Muzvokudya zvemazuva ano vanhu vaduku vashoma-grade protein. Izvi zvinotungamirira pakuderera kwehutachiona, utachiona, hutachiona hwehutachiona, zvirwere zvehutano hwemwoyo. Panguva iyo, usangomhanyira chero chinhu chipi nechipi pane zvakasarudzwa zvawakaona kutaurwa kweprotein - mapuroteni anoshanda anoshanda anofanira kusangana nemitemo yakawanda.
Ungasarudza sei mapuroteni maitiro?
Pane zvinhu zviviri zvinokosha zvinofanirwa kuchengetwa mupfungwa pakusarudza kudya zvakachengetwa mumapuroteni. Ichi ndicho chirongwa cheprotein chinokonzera uye mapuroteni emuti wega wega yekoriyori.
Kana "sayenzi", ichaita seyiyi:
- zvigadzirwa zvakapfuma mumapurotini zvinofanira kuva nepamusoro yemakemikari anokosha - izvi zvinoratidza yakakwana amino acid yakagadzirwa (chiyero chezvakakosha zveamino acids muchigadzirwa);
- uye zvakakosha zvehupenyu - izvi zvinoreva kuti purotini yakagadzirwa zvakanaka uye inogadzirwa kusvika pakukwirira.
Unhu huviri hunoiswa pamwe chete mumatafura akawanda ezvokudya nemaprotein. Izvo zvakanakisisa, iyo yakakosha yeiyo 1.0, kana kuti inofungidzirwa.
Iyi yeiyoji (1.0) inofanana nemiti inotevera:
- mukaka;
- soy protein;
- mazai.
Izvo zvinotevera, kwete zvishoma, muongorori mukusarudzwa kweprotini yezvokudya ndiyo chiyero cheproteine nemafuta. Chigadzirwa hachigoni kuva puroteni (kana zvisizvo nezvekufungidzira kwezvokudya zvemitambo), inewo mafuta, asingagamuchirwi pane kudya. Iyo yakanyanya "protein" yezvokudya zvine mafuta ekuderera zvakanyanya:
- beef moyo;
- veal;
- shrimp;
- tuna;
- chum;
- salmon yekiki;
- saury;
- squid;
- pollock;
- pollock roe;
- peas rose;
- nyemba;
- soy meat;
- Cottage cheese ishoma-mafuta.
Pamusoro peizvi zvose, 2/3 yeprotini inopinda mumuviri womunhu inofanira kuva mapuroteni emhuka, uye 1/3 - yemiti. Uye iyo pfungwa apa ndeyokuti mapuroteni emhuka ari pedyo mune amino acid yakagadzirirwa, akawanda "anowanikwa" kune munhu, ndicho chikonzero chinodyiwa zvakanyanya.
Kubatsirwa kwePuroteni yeDhiyabhorosi
Hatingatauri nezvekukosha kwekudya kweprotini mumuviri, uye sei kunze kwayo, "zvakaipa" yese sekipi yemuviri wemunhu - inenge yaziva kunyange vana. Zvisinei, havasi vose vanoziva kuti mapuroteni anokanganisa nzira yekurema.
Mapurotini anodya anonzi "anopa" uye haasi kunyange nezvekuti zvokudya zveprotini zvinowedzera marori kupfuura zviyo nemiriwo, asi kuti mapuroteni anononoka kugadziriswa kwekudya makhahydrates, saka tinoramba tiine shungu kwenguva refu. Nokuda kweiyi nhoroondo, mukana unopiwa kuti udye zvishoma.
Mukuwedzera, kuvapo kweprotheni muzvokudya pamwe chete nekuita basa kunobatsira kukura kushingaira kwemashuga. Uye mishonga inomirira kudya makoriyumu, kunyange kana iwe usingaiti zvachose. Iko kukura kwemasumbu inokurumidza kusimbisa metabolism kakawanda, uye izvi zvinobatsira apo iwe uri kuedza kubvisa mafuta kuunganidza.
Nokudaro, kwauri iwe sarudzo yezvigadzirwa zveprotini kudya:
- nyama yakaderera-mafuta;
- hove uye hove;
- mukaka, kunyanya mbudzi;
- zera vatsvene;
- cottage cheese kusvika pa5% mafuta yega;
- cheese kusvika ku25% fat content;
- soy soy milk and tofu;
- mapuroteni zviyo uye mbeu - buckwheat, chickpeas, nyemba, mungiwani, peas;
- nuts.
Ko mapuroteni akawanda anodiwa nomunhu?
Nezvipurotheni zvipi zvinowanikwa zvakakosha panguva yekurasikirwa kwemazivi - yakarongedzwa. Asi nechiyero chekare. Nzvimbo huru yemapurotini mukati mezuva inofanira kuva nyama nehove - hukuru hwavo pahwendefa inofanira kunge yakaenzana nehukuru hwechindwe chenyu pasina kufunga nezveminwe yako.
Mune rimwe zuva tinoda 100-120 g yepamusoro-grade protein. Izvi hazvirevi kuti magiramu zana e nyama wamakazvipa ivo zvizere. Chokutanga, nyama haisi yeprotheni yakachena. Chechipiri, mapuroteni haana kukwana zvakakwana, kuitira kuti uwedzere kuyerwa kwema 100 g, unofanirwa "kuisa" mukati mokudya kwako uye nyama nehove, nemichero yemiti, uye kunyange mapuroteni emiriwo.