Amaprotheni ayingxenye ebalulekile yokudla okunempilo, okunomsoco. Ngokulinganisela, ochwepheshe basho ipuleti lokudla eliqukethe zonke izakhi ezibalulekile nama-macronutrients adingwa umzimba womuntu. Lokhu kuhlanganisa ama-carbohydrate, amafutha, amavithamini, amaminerali, amaprotheni, i-fibre, namanzi. Ukuncane kakhulu noma okuningi kakhulu kwanoma yini kungathinta umzimba wakho ngandlela thize.

Okufanayo kuya ngamaprotheni. Ngokuvamile, abantu abadala abaningi kufanele bathole okungenani u-10-35% wekhalori yabo yansuku zonke kumaprotheni. Kwabesilisa, lokhu kungase kusho ukusetshenziswa kwansuku zonke okungamagremu angu-56 (g), futhi kwabesifazane, lokhu kungase kube cishe ama-ga 46 ngosuku.

Sekushiwo lokho, ukudla amaprotheni okweqile kwesinye isikhathi kungaphonsa uhlelo lwakho. Abanye baze bathi ukudla amaprotheni amaningi kungaholela ezinkingeni zokugaya ukudla, njengokuqunjelwa. Sikhulume no-G Sushma, Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, ukuze siqinisekise okufanayo futhi siqonde indlela yokulondoloza ukudla okunomsoco.

Ingabe Ukudla Okunephrotheni Eningi Kungabangela Ukuqunjelwa?

Ehla enyuka, uDkt Sushma uthi ukudla amaprotheni amaningi empeleni kungaholela ekuqunjweni.

“Lokhu kubangelwa ngokuyinhloko ukuthi ukudla okunamaprotheni amaningi kuvame ukuntula i-fibre nezinye izakhi ezibalulekile emzimbeni wakho,” kuchaza yena.

Ngokuvamile, amaprotheni asiza ukwakha nokulungisa izicubu, alawula izinqubo ze-metabolic, futhi asekele amasosha omzimba. Iphinde ikhuthaze ukwehla kwesisindo ngokukugcina ugcwele isikhathi eside, okwenza ugweme ama-calories engeziwe.

Imithombo yezilwane, njengenyama kanye nokudla okugayiwe njengenyama, inhlanzi, noma amaqanda, kunamaprotheni amaningi kodwa i-fibre encane, kusho uDkt Sushma. "Ngakho-ke umuntu odla ukudla okunokuqukethwe okuphezulu kwamaprotheni ezilwane kungenzeka ukuthi abhekane nezinkinga zokuqunjelwa. Izilondolozi noma izigcwalisi ezitholakala kuma-protein supplements nazo zingathinta ukugaya," uyanezela udokotela.

Omunye umthombo wamaprotheni ongaholela ekuqunjweni amaprotheni acutshungulwayo afana ne-whey noma amaprotheni e-soy kanye nenyama efana nobhekeni, i-ham, amasoseji, i-salami, i-turkey, njll. Kubantu abangabekezeleli i-lactose, amaprotheni asekelwe kwidayari angabangela izinkinga. Ngakho-ke, kungcono ukugwema ubisi nemikhiqizo yobisi kubantu abanjalo.

 UDkt Sushma weluleka ngokuba nenani elanele leprotheyini ekudleni kwakho ukuze umzimba usebenze kahle. Nokho, uxwayisa ngokudla ukudla okunamaprotheni ngokweqile.

Ukuvimbela Ukuqunjelwa Ngokudla Okuphezulu Kwe-Fiber

I-National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) incoma ukuthi abantu abadala baqinisekise ukudla kwe-fiber nsuku zonke okungama-22-34 g.

Ukudla ongakwengeza ekudleni kwakho kufaka:

• Imifino, okuhlanganisa i-broccoli, i-kale, ulethisi, uphizi oluhlaza, nezaqathi
• Izithelo, okuhlanganisa ama-apula, amapheya, amajikijolo namawolintshi
• Okusanhlamvu okuphelele, okuhlanganisa isinkwa sikakolweni, i-oatmeal, ne-bran
• Okusanhlamvu okusanhlamvu, okuhlanganisa udali, ubhontshisi wezinso, uphizi, nobhontshisi omnyama
• Amantongomane, njengama-alimondi, ama-cashews, namantongomane

Eminye Imithelela Ebi Yokudla Amaprotheni Kakhulu

Nazi ezinye izindaba ezengeziwe ezingabangelwa ukusetshenziswa ngokweqile kwamaprotheni:

• Umoya omubi, owaziwa nangokuthi ukuphefumula kwe-keto
• Ukwanda komthwalo ezinso
• Ukwanda kwe-uric acid kubantu ngabanye
• Ukuvuthwa njalo
• Kwehliswe amazinga wamandla nokuzizwa uguquguquka
• Izifiso zokudla ezingase zidale ukukhuluphala
• Ukuzizwa ukhathele noma ukhathele usuku lonke
• Ukungalingani kwezakhi emzimbeni
• Ezinye izinkinga zokugaya ukudla, njengokuqunjelwa noma ukuqunjelwa

Ungabhalansi kanjani Ukudla Kwakho?

Uma ungumuntu olungele ukuzibophezela ekudleni okunomsoco, nanka amathiphu angakusiza:

• Faka ukudla okunothe nge-fiber, okufana nemifino efana ne-broccoli, i-beetroot, izaqathe, amahlumela aseBrussels, nesitshalo seqanda.
• Engeza izithelo ezifana nama-strawberry, ubhanana, ukwatapheya, amapheya, ugwava, i-kiwi, nama-apula. 
• Yidla okusanhlamvu okufana nodali, uphizi, ubhontshisi omisiwe wezinso, okusanhlamvu, i-oats, nebhali.
• Yiba nembewu namantongomane.
• Phuza inani elanele lamanzi ukuze unikeze amanzi emzimbeni wakho.
• Faka ama-carbohydrate ekudleni kwakho, njengesinkwa noma irayisi.

Isiphetho

Amaprotheni ayingxenye ebalulekile yokudla okulinganiselayo, kodwa akufanele kube yiyona nto kuphela epuletini lakho. Kubalulekile ukufaka ezinye izakhi ezibalulekile, njenge-fibre, ama-carbs, amavithamini namaminerali. Ukudla amaprotheni amaningi ngokweqile kukodwa kungaholela ezinkingeni ezihlukahlukene zokugaya ukudla, okuhlanganisa ukuqunjelwa nokuqunjelwa. Ukuze ugweme lokho kungenzeki, engeza imifino, izithelo, okusanhlamvu okuphelele namantongomane ekudleni kwakho. Futhi, ungakhohlwa ukuzifakela amanzi ngamanzi anele.

Isixhumanisi Esiyisethenjwa

https://www.onlymyhealth.com/too-much-protein-can-make-you-constipated-or-not-1714130190