Ndepapi pane purotini?

Puroteni inofanirwa mumuviri semhepo, nokuti ndiye uyo anotora chikamu mumagadziro ekuvaka mumuviri, metabolism, anobatsira kugadzira mavitamini akawanda nemaminera. Iwe unogona kuitora kubva kumhuka dzose nemiti yemichero. Apo vazhinji vepuroteni iri, ichaudzwa munyaya ino.

Zvokudya zvine mapuroteni akawanda kwazvo

Kune zvigadzirwa zvemhuka zvakabva, zvakapfuma mumapuroteni, zvinosanganisira nyama, hove, mukaka, mazai uye gungwa. Kubva pamuti, unogona kuona nuts, mbeu nembeu, nyemba uye zviyo. Panguva imwecheteyo, mhando dzakasiyana dze nyama kana hove dzinopesana kubva kune mumwe nemaprotheni. Avo vanofarira nyama iyo inowedzera mapuroteni, zvakakosha kutarisa chevheiri yakabikwa, ine 30.7 g yeprotini pa100 g yezvigadzirwa. Nzvimbo yechipiri inotorwa newaini, uye chechitatu inodyiwa nyama. Avo vanoda kuziva rudzi rwehove iyo ipuroteni yakawanda iri, zvinokurudzirwa kushandisa mune iyi simba kwete nyama, asi caviar, kunyanya, yakatsvuka, ine 31.6 g yeprotini pa100 g yezvigadzirwa.

Pasi pfuma inonzi black granular caviar, uye kubva pane nyama yehove zvinokwanisika kuziva dazzini salmon . Mbeu haisi pasi pepuroteni yehutano uye queen pakati pavo ibhakkwheat. Inoteverwa ne oatmeal uye mupunga. Izvi zvichava ruzivo ruzivo kune avo vanofarira kuti ndeupi rudzi rwekudya kweproteinini. Pamiti yemichero inogona kutaurwa nyemba, lentiy, nyemba uye kunyanya soy. Mapuroteni ayo ane kukosha kwezvakaberekwa uye anoshandiswa kuwana zvigadzirwa zvakasiyana-siyana uye zvinowedzera kuti agadzirise mapuroteni emhuka nemaproteni emiriwo. Avo vanokumbira marimu api anonyanya kushandisa mapuroteni, unogona kupindura kuti mumapanga - 26.3 g pa100 g yezvigadzirwa. Kurutivi rwake kunofamba, uye pistachios.

Protein digestibility

Zvisinei, uchishandisa mapuroteni akawanda, unofanirwa kuongorora kuti yakanyatsogadziriswa sei nemuviri. Unhu hweprotheni hunotsanangurwa nehupo hwezvose zvinodiwa amino acids, yakabatanidzwa mukugadzirwa kwayo. Kana vakagadzikana nezvemaminiti matatu ehuwandu hweamino acids, ipapo mapuroteni akadaro anonzi anonyanya kudyiwa, ayo mapuroteni ose emhuka anobva. Zvisinei, zvakakosha kudyira zvakakanganiswa kudya zvakasiyana-siyana kubva kumapoka akasiyana ezvokudya. Semuenzaniso, zviyo uye mukaka, macaroni nechechi, mazai nechingwa zvakanyatsobatanidzwa pamwe chete.

Kubudirira kwepurogiramu yemapuroteni ane amino acids inowanikwa nekubatanidzwa kwe soya uye gorosi. Kuziva maitiro aya, unogona kugara uchivandudza unyanzvi hwako hwekugadzira mukubika zvikafu zvinogona kuunza zvakakwana kubatsirana mumuviri.