Inganekwane neqiniso ngamaphrotheni ekudleni kwezitshalo
 

Amaprotheni yisakhiwo sokwakha amangqamuzana ethu, imisipha kanye nezicubu zethu. Inesibopho semisebenzi eminingi emzimbeni, ngakho-ke ngamunye wethu kufanele athole inani elanele lamaprotheni ngokudla nsuku zonke.

Ngeshwa, kusenenkolelo esabalele kakhulu yokuthi abantu abadla inyama kuphela nemikhiqizo yezilwane abakwazi ukuthola inani elidingekayo lamaprotheni ... Ngizwa ngalokhu njalo mayelana nokudla kwami. Ingabe kuliqiniso?

Impendulo iwukuthi ukudla okuhlelwe kahle kungaba namaprotheni angaphezu kokwanele ukuze uhlale unempilo futhi usebenza. Yidla izinhlobonhlobo zokudla futhi uthole zonke izakhamzimba ozidingayo. Ngokushintshela ekudleni okusekelwe ezitshalweni, ngaqala ukusebenzisa imikhiqizo eminingi emisha, eminye yayo engangingakaze ngiyizwe ngaphambili! Futhi-ke, bengingazi ukuthi angaba umthombo omuhle kakhulu wamaprotheni, amavithamini namaminerali, isibonelo:

- amantongomane: amagremu angama-45 wamantongomane, kuya ngohlobo, aqukethe kusuka ku-4 kuye ku-7 amagremu wamaprotheni,

 

- imbewu (isibonelo, i-hemp): ngamagremu angama-30 wezinhlamvu, kuye ngohlobo, kungaba nama-gramu ama-5 kuye kwayi-10 wamaprotheni,

- ubhontshisi obuluhlaza: amagremu ayi-150 kabhontshisi ophekiwe aqukethe amagremu ayi-17 wamaprotheni,

- ama-chickpeas: amagremu ayi-160 wamantshontsho aqediwe aqukethe amagremu ayi-14 wamaprotheni,

Ama-lentile: ama-gram angu-200 amalenti aphekiwe = 18 amagremu wamaprotheni

- imidumba: futhi kuncike ohlotsheni lwemidumba, isibonelo, kumagremu ayi-150 kabhontshisi omnyama obilisiwe, amagremu ayi-15 wamaprotheni,

- okusanhlamvu engikuthandayo i-quinoa: ama-gram angu-185 we-quinoa abilisiwe anama-gramu ayi-8 wamaprotheni,

- amabele: 170 amagremu amabele abilisiwe aqukethe amagremu ayi-6 wamaprotheni,

- i-amaranth: ama-240 amagremu we-amaranth aqediwe aqukethe amagremu ayi-9 wamaprotheni,

- tofu: ngamagremu ayi-120, amagremu ayi-10 wamaprotheni,

- I-Spirulina namanye ama-algae acebile kakhulu kumaprotheni, izipuni ezimbili zempuphu eyomile ye-spirudin iqukethe ama-gramu ayi-8 wamaprotheni.

Nazi ezinye izindlela zami zokupheka ezisuselwa kulezi zitshalo: i-amaranth enemifino, i-lobio lobhontshisi obomvu, i-quinoa, irayisi nobhontshisi, i-hummus, isobho le-lentil.

Futhi imbewu ye-spirulina ne-hemp ingangezwa kuma-smoothies namajusi.

Ngokuvamile, izitshalo eziningi zinamaphrotheni amancane, yingakho izazi zokudla zithi ngokudla ukudla okwahlukahlukene usuku lonke, ungathola amaprotheni anele. Isibonelo, amagremu ayi-180 wesipinashi esiphekiwe aqukethe amagremu ama-5 wamaprotheni, kuthi amagremu ayi-140 e-broccoli ephekiwe aqukethe ama-3 amagremu wamaprotheni.

Amaprotheni kumele abekwe eqhulwini kunoma yikuphi ukudla, ikakhulukazi ukudla okutshalwa ezitshalweni. Zama ukufaka umthombo wamaprotheni osekelwe ezitshalweni ngakho konke ukudla ukuqinisekisa ukuthi uneqoqo eliphelele lama-amino acid usuku lonke.

Ngaphambi kombuzo wakho mayelana nokuthi umuntu udinga amaprotheni angakanani ngosuku, ngizothi lokhu kukodwa futhi kuncike ezintweni eziningi: indlela ophila ngayo, izinhloso, ukugaya ukudla, isisindo, uhlobo lweprotheyini oludlile. Ngokuvamile, i-RDA, ngokwe-American Academy of Nutrition and Dietetics, ingama-gramu angama-56 abesilisa nama-46 amagremu abesifazane. Ngoba abasubathi banezidingo eziphakeme zamaprotheni kunabangebona abagijimi, iCanada Academy of Nutrition and Dietetics kanye neAmerican College of Sports Medicine baphakamisa ukuthi babale ukudla kwabo kwamaprotheni nsuku zonke ngokulandelayo:

- ukuzijwayeza ezemidlalo zamandla (Abasubathi bamandla): kusuka ku-1,2 kuya ku-1,7 amagremu wamaprotheni nge-1 kilogram yesisindo somzimba;

- abasebenza kwezemidlalo "ukukhuthazela" (Abadlali be-Endurance): kusuka ku-1,2 kuya ku-1,4 amagremu wamaprotheni nge-1 kilogram yesisindo somzimba.

 

Imithombo ye:

Idatha Yokuzondla Yakho

I-Academy Yokudla Ne-Dietetics 

http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf

 

shiya impendulo