10 Sayenzi-Yakatsigirwa Zvikonzero Zvokudya Mamwe Mapuroteni

Zvemukati

• 1. Inoderedza Nzara uye Nzara
• 2. Inowedzera Tsandanyama Mass uye Simba
• 3. Kwakanaka Mapfupa Ako
• 4. Inoderedza Kushuva uye Chido cheLate-Night Snacking
• 5. Inowedzera Metabolism uye Inowedzera Mafuta Kupisa
• 6. Inoderedza Ropa Rako
• 7. Inobatsira Kuchengeta Kuonda
• 8. Hazvikuvadze itsvo dzine hutano
• 9. Inobatsira Muviri Wako Kuzvigadzirisa pachawo Mushure mekukuvara
• 10. Inokubatsira Kuti Ugare Unokodzera Sezvaunokura
• Icho Chinokosha
• Mapuroteni akawandisa anokuvadza here?

Hutano mhedzisiro yemafuta uye carbs ane kukakavara. Zvisinei, anenge munhu wese anobvuma kuti mapuroteni akakosha.

Vanhu vazhinji vanodya mapuroteni akakwana kudzivirira kushomeka, asi vamwe vanhu vangaite zvirinani neprotein yakanyanya kudya.

Ongororo dzakawanda dzinoratidza kuti kudya kweprotein-zvine mabhenefiti akakosha ekudzora uremu uye metabolic hutano (,).

Heano gumi nesainzi-akavakirwa zvikonzero zvekudya yakawanda protein.

1. Inoderedza Nzara uye Nzara

Iwo matatu macronutrients - mafuta, carbs, uye protein - zvinokanganisa muviri wako nenzira dzakasiyana.

Zvidzidzo zvinoratidza kuti protein ndiyo yekuzadza zvakanyanya. Zvinokubatsira kuti unzwe kuzara - nechikafu chidiki ().

Izvi zvimwe nekuti mapuroteni anoderedza yako huwandu hwenzara mahormone ghrelin. Inowedzerawo iwo mazinga e peptide YY, hormone inoita kuti unzwe uzere (, 5,).

Iyi mhedzisiro pakudya inogona kuve yakasimba. Mune kumwe kuongorora, kuwedzera mapuroteni kubva pa15% kusvika ku30% yemakoriyori akaitwa vakadzi vakafutisa vanodya mazana mana negumi nemazana emakumi macalorie zuva rega rega vasingavharidzi chinhu ()

Kana iwe uchida kudzikira uremu kana mafuta emudumbu, funga kutsiva mamwe carbs ako nemafuta ane protein.Zvinogona kuve zvakapusa sekugadzira mbatatisi yako kana mupunga uchishumira zvidiki uchinge uchiwedzera imwe yekurumwa yenyama kana hove.

Pfupiso Kudya-kweprotein kudya kunoderedza nzara, zvichikubatsira iwe kudya mashoma macalorie. Izvi zvinokonzerwa nekuvandudzwa kwebasa rehuremu-rinodzora mahormone.

2. Inowedzera Tsandanyama Mass uye Simba

Mapuroteni ndicho chivakwa chetsandanyama dzako.

Naizvozvo, kudya zvakakwana mapuroteni kunobatsira iwe kuti uchengetedze mhasuru yako uye inosimudzira kukura kwemhasuru kana iwe uchiita kudzidziswa kwesimba.

Ongororo dzakawanda dzinoratidza kuti kudya mapuroteni mazhinji kunogona kubatsira kuwedzera mhasuru uye simba (,).

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita zvekuita, uchisimudza masimbi, kana kuyedza kuwana tsandanyama, unofanirwa kuona kuti uri kuwana mapuroteni akakwana

Kuchengeta mapuroteni kudya kwakakwira kunogona zvakare kubatsira kudzivirira kurasikirwa kwemhasuru panguva yekurasikirwa (10, 11,).

Pfupiso Tsvina inogadzirwa zvakanyanya nemapuroteni. Yakakwira mapuroteni kudya kunogona kukubatsira iwe kuti uwane mhasuru uye simba uchidzikisa kurasikirwa kwemhasuru panguva yekurema uremu.

3. Kwakanaka Mapfupa Ako

Ngano inoenderera inosimudzira iyo pfungwa yekuti protein - kunyanya mapuroteni emhuka - yakaipa kumapfupa ako.

Izvi zvinoenderana nepfungwa yekuti protein inowedzera asidhi mutoro mumuviri, zvichitungamira kune calcium leaching kubva pamapfupa ako kuitira kuti iwedzere acid.

Nekudaro, dzakawanda zvenguva yakareba zvidzidzo zvinoratidza kuti protein, kusanganisira protein yemhuka, ine mabhenefiti makuru kune hutano hwemapfupa (,, 15).

Vanhu vanodya mapuroteni akawanda vanowanzo chengetedza hura hwemapfupa zvirinani sezvavanokwegura uye vane njodzi yakaderera zvakanyanya ye osteoporosis uye kutsemuka (16,).

Izvi zvinonyanya kukosha kuvakadzi, vari panjodzi huru ye osteoporosis mushure mekuguma kuenda kumwedzi. Kudya zvakawanda zveprotein uye kugara uchishingaira inzira yakanaka yekubatsira kudzivirira izvo kuti zviitike.

Pfupiso Vanhu vanodya mapuroteni mazhinji vanowanzo kuve noutano hwakanaka hwemabhonzo uye panjodzi yakaderera zvakanyanya ye osteoporosis uye kutyoka sezvavanokura.

4. Inoderedza Kushuva uye Chido cheLate-Night Snacking

Chido chekudya chakasiyana nenzara yakajairwa.

Izvo hazvisi zvemuviri wako chete zvinoda simba kana zvinovaka muviri asi huropi hwako hunoda mubairo (18).

Asi, zvishuwo zvinogona kuve zvakaoma kwazvo kudzora. Nzira yakanakisa yekuvakunda inogona kunge iri yekudzivirira kuti irege kuitika pakutanga.

Imwe yedzakanakisa nzira dzekudzivirira ndeyekuwedzera yako protein yekudyiwa.

Kumwe kufunda mune varume vakafutisa kwakaratidza kuti kuwedzera mapuroteni kusvika ku25% emakoriori kwakadzora zvishuwo ne60% uye chishuwo chekudya usiku nehafu ().

Saizvozvowo, ongororo mune vakaremerwa vasikana vachiri kuyaruka vakaona kuti kudya yakakwira-mapuroteni mangwanani kwakaderedza zvishuwo uye husiku-husiku hwekudya.

Izvi zvinogona kupindirana nekuvandudzwa mukushanda kwedopamine, imwe yehomoni huru dzehuropi dzakabatanidzwa mukuchiva uye kupindwa muropa ().

Pfupiso Kudya mamwe mapuroteni kunogona kudzikisira kushuva uye chishuwo chekunonoka-pakati pehusiku. Kungova neeprotein yemapurotini kwemangwanani kunogona kuita simba.

5. Inowedzera Metabolism uye Inowedzera Mafuta Kupisa

Kudya kunogona kuwedzera metabolism yako kwenguva pfupi.

Izvi zvinodaro nekuti muviri wako unoshandisa macalorie kugaya uye kushandisa izvo zvinovaka muviri mune zvekudya. Izvi zvinonzi senge thermic mhedzisiro yechikafu (TEF).

Zvisinei, hazvisi zvekudya zvese zvakafanana mune izvi. Muchokwadi, mapuroteni ane akanyanya kwazvo thermic maitiro kupfuura mafuta kana carbs - 20-35% achienzaniswa ne5-15% ().

High protein kudya kwave kuchiratidzwa kukurudzira zvakanyanya metabolism uye kuwedzera huwandu hwecalori dzaunopisa. Izvi zvinogona kukwana kusvika pamakumi masere kusvika zana ezana macalorie akapiswa zuva rega rega (,,).

Muchokwadi, kumwe kutsvagurudza kunoratidza kuti unogona kupisa zvakanyanya. Mune kumwe kuongorora, boka rine mapuroteni mazhinji rakapisa mazana maviri nemakumi maviri emakori pazuva pazuva pane rakaderera-protein boka Izvo zvakaenzana neawa rekuyera-kusimba kurovedza muviri pazuva ().

Pfupiso High protein yekudyiwa inogona kuwedzera metabolism yako zvakanyanya, ichikubatsira iwe kupisa akawanda macalorie zuva rese.

6. Inoderedza Ropa Rako

Yakakwira BP yakanyanya kukonzera kurwisa kwemoyo, sitiroko, uye chirwere chetsvo chisingaperi.

Sezvineiwo, kuwedzera kweprotein kwakaratidzwa kudzikisa BP.

Mukuwongorora kwemakumi mana emiedzo inodzorwa, yakawedzera protein yakadzora systolic BP (iyo yepamusoro nhamba yekuverenga) ne1.76 mm Hg paavhareji uye diastolic reropa (iro rezasi nhamba rekuverenga) na1.15 mm Hg ().

Imwe ongororo yakawana kuti, pamusoro pekudzikisa BP, kudya kweprotein kwakadzorawo LDL (yakaipa) cholesterol uye triglycerides (27).

Pfupiso Tsvakurudzo dzinoverengeka dzinoona kuti kuwedzera kweproteinini kunogona kudzikisa kukwira kweropa Zvimwe zvidzidzo zvinoratidza zvakare kuvandudza mune zvimwe zvinenjodzi zvehosha yemoyo.

7. Inobatsira Kuchengeta Kuonda

Nekuti chikafu cheeprotein chinowedzera metabolism uye chinotungamira kune otomatiki kudzikiswa kwekoriori kudya uye zvishuwo, vanhu vazhinji vanowedzera maprotein avo ekudya vanowanzo kudzikira huremu pakarepo (,).

Imwe ongororo yakawana kuti vakadzi vakafutisa vanodya makumi matatu muzana emakoriori avo kubva kumapuroteni vakarasika mapaundi gumi nemana (5 kg) mumavhiki gumi nemaviri - kunyangwe vasina kudzivisa kudya kwavo nemaune ().

Mapuroteni ane zvakare mabhenefiti ekurasikirwa kwemafuta panguva yekuda kwekudzora koriori.

Mune ongororo yemwedzi gumi nemaviri muvanhu zana nemakumi matatu vane huremu hwakanyanya pakudya-kwakatemerwa koriori, iro reprotein boka rakarasikirwa ne53% mafuta emuviri kupfuura akajairika-mapuroteni boka rinodya huwandu hwakaenzana hwemacalorie

Ehezve, kudzikira uremu ingori mavambo. Kuchengetedza uremu idambudziko rakakura kwazvo kune vanhu vazhinji.

Kuwedzera zvine mwero mukudya kweprotein kwakaratidzwa kubatsira nekugadzirisa uremu. Mune kumwe kuongorora, kuwedzera mapuroteni kubva pa15% kusvika ku18% emakoriori kwakadzora huremu hwekuwanazve ne50% ().

Kana iwe uchida kuramba uchiwedzera huremu hwakawandisa, funga kuita yekuwedzera kusingaperi muprotein yako yekudya.

Pfupiso Kusimudza yako protein protein yaunodya hakugone chete kukubatsira iwe kurasikirwa uremu asi kuichengeta iyo mukufamba kwenguva.

8. Hazvikuvadze itsvo dzine hutano

Vanhu vazhinji vanotenda zvisizvo kuti kudya kweprotein kwakakwirira kunokuvadza itsvo dzako.

Ichokwadi kuti kudzora kudya kweprotein kunogona kubatsira vanhu vane chirwere cheitsvo chavepo. Izvi hazvifanire kutorwa zvirinyore, sezvo matambudziko eitsvo anogona kunge ari akakomba ().

Nekudaro, nepo kuwedzerwa kweprotein kunogona kukuvadza vanhu vane matambudziko eitsvo, haina basa kune vanhu vane itsvo dzakagwinya.

Muchokwadi, ongororo dzakawanda dzinosimbisa kuti kudya kweprotein-protein hakuna zvinokuvadza kune vanhu vasina chirwere cheitsvo (,,).

Pfupiso Nepo mapuroteni anogona kukonzera kukuvadza kune vanhu vane matambudziko eitsvo, haabate avo vane itsvo dzine hutano.

9. Inobatsira Muviri Wako Kuzvigadzirisa pachawo Mushure mekukuvara

Mapuroteni anogona kubatsira muviri wako kugadzirisa mushure mekukuvara.

Izvi zvinoita zvine musoro, sezvo ichiumba mabhuru makuru ekuvakisa matishu ako uye nhengo.

Zvakawanda zvidzidzo zvinoratidza kuti kudya mapuroteni akawanda mushure mekukuvara kunogona kubatsira kukurumidza kupora (,).

Pfupiso Kudya mamwe mapuroteni kunogona kukubatsira kupora nekukurumidza kana iwe wakakuvara.

10. Inokubatsira Kuti Ugare Unokodzera Sezvaunokura

Imwe yemhedzisiro yekukwegura ndeyekuti tsandanyama dzako dzinopera zvishoma nezvishoma.

Mhosva dzakaipisisa dzinonzi sarcopenia ine chekuita nezera, inova imwe yezvikonzero zvikuru zvekushaya simba, kutyoka kwemabhonzo, uye kuderedzwa kwehupenyu pakati pevakuru (,).

Kudya mapuroteni akawanda ndeimwe yenzira dzakanakisa dzekudzora kusanzwanana kwemhasuru zvine chekuita nezera uye kudzivirira sarcopenia ().

Kugara uchirovedza muviri kwakakoshawo, uye kusimudza zviyero kana kuita imwe yekudzivirira kurovedza muviri kunogona kuita zvishamiso ().

Pfupiso Kudya mapuroteni mazhinji kunogona kubatsira kudzikisa kurasikirwa kwemhasuru kunoenderana nekukwegura.

Icho Chinokosha

Kunyangwe hazvo yakakwira mapuroteni yekudya inogona kuve nehutano kubatsira vanhu vazhinji, hazvidiwe kune wese munhu.

Vazhinji vanhu vatodya vanokwana gumi neshanu muzana yemakoriori avo kubva kumapuroteni, izvo zvinopfuura zvakakwana kudzivirira kushomeka.

Zvisinei, mune zvimwe zviitiko, vanhu vanogona kubatsirwa nekudya zvakanyanya kupfuura izvozvo - kusvika pa25-30% yemakoriori.

Kana iwe uchida kudzikira uremu, kunatsiridza metabolic yako hutano, kana kuwana mhasuru uye simba, ita shuwa kuti uri kudya zvakakwana mapuroteni.

Mapuroteni akawandisa anokuvadza here?