Mangakanani Amaprotheni Eqandeni?

Kubuyekezwe ngomhlaka-28 Mashi 2024

Amaprotheni akhiwa ama-molecule amancane abizwa ngokuthi ama-amino acid, abalulekile ekulawuleni amangqamuzana, ukusebenza, kanye ne-morphology. Ngakho-ke, ama-amino acid ayasiza ekuthuthukisweni nasekugcinweni kwezakhiwo zomzimba. Amaqanda awumthombo ongcono kakhulu wamaprotheni nezinye izinto ezibalulekile amavithamini kanye namaminerali. Iqanda ngalinye ngokuvamile liqukethe amagremu angu-4–7 (g) wamaprotheni, kuye ngosayizi.

Kunamaprotheni amaningi emaqandeni anama-amino acid ayisishiyagalolunye abalulekile umzimba okudingeka uwathole ekudleni ngoba awukwazi ukuzikhiqizela wona ngokwawo. Kule bhulogi, sixoxe ngezinzuzo zokudla amaqanda ngempilo yakho, ngaphezu kwenani lamaprotheni atholakala eqandeni elilodwa.

Iqanda Elilodwa Liqukethe Amaprotheni Angakanani?

Iqanda eliphakathi liqukethe amagremu angu-6-7 wamaprotheni. Nokho, ubukhulu beqanda bunquma inani lamaprotheni. Nasi isifinyezo sokuqukethwe kwamaprotheni kuye ngosayizi weqanda:

Ubukhulu Bamaqanda	Isisindo Samaqanda	Okuqukethwe Kwamaprotheni
Iqanda Elincane	38 amagremu	4.79 amagremu
Iqanda Eliphakathi	44 amagremu	5.54 amagremu
Iqanda Elikhulu	50 amagremu	6.3 amagremu
Iqanda Elikhulu Kakhudlwana	56 amagremu	7.06 amagremu
Jumbo Egg	63 amagremu	7.94 amagremu

Kuyini Okuqukethwe Kwephrotheni kuYolk Nokumhlophe?

Nakuba zombili izingxenye ziqukethe amaprotheni, okuqukethwe kwazo, ukwakheka, kanye nenani lokudla okunempilo kwehluka kakhulu.

Amaprotheni ku-Egg Yolk: Izikhupha zamaqanda ziyingxenye lapho iningi lezakhamzimba, kuhlanganise namaprotheni, ziyatholakala. Eqandeni elikhulu, amaprotheni aqukethe amagremu angu-6.3, kanti amagremu angu-2.7 amaprotheni avela ezikhupha zamaqanda. Kodwa-ke, eqandeni elikhulu elinamagremu angu-7.06 wamaprotheni, unamagremu angu-3.46 kuphela wamaprotheni.
Iphrotheni Ekumhlophe Kweqanda: Okumhlophe kweqanda kwenziwa kakhulu ngamanzi (cishe ama-88%), anezinhlobo ezingu-150 zamaphrotheni kuwo. Ngakho-ke, uma sibala, iqanda elimhlophe elimhlophe lamagremu angu-33 linamagremu angu-3.6 weprotheyini.

Manje, lokho kwakuwukuqukethwe kwamaprotheni eqanda aluhlaza. Uma sikhuluma ngamaqanda abilisiwe, aqukethe amaprotheni angakanani? Iqanda elilodwa elibilisiwe liqukethe cishe amagremu angu-6 wamaprotheni, ahlinzeka ngama-amino acid abalulekile okulungisa nokukhula kwemisipha.

Ngakho-ke, njengesiqhathaniso, kokubili isikhuphasha seqanda nomhlophe kunamaprotheni, kodwa iqanda elimhlophe linamaprotheni amaningi kunezikhupha.

10 Izinzuzo Zezempilo Zamaqanda

Amaqanda anomsoco futhi anikeza uhla lwezinzuzo zezempilo. Nazi izinzuzo eziyishumi zezempilo zamaqanda:

1. Amaprotheni Ekhwalithi Ephezulu: Amaprotheni ayizisekelo zokwakha impilo futhi ayadingeka ukuze kube namandla kanye nokulungisa imisipha nezicubu. Amaqanda awumthombo omuhle kakhulu wamaprotheni eqophelo eliphezulu, aqukethe wonke ama-amino acid ayisishiyagalolunye adingekayo ukuze kulungiswe imisipha kanye nokwakhiwa.

2. Impilo Yobuchopho: Amaqanda aqukethe i-choline, isakhi esisekelayo kobuchopho kanye nomsebenzi. I-choline ibalulekile ekukhunjweni, ekulawuleni kwemizwa, nasekulawuleni imisipha futhi ibaluleke kakhulu kwabesifazane abakhulelwe nabancelisa ibele.

3. Impilo Yamehlo: Amaqanda anamavithamini namaminerali amaningana, kuhlanganise namavithamini A no-E, i-selenium, i-lutein, ne-zeaxanthin. Badlala indima ebalulekile ekugcineni impilo yamehlo ngokunciphisa ingozi ye-cataract kanye nokuwohloka kwe-macular - izimbangela ezivamile zokukhubazeka kwamehlo nobumpumputhe.

4. Impilo Yenhliziyo: Ucwaningo lwakamuva lusikisela ukuthi ukusetshenziswa kwamaqanda ngokusesilinganisweni ayithinti kakhulu ingozi yesifo senhliziyo kubantu abanempilo. Amaqanda angase abe ngcono amaphrofayili e-lipid ngokwandisa i-HDL, eyaziwa nangokuthi i-cholesterol enhle.

5. Ukulawulwa Kwesisindo: I-protein ephezulu emaqandeni ingakhuphula ukusutha futhi inciphise indlala, ngaleyo ndlela kusize ekulawuleni isisindo kanye nokuthuthukisa umzimba. Ngakho-ke, odokotela batusa ukudla amaqanda ngesikhathi sasekuseni, njengoba kubonise imizwa encane yendlala uma kuqhathaniswa nokudla okusanhlamvu.

6. Nutrient-Rich: Amaqanda aqukethe amavithamini amaningana abalulekile namaminerali, kuhlanganise vitamin B12D, i-iodine, ne-selenium. Lezi zakhi zisekela imisebenzi ehlukahlukene yomzimba, kusukela ekukhiqizeni amandla kuya empilweni yegilo. Isilinganiso sokuphakelwa kwamaqanda ama-2 siqukethe:

50% we-folate
I-40% ye-selenium
82% kavithamini D
I-25% ye-riboflavin (i-Vitamin B2)

Ngaphezu kwalokho, amaqanda aqukethe namavithamini A, E, B12, no-B5 kanye ne-iron, iodine, ne-phosphorus esiza ukusekela ukudla kwakho kwansuku zonke okunempilo.

7. Thuthukisa Impilo Yesikhumba: Amaqanda aqukethe amavithamini A no-E kanye ne-selenium, wonke ama-antioxidants asiza ukuvikela isikhumba emonakalweni we-UV, akhuthaze ukuphulukiswa kwesilonda, futhi asekele impilo yesikhumba.

8. Usizo Ekukhulelweni Okunempilo: Amaqanda abuye abe ne-choline, ebalulekile ekukhuleni okuvamile kobuchopho nokusebenza komgogodla emibungwini. Ukudla okwanele kwe-choline kunganciphisa ingozi ye-neural tube defects ngesikhathi ukukhulelwa.

9. Khulisa Ukusekelwa Kwamasosha omzimba: Amavithamini A no-D kanye ne-selenium emaqandeni asekela amasosha omzimba. Lezi zakhi zisiza ukuvikela ezifweni ngokuqinisekisa ukusebenza kahle kwempendulo yokuzivikela komzimba.

10. Lawula Impilo Yamathambo: Amaqanda awumthombo kavithamini D, obalulekile ekumunceni kwe-calcium nempilo yamathambo. Ukusetshenziswa njalo kungasiza ekuvimbeleni i-osteoporosis nobuthakathaka bamathambo. Amaqanda aphinde abe ne-zinc enomthelela ekuhlanganiseni i-collagen - iphrotheni ebalulekile esiza ukugcina ukwakheka kwamathambo kanye nokuminyana.

Isiphetho

Amaqanda anomsoco futhi acebile ngamaprotheni ekhwalithi ephezulu, uvithamini D, amavithamini B, i-selenium, ne-choline. Iqanda elilodwa liqukethe amagremu angu-6 wamaprotheni, anikeza ama-antioxidants afana ne-lutein ne-zeaxanthin impilo yamehlo kanye ne-choline yokusebenza kobuchopho. Ucwaningo lwakamuva lukhombisa cholesterol yokudla emaqandeni ayithinti kancane i-cholesterol yegazi, okuwenza aphephe ngokusesilinganisweni.

Ngokuvamile, iqanda elilodwa ngosuku linempilo kwabaningi, kodwa labo abanezimo ezithile zempilo kufanele bafune izeluleko eziqondene nawe.

Imibuzo Evame Ukubuzwa

Q1. Ingabe amaqanda amabili anele amaprotheni ngosuku?

Izimpendulo. Abantu abadala ngokuvamile badinga okungenani amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba nsuku zonke. Ngakho-ke, ukudla amaqanda amabili nje ngosuku kunikeza cishe amagremu angu-12 kuya kwangu-13 wamaprotheni, ngokuvamile anganele izidingo zansuku zonke zomuntu omdala.

Q2. Mangaki amaqanda enza i-100g yamaprotheni?

Izimpendulo. Iqanda elilodwa elikhulu linamagremu angu-6 wamaprotheni. Ukuze ufinyelele amagremu angu-100 amaprotheni, kufanele udle amaqanda angaba ngu-16 kuya kwangu-17, ucabangela ukuhluka okuncane kosayizi wamaqanda nokuqukethwe kwamaprotheni.

Q3. Ngingakwazi ukudla amaqanda ayishumi ngosuku?

Izimpendulo. Ukudla amaqanda ayishumi ngosuku kungenzeka kodwa akunconywa kuwo wonke umuntu ngenxa yokuqukethwe okuphezulu kwe-cholesterol nokungalingani kokudla okungenzeka. Ukucabangela ukudla okuphelele, amazinga e-cholesterol, nezimo zezempilo zomuntu ngamunye kubalulekile. Futhi, kuyatuseka ukuthintana nodokotela wakho ukuze uthole iseluleko.