Neeproteni: imvelaphi kwiproteni. Iiproteni izilwanyana kunye yemifuno imvelaphi

Sitya ukutya uvimba ebuncwaneni ekusebenzeni eyiyo amalungu kunye nezihlunu kwezinto eziphilayo esebenzayo. Ezinye zezi proteni kudla luncedo. Imvelaphi iiproteni kunye nenombolo zabo iimveliso ezithile sicebisa ukuba siqwalasele ngezantsi. Kwakhona ekupheleni kweli nqaku ecetywayo yi kwiproteni yokudla amadoda kunye nabasetyhini.

Iiproteni, imvelaphi iiprotheni

Iiproteni enze umsebenzi izithambiso ephambili emzimbeni. Enkosi kubo, Kwingabula-likhula nokukotshwa kobungxowa kwithishyu.

Ubume kweziyi asidi acid. Abanye yomzimba wethu unako ukuvelisa ngokwayo, zibizwa interchangeable, ngoxa abanye, oko kukuthi, kubalulekile.

Kuxhomekeka ekudleni ziiproteni zezilwanyana imvelaphi yemifuno. Kukho kwakhona iziyobisi ezikhethekileyo - protein, nto wathengisa ezikhemisti kunye nakwiivenkile zempilo kunye nesondlo emidlalo.

Umahluko kuxhomekeke imvelaphi

Indlela ukuqonda ukuba adle iiprothini? Imvelaphi protein kuchaphazela isixa nemimiselo ezifunyenweyo izakhi-mzimba. Kodwa umahluko nje oko.

Kukho ulwazi umahluko ophambili phakathi iiproteni yezilwanyana kunye yemifuno zizinto iinkangeleko zabo acid acid. protein yezilwanyana, Kakade ke, zininzi ezifanayo nezethu ngakumbi, ngoko wendele lula ngakumbi yaye ngokukhawuleza ngaphezu nemifuno. Imifuno iiproteni imvelaphi kuli- yi ikuquletheyo eliqingqiweyo asidi acid.

Ngokutsho nezigqibo eHarvard School of Public Health (GSHOZ), Iprothini isilwanyana umxube ukulungelelana asidi acid, ngoko ke kuthiwa iproteni epheleleyo, Iprothini lwemifuno nayo aziphelelanga.

Kukho izizathu ezininzi olongezelelweyo kufuneka ukuba kuqwalaselwa uhlahlelo iiproteni ekutyeni. GSHOZ ithi: "protein yezilwanyana iiprotini yemifuno, kungenzeka ukuba neziphumo ezifanayo kwimpilo."

Abaphandi kwesi sikolo lufumanise ukuba-ounce emithandathu servings ze inyama yenkomo eqhotsiweyo kunye nesalmon inikezela-38 iigrem protein 34 ngokulandelelanayo. Kodwa ngeli inyama kwakhona iqulethe 44 iigrem ezityebileyo-18 iigrem salmon iqulethe. Cup iphekwe neentlumaya, elingumthombo, inikeza protein (grams-18 kuphela); kodwa iqulathe ngaphantsi kwe yegram enye ngamanqatha.

Kodwa bokuba iiproteni yemifuno babe zisiza;

• baye baphe- oxidised igazi lethu ngenxa imali enkulu kwezimbiwa kubo;
• ziqulathe elimsulwa ngaphantsi;
• ibe fat ngaphantsi;
• angasweli cholesterol eziyingozi;
• ngexesha uthatha ukutya izityalo na umthwalo ngaphantsi ophezu kwesibindi kunye nezintso;
• kugaywe kalula.

protein animal

Unikezelo umphathi we Wokutya neZolimo Maulhoff Ellen (USA), wathi, ingakumbi kumazwe asakhasayo, intlanzi kunye nezinye iinyama kwakunye amaqanda kunye nobisi ngowona mthombo obalulekileyo ophezulu protein ezisemgangathweni kunye Izakha, ezo kunzima ukufumana kwizityalo. Nezinye iiproteni zezilwanyana ukuba ixabiso eliphezulu - byproducts ezinyibilikayo inkqubo cheesemaking.

buneprotini yemifuno

iimveliso Soy ziphakathi omnye kakhulu ngokubhekiselele iiprotheni zezityalo.

Kuphononongo eHarvard School of Public Health ngo-2007 kusithiwa loo yemifuno kwimithombo protein ezifana neembotyi, neenkozo zepistasi, ukolo, inika iintlobo ezahlukeneyo kwezondlo: ifayibha sempilweni, iivithamini kunye neeminerali.

Yimalini iiprothini buckwheat, ezinye okuziinkozo kunye neemveliso umgubo

Mthande isidudu? Okanye ukhetha na isidlo isonka? Emva koko kufuneka wazi protein kangakanani na buckwheat, irayisi, ipasta, ukutya okuziinkozo, kunye nezinye iimveliso wapheka. Nceda fumana ezi theyibhile zilandelayo.

imfuneko Human for protein

okunesondlo ifunyanwa xa ekutyeni iquka iintlobo zemveliso, ikakhulu zezityalo imvelaphi (imifuno, ukutya okuziinkozo, iimbotyi, iziqhamo, izityalo ezityiwayo zasendle) nezilwanyana (inyama, iinkukhu, amaqanda, iimveliso ezahlukeneyo yobisi, izipho ulwandle). Inani protein isilwanyana kufuneka ube malunga-55% omxholo iyonke ekutyeni.

Ngoko njani protein eninzi ekufuneka thina? Iingcali bacebisa ukuthatha 0.8 1 gram leeprothini zonke kwekilogram ubunzima bomzimba wethu. Kodwa ke imali iyonke kufuneka bungabi ngaphantsi kwe-40 grams.

Abasetyhini kufuneka uqale ukudla izixa ezikhulu iiprothini kwisiqingatha sesibini ukukhulelwa kunye ukuqhubeka ngexesha ibele-lwebele. Kuyimfuneko nokwandisa ithamo leeprothini noxinezeleko rhoqo kunye nezifo.

protein okubangelwa

Protein okubangelwa akwenzeki ngesiquphe. Esi sifo kule minyaka, ukuqala ebuntwaneni. Kwaye ke Isifo sinokusulela abantwana kunye nabagulayo.

Iimpawu zokunqongophala iiprothini umzimba:

1. ucaphuka kakhulu;
2. nokunganaki;
3. yokuswela amandla;
4. hypotension;
5. muscular dystrophy;
6. nokudumba ukuba afihla ukwehla kobunzima bomzimba;
7. uboya ilahleko luthambe kunye nombala wayo ngokunyamalala.

Le ngokugqithiseleyo protein emzimbeni

protein kwemfuneko uyakwazi ukuba zitshintshwe zibe amafutha kunye iswekile. Ngenxa yoko, ziyonakala omntu kunye nokwehla yokusebenza.

Iimpawu i ngokugqithiseleyo le protini:

1. ukulahleka emnyama;
2. hyperexcitability of the CNS;
3. kwandisa inani amanqatha esibindini;
4. ukonakala kwenkqubo sentliziyo, isibindi nezintso;
5. kwamathambo;
6. ivela sifo.

protein yokudla

Nceda ukufumana imizekelo kwiproteni yokudla menu amadoda kunye nabasetyhini ngokwemiqathango ubunzima babo avareji.

Sample menu abantu abatya ekubaleni malunga 63 grams protein ngosuku

Sample menu for abafazi abatya ekubaleni ye-52 iigrem protein ngosuku

Khumbula ukuba ukudla ayenzelwanga ukuba yokutyela nje. Le menu ngaphandle nobungozi kwimpilo ingasetyenziswa ngexesha imihla yokuzila. Kufuneka kwakhona ngqo kwizindululo ethile amadoda kunye nabasetyhini.