Iprotheyini yemifino. Imikhiqizo equkethe it

Amaprotheni, amafutha kanye nama-carbohydrate ... Noma ubani okungenani unesithakazelo ezinkingeni zokudla okunempilo, uyazi ngalolu lwazi. Kukhona imibono ehlukene mayelana nendlela yokusebenzisa kangcono imikhiqizo edingekayo ekuthuthukiseni okuvamile nokuphila kahle komuntu. Lo mbuzo ubaluleke kakhulu ekudleni noma ekudleni kwezingane, ekudlaleni kwabadlali noma abantu abaye bahlala ekuphumeni esikhathini esibekiwe. Indawo ekhethekile ngokubaluleka kwayo kulezi ezintathu yiprotheni. Kuyadingeka, njengento ebaluleke kunazo zonke yokwakha, ukwakheka kwezicubu zomzimba kumzimba wanoma yimuphi umuntu.

Ngesizathu esithile, uma kuziwa emaprotheni, okokuqala, khumbula ubisi noma inyama, kodwa hhayi amaprotheni yemifino, imikhiqizo yemifino, njenge-peas noma soy. Kodwa okuqukethwe kwabo kuphakeme ngokwanele kubo. Ziyimithombo enhle kakhulu yamaprotheni. Futhi ngesikhathi esifanayo, ukudla okuphelele kwe-cholesterol namafutha agcwele kunciphisa. Kodwa kuphela uma zihlangene, ukuze uthole umzimba isethi ephelele yezakhi zokuqala ezidingekayo.

Imiprotheni yemifino, imikhiqizo lapho iqukethe khona, ayibonakali nje kuphela ngobuningi bayo, kodwa futhi ngekhwalithi - ukubunjwa kwama-amino acid. Amaprotheni angena emzimbeni womuntu ahlukaniswa zibe izingxenye ezilula - amino acid. Kunezinhlobo ezingu-20 eziphelele. Khona-ke umzimba uhlanganisa izinketho ezintsha. Yini ngempela, umzimba uzinqumela ngokwawo. Ukuze le nqubo iqhubekele phambili, inani elanele lezinto zokuqala kufanele zivela ekudleni. Kodwa lapha kunenye ye-nuance - umzimba womuntu awukwazi ukwenza amanye ama-amino acids ngokwayo, ngakho-ke ukuhlinzeka kwalaba ayisishiyagalombili ama-amino acid ebalulekile kufanele kunikezwe ngokudla. Amaphrotheni, aqukethe amino acid anjalo, abizwa ngokuthi yizinga eliphezulu. Zonke amaprotheni ezivela emfuyweni, ngaphandle kwe-gelatin, zinjalo-ziqukethe zonke amino acid ezidingekayo, kodwa lokhu akuvamile phakathi kwemikhiqizo. Amanye ama-amino acids akwanele.

Uma uqonda, umuntu omdala ngosuku udinga 30 g kuphela amaprotheni. Yiqiniso, ingxenye eyengeziwe yamaprotheni ayenzeki futhi ayisongeli ukudlula ngokweqile, ngoba ayigcini "esitokisini", kepha isuswa emzimbeni.

Uma ubheka amaprotheni yemifino, imikhiqizo ye-soy, woza kuqala, ngoba i-100 g yama-soybean inelisekile imfuneko yansuku zonke yamaprotheni. Kodwa kulokho okuqukethwe okune-caloric ephezulu - lawa 100 g anika u-381 kcal. Esikhathini somkhiqizo otholakalayo - ushizi we-tofu ekuhlelweni kabusha nge-100 g kuyoba yi-120 kcal no-10 g. Futhi kuthiwa 30 g weprotheyini azoba yi-360 kcal efanayo. Inzuzo ye-soy nemikhiqizo evela kuyo ukuthi amaprotheni aqukethwe kuwo agcwele.

Okuphawulekayo yiminye imikhiqizo ye-legume equkethe amaprotheni wemifino - i-lentils, ubhontshisi noma i-peas, lapho 100 g yomkhiqizo owomile iqukethe amaprotheni angaphansi kuka-24-30 g ne-calories ephansi ye-kcal 300.

Umholi phakathi kwemifino, ngokungangabazeki, yizihluma zaseBrussels - 100 g isisindo sayo iqukethe 5 g amaprotheni. Esesibili yisipinashi. Iqukethe amaprotheni angu-3%! Isipinashi singasetshenziswa ekuhlobheni, futhi njengesidlo esizimele. Ukholifulawa noma i-kohlrabi kuyophinde ibe usizo ekudleni. Kulo, okuqukethwe kwamaprotheni kuseduze nesipinashi.

I-Asparagus ene-3% yayo ibhekwa njengeyiphunga futhi iyindlela ebiza kakhulu, ngakho-ke kunzima kakhulu ukudayela isabelo semali nsuku zonke ngenani le-asparagus eyodwa. Okunye lapha kungaba ubhontshisi bezinhlamvu eziluhlaza okwesibhakabhaka, okunamaprotheni anele nokuqukethwe kwekhalori ephansi. Kunengqondo ukusebenzisa le mkhiqizo kwimenyu yakho.

Phakathi kokusanhlamvu kuphela uketshezi oluthile luqukethe amaprotheni egcwele yemifino. Imikhiqizo eyenziwe kwezinye izitshalo zokudla ayikwazi ukuziqhayisa impahla enjalo. Ngakho-ke, kufanele isetshenziswe emincintiswaneni yokuthuthukisa ikhwalithi yokwakhiwa.

Akunakwenzeka ukukhumbula amantongomane ngeprotheni yawo engama-16-18%. Kodwa banamaphesenti aphezulu amafutha nama-kilojoule. Amantongomane angafakwa ekudleni, kodwa inani labo kufanele linciphise libe ngu-25-30 g.

Futhi-ke, amakhowe aneziqu ezinamaprotheni aphezulu ngokwanele. Amakhowe abomile aqukethe inani lemali engu-20 - 30%. Umkhuba wansuku zonke womkhiqizo owomile ungama-100 g, kepha le mali izohlala izinsuku eziningana. Noma kunjalo, amaprotheni amakhowe aphethwe kahle, ngoba ahlotshaniswa ne-chitosan. Amakhowe ngenxa yalesi sizathu ngeke abe umthombo wawo oyinhloko.

Ukuxazulula izinkinga zokudla, ukhetha ukudla okunamaprotheni wemifino, kudingeka ukhumbule ukuthi zisetshenziswe kangcono ngenhlanganisela, ngokubambisana. Ngakho-ke bayagcwalisa izinto ezibalulekile zomunye nomunye futhi banike umzimba wakho zonke izinto eziwusizo ezidingekayo ukuze usebenze ngokujwayelekile. Lapha uvule isikhala samazwibela okucubungula. Futhi ngifuna ukukufisela inhlanhla!