Ukutya okuneprotein engakumbi

Ukutya okuneprotein engakumbi

Iiproteni ziyinxalenye yokutya kwethu kwaye zibalulekile kubo bonke abo bantu badlala imidlalo rhoqo. Umsebenzi wezi molekyuli ayikokunika amandla emzimbeni wethu, kodwa endaweni yoko Umsebenzi wayo kukusebenza njengearhente yolwakhiwo.

Iiproteni Zenziwe ngee-amino acid ezisebenza njengeebhondi zepeptidi. Ubume kunye nokulandelelana kwezi amino acid kuya kuxhomekeka kwikhowudi yemfuzo yomntu ngamnye. Sisiqingatha kuphela sobunzima bomzimba wethu esenziwe ngeprotein njengoko zikho kuzo zonke iiseli zomzimba wethu.

Eyona misebenzi yayo iphambili kukugcina ubume kunye nokwakheka kweeseli zomzimba wethu. Ayisiyiyo loo nto kuphela, kodwa iyabanceda kuzo zonke iinkqubo zabo ezinje: ukulungisa umonakalo, ukulawula imisebenzi yabo, ukuzikhusela kwiiarhente zangaphandle, njl. Isiphelo zibalulekile ukugcina izihlunu ezifanelekileyo.

Zingaphi iiproteni ezifunwa ngumzimba wethu?

Ukungeniswa kwayo kusinika Iikhilogrem ezi-4 ngegrama nganye. Phakathi kwe-10 ukuya kwi-35 yepesenti yeekhalori esizityayo kufuneka zivela kwiprotheni. Umzekelo, Ukuba sisebenzisa malunga nama-2000 eekhalori ngosuku, phakathi kwama-200 ukuya kuma-600 eekhalori kufuneka zibe yiprotein, enokulingana ne-50 ukuya kwi-170 yeegram.

Ukuyiqonda ngenye indlela, umntu onobunzima obungama-75 eekhilogram kufuneka atye malunga ne-60 yeeprotheyini ngosuku. Kwimeko yeembaleki kuya kufuneka siphindaphinde nge-1.5 ukuya kwi-1.8 yeekhilogram ngekhilo umntu anzima ngayo, iziphumo zayo kwiigrama ziya kuba yile nto kufuneka bayitye yonke imihla.

Ukutya okuphezulu kweprotein

Kukho uluhlu olude lokutya ekutyeni kwethu okuneeprotein, ngenxa yoku siza kudwelisa okona kutya kuninzi. Singakuqinisekisa oko Ngokuqhelekileyo zifumaneka kwinyama, amaqanda, ezinye iimveliso zobisi, iimbotyi kunye nentlanzi. Ukutya okuziinkozo kunye nokunye ukutya kwezityalo kunenxalenye esezantsi kakhulu.

Iiproteni ezifumaneka kwinyama yezilwanyana zikumgangatho owahlukileyo xa kuthelekiswa nemifuno. Ezo zemvelaphi yezilwanyana ziqulathe zonke iiamino acid eziyimfuneko kwaye ezo zemvelaphi yemifuno ziqulathe iyantlukwano esezantsi yee-amino acid. Ke kubalulekile ukudibanisa ezi ndidi zimbini zeeproteni ukuze igalelo labo liphelele.

Zobisi

I-Parmesan ushizi iqulethe umndilili we Iiproteni ezingama-38 nge 100 ye g yokutya. Yenye yeemveliso zobisi ezinegalelo kakhulu, kodwa ngokubanzi kukho ezinye ezikuluhlu, ezinje itshizi yebhola ene-25,5 g nge-100 g nganye El I-Burgos ushizi iqulethe i-14 grams kunye itshizi entsha yamanchego ukuya kuthi ga kwiigramu ezingama-26.

Intlanzi

Ukutya okuneprotein engakumbi

Intle Ngenye yeentlanzi eneeproteni ezininzi, iqulethe 24,7 g kwiigram ezili-100 nganye. Kwi-tuna sikwafumana umthombo omkhulu weprotheni, esinokuwufumana ukuya kuthi ga kwiigrama ezingama-23 xa zintsha xa kuthelekiswa nenkonkxiweyo malunga neegrem ezingama-24. Oku kutya kufanelekile ekutyeni ngenxa yesiqulatho se-omega 3.

Ikhowudi ye-cod ikwabonelela ngomthombo omkhulu weprotein ezimbalwa I-21 gram nangaphakathi isalmon 20,7 iigrem nangaphakathi ii-anchovies ukuya kuthi ga kwi-28 gram.

Kwintlanzi zaselwandle ezifana iiprawn sifumana iigrama ezingama-23, kwi I-prawns i-24 gram kwaye ifikelela kwi-20 gram.

Kwinyama

Ukutya okuneprotein engakumbi

Umvundla une 23 g Kubalulekile ekutyeni ngenxa yomxholo wamafutha asezantsi. Inkukhu ikwazisa kufutshane ne I-22 gram kwiigram ezili-100 kunye ikarikuni 24 iigrem.

Isagqumatheolo iqulethe inani eliphezulu nge I-21 gram, Itakane malunga neegram ezili-18 kunye nengulube ene-17 gram. Kwiisoseji i-serrano ham ithatha inkwenkwezi ifika ukuza kwenza igalelo kuyo Iigram ezi-30

Iimbotyi

Ukutya okuneprotein engakumbi

Iimbotyi zisempilweni njengokutya njengeziqhamo, ibonelela ngowona mthombo mkhulu weeproteni kunye neeamino acid zibaluleke kakhulu kukutya kwethu. Inxalenye yolwazi ukuba negalelo kukuba nangona zivela kwimvelaphi yezityalo kubonisiwe oko ziphelele njengeeproteni zemvelaphi yezilwanyana.

IiLupins zinomthombo ophezulu weprotheni, iza kuza iqulethe I-36,2 gram nge-100 g yoku kutya. Mlandele isoya eyomileyo ukuza kufaka isandla 35 iigrem kunye lnjengeelensi ezine 23,8 yeegram.

Iimbotyi Zikwakuluhlu olunezona protein zininzi zokutya kunye Iigram ezingama-23,2 zilandelwa zi-ertyisi ezomisiweyo kunye neelentile. Iimbotyi zesoya ziqulathe iigram ezingama-24 uze umlandele I-chickpeas kunye neembotyi ezimhlophe nge-21 gram. Enye yeembotyi ezithatha uninzi zezi ilupins ene-36 gram nge-100 g nganye yokutya.

Amantongomane

amandongomane

Amantongomane akwoluhlu lokutya oluneprotein eninzi. Ngaba kunjalo amandongomane ane-25 gram kunye pistachios kunye neeamangile kunye 18 grams.

Okunye ukutya okuneprotein eninzi

Amaqanda

Kukho amaqanda afikelela kwi-13 yeeyunithi kwiyunithi nganye. Zizo eziqulathe olona mgangatho ubalaseleyo weeproteni ngaphakathi kwiphiramidi yokutya. Uninzi lwezi zinto zigxile kwi-yolk, nangona uninzi lweengcali ezityayo zincoma ukutya kuphela okumhlophe njengoko inamafutha amancinci, kodwa igcina ipesenti ephezulu.

Seitan Kukulungiselela ukutya okusekwe kwi-gluten yengqolowa efikelelayo Ukugcina ukuya kuthi ga kwi-22 gram. IGelatin yenye yokutya kweenkwenkwezi, equlethe ukuya kuthi ga I-85% yobunzima bayo kwiprotheni.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

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