Waneta here nekuedza nzira dzakasiyana dzekuderedza uremu? Saka unofanira kunge wakanzwa nezve 'Kudya Kwemapuroteni Akawanda' uku. Vamwe vanhu vanoti unogona kuderedza uremu nekukurumidza neizvi. Chii chiri chokwadi kana kuti kwete panyaya iyi? Kudya mapuroteni akawanda kunobatsira here kuderedza uremu? Zvakanaka here kumuviri wedu? Ngatitaurei nezveizvi zvese zvakadzama uye nhasi uno.
Kudya zvine mapuroteni akawanda kunobatsira here kuderedza uremu?
Ehe, pane chokwadi panyaya iyi. Kudya zvine mapuroteni akawanda kunogona kukubatsira kuderedza uremu
munguva pfupi . Chikonzero chikuru cheizvi ndechekuti mapuroteni chinhu chinozadza dumbu redu nekukurumidza. Fungidzira, kana ukadya mazai maviri ekudya kwekuseni, hauzonzwi nzara kwenguva yakareba kupfuura kana ukadya roll yakagadzirwa neupfu hwechingwa. Kureva kuti, kana ukadya mapuroteni akawanda, uchanzwa wakaguta kwenguva yakareba. Zvadaro, kudya chimwe nechimwe uye kudya chimwe chinhu chinonaka, uye kuwedzera macalorie asina kufanira mumuviri, zvinodzorwa zvakanyanya. Iyi ndiyo sainzi iri nyore pano.
Asi yeuka izvi zvakanaka. Izvi hazvisi zvemashiripiti. Nzira iyi inoshanda kwenguva pfupi chete. Kana ukadzokera kutsika dzako dzekare dzisina kunaka dzekudya , uremu hwawakadzikira hunogona kudzoserwa nekukurumidza kukuru. Saka, chinhu chakanakisa chekuita ndechekujaira mararamiro ane hutano aunogona kuchengetedza kwenguva yakareba. Kuchenjera kutaura nachiremba wako nezvazvo uye kugadzira nzira inokukodzera.
Ndeapi marudzi akanakisa emapuroteni anokubatsira kuderedza uremu?
Kunyangwe uchifunga kuti uri pa 'Kudya Kwemapuroteni Akawanda,' haugone kungodya chero rudzi rweprotein. Tinofanira kusarudza mapuroteni ane hutano hwakawanda, mafuta mashoma akazara, uye macalorie mashoma. Heano mimwe mienzaniso yakanaka:
- Nyama dzisina mafuta: Huku isina ganda, kakuni, uye nyama yemombe kana yenguruve isina mafuta yakanyorwa kuti 'loin' kana kuti 'round.' Unofanira kurega kudya nyama dzakagadzirwa senge masoseji nemameatball.
- Hove dzemugungwa: Hove dzakapfuma muOmega -3 fatty acids, dzakadai sesalmon, mackerel, uye herring, dzinobatsira zvikuru.
- Nyemba neMbiriwo: Nyemba, nyemba, nyemba dzakasvibira, nenyemba, izvo zvakajairika munyika medu, hazvisi chete mapuroteni akanaka, asiwo inzira yakanaka yekuwana faibha , iyo inobatsira zvikuru mumuviri.
- Zvigadzirwa zvesoya: Zvinhu zvakaita setofu nenyama yesoya isarudzo yakanaka kune vanodya miriwo chete .
- Dairy isina mafuta akawanda: Yogati isina mafuta akawanda, mukaka, uye cottage cheese ndizvo zvinopa mapuroteni akanaka.
- Mazai : Nzvimbo iri nyore uye isingadhuri yeprotein yakakwana.
- Nzungu neMbeu: Maarumondi, nzungu, nzungu, nembeu dzemanhanga zvinogona kudyiwa sechikafu chekudya pakati pekudya kukuru.
Mapuroteni akawanda sei ari mune zvimwe zvekudya?
Ngationei zvishoma nezvehuwandu hweprotein huri mune zvimwe zvekudya zvatinodya. Izvi zvichakubatsira kuronga zvekudya zvako.
| Rudzi rwechikafu | Huwandu hwemapuroteni (inenge) |
|---|
| 85 gramu (3 oz) yehuku isina ganda | magiramu makumi maviri nematanhatu |
| 85 gramu (3 oz) yehove (zvichienderana nerudzi rwayo) | magiramu 17-20 |
| 1/2 kapu ye cottage cheese ine mafuta mashoma | magiramu 12.4 |
| 1/2 kapu ye lentils yakabikwa | magiramu mapfumbamwe |
| 1/2 kapu yembeva dzakabikwa | magiramu 7.7 |
| Zai guru rimwe | magiramu matanhatu |
| 113 gramu (4 oz) yeyogati isina mafuta akawanda | magiramu matanhatu |
| 113 gramu (4 oz) yemukaka usina mafuta akawanda | magiramu mana |
Unofanirawo kufunga nezvemakabhohaidhiretsi nemafuta here?
Ehe zvechokwadi! Chikanganiso chikuru chinoitwa nevanhu vazhinji ndechekubvisa zvachose makabhohaidhiretsi nemafuta kubva mukudya kwavo nekuti vari kudya mapuroteni akawanda. Izvozvo hazvina kunaka kuita. Miviri yedu inoda zvinovaka muviri izvi zvese nehuwandu hwakakodzera kuti ishande zvakanaka. Chinhu chakakosha kusarudza makabhohaidhiretsi "akanaka" nemafuta "akanaka".
- Makabhohaidhiretsi Akanaka:
- Michero nemiriwo mitsva
- Zviyo zvese zvakaita semupunga webrown, oats, uye millet
- Nyemba dzakadai senyemba, nyemba, uye bhinzi dzegirini
- Mukaka neyogati zvisina mafuta akawanda
- Mafuta Ane Utano:
- Avokadho
- Mafuta emuorivhi
- Hove (dzakadai sesalmon, tuna)
- Nzungu dzakadai semaarumondi, walnuts, uye cashews
- Mbeu dzemanhanga, mhodzi dzeflakisi
Imwe zano rakanaka rekudzora nzara nderekupatsanura
huwandu hwemacalorie aunoda pazuva kuita zvikafu zvidiki zvina kana zvishanu, pane kudya zvese panguva imwe chete. Kudya uku kune mapuroteni akawanda kwakachengeteka zvechokwadi here?
Ichi ndicho chinhu chinonyanya kukosha. Kune munhu ane hutano hwakanaka, kutevera rudzi urwu rwekudya
kwenguva pfupi hakuzokuvadzi zvakanyanya. Zvisinei, kuita izvi
kwenguva refu kunogona kukonzera matambudziko akawanda ehutano.
Zvakakosha kutaura nachiremba wako usati watanga kudya chero kudya kwekuderedza uremu, kunyanya kwakadai. Kana uine chirwere cheshuga kana zvimwe zvirwere zvisingaperi, zvakaita sechirwere cheitsvo, usaedze kudya kwakadai usina kupiwa mazano nachiremba.
Heano mamwe ematambudziko ekutevera kudya kweprotein yakawanda kwenguva refu:
- Kusakwana kwezvekudya: Kana ukaderedza kudya kwako kwakapfuma mumacarbohydrates, unogona kushaya fiber nezvimwe zvinovaka muviri. Izvi zvinogona kukonzera kufema kunhuwa, musoro unogara uripo, uye kuzvimba.
- Kuwanda kwenjodzi yechirwere chemwoyo: Kana ukadya nyama tsvuku ine mafuta akawanda uye nyama dzakagadzirwa kuti uwane mapuroteni, huwandu hwecholesterol yakaipa mumuviri wako, kana kuti LDL cholesterol, hunogona kuwedzera, zvichiwedzera njodzi yako yechirwere chemwoyo.
- Migumisiro yeitsvo:Itsvo dzinofanira kushanda nesimba kupfuura zvakajairika kubvisa tsvina mumuviri panguva yekushandiswa kwemapuroteni mumuviri. Kunyange zvazvo munhu ane hutano hwakanaka achigona kutsungirira izvi kwenguva pfupi, kwenguva refu zvinogona kukanganisa mashandiro eitsvo. Izvi zvine njodzi zvikuru kune munhu atova nechirwere cheitsvo.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwakapfuma mumapuroteni kunogona kukubatsira kuderedza huremu munguva pfupi, sezvo kuchigona kukubatsira kunzwa wakaguta.
- Chero zvazvingava, kunyanya kana uine zvirwere zvisingaperi zvakaita sechirwere cheshuga kana chirwere cheitsvo, iva nechokwadi chekubvunza chiremba wako usati watanga kudya kwerudzi urwu.
- Kana uchitenga mapuroteni, sarudza zvinhu zvine hutano zvakaita senyama, hove, mazai, nenyemba panzvimbo penyama dzine munyu senge masoseji.
- Wedzera kwete mapuroteni chete, asiwo makabhohaidhiretsi akanaka (michero, miriwo, zviyo zvakakwana) uye mafuta akanaka (avocado, nzungu) mukudya kwako.
- Iyi haisi mhinduro yenguva refu. Chinhu chakanakisa chekuita ndechekudya zvine hutano uye zvine mwero izvo zvaunogona kuramba uchiita kweupenyu hwako hwese.
Kuderedza huremu, mapuroteni, kudya kwemapuroteni, kudya zvine hutano, kudya zvinovaka muviri, kutarisira huremu, kuderedza huremu
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