Kune mhando mbiri dzevadzidzisi vemitambo yekudya - avo vanodavira kuti zvose zvinokonzera zvakafanana steroid anabolics, uye avo vasingazivi chinhu pamusoro payo vanotya. Kana kunzwisiswa, mune zvakawanda zvinowedzera hapana chakaipa. Kubva munyaya ino uchawana kana chirongwa chetachiona chakaipa cheutano.
Zvinokuvadza kunwa mapuroteni here?
Chii chinonzi protein? Mapuroteni ndiro zita rechipiri reprotini, iyo iyo purogiramu yezvokudya zvedu pamwe nemakrohydrates nemafuta. Zvepuroteni, kunyanya, inosanganisira nyama, huku, hove, marusi, cottage cheese, jisi, mazai. Kana iwe ukazvidya, uye usingafungi kusagadzikana, zvinoreva kuti mapuroteni akachena mune zvemitambo yezvokudya iwe uchatakura zvakanaka. Iyi ndiyo mhinduro yakajeka kumubvunzo wekuti ipuroteni inokuvadza mumuviri.
Sei uchida mapuroteni ane poda, apo mapuroteni anokwanisa kuwanikwa kubva pakudya? Kuti uve nekunyatsokura musumbu, unoda huwandu hweprotini - 1.5-2 g kilogram yehutundu hwevanhu. Ie. munhu anorema makirogiramu makumi manomwe nemitambo anofanira kuwana 105 - 140 gramu eprotini. Somuenzaniso, mumombe, kune imwe g g ye nyama, inenge 20 g mapuroteni anodiwa. Ie. iwe unoda zuva rekudya 500-700 gramu yemombe! Paunofunga nezvekuti chiyero chekushumira chiri 150-200 gm, iwe unofanirwa kudya nyama chete. Kana iwe uchiita zvekugadziriswa kwekottage cheese kana mazai, nhamba dzichave dzakafanana zvakare.
Ndokusaka puroteni yeupfu yakasikwa. Zvakakwana kushandisa zvingoro zvishoma chete, zvinosanganiswa nemvura kana mukaka, zuva rekuwana zvikamu zvakafanana sekushandisa zvakanyanya nyama nemamwe mapuroteni. Kunze kwekuti, mune zvigadzirwa zvose panewo makhahydrates uye mafuta, uye mumitambo yezvokudya unowana zvokudya zvakachena pasina tsvina.
Iprotheni inokuvara kuvasikana here?
Varume nevakadzi vari mumamiriro ezvinhu chero ipi zvayo vanodya mapuroteni, uyezve, kunyange kana musingashandise muviri, zvakakosha kutora 1 g yeprotini pa kilogram yehuremu hwako (kureva kuti musikana ane uremu hwekima 50 anofanira kugamuchirwa nechingwa 50 g protein pazuva).
Mapuroteni haasi kungovhiringidza chete, asiwo anodiwa sechikamu chekudya.
Puroteni inokuvadza kune itsvo here?
Haisi chakavanda kuti mapuroteni anopfuura akaoma inetso yehso. Zvisinei, mumakore emakore ekutsvakurudza kwakawanikwa kuti mapuroteni anogona kungokuvadza chete kana itsvo dzaive nedzimwe zvirwere, kana kana mutambi wacho akawedzerwa zvakanyanya kushandiswa kwekushandisa, kana kuti akatadza mutemo wekushandisa yakawanda yemvura.
Kana itsvo dzakanaka, haugone kunetseka nezvehutano hwako nokutora mapuroteni.