Kune mhando dzakasiyana-siyana dzeprotini, imwe neimwe inobatsira uye inopera. Zvakaoma kune anotanga kurangarira zvinhu zvose izvo mudzidzisi anotaura pamusoro peizvi, saka tinokupa chinhu chekuvhara. Pano tichakurukura kuti ndeapi mapuroteni, uye chinangwa chekushandisa kwavo.
Zvinyorwa zveProtein
Kusvika parizvino, mapuroteni ose aripo anowedzera akaparadzaniswa kuva matikamu matatu: zvakakurumidza, zvishoma uye zvakasanganiswa. Tinotarisa humwe humwe hwemapoka aya.
Saka, marudzi emapurotini uye chinangwa chavo:
- Puroteni yakatsanya ipuroteni inobatwa nekukurumidza zvikuru nemuviri, mushure memaminitsi gumi nemaminitsi makumi maviri nemashanu, ichipa mhando yakakwana ye amino acids. Izvi zvinosanganisira whey protein, pamwe nenyama nehove. Iyi ndiyo nzira yakanakisisa yekugadzirwa kwemasimba akawanda, kunyanya avo vanhu vane zvisikwa zvine muviri. Isa puroteni yakadaro mangwanani uye pakarepo mushure mekudzidziswa, apo chido che amino acids chinonyanya kusimba. Kune avo vakatora uremu hunokosha, unofanirwa kuwedzera maitiro pakati pezvokudya uye kwemaawa mashanu vasati vadzidziswa. Kwezuva, unotanga kusvika ma 3-5 kusvika 30 g nguva imwe neimwe. Kana uchirasika, zviri nani kusarudza puroteni yakaoma.
- Puroteni yakakosha isanganiswa yemhando dzakasiyana dzemaprotheni, inopa mapuroteni anodiwa uye pakarepo mushure mekutonga, uye mumaawa mashomanana anotevera (6-8). Iyi sarudzo inokubvumira kurongedza kudya kwemazuva kwenguva refu kwemisungo. Muhutano hwayo - whey protein, casein neii, puroteni yakakwana kwazvo-uye izvi zvinogonesa zvakanakisisa zvechigadzirwa chakadaro. Ichi chiwedzere chakakodzera kune avo vanowana musimba uye avo vanorema kuwanda. Vanhu vanowanzokwanisa kuvepa mafuta vanogona kuchengetedza chirongwa ichi cheprotini. Inotorwa vasati vadzidziswa uye vasati vavata.
- Puroteni inononoka ipuroteni inodyiwa pamutengo wakaderera. Iri boka rinosanganisira soy protein uye casein. Iyi ndiyo nzira yakanakisisa yevaya vanoita basa rekudzikisa uremu uye basa rokuyamura. Iro tsika dzakatorwa nguva isati yarara, uye panzvimbo yekudya kusina kukwana.
Kuziva kuti ndedzipi mapuroteni, zvinenge zviri nyore kwauri kuti uone kusarudzwa uye sarudza sarudzo yakakodzera.
Ndeupi rudzi rweprotini iri nani?
Vatambi vakawanda vanobatanidza kudya kwemarudzi akasiyana-siyana emapuroteni - somuenzaniso, vasati vadzidziswa uye vasati vavata vashandise mapuroteni anonoka, uye mushure mekutakura mitambo - nokukurumidza kuti vadzoke. Mudzidzisi wako achakubatsira iwe kusarudza urongwa huchava hwakanaka kwauri.