Sezvo mutemo, zvokudya zvakapfuma mumapuroteni, zvinofarira avo vakazviitira ivo pachavo, vakatanga kutapudza uremu uye vanoenda kunodzidzira. Zvisinei, zvakakosha kuti unzwisise zvokudya kune umwe munhu, nokuti kunze kweizvi hazvigoneki kuti uwane kudya kwakanaka iwe pachako, izvo zvingabatsira kuchengetedza hutano uye hutano panzvimbo yakakwirira. Kubva munyaya ino uchawana kuti chikafu chinopfuma mumapurotini, uyewo nei vachidikanwa uye chii chichaitika kana muviri uchinge uchitadza mukati mavo.
Sei tichida zvokudya zvakapfuma mumapuroteni?
Mapuroteni (mapuroteni, polypeptides) - ichi chinhu chakakosha chekudya kwevanhu, kuvepo kwezvinodikanwa kune utachiona hwemagetsi . Vanoita mabasa akawanda anokosha:
- Collagen inoumba hwaro hwemapfupa ose, tendon, martilage, uye inokonzerwa nekusimba kwezvakadzika zvepakati peganda;
- Keratin ndiyo nheyo yevhudzi uye inokosha pakuchengetedza hutano hwavo;
- mapuroteni anowanzokosha kuti kudzivirirwa kwemuviri kubva pakuunganidza kwehupfu;
- mapuroteni, ayo ari chikamu cheropa uye mamwe masero emuviri womunhu, anogona kukonzera mavharesi uye mabhakitiriya.
- apo chirongwa cheprotein chinoputsika muamino acids - dzimwe dzadzo dzinoenda kuvaka mishonga, uye vamwe vanoita glucose, kupa simba.
Nokudaro, kusanganisira mapuroteni akakwana mune zvaunodya, unochengetedza hutano, kunaka uye zvakasiyana-siyana zvinokosha zvemuviri.
Zvokudya zvakanyanya kupurotini-yakawanda
Zvokudya zvinenge zvakakwana muwandu wemapuroteni ndezvibereko zvemhuka kubva. Masayendisiti akawana kuti mapuroteni eurongwa hwakadaro anonyanyogadziriswa nemuviri. Mukuwedzera, izvi zvinowanzoonekwa seproteinini yakakwana yekudya, nokuti pamwe neprotein, pane yakakwana ye amino acids (kusiyana neprotini yemiti yakabva, iyo iyo yakagadzirirwa haina kukwana - kunze kweyese chete).
Saka, kune mapuroteni ezvipfuwo zvinobva:
- nyama (nyama yemombe, nyama yenguruve, mhuka, nezvimwewo);
- shiri (chicken, turkey, goose, nezvimwewo);
- hove (mhashu, pollock, herring - chero marudzi akasiyana);
- mazai (kunyanya zvihuta);
- mukaka nemishonga yose yemisi;
- cottage cheese;
- cheese.
Izvo zvikafu izvi zvinopa hurefu hwakareba uye hunobatsira mumuviri. Kushandisa zuva nezuva, unobatsira muviri wako kuwana zvinhu zvose zvinodiwa.
Zvokudya zvezvirimwa zvakapfuma mumapuroteni
Zvokudya zvezvirimwa zvinogonawo kuva mapuroteni, asi, pamwe neyese, zvishandiso izvi hazvina zvose zvinodiwa amino acids (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). Kuti vawane zviyero zvakakwana, zvakakodzera kuitora mubatanidzwa hwakakodzera:
- mushroom + zviyo;
- mushroom + nuts;
- maruva + zviyo;
- bhinzi + makungu;
- nyemba + mbeu dzemarudzi akasiyana.
Mukuwedzera kune mushwa, marumusi uye marimu, urongwa urwu runosanganisira mbeu, persimmons, ginger, sipinashi , mavara uye maBrussels anomera, avocados uye asperagus. Rondedzero yakakwana yezvokudya zvine puroteni inogona kuonekwa mutafura.
Zviratidzo zvemapuroteni matambudziko
Kuziva kuti chikafu chakafuma mumapurotini, unogona kunyatsogadzira chikafu chako uye usadzivisa kukanganisa kwakanyanya kubva pane zvinowanikwa mumativi ose maviri. Pashure pezvose, kudya kunofanira kuva, kutanga kune zvose, kuenzanisa uye kuwirirana. Funga nezvezviratidzo izvo kudya kwako kwakagadzirwa zvisina kururama maererano neprotini.
Kana paine kushaya mapuroteni mumuviri, kune zviratidzo zvakadaro:
- kushaya simba;
- kuderedza chido chepabonde;
- kudzivirira kudzivirira;
- Matambudziko emagetsi;
- muscle atrophy;
- muvana, kukurumidza kukurumidza.
Kana, pane zvinopesana, iwe unodya mapuroteni akawanda, pachava nezviratidzo zvekuwedzera:
- kuputsika kwemapfupa;
- kidyo matambudziko;
- propensity kuenda kudema;
- kukura kwe gout;
- kuitika kwehuwandu hunorema.
Nyanzvi dzinonyatsoziva: munhu mumwe nomumwe ane puroyo yake yezvokudya zveproteine zvokudya. Inotendwa kuti nekuda kwehutano haigoni kudya zviduku makumi mana emapurotini pazuva, asi zvinopfuura 110 g hazvibvumirwi.
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