Ubuzima

Tumenye neza ibyo turya: Poroteyine

Kugirango wubake inzu yuzure hakenerwa byinshi. Nyuma yo gusiza ikibanza, ucukura umusingi, ugashyiramo amabuye y’urufatiro, ukazamuraho amatafari nuko ukazakenera gukinga no gusakara ndetse no gukora amasuku. Uba wakoresheje urwondo, sima, amabati, inzugi, amadirishya, irangi n’ibindi binyuranye bikenerwa mu bwubatsi.
Umubiri wacu nawo ni nk’inzu. Ugizwe n’ibice binyuranye, amamiriyari y’uturemangingo tunyuranye dufatanyiriza hawe kubaka umubiri wose ukuzura. Kugirango byose bigerweho hakenerwa poroteyine.

Poroteyine ziza mu ntungamubiri eshatu zo umubiri wacu ukenera ku bwinshi (izindi ni ibinyasukari n’ibinyamavuta) kandi umwihariko wazo nuko zikenerwa ku gipimo kinini ku bana kurenza abakuze dore ko umwana aba akeneye gukura muri byose haba mu bwenge no mu gihagararo.
Nyamara kandi ziri amoko anyuranye bituma zigira n’akamaro gatandukanye mu mubiri nkuko tugiye kubirebera hamwe.

1. Gukura no gusana

Umubiri ukenera poroteyine ngo ukure kandi wisane. Buri munsi hakoreshwa poroteyine zingana ariko haba igihe hakenerwa poroteyine nyinshi. Aha ni mu gihe warwaye by’umwihariko wabazwe cyangwa wakomeretse, igihe umugore atwite cyangwa yonsa no mu gihe ukeneye kugabanya ibiro.

2. Gufasha mu mikorere y’umubiri

Hari poroteyine zitwa enzymes izi akamaro kazo ni ugufasha mu bikorwa binyuranye bibera imbere cyangwa inyuma y’uturemangingo fatizo. Akamaro kazoo nyamukuru ni ukwihutisha imikorere y’imbere mu mubiri harimo igogorwa, kuvura kw’amaraso, ikorwa ry’ingufu, kwikanya kw’imikaya n’ibindi.

3. Zikora nk’intumwa

Zimwe muri poroteyine ni imisemburo, ikaba nk’intumwa zihuza ibice binyuranye by’umubiri. Iyi misemburo ikaba ikorwa n’imvubura zikayohereza mu maraso azitwara aho zikenewe.

Ingero twatanga za poroteyine zikora nk’imisemburo harimo insulin na glucagon zishinzwe ibyerekeranye n’isukari mu mubiri, hGH ishinzwe gukura kw’ibice binyuranye harimo n’amagufa, ADH ibwira impyiko gukamura amazi ntasohoke, ACTH ishinzwe irekurwa rya cortisol igira uruhare mu mikorere y’umubiri imbere, n’izindi.

4. Zitanga ireme n’imiterere

Zimwe muri poroteyine zikaba kandi ziha ishusho runaka ibice binyuranye by’umubiri. Muri zo harimo keratin iboneka mu ruhu inzara n’imisatsi; collagen iboneka mu ruhu, mu magufa n’ibiyahuza, na elastin ifasha bimwe mu bice gusubira mu mwanya wabyo nyuma yo kubikanda cyangwa kubikwegura nk’ibihaha, umura, igitsina n’imiyoboro y’amaraso.

5. Kuringaniza pH

Poroteyine kandi zigira uruhare mu kuringaniza igipimo cy’ubukarihe cyangwa uburure bw’amatembabuzi yo mu mubiri nk’amacandwe, amaraso, amarira, indurwe yo mu gifu n’ibindi

6. Kuringaniza amatembabuzi mu mubiri

Albumin na globulin ni poroteyine zishinzwe kuringaniza amatembabuzi mu mubiri. Iyo utarya amafunguro akize kuri poroteyine bituma igipimo cyazo kimanuka nuko amatembabuzi agatembera hagati y’uturemangingo, ingaruka zikaba kubyimba cyane cyane inda. Ibi ni byo kurwara bwaki dore ko uyirwaye arangwa no kubyimba inda kandi bikaba biterwa no kurya ibirimo calories nyinshi ariko ntabone ibirimo poroteyine zihagije

7. Kongerera ingufu ubudahangarwa

Poroteyine kandi zifasha mu ikorwa ry’abasirikare b’umubiri bashinzwe kurwanya za mikorobe zinyuranye zitera Indwara.
Izi zidahari wasanga bagiteri na virusi zororoka mu mubiri wacu nuko tugahorana indwara.

8. Gutwara no kubika intungamubiri

Izi ni poroteyine zishinzwe gutwara intungamubiri mu turemangingo, hanze yatwo cyangwa hagati yatwo. Izo ni nka vitamin, imyunyungugu, umwuka, isukari na cholesterol.
Urugero ni hemoglobin itwara umwuka iwukuye mu bihaha ikawukwiza mu bice by’umubiri, GLUT itwara isukari na lipoproteins zitwara cholesterol n’ibindi binure mu maraso.
Poroteyine nka casein iboneka mu mashereka ifasha umwana gukura naho ferritin ikaba ishinzwe guhunika ubutare.

9. Gutera ingufu

Muri garama imwe ya poroteyine habamo calories 4, kimwe no mu binyasukari. Gusa izi ngufu zikoreshwa igihe izikomoka ku isukari n’ibinure zabuze cyangwa zidahagije kuko poroteyine ziba zishinzwe ibindi.
Icyakora iyo umaze amasaha hagati ya 18 na 48 utarya, umubiri ukoresha poroteyine mu gukora ingufu ukeneye.

Hakenerwa poroteyine zingana gute

Mu bihe bisanzwe ubundi poroteyine zikenerwa zigendana n’ibiro ufite. Kugirango umenye poroteyine ukeneye ukuba ibiro byawe na 0.8 icyo ubonye zikaba garama za poroteyine, bivuze ko niba ufite ibiro nka 70 ukeneye poroteyine zingana na 70X0.8=56g za poroteyine ku munsi.
Gusa biragoye kuba wapima buri cyo kurya uriye ngo umenye poroteyine zirimo, ahubwo icya ngombwa ni ukumenya amafunguro akungahaye kuri poroteyine kuko niyo zibaye nyinshi nta ngaruka mu mubiri.

Ni ayahe mafunguro akungahaye kuri poroteyine?

Poroteyine zibamo ibice bibiri harimo poroteyine zuzuye ndetse na poroteyine zituzuye

Izuzuye ziboneka mu bikomoka ku matungo byose : inyama, amata, amagi n’ibiyakomokaho, naho mu bimera ziboneka muri soya.

Izituzuye ziboneka mu bimera, gusa habaho ibifite nyinshi kurenza ibindi, twavuga lentilles, ibishyimbo, urunyogwe, ingano n’ibizikomokaho, umuceri, utubuto twa chia, ubunyobwa bubisi, ibihwagari, inzuzi z’ibihaza, avoka, epinari, ibirayi, imineke, …
Mu gihe utarya ibikomoka ku matungo usabwa kurya uruvange rw’ibikomoka ku bimera kugirango poroteyine zuzuzanye.

Biracyaza….

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