Unofarira gym here? Kana kuti uri munhu anoedza kugara uine hutano hwakanaka uye wakagwinya? Saka ungangonzwa izwi rekuti 'protein' nguva dzese. Vamwe vanoti unofanira kudya mapuroteni akawanda, vamwe vachiti haana kunaka. Nyaya chaiyo ndeyei? Mapuroteni akakosha sei kumiviri yedu? Ngatitaurei nezvazvo nenzira iri nyore nhasi.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Sei mapuroteni achikosha zvikuru kumuviri wedu?
Zvichitaurwa zviri nyore, mapuroteni ndiwo musimboti wekuvaka muviri wedu. Fungidzira muviri wako seimba. Mapuroteni ndiwo musimboti wekuvaka imba iyi. Kune marudzi anopfuura zviuru gumi emapuroteni mumiviri yedu, kubva kunhengo kusvika kumhasuru, nyama, mapfupa, ganda, nebvudzi.
Kwete izvozvo chete, mapuroteni anoita mamwe mabasa akawanda akakosha:
- Kupa simba: Mapuroteni akakosha pakugadzira simba rinodiwa nemuviri wedu.
- Kutakura okisijeni: Kunobatsira kutakura okisijeni muropa mumuviri wese.
- Kudzivirira zvirwere: Mapuroteni anobatsira kugadzira masoja ekudzivirira chirwere anorwisa utachiona hunopinda mumiviri yedu. Anochengetedzawo masero edu ane hutano uye anotibatsira kugadzira masero matsva.
- Zvinobatsira mukuderedza uremu: Kudya chikafu chine mapuroteni akawanda kunoita kuti unzwe wakaguta, izvo zvinoderedza nzara uye zvinobatsira mukuderedza uremu hwemuviri.
Tinoda mapuroteni akawanda sei pazuva?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Chii chinoitika kana tikasawana mapuroteni akakwana? Nyama dzemuviri wedu dzinotanga kuputsika, kunyanya tsandanyama, idzo dzinogona kushaya simba uye kuderera .
Asi, sezvinotaurwa netsumo, "Kunyanya pane chero chinhu chakaipa." Chirevo ichocho chinoshandawo kumapuroteni. Kana ukadya mapuroteni akawanda kupfuura aunoda, muviri wako hauzokwanisi kuashandisa. Zvadaro, mapuroteni iwayo anogona kuchengetwa mumuviri semafuta.
Zvichitaurwa zviri nyore, mapuroteni anofanira kuva pakati pe10% ne35% yemacalorie edu ezuva nezuva. Kana uchiita maekisesaizi (semuenzaniso, kuchovha bhasikoro, kusimudza zvinorema, kumhanya), ungangoda macalorie akawanda, asi mapuroteni aunoda anofanira kuramba ari mukati mehuwandu ihwohwo.
Mushure memakore makumi mana, tsandanyama dzedu dzinotanga kudzikira zvishoma. Mukurapa, izvi zvinonzi sarcopenia . Ndosaka ungangoda mapuroteni akawanda sezvaunokura. Kana wakafuta, zano rakanakisisa rekuti unofanira kudya mapuroteni akawanda sei pazuva rinobva kuna chiremba wako kana nyanzvi yezvekudya .
Tafura iri pazasi inogona kukupa pfungwa yekuti unoda mapuroteni akawanda sei pazuva.
| Boka rezera | Mienzaniso yezvinodiwa zvemapuroteni zuva nezuva |
|---|---|
| Vana vari pasi pemakore mana | Inenge zai rimwe chete kana hafu yekapu yebhinzi dzakabikwa. |
| Vana vane makore 4-8 | Zvakaita semazai 1-2, chidimbu chidiki chehove, kana hafu yekapu yenyemba dzakabikwa. |
| Vana vane makore 9-13 | Zvinhu zvakaita sechidimbu chehuku, mazai maviri, kana girazi remukaka. |
| Vana vadiki nevakuru | Zvakakosha kudya musanganiswa wemapuroteni akasiyana-siyana zuva nezuva, akadai sehove, huku, mazai, zvigadzirwa zvemukaka, uye nyemba , nyemba). |
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Ndeapi marudzi akanakisa emapuroteni?
Tinogona kuwana mapuroteni nenzira mbiri huru: mapuroteni emhuka nemapuroteni ezvirimwa. Ose akakosha zvikuru kumiviri yedu.
| Mapuroteni anobva | Mienzaniso |
|---|---|
| Mapuroteni emhuka |
|
| Mapuroteni ezvirimwa |
|
Kunyangwe ukangodya mapuroteni anobva muzvirimwa chete, unogona kuwana huwandu hwakazara hwemapuroteni anodiwa nemuviri wako. Chinhu chakakosha kudya mapuroteni akasiyana-siyana anobva muzvirimwa kuti uwane maamino acid ese anodiwa nemuviri wako.
Zvakakosha: Deredza kudya mapuroteni akawanda kubva munyama dzakagadzirwa senge masoseji, bhekoni, uye meatballs. Izvi zvinogona kunge zvine zvinhu zvisina hutano.
Chokwadi nezve 'Kudya Kwemapuroteni Akawanda'
Ungave wakambonzwa nezvemamwe madhiri anoti anokubatsira kuderedza huremu, akadai seAtkins Diet neKetogenic Diet . Madhiri aya anoderedza makabhohaidhiretsi (starch) uye anowedzera kudya kwako mapuroteni nemafuta.
Tsvagiridzo inoratidza kuti kudya uku kunogona kukubatsira kuderedza huremu munguva pfupi. Asi dambudziko guru nderekuti vanhu vazhinji vanoomerwa nekutevera rudzi urwu rwekudya kwenguva refu.
Uyewo, kana tikanyanya kutarisisa mapuroteni nemafuta chete uye tichidzora kudya kwedu, tinogona kushaya zvimwe zvinovaka muviri zvakakosha (mavhitamini nemaminerari) zvinodiwa nemiviri yedu. Izvi zvinogona kukonzera matambudziko akasiyana-siyana ehutano.
- Kuneta
- Musoro
- Dzungu
- Mweya unonhuwa
- Kuzvimba
Saka, zvakakosha kutaura nachiremba wako usati wadya chero chikafu chakakosha. Iye anogona kukupa mazano akanakisa ehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Mapuroteni akafanana nezvidhinha zvinovaka imba. Mapuroteni akakosha pakuvaka nekuchengetedza tsandanyama, nhengo dzemuviri, ganda, nebvudzi zvine hutano mumiviri yedu.
- Hazvina kunaka kudya mapuroteni akawandisa, uye hazvina kunaka kudya mashoma. Kudya chikafu chakakwana ndicho chinhu chakakosha.
- Tinogona kuwana mapuroteni kubva muzvikafu zvemhuka zvakaita sehove, huku, nemazai, pamwe nekudya kwezvirimwa zvakaita senyemba, nyemba, bhinzi dzegirini, nemacashew.
- Deredza zvakanyanya nyama dzakagadzirwa senge masoseji.
- Usatevedzera kudya kwakawanda kwemapuroteni kwaunoona paindaneti kuti uderedze uremu pasina kupiwa mazano nachiremba. Taura nachiremba wako nezve chero chinhu.
No comments yet. Be the first to share your question or experience below.