Abantu abaningi bayazi ukuthi amaqanda anempilo kakhulu futhi angumthombo omkhulu wamaprotheni eqophelo eliphezulu. Ukuthola amaprotheni anele kubaluleke kakhulu ekwakheni amathambo nemisipha, kanye nokugcina impilo enhle iyonke. Kodwa hlobo luni lokudla luqukethe lokhu kudla?
Akuwona wonke umuntu obheka uhlobo lwamaprotheni, ama-carbohydrate, noma amafutha abawadlayo esidlweni ngasinye. Kodwa-ke, lokhu kungase kuthakazelise ukudala izinhlelo zokudla zamasu. Endabeni yeqanda, sizohlaziya inani nezinhlobo ezitholakala kumhlophe nezikhupha.
Iqanda liqukethe amaprotheni angakanani?
Iqanda eliphakathi liqukethe cishe amagremu angu-6 kuya kwangu-7 wamaprotheni. Kodwa-ke, okuqukethwe kwale macronutrient kuncike kusayizi weqanda. Ngakho-ke, cishe, leli inani elinikezwa osayizi abahlukahlukene:
- Okuncane (38 amagremu): 4,9 amagremu amaprotheni
- Okumaphakathi (44 amagremu): 5,7 amagremu amaprotheni
- Okukhulu (amagremu angu-50): 6,5 amagremu amaprotheni
- Okukhulu kakhulu (amagremu angu-56): amagremu angu-7,3 amaprotheni
- I-Giant (63 grams): 8,2 amagremu amaprotheni
Ukubeka lezi zinombolo ngombono ofanele, owesilisa ovamile onganyakazi udinga cishe amagremu angu-56 wamaprotheni ngosuku, kanti owesifazane ohlezi edinga amagremu angu-46. Endabeni yabasubathi, inani kufanele libe likhulu ukuze lihlangabezane nezidingo zomzimba zemisipha.
I-yolk kanye nokuqukethwe kwamaprotheni amhlophe
Manje ake sibheke okuqukethwe kwamaprotheni ezingxenyeni ezahlukene zeqanda. Abantu bavame ukucabanga ukuthi amaprotheni atholakala kuphela kumaqanda amhlophe, ngoba akhiwe kancane ngaphezu kwamaprotheni. Izikhupha zamaqanda zaziwa njengendawo lapho cishe zonke izakhamzimba namafutha atholakala khona.
Kodwa-ke, ngaphezu kwalezi zakhamzimba, i-yolk iqukethe cishe ingxenye yokuqukethwe kwamaprotheni eqanda. Eqandeni elikhulu eliqukethe cishe amagremu ayi-7 eprotheni, amagremu ama-3 azovela ku-yolk kanye namagremu ama-4 avela kumhlophe . Ngakho-ke, ukudla iqanda lonke, hhayi elimhlophe kuphela, kuyindlela engcono kakhulu yokuthola amaprotheni amaningi kanye nezakhamzimba.
Izinhlobo zamaprotheni
Amaprotheni amaqanda, asakazwa kokubili ku-yolk kanye nomhlophe (i-albhamuin), angamaprotheni aphelele ngokomsoco aqukethe wonke ama-amino acid abalulekile. Amaprotheni amaqanda ane-"chemical score" (izinga lama-amino acid abalulekile ekudleni kweprotheni elihlukaniswe yizinga elitholakala ekudleni kweprotheni "okufanelekile") elingu-100, "inani lezinto eziphilayo" (isilinganiso sokuthi amaprotheni okudla aguqulwa kanjani abe yiprotheni yomzimba) elingu-94, kanye "nesilinganiso sokusebenza kahle kwamaprotheni" esiphezulu kunanoma iyiphi iprotheni yokudla.
Amaprotheni amakhulu atholakala ku-yolk yeqanda afaka phakathi i-low-density lipoprotein (LDL), eyakha u-65%, i-high-density lipoprotein (HDL), i-phosvitin , kanye ne-livetin. Lawa maprotheni akhona oketshezini oluhlanganisiwe ngokulinganayo. Iqanda elimhlophe lakhiwe izinhlobo ezingaba ngu-40 ezahlukene zamaprotheni. I-Ovalbumin yiprotheni eyinhloko (54%), kanye ne -ovotransferrin (12%) (uhlobo lweprotheni olunezici zayo eziyinhloko ikhono layo lokubopha insimbi, linikeze izakhiwo zokulwa namagciwane) kanye ne -ovomucoid (11%). Amanye amaprotheni athakazelisayo afaka i-flavoprotein, ebopha ku-riboflavin; i-avidin, engabopha futhi ivimbele i-biotin; kanye ne-lysozyme, enomphumela we-lytic ngokumelene namagciwane. I-Ovomucin, olunye uhlobo lwe-glycoprotein, nayo ikhona, emele ngaphansi kuka-2% weprotheni emhlophe yeqanda, futhi inesibopho sokuhlinzeka ngokuthungwa kwe-gelatinous.
Amaprotheni eqanda aqukethe inani elikhulu lama-amino acid abalulekile futhi angabalulekile. Nakuba iqanda elikhulu linikeza kuphela u-3% wamandla okudla okungu-2000 kcal, lihlinzeka ngo-11% wezidingo zamaprotheni. Ama-amino acid abalulekile eqandeni anikela phakathi kuka-12% no-31% wesibonelelo sansuku zonke esinconywayo.
Ingabe ukupheka kuthinta ikhwalithi yamaprotheni?
Iphrotheni yekhwalithi ephezulu etholakala emaqandeni iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile ngezilinganiso ezifanele. Kodwa-ke, inani laleyo phrotheni umzimba ongalisebenzisa empeleni libonakala lincike endleleni elilungiselelwe ngayo. Ukudla amaqanda aluhlaza kubonakala kunikeza inani elincane kakhulu lephrotheni.
Olunye ucwaningo lwabheka ukuthi angakanani amaprotheni amuncwa emaqandeni aphekiwe uma kuqhathaniswa namaqanda aluhlaza. Ithole ukuthi ababambiqhaza bamunca u-90% weprotheyini emaqandeni aphekiwe, uma kuqhathaniswa no-50% weprotheyini emaqandeni aluhlaza. Olunye ucwaningo lwanikeza abantu abanempilo ukudla okunamaprotheni eqanda aphekiwe noma aluhlaza. Ithole ukuthi amaprotheni angama-94% eqandeni eliphekiwe amuncwa, uma kuqhathaniswa no-74% kuphela weprotheyini eqandeni eliluhlaza.
Lokhu kusho ukuthi ukupheka amaqanda kusiza ekwenzeni iphrotheni igayeke kalula futhi itholakale kalula emzimbeni. Ngaphezu kwalokho, ukudla amaqanda aluhlaza kuthwala ingozi yokungcoliswa ngamagciwane kanye nobuthi bokudla.
Ziquketheni izithasiselo zamaqanda?
Ngokuyinhloko kunezinhlobo ezimbili ze-egg supplementation: i-albumen kanye nempushana yeqanda lonke.
Isengezo esimhlophe seqanda sitholakala ngokuhlukanisa iqanda elimhlophe neqanda. Iqanda elimhlophe libe selifakwa enkambisweni yokuphelelwa amanzi emzimbeni kanye nokomisa nge-spray ukuze kutholakale impuphu ecolekile. Ivame ukusetshenziselwa ukuxuba namanzi ukwenza ama-shake noma ama-smoothie. Iphinde isetshenziselwe ukudala izindlela zokupheka ezinamaphrotheni amaningi. Kungukudla okunamaprotheni ahlanzekile, okungenawo amafutha, ama-carbohydrate, noma i-cholesterol. Eqinisweni, amagremu angu-30 esengezo esimhlophe seqanda alingana namaqanda amhlophe angu-7 kanye namagremu angu-26 ephrotheni enenani eliphezulu lezinto eziphilayo.
Ngakolunye uhlangothi, yonke impushana yeqanda nayo ivame ukuthengiswa njengesengezo. Le fomethi isetshenziswa ku-confectionery njenge-emulsifier, ithuthukisa ukungezwani phakathi kwe-lipid nezinye izigaba ezinamanzi. Ngenxa yalokhu, izingxube zokupheka zikwazi ukufana kakhulu. Ngaphezu kwalokho, ngenxa yezici namaprotheni e-albumen, iqanda liyajiya lapho lingaphansi kokushisa, libe yisithako esiyinhloko kunoma iyiphi i-dessert.
Ingasetshenziswa futhi ukupheka izindlela zokupheka ezinomsoco. Khumbula ukuthi iqanda liwumthombo omuhle kakhulu wamaprotheni, ama-phospholipids, amavithamini namaminerali. Ngaphezu kwalokho, i-51% yokwakheka kwayo ingamaprotheni. Ezinye izakhamzimba ziyafana nalezo zeqanda eliphelele elijwayelekile. Kulokhu kukhona amafutha nama-carbohydrate.