Mapuroteni (mapuroteni), pamwe chete nemahydrohydrates nemafuta, chinhu chinokosha chekukosha kwesimba kwezvokudya. Ndiro kushandiswa kwavo kunokubvumira kuti uchengetedze uye uwedzere musimba mashoma, saka kuverenga kwavo kunokosha zvikuru kune vavatambi uye zvishoma. Miganhu yeproteiniti yezuva nezuva yemunhu yakanyanya kufara, naizvozvo chiyero ichi chakanaka kuverengerwa iwe pachako.
Nzira yekuverenga chiyero chezuva nezuva cheprotini?
Zvichienderana nemhando yemuviri, kushanda muviri uye zvimwe zvinhu zvakawanda, chirongwa cheproteiniti chinogona kunge chakawanda kupfuura zvishoma. Kune nzira dzakawanda dzakasiyana dzekuverenga zvakanakisisa iwe pachako kusarudzwa.
Nzira iri nyore yekuziva mapuroteni ako zuva nezuva ndeyokuwedzera uremu hwako nechimwe chiyero. Zvinotendwa kuti munhu ane mararamiro anogara ari oga anoda 1 g yeproteiniti zuva rimwe nerimwe kilogram, avo vane miviri miviri-1.5 gramu, nevatambi - vose magiramu maviri.Asi zvakadaro, mutemo uyu unogona kushandiswa chete nevanhu vane uremu hunokosha - kwete duku kana kuti yakakura.
Muitiro wepuroteni kudya kwezuva
Kana usina chokwadi kana uremu hwako hwakanaka, iwe unogona kuverenga masvositi "chiremu chaiwo" kune munhu ane muviri wako, uye zviri kwaari kuti asarudze zvinodikanwa zvezuva nezuva zveprotini.
Ngatitorei Bork formula yakajeka, iyo inobatsira kuziva chiremera chinowanzoenderana nekukura:
- Kana urefu hwako huri pasi pe 165 cm: kubvisa kubva pakakwirira kwe100.
- Kana kukwirira kwako kuri pasi pe 175 cm: kubvisa kubva pakakwirira 105.
- Kana kukwirira kwako kuri pamusoro pe 175 cm: kubvisa kubva pakakwirira kwe 110.
Kuenderera mberi kubva pamufananidzo uyu, kana iwe uri musikana we 170 cm, ipapo yako yakarema kuyerwa kweBork iri 170 - 105 = 65 kg. Zvisinei, chirevo ichi chinoratidza kururamisa, zvichienderana nehupamhi hwefupa. Kuenzanisa chirevo ichi chiri nyore. Tora inowanzo masentimita tape tepi uye uenzanise mutsara wechiratidzo - munzvimbo iyo nguva inowanzopfeka.
Yeuka chigumisiro, uye tarisa kuti uri rudzi rwepi yemuviri wako:
- Wrist circumference pasi pemasendimita makumi matanhatu - iwe uri asthenic (utete-wakaona, kazhinji usati wagadzirirwa kuzadza vanhu);
- girth yewrist 16-18 cm - iwe uri normostenic (murume ane ruvara rwepfupa yakawanda, iyo inofanirwa kutevera kudya, nokuti nezvinetso zvisina kukodzera zvinokonzerwa zvinokonzerwa zvinokwanisika);
- Wrist yakashanda kupfuura 18.5 cm - iwe uri hypersthenic (munhu ane tambo yakareba, rinorema, uye, sekutonga, chido chokuzara).
Nhamba yeBorka inoda kuchinjwa kumutumbi wemuviri: normostenics dzinosiya nhamba sokuti, asthenics inotora imwe 10%, uye hypersthenics inowedzera 10%. Nokudaro, zvichienderana nechiratidzo ichi, musikana we 170 cm murefu anogona kuva nezviremba zvakasiyana:
- kana iye ari asthenic ane maziso mashoma, ipapo huwandu hwake hunowanikwa maererano neBork (170 - 105) - 10% = 65 - 10% = 65 - 6.5 = 58.5 kg;
- Normostenic inodzinga chikamu chinowanzoitwa Borku chikamu: 170 - 105 = 65 kg;
- hypersthenic (nefupa rinorema) inotarisa chiremu chinowirirana sezvinotevera: (170 - 105) + 10% = 65 + 10% = 65 +6.5 = 71.5 kg.
Ichi chiyero chinofanira kuwedzerwa nenhamba yegiramu yemapuroteni, akaiswa pachiyero chomunhu pazuva. Kune avo vasina kutamba mitambo uye vachitungamira mararamiro ehupenyu, ichi chiyero 1-1.2 g yeprotini pa kilogram yemuviri wemuviri. Saka tinowana puroteni yezuva nezuva, inotarirwa mumwe nomumwe.
Puroteni yezuva nezuva kune mutambi
Nokudaro, kukosha kwehuwandu hwakawanda hwakawanikwa neBork formula (pamwe chete nekugadziriswa kwechimiro chemuviri) kunowedzerwa nekodzero yakakodzera:
- paanodzidzisa katatu pavhiki - 1.6 g yeprotheni pa1 kg;
- paunodzidzisa 3-5 kanomwe pavhiki - 1.8 - 2 g yeprotheni yega imwe kg.
Ie. kune musikana anonyanya kurwisa normostenic ane kureba kwe 170 uye unowanzorema uremu hwechikero 65 (pasinei nehuwandu hunorema), iyo kuverenga ichaita seyiyi: 65 * 1.6 = 104 magamu emapuroteni pazuva.