Amaprotheni ayingxenye yokudla kwethu futhi zibalulekile kubo bonke labo bantu abadlala imidlalo njalo. Umsebenzi walezi zinhlayiya akukhona ukunikeza amandla emzimbeni wethu, kodwa kunalokho ukunika Ukuzivocavoca kwayo ukwenza njenge-ejenti ehlelayo.
Amaprotheni akhiwe ngama-amino acid asebenza njengama-peptide bond. Ukwakheka nokuhleleka kwala ma-amino acid kuzoya ngekhodi yezofuzo yomuntu ngamunye. Ingxenye yesisindo somzimba wethu kuphela enamaprotheni njengoba zikhona kuwo wonke amaseli omzimba wethu.
Imisebenzi yayo eyinhloko ukugcina ukwakheka nokwakheka kwamaseli omzimba wethu. Futhi hhayi lokho kuphela, kepha kuyabasiza kuzo zonke izinqubo zabo ezibalulekile njengoku: ukulungisa umonakalo, ukulawula imisebenzi yabo, ukuzivikela kuma-agent angaphandle, njll. Isiphetho zibalulekile ukugcina isisindo esihle semisipha.
Mangaki amaprotheni umzimba wethu awadingayo?
Ukudla kwayo kusinika Amakhilogremu ama-4 ngegramu ngayinye. Phakathi kwamaphesenti ayi-10 kuye kwangama-35 ama-calories esiwadlayo kufanele avela kumaprotheni. Ngokwesibonelo, Uma sisebenzisa ama-calories angama-2000 ngosuku, phakathi kwama-calories angama-200 kuye kwangama-600 kufanele kube amaprotheni okungalingana no-50 kuya ku-170 amagremu.
Ukuyiqonda ngenye indlela, umuntu onesisindo esingama-75 kilograms kufanele adle cishe ama-gramu angama-60 wamaprotheni ngosuku. Endabeni yabasubathi kuzodingeka ukuthi siphindaphinde ngo-1.5 kuya ku-1.8 amagremu ngekhilo ngayinye umuntu anesisindo sayo, umphumela wayo ngamagremu kuzoba yilokho okudingeka akudle nsuku zonke.
Ukudla okunamaprotheni amaningi
Kunohlu olude lokudla ekudleni kwethu okuqukethe amaprotheni, ngoba kulokhu sizoklelisa ukudla okunamaprotheni amaningi. Singakuqinisekisa lokho ngokuvamile atholakala enyameni, emaqandeni, kweminye imikhiqizo yobisi, imidumba nenhlanzi. Izinhlamvu nokunye ukudla kwezitshalo kuqukethe inani eliphansi kakhulu.
Amaprotheni atholakala enyameni yezilwane anekhwalithi ehlukile uma kuqhathaniswa nemifino. Lezo zemvelaphi yezilwane ziqukethe wonke ama-amino acid abalulekile futhi lawo wemvelaphi yemifino aqukethe ukwehluka okuphansi kwama-amino acid. Ngakho-ke kubalulekile ukuhlanganisa lezi zigaba ezimbili zamaprotheni ukuze umnikelo wazo uphelele.
Ubisi
Ushizi weParmesan iqukethe isilinganiso se- Amaprotheni angama-38 nge-100 g yalokhu kudla. Ungomunye wemikhiqizo yobisi enikela kakhulu, kepha kukonke kukhona okunye ohlwini, njenge ushizi webhola onama-25,5 g nge-100 g ngayinye. El Ushizi weBurgos uqukethe amagremu ayi-14 futhi i ushizi omusha we-manchego kuze kufike kuma-26 amagremu.
Inhlanzi
Okuhle ingenye yezinhlanzi ezinamaprotheni amaningi, iqukethe 24,7 g ngamagremu ayi-100. Kwi-tuna sithola nomthombo omkhulu wamaprotheni, esingawuthola kuze kufike kuma-23 amagremu lapho okusha kuqhathaniswa nokheni onamagremu angama-24. Lokhu kudla kufanelekile ekudleni ngenxa yokuqukethwe kwe-omega 3.
Ikhodi ye-cod futhi inikeza umthombo omkhulu wamaprotheni nabambalwa I-21 amagremu futhi ku usalimoni 20,7 amagremu futhi ku ama-anchovies afinyelela kuma-28 amagremu.
In kwasolwandle like izimfanzi sithola amagremu angama-23e ama-prawn angama-24 amagremu futhi afinyelela ku-20 amagremu.
Enyameni
Unogwaja uqukethe amagremu angama-23 Kubalulekile ekudleni ngenxa yokuqukethwe kwawo okunamafutha amancane. Inkukhu futhi inikeza eduze I-22 amagremu ngamagremu ayi-100 futhi turkey 24 amagremu.
Inkonyana edliwayo futhi iqukethe inani eliphezulu nge I-21 amagremu, iwundlu lingama-gramu ayi-18 nengulube ingamagremu ayi-17. Kumasoseji i-serrano ham kuthatha inkanyezi ifika ukunikela kuze kube 30 amagremu
Imidumba
Imidumba iyimpilo njengokudla, inikeza lowo mthombo omkhulu wamaprotheni nama-amino acid abaluleke kakhulu ekudleni kwethu. Olunye ucezu lolwazi ongalunikela ukuthi yize zingezokudalwa kwezitshalo, kukhonjisiwe lokho ziphelele njengamaprotheni emvelaphi yezilwane.
Ama-lupin aqukethe umthombo ophezulu wamaprotheni, eza ukuqukatha I-36,2 amagremu nge-100 g yalokhu kudla. Mlandele isoya eyomile eza ukunikela kuze kube 35 amagremu futhi lnjengama-lentile anama-23,8 amagremu.
Ubhontshisi Zikhona futhi ohlwini olunezinga eliphakeme lokudla kwamaprotheni nge 23,2 amagremu alandelwa uphizi owomisiwe nodali. AmaSoya aqukethe amagremu angama-24 futhi umlandele izinkukhu namabhontshisi amhlophe anamagremu angama-21. Enye yemidumba ethatha kakhulu yilezi ama-lupins anama-gramu angama-36 nge-100 g yokudla.
Izithelo ezomile
Amantongomane nawo akulolo hlu lokudla olunamaprotheni amaningi. Ngabe kunjalo amakinati anama-25 amagremu kanye ama-pistachios nama-alimondi anama-gramu ayi-18.
Okunye ukudla okunamaprotheni amaningi
Kunamaqanda afinyelela kuma-gramu ayi-13 ngeyunithi ngayinye. Yizo eziqukethe ikhwalithi engcono kakhulu yamaprotheni ngaphakathi kwepiramidi yokudla. Iningi lale nto ligxile esikhunjini, yize izazi zokudla eziningi zincoma ukuthi kudliwe okumhlophe kuphela njengoba kuqukethe amafutha amancane kakhulu, kepha kugcina amaphesenti aphezulu.
Seitan ukulungiswa kokudla okususelwa ku-gluten kakolweni efinyelela ukuqukatha kuze kufike ku-22 amagremu. IGelatin kungenye yokudla kwenkanyezi, okuqukethe kuze kube 85% wesisindo sayo kumaphrotheni.