Amafutha kunye ne-carbs bobabini banesabelo sabo esilungileyo sabathandi, kodwa iprotheni isoloko ifumana ushicilelo olulungileyo. Kulula ukubona ukuba kutheni: Iprotheyini sisondlo esiyimfuneko kumathambo awomeleleyo, izihlunu, ulusu kunye nawo onke amanye amalungu omzimba, kwaye inoxanduva lwamawaka eempendulo zeekhemikhali ezahlukeneyo ukuqinisekisa ukuba umzimba wakho usebenza ngokugqibeleleyo. Kodwa oko akuthethi ukuba ngaphezulu rhoqo ngcono.
Nangona into yokuba Iziko leSizwe leNzululwazi, ubuNjineli kunye noNyango icebisa ukutya phakathi kwe-10 kunye ne-35 yeepesenti zeekhalori zemihla ngemihla kwiprotheni (elingana ne-50 grams ukuya kwi-175 grams), abantu badla ngokutya ukutya okuneprotheyini ephezulu ngethemba lokunciphisa umzimba okanye ukunyusa. Uphononongo luka-2022 olupapashwe kwi Ijenali yeCachexia, iSarcopenia kunye neMuscle ifumene ukuba akukho nzuzo yokutya iprotheyini eninzi kunokuba iphakanyisiwe njengoko ukusetyenziswa okwandisiweyo kwakungekho ukuphuculwa okuphawulekayo ekusebenzeni kwezemidlalo-kwakhokelela kuphela ekuzuzeni okuncinci kwemisipha kubantu abadala abanempilo abaye babandakanyeka ekuqeqesheni ukuxhathisa.
Ngapha koko, ukutya iprotheyini eninzi kakhulu kuya kwenza umonakalo omkhulu kunokulunga kubantu abasempilweni, kuhlala kukubeka esichengeni ngeendleko zefayibha, iicarbohydrates okanye ezinye izondlo eziyimfuneko. Ukutya iiprotheyini ezininzi ixesha elide kunokubeka umthwalo kwizintso, isibindi kunye namathambo, kunye nokunyusa umngcipheko wesifo senhliziyo kunye nomhlaza.
Nazi iimpawu ezimbalwa eziphambili zokulumkisa ukuba unokuba upakisha iiprotheyini ezininzi kusuku lwakho.
Imithombo yeProtein yeVegan eyi-101. Usoloko Uchama
Ukuba uziva ngathi usoloko uchama, oko kunokubangelwa kukutya iiprotheyini ezininzi. Izintso zethu zinokusebenza kuphela kwiprotheyini eninzi ngexesha elinye, ngoko ke inkunkuma evela kwiprotheyini eyaphukileyo inokwakheka.
Kuphononongo luka-2020 olupapashwe kwi Izondlo , abaphandi baye bafumanisa ukuba abo bamkela isityalo-based kunye nokutya okuncinci kweprotheyini yobisi kwakunomngcipheko omncinci wokuphuhlisa amatye ezintso kunabo badla inyama ephezulu, iprotheni esekelwe kwizilwanyana kunye nokutya okuphantsi kwe-calcium. Le nto inokuchazwa ngokunyuka kwemveliso ye-uric acid kwabo batya ukutya okuneprotheyini ephezulu yezilwanyana, okukhokelela kumngcipheko omkhulu wokuphuhlisa amatye ezintso.
Ngokophononongo luka-2019 kwi inephrology , inkunkuma eninzi eyakhayo ekutyeni iprotein eninzi nayo idala indawo eneasidi eninzi, ikwenza ube nomnqweno wokuchama ngalo lonke ixesha. Ukonyuka kwemveliso yeasidi ngokuhamba kwexesha kunokubangela iingxaki emathanjeni nasesibindini.
2. Uziva ngathi ukwiFunk
Ukutya okuneprotheyini ephezulu kunokukunceda ukuba wenze ithowuni ehlotyeni okanye usondele kubunzima bomgomo wakho, kodwa ngaba unokuba negalelo kumoya wakho oluhlaza? Mhlawumbi, ngakumbi ukuba umlinganiselo wakho weprotein-to-carb ungekho kwisiseko.
Uphononongo luka-2018 oluvela Indlela yokuphila yeGenomics ifunyenwe iprotheni ephezulu, ukutya okunamafutha aphantsi kunokunyusa umngcipheko wokudakumba kubantu abadala abanempilo. Uphononongo luka-2020 kwi Ijenali yeYunivesithi yaseQom yeNzululwazi yezoNyango Ikwaveze ukuba ukutya okune-carb ephantsi kunokunxulunyaniswa noxinzelelo, uxinzelelo kunye noxinzelelo. Ezi ziphumo ziyavumelana nethiyori yokuba iicarbohydrates zinoxanduva lokukhupha i-serotonin-ihomoni 'yokuziva ulungile' yomzimba wakho, ngoko ke ukutya umlinganiselo ophakathi weekhabhohayisthi kunokunciphisa umngcipheko wokuxhalaba kunye nokudakumba.
Nangona kunjalo, le ndawo yophando isaqhuba njengoko kukho iziphumo eziphikisanayo, ezifana nophononongo luka-2021 oluvela. Uphononongo lweZondlo ebonisa ukuba i-carb ephantsi, iprotheni ephakathi kunye nokutya okunamafutha amaninzi kwakungenayo impembelelo kwimoya yabantu abangenaxinzelelo. Nangona kunjalo, gxininisa ekutyeni iinxalenye ezilinganayo ze-carbs, iiprotheyini kunye namafutha ngokulandela i-USDA MyPlate .
Izizathu ezi-6 zokuba utye iiCarbs3. Uyaqhinwa
Ukutya okuneeprotheyini eziphezulu zihlala ziphantsi kwi-fiber, ngakumbi xa imithombo yakho yeprotheyini iyimveliso yezilwanyana-enokuthi iphazamise inkqubo yakho yokugaya. Ifayibha inceda ukuhambisa yonke into ecaleni kwamathumbu akho, kwaye inokufumaneka kuphela kukutya okusekelwe kwizityalo, kubandakanywa ukutya okuziinkozo, iimbotyi, imifuno, iziqhamo, amandongomane kunye nembewu.
Cinga ngokuxuba iprotein yakho yokutya kunye nokutya okuhambisa zombini ifayibha kunye neprotheyini, efana neenkozo ezipheleleyo, iimbotyi okanye tempeh, ezinokwenza impembelelo enkulu. Ungazama kwakhona ukwandisa ukutya kwakho kweziqhamo kunye nemifuno ukufumana iindlela ezininzi zeenzuzo zempilo kunokuba ufumane rhoqo kwakhona-cinga ukukhusela umzimba wakho kwizifo ezingapheliyo kunye nokuzuza ubunzima, kunye ukugcina amathumbu akho esempilweni , ukubalula nje ezimbalwa.
Isicwangciso seSidlo seentsuku ezi-3 sokukunceda ukuba uphume4. Ubunzima Bakho Bukhasa Buyela Pha
Ukutya okuneprotheyini ephezulu badla ngokunconywa ngokunceda abantu ukuba balahle ubungakanani belokhwe okanye ezimbini kwisithuba nje esingangeveki—kodwa imiphumo ehlala ixesha elide ayinqweneleki kangako. Ukulandela ukutya okuneprotheyini eninzi kudla ngokuthetha ukutya i-carbs ezimbalwa kakhulu, ezingagcinekiyo kuninzi lwethu ekuhambeni kwexesha. Oku kunokukhokelela ekunqweneleni kokutya kunye namandla amancinci ukuze ufumane umsebenzi wakho wasekuseni kwaye unokukwenza ukuba uphinde ufumane ubunzima obusebenza nzima ukuze ulahlekelwe.
USandra Aamodt, Ph.D., yingcali ngemithambo-luvo echithe iminyaka ifunda ikhonkco lobunzima bobuchopho. Yena uxelelwe Isitalato sasemini saseTokyo , 'Musa ukwenza nantoni na ukuze unciphise umzimba ongazimiselanga kuyenza ngonaphakade.' Oku kungenxa yokuba ingqondo yakho ngokuqinisekileyo inokuhlengahlengisa indlela yokuziphatha xa ulahlekelwe bubunzima, kodwa ifuna ukuba uqhubeke nemizamo yakho yokuyigcina. Ukukhetha ukutya okunciphisayo-njenge-keto-kusenokungabi yinto engcono yokubheja kwimpilo yexesha elide.
Izinto ezi-8 ezoyikisayo ezinokuthi zenzeke kuMzimba wakho xa ungatyi ukutya5. Udiniwe ngalo lonke ixesha
Nokuba ungumntu ofumana ezo yure zinqwenelekayo zokulala ubusuku ngabunye, ukutya iiprotheyini ezininzi kunokuwushiya umzimba wakho udiniwe ngenxa yezizathu ezininzi. Okokuqala, ngoku siyazi ukuba ukusetyenziswa ngokugqithiseleyo kunokuphazamisa izintso zakho, isibindi kunye namathambo-okubangela ukuba basebenze ixesha elingaphezulu. Kwakhona, ukutya iicarbs ezimbalwa kakhulu inokuchaphazela ubuchopho bethu, isithintele ekubeni sibukhali, sigxininise kwaye sibe namandla ngosuku ngalunye.
Ekubeni i-carbs ingowona mthombo wamandla wengqondo yakho, mhlawumbi uyafuna ukwandisa ukutya kwakho kwabasempilweni , njengokutya okuziinkozo, iziqhamo kunye nemifuno, ukuze ubuyele kokona kulungileyo. Ayikukunceda nje oku ukuba ubuyise amandla akho, kodwa uya kufumana iivithamini ezininzi, iiminerali kunye nefiber ekufuneka umzimba wakho ube sempilweni kwaye wonwabe jikelele.
6. Uphefumle kakubi
Ukuba wena okanye umntu omaziyo uye wazama ukutya kwe-keto, mhlawumbi uvile ngegama elithi 'keto breath.' Oku kwenzeka xa ugxininise ngakumbi ekutyeni iiprotheyini kunye namafutha endaweni ye-carbs enempilo: umzimba wakho kufuneka ulungelelanise kwaye uvelise ii-ketones ezinuka kakubi, njenge-acetone (ewe, isithako kwi-nail polish remover!)
Ukuzama ukufumana indlela elungeleleneyo ngakumbi yokusetyenziswa kwe-macronutrient kuya kunceda umzimba wakho ukuba uvuke kwaye usebenze kwi-carbs kwakhona kwaye ufumane umoya wakho umnandi kwaye umtsha kwakhona. Zama ukutshintsha imithombo emininzi yeprotheyini yezilwanyana kwiinguqulelo zezityalo, ezifana neenkozo neembotyi. Usenako ukugcina iprotein yakho ithatha kwinqanaba eliphezulu leemfuno zakho zemihla ngemihla ngelixa unyusa ukutya kwakho kwe-carbs enempilo.
Umgca ongezantsi
Ukutya iiprotheyini ezininzi (kunye naluphi na uhlobo lwezondlo) kunokwenza ingozi ngakumbi kunokuba kulungele impilo yakho. Ukubandakanya inani elilinganiselweyo leprotheyini yonke imihla kunye nokuzonwabisa ngokutya okuhlukeneyo kwezityalo kunokuba luncedo ngakumbi kwixesha elide kunokugxila kwiinzuzo zexesha elifutshane. Bhrawuza ingqokelela yethu yeendlela zokupheka ezityebileyo ezineprotheyini ukuze ufumane izimvo kunye nenkuthazo ukuze ubandakanywe njengenxalenye yokutya kwakho okulungeleleneyo namhlanje!
