha aphansi, aluhlaza) - 20.5;
- Isibindi (okuluhlaza) - 20.1;
- inhlanzi (eluhlaza) - 17.5;
- inesli - 12,9;
- iqanda - 12.3.
Singakanani amaprotheni esiwadingayo nsuku zonke?
I-WHO ikhuthaza ukunciphisa u-0.85 g wamaprotheni ngekhilogremu yesisindo somzimba ngosuku. Lesi sanele sanele kulawo majelo lapho umuntu ehola indlela yokuphila engekho emzimbeni futhi umzimba wakhe awusekho esigabeni sokukhula. Kulokhu:
- Izinsana. Ukudla kwabo okungama-43% kufanele kube nemikhiqizo yokudla equkethe amaprotheni ezinkomo.
- Izingane 10-12 iminyaka. Ekudleni kwawo kwansuku zonke, ama-36% kufanele athathe ukudla, acebile amaprotheni wesilwane.
- Abantu abadala. Ukudla kwabo kwansuku zonke kufanele kufake u-19% wamaprotheni atholakala kumikhiqizo yokudla yemvelaphi yezilwane.