Njengoba sikhula, isikhathi sibonakala sintshontsha ngaphezu kwezinsuku zokuzalwa. Ubunzima bemisipha, ingxenye ebalulekile yamandla, ukuhamba, kanye nempilo iyonke, iqala ukwehla phakathi neminyaka ephakathi.

Izici eziningana zifaka isandla ekulahlekelweni kwemisipha ngemva kweminyaka yobudala ephakathi, kusho u-G Sushma, Udokotela Wezokudla e-CARE Hospitals, Banjara Hills, Hyderabad.

Izindaba ezinhle ukuthi, ungakwazi ukulwa nokulahlekelwa kwemisipha! Futhi elinye lamasu abaluleke kakhulu okwenza lokho ukukwakha ngamaprotheni.

Amaprotheni: Umngane wakho wokwakha imisipha

Amaprotheni adlala indima ebalulekile empilweni yemisipha. Ihlinzeka ngama-amino acid e-muscle protein synthesis, inqubo lapho imisipha ilungisa futhi ikhule, ikakhulukazi ngemva kokuzivocavoca. Ukudla amaprotheni okwanele kusiza ukuvimbela ukuwohloka kwemisipha futhi kukhuthaze ukugcinwa nokukhula kwemisipha, kusho uSushma.

Izidingo zamaphrotheni ziyahlukahluka kuye ngezinga lomsebenzi, impilo, nezinjongo. Ngokuvamile, abantu abadala abaneminyaka ephakathi bangadinga amaprotheni amaningi kunabantu abasha ukuze balwe nokulahlekelwa kwemisipha okuhlobene neminyaka. Nakhu ukuhlukaniswa:

• Izincomo ezijwayelekile: I-RDA yamaprotheni amagremu angu-0.8 ngekhilogremu ngayinye yesisindo somzimba, kodwa abanye ochwepheshe basikisela ukudla okuphakeme kwabantu abadala abaphakathi nabadala.
• Abantu Abasebenzayo: Kulabo abavivinya umzimba njalo, ikakhulukazi ukuqeqeshwa kwamandla, izidingo zamaprotheni zingase zikhuphuke zibe yi-1.2-2.0 amagremu ngekhilogremu yesisindo somzimba.
• Ukuvimbela i-Sarcopenia: Ukulwa ne-sarcopenia, ukudla amagremu angu-1.0-1.2 weprotheyini ngekhilogremu yesisindo somzimba kuvame ukunconywa.

Kungani amaprotheni ebalulekile ngemva kweminyaka yobudala

Ukugcina ukudla okwanele kwamaprotheni ngemva kweminyaka yobudala kunikeza izinzuzo eziningi, kusho uSushma:

• Amandla Nokunyakaza Kwemisipha: Amaprotheni asiza ukugcina isisindo semisipha, okubalulekile ekugcineni amandla, ibhalansi, nokusebenza komzimba.
• Impilo Ye-Metabolic: Izicubu zemisipha zisebenza ngokusebenza kwe-metabolic, zisiza ekulawuleni isisindo kanye nempilo yonke ye-metabolic.
• Ukulungisa Nokubuyisela: Njengoba sikhula, ukululama kuhamba kancane. Amaprotheni abalulekile ekulungiseni nasekwakheni kabusha izicubu, kuhlanganise nemisipha.
• Impilo Yamathambo: Amaprotheni anomthelela empilweni yamathambo futhi angasiza ekuvimbeleni ukukhumuzeka kwamathambo.
• Umsebenzi Wamasosha omzimba: Amaprotheni abalulekile ukuze kube nesimiso sokuzivikela ezifweni esinempilo, ikakhulukazi njengoba umsebenzi wokuzivikela omzimba wehla ngokukhula.

Ngokuhlanganisa ukudla okunothe ngamaprotheni kanye nokuzivocavoca okuvamile, ikakhulukazi ukuqeqeshwa kokungazweli, ungakwazi ukudelela isikhathi futhi ugcine amandla akho nokuhamba kahle phakathi neminyaka yakho yegolide. Ngakho-ke, gcoba umzimba wakho ngamaprotheni futhi wamukele indlela yokuphila ebungaza amandla nobungqabavu bakho!

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/health/middle-age-protein-intake-9404619/