Purotini zuva ndiro zuva rokudzikinura nyama, hove kana mairi. Mazuva akadaro anonzwisiswa zvakajeka nevanhu vakanyanya, vanobatsira kuwana pfungwa yekuvimba mukuzadzikisa migumisiro yakaiswa.
Iyo yakakurumbira kubudisa mapuroteni zuva, chokwadi, nyama uye kottage cheese. Kuti udzikande mapaundi maviri ezuva rimwe chete, shandisa magiramu 350 ezvakakora nyama uye ugovane muzvikamu zvina, chimwe nechimwe chinotenderwa kudya zvishoma zvitsva zvemiti miriwo. Pazuva redzimba chechikwereti, unofanirwa kudya 100 gm e-low-fat cottage cheese kashanu pazuva uye kunwa hafu mukombe weee unsweetened katatu pazuva.
Rwendo rwePurotini Products
Tichabatsira kuziva kuti zvii zvekudya zvakabatana nemapuroteni . Saka, mumagiramu zana ehuku ane 18,7 gramu eproteine, mu turkey fillet - 25.4 gramu, mufudzi yefuchi ine 28 gramu eprotini, mujubre - 17,5 gm, muarimoni - 20.9 gramu, mumatehwe emakanini - 23,5 g, mumabhandi machena emakwenzi - 6,7 g, mazai - 17 g, mumakatekiti chechi - 16,5 g pamagiramu 100, mumashonga -23,8 g.
Ndinoda kusimbisa kuti kunyanya kusunungura zuva nezuva pamaprotein ndiyo hove. Sezvakaita mumafuta ezviyo, iyo hove ine mahombekombe akawanda e-polyunsaturated mafuta acids, ayo achakubatsira kubvisa mamwe mapaundi.
MaProtini zuva: menyu
Zvokudya muzuva reprotini rekudzikinura zvinosarudzwa mumwe nomumwe. Takagadzirira mamiriro ekufungidzira iwe:
- Chikudya chamangwanani : girazi reefrus uye zvibereko zvemuwaka (zviri nani kusasanganiswa, asi kudya imwe mhando, somuenzaniso, girasi remakoroti, bhanana, kikii maviri kana maapuro, nezvimwewo).
- Kudya : haugoni kusanganisa mapuroteni, somuenzaniso, mazai nenyama, sarudza chimwe chinhu. Zvakanaka, tora mafuta anonyanya kuviriswa akabikwa, nyama, mhuka, hove, hove, hove, cottage cheese kana tofu. Pamusoro pekunakisa iwe unogona kudya michero yakasvibirira yakasvibirira kana mushonga wakachena.
- Kudya : kwemasikati uye kudya kwemanheru unoda kutora mhando imwechete yeprotini yezvokudya (kana kottage cheese, hove kana nyama), asi manheru anodiwa kudya hafu yenguva yechingwa.
MaProtein unloading mazuva achabatsira kushandisa magadzirirwo emagetsi. Kana ukasarudza nyama seprotheni, ipapo muviri unowana mapuroteni akakwana uye iron. Cheese uye curd mazuva okutsanya achapa muviri ne calcium. Kefir inoderedza kukwirira kwezviratidzo zvinoratidzika uye inobvumira kudya. Asi nezvose zvinosanganisira, mapurotini asina mazuva, uye kunyange nyama, zvinopesana nevanhu vane matambudziko ehutano hwepfungwa uye vane zvirwere zveropa uye zvepfungwa.