Nei One Nutritionist Achiti Yakawedzera-Protein Chikafu Maitiro Akatadza Kudzora

Zvemukati

• Saka chii chaizvo chinonzi protein-added foods?
• Ndeipi nguva yekuwedzera mapuroteni kune zvekudya chinhu chakanaka?
• Maitiro Ekusarudza Hutano Mapuroteni-Akawedzera Chikafu
• Ongororo ye

Ndiani asingadi kuonda uye kusimba uye kugara akaguta kwenguva yakareba mushure mekudya? Mapuroteni anogona kubatsira nezvose izvozvo uye nezvimwe. Izvi zvinowanzoitika zvekudya mabhenefiti zvakare zvingangodaro kuti nei musika weakawedzera-protein chikafu abvisa chaizvo-ndinoreva, ndiani handidi unoda kunwa mapuroteni mvura kana inotonhorera bota uye kukohwa izvo zvemhando yepamusoro mapuroteni mabhenefiti?

Saka chii chaizvo chinonzi protein-added foods?

Izvo zvinhu zvisingawanzo kuve sosi yakanaka yeprotein asi "inosimudzirwa" nekuva neimwe kana akati wandei mapuroteni-akapfuma zvigadzirwa akawedzerwa kwavari. Semuenzaniso, pretzels chikafu chinonyanya kuve carbs uye chakaderera mumapuroteni. Asi nekuwedzera imwe whey, soy, kana pea mapuroteni poda kuupfu hwegorosi, vagadziri vechikafu vanogona kusimudzira mapuroteni ezve iwo ma pretzels.

Chinhu chinotevera iwe unoziva, chako chaicho chakakwira-carb, yakaderera-protein snack inogona kunzi se "high protein" uye kushambadzirwa seyakakunakira iwe. Uye ndizvo iyo nyaya nekuwedzera maprotein kuchikafu chese uye chinwiwa pasi pezuva: Inopusisa vanhu kuti vafunge kuti zvinoita kuti izvi zvekudya zvinyatso kuve noutano. Asi cookie ine protein yakawedzerwa ichiri cookie. Muchokwadi, iyi pumped-up version inogona kunge iine mamwe makorikori, shuga, uye sodium kuti ivhare kunaka kweprotein uye magadzirirwo.

Uyezve, izvi zvinokurudzira vatengi kuti vawane protein yavo kubva kune zvisina kujairika sosi senge carb-yakapfuma chikafu. Kudya chikafu chaicho, chakazara senge mazamu ehuku, mazai, bhinzi, uye nzungu zvinokunda maprotein bars, shakes, kana machipisi nguva dzese. Saka nepo mapuroteni-akasimudzirwa chikafu chichigona kuve nenzvimbo yadzo panhambo nenhambo mukudya kwako, haifanire kunge iri yako chete sosi yeiyi macronutrient anotungamirwa nekuita.

Heano matipi angu pane ane hutano mapuroteni-akawedzera chikafu chekufunga kuwedzera kune kwako kudya uye iwo auchazoda kusvetuka.

Ndeipi nguva yekuwedzera mapuroteni kune zvekudya chinhu chakanaka?

Sezvandakataura, protein chip ichiri chip. Asi kusanganisira mapuroteni muzvakanaka zvine hutano zvakadai sechingwa chezviyo chakazara uye pasita zvinogona kubatsira kuti kuenzanisa kudya kuve nyore. (Dzidza zvakawanda nezve maitiro ekuenzanisa kudya kwako nehuwandu hwakakwana hwemafuta ane hutano, carbs, uye mapuroteni-pamwe nemamwe matipi ekugadzirira kudya kuti zviitike.)

Sezvo nekusarudza chero chikafu kana chikafu, tarisa kune yakakura mifananidzo-zvinongedzo, macros, mavitamini, faibha, nezvimwe. Ko dhishi rako rinorema here pa carbs isina mapuroteni mazhinji? Iko kushaya mafuta ane hutano kukubatsira iwe kutora zvimwe zvese zvakanaka zvinhu? Kuwedzera izvi zvakare, kudya kwako kunoda kukwidziridzwa kweprotein kazhinji here? Muchiitiko ichocho, kuwedzera zvimwe zvine hutano mapuroteni-akawedzera zvinhu mune yako tsika yekudya zvinogona kubatsira. Kana iwe watove kurodha pamusoro peanut butter pamberi pejimu uye chugging protein inodedera mushure, saka pamwe kwete.

Pazasi mutsara: Pane zvinhu zviviri zvekufunga nezvazvo pakusarudza kana kudya zvakawedzerwa-mapuroteni.

1. Kuwedzera mapuroteni kune chikafu chisina hutano hachiite zvemashiripiti kuti chive neutano.
2. Tarisa kudya kwako uye tsika dzekudya semufananidzo muhombe kuti uve nechokwadi chekuti uri kuenzanisa macros ako uye kwete nekusaziva kuenda pamusoro pepuroteni uye macalorie. (Zvimwe pakuverenga macros pano.)

Kana iwe wakaita basa remumba uye uchida kupa zvekudya izvi kuenda, hezvino zvekutarisa kana uchisarudza mapuroteni-akawedzera chikafu.Iwe unogara uchiwana zvimwe zvigadzirwa zviri kuwedzera mapuroteni nenzira inoita kuti hutano huve nepfungwa-uye zvimwe izvo zvinongova chikafu chisina kudya.

Maitiro Ekusarudza Hutano Mapuroteni-Akawedzera Chikafu

1. Enzanisa ne "regular" version. Ko mapuroteni-akasimudzirwa akasiyana-siyana ane macalorie akawanda (kana shuga uye sodium-yakawanda pane iwo ari pazasi) pane chinhu chenguva dzose chaungatorere? Kana zvirizvo, ingo enda kune zvekare.
2. Dzivisa kudya zvakanyanya kugadzikiswa. Kana iwe uri mukuvhima kwepamusoro-mapuroteni tudyo, mapuroteni-akawedzeredzwa akarongedzwa pudding upfu hauzombove wakagwinya kwauri sembiya yekotishi chizi nemabriji. Usarega hutano hwakanaka mutongo uchibuda nepahwindo nekuda kweiyi maitiro.
3. Deredza shuga. Kuwedzera mapuroteni dzimwe nguva zvinoreva kuti zvemukati zveshuga zvinoda kuwedzera kuti chikafu chinonaka. Haisi huru yekutengesa, handizvo here? (Ndiri kureva, ingo tarisa izvo zvinogona kuitwa neshuga kumuviri wako.) Semutemo wakajairika, ita shuwa kuti zvemukati zveshuga mupuroteni-yakawedzerwa bhawa kana zviyo zviri pasi pe5g pakushanda.
4. Kuderedza sodium. Nezvokudya zvinonaka zvinonaka kana kunyange mapuroteni-akawedzeredzwa chingwa, sodium inogona kubva pamachati. Tarisa zvigadzirwa zvine isingasviki 200mg yesodium pakushumira. Kana chikafu chiri munyu kupfuura icho, pamwe chingochimisa kune mushure mekurovedza muviri kubata apo muviri wako uchada iwo ekudzoreredza electrolyte.
5. Tarisa fiber. Sarudza zvikafu zvine 5g kana kupfuura zvefiber kubva muzviyo zvakakwana.

Ongororo ye