Mapuroteni mukudya

Mapuroteni ndiwo matombo ekuvaka ehupenyu. Sero rega rega mumuviri wemunhu rine mapuroteni. Iyo yakakosha chimiro cheprotein iketani yeamino acids.

Iwe unoda protein mukudya kwako kubatsira muviri wako kugadzirisa maseru uye kugadzira matsva. Mapuroteni akakoshawo mukukura nekusimudzira muvana, vachiri kuyaruka, uye vakadzi vane nhumbu.

Zvikafu zveprotein zvakaputsika kuita zvikamu zvinonzi amino acids panguva yekugaya. Muviri wemunhu unoda maamino acid akati wandei akakwana kuti uchengetedze hutano hwakanaka.

Amino acids anowanikwa mune mhuka sosi senge nyama, mukaka, hove, nemazai. Izvo zvinowanikwawo munzvimbo dzekudyara senge soya, bhinzi, bhinzi, nzungu butters, uye zvimwe zviyo (senge gorosi utachiona uye quinoa). Haufanire kudya zvigadzirwa zvemhuka kuti uwane puroteni rese raunoda mukudya kwako.

Amino acids akaiswa mumapoka matatu:

• Zvakakosha
• Hazvina basa
• Zvine mamiriro

Yakakosha amino acids haigone kuitwa nemuviri, uye inofanira kupihwa nechikafu. Hazvidi kudyiwa pakudya kumwe chete. Chiyero pamusoro pezuva rese chakanyanya kukosha.

Asina kukosha amino acids zvinogadzirwa nemuviri kubva kune akakosha amino acids kana mune yakajairika kuparara kwemapuroteni.

Mamiriro amino acids anodiwa munguva dzekurwara uye kusagadzikana.

Huwandu hweprotein hwaunoda mukudya kwako hunoenderana neyako koriori inoda. Iyo yezuva nezuva yakakurudzirwa kunwa kweprotein kune vanhu vakuru vane hutano ndeye 10% kusvika 35% yeako akazara macalorie anoda. Semuenzaniso, munhu ane 2000 koriori chikafu anogona kudya zana magiramu eprotein, ayo anozopa 20% yeavo ezuva nezuva macalorie.

Imwe ounce (30 gramu) yezvikafu zvine mapuroteni-ane ma gramu manomwe eprotein. Ounce (30 gramu) zvakaenzana:

• 1 oz (30 g) yehove nyama kana yehuku
• 1 mazai makuru
• ¼ mukombe (60 milliliters) tofu
• ½ mukombe (65 gramu) bhinzi yakabikwa kana nyemba

Yakaderera mafuta emukaka zvakare yakanaka sosi yeprotein.

Mbeu dzese dzine mapuroteni mazhinji pane akacheneswa kana "machena" zvigadzirwa.

Vana nevechidiki vangangoda huwandu hwakasiyana, zvichienderana nezera ravo. Mamwe manyuko ane hutano epuroteni yemhuka anosanganisira:

• Turkey kana huku ne ganda rakabviswa, kana bison (inonziwo nyama yenyati)
• Anocheka akachekwa emombe kana nyama yenguruve, senge dzakatenderedza, yepamusoro sirloin, kana nyoro (cheka chero mafuta anoonekwa)
• Hove kana hove

Zvimwe zvakanaka masosi eprotein anosanganisira:

• Pinto bhinzi, nhema bhinzi, itsvo bhinzi, nyemba, kupatsanurwa pizi, kana garbanzo bhinzi
• Nutsu nembeu, zvinosanganisira maamondi, hazelnuts, nzungu dzakasanganiswa, nzungu, nzungu ruomba, mbeu yezuva, kana walnuts (Nzungu dzakazara mumafuta saka funga nezvesaizi masize. Kudya macalorie mukuwandisa kwezvaunoda kunogona kutungamira mukuwedzera huremu.)
• Tofu, tempeh, uye zvimwe zvigadzirwa zveprotein zve soy
• Zvigadzirwa zvemukaka zvine mafuta mashoma

Dhipatimendi nyowani rekudya reDhipatimendi Rezvekurima muUS, rinonzi MyPlate, rinogona kukubatsira kuita sarudzo dzakanaka dzekudya.

Kudya - mapuroteni

• Mapuroteni

National Academy yeSainzi, Sisitimu yeMishonga, Kudya uye Kudya kweBhodi. Dhijitari Referensi Inotora eMagetsi, Carbohydrate, Fiber, Mafuta, Fatty Acids, Cholesterol, Protein, uye Amino Acids. National Academy Dhinda. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

Ramu A, Neild P. Kudya uye chikafu. Mu: Naish J, Syndercombe Dare D, eds.Chiremba Sayenzi. 3rd ed. Philadelphia, PA: Elsevier; 2019: chitsiko 16.

Dhipatimendi reUS rehutano neHuman Services uye US department rezvekurima. 2015-2020 Dietary Guidelines kune veAmerica. 8th ed. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Yakagadziridzwa Zvita 2015. Yakasvika muna Chikumi 21, 2019.