Kutaura pamusoro pezvokudya zvine mapuroteni akawanda uye mafuta mashoma, kutanga pane zvose zvakakosha kunzwisisa kuti mapuroteni ndiwo maitiro ekuvakwa kwemuviri wedu. Kuti uwane chinhu chinokosha pamwe chete nechikafu, unofanirwa kuziva kuti ndezvipi zvekudya zvine mapuroteni akawanda, nokuti ndezvokudya izvo zvizhinji zvayo zvinowanikwa.
Ndezvipi zvokudya zvakakwirira muprotheni?
Kana tikataura pamusoro pezvipi zvekudya zvine mapuroteni akawanda, kutanga pane zvose tinofanira kutaura nyama. Nyama yakachena inobatsira zvikuru, pakuenzaniswa nemafuta matsvuku nekuda kweprotein. Imwe yeanonyanya kukosha - nyama yekuku, yega 100 g yezvigadzirwa - 32 g yeproteiniti, ine zvishoma zvinyoro-mafuta uye mafuta. Mune nyama yakasviba kunyange zvazvo pane mapuroteni, asi inewo yakawanda yekuvadza cholesterol nemafuta. Zviri nani kudya hove uye nyama yakaonda. Edza kusabvisa kubva kumidyo yekudya, bhakoni, nyama yakabikwa. Chiropa neitsvo zvine huwandu hwemafuta uye munyu, saka haufaniri kuvashusha.
Kutaura nezvekuti rudzi rwekudya kwezvirimwa hwakawanda zveproteine, zvakakodzera kutaura mahairi. Ichi ndicho chimwe chezvinhu zvakanakisisa zvinogadzirwa, zvezvirimwa zvinotorwa semumwe wemhando dzakanakisisa dzechinhu ichi chinokosha. Mapuroteni akafuma muy soya, nyemba, lentils, peas. Nyemba dzinewo zvakawanda zve fiber uye 8 dzinokosha amino acid .
Ndezvipi zvimwe zvokudya zvinokwana mapuroteni akawanda?
Ichokwadi kuti hatigone kutadza kutaura nuts (marangi, maarmonds, cashews), izvo zvakanyanya muprotheni. Zakawanda zveprotini iri muBrazil nut, chete magiramu 30 emugadzirwa ane chiyero chezuva nezuva chemunhu. Mukuwedzera, iwo ane nhamba huru ye omega-3 fatty acids uye amino acids.
Chikamu chechina chegirazi yemarumondi inosvika 8 gramu eprotheni. Muchizamu ichi hachina mafuta. Peanut inofanirwawo kuti ndiyo yakagadzirwa nemapurotini, sepanut butter (mumagiramu makumi matatu emuchero yacho 8 gram eprotini). Iyo imwe chete yemapunguti ndeyekuti ine mafuta mazhinji, saka inofanira kudyiwa mukuenzanisa.
Mune mapuroteni akawanda ari mumiti yakasiyana-siyana yemakisi, akawanda acho mucheki, kamuki, yogashi uye mukaka. Vanokwanisawo kugovera muviri wemunhu nemavithamini anodiwa nemaminera. Kuvapo mumukaka wekuwanda kwekasikiyo kunokubvumira kuchengetedza mapfupa ane utano nemazino, zvichibatsira kudzivirira kukura kwezvirwere zvakadai seArthritis uye osteoporosis. Vaya vanoda kurasa kuwedzera kwehutano zvakanyanya kunaka vachave mishonga yehuisi iyo yakaderera-mafuta. Paavhareji, 100 magamu echechi ane 9 gramu eprotein.
Vapfumi mumapuroteni ndezvokudya zvegungwa. Izvo zvakanaka uye panguva imwe chete kwete mafuta. Saka, mune 90 g yesaumoni 5 g emafuta uye 20 g yeprotheni. 100 g ye tuna inenge 24 g yeprotheni, uye 100 g ye cod ine 20 g yeprotheni.
Nhamba yakawandisa yemapurotini inowanika muasparagus. Inogona kubikwa yakanyoroveswa, yakabikwa, yakabikwa uye yakabikwa. Iyi miriwo inonyanya kukosha. Chine girasi yegorosi yakagadzirirwa yakagadzirwa ine 2 g yeprotini.
Zvakawanda zvezvinhu izvi zvinobatsira mumayese mazai, kuwedzera, vane zvishoma chelesterol, asi panguva imwechete yakawanda mapuroteni. Iyo hainawo mafuta, asi inokosha amino acids. Mugirazi yeii mapuroteni ndeye 26 g protein. Asi mune chimwe chikamu cheholiflower 3 g yeprotheni. Uyewo huriyuta inowedzera mavitamini K, uye inozivikanwa nekuvapo kwe-anti-inflammatory properties. Iine zvakawanda zve fiber .
Mukuwedzera, kusarudza zvokudya zvine mazana emapurotini, unofanirwa kubhadhara avocados, guava, mazuva, sipinashi, broccoli, chibage chinotapira, maBrussels anokura, tangerines, apricots, mabhanana, kokonati, maapulo, maonde, mukaka we soy uye tofu.