Ukuqhekeka kweSondlo seqanda: Umgangatho weprotheyini kwaye kutheni kubalulekile
Iqanda liyaziwa ngokubanzi njengendlu yamandla esondlo xa kuziwa kwiprotheni kunye nezinye izondlo ezininzi ezibalulekileyo! Enyanisweni, iqanda elinye elikhulu line-6g yeprotheyini, kunye neevithamini ezili-13 ezibalulekileyo kunye neeminerali. Yintoni abantu abambalwa abayaziyo kukuba amaqanda yenye yemithombo ephambili ye iprotheni ekumgangatho ophezulu iyafumaneka1. Kodwa sithetha ukuthini xa sisithi 'iprotein ekumgangatho ophezulu' kwaye kutheni ibalulekile nje?
Yintoni iprotein kwaye kutheni ibalulekile?
Iiprotheyini zezona zithintelo zokwakha zomzimba, ukulungisa izicubu kunye nokuvumela iiseli zethu ukuba zisebenze ngokufanelekileyo. Zibalulekile ekukhuleni kwezihlunu, zixhasa amajoni ethu omzimba, kwaye zinceda ukukhula komntwana.
UNjingalwazi, MD, DMSc Arne Astrup, ilungu le-International Egg Nutrition Centre's (IENC) IQela leeNgcali zeGlobal Egg Nutrition kunye noMlawuli weZiko lezeMpilo lezeMpilo, iNovo Nordisk Foundation eCopenhagen, ichaza indlela iprotheni enokunceda ngayo amaqela ahlukeneyo eminyaka: kubalulekile kubantwana abakhulayo, ukuxhasa ukukhula kwabo, kunye nabantu abadala kunye nabo bagulayo, njengoko inceda ukugcina amalungu abalulekileyo kunye nezicubu."
Iprotheyini iqulethe i-amino acids - kodwa ayisoloko idibanisa kunye nemilinganiselo. Umzimba usebenzisa malunga ne-21 amino acids ukwakha iiprotheni ezahlukeneyo. Ezisithoba kwezi azinakuveliswa ngumzimba kuphela, ngoko ke kufuneka zifunyenwe ngokutya - ezi zaziwa ngokuba iiamino acid ezifanelekileyo.
Iprotheyini inokufumaneka kuluhlu lokutya - ukusuka kwiimbotyi ukuya kwinyama yenkomo - kodwa uphawu yeprotheyini inokwahluka kakhulu ukusuka kwimithombo ukuya kwimithombo.
Sithetha ukuthini 'ngomgangatho weprotheyini' kwaye ivavanywa njani?
UNjingalwazi Astrup uyacacisa: “Umgangatho weprotini ubukhulu becala uxhomekeke ekubunjweni kweeamino acids ezahlukahlukeneyo ekutyeni, nasekufumaneni kwazo izinto eziphilayo ukuze zetyiswe zize zifunxeke.”
Umzekelo, amaqanda aneeasidi ezilithoba ezibalulekileyo ze-amino, azenza a iprotheni epheleleyo. Ngaphaya koko, umlinganiselo kunye nepateni apho ezi amino acid zifumaneka khona zizenza zihambelane ngokugqibeleleyo neemfuno zomzimba.
Iprotheyini emaqanda nayo iyagaywa kakhulu - umzimba unokufunxa kwaye usebenzise i-95% yawo!
Ezi zinto zimbini zithetha ukuba amaqanda yenye eyona mithombo yomgangatho ophezulu weprotheyini ekhoyo. Oosonzululwazi bade basebenzise amaqanda njengophawu lokuvavanya umgangatho weprotheyini kokunye ukutya2.
Ziziphi iingenelo zokusebenzisa iiprotheyini ezikumgangatho ophezulu?
Ngelixa iprotheyini kuko konke ukutya ibonelela ngezibonelelo zempilo, iphezulu umgangatho weprotheyini, kokukhona inokugaywa ngokulula kwaye iqhutywe ngumzimba.3. Oku kuthetha ukuba umzimba wakho unokuvuna izibonelelo ezingakumbi kuyo yonke into oyilumayo.
UNjingalwazi Astrup uchaza ukuba isixa esaneleyo seprotein ekumgangatho ophezulu siyimfuneko kwimpilo entle: “Ixhasa amathambo aqinileyo, izihlunu, namalungu abalulekileyo, kunye nokuveliswa kwamahomoni kunye nokukhusela izifo, kuquka ukusabela komzimba kwizifo.
“Iprotein ikwanceda ukugcina ubunzima bomzimba obusempilweni ngenxa yefuthe labo lokuhlutha. Ukudityaniswa kweeprotheyini kunye neefayibha zokutya kukwenza uzive ugcwele ixesha elide, nto leyo enceda ukuthintela ukutyeba nokutyeba ngokugqithiseleyo.”
Siyiqhekezile
Besisoloko siwathanda amaqanda ngenxa yencasa emnandi kunye nokuguquguquka kwawo… kwaye ngoku sinesinye isizathu esimangalisayo! Akunjalo kuphela amaqanda apakishwe ngeprotheni, kodwa iprotheyini equlethwe ngumgangatho ophezulu - ukugaywa ngokulula kunye nokubunjwa okufanelekileyo kwazo zonke ezilithoba ezibalulekileyo ze-amino acids.
UNjingalwazi Astrup uqukumbela ngelithi: “Amaqanda anesiqulatho esiphezulu seprotein ekumgangatho ophezulu, egqwesileyo ukuba isetyenziswe ngabantu kwaye kulula ukuyidibanisa kuzo zontathu izidlo zemihla ngemihla.”
Ngexesha elizayo xa ucinga ukuba yeyiphi imithombo yeprotheyini onokuthi uyifake kwisidlo sakho, khumbula ukuba akukhona nje malunga nobuninzi, kodwa umgangatho kakhulu!
Ucaphulo
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Khuphela izixhobo zeshishini (Spanish)Malunga noNjingalwazi Arne Astrup
Unjingalwazi u-Arne Astrup ulilungu leZiko leZondliwa kwamaqanda laMazwe ngaMazwe (IENC) Iqela Leengcali zeSondlo seZwe kunye noMlawuli weZiko lezeMpilo lezeMpilo, iNovo Nordisk Foundation, eCopenhagen. Uneminyaka engaphezu kwe-30 yamava kuphando lweklinikhi kwaye ugxininise kakhulu uphando lwakhe malunga nokulawulwa kokutya, ukuthintela kunye nokunyangwa kokukhuluphala, uhlobo lwe-2 yeswekile, isifo senhliziyo, kunye nezifo apho ukondla kunye nokusebenza komzimba kudlala indima. Ngo-2018 uNjingalwazi Astrup waqanjwa kuluhlu lukaClarivate (wewebhu yeSayensi) lwabona baphandi bakhankanyiweyo kwihlabathi.
Dibana nabanye kwiQela lethu leNgcali