Tose tinoziva kuti miviri yedu inowana simba kubva muchikafu chatinodya. Kune zvinhu zvitatu zvinovaka muviri zvinopa simba iri. Izvo makabhohaidhiretsi , mafuta, uye mapuroteni. Tinozviti macronutrients. Pazvinhu izvi, mapuroteni ndiwo anonyanya kukosha uye anokosha mumuviri wedu. Asi zvinoshamisa kuti muviri wedu haugone kuchengeta mapuroteni. Saka, tinofanira kuwana huwandu hunodiwa hweprotein kubva muchikafu chatinodya zuva nezuva.
Sei mapuroteni achikosha kwatiri?
Zvichitaurwa zviri nyore, mapuroteni akafanana nematombo anovaka miviri yedu. Anoumbwa nemayuniti madiki anonzi maamino acids. Mamwe marudzi emapuroteni, akadai se whey protein, ane ese mapfumbamwe akakosha emaamino acids.
Basa rinoitwa neprotein kumuviri wedu harisi basa diki. Ingofungai...
- Kukura kwetsandanyama nenyama: Mapuroteni akakosha pakuvakazve muviri kana uchirovedza muviri kana kuti uine kukuvara kudiki.
- Kugadzira maenzyme nemahormone : Mapuroteni ndiwo chivakwa chikuru chemaenzyme nemahormone anodzora maitiro akawanda mumuviri wedu.
- Kupa simba: Kufanana nemakabhohaidhiretsi nemafuta, muviri unoshandisawo mapuroteni kugadzira simba kana zvichidikanwa.
Hazvisi izvozvo chete, mapuroteni akakosha pakukura uye kurarama zvakanaka kwezvose kubva mubvudzi redu, nzara, ganda, ropa, uye tsinga.
Iye zvino ungangove uchishamisika kuti, "Saka ndinoda mapuroteni akawanda sei pazuva?" Huwandu hwemapuroteni aunoda hunoenderana nehuremu hwako, zera rako, uye kuti unoshanda zvakadini. Saka, nzira yakanakisisa yekuwana huwandu hwemapuroteni hwakakunakira ndeyekutaura nachiremba wemhuri yako, anozivikanwawo saDr.
Paavhareji, munhu mukuru anoda magiramu manomwe emapuroteni pahuremu hwese hwemuviri hwemakirogiramu makumi maviri. Izvi zvinoreva kuti munhu anorema mapaundi zana nemakumi mana (anenge makirogiramu makumi matanhatu nematatu) anoda magiramu makumi mashanu emapuroteni pazuva.
Ndezvipi zvinhu zvakanakisisa zvinopa mapuroteni?
Kune chikafu chakawanda chine mapuroteni. Asi chimwe chine hutano kupfuura chimwe. Semuenzaniso, hove, bhinzi, nenyemba zviri nani pane nyama dzakagadzirwa senge masoseji nehot dog. Nyama tsvuku dzakadai semombe nenguruveIne mafuta akawandisa . Izvi zvinogona kukwidza cholesterol uye kuwedzera njodzi yekurwara nemwoyo . Saka kana ukadya nyama tsvuku, kuchenjera kuidya zvine mwero , kwete kakawanda.
Heano mamwe ezvekudya zvine hutano, zvine mapuroteni akawanda.
| Rudzi rwechikafu | Tsananguro uye huwandu hweprotein |
|---|---|
| Hove | Imwe yenzira dzakanakisisa dzekuwana mapuroteni. Salmon ine magiramu gumi nemanomwe eprotein mumaounces matatu. Hove yemombe ine magiramu gumi nemashanu. Pamusoro pezvo, hove inewo zvinovaka muviri zvakawanda, zvakaita seomega-3 fatty acids uye vhitamini D. |
| Huku | Inozivikanwa zvikuru pakati pedu muSri Lanka. Makirogiramu mana ezamu rehuku risina ganda ane magiramu makumi maviri nematanhatu eprotein. Makirogiramu matatu enyama yeturkey ane magiramu makumi maviri nemashanu eprotein. |
| Bhinzi | Soya dzine magiramu makumi matatu nerimwe eprotein pakapu imwe neimwe! Nyemba dzakadai sechickpeas, kidney beans, uye black beans dzinewo mapuroteni akawanda. Dzinewo fiber yakawanda, iyo inobatsira kudzora nzara. |
| Nyemba | Ndiyo chikafu chikuru mudzimba dzedu. Kapu yenyemba dzakabikwa ine magiramu angangoita gumi nemasere emapuroteni. Inewo faibha yakawanda. |
| Mazai | Mapuroteni mazhinji ari muzai ari muzvichena. Mapuroteni aya akazara, zvichireva kuti ane maamino acids mapfumbamwe akakosha. |
| Nzungu dzakadai semacashew nenzungu | Maarumondi nemapistachio ane magiramu matanhatu eprotein paaunzi imwe neimwe (anenge magiramu makumi maviri nemasere). Zvisinei, unofanira kufunga nezvemacalorie paunenge uchiagocha nemunyu nemafuta. |
| Dairy | Machizi mazhinji ane mafuta akawanda, asi kapu ye cottage cheese isina mafuta akawanda ine magiramu makumi maviri nemana eprotein uye calcium yakawanda. |
Zvekudya zvinokurumidza uye zviri nyore zvine mapuroteni akawanda
Hamufanirwe kudya protein bar kana muchinzwa nzara panguva yekudya kwemasikati. Nekuronga zvishoma, munogona kugadzira chikafu chinonaka uye chine hutano kumba.
Skyr
Ichi chigadzirwa chemukaka chakafanana neyogati. Kapu yeSkyr ine mapuroteni akapetwa kaviri (anenge magiramu gumi nemashanu) kupfuura yogati yenguva dzose isina mafuta akawanda . Unogona kuwedzera mapuroteni zvakanyanya nekuwedzera dzimwe mbeu dzechia.
Hummus
Dip iyi inonaka yakagadzirwa nenzungu dzakabikwa inonaka nezvidimbu zvemuriwo (makarotsi, magaka). 2/3 kapu yehummus ine magiramu manomwe eprotein.
Edamame
Izvi zvinoreva soya dziri mumapods. Dzinogona kudyiwa nekudzibikisa mumvura ine munyu. Edamame ine magiramu gumi nemasere emapuroteni mukapu imwe chete.
Huku dzakakangwa
Tora nyemba dzemumagaba, dururira mvura, wedzera mafuta emuorivhi mashoma, munyu, uye chili flakes, wobika muovheni (200 degrees Celsius) kwemaminitsi 20-30. Hafu yekapu yeizvi ine magiramu manomwe emapuroteni.
Tuna nezvikafu
Chirongo chimwe chete chetuna mumvura chine magiramu angangoita 27 eprotein. Ichi chikafu chinonaka kana chikadyiwa nemacrackers mashoma egorosi rese.
Ruomba rweNzungu
Idya zvipunu zviviri zvepeanut butter isina shuga kana almond butter pamwe chete nemaapuro zvidimbu kana celery sticks. Izvi zvinopa mapuroteni angangoita magiramu manomwe.
Mharidzo Yekuenda Nayo Kumba
- Mapuroteni chinhu chakakosha mumuviri wako wese, kusanganisira tsandanyama, ganda, bvudzi, uye nzara.
- Sezvo muviri wedu usingakwanise kuchengeta mapuroteni, zvakakosha zvikuru kuti tiwane mapuroteni kubva mukudya kwedu kwezuva nezuva.
- Kana uchidya mapuroteni, sarudza zvekudya zvine hutano zvakaita sehove, huku, mazai, nyemba, nebhinzi pane nyama ine munyu.
- Kana uchinzwa nzara masikati, kudya chikafu chine mapuroteni akawanda kunogona kukubatsira kuti ugare uine simba kwenguva yakareba.
- Kana usina chokwadi nezvehuwandu chaihwo hweprotein hwaunoda, usambozeza kutsvaga rubatsiro kubva kuna chiremba wako .
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