Ukudla Okunomsoco Kweqanda: Ikhwalithi yamaprotheni nokuthi kungani kubalulekile
Iqanda laziwa kabanzi ukuthi liwukudla okunomsoco uma kuziwa kumaprotheni nezinye imisoco eminingi ebalulekile! Eqinisweni, iqanda elilodwa elikhulu liqukethe u-6g wamaprotheni, kanye namavithamini namaminerali abalulekile angu-13. Lokho abantu abambalwa abakwaziyo ukuthi amaqanda angenye yemithombo eyinhloko ye amaprotheni ekhwalithi ephezulu kakhulu kuyatholakala1. Kodwa sisuke sisho ukuthini uma sithi 'amaprotheni asezingeni eliphezulu' futhi kungani kubalulekile?
Yini amaprotheni futhi kungani ibalulekile?
Amaprotheni ayizingqimba eziyinhloko zokwakha zomzimba, alungisa izicubu futhi avumele amangqamuzana ethu ukuthi asebenze kahle. Zibalulekile ekukhuleni kwemisipha, zisekela amasosha ethu omzimba, futhi zisiza ukukhula kwengane.
USolwazi, MD, DMSc Arne Astrup, ilungu le-International Egg Nutrition Centre's (IENC) Global Egg Nutrition Expert Group kanye noMqondisi we-Healthy Weight Center, i-Novo Nordisk Foundation e-Copenhagen, uchaza ukuthi amaprotheni angazuzisa kanjani amaqembu eminyaka yobudala: kubalulekile ezinganeni ezikhulayo, ukuze zisekele ukukhula kwazo, nabantu asebekhulile nalabo abaphethwe ukugula, njengoba kusiza ukugcina izitho nezicubu ezibalulekile.”
Amaprotheni aqukethe ama-amino acid - kodwa hhayi njalo inhlanganisela efanayo nezilinganiso. Umzimba usebenzisa cishe ama-amino acid angama-21 ukwakha amaprotheni ahlukene. Eziyisishiyagalolunye zalezi azikwazi ukukhiqizwa ngumzimba wodwa, ngakho-ke kufanele zitholwe ngokudla - lezi zaziwa ngokuthi ama-amino acid abalulekile.
Amaprotheni angatholakala ohlwini lokudla - kusukela kubhontshisi kuya kweyenkomo - kodwa izinga amaprotheni angahluka kakhulu kusuka emthonjeni kuya emthonjeni.
Sisho ukuthini ngokuthi 'ikhwalithi yamaprotheni' futhi ihlolwa kanjani?
UProfesa Astrup uyachaza: “Izinga lamaprotheni ngokuyinhloko lincike ekwakhekeni kwama-amino acid ahlukahlukene ekudleni, kanye nokutholakala kwawo kwe-bioavailability okugaywe futhi amunce.”
Isibonelo, amaqanda aqukethe wonke ama-amino acid ayisishiyagalolunye, okuwenza abe a amaprotheni aphelele. Ngaphezu kwalokho, isilinganiso kanye nephethini okutholakala ngayo la ma-amino acid iwenza afanelane kahle nezidingo zomzimba.
Amaprotheni emaqanda nawo agayeka kakhulu - umzimba ungamunca futhi usebenzise u-95% wawo!
Lezi zici ezimbili zisho ukuthi amaqanda ayingxenye eyodwa imithombo engcono kakhulu yamaprotheni ekhwalithi ephezulu etholakalayo. Ososayensi baze basebenzise amaqanda njengophawu lokuhlola ikhwalithi yamaprotheni kokunye ukudla2.
Yiziphi izinzuzo zokudla amaprotheni ekhwalithi ephezulu?
Nakuba amaprotheni kukho konke ukudla anikeza izinzuzo zezempilo, izinga eliphezulu leprotheyini, yilapho lingagayeka kalula futhi licutshungulwe ngumzimba.3. Lokhu kusho ukuthi umzimba wakho ungathola izinzuzo ezengeziwe kukho konke ukulunywa okudlayo.
UProfesa Astrup uchaza ukuthi inani elanele leprotheyini esezingeni eliphakeme libalulekile empilweni enhle: “Lisekela amathambo aqinile, imisipha, nezitho ezibalulekile, kanye nokukhiqizwa kwama-hormone nokuzivikela kwezifo, kuhlanganise nokusabela komzimba ezifweni.
“Amaprotheni nawo ayasiza ukugcina isisindo somzimba sinempilo ngenxa yomphumela wawo wokusutha. Inhlanganisela yamaprotheni nemicu yokudla ikwenza uzizwe ugcwele isikhathi eside, okusiza ekuvimbeleni ukukhuluphala nokukhuluphala ngokweqile.”
Siyiqhekezile
Besilokhu siwathanda amaqanda ngenxa yokunambitheka kwawo okumnandi kanye nokuguquguquka kwawo… futhi manje sinesinye isizathu esimangalisayo! Akuwona nje amaqanda agcwele amaprotheni, kodwa iphrotheni equkethe ikhwalithi ephezulu - igayeka kalula ngokwakheka okufanele kwawo wonke ama-amino acid ayisishiyagalolunye abalulekile.
“Amaqanda anokuqukethwe okuphezulu kwamaprotheni eqophelo eliphezulu,” kuphetha uProfessor Astrup, “okungcono kakhulu ukudliwa abantu futhi kube lula ukukuhlanganisa kukho konke ukudla okuthathu kwansuku zonke.”
Ngokuzayo uma ubheka ukuthi yimiphi imithombo yamaprotheni okufanele uyifake ekudleni kwakho, khumbula ukuthi akukhona nje ubuningi, kodwa izinga futhi!
Okubhekwayo
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Landa ikhithi yamathuluzi embonini (isi-Spanish)Mayelana noSolwazi Arne Astrup
USolwazi Arne Astrup uyilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye noMqondisi we-Healthy Weight Center, i-Novo Nordisk Foundation, e-Copenhagen. Unolwazi lweminyaka engaphezu kwengu-30 ocwaningweni lomtholampilo futhi ugxile kakhulu ocwaningweni lwakhe ekulawuleni ukudla, ukuvimbela nokwelashwa kokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nemithambo yegazi, kanye nezifo lapho ukudla okunomsoco nokusebenza komzimba kudlala indima. Ngo-2018 uSolwazi Astrup waqanjwa ohlwini lukaClarivate (Web of Science) lwabacwaningi abacashunwe kakhulu emhlabeni.
Hlangana nabanye beQembu lethu Lochwepheshe