Njengoba kwaziwa ku-biochemistry, Noma yimuphi umkhiqizo iqoqo amakhemikhali. Ngosizo lokugaya, umzimba ukhipha lezi zinto ekudleni, bese uzisebenzisela izidingo zawo. Ngesikhathi esifanayo, ezinye izakhi zithinta umzimba kakhulu, ezinye kancane. Ucwaningo luhlonze izinto okuthi, uma zingekho noma zishoda, zibe yingozi empilweni. Lezi zinto zibizwa ngokuthi "ezibalulekile", zihlanganisa Amaqembu angu-4 wezinto:
Iqembu I - ama-macronutrients:
amaprotheni - 8 amino acid (ezinganeni - 10 amino acid),
amafutha - izinhlobo ezi-4 zama-fatty acids kanye nokuphuma kwawo - i-cholesterol,
ama-carbohydrate - izinhlobo ezi-2 zama-carbohydrate,
Iqembu le-II - amaminerali ayi-15
Iqembu III - amavithamini ayi-14
Iqembu IV - i-fiber yokudla
Kulesi sihloko, sizolandelela ukuthi yiziphi zalezi zinto ezitholakala enyameni yezilwane nezinyoni, futhi sifunde ukuthi singayishintsha kanjani eminye imikhiqizo - imithombo yalezi zondlo.
Ezinye izakhi eziqukethwe ekudleni zithinta umzimba kancane, futhi ngokuntuleka kwazo izinguquko ezibalulekile empilweni azizange zihlonzwe. Zibizwa ngokuthi "ezibalulekile" noma izingxenye ezincane zokudla okunomsoco, ngeke sizithinte kulesi sihloko.
Ingxenye I. Ukushintsha imikhiqizo yenyama ngama-macronutrients (amaprotheni, amafutha, ama-carbohydrates)
Ake sibone ukuthi yiziphi izinto ezibalulekile ezitholakala emikhiqizweni yenyama futhi siqhathanise nesilinganiso sokuqukethwe kwezinto ezifanayo emikhiqizweni yezitshalo. Ake siqale ngama-macronutrients.
1. Ukushintsha imikhiqizo yenyama esikhundleni samaprotheni
Sizohlaziya okuqukethwe kwamaprotheni emikhiqizweni yenyama kanye nezinketho zokuwashintsha sifake eminye imikhiqizo. Ithebula elingezansi libonisa amanani aqhathanisekayo ezakhi ezibalulekile enyameni nasezithweni zezilwane nezinyoni uma kuqhathaniswa namanani amaphakathi alezi zinto ezifanayo ekudleni kwezitshalo. Okubomvu kubonisa ukuntuleka kwezakhi ekudleni kwezitshalo uma kuqhathaniswa nemikhiqizo yenyama, okuluhlaza kubonisa ukweqisa.
Lapha nangezansi:
Emgqeni 1 - isilinganiso sokuqukethwe kwezakhi emisipheni nasezithweni zezilwane nezinyoni
Emgqeni wesi-2 - inani eliphezulu lezinto ezinomsoco ezingatholakala emikhiqizweni yenyama
Umugqa wesi-3 isilinganiso senani lesakhamzimba ekudleni kwezitshalo, okuhlanganisa okusanhlamvu, okusanhlamvu, amantongomane, imbewu, izithelo namajikijolo, imifino namakhambi, amakhowe
Umugqa wesi-4 – inani eliphezulu lomsoco elingatholakala emikhiqizweni yezitshalo
Umugqa wesi-5 - iqhawe lomkhiqizo we-herbal oqukethe inani eliphakeme lezakhi ezivela eqenjini lemikhiqizo yamakhambi
Ngakho siyakubona lokho Ngokwesilinganiso, mayelana nama-calories, ukudla kwezitshalo akukhona ngaphansi kwezilwane. Ngakho-ke, lapho ushintshela ekudleni okusekelwe esitshalweni, asikho isidingo sokwengeza ukudla ngokudla okukhethekile okunekhalori ephezulu.
Ngamaprotheni isimo sihlukile: sibona ukuthi isilinganiso seprotheyini esitshalweni siphansi izikhathi ezi-3 kunemikhiqizo yezilwane. Ngakho-ke, uma ungafaki inyama ngamabomu neminye imikhiqizo yamaprotheni, khona-ke ngokunciphisa noma ukukhululwa kokudla okuvela enyameni, amaprotheni amancane azoqala ukungena emzimbeni futhi kunengozi enkulu yokuthola izimpawu zokuntuleka kwamaprotheni.
Ukuntuleka kwamaprotheni kuzibonakalisa kanjani nokuthi ungazihlola kanjani? Ukuze wenze lokhu, cabanga ukuthi kungani umzimba usebenzisa amaprotheni - kusuka lapha sizobona ukuthi ukuntuleka kwawo kuzibonakalisa kanjani ekusebenzeni:
1. Amaprotheni ayimpahla yokwakha.
Iqiniso liwukuthi umzimba wakhiwe amashumi ezigidigidi zamangqamuzana, ingqamuzana ngalinye linesikhathi salo sokuphila. Ukuphila kweseli kuncike emsebenzini ewenzayo (isibonelo, ingqamuzana lesibindi liphila izinsuku ezingu-300, ingqamuzana legazi liphila izinyanga ezingu-4). Amaseli afile adinga ukushintshwa njalo. Umzimba udinga amanzi namaprotheni ukuze ukhiqize amangqamuzana amasha. Ngamanye amazwi, umzimba uyisakhiwo saphakade, futhi lesi sakhiwo sidinga amanzi nosimende njalo. Amaprotheni asebenza njengosimende emzimbeni. Awekho amaprotheni noma akwanele - amangqamuzana awagcwaliswa, ngenxa yalokho, umzimba ubhujiswa kancane kancane, kuhlanganise nemisipha, futhi umuntu akasakwazi ukwenza inani lokuzivocavoca umzimba akwenzile ngaphambili.
2. Amaprotheni - i-accelerator yezinqubo.
Iphuzu lapha ukuthi izinqubo ze-metabolic ziqhubeka ngokuqhubekayo emzimbeni - izinto zingena engqamuzaneni futhi lapho ziguqulwa zibe ezinye izinto, isamba salezi zinqubo sibizwa ngokuthi i-metabolism. Kulokhu, izinto ezingasetshenzisiwe zifakwa endaweni yokugcina, ikakhulukazi kuzicubu ze-adipose. Amaprotheni asheshisa zonke izinqubo ze-metabolic, futhi lapho amaprotheni amancane engena emzimbeni, izinqubo azisheshi, zihamba kancane kancane, ngokulandelana, izinga le-metabolic liyehla, izakhi eziningi ezingasetshenziswanga zivela, ezifakwe kakhulu kuzicubu ze-adipose. Ngaphandle, ukwehla kwezinga le-metabolic kubonakala ekuzuzeni isisindo ngokumelene nesizinda sokungondleki kahle, ukukhathala, ukusabela kancane kanye nazo zonke izinqubo, okubandakanya ezengqondo, kanye nokukhathala okuvamile.
3. Amaprotheni ayisisekelo sama-enzyme okugaya ukudla.
Kulesi simo, siphinde sikhulume ngokuntuleka kwamaprotheni. Ukugaya kwenziwa ngezinga elikhulu ngenxa yama-enzyme wokugaya. Ama-enzyme okugaya nawo angamaprotheni. Ngakho-ke, lapho kungenamaprotheni anele ekudleni, kukhiqizwa ama-enzyme ambalwa, ngenxa yalokho, ukudla kugaywe kahle, okuholela ekuphazamisekeni kokugaya ukudla, ukuncipha kwezinhlobo zokudla ekudleni, kanye nokumuncwa kabi kwalezo ezidliwayo. zigaywe.
4. Amaprotheni - ukuthuthwa kwamaminerali.
Cishe wonke umuntu oza kimi, ekubeni ekudleni okusekelwe esitshalweni, ngicela ukwenza ukuhlaziya izinwele ukuze ngithole izakhi zokulandelela. Ukuhlaziywa kwezinwele kubonisa izinga lezakhi ezibalulekile emzimbeni esikhathini esiyizinyanga ezingu-6-8. Ngeshwa, kuvamile ukuthi ingxenye eyodwa noma ngaphezulu yalezi zishodeleke. Lokhu kushoda kubangelwa, ngakolunye uhlangothi, ukuntuleka kwalezi zakhi ngokwazo ekudleni, futhi, ngakolunye uhlangothi, ukumuncwa kabi. Yini enquma ukumuncwa kwamaminerali? Isibonelo, isilimo esidliwayo esinamagatsha anamanzi sangena emzimbeni, kukhona i-sodium eningi ku-celery, ukugaya kukhishwe i-sodium futhi manje isilungele ukungena esitokisini, kodwa i-sodium ayikwazi ukungena ngokwayo, idinga amaprotheni okuthutha. Uma ingekho amaprotheni, ingxenye yesodium izodlula ngaphandle kokungena esitokisini. Okusho ukuthi, umgibeli (isici samakhemikhali) ufikile, kodwa alikho ibhasi (i-squirrel) ezomyisa ekhaya (ekhejini). Ngakho-ke, ngokuntuleka kwamaprotheni, ukuntuleka kwezakhi emzimbeni kwenzeka.
Ukuze ungazilethi ekuntulekeni kwamaprotheni lapho ukhulula ukudla okuvela emikhiqizweni yenyama, shintsha amaprotheni enyama ngamaprotheni avela kweminye imikhiqizo. Yikuphi ukudla okuqukethe amaprotheni anele ukuthatha indawo yenyama?
Okuqukethwe kwamaprotheni ngohlobo lokudla
Kungabonakala emdwebeni ukuthi Kukhona amaprotheni amaningi ezinhlanzi, i-cottage shizi, amaqanda amhlophe kanye nemifino. ngakho-ke esikhundleni semikhiqizo yenyama, yidla leyo mikhiqizo yamaprotheni ehambisana nohlobo lwakho lokudla okunomsoco okwamanje, okungenani ngamanani afanayo njengoba udle inyama. Ushizi, amantongomane, nembewu (ikakhulukazi imbewu yethanga) nayo inamaprotheni amaningi, kodwa futhi inamafutha amaningi, ngakho-ke uma ugcwalisa amaprotheni ngalezi zinhlobo zokudla, ngokuhamba kwesikhathi, amafutha azonqwabelana emzimbeni kanye namaprotheni, azohola. ukukhuluphala ngokweqile.
Mangakanani amaprotheni okudingeka uwadle ngosuku ngomsebenzi ojwayelekile? Ukuzijwayeza nokucwaninga kubonisa ukuthi, kungakhathaliseki ukuthi hlobo luni lokudla, inani elihle kumuntu omdala linjalo I-1 g yamaprotheni (hhayi umkhiqizo wamaprotheni, kodwa i-elementi) nge-1 kg yesisindo somzimba, izingane kanye nabagijimi - le nombolo iphakeme.
Ukuze uthole leli nani lamaprotheni, ngokucabangela okunye ukudla okudliwayo ngosuku, kuvela ukuthi Yidla okungenani umkhiqizo owodwa wephrotheni nsuku zonke, isibonelo, uma i-cottage shizi, khona-ke ngenani lika-150-200g, uma ama-legumes, khona-ke ngenani lama-70-150g. ngesisindo esomile. Isixazululo esihle kungaba ukudla okunye kwamaprotheni - isibonelo, ngolunye usuku kukhona i-cottage shizi, enye - i-lentils.
Ngokuvamile kubhalwe ukuthi ekudleni kwemifino asikho isidingo senani elikhulu lamaprotheni njengokudla kwendabuko. Nokho, okuhlangenwe nakho kwami siqu kanye nokuhlangenwe nakho kwabantu abangithintayo kubonisa ngokucacile ukungabi nasisekelo kwamazwi anjalo. Inani lamaprotheni ngosuku alincikile ohlotsheni lokudla. Uma umuntu engaqinisekisi ukufaka esikhundleni senyama neminye imikhiqizo yamaprotheni nsuku zonke nangenani elifanele, khona-ke ngokushesha noma kamuva umuntu onjalo uzoba nezimpawu zokuntuleka kwamaprotheni.
Kunengqondo futhi ukucabangela hhayi kuphela inani eliphelele lamaprotheni aqukethe lo mkhiqizo, kodwa futhi ukwakheka kwamaprotheni.
Umzimba, lapho usuthole amaprotheni, uyawuhlakaza ube ama-amino acid, njengama-cubes, ukuze kamuva lawa ma-amino acid angahlanganiswa abe inhlanganisela efanele. Inqubo ifana nokwakha indlu ngamabhulokhi e-Lego. Isibonelo, udinga ukwakha indlu kusuka kuma-cubes ama-5 abomvu, ama-2 aluhlaza okwesibhakabhaka no-4 eluhlaza. Kulesi simo, ingxenye yombala owodwa ayikwazi ukushintshwa ngengxenye yomunye umbala. Futhi uma sinezitini ezibomvu ezi-3 kuphela, khona-ke ezi-2 zizobe zingekho, futhi ngeke usakwazi ukwakha indlu. Yonke eminye imininingwane izolala ingenzi lutho futhi ngeke ilethe noma iyiphi inzuzo. Emzimbeni, ama-cubes angu-8, okungukuthi, ama-amino acid angu-8, abaluleke kakhulu. Ngawo, umzimba wakha zonke izinhlobo zamangqamuzana owadingayo. Futhi uma uhlobo olulodwa lwama-cubes lunganele, umzimba ngeke ukwazi ukusebenzisa ngokugcwele wonke amanye ama-amino acid. Inani lama-amino acid kanye nezilinganiso lapho ahlanganiswa khona nomunye kubalulekile. Ngokwendlela ama-amino acid alinganisela ngayo ahlobene nomunye nomunye, bayahlulela mayelana nokusebenziseka komkhiqizo wamaprotheni.
Imuphi umkhiqizo wamaprotheni olinganiselayo kakhulu futhi oqukethe wonke ama-amino acid ayi-8 ngesilinganiso esifanele? I-World Health Organization (WHO) ngocwaningo iveze ifomula yeprotheyini efanelekile. Le fomula ikhombisa ukuthi yimalini futhi hlobo luni lwe-amino acid okufanele ibe emkhiqizweni womuntu. Le fomula ibizwa nge-amino acid score. Ngezansi kunethebula lokuxhumana phakathi kokwakheka kwe-amino acid yemikhiqizo ehlukene yamaprotheni kanye nesikolo se-WHO se-amino acid. Okubomvu kubonisa ukushoda uma kuqhathaniswa nenani elinconyiwe le-WHO.
Okuqukethwe okuhlobene kwama-amino acid emikhiqizweni yamaprotheni
Okuqukethwe okuphelele kwama-amino acid emikhiqizweni yamaprotheni
Kungabonakala emathebula ukuthi:
1. Akuyona imikhiqizo yezitshalo noma yezilwane awekho amaprotheni alungele abantu, uhlobo ngalunye lwamaprotheni lunabo "amandla nobuthakathaka" balo;
2. Akunakwenzeka ukuthola ifomula efanelekile ye-amino acid ohlotsheni olulodwa lomkhiqizo wamaprotheni, ngakho-ke kunengqondo ukwenza ukudla okuhlukahlukene kwamaprotheni kanye nokushintshanisa izinhlobo ezahlukene zemikhiqizo yamaprotheni. Isibonelo, uma umzimba ungakwazi ukuthatha i-lysine eyanele kusuka kumbewu yethanga, khona-ke uzoba nethuba lokuthatha i-lysine, isibonelo, i-lentile noma i-cottage shizi;
3. Inyama mayelana nama-amino acid abalulekile ayinazo izimfanelo eziyingqayizivele, ngokulandelana, ngendlela enengqondo. imikhiqizo yenyama ingashintshwa ngenhlanganisela yezinye izinhlobo zemikhiqizo yamaprotheni, okuqinisekiswa ngokwenza.
4. Inyama ibingabizwa ngokuthi umkhiqizo wamaphrotheni ophumelelayo uma ingenakho ukungalungi okungaka ngendlela yamahomoni, ukubola emathunjini, izidakamizwa eziqukethwe enyameni, nezimo zokuphila zezilwane nezinyoni emapulazini, ngakho-ke. ukukhululwa enyameni, ngaphansi kokushintshwa kwayo ngokugcwele kwengxenye ngayinye ebalulekile yokudla, ihlanza umzimba, izuzisa impilo nengqondo.
Umzimba awunandaba nefomu, udinga izakhi, uma kwenzeka amaprotheni, lawa angama-amino acid. Yingakho ke zikhethele lokho kudla okwamukelekayo kuwe futhi ukudle nsuku zonke ngenani elifanele.
Kungcono ukufaka omunye umkhiqizo esikhundleni somunye kancane kancane. Uma ungakaze uzidle izidumba ezanele ngaphambilini, umzimba wakho udinga isikhathi sokufunda ukuthi ungawathola kanjani ama-amino acid emifino. Nikeza umzimba wakho isikhathi sokufunda ukwenza umsebenzi wawo omusha. Kungcono ukunciphisa kancane kancane inani lemikhiqizo yenyama, ngenkathi ukwandisa inani lemikhiqizo efaka esikhundleni sayo. Ngokwezifundo, ushintsho kumetabolism luthatha cishe izinyanga ezi-4. Ngesikhathi esifanayo, ekuqaleni, imikhiqizo emisha ngeke ibonakale ikhangayo. Lokhu akubangelwa ukuthi ukunambitheka kuphakathi, kodwa ngenxa yokuthi umzimba awukujwayele, akukukhuthazi ukudla nge-hormonal. Udinga nje ukudlula lesi sikhathi, ngemva kwamasonto angaba ngu-2, imikhiqizo emisha izoqala ukubonakala imnandi. Ngokwenza ngokucabangisisa nangokungaguquguquki, uzophumelela.
Funda mayelana nokushintshwa kwemikhiqizo yenyama kwezinye izakhamzimba ezidingekayo empilweni ezingxenyeni ezilandelayo zendatshana.