Emhlabeni wonke uhlushwa ukuntuleka kwamaprotheni. Ikakhulukazi izakhamuzi zase-Afrika Ephakathi naseNingizimu Asia, ukudla kwazo okungenazo izakhamzimba ezibalulekile. Abadla imifino kanye nezilwane ezidla inyama nabo bangaba sengozini uma bengaqapheli ngokucophelela ukudla kwabo, esikhundleni senyama nemikhiqizo yobisi ngemithombo yamaprotheni asekelwe ezitshalweni. Unganquma kanjani ukuthi awunawo amaprotheni anele emzimbeni?
1. Ukuqunjelwa
Izindawo ezivuvukele zomzimba nokunqwabelana kwamanzi akusona inkomba yempilo. Ososayensi bakholelwa ukuthi amanani amancane e-albumin ye-serum yomuntu, iphrotheni ye-plasma yegazi, angabangela ukuvuvukala. Omunye wemisebenzi eyinhloko ye-albumin uwukugcina umfutho we-oncotic, okungamandla adonsa uketshezi ekujikelezeni kwegazi. Inani elanele le-albumin livimbela ukunqwabelana koketshezi oluningi ezicutshini zomzimba. Ngenxa yokwehla kwezinga le-serum albumin, ukushoda kwamaprotheni kuholela ekwehleni kwengcindezi ye-oncotic. Ngenxa yalokho, uketshezi lunqwabelana ezicutshini. Ungahlola inani lamaprotheni egazini ngokuphumelela ukuhlolwa.
2. Izinkinga zezinwele, izinzipho namazinyo
Izinwele ezibuthakathaka, ezihlukanisiwe, nokuwa kwezinwele kuwuphawu oluqinisekile lokuntuleka kwamaprotheni. Umzimba awunazo izinto zokwakha ezanele zamangqamuzana, futhi unikela ngezitho zomzimba “ezingenamsebenzi”. Uma udokotela wamazinyo ekwazi ukukutshela ngamazinyo ukuthi awudli imifino noma i-vegan, kusho ukuthi udla ngendlela engafanele futhi awutholi izakhamzimba ezanele. Ngokuyinhloko amaprotheni ne-calcium. Ukugcina izinzipho, amazinyo nezinwele ngokulandelana: yidla imbewu yesesame, imbewu ye-poppy, i-tofu, i-buckwheat, i-broccoli. Uma ungumuntu odla imifino - ungakhohlwa ngemikhiqizo yobisi ephezulu. Ngezinkinga ezinkulu, ungaqala ukuphuza amavithamini akhethekile ukuze ubuyisele futhi ugcine ukubukeka okunempilo kwezinzipho, izinwele namazinyo.
3. Ukulahlekelwa kwemisipha
Izicubu “ziwukugcina” okuyinhloko kwamaprotheni emzimbeni. Uma ulahlekelwe isisindo ngokuphawulekayo ngaphandle kwesizathu esicacile, kungenzeka ukuthi umzimba wakho unqume "ukudela" isisindo somzimba ngenxa yokuntuleka kwamaprotheni. Yonke imisipha yethu yakhiwe ngama-amino acid. Ama-amino acid atholakala ekudleni kwamaprotheni esikudlayo. Ukudla kwanoma yibaphi abagijimi okubaluleke kakhulu ukuthi imisipha ye-muscle ibalulekile, ikakhulukazi iqukethe amaprotheni - imifino noma isilwane. Abantu abanempilo, abakhuthele batuswa ukuthi badle cishe i-1 g yamaprotheni nge-1 kg yesisindo somzimba. Ngakho i-muscle mass ngeke ibhujiswe futhi izogcinwa ezingeni elinempilo.
4. Ukuphuka
Ososayensi bakholelwa ukuthi ukudla okunganele kwamaprotheni kungaholela emathanjeni athambile futhi, ngenxa yalokho, ukuphuka njalo. Ukuphuka kwabantu abasha nabanempilo kuvame ukwenzeka ezimeni eziphuthumayo. Ngokuwa okujwayelekile noma ukuphenduka okungajwayelekile, ukuphuka akufanele kwenzeke. Uma kungenjalo, udinga ukucabanga ngokudla kwakho futhi uqiniseke ukuthi uthintana nochwepheshe. Ngaphezu kwamaprotheni, cishe uzodinga ukuhlola i-calcium yakho namanye amazinga e-micronutrient.
5. Ukugula njalo
Ukuntuleka kwamaprotheni kanye namasosha omzimba. Amaprotheni akha amasosha omzimba (aphinde abe ama-immunoglobulins) - laba abavikeli abakhulu bomzimba wethu kumagciwane ayingozi kanye nemiphumela eyingozi yemvelo. Uma kungekho amaprotheni anele, amasosha omzimba ayancipha - yingakho izifo ezithathelwanayo ezivamile kanye nemikhuhlane. Kodwa uma ugula manje, okokuqala udinga ukululama ngokugcwele, bese kuphela ubuyekeze ukudla kwakho.
6. Ukwanda kwesifiso sokudla
Isifiso esingapheli sokudla okuthile nakho kungabangelwa ukuntuleka kwamaprotheni. Umgomo ulula kakhulu: ukuthola okungenani amaprotheni athile, umzimba uyakuphoqa ukuthi udle kakhulu. Kunjalo lapho udle ikhilogremu yama-apula, kodwa usalokhu ulambile, ngoba empeleni udinga ukudla kwamaprotheni. Ngaphezu kwalokho, amaprotheni ahlinzeka ngokusutha okwengeziwe kunokudla okunama-carbohydrate. Lokhu kungenxa yezinga likashukela egazini: ama-carbohydrate akhuphula ushukela ngokushesha futhi ngokushesha awe amahora ambalwa ngemuva kokudla. Amaprotheni, ngakolunye uhlangothi, agcina ushukela usezingeni eliphakathi futhi ungavumeli ukugxuma okungazelelwe.