Amaprotheni ayingxenye eyinhloko yawo wonke amaseli emzimbeni wakho, ngakho-ke kubaluleke kakhulu ukuthi uwathole anele. Njengoba ucwaningo lwamuva luye lwabonisa, umzimba wethu ungase udinge ngisho namaprotheni amaningi ukuze usebenze ngokuphumelelayo kunalokho ebesikucabanga.
Isibonelelo esinconywayo somuntu omdala singamagremu angu-0,37 weprotheyini ngephawundi ngalinye (0,45 kg) lesisindo somzimba, noma cishe u-15% wamakholori akho ansuku zonke. Kodwa-ke, amaprotheni amaningi angase adingeke kubantu abathintekayo ngemidlalo, kanye nabantu asebekhulile.
Ocwaningweni olwenziwa abesilisa nabesifazane abadala abangama-855, labo abadla inani elinconyiwe kuphela lamaprotheni bakhombisa umkhuba okhathazayo ekulahlekelweni kwamathambo uma kuqhathaniswa nalabo abadla okungaphezu kwesibonelelo sansuku zonke. Labo abadla inani elincane lamaprotheni balahlekelwa amathambo amaningi - ama-4% eminyakeni emine. Futhi labo ababambiqhaza abadle amaprotheni amaningi (cishe ama-20% amakhalori wansuku zonke) babe nokulahlekelwa okuncane kakhulu, okungaphansi kuka-1,5% eminyakeni emine. Yize lolu cwaningo lwenziwe kubantu asebekhulile, imiphumela kufanele inakwe yibo bonke abaqapha impilo yabo.
“Uma usemncane udinga amaprotheni ukuze akhe amathambo aqinile. Ngemuva kweminyaka engama-30, udinga ukugwema ukulahleka kwamathambo. Ukugcina amathambo eqinile kuwumsebenzi wempilo yonke,” kusho u-Kathleen Tucker, umsizi kaprofesa we-nutrition epidemiology e-Tufts University e-US.
“Akungatshazwa ukuthi abantu abadala badinga amaprotheni engeziwe. Abadla imifino asebekhulile kufanele banake ukudla okunamaphrotheni amaningi okufana nemifino nesoya,” kuvuma isazi sokudla uReed Mangels, umeluleki wokudla okunomsoco e-Vegetarian Resource Group kanye nombhali-ndawonye we-Vegetarian Diet Guide.
Inani lamaprotheni adliwe kufanelekile ukunaka kulabo abafuna ukususa isisindo esiningi. Ukudla amaprotheni anele kusiza ukukhulisa ukulahlekelwa kwamafutha ngenkathi kunciphisa ukulahlekelwa kwemisipha, ucwaningo olusha luye lwathola. “Lokhu kubalulekile ngoba ukuncipha kwemisipha kwehlisa ijubane lokugayeka kokudla, izinga umzimba wakho oshisa ngalo ama-calories. Lokhu kwenza kube nzima ukulondoloza isisindo esinempilo futhi kubambezele inqubo yokulahlekelwa kwamafutha,” kusho uWilliam Evans, umqondisi weLabhorethri Yokudla, Metabolism kanye Nokuzivocavoca e-University of Arkansas Health Sciences.
Abantu abaningi abasitholi isidingo sabo sansuku zonke samaprotheni. Ngokusho kwezibalo ze-USDA, cishe i-25% yabantu abangaphezu kuka-20 kanye ne-40% yabantu abangaphezu kuka-70 badla ngaphansi kwenani eliphakanyisiwe lamaprotheni - okungukuthi, akwanele ukugcina imisipha namathambo esimweni esihle. Nokho, ama-dieters, abesifazane abazacile, nabesifazane asebekhulile—abasengozini enkulu yokulimala kwamathambo nemisipha—ngokuvamile babhekwa njengabawadli kakhulu amaprotheni.
Ngakho-ke, ngokusho kocwaningo, abantu abakhuthele kanye nabantu asebekhulile bayelulekwa ukuba bakhulise inani lamaprotheni ekudleni kwabo kuze kufike ku-20% wamakholori aphelele, noma kuze kufike ku-0,45-0,54 amagremu ngekhilogremu ngayinye yesisindo somzimba.
Bala inani lamaprotheni
Ungakwazi ukubala inani leprotheyini oyidingayo ngokwakho. Vele ubambe isibali bese uphindaphinda isisindo sakho ngamaphawundi ngo-0,37 amagremu wamaprotheni.
Ake sithi isisindo sakho singamakhilogremu angu-150 (cishe ama-68 kg). Bese sithola:
150 x 0,37 g = 56 g wamaprotheni ngosuku
Kodwa kubantu abakhuthele nasebekhulile, kufanelekile ukusebenzisa amagremu angu-0,45-0,54 weprotheyini ngekhilogremu yesisindo somzimba kufomula. Khona-ke, uma isisindo sakho singamakhilogremu angu-150, kuvela:
150 x 0,45 g = 68 g amaprotheni
150 x 0,54 g = 81 g amaprotheni
Lokhu kusho ukuthi udinga ukudla amagremu angama-68-81 wamaprotheni ngosuku.
Ngakho-ke, kusasele ukuthola ukuthi yikuphi ukudla ukuze uthole inani elidingekayo lamaprotheni. Njengoba imifino inamaprotheni amancane, udinga ukuqaphela eminye imithombo yamaprotheni. Ngokudla ukudla okubalwe ngezansi njalo, kufanele uthole inani elifanele leprotheyini. Zama ukuhlanganisa imikhiqizo eminingana kuresiphi eyodwa - lokhu kuzokwenza kube lula ukufeza inani olidingayo.
½ inkomishi ephekiwe noma 1 inkomishi yemifino eluhlaza = 2 amagremu
½ inkomishi tofu = 8 amagremu
1 inkomishi tempeh = 31 amagremu
1 inkomishi kabhontshisi ophekiwe = 16 amagremu
2 wezipuni ibhotela lamantongomane = 8 amagremu
Isandla esingu-1 samantongomane = 6 amagremu
1 inkomishi yesithelo esomisiwe = 21 amagremu