Kubantu abazama ukwenza uhlengahlengiso lwendlela yokuphila esempilweni, ngaba ukongeza iiprotheyini kwiiprotheyini zokutya kwabo kunokunceda ukufikelela kwiinjongo zempilo?
Contents
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.
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:
Imithombo etyebileyo yeprotheyini yokutya ibandakanya:
Imithombo yezityalo ibandakanya:
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)
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:
Kunconywa ukusebenzisana nesondlo sokutya ukufumana olona hlobo lusebenzayo ukwenzela ukuba lufakwe kwisidlo somntu ngamnye ukufezekisa nokugcina iinjongo zempilo.
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
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ungazikhetha njani iiBha zeProtheyini eziLungileyo"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
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Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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