Main protein-akapfuma zvekudya
Zvemukati
- Animal protein chikafu
- Zvikafu zvine protein yemuriwo
- Maitiro ekushandisa zvakanaka mapuroteni emuriwo
- Nzira yekudya yakakura-protein (high-protein) chikafu
- High-protein, yakaderera-mafuta chikafu
Zvikafu zvine mapuroteni-zvakapfuma ndeavo vanobva kumhuka, senyama, hove, mazai, mukaka, chizi uye yogati. Izvi zvinodaro nekuti, pamusoro pekuti iine huwandu hwakawanda hweichi chikafu, mapuroteni ari mune izvi zvekudya akakosha kwazvo mubhayoroji, ndiko kuti, iwo emhando yepamusoro, ari kushandiswa nemuviri zviri nyore.
Zvisinei, panewo chikafu chemavambo emiti chine mapuroteni, akadai semabhinzi, anosanganisira mapizi, soya uye zviyo, zvine huwandu hwakanaka hweprotein uye saka zvinogona kushandiswa mukudya kwakaringana kuchengetedza kushanda kwakanaka kweiyo muviri. Izvi zvekudya zvakare hwaro hwakakosha hwezvirimwa uye vegan chikafu.
Mapuroteni akakosha mukushanda kwemuviri, sezvo iwo aine hukama nedanho rekukura, kugadzirisa uye kugadzirisa kwetsandanyama, nyama uye nhengo, kuwedzera mukugadzirwa kwehomoni.
Animal protein chikafu
Iyi tafura inotevera inoratidza huwandu hwepuroteni pa100 gramu yechikafu:
| Zvekudya | Mapuroteni emhuka pa100 g | Makorori (simba mu100g) |
| Nyama yehuku | 32.8 g | 148 kcal |
| Nyama yemombe | 26.4 g | 163 kcal |
| Nguruve (nyoro) | 22.2 g | 131 kcal |
| Nyama yedhadha | 19.3 g | 133 kcal |
| Zvihuta nyama | 22.1 g | 119 kcal |
| Tsuro nyama | 20.3 g | 117 kcal |
| Cheese kazhinji | 26 g | 316 kcal |
| Salmon isina ganda, nyowani uye mbishi | 19.3 g | 170 kcal |
| Nyowani nyowani | 25.7 g | 118 kcal |
| Raw cod ine munyu | 29 g | 136 kcal |
| Hove kazhinji | 19.2 g | 109 kcal |
| Zai | 13 g | 149 kcal |
| Yogati | 4.1 g | 54 kcal |
| Mukaka | 3.3 g | 47 macalorie |
| Kefir | 5.5 g | 44 macalorie |
| Kameruni | 17.6 g | 77 kcal |
| Gakanje rakabikwa | 18.5 g | 83 kcal |
| Mussel | 24 g | 172 kcals |
| Hamu | 25 g | 215 kcal |
Mapuroteni kudyiwa mushure mekurovedza muviri kwakakosha kudzivirira kukuvara uye kubatsira kupora kwemhasuru uye kukura.
Zvikafu zvine protein yemuriwo
Chikafu chakapfuma muprotein yemuriwo chakanyanya kukosha mukudya kwemiriwo, zvichipa huwandu hwakakwana hweamino acids kuchengetedza kuumbwa kwemhasuru, maseru uye mahormone mumuviri. Ona tafura iripazasi yezvikafu zvikuru zvemavambo emiti zvine hupfumi muprotein;
| Zvekudya | Mapuroteni emiriwo pa100 g | Makorori (simba mu100g) |
| Soy | 12.5 g | 140 kcal |
| Quinoa | 12.0 g | 335 kcal |
| Buckwheat | 11.0 g | 366 kcal |
| Mbeu dzemapfunde | 11.8 g | 360 kcal |
| Idare | 9.1 g | 108 kcal |
| Tofu | 8.5 g | 76 kcal |
| Bhinzi | 6.6 g | 91 kcal |
| Pea | 6.2 g | 63 kcal |
| Mupunga wakabikwa | 2.5 g | 127 kcal |
| Mbeu yeflakisi | 14.1 g | 495 kcal |
| Mbeu dzeSesame | 21.2 g | 584 kcal |
| Chickpea | 21.2 g | 355 kcal |
| Nzungu | 25.4 g | 589 kcal |
| Nuts | 16.7 g | 699 kcal |
| Hazelnut | 14 g | 689 kcal |
| Maamondi | 21.6 g | 643 kcal |
| Chestnut yePará | 14.5 g | 643 kcal |
Maitiro ekushandisa zvakanaka mapuroteni emuriwo
Muchiitiko chevanhu vezvirimwa uye vegan, nzira yakanaka yekupa muviri mapuroteni epamusoro ndeyekusanganisa zvimwe zvekudya zvinoenderana kune mumwe nemumwe, se:
- Mupunga nebhinzi zvemarudzi ose;
- Pizi nembeu yechibage;
- Lentile uye buckwheat;
- Quinoa nechibage;
- Mupunga webrown uye bhinzi tsvuku.
Iko kusanganiswa kwezvikafu izvi uye zvakasiyana siyana zvekudya kwakakosha kuchengetedza kukura uye kushanda kwakakodzera kweiyo muviri mune vanhu vasingamedze mapuroteni emhuka. Muchiitiko chevanhu vane ovolactovegetarian, mapuroteni kubva muzai, mukaka uye zvigadzirwa zvacho zvinogona kuverengerwa mukudya.
Tarisa uone vhidhiyo pazasi kuti uwane rumwe ruzivo nezve mapuroteni-akapfuma chikafu:
Nzira yekudya yakakura-protein (high-protein) chikafu
Mune kudya kweprotein-kati, pakati pe1.1 ne 1.5 magiramu eprotein anofanirwa kudyiwa kirogiramu yehuremu hwemuviri pazuva. Mari inofanirwa kudyiwa inofanirwa kuverengerwa neyehutano, sezvo ichisiyana kubva pamunhu kuenda pamunhu uye zvinoenderana nezera, murume kana mukadzi, kuita kwekuita uye kuti kana iye munhu ane chero chirwere chakabatana.
Kudya uku inzira yakanaka yekudzikisa huremu uye kufarira kuwedzera kwemhasuru, kunyanya kana ichifambiswa nemitambo inofarira mhasuru hypertrophy. Heano maitiro ekuita protein protein.
High-protein, yakaderera-mafuta chikafu
Chikafu chakazara muprotein uye chine mafuta mashoma ndizvo zvese zvekudya zvemiti zvakataurwa patafura yapfuura, kunze kwemichero yakaomeswa, kuwedzera kune nyama ine mafuta mashoma, senge zamu rehuku kana isina ganda turkey zamu, chena kubva muzai. uye hove dzakaderera-mafuta, senge hake, semuenzaniso.
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