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Eyaziwa njenge 'bhloko yokwakha umzimba', iiproteni zezinye zezona zondlo zibalulekileyo ezifunekayo ebantwini ukugcina amanqanaba ezempilo. Iiproteni ikakhulu ziqukethe iiamino acid ezinceda ekukhuleni kweseli kunye nokulungiswa [1] .
Isazi ngezondlo uKarthika uthi, Amashumi amabini ahlukeneyo e-amino acid ayadityaniswa enze iprotein eneshumi elinanye eveliswa ngumzimba wethu kwaye ezinye ezisithoba zifuna ukufumaneka ekutyeni yiyo loo nto zithathwa njengeamino acid. Xa abantu bethetha ngeprotein, bahlala besebenzisa igama elibizwa ngokuba 'yiprotein epheleleyo'. Umthombo wokutya kuthiwa yiprotein epheleleyo xa iqulethe zonke ii-amino acid eziyimfuneko . '
Iiproteni zithatha ixesha elide ukuba zetyiswe emzimbeni xa kuthelekiswa nokunye ukutya, oko ke kubonelela ngemvakalelo yokugcwala kunye nokubuyela ekuncedeni ukunciphisa umzimba.
Kukho imbono ephosakeleyo yokuba kuphela yimithombo yezilwanyana enokubonelela ngeprotheni eyimfuneko efunekayo ebantwini [Mbini] [3] . Ngokuchasene noku, imithombo esekwe kwizityalo, ityiwa ngokudityaniswa okufanelekileyo kunye nokuhamba rhoqo, inokubonelela ngeeprotheyini ezininzi njengemithombo yezilwanyana [4] . Ezi ntlobo zimbini zeeprotheyini zetyiswa ngokwahlukileyo emzimbeni wethu. Kulula ukufumana idosi yemihla ngemihla yeeprotheyini kwimithombo yemifuno okoko ukhetha uhlobo olufanelekileyo lwemifuno okanye umthombo wevegan [5] .
Kule nqaku, siza kukuzisa ezinye zeyona mithombo mihle kwaye ifumaneke ngokulula yeprotein esekwe kwizityalo, enomdla we-vegan nayo. Makhe sijonge.
1. USeitan
I-Seitan kukutya kwezityalo (okwenziwe nge-hydrated gluten kwingqolowa) enokusetyenziselwa ukubambela iimveliso zokutya ezingezozamifuno kwaye ipakishwe nge protein [6] . Inika ngaphezulu kweepesenti zeepesenti ze-25 kwinto enye kwaye ingumthombo olungileyo weprotein yezityalo yokwakha izihlunu [7] .
Iiproteni nge-100 g = 75 g (ingahluka ngokusekelwe kumenzi).
2. Iimbotyi zesoya
Iimbotyi zesoya ezimdaka yenye yezona zinto zibalaseleyo nezisempilweni zeeprotein ezisekwe kwizityalo [8] . Ngelixa iimbotyi zesoya zihlala ziphantsi kwi-amino acid methionine, zisathathwa njengeprotein epheleleyo. Kungenxa yesi sizathu, iimveliso ezininzi zenziwe kwiimbotyi zesoya, ezinje nge-tofu, ubisi lwe-soy, i-edamame njl. [9] .
Iiprotheni nge-100 g = 36 g.
3. Imbewu yeHemp
Ezi mbewu zincinci ziphezulu kumxholo weeproteni kwaye ziqulathe amafutha asempilweni kunye neeminerali, ezondla umzimba ngaphakathi [10] . Umxholo wevithamini E kwezi mbewu zinamandla ukongeza ukukhanya okukuko kubume [Shumi elinanye] . Imbewu ye-hemp isetyenziswa kwizidlo ezahlukeneyo zokutya imifuno ezinje ngeeprotein bar, i-smoothies kunye nezinto ezibhakiweyo.
Iiproteni nge-100 g = 31.56 g.
4. Amandongomane
Amandongomane ngomnye wemithombo efanelekileyo yeprotini esekwe kwizityalo [12] . Isempilweni kwaye iphezulu kwiivithamini ezahlukeneyo, iiminerali, kunye nemixube yezityalo, amandongomane anokutyiwa eluhlaza (emva kokuntywila emanzini), othosiweyo okanye owosiweyo.
Iiproteni nge-100 g = 26 g.
5. Ibhotolo yamandongomane
Iipuni ezimbini zebhotolo yamandongomane zibonelela malunga ne-8 g yeeprotein [13] . Umthombo ophezulu weprotheni, ibhotolo yamandongomane inokongezwa kwiiprotein shakes okanye i-smoothies kwabo bangayisebenzisiyo njengoko injalo. Nangona kunjalo, lumka kukutya kakhulu ibhotolo yamandongomane, kuba ikwindawo enobunzima kakhulu kwaye kungoko usenokwandisa isinqe sakho ukuba utye izixa ezikhulu [14] .
Iiprotheni nge-100 g = 25 g.
6. Iamangile
Ayisiyiyo kuphela ifayibha yokutya okuphezulu, kodwa ikwindawo entle etyebile ngeprotein yabantu abatya inyama [Shumi elinantlanu] . Oku kutya kunempilo kufanelekile ukukutya emva kokuba kufakwe emanzini. Iialmonds ziqulathe amafutha amaninzi asempilweni, i-magnesium kunye ne-vitamin E, enokunceda ukukhuthaza impilo yakho [16] .
Iiproteni nge-100 g = 21.15 g.
7. Imbewu kajongilanga
Le mbewu imnandi kwaye isempilweni ingumthombo olungileyo weprotein, enokukunceda ukuphucula impilo yakho iyonke. Imbewu kajongilanga ityebile kwi-linoleic acid, i-polyunsaturated fat kunye ne-vitamin E [17] . Ungayisebenzisa iluhlaza okanye uyixube kwikomityi yamanzi, yishiye imizuzu eli-15 kwaye uyisele izibonelelo.
Iiproteni nge-100 g = 21 g.
8. Iphaneli
Rhoqo xa kuthelekiswa netofu, le mveliso yobisi ingumthombo olungileyo weprotheni. I-paneer isebenza ekugcineni izihlunu zomelele kwaye ikwanceda ukugcina inqanaba lokucolwa komzimba liphezulu [18] . Ukusetyenziswa kwepaneli kabini ngeveki kukulungele. Qiniseka ukuba uyisebenzisa ngobuninzi njengoko ipaneli inenqaku elinamanqatha aphezulu [19] .
Iiprotheni nge-100 g = 19.1 g.
9. Iichickpeas
Ichickpeas, ekwabizwa ngokuba yiChanna, kokunye ukutya okutyiwa imifuno okunotyebileyo kwiiproteni [Amashumi amabini] . Kuza nefayibha ephezulu kunye nomxholo wekhalori ephantsi, eziziindaba ezimnandi kubo bonke abantu abazi impilo ngaphandle. Yiba yinto edumileyo 'Channa Batura' (mhlawumbi thabatha ibatura) okanye ubumnandi baseMeditera, 'iHummus', amantshontsho ngokuqinisekileyo kufanelekile ukuba yinxalenye yokutya kwakho kwemihla ngemihla [amashumi amabini ananye] .
Iiproteni nge-100 g = 19 g.
10. Imbewu yeChia
Imbewu yeChia ingumthombo olungileyo weprotheni kwaye ziqulathe zonke i-amino acid ezilithoba kwaye yiyo loo nto zithathwa njengeprotein epheleleyo [22] . Ngapha koko, ifayibha kunye nomxholo wamafutha wale mbewu uzenza zilungele ukugcina ugcwele ixesha elide, nokuba utya nje icephe elixutywe nesiriyeli sakho sakusasa okanye i-smoothie yakho yemihla ngemihla [2. 3] .
Phawula : Imbewu ye-Chia i-hygroscopic kwindalo. Oko kukuthi, bathatha amanzi kwaye baba ziiglobules ezinkulu zejelatin. Ke qiniseka ukuba awuyityi into eyomileyo kwaye uyihlambe ngamanzi njengoko izakwenza ibhloko kwindawo yakho, eya kufuna ungenelelo lwe-endoscopic ukuze isuswe.
Iiprotheni nge-100 g = 17 g.
11. Irayisi yasendle
Irayisi yasendle inceda ukukhulisa amajoni akho omzimba kunye nezinto ezincedisayo kwinkqubo yokwetyisa. Irayisi yasendle ikwaqinisa nethambo ngenxa yobuninzi beeminerali eziqulethwe kuyo [24] . Umthombo olungileyo weprotein, irayisi yasendle ayihluthwanga kwi-bran yayo, inyusa umxholo wefayibha [25] .
Iiprotheni nge-100 g = 15 g.
12. Isiqinisekiso
Ikwabizwa ngokuba yi-rajgira kwiindawo ezininzi zase-India, i-amaranth yenye yezona zinto zindala zokutya eMhlabeni. Ngaphandle kokuba i-gluten-free ngokupheleleyo, le ngqolowa igcwele iiprotheni, kubandakanya i-amino acid lysine ebalulekileyo, ehlala ilahlekile kuninzi lokutya [26] [27] . Ezinye zezinye izondlo ezibalulekileyo kwi-amaranth yicalcium kunye nentsimbi [28] .
Iiproteni nge-100 g = 13.56 g.
13. I-Buckwheat
Ikwabizwa ngokuba yi-kuttu ka atta ngesi-Hindi, i-buckwheat sisikhwebu sokutya esingena-gluten esityebileyo kwi-protein, i-fiber kunye ne-magnesium [29] . Ukutya i-buckwheat kunokunceda ukukhuthaza impilo yentliziyo kunye nokulawula amanqanaba eswekile yegazi [30] .
Iiproteni nge-100 g = 13.25 g.
14. Iimbotyi eziMnyama
Iimbotyi ezimnyama zinokusetyenziswa kwiindlela ezahlukeneyo zokupheka zemifuno ukwenza ukutya kwakho kube yityebile. Kunye neeproteni, iimbotyi ezimnyama zinee-antioxidants ezibalulekileyo ekulawuleni impilo yakho [31] [32] . Yongeza kwiisaladi zakho okanye wenze ibhontshisi burrito, nokuba yeyiphi na indlela, imfuno yakho yeprotein yosuku iyakhathalelwa.
Iiproteni nge-100 g = 13 g.
15. I-Cottage Cheese
Umthombo ogqwesileyo weprotheni, i-cottage cheese inenzuzo kwimpilo yakho. Iphantsi kwiikhalori kwaye ipakishwe ngezakha mzimba ezinjengevithamini B, ikhalsiyam, iphosphorus kunye neselenium [33] .
Iiprotheni nge-100 g = 11 g.
16. Edamame
I-Edamame ziimbotyi zesoya ezivunwa kwangethuba kwaye zingumthombo otyebileyo weprotein [3. 4] [35] . Ezi mbotyi zincinci zihlala zibiliswa okanye zifuthwa ngepeki. Nje ukuba kuphekwe, bagcinwa ishell kwaye bakhonzwa kunye nezinye izitya eziphambili.
Iiprotheni nge-100 g = 11 g.
17. Amehlo amnyama
I-erty eyed erty iqulethe i-gram ye-10 yeeprotheyini ngekomityi kunye ne-frac14 indebe kwaye ikuncede ekugcwaliseni kwangoko. Ezi ziqulathe i-folate, i-thiamine kunye nefayibha eziyimfuneko kwinkqubo yokwetyisa esempilweni [36] .
Iiprotheni nge-100 g = 11 g.
18. Yoghurt yesiGrike
I-Greek Yoghurt ngomnye umthombo olungileyo weprotheni. Ipakishwe yiprotein kwaye ilayishwe ngezinongo ezahlukeneyo, iyogathi yamaGrike inokukunceda uzive ugcwele ixesha elide [37] . Ukuyisebenzisa ngesixa esiqhelekileyo kodwa esilawulwayo kunokunceda ukubonelela ngesixa esifunekayo seprotein.
Iiproteni nge-100 g = 10 g.
19. Iilensi
Owona mthombo mhle weeprotheyini kubantu abatya inyama, ikomityi enye yesuphu yeelentile ineeproteni ezininzi njengamaqanda ama-3 abilisiweyo [38] . Ngenxa yokuguquguquka, iilentile zinokongezwa kwizitya ezisukela kwisaladi ukuya kwisuphu ukuya kwiicurry. Ikwangumthombo wee-carbohydrate ezisempilweni, iilentile ziqulathe isixa esifanelekileyo see-antioxidants kunye nezinye izinto ezihlanganisiweyo zezityalo eziluncedo kwimpilo yakho iyonke [39] .
Iiprotheni nge-100 g = 9 g.
20. Iimbotyi zeLima
Ezi ziqulathe ubuninzi beeproteni, kwaye indebe enye ihambisa i-10 g yemacronutrient yokwakha izihlunu. Iimbotyi zeLima zikwanokugcwalisa ifayibha kunye ne-potassium efanelekileyo kwimpilo yentliziyo [40] .
Iiproteni nge-100 g = 8 g.
21. Tofu
I-Tofu, ekwabizwa ngokuba yi 'Bean curd' (kuba yenziwe ngembotyi yesoya) inika phantse i-15 ukuya kwi-20 yeeprotheyini kwisiqingatha sendebe. Zityebile kwi-polyunsaturated fatty acids, kubandakanya i-omega-3 fats, i-tofu kukutya okusempilweni okufuneka kufakwe kukutya kwakho kwemihla ngemihla [41] [42] .
Iiproteni nge-100 g = 8 g.
22. Iipeyisi eziluhlaza
I-ertyisi eziluhlaza zincinci iiprotein ezinokuphuma ezinokukunceda ukufezekisa iinjongo zakho zokutya zeprotein yosuku. Kunye neeproteni, ii-ertyisi eziluhlaza zikwacebile kwi-leucine (alpha-amino acid) kunye nezinye ii-amino acid eziyimfuneko kwimetabolism [43] [44] .
Iiprotheni nge-100 g = 5 g.
23. IQuinoa
Ngokungafaniyo nezinye iinkozo, iquinoa yahlukile kwindlela yayo, njengoko iza ne-8 yeeprotheyini kwikomityi nganye. Inika zonke i-amino acid ezilithoba ezinyanzelekileyo ekukhuleni nasekulungiseni umzimba kwaye yiyo loo nto ithathwa njengeprotein epheleleyo [Zine. Zintlanu] [46] .
Kwaye iquinoa iqulethe i-L-arginine, eyi-amino acid ebalulekileyo ekhuthaza ukukhula kwemisipha ngaphezulu kwemveliso yamafutha, kwaye ke ilungile ukonyusa imetabolism. Inqaku lebhonasi kukuba, linokuthathwa njengesidudu sakusasa okanye linokudityaniswa nemifuno ukwenza isaladi emnandi nesempilweni.
Iiprotheni nge-100 g = 4.4 g.
24. Kale
Le mifuno inamagqabi aluhlaza ifanelekile kwabo bakukutya okunciphisa umzimba [47] . Umxholo weprotheni okhoyo kwi-kale uyaziwa ukuba ungaphezulu kunoko kufunyanwa kwisipinatshi kunye nemifuno yemostadi [48] . Ikwangumthombo olungileyo wecalcium kwaye kungoko sisityalo esineprotein ephezulu ekufuneka kutyongwe ngabatyayo.
Iiprotheni nge-100 g = 4.3 g.
25. Amahlumelo aseBrussels
Ihlumelo laseBrussels, uhlobo lwemifuno enqatyisiweyo, ngowona mthombo weprotheni phakathi kokutya kwemifuno eluhlaza [49] . Ukufumana incasa efana nqwa neklabishi, ihlumelo laseBrussels linokubizwa ngokuba yipakethe yezempilo iyonke [Amashumi amahlanu] .
Iiproteni nge-100 g = 3.4 g.
26. Ndilubisi
Ukugqibelela kwisidlo se-vegan, ubisi lwe-soy lucebile ngeprotein kwaye inegalelo kwimfuno yemihla ngemihla yeprotheni [51] . Ubisi lweSoy lukwabonelela ngesixa esifanelekileyo se potassium esiluncedo kwimpilo yakho iyonke [52] .
Iiprotheni nge-100 g = 3.3 g.
27. Umbona
Umthombo oqinisekileyo weprotein, umbona unokongezwa kwisidlo sakho ukonwabela izibonelelo zeprotein. Nangona kunjalo, umxholo weprotheni ungahluka ngohlobo lwembona [53] . Ubilise, uwagcobe okanye uwaxovule anayo njengenxalenye yesidlo okanye njengokutya okulula.
Iiprotheni nge-100 g = 3.2 g (umbona waseMelika).
28. Amakhowa
Umthombo okumnandi kwaye usempilweni weprotheni, olu hlobo lwefungus longezo olukhulu ekutyeni kwakho. Banokungabikho umbala kodwa isondlo asiyonto incinci [54] . Ikomityi enye yamakhowa asikiweyo inokukunika malunga ne-3.9 g yeprotheni.
Iiprotheni nge-100 g = 3.1 g.
29. Isipinatshi
Umthombo olungileyo weprotein, isipinatshi sinomthamo omkhulu wentsimbi, ivithamin A kunye nevithamin K [55] . Ukongeza isipinatshi kwindlela otya ngayo kuya kunceda ekomelezeni amajoni akho omzimba, kunye nokukhuthaza ukusebenza kwengqondo okunempilo kunye namathambo asempilweni [56] .
Iiproteni nge-100 g = 2.9 g.
30. Brokholi
E-India, i-broccoli isenokungabikho qho kwizidlo, kodwa yenye yemifuno enomxholo olungileyo weprotheni kwaye ngokuqinisekileyo iyenzeka kwindawo yokutya kwaseIndiya kwezi ntsuku. Ikomityi ye-broccoli ine-2.5 gram yefayibha kunye neprotheni nganye. I-Brokholi ikwangumthombo obalaseleyo we-phytonutrients yokulwa nomhlaza kunye ne-vitamin C [57] .
Iiproteni nge-100 g = 2.8 g.
31. iGuava
Esinye sezona zixhobo zintle zeprotheyini, iguava ineprotein eninzi kunaso nasiphi na esinye isiqhamo [58] . Iziqhamo zibonelela ngezihlandlo ezine zemihla ngemihla yeVitamin C ngokusebenza kube kanye [59] kwaye inokunceda ukuphucula impilo yakho iyonke ngeendlela ezininzi.
Iiprotheni nge-100 g = 2.6 g.
32. Utyani
Idla ngokusetyenziswa njengenxalenye yesidlo sakusasa, i-oatmeal ngomnye umthombo weprotein equlathe amaxesha amathathu eprotein ekhoyo kwilayisi emdaka [60] . Kukwacetyiswa ukuba usebenzise i-oatmeal ngaphambi kokuzilolonga ukuze ugcine amandla akho phezulu kwaye eqhubeka.
Iiprotheni nge-100 g = 2.4 g.
33. Ipluni
Ukutya iiprimon kunokunceda ukugcwalisa ukunqongophala kweeproteni emzimbeni wakho ngenxa yexabiso elaneleyo lesondlo kwiziqhamo [61] . Iiprune zikwanceda ngokulinganayo kwimpilo yakho yethambo kunye noxinzelelo lwegazi [62] .
Iiprotheni nge-100 g = 2.2 g.
34. Iasparagus
Omnye wemithombo eluhlaza esempilweni yeprotein esekwe kwizityalo, iasparagus inefolothi esempilweni enentliziyo kunye ne-insulin yokuxhasa inkqubo yokugaya ukutya kunye nokuba namathumbu asempilweni. [63] .
Iiprotheni nge-100 g = 2.2 g.
35. Ukotapeya
Umthombo ococekileyo kwaye usempilweni weprotheni, iiavokhado zinokongezwa ekutyeni kwakho ukutya okuneprotein. Nangona ukuhanjiswa kwe-avocado kubonelela ngaphantsi kwe-gram enye yeprotheni, ukuyitya iyonke kunokuba luncedo kwimpilo yakho [64] .
Iiprotheni nge-100 g = 2 g.
36. Iitapile
Akukho okunye ukutya okunoluhlu lweetapile zethu esizithandayo. Ukusuka kwi-mashed ukuya kwi-abilayo, iitapile zipakishwe ngeeproteni kwaye azinamanqatha [65] .
Iiprotheni nge-100 g = 2 g.
37. Ijackfruit
Zityebile kwiiproteni, iJackfruit iqulethe isixa esikhulu sefayibha yokutya, ivithamin A, ivithamin C kunye nee-antioxidants ezininzi ezahlukeneyo [66] .
Iiprotheni nge-100 g = 1.72 g.
38. Ibhatata emnandi
Iindidi zeetapile, ibhatata iqulethe izondlo ezahlukeneyo ezinjengamanzi, ifayibha, imagniziyam, kunye nevithamini B6 esebenza njenge laxative yendalo [67] . Iitapile eziswiti ziqulathe i-sporamin, uhlobo lweeproteni ezizodwa ezingaphezulu kweepesenti ezingama-80 zazo zonke iiprotein.
Iiprotheni nge-100 g = 1.6 g.
39. I-Mulberry
Imulberries zizityalo eziswiti ezinconywa kakhulu ngenxa yencasa yazo eyahlukileyo kunye nokwakheka okumangalisayo kwezakhamzimba [68] . Iibholubheri zihlala zityiwa zomisiwe, ziyafana neerayisi ezomileyo kwaye zinomxholo olungileyo weprotheni, xa kuthelekiswa nolunye uhlobo lwamaqunube [69] .
Iiprotheni nge-100 g = 1.4 g.
40. IBlackberry
Omnye wemithombo efanelekileyo yeprotheni, amaqunube amnyama anezinga eliphezulu lee-antioxidants kunye nefayibha [70] . Izifundo ziye zaqinisekisa ukuba amaqunube amnyama sesinye sezona zinto zokutya zisempilweni kwaye zipakishwe ngezakha mzimba ezininzi eziluncedo kwimpilo yakho iyonke [71] .
Iiprotheni nge-100 g = 1.4 g.
41. Iapilkosi
Omnye umthombo omkhulu weprotein esekwe kwizityalo, iiapilkosi zilongezo olufanelekileyo ekudleni kwakho [72] . Ngaphandle kweprotein, iiapilkosi zityebile kakhulu ku-vitamin A no-C okhusela umzimba wakho kumonakalo omkhulu wasimahla [73] .
Iiprotheni nge-100 g = 1.4 g.
42. Inectarine
IiNectarines zipakishwe zizakhamzimba kunye nee-antioxidants kwaye yenye yemithombo elungileyo yeprotini kwiziqhamo [74] . Inani leprotein yeentlobo ezahlukeneyo kunye nokusebenzela ubungakanani kodwa hayi kakhulu.
Iiprotheni nge-100 g = 1.1 g.
43. Ibhanana
Umthombo olungileyo weprotein, iibhanana zilungile kwimpilo yakho iyonke [75] . Umthombo olula wexabiso elifunekayo lesi sondlo, iibhanana ziyanceda ekugcineni ubunzima obusempilweni kunye nasekuphuculeni ukugaya ukutya [76] .
Iiprotheni nge-100 g = 1.1 g.
44. Kiwi
Sisityebi kwi-vitamin C, potassium, phytochemicals kunye nezakha mzimba ezininzi, esi siqhamo sinenyama eluhlaza sinomxholo weprotheni elungileyo [77] .
Iiprotheni nge-100 g = 1.1 g.
Phawula : Uninzi lweziqhamo kunye nemifuno inikezela naphi na phakathi kwe-1-3 g yeprotheni nge-100 g. Nangona ayingowona mthombo weprotheyini 'ocebileyo', kubandakanya nokutya kwakho kunye nokunye ukutya okuneprotein kunokunceda ukubonelela ngexabiso elifunekayo leprotein, umzimba wakho uyafuna.
Iprotein esekwe kwizityalo vs Iprotein yezilwanyana
Ngaphambi kokuthelekisa ezi ndidi zimbini zemithombo yeeproteni, masazi ukuba zithini na iiprotein ezisekwe kwizilwanyana. Iimveliso zezilwanyana ezifana nenyama, amaqanda kunye nentlanzi zezinye zezona zinto zisemgangathweni ngokufumana iiprotein ezisisilwanyana [77] .
Iimveliso zezilwanyana ziiprotein ezipheleleyo, oko kukuthi, ziqulathe zonke iiamino acid. Umahluko phakathi kweeproteni zezilwanyana kunye nezityalo zilele kwinani leeamino acid ezikhoyo kuzo [78] . Nangona kunjalo, uninzi lweemveliso zezityalo lusilela kuyo nayiphi na enye okanye enye efunekayo i-amino acid, iyenza ingasebenzi kakuhle ekuboneleleni ngesondlo esipheleleyo seprotein.
Kukho umahluko wezimvo xa kusiziwa kwizibonelelo zeprotein esekwe kwizilwanyana nakwizityalo nabantu abachaza ukuba iiamino acid ezikhoyo kwizityalo-zincinci kangangokuba isiphumo asiyonto iluncedo [79] .
Oko kukuthi, ngelixa zombini uhlobo lwemithombo yeprotheni iluncedo, umntu kufuneka ahlala exuba iintlobo ezahlukeneyo zezondlo kwisondlo esipheleleyo.
Kwinqaku lokugqibela ...
Imithombo yeeproteni yemifuno inokuba zezinye iindlela ezizezinye kwimithombo yezilwanyana ukuba ikhethwe ngobulumko. Umyinge mhlawumbi ungaphantsi kancinci xa kuthelekiswa nenyama kodwa zibaluleke ngokulinganayo. Nangona kunjalo, xa kufikwa kwiprotein, ukutya kwemifuno kuya kusiba lulutho ngenxa yendlela echaphazela ngayo umzimba wethu ngomxholo wephytonutrient ukongeza kumxholo weprotheni [80] . Sukuxhomekeka kwinkuku kwaye uhlele ngalo lonke ixesha, xuba ukutya kwakho kunye nemifuno esempilweni.
Imibuzo ebuzwa rhoqo
Q. Abadla imifuno bayifumana njani iprotein eyaneleyo?
UKUYA. Ukutya ukutya okutyebileyo kwiiproteni, ezinje ngezi zikhankanywe apha ngasentla kunokunceda ukubonelela ngesixa esifunekayo seprotein kwindawo yokutya yemifuno okanye yevegan (thintela iimveliso zobisi).
Q. Abantu abatya inyama bangafumana njani i-150 yeeprotheyini ngosuku?
UKUYA. Ukutya ukutya okutyebileyo kwiiprotheyini ezinje ngeembotyi zesoya, iilentile, i-cottage cheese, iimbewu yamathanga njlnjl.
Q. Zingakanani iiprotein endizifunayo ngosuku?
UKUYA. I-DRI (ukuThengiswa kokuThengiswa kweDyari) yi-0.8 yeeprotheyini ngekhilogram yesisindo somzimba. Oko kukuthi, i-56 g ngosuku kumntu ohleliyo ophakathi kunye ne-46 g ngosuku kumfazi ophakathi ohleliyo.
Q. Ngaba ukungabikho kweprotheyini kunokukwenza udinwe?
UKUYA . Ewe. Ingabangela ubuthathaka kunye nokudinwa kunye nexesha, ukungabikho kweprotheyini kunokukwenza ulahlekelwe ngumzimba, okwenza ukuba unqande amandla akho, okwenza kube nzima ukugcina ibhalansi yakho, kwaye unciphise imetabolism yakho.
Q. Yeyiphi i-Dal engumthombo olungileyo weprotheni?
UKUYA. Moong ukusuka
Q. Mangaphi amanqatha akwi-100g paneer?
UKUYA. 25 g
Q. Kwenzeka ntoni xa uphakamisa iintsimbi kodwa ungatyi iiprotheyini ezaneleyo?
UKUYA. Ukuba awutyi protein eyaneleyo, ngeveki, inokubangela ukulahleka kwemisipha.
Q. Kwenzeka ntoni ukuba utya kakhulu iprotheyini?
UKUYA. Xa usebenzisa amanqatha amaninzi, ihlala igcinwa njengamafutha, ngelixa intsalela yee-amino acid ikhutshwa. Oku kunokukhokelela ekuzuzeni ubunzima ekuhambeni kwexesha, ngakumbi ukuba utya iikhalori ezininzi ngelixa uzama ukwandisa ukutya kwakho kweeprotein.
Nangona kungekho zifundo ziphambili zinxibelelanise ukutya okuphezulu kweprotein nomonakalo wezintso kubantu abasempilweni, iprotheyini egqithisileyo inokubangela ukonakala kubantu abanesifo sezintso esivele sikhona. Kungenxa yenitrogen engaphezulu efumaneka kwiiamino acid ezenza iiproteni.
Q. Ngaba ibhotolo yamandongomane yiprotein epheleleyo?
UKUYA. Hayi, kodwa ungayisasaza kwisiqwenga sesonka ukuyenza ibe yiprotein epheleleyo.
Q. Ngaba ibroccoli ineprotein engaphezulu yenkomo?
UKUYA. I-Brokholi ineproteni engaphezulu ngekhalori nganye kune-steak, kunye nekhalori nganye, isipinatshi silingana nenkukhu kunye nentlanzi.
Q. Ingaba itshizi inqatha okanye iprotein?
UKUYA. Ngamafutha neprotein. Ubungakanani buyahluka ngokuxhomekeka kuhlobo lweshizi.
Karthika ThirugnanamI-Clinical Nutritionist kunye neDetitianI-MS, i-RDN (i-USA) Yazi ngakumbi
