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"Ukuphila kuyindlela yokuba khona kwezidumbu zamaprotheni" uFriedrich Engels
Emvelweni, kunama-amino acid angama-80, angama-22 abaluleke kakhulu kubantu. I-8 yazo ibhekwa njengebaluleke kakhulu, ayinakuguqulwa kwabanye futhi iza nokudla kuphela.
Yile molekyuli enkulu, ehlanganisa izinto ngazinye - ama-amino acid, enza uhlaka oluyisisekelo lomzimba wethu, owenza imisebenzi eminingi yomthetho nokulungiswa kwayo.Asikwazi ukuhlanganisa ama-amino acid ngokwethu, ubukhulu bokunikeza ukuguqula amanye awo abe ngomunye. Ngakho-ke, ukudla kufanele kusinike thina.
Amaprotheni - ayenzelwe ini? Umsebenzi wamaprotheni.
- Kwakha umzimba kanjalo. Isabelo saso emzimbeni singama-20% ngesisindo. Imisipha, isikhumba (i-collagen ne-elastin), ithambo ne-cartilage, izitsha nezindonga zezitho zangaphakathi kwakhiwa ngamaprotheni. Ezingeni lamaselula - ubandakanyeka ekwakhekeni kwama-membranes.
- Ukulawulwa kwazo zonke izinqubo ze-biochemical. Ama-enzymes: okugaya ukudla futhi abandakanyeka ekuguqukeni kwezinto ezithweni nasezithanjeni. Ama-hormone alawula ukusebenza kwezinhlelo, umzimba, ukuthuthukiswa kwezocansi nokuziphatha. IHemoglobin, ngaphandle kwalokhu ukushintshanisa ngegesi nokondla kweseli ngalinye akunakwenzeka.
- Ezokuphepha: ukuzivikela komzimba - Amaprotheni wonke angama-antibodies, ama-immunoglobulins. Ukulahlwa kwezinto ezinobuthi ngama-enzyme wesibindi.
- Ikhono lokufaka igazi ngomonakalo kuncike kumaprotheni e-fibrinogen, thromboplastin, prothrombin.
- Noma lokushisa komzimba wethu okulungele ukuba khona kwamaprotheni - emazingeni okushisa angaphezu kwama-40 degrees, aqala ukuncipha, impilo iba nzima.
- Kulondolozwa ubunye bethu - Ukwakheka kwamaprotheni kuya ngekhodi yofuzo, akuguquki nobudala. Kungenxa yezici zabo ukuthi ubunzima buhambisana nokufakwa kwegazi, ukuthungwa kwesitho.
Isifo sikashukela - kanti iprotheni ikuphi?
Ngesifo sikashukela, zonke izinhlobo zemetabolism ziyaphazamiseka: ama-carbohydrate, amaprotheni, amafutha.
Ngokushoda kwale-hormone:
- amaprotheni omzimba abhujiswa ngokwakhiwa kwe-glucose - gluconeogeneis
- kuncishiswe ukwakheka kwamaprotheni kusuka kuma-amino acid angenayo
- ukuguqulwa kwamanye ama-amino acid kwabanye esibindini kuncishisiwe
- ivolumu yemisipha incipha kancane. Yingakho kuthiwa ukwehla kwesisindo kwiziguli ezinesifo sikashukela sohlobo 2 kuvame ukukhombisa isidingo sokuqala ngemijovo ye-insulin - amangqamuzana abo e-pancreatic asevele ephelelwe amandla futhi owokuqala obesethathelwe indawo ngenxa yokuntuleka kwawo egazini.
Ukusetshenziswa Kwamaphrotheni
Esikhathini sikashukela, iziguli zivame ukwesaba ukudla ukudla kwamaprotheni, ngoba zikhathazeka ngezinso zazo. Eqinisweni, ukulimala kwezicubu zezinso kwenzeka ngenxa yezinga elikhuphuka njalo likashukela egazini noma ukungena kwalo njalo nokuqhakaza okubukhali. Umzimba awunaso isitoreji esikhethekile samaphrotheni, njengamafutha angaphansi kwesibindi noma isibindi se-carbohydrate ye-glycogen, ngakho-ke kufanele kube etafuleni nsuku zonke.
- Ekudleni kweziguli, amaprotheni akhona ngokwengeziwe kunakwabanye abantu: 15-20% yesidingo sansuku zonke samandla kuqhathaniswa ne-10-15%. Uma sixhumanisa nesisindo somzimba, khona-ke kulo lonke ikhilogremu umuntu kufanele athole kusuka ku-1 kuya ku-1,2 amagremu amaprotheni.
- Ngokulahleka okuthe xaxa komchamo noma ukuncipha kokuncipha ngenxa yokuphazamiseka kwamathumbu, inani layo lenyuka laya ku-1.5-2 g / kg. Inani elifanayo kufanele libe ekudleni ngesikhathi sokukhulelwa nokondla, kanye nokukhula okusebenzayo: ebuntwaneni nasebusheni.
- Ekuhlulekeni kwezinso, ukusetshenziswa kuncishiselwa ku-0.7-0.8 g / kg. Uma isiguli siphendukela ku-hemodialysis, isidingo samaprotheni sanda futhi.
Inyama noma soya?
Amaphrotheni atholakala kokubili ekudleni kwemvelaphi yezilwane, nemifino. Ukuqinisekisa ngokuphelele zonke izinto ezidingekayo ekudleni kufanele kufake phakathi kokuqala nokwesibili, ngokubhekela okuncane kwemikhiqizo yezilwane.
Amaprotheni anomifino zithathwa njengezingenakuphela ngenxa yokuntuleka kwamanye ama-amino acid abalulekile nokufakwa kwawo okungaphelele emathunjini - ama-60% okutholakalayo. Kulabo abamele izimbali, iprotheni ephezulu kakhulu ku-legumes: soy, ubhontshisi, uphizi, iningi lakhona kumantongomane. Amanye amabele futhi acebile kuwo - i-oats, i-buckwheat, ukolweni. Kepha uma kufakwa kwimenyu yansuku zonke, kuyadingeka ukubheka inani lama-carbohydrate kuzo.
Imikhiqizo yezilwane aqukethe amaprotheni angama-20%, aqukethe wonke ama-amino acid adingekayo, futhi okungenani ama-90% awo ayangenwa. Amaphrotheni amahle kakhulu ubisi nenhlanzi, kusuka kunkukhu nenkukhu yomvundla. Inyama yenkomo, ingulube kanye newundlu kuqukethe amafutha anciphisayo, ngakho-ke zigayishwa zimbi kakhulu.
Ungasibala kanjani isamba esidingekayo sokudla kwamaprotheni ngosuku?
Ukubala inani elidingekayo lamaprotheni ngosuku, kwanele ukwazi isisindo sakho.
- Imikhiqizo yenyama inengxenye eyodwa kwezinhlanu zawo. Ngakho-ke, izikhathi ezingama-70 izikhathi ezi-5, sithola ama-350 g ngosuku.
- Amagremu angama-20 wokudla kwezitshalo aqukethe amagremu angama-80 lenselo, amagremu angama-90 soy, amagremu ayi-100 amantongomane, amagremu ayi-190 e-oatmeal
- Ekudla kwamafutha aphansi, okuqukethwe ngamaprotheni kuphakeme, kepha ukuhlanganyela namafutha kuthuthukisa ukumuncwa kwawo.
Lapho uhlela ukudla, kufanele wazi imithetho yokushintsha amaprotheni komunye:
I-100 g inyama = i-120 g yezinhlanzi = i-130 g cottage shizi = 70 g ushizi (amafutha amancane) = amaqanda ama-3
I-100 g inyama = i-120 g yezinhlanzi = i-130 g cottage shizi = 70 g ushizi (amafutha amancane) = amaqanda ama-3
Imikhiqizo yamaprotheni yabanesifo sikashukela - khetha okuhle kakhulu
- Ushizi wasekhishini noshizi, ibhotela kufanele kube ekudleni kwansuku zonke kweziguli, eminye imikhiqizo yobisi - kuphela ngemuva kwemvume kadokotela ohambelayo
- Amaqanda 1.5 ngosuku: Amaprotheni ama-2 ne-1 yolk
- Inhlanzi: Ukuguqulwa okuphakanyisiwe kwamafutha anesibindi nama-low
- Inyama eyenziwe ekhaya izinyoni nomdlalo
- Amantongomane - ama-alimondi, ama-hazelnuts, ama-cashews, ama-walnuts
- I-Soybean nemikhiqizo evela kulo - ubisi, i-tofu. Isoso le-soya akuyona indlela enhle yokwenza amaprotheni.
- I-Legumes: uphizi, ubhontshisi, amantongomane nabanye. I-peas eluhlaza nobhontshisi oluhlaza ngaphezu kwalokho iqukethe i-fiber, ethuthukisa ukugaya.
- Qiniseka ukuthi ufaka phakathi kwabanesifo sikashukela kumenyu isipinashi nakho konke izinhlobo iklabishi: umbala, iBrussels, i-kohlrabi, ikhanda liphume. Okuqukethwe ngamaprotheni kuzo kuze kufike ku-5%.
Ibhalansi yamaprotheni icasukile - ingabe isongela ini?
Ukudla okunganele kwama-amino acid ngokudla:
- Ukuphelelwa ngamandla, kuba buthakathaka kwemisipha.
- Isikhumba esomile, izipikili ezibunjiwe, ukulahleka kwezinwele
- Ukuncipha kweHemoglobin
- Ukuphazamiseka Kwasemzimbeni
- Ukukhiqizwa kwama-hormone kuyancipha, ushintsho kumetabolism luthi chithi saka
Ukondleka Kweqile Kwamaphrotheni:
- Ukugcinwa kwamaprotheni emathunjini kuholela ekuwohlokeni nasekuqhakameni. Ubuthi esibindini abuthathi hlangothi, ngakho-ke kuhlushwa isifo sikashukela.
- Ukuqhekeka kwamaprotheni kuhambisana nokwakhiwa kwezidumbu ze-ketone, ukuvela kwe-acetone emchameni, ukwephulwa kokulingana kwe-acid-base, ukuguquka kwayo ohlangothini lwe-acid
- Ukwanda kokuhlushwa kwe-uric acid nosawoti wayo (umchamo) egazini nezicubu kungaholela ekujuleni kolwelwesi, amatshe ezinso
- Ngo-ushukela ongalinganiselwe nokudla kakhulu kwamaprotheni, ukwehluleka kwezinso kushesha
Amaprotheni kubantu abanesifo sikashukela ayingxenye ebalulekile yomsoco.
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