Ungazikhetha njani iiBha zeProtheyini eziLungileyo

Kubantu abazama ukwenza uhlengahlengiso lwendlela yokuphila esempilweni, ngaba ukongeza iiprotheyini kwiiprotheyini zokutya kwabo kunokunceda ukufikelela kwiinjongo zempilo?

Ibha yeProtheni

Imivalo yeeprotheyini ibonelela ngamandla okukhawulezayo phakathi kwezidlo ezinokunceda ukunciphisa umdla kunye nokuphepha ukuzalisa ukutya okunamafutha aphezulu, okupakishwe ngesodium kubantu abazama ukunciphisa umzimba. Banokonyusa ukuthathwa kweekhalori kubantu abafana neembaleki ezizama ukonyusa ubunzima bezihlunu. Imivalo yeeprotheyini inokwahluka ngokwemiba efana nezongezo, iikhalori, amanqatha, iswekile, kunye nezinye izithako. Iileyibhile kufuneka zifundwe ngononophelo; ngaphandle koko, ibha inokuba ngaphezulu kwe-candy bar kune-mini-meal enempilo, enesondlo okanye i-snack. Kubalulekile ukuba ube nombono wokuba ingakanani iprotheyini efunekayo ngosuku ngalunye, kwaye isixa siyahluka ngokuxhomekeke kwizinto ngamnye.

Ingakanani iProtheyini efunekayo

Iprotheyini ibalulekile kwimisebenzi emininzi yomzimba, kodwa umzimba awukwazi ukuvelisa le macronutrient, kwaye kufuneka ivele ekutyeni. Iprotheyini yokutya ichithwa ngexesha lokwetyisa, kwaye iikhompawundi ezaziwa ngokuba zii-amino acids zenziwa:

• Ezi ziibhloko zokwakha umzimba ozisebenzisayo ukwakha nokugcina izihlunu kunye namalungu.
• Kubalulekile kwimveliso yegazi, izicubu ezidibeneyo, izilwa-buhlungu, ii-enzymes, kunye neenwele. (UMarta Lonnie, et al., 2018)
• Njengoko iprotein iyimfuneko ekwakheni izihlunu, iimbaleki okanye abantu abanemisebenzi enzima ngokwasemzimbeni bayacetyiswa ukuba batye ngakumbi.
• Kuyafana ke nangabafazi abakhulelweyo okanye abancancisayo. (Trina V. Stephens, et al., 2015)
• Abakhi bomzimba batya iiprotheyini ezingaphezulu kunomntu oqhelekileyo ukuxhasa ukukhula kwezihlunu.

Protein Calculator

• A ikhaltyhuleyitha evela kwiSebe lezoLimo laseMelika inokunceda ukufumana iimfuno zeprotheyini yemihla ngemihla kunye nezixa ezicetyiswayo zezinye izondlo ezisekelwe kwisondo, ubudala, inqanaba lomsebenzi, kunye nezinye izinto.
• Iprotheyini eyiyo ithathela ingqalelo ukuba yimalini etyiwayo xa umntu ehleli. Umntu oqhelekileyo uyacetyiswa ukuba atye phakathi kwe-25 kunye ne-35 grams yeprotheni kwisidlo ngasinye. (Emily Arentson-Lantz, et al., 2015)

imithombo

Imithombo etyebileyo yeprotheyini yokutya ibandakanya:

• Ukutya
• I inkuku
• Intlanzi kunye neentlanzi
• amaqanda
• Ubisi kunye nezinye iimveliso zobisi

Imithombo yezityalo ibandakanya:

• Iimbotyi
• Imifuno
• ngomane
• Imbewu
• Amazimba

Oku kukutya okulula ukukubandakanya kwisondlo esilungeleleneyo, ngoko ke ukutya okuhlukahlukeneyo ngobuninzi obuninzi imihla ngemihla kuya kulinganisa inani elicetyiswayo leprotheni. Iingcebiso kukuhlala kunye nezo zisezantsi kumafutha ahluthayo kunye neekhabhu ezicutshungulwayo kwaye zizityebi kwizondlo. Nangona kunjalo, ukutya iiprotheyini ezininzi kunokubangela iingxaki zezintso. Ke ngoko, abantu abatyekele kwisifo sezintso bayacetyiswa ukuba bathathele ingqalelo iprotein eninzi. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)

Yintoni ekufuneka ujonge kuyo

Ukubandakanya iiprotheyini zeprotheyini ekudleni, mhlawumbi njenge-snack ephakathi kwesidlo, njengendlela yokubamba kunye nokuhamba xa kungekho xesha lokutya okupheleleyo, okanye njengenxalenye yesicwangciso sokunciphisa umzimba okanye ukufumana ubunzima, abantu bafuna ukufunda nokuqonda izithako kwiindidi ezahlukeneyo zemivalo ukukhetha ukhetho olunempilo. Ezinye izikhokelo jikelele ekufuneka ziqwalaselwe:

Umxholo weProtheyini

• Phakathi kwesidlo okanye ngaphambi kwexesha-I-snack yokuzilolonga, khangela ibha kunye ubuncinane ne-20 grams yeprotheni.
• Imivalo yokutshintshwa kwesidlo kufuneka ibe neegram ze-30 ubuncinane zeprotheni.
• Okuncinci yindlela yokufumana ezi zikhokelo kuyacetyiswa, njengoko umzimba unokwetyisa kuphela phakathi kwe-20 kunye ne-40 yeegram zeprotheni ngexesha elinye. (UBrad Jon Schoenfeld, uAlan Albert Aragon. 2018)

Uhlobo lweProtheyini

• Iprotheyini idla ngokuvela kubisi okanye kwimithombo yezityalo.
• Ezona zixhaphakileyo ziquka amaqanda, ubisi, irayisi, i-whey, i-soy, i-ertyisi, kunye ne-hemp.
• Abantu abakwaliwayo okanye ababuthathaka kufuneka bakhethe ibha ebandakanya uhlobo lweprotheyini ekhuselekileyo ukuba ingatyiwa.

Calories

• Kuba ibha yokutya phakathi kokutya, iingcebiso zezo zineekhalori ezimalunga nama-220 ukuya kuma-250.
• Iprotein bar ethatha indawo yesidlo esipheleleyo ingaba neekhalori ezingama-300 ukuya kuma-400.

amafutha

• Ishumi ukuya kwi-15 iigrem zamanqatha apheleleyo kwaye akukho ngaphezu kweegram ezimbini zamafutha ahluthayo afanelekileyo.
• Suka kumafutha angaphiliyo afumaneka kwi-oyile ene-hydrogenated.

ifayibha

• Ifayibha iyazalisa, ngoko ke ngokukhona ifayibha eninzi, kokukhona kunokwenzeka ukugcina indlala yanelisekile kude kube yi-snack okanye isidlo esilandelayo.
• Kucetyiswa ukuba ukhethe ezo ziqulathe ngaphezu kwegrama ezintathu ukuya ezintlanu zefiber.

iswekile

• Ezinye iiprotheyini zeprotheyini zineswekile eninzi njengeelekese.
• Ezinye zineegram ezingama-30 zeswekile eyongeziweyo.
• Isixa esifanelekileyo simalunga neegram ezintlanu okanye ngaphantsi.
• Izimuncumuncu ezenziweyo ezifana ne-erythritol, i-sorbitol, kunye ne-maltitol azikho iinketho ezingcono njengoko zinokubangela ukudumba kunye negesi.

Kunconywa ukusebenzisana nesondlo sokutya ukufumana olona hlobo lusebenzayo ukwenzela ukuba lufakwe kwisidlo somntu ngamnye ukufezekisa nokugcina iinjongo zempilo.

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Izondlo ezisisiseko

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Ucaphulo

ULonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Iprotheyini kuBomi: Uphononongo lweProtein eFanelekileyo, iMithombo yeZitya eziZinzileyo kunye neMpembelelo kwiSidlo kubantu abadala. Izondlo, 10(3), 360. doi.org/10.3390/nu10030360

Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). Iimfuno zeprotheyini zabasetyhini abakhulelweyo abanempilo ngexesha lokukhulelwa kwasekuqaleni nasemva kwexesha liphezulu kuneengcebiso zangoku. Umbhalo wesondlo, i-145 (1), i-73-78. doi.org/10.3945/jn.114.198622

Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Iprotheyini: Isondlo ekugxilwe kuso. I-physiology esetyenzisiweyo, isondlo, kunye ne-metabolism = I-Physiologie appliquee, isondlo kunye ne-metabolism, i-40 (8), i-755-761. doi.org/10.1139/apnm-2014-0530

Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Ukutya okuneprotheyini eninzi kuyingozi kwimpilo yezintso: ukukhulula i-taboo. I-Nephrology, i-dialysis, i-transplantation : ukupapashwa ngokusemthethweni kwe-European Dialysis kunye ne-Transplant Association - i-European Renal Association, i-35 (1), i-1-4. doi.org/10.1093/ndt/gfz216

Schoenfeld, BJ, & Aragon, AA (2018). Ingakanani iprotheyini enokusebenzisa umzimba kwisidlo esinye ukwakha izihlunu? Iimpembelelo zokusasazwa kweprotheyini yemihla ngemihla. Ijenali ye-International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1