Munhu wose anenge achangotanga kunzwisisa zvose zvisinganzwisisiki zvekuvaka kudya, anoda kuziva kuti zvipi zvinowanikwa zvakabatana nemapuroteni. Icho chirongwa cheprotein chinomirira basa rinokosha mukudya kwevanhu - chaizvoizvo, mapuroteni, mapuroteni, anodiwa kuti muviri uchengetedze uye uite musimba mashoma. Funga nezvezvokudya zvipi zvakapfuma mumaprotini.
Mapuroteni muzvokudya
Zvokudya zvepurotini zvinogona kuva zvemarudzi maviri - mhuka nemiriwo. Sezvo mutemo, vatambi uye vanhu vazhinji vanosanganisira mapuroteni emhuka muzvokudya, sezvo zviri nani kuwedzera (kusvika ku80%), zviri nyore kuwana kubva kune chikamu chiduku chechigadzirwa. Mipuroteni yemichero inofananidzwa kusvika kune 60%, asi inofanirawo kuverengwa, kubva kune vemiri uye nevanhu vane kusagamuchirwa kwepuroteni yemhuka iyi ndiyo nzira chete yekuzadzikisa kuchengetedza kwemuviri.
Mishonga yemhuka yakabva ine zvakawanda zveprotein
Izvi zvinosanganisira, kutanga kwezvose, nyama yemhuka uye shiri, hove, tese, cottage cheese, mukaka uye zvose zvinogadzirwa nemisi, uyewo mazai e shiri. Muchigadzirwa ichi, chiyero chemapuroteni chinosvika pakakwirira, izvo zvinoreva kuti kuumba kudya kwako pazvigaro, iwe uchawana nyore zvakakwana mapuroteni.
Miti yemichero ine mapuroteni akawanda
Ichi chikamu chinosanganisira mhando dzakasiyana-siyana, asi iyi ine mamiriro acho chaiwo. Kugadzira kudya kwepuroteni nekudya kwezvirimwa, unofanirwa kushandiswa pakushandiswa kwemavara ose - pezi, nyemba, lentiy, soya, nezvimwewo. Chimwe chinhu chikuru chemapurotini ndevungu - marumondi, cashews, walnuts uye musango, nezvimwe zvipenyu zvose.
Soya uye zvigadzirwa zvose zvakagadzirwa kubva kune iyo - soya nyama inotsigira, tofu, mukaka we soya uye kazhinji chero zvigadzirwa zve soy - zvine rubatsiro rwakakosha muprotini yekuita. Zvisinei, kukosha kwezvakaberekwa zveprotini yakadaro kunenge kwakadzika, uye izvi zvinofanira kuverengwa.
Mishonga ine mapuroteni, nokuda kwekurasikirwa
Kuti ushandise mapuroteni maitiro kuitira kuti uremerwe uremu, unofanirwa kushandisa zvishoma kana katatu pavhiki kwemaminitsi 40-60. Iyi nzira, inosanganiswa neprotein-based diet, inokurumidza kukurudzira kuora kurasikirwa.
Muenzaniso weprotini yekudya:
- Chikudya chamangwanani - mazai mashoma, kabichi saladi, tei.
- Chipiri chekudya chamangwanani iapuro.
- Mabiko - pasi-fat mafuta nyama yekudya uye saladhi kana buckwheat nenyama kana nyama.
- Masikati mashomanana - hafu yekapu yekottage cheese.
- Kudya - nyuchi, chifu kana nyama yakasvibiswa nekunakirwa kwemiriwo (pepper, karoti, zucchini, eggplant , kabichi, broccoli, nezvimwewo).
Miti inobatsira mapuroteni kuti ave nani kuwedzera uye haaiti matambudziko nekudya, saka kudya kwakadai kuchakurumidza kukuendesa kune chinangwa.