Ukeneye proteine ​​zingana gute mu mubiri wawe? hari byinshi bishobora kuba bibi kimwe na bito

Duhora dusabwa kurya proteine ​​nyinshi, hamwe n’abantu benshi cyane cyane abagabo kuyarya usibye izindi macronutrients hafi ya zose, ariko abahanga baratuburira ko iyi nama itayobya gusa, ahubwo ishobora no kwangiza.

Bikekwa ko hafi kimwe cya kabiri cy’abantu bakuru bongereye proteine ​​mu 2024, hamwe n’ibicuruzwa bya supermarket hamwe na poroteyine yongeyeho mu myaka yashize.

Byongeye kandi, isoko rya poroteyine ku isi yose riteganijwe kwiyongera kugeza kuri miliyoni 5.6 z’amapound mu 2029, nk’uko Fortune Business Insights ibitangaza.

Muri icyo gihe kandi, imbuga nkoranyambaga zirimo abantu benshi kuva Joe Rogan kugeza kuri Bear Grylls bagira inama abareba uburyo bwo kongera poroteyine hamwe na buri wese kuva ku bagore bacura, usanga bakunda gutakaza imitsi, kugeza ku bakunzi ba fitness bagenewe.

Ariko nk’uko Rob Hobson, inzobere mu by’imirire yanditswe akaba n’umwanditsi wa Unprocess Life Life, proteine ​​ntabwo ikora mu bwigunge: karubone ndetse n’amavuta ni ngombwa.

Nk’uko byatangajwe na Rob Hobson, inzobere mu bijyanye n’imirire akaba n’umwanditsi w’ubuzima bwawe butunganijwe, ntabwo ari cyane cyane kurya proteine ​​nyinshi, ahubwo uhitamo ibyiza

Agira ati: ‘Nubwo poroteyine ari ingenzi ku buzima, imbaraga no gukomeza imitsi uko dusaza, ikigaragara ni uko abantu benshi mu Bwongereza ndetse no ku mugabane w’uburayi bamaze kubona ibirenze ibyo bahagije‘.

Yongeyeho ati: ‘Ugereranyije, abantu bakuru mu Bwongereza barya hafi 1,2g bya poroteyine ku kilo cy’ibiro biremereye ku munsi, ibyo bikaba bimaze kuba hejuru y’amabwiriza ya leta ya 0,75g / kg / ku munsi.’

Ibi bivuze ko abagabo bagomba kurya hafi 60g za poroteyine kumunsi naho abagore bagera kuri 54g, mugihe umuntu wese urengeje imyaka 50 agomba kuba afite intego yo kugera kuri 1g kuri kilo – kuko kwinjiza bigabanuka uko imyaka igenda ishira.

Byinshi mu bintu byiza: ingaruka zo kurya proteine ​​nyinshi

Poroteyine nimwe mu bintu bitatu by’ingenzi bya macronutrients, hamwe na karubone hamwe n’amavuta, dukeneye gukura, gutera imbere no gusana.

Iboneka mu mubiri nk’inyubako ya buri selile yumuntu mu mitsi, amagufa, ingirangingo, uruhu, umusatsi ndetse n’izindi ngingo zose.

Igizwe na enzymes zitanga ingufu za biohimiki kandi ni ingenzi mu mikorere ya hemoglobine itwara amaraso ya ogisijeni ikikije umubiri.

Mu gihe kandi kurya bihagije ni ngombwa kugira ngo wirinde imirire mibi, kandi ubungabunge imitsi n’imbaraga uko dusaza, kurya cyane bishobora gutera ibibazo byinshi by’ubuzima birimo amabuye y’impyiko, indwara z’umutima ndetse na kanseri.

Ikibazo nuko ubutumwa bwo ku murongo akenshi bufata iyi mibare yo hejuru igenewe amatsinda mato, yihariye kandi akayakoresha kw’isi yose.

Hobson yagize ati: “Ariko ku bantu basanzwe, nta kimenyetso cyerekana ko kurenga ibyo ukeneye ku giti cye bitanga inyungu z’ubuzima kandi niba hari icyo bishobora kuza biturutse ku ntungamubiri z’ingenzi nka fibre, vitamine n’imyunyu ngugu.”

Kunanirwa kw’impyiko

Iyo poroteyine ikoreshejwe, igabanyijemo aside amine hanyuma igakoreshwa mu mikurire no gukira.

Ubu buryo butanga imyanda nka calcium ya urea hanyuma ikungururwa mu mubiri nimpyiko. Ariko kugira proteine ​​nyinshi birashobora gushira impyiko bitari ngombwa kumpyiko, bikavamo amabuye yimpyiko ndetse no kunanirwa kw’impyiko hakiri kare.

Gucura

Dr Federica Amati, umwe mu bahanga inyuma ya porogaramu izwi cyane y’imirire ya ZOE, avuga ko poroteyine yacu ikenera impinduka mu gihe kandi ntabwo buri gihe ari ikibazo cyo kongera ibyo kurya kugira ngo twishyure impinduka umubiri wacu unyuramo uko dusaza.

Amabwiriza y’Ubwongereza arasaba abantu bakuru kurya 0,75g bya poroteyine ku kilo cy’uburemere bw’umubiri. Ugereranyije, abagore 72 kg, bingana na 54g ku munsi

Ku rugero, bimaze igihe kinini byagaragaye ko kunyura mu gihe cyo gucura bituma abagore bagira ibyago byinshi byo kurwara osteoporose, indwara igabanya amagufwa, kandi bikagorana gukomeza imitsi.

Icyakora, Dr Amati aragabisha ati: ‘Kongera intungamubiri za poroteyine ntibizakemura iki kibazo.’

Mu byukuri, ubushakashatsi bwerekana ko kurya proteine ​​nyinshi z’inyamanswa mu gihe cyo hagati bishobora kongera ibyago bya kanseri.

Ubushakashatsi bwakozwe mu mwaka wa 2014 na kaminuza ya Californiya y’amajyepfo bwitabiriwe n’abantu barenga 6.000 bakuze barengeje imyaka 50 bwerekanye ko indyo yuzuye ya poroteyine aho poroteyine zigera kuri 20% bya karori zose bifitanye isano n’impanuka ziterwa na kanseri, diyabete ndetse n’impfu.

Ibyago bya kanseri

Muri ubu bushakashatsi, abantu bakuru bafite proteine ​​nyinshi bafata inshuro enye bapfa bazize kanseri ugereranije n’izo kurya indyo yuzuye proteine.

Ubundi bushakashatsi bwerekana ko ibibyimba, harimo na melanoma na kanseri y’ibere, bishobora gukura vuba niba umurwayi ari ku ndyo yuzuye proteine.

Wibuke, benshi muritwe ntidukeneye proteine ​​nyinshi, dukeneye proteine ​​nziza hamwe nimirire yuzuye

Bikekwa ko iyi ari ibisubizo byo gukabya inzira nyamukuru ya selile ishinzwe gukura bitewe nuko kanseri ari ikwirakwizwa ry’utugingo ngengabuzima.

Ariko ntabwo ingano ya poroteyine ari yo nyirabayazana gusa, ahubwo ni ubwoko bwa poroteyine ikoreshwa.

Nkuko Porofeseri Charles Swanton, inzobere mu bijyanye na oncologue akaba n’umuganga mukuru mu bushakashatsi bwa Kanseri mu Bwongereza abisobanura: ibyago byo kurwara kanseri yo mu mara birenze cyane iyo urya inyama zitukura cyangwa zitunganijwe buri munsi.

Guhangayikishwa cyane n’ifu ya poroteyine nabyo bifitanye isano n’ubwiyongere bwa kanseri yo mu mara, kuko bihindura mikorobe yo mu nda, bigatera uburibwe no kurekura uburozi.

Nigute ushobora kubona ibiboneye mubyo turya

Aho kwirukankana imibare, Hobson atanga inama yo kwibanda ku bintu bitandukanye by’amasoko meza ya poroteyine.

Yagiriye inama ati: ‘Shyiramo uruvange rw’ibimera na poroteyine bikomoka ku nyamaswa nk’ibinyomoro, amagi, soya, imbuto, amafi, inkoko n’amata kugira ngo byoroshye intego zawe za poroteyine.’

Ku rugero, kuminjagira imbuto kuri yogurt yawe mu gitondo bishobora kwemeza ko utangiye umunsi hamwe na proteine ​​zirenga 10g.

Yongeyeho ko amababa mato y’inkoko arimo poroteyine zigera kuri 30g bikaba ari amahitamo meza ya sasita cyangwa ifunguro rya n’imugoroba.

Ushobora kandi kongera intungamubiri za poroteyine umunsi wose ukarya imbuto, foromaje n’imbuto hamwe n’amavuta y’ibinyomoro niba uhangayikishijwe no gutsinda intego zawe.

Hobson yagize ati: ‘Wibuke ko benshi muri twe badakenera poroteyine nyinshi, dukeneye proteine ​​nziza zifite indyo yuzuye.’

@Rebero.rw

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