Kurema kwehuremu, pamwe nekurwisana nemafuta panguva yekuomeswa, inotora nguva yakareba uye inopedza nguva inomanikidzira munhu kusiya tsika dzakasakara zvekudya, kupa nguva yakawanda yekudzidzira uye kuwedzera chikafu nemakosha anodiwa. Muchikamu chino, tichaongorora kuti mapuroteni anosarudza kuderedza kuora.
Chii chinoshandiswa puroteni yekurema kwekureruka?
Puroteni inowedzera kune chikafu inotitendera kuti tiwane mabasa akawanda anokosha anozogadziriswa munzira inoenda kune chinangwa chikuru:
- ane chiroro chakakosha-koriori, iyo inogara ichienda nekurasikirwa kwemazivi, kazhinji pane kuperevedza kweproteiniti, iyo inokanganisa maitiro ese emuviri, uye kudya kweprotein kunodzivisa;
- ane chikafu chisina kukwana, kutanga kwezvose, inoparadza masimba emuviri, uye inofanirwa kuchengetwa nekubatsira kwezvinowedzera;
- mapuroteni ndiwo chikamu chakakosha mumafuta anopisa;
- kufanana kweprotein kunoda chetatu simba rinodhura kubva mumuviri, iro pacharo rinobatsira kuderedza uremu.
Mukuwedzera, kushandiswa kwepurogiramu yakawanda yeprotini kunoderedza glycemic index yezvokudya, zvinodzivirira kusvetuka mune shuga yeropa uye nokudaro kunoderedza kudya.
Ipuroteni ipi iri nani pakurasikirwa?
Haisi chakavanzika chekuti pane zvakasiyana-siyana zvepuroteni. Pakati pavo pane avo vanoita nokukurumidza (serum), zvishoma nezvishoma (casein) uye vakavhenganiswa (yakaumbwa nemaviri apfuura).
Masayendisiti akasarudza kutarisa kuti mapuroteni anoshanda zvakadini kunwa kwekureruka-whey kana casein? Somugumisiro wezviongorori, zvakawanikwa kuti kurasikirwa kwakanyanya kunopisa kunopa casinin, inotorwa ne 1.5 g ye kilogi imwe yehutatu hwemuviri womunhu. Uyezve, kushandiswa kweprotheni kuwedzera kana kurasikirwa kwakaratidzwa kunoshanda kupfuura
Zvinotendwa kuti kubva pane zvekudya iwe unoda kuwana 50% yeprotini pazuva, uye vamwe vose kuti vawane mitambo yezvokudya. Saka, somuenzaniso, musikana anorema makirogiramu 60 anoda 90 gramu eprotini pazuva (zvichienderana ne 1.5 g yeprotini pa 1 kg yehutatu hwemuviri). Pakati idzi, 45 g inofanira kuwanikwa kubva ku casein (iyi 1.5 servings), uye imwe 45 g - kubva pane nyama, mazai, huku, hove, cottage cheese nemamwe mapuroteni.
Kuziva kuti mapuroteni angatora sei kana uchinge uremerwa, zvinokosha kuti uite maererano nemitemo yekugamuchira kwayo: ivo vanodzokorora nzvimbo yekudya, uye vanonwa iyo vasati vadzidziswa kana usiku. Mune nguva yekudya inofanira kuregererwa kwete kubva kunotapira, mafuta, zvokudya zveupfu, asiwo kubva kune zvinwiwa zvinodhaka mune chero uwandu nekuratidzwa.