Kana uri munhu anoenda kugym kana kuti ari kuedza kugara uine hutano hwakanaka, pamwe wakanzwa izwi rekuti 'protein' nguva dzese, handiti? Kuderedza uremu, kuvaka tsandanyama... tinotaura nezveprotein yezvinhu zvese. Asi waiziva here kuti kune mhando mbiri dzeprotein? Iprotein yemhuka neprotein yezvirimwa. Nhasi, tichataura nezvemusiyano uripo pakati pezviviri izvi, zvakanakira nezvakaipira, uye zvakanakira muviri wako.
Chii chaizvo chinonzi mapuroteni? Nyaya yemaamino acids
Zvichitaurwa zviri nyore, mapuroteni ndiwo anovaka miviri yedu. Kungofanana nezvidhinha zvinodiwa kuvaka madziro, mapuroteni akakosha pakuvaka zvese zviri mumuviri wedu, kusanganisira tsandanyama, mahormone, uye ma enzymes. Mapuroteni aya anoumbwa nemamorekuru madiki anonzi maamino acids .
Funga nezvemaamino acids semabhero ane mavara. Mabhero aya anobatanidzwa pamwe chete kuti aumbe marudzi akasiyana emapuroteni. Muviri wedu unoda marudzi angangoita makumi maviri emaamino acids. Muviri wedu unogona kugadzira gumi nerimwe. Asi mamwe marudzi mapfumbamwe haagone kugadzirwa nemuviri wedu. Tinofanira kuawana kubva muchikafu. Maamino acids mapfumbamwe atinoda kuwana kubva muchikafu anonzi "Essential Amino Acids" .
Chii chinonzi "protein yakakwana"? Kureva kuti, kana chikafu chine maamino acids mapfumbamwe akakosha, chinobva mapuroteni akazara.
Mapoka maviri makuru emapuroteni: mapuroteni emhuka nemiti
Pane nzira mbiri huru dzatinowana nadzo mapuroteni: chikafu chemhuka nechikafu chezvirimwa. Pane musiyano mudiki muhuwandu hwemapuroteni ari muzviviri izvi. Ngationei kuti ndeapi.
| Hunhu | Mapuroteni emhuka | Mapuroteni ezvirimwa |
|---|---|---|
| Kukwana | Mazhinji acho "mapuroteni akazara." Izvi zvinoreva kuti ane maamino acids mapfumbamwe akakosha. | Mazhinji acho "mapuroteni asina kukwana." Haana imwe kana maviri eamino acids akakosha. (Asi pane zvimwe zvakasiyana.) |
| Manyuko aripo | Nyama (huku, nyama yemombe, nyama yenguruve), hove, mazai, mukaka nezvigadzirwa zvemukaka (yogati, chizi). | Nyemba (nyemba, nyemba, bhinzi dzegirini, soya), nzungu (cashews, nzungu), zviyo, miriwo, nezvimwewo. Quinoa, tofu, nezvimwewo mapuroteni akazara. |
| Zvimwe zvinovaka muviri | Ine huwandu hwakanaka hwevhitamini B12, vhitamini D, heme iron, uye zinc. | Yakapfuma mufayibha, ma antioxidants, uye phytochemicals. |
Ndezvipi zvakanakira mapuroteni ezvirimwa?
Rudzii rwepuroteni rwaunodya runonyanya kukosha kupfuura huwandu hwepuroteni yaunodya. Kune mabhenefiti akawanda ehutano ekudya chikafu chine mapuroteni anobva mumiti.
- Kudzivirira chirwere chemwoyo: Ongororo yezvidzidzo zvakati wandei yakawana kuti vanhu vanotevera kudya kwemiriwo/vegan vane mukana wakaderera wekufa nechirwere chemwoyo ne30% pane avo vanodya nyama. Izvi zvinodaro nekuti chikafu chezvirimwa hachina mafuta akazara, iron, uye mahormone.
- Kudzivirira kenza: Kudya kwakapfuma muzvikafu zvezvirimwa kunoderedza njodzi yekubatwa nekenza. Makemikoro emuviri anowanikwa muzvirimwa akawanikwa achibatsira kudzivirira kenza. Zvakare, zvikafu zvezvirimwa zvakapfuma mufiber, izvo zvinobatsira kudzora huremu hwemuviri uye kuchengetedza hutano hwekugaya.
- Deredza njodzi yekurohwa nestroke: Kudya chikafu chine hutano chinobva muzvirimwa kunogona kuderedza njodzi yekurohwa ne10%. "Kudya kwakanaka kunobva muzvirimwa" pano kunoreva kudya kwakawanda mumiriwo, zviyo zvakakwana, nenyemba, uye zvishoma muzviyo zvakacheneswa uye shuga yakawedzerwa.
- Dziviriro kubva kuchirwere cheshuga cherudzi rwechipiri: Vanhu vanovimba nezvikafu zvinobva mumiti vane mukana wakaderera wekuva nechirwere cheshuga cherudzi rwechipiri kana tichienzanisa nevaya vanodya mapuroteni akawanda emhuka.
Saka ndezvipi zvakanakira uye njodzi dzeprotein yemhuka?
Kunyange hazvo mapuroteni emiti aine mabhenefiti akawanda, mapuroteni emhuka haana kuipa zvachose. Kunyanya mapuroteni emhuka ane mafuta mashoma.Kunewo zvimwe zvakanakira zvinobva munyama. Semuenzaniso, kune avo vanotsiva nyama tsvuku nezvinhu zvakaita sehuku nehove, vanoti:
- Njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri yakaderera.
- Njodzi yekurwara nemwoyo yakaderera.
- Njodzi yekubatwa nekenza yemuura, yemudumbu, yepancreas, uye yeprostate yakaderera.
- Zviri nyore kudzora huremu hwemuviri.
Asi ziva nezvengozi iyi!
Chinhu chinonyanya kukosha ndechekuti kudya nyama tsvuku (senge nyama yemombe, nyama yenguruve) nenyama yakagadzirwa (senge masoseji, bhekoni) nguva dzose hakuna hutano.
Ongororo yakaitwa pavanhu vanodarika 100,000 yakawana kuti kudya nyama tsvuku yakawedzerwa zuva nezuva kunogona kuwedzera njodzi yekufa ne13%, uye kudya nyama yakagadzirwazve yakawedzerwa kunogona kuwedzera njodzi ne20%.
Saka, pakusarudza mapuroteni emhuka, kuchenjera kuderedza nyama tsvuku nenyama yakagadzirwa uye kuisa pamberi huku, hove, mazai, nemukaka.
Kana uchidya chikafu chezvirimwa chete, funga nezvezvinhu izvi
Kuti uwane mabhenefiti ekudya zvinobva muzvirimwa, unofanirwa kudya zvakasiyana-siyana zvekudya zvine hutano zvezvirimwa . Zvikafu zvakagadzirwa zvakagadzirwa zvakanyorwa se "zvinomera" uye zvine shuga nemafuta hazvizokupi zvinovaka muviri zvaunoda. Kana uri munhu anofarira kudya zvinobva muzvirimwa, unofanira kungwarira zvakanyanya nezvezvinovaka muviri zvinotevera:
- Zingi
- Vhitamini B12 - Izvi hazviwanzo kuwanikwa muzvikafu zvezvirimwa.
- Mapuroteni (nekutora mhando dzakasiyana)
- Karusiyamu
- Vhitamini D
Heano zvimwe zvinhu zvaunogona kuita kuti uzadzise zvinodiwa pakudya:
- Gadzira mhando dzakasiyana dzemiriwo: Pane kudya mhando imwe chete yemiriwo nemiriwo, wedzera mhando dzakasiyana dzembeu (nyemba, nyemba, nyemba, soya), nzungu, uye zviyo mukudya kwako. Nenzira iyi, unogona kuwana amino acid inoshaikwa mune chimwe chikafu kubva kune chimwe.
- Zvekudya zvinosimbisa: Inwai mukaka wezvirimwa zvakaita semukaka wesoya une calcium yakawedzerwa uye vhitamini D. Shandisai zvigadzirwa zvakaita sembiriso yekudya ine vhitamini B12 yakawedzerwa.
- Muriwo une mashizha matema: Muriwo une mashizha matema akadai sespinachi, kale, uye collard greens ndiwo manyuko akanaka ecalcium.
Zvakanaka nguva dzose kutaura nachiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine chirwere.
Mharidzo Yekuenda Nayo Kumba
- Mapuroteni anoumbwa nemaamino acids uye akakosha mumuviri. Kune "maamino acids" mapfumbamwe atinofanira kuwana kubva muchikafu.
- Mapuroteni emhuka ane maamino acid ese mapfumbamwe aya. Zvisinei, nyama tsvuku nenyama dzakagadzirwa zvine njodzi kuhutano.
- Mapuroteni emiti akanaka kwazvo pakudzivirira mwoyo negomarara. Asi kuti uwane maamino acids ese anodiwa, unofanirwa kudya musanganiswa wemhando dzakasiyana dzezvikafu zvemiti (zviyo, nyemba, nzungu).
- Mhinduro yakanakisisa inzira yakaringana. Deredza nyama tsvuku wowedzera huku, hove, mazai, uye mapuroteni akasiyana-siyana emiti mukudya kwako.
- Kana uchivimba nezvikafu zvezvirimwa chete, iva nechokwadi chekutarisira zvinovaka muviri zvakaita sevhitamini B12, zinc, uye calcium.
- Usati waita chero shanduko huru mukudya, taura nachiremba wako kuti akupe mazano.
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