Vanhu vazhinji vanofunga kuti mapuroteni chinhu chakakosha chekukura kwemasumbu. Chaizvoizvo, mapuroteni ndiro zita rechipiri reprotini. Mapuroteni , pamwe chete nemahydrohydrates nemafuta, ndeimwe yezvakasikwa zvezvinhu zvakasikwa, uye kana zvichidiwa, zvinogona kuwanikwa kwete chete kubva kumitambo inowedzera, asiwo kubva kune zvigadzirwa. Kubva munyaya ino uchawana kuti kune zvakawanda zveproteiniti.
Kuti uwane kuti mapuroteni akawanda sei zuva iwe unoda, shandisa mazano akajeka:
- Kana iwe usingaiti maitiro, unofanira kuwana 1 g yeprotheni pa kg yehuwandu hwako zuva rega rega (kana iwe uchiyera makirogiramu 60 - 60 gmprotini pazuva).
- Kana ukashanda nguva dzose, unofanira kuwana 1.5 gramu eprotheni pa kg yehutema hwako zuva rega rega (kana iwe uchiyera makirogiramu 60 - 90 gmprotini pazuva).
- Kana iwe uri kukwidza kunorema uye uchirota pamusoro pemisanganiswa yakawanda, unofanira kuwana 2 gramu eprotheni pa kg yehuwandu hwako zuva rega rega (kana iwe uchiyera makirogiramu 60 - 120 gmprotini pazuva).
Kwose kwezuva kubva kumarudzi ose unofanirwa kuwana zvakakwana mapuroteni sezvaunenge uchiverenga nemurayi uyu. Kunyangwe mushure meizvi, unogona kuziva apo mapuroteni anochengetwa, uye sarudza kudya.
Protein Products
Funga nezvezvigadzirwa zvine protein:
- Mafuta-e-mafura ezvenyama: vevha, nyuchi, mbira;
- Mhando dzakaderera dzakasiyana dzehukuku: chizidzi chekuku, chikepe;
- Zvishandisi zvehuchi: pasi-fat fat cheeses, pasi-fat fat cottage cheese, mukaka, nezvimwe;
- marudzi ose emiti (unofanirwa kuishandisa zvakanaka, ane mafuta akawanda);
- nyemba - peas, lentils, soya, nyemba, etc;
- mazai mazai - kunyanya mapuroteni (zviri nani kudyiwa mumafomu anopisa).
Kuziva kuti chirume ichi chii , iwe unogona kuita nyore nyore kudya kuitira kuti chikamu chimwe chezvokudya chako chinosanganisira chikamu cheprotini. Usakanganwa kutora mapuroteni zvokudya usati wapedza uye pashure pokudzidzira kuti upe mutumbi nezvinhu zvose zvaunoda.