Amaprotheni abe ngesinye sezakhamzimba ezithandwa kakhulu. Kusukela kuma-shake nama-bar kuya kuma-yogurt aqinisiwe kanye nezithako zokudla, ayanda kakhulu ezitolo ezinkulu nasemajimini, ikakhulukazi kulabo abafuna ukunciphisa isisindo noma ukugcina imisipha iqinile. Kodwa-ke, futhi, kubalulekile ukulandela izincomo zochwepheshe bezempilo kanye nezokudla okunempilo.
Intshisekelo kulesi sakhi esikhulu iyaqhubeka nokukhula, futhi kanye naso, uhla lwemikhiqizo oluthembisa ukusisiza ukufeza imigomo yethu yokufaneleka. Kodwa ingabe kuyadingeka ngempela ukusebenzisa izithasiselo, noma ingabe kumane kuyisu lokumaketha elifihliwe ngobuhlakani? Sihlaziya isimo samanje, izincomo zochwepheshe, nokuthi singahlukanisa kanjani okuwusizo kulokho okungadingekile.
Isitolo esikhulu sigcwele imikhiqizo 'enamaphrotheni amaningi'
Ukuthanda amaprotheni sekudlulele ngale kwezitolo zezemidlalo. Akusadingeki ukuthi uwafune esitolo esikhethekile noma u-ode ibhavu elikhulu ku-inthanethi. Asesigabeni esiqandisiwe, eduze kwama-yogurt nama-custard; avela ekhofini elilungele ukuphuzwa, izinkwa, ama-tortilla, ama-cold cuts, ama-bar, nama-spread. Ukuhlaziywa kwemboni ka-2025 kulinganisele ukuthi imakethe yaseSpain yokudla okucebile ngamaprotheni ingaphezu kwama-€400 million , ngokuba khona okwandayo emikhiqizweni yobisi, iziphuzo, imikhiqizo yenyama, izinto zokubhaka, amakhukhi, kanye nokudla okulungisiwe. NgoMashi 2026, i-AECOC (i-Spanish Association of Manufacturers and Distributors) ithole ushizi wamaprotheni phakathi kwemikhiqizo ehola ukukhula emkhakheni wobisi.
Isitolo esikhulu sikuqonda kahle ukukhanga kwegama elithi "iprotheni." Livusa izithombe zemisipha, ukusutha, ezemidlalo, kanye nokudla okunempilo. Libavumela futhi ukuthi bathengise ukudla okusha, okuqinisiwe njengokusha , yize ezimweni eziningi le mikhiqizo yayivele iqukethe inani elikhulu leprotheni ngaphambi kokushintsha kokupakishwa. Lokhu akwenzi yonke imikhiqizo yeprotheni ibe yinkohliso , kodwa kusenza sicabange ngalokho esikuthengayo ngempela.
Isayensi ithini ngezidingo zamaprotheni?
I-World Health Organization (WHO) ithi ukudla okunempilo okuphezulu kwamaprotheni kungafika kumagremu angu-0,8 ngekhilogramu yesisindo somzimba ngosuku. Abasubathi abanekhono eliphezulu bangandisa ukudla kwabo kube amagremu angu-1,2-1,5 ngekhilogramu, yize ochwepheshe bexwayisa ngokuthi iningi lalo kufanele livele ekudleni. I-European Food Safety Authority (EFSA), yona, ibeka isilinganiso sokudla esingamagremu angu-0,83 ngekhilogramu kubantu abadala , okuthi kumuntu onesisindo esingamakhilogramu angu-70 kulingane namagremu angu-58 ngosuku. Igunya laseYurophu ngokwalo libonisa ukuthi isilinganiso sokudla kwabantu abadala baseYurophu sivame ukuba kuleli zinga noma ngaphezulu kwaleli zinga.
Kodwa-ke, lezi zibalo azifani. Ubudala, isimo sempilo, ukukhulelwa, inani lokuzivocavoca, ukuntuleka kwamakhalori, noma umgomo wezemidlalo konke kungashintsha izidingo zamaprotheni. Abantu abavame ukuzibandakanya ekuqeqeshweni kwamandla noma ekuqeqeshweni okunamandla bangadinga phakathi kwamagremu angu-1,4 no-2 ngekhilogremu ngayinye yesisindo somzimba , ngokusho kweziqondiso zokudla amaprotheni . Kodwa lokhu akusho ukuthi wonke umuntu unesifo, noma ukuthi umuntu ohlala phansi kufanele alandele ukudla komuntu oziqeqeshayo izinsuku eziyisithupha ngesonto.
Umbono wochwepheshe: izithasiselo, yebo, kodwa ngokuhlakanipha.
UMarián García, owaziwa ngokuthi uBoticaria García, ucacise ngaleli phuzu. Engxoxweni ku-'Las tardes de COPE', uDokotela we-Pharmacy kanye nomxhumanisi wesayensi wagcizelela ukuthi ngaphambi kokusebenzisa isithasiselo, kubalulekile ukuhlaziya izidingo zokudla okunempilo, ucabangela izici ezinjengobudala, ukudla, izinga lomsebenzi womzimba, kanye nezimo zomuntu ngamunye. Ukuthatha umkhiqizo ngoba nje usemfashinini akusho ukuthi uzoletha izinzuzo . Ngaphezu kwalokho, waphikisa inganekwane yokuthi iphrotheni ayilungile ezinso: "Ngesikhathi ngifunda ngekhemisi, ngezwa ukuthi kufanele uqaphele futhi ungaweqisi ngamaprotheni, ngoba angaba mabi ezinso. Kodwa iphrotheni etholakala kubhontshisi, amaqanda, inhlanzi, noma inkukhu inhle kakhulu. Abesifazane abatshelwanga ukuthi sidinga amagremu angu-1,2 ngekhilogramu yesisindo somzimba ngosuku," esho.
Endabeni yokwehlisa isisindo, uchwepheshe waveza ukuthi amaprotheni “awukuswela okuncane”: “Ngithatha okuncane ukukusiza unciphise amafutha, kodwa kwanele ukuze uphile ngokunethezeka.” Ukwengeza kungaba usizo kakhulu kulezi zimo noma kubantu asebekhulile , kodwa njalo njengokwengeza isisekelo esiqinile. “Izithasiselo zifana nensimbi yebhayisikili: okokuqala, amasondo, izibambo, namabhuleki kufanele asebenze kahle,” echaza, ebhekisela ekudleni, ekuzivocavoceni, nasekuphumuleni njengezinsika eziyisisekelo.
Ungazifunda kanjani amalebula emikhiqizo ethi 'iqukethe amaprotheni amaningi'?
E-European Union, igama elithi "amaprotheni amaningi" alisho ukuthi ukudla kuqukethe inani elihambayo. Okungenani u-20% wenani lamandla ekudleni kumele livele kumaprotheni ukuze kusetshenziswe leso simangalo, kuyilapho elithi "umthombo wamaprotheni," u-12% wanele. Ukubalwa kusekelwe esilinganisweni samandla, hhayi enanini elincane lamagremu ngokukhonza ngakunye. Lokhu kusho ukuthi ukudla okunamakhalori aphansi kungahlangabezana nesidingo ngaphandle kokunikeza inani elikhulu lamaprotheni engxenyeni esiyidlayo ngempela.
Ngaphezu kwalokho, lesi simangalo asiqinisekisi ukuthi ukudla kunekhwalithi enhle yokudla okunempilo iyonke. Akubeki imingcele ethile kasawoti, amafutha agcwele, noma izinto ezinambithekayo , futhi akudingi ukuthi kuhlinzeke nge-fiber, imifino, izithelo, noma okusanhlamvu okuphelele. Ngakho-ke, igama elithi 'iphrotheni' akufanele lihunyushwe njengegama elisho okunempilo, ukunciphisa umzimba, noma okufanele wonke umuntu.
Impuphu yamaprotheni kanye ne-creatine: azifani
Iphrotheni ye-Whey ivela ku-whey yobisi, futhi inzuzo yayo eyinhloko ukusebenza kahle: inikeza inani elikhulu lephrotheni ngobuningi obuncane, ilungiswa ngemizuzwana, futhi ivumela ukulungiswa kokudla kwezemidlalo. Ayinazo izakhiwo eziyimfihlo ezingatholakali ekudleni , kodwa ingaba usizo kulabo abaziqeqeshayo, abanesikhathi esilinganiselwe, noma abangahlangabezani nezidingo zabo zephrotheni ngokudla kuphela. Kumuntu osevele edla amaprotheni anele, ama-protein shake ngokuvamile ayithengi elula, hhayi isidingo somzimba.
I-Creatine, ngakolunye uhlangothi, ayiyona iphrotheni. Inegalelo ekutholakaleni ngokushesha kwamandla emisipha futhi iboniswe ukuthi ithuthukisa ukusebenza eziwombeni eziphindaphindwayo zokuzivocavoca okufushane, okunamandla aphezulu. IKomidi Lesayensi le-AESAN libheka amagremu ama-3 e-creatine ngosuku njengamukelekayo kubantu abadala abanempilo , kodwa lixwayisa ngokuthi idatha ayivumeli izinga elifanayo lokuqiniseka mayelana nalesi siphetho ezinganeni. Futhi akusho ukuthi wonke umuntu omdala kufanele asithathe; umuntu ohlala phansi ngeke athole inzuzo enkulu ngokuzenzakalelayo ngokufaka i-creatine ekushayweni.
Izindlela zemvelo kanye nokuthenga okuhlakaniphile
Ukufika kwale mikhiqizo kungadala umbono wokuthi kunzima ukuhlangabezana nezidingo zokudla okunempilo ngaphandle kokusebenzisa ukudla okuqinisiwe. Kwabaningi, lokhu akunjalo. Amaqanda abilisiwe, inhlanzi, inyama, imikhiqizo yobisi, i-tofu, kanye nemifino konke kuyingxenye yokudla okuvamile . Ama-chickpeas ahlinzeka ngeprotheni ne-fiber esuselwe ezitshalweni, agcinwa kahle, futhi angasetshenziswa ekudleni okuphelele, isaladi, noma i-hummus eyenziwe ekhaya. Singenza futhi ibhotela lamantongomane noma amanye ama-nut butter sisebenzisa ama-nut kuphela kanye nosawoti omncane.
Ngaphambi kokufaka umkhiqizo onamaprotheni amaningi enqoleni yakho, kungumqondo omuhle ukwenza ukuhlola okuyisithupha: cabanga ngokuthi kungani uwuthenga, bheka amagremu ngokuphakelwa ngakunye, uwuqhathanise nohlobo olujwayelekile, funda uhlu oluphelele lwezithako, hlola ushukela, amafutha agcwele, usawoti, kanye nokuqukethwe kwefayibha, bese ubala intengo ngamagremu ayi-10 eprotheni. Ukuthenga ngobuhlakani akukhona ukugwema konke ngeprotheni eyengeziwe, kodwa mayelana nokufinyelela ukudla okucebile ngamaprotheni lapho kuxazulula inkinga yangempela , hhayi ngoba ukupakishwa kusenza sizizwe sengathi siyajima ngenkathi sithenga.
Ekugcineni, ukwanda kwezithasiselo zamaprotheni nokudla kuvela ekuhlanganiseni intshisekelo eyengeziwe ekuzivocavoceni, ukukhathazeka ngokugcina imisipha, kanye nemboni ethole iphuzu elithengiswa kalula. Eminye imikhiqizo iwusizo, eminye ayithuthuki kangako ezinhlotsheni zayo ezivamile, kanti eminye isebenzisa nje amaprotheni ukwenza i-dessert noma ibha ibonakale inempilo. Isihluthulelo siselwazini, ekulinganiseni, kanye nesiqondiso sobungcweti. Ungawadeleli noma ugcwalise inqola yakho ngaphandle kokucabanga: amaprotheni ayizakhamzimba ezibalulekile, kodwa sonke asidingi inani elifanayo noma indlela efanayo yokuwasebenzisa.