Ukudla Kweqanda Eliqhekezayo: Uphethiloli oneqanda lamaqanda wemigomo yakho yokufaneleka
Noma ngabe imidlalo yobungcweti, ukuqina komuntu siqu noma umsebenzi wokungcebeleka, kubalulekile kukho abantu babo bonke ubudala ukuze baqinisekise ukuthi bayayithola ukudla okulungile ngaphambi nangemva kokuzivocavoca. Ukudla okwanele kwamavithamini, amaminerali namaprotheni kubalulekile ukukhula kwemisipha, ukukhuthazela kanye nempilo yonke. Ake sihlole ukuthi kungani amaqanda ayiphrotheni ephelele ukusiza ukuqinisa imigomo yakho yokufaneleka!
Kungani kubalulekile ukudla ukudla?
Njengokwelula, ukufudumala nokupholisa, ukuthola umsoco ofanele a isici esibalulekile sokuzivocavoca nokuqeqeshwa. Lokhu kuyiqiniso ikakhulukazi kulokho okudlayo NGEMVA kokujima, lapho ukufinyelela imisoco ebalulekile kungakusiza ukusheshisa ukululama kwakho futhi ukwakha amandla ngokushesha.
amaprotheni ingenye yemisoco ebaluleke kakhulu edingekayo ekudleni kwangemva kokujima. Iyadla amaprotheni aphezulu emva kokuzivocavoca kuzokusiza lungisa imisipha, uvuselele izitolo zamandla futhi ukhuthaze ukukhula kwezicubu ezintsha, okusho ukuthi uzobona imivuzo yokusebenza kanzima kwakho ngokushesha1-5.
Nakuba imisipha yakho ekugcineni izozilungisa ngokwayo, ucwaningo lubonisa ukuthi ukudla amaprotheni anele emahoreni amabili okuqeqeshwa kuzosiza umzimba wakhe kabusha futhi ukhule imisipha ngempumelelo nangempumelelo kakhudlwana6.
Lawa mazinga engeziwe amaprotheni angasebenza kakhulu ukuqeqeshwa ukumelana, njengokuphakamisa izinsimbi, i-International Society of Sports Nutrition incoma ngaphezu kuka-3g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba7. Kungenjalo, ngoba ukuzivocavoca okugxile ekukhuthazeleni, njengokugijima nokuhamba ngebhayisikili, beluleka u-1.4-2.0g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba7.
Ngaphezu kwalokho, ukuze uthole imiphumela engcono kakhulu, kunconywa ukuthi Amaprotheni - 20-40 g ngesidlo ngasinye isatshalaliswe ngokulinganayo usuku lonke, ngo izikhathi ezingaba ngu-3-4 amahora7, idliwe kanye nokudla okune-carbohydrate eningi noketshezi olufanele8.
“Ngemikhuba ekhulayo ekuthuthukisweni kokuqina komuntu kanye nokuqeqeshwa okusekelwe ejimini, kukhona ukwanda kwesidingo sokudla okunothe kwamaprotheni lokho kuyathengeka futhi kuyafinyeleleka,” kuchaza Andrew Joret, Usihlalo weBritish Egg Industry Council (BEIC) kanye nelunga le I-International Egg Nutrition Centre's (IENC) I-Global Egg Nutrition Expert Group.
Amandla amaprotheni eqanda
I-13 yezakhamzimba ezibalulekile, u-6g wamaprotheni, ama-calories angu-70 nje kanye no-5g wamafutha, iqanda elilodwa elikhulu linomzimba. iphrofayili yokudla okuhlukile lokho kulungele abasubathi bayo yonke iminyaka9! “Amaqanda angumsizi ophelele wokuzivocavoca,” kusho uMnu Joret, “Agcwele imisoco namaprotheni, aguquguquka ngendlela emangalisayo, futhi aphatheka kalula kubantu abasendleleni.”
Akukhona nje ukuthi amaqanda acebile ngamaprotheni, kodwa ukuthi amaprotheni aqukethe i- izinga eliphezulu kakhulu elitholakala ngokwemvelo10.
Izinga lamaprotheni ikakhulukazi lincike ekwakhekeni kwama-amino acid ahlukene ekudleni, kanye ne-bioavailability yawo okufanele igaywe futhi imunce. Ngokwesibonelo, amaqanda aqukethe wonke ama-amino acid ayisishiyagalolunye, ukuwenza 'amaprotheni aphelele'. Ngaphezu kwalokho, isilinganiso kanye nephethini lapho lawa ma-amino acid atholakala khona kuyawenza ukufanelana okuphelele kwezidingo zomzimba.
Amaprotheni emaqandeni nawo digestible kakhulu - umzimba ungamunca futhi usebenzise u-95% wawo! Ososayensi baze basebenzise amaqanda njengophawu lokuhlola ikhwalithi yamaprotheni kokunye ukudla11. Funda i-athikili yethu ngekhwalithi yamaprotheni ukuze uthole okwengeziwe.
The I-International Society of Sports Nutrition ukweluleka ukuthi abasubathi bakhethe yonke imithombo yokudla yamaprotheni, njengamaqanda, ukuze kukhuthazwe i-muscle protein synthesis (MPS)12, inqubo eyenzeka ngokwemvelo lapho amaprotheni akhiqizwa khona ukulungisa ukulimala kwemisipha okubangelwa ukuvivinya umzimba okukhulu. Baphinde baphikisa ngokuthi amaqanda angaba ifakwe kalula ekudleni usuku lonke njengoba “zingalungiswa ngokukhetha okuningi kokudla, kungaba ngesidlo sasekuseni, sasemini noma sakusihlwa12. "
Ungakhohlwa i-yolk
“Uma kukhulunywa iqanda elimhlophe vs isikhuphasha seqanda, abantu bavame ukucabanga ukuthi ukulahla i-yolk kuyoba inketho enempilo ngenxa yemibono eyiphutha mayelana i-cholesterol namafutha angenampilo. " kusho uMnumzane Joret, “Inkinga iwukuthi, lapho ulahla i-yolk, ulahla iningi lezakhi ezibalulekile kanye nengxenye yamaprotheni. ”
Ucwaningo lwakamuva luyakuqinisekisa lokho ukudla amaqanda njengengxenye yokudla okunempilo akunawo umthelela omkhulu ku-cholesterol yegazi, ngakho-ke akukhulisi ingozi yesifo senhliziyo kubantu abaningi.
Okwamanje, i amaprotheni eqandeni icishe ihlukaniswe ngokulinganayo phakathi kwe-yolk nokumhlophe, ngakho-ke kubalulekile ukukufaka kokubili ekudleni kwakho kwangemva kokujima. Eqinisweni, ucwaningo luyabonisa amaqanda aphelele avuselela ukukhula kwemisipha nokulungisa ngisho nangaphezu kokudla amaqanda amhlophe yedwa13.
Siyiqhephukile!
Imfihlo yokuthola amaprotheni ekhwalithi ephezulu ukusekela izinhloso zakho zokuzivocavoca ilula… iqanda elimangalisayo! “Iqiniso liwukuthi, awudingi isithasiselo esilandelayo esihamba phambili noma ukunyakazisa ukuze ufinyelele amaprotheni eqophelo eliphezulu atholakalayo – ungawathola eqandeni elithobekile lemvelo!” Kufingqa uMnu Joret.
“Kungakhathaliseki ukuthi ukusiphi isigaba ohambweni lwakho lokufaneleka, amaqanda angadlala indima ebalulekile ekukhuleni kwemisipha, ukuncipha kwesisindo kanye nempilo yonke!”
Okubhekwayo
2 I-VanDusseldorp TA, et al (2018)
4 U-Kreider RB, uCampbell B (2009)
8 Amaqanda Engonyama YaseBrithani
10 I-FAO
11 I-Institute of Medicine ye-National Academies
Thuthukisa amandla eqanda!
Ukukusiza ukhuthaze amandla omsoco weqanda, i-IEC isungule isethi yamathuluzi embonini elandekayo, okuhlanganisa nemiyalezo eyisihluthulelo, uhla lwesampula lokuthunyelwe ezinkundleni zokuxhumana, kanye nemifanekiso ehambisanayo ye-Instagram, Twitter kanye ne-Facebook.
Landa ikhithi yamathuluzi embonini (isi-Spanish)Mayelana no-Andrew Joret
U-Andrew ubesebenza embonini yamaqanda iminyaka engaphezu kwengama-35. Uyilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye noSihlalo weBritish Egg Industry Council (BEIC), kanye noMqondisi Wezobuchwepheshe Weqembu e-Noble Foods, elinye lamabhizinisi amaqanda ahamba phambili emhlabeni. Endimeni yakhe njengoSihlalo we-BEIC umele imboni yamaqanda e-UK kuwo wonke amazinga e-value chain kusukela ekuzaleni kuya ekucutshungulweni nasekukhangiseni, ngaphansi kwe-British Lion Scheme.