Mapuroteni Mabhawa Akanakira Iwe Here?

Zvemukati

• Mapuroteni bhawa zvinovaka muviri
• Zvinogona kubatsirwa nemapuroteni mabhawa
• Kwakanaka sosi yezvinovaka muviri
• Kuonda
• Kurera huremu
• Kudya kutsiva
• Tsvina kuwana
• Kuderera uye matanho
• Zvimwe zveprotein-zvakapfuma zvekudya
• Chinokosha

Mapuroteni mabhawa chikafu chakakurumbira chinodyiwa chakagadzirirwa kuve sosi iri nyore yekudya.

Vanhu vazhinji vanovafarira nekuti inzira yekukurumidza yekuwedzera mapuroteni uye zvimwe zvinovaka muviri kune hupenyu hwakabatikana uye hunoshanda.

Zvichipa akasiyana siyana mapuroteni mabara pamusika, zvakakosha kuti uzive kuti haazi ese mapuroteni mabara akagadzirwa akaenzana.

Ichi chinyorwa chinoongorora kana mapuroteni mabara aine hutano, ndeapi mabhenefiti avanogona kupa, uye nzira dzakanakisa dzekuvasanganisa mumararamiro ako.

Mapuroteni bhawa zvinovaka muviri

Iko kuumbwa kwevhu kwemapuroteni mabhawa kunogona kusiyanisa zvakanyanya pakati pemabhureki - uye kunyangwe pakati peavara.

Izvi zvinonyanya kukonzerwa nemhando dzakasiyana dzemidziyo. Mazhinji mapuroteni mabhawa anogona kugadzirwa kubva kumisi nemichero yakaomeswa, nzungu nembeu, uye zviyo zvakakwana seoats kana quinoa.

Ivhareji protein bar ine 5-10 gramu emafuta, 25-35 gramu e carbs, uye 5-10 gramu e fiber ().

Kunze kwekupa mapuroteni uye carbs, akawanda mapuroteni mabara isosi yakanaka yemicronutrients, senge calcium, B mavitamini, potasium, uye iron.

Paunenge uchiongorora zvinyorwa zvemidziyo, ziva kuti mamwe mapuroteni mabara anoshandisa muridzi wemidziyo yezvigadzirwa uye usaburitse chero ruzivo rwayo pakaputira ().

Mazhinji mapuroteni mabara anewo huwandu hwakawanda hweshuga yakawedzerwa uye anoshandisa zvinotapira zvisina hutano senge yakakwira fructose chibage sosi, iyo inowedzera yakawandisa fructose kuchikafu chako uye inogona kuwedzera njodzi yako yemafuta chiropa, kufutisa, uye chirwere cheshuga kana uchidyiwa muhuwandu hwakawanda (,,).

Kazhinji, akawanda mapuroteni mabhawa anopa 150-400 macalorie uye 10-20 gramu epuroteni, kunyange hazvo mamwe aine padyo ne30 magiramu eprotein pakushanda ().

Kunobva mapuroteni kunosiyanawo. Mimwe mizariro ine yogati poda, mukaka, kana mapuroteni emukaka senge casein uye whey, nepo vamwe vachishandisa masisitimu-anowanikwa senge soya, pizi, kana mupunga wakasviba. Mamwe ane mazai machena, nepo mamwe achivimba nenzungu nemhodzi seyekutanga mapuroteni sosi.

Zvakare, mamwe mapuroteni mabhawa anoshandisa zvakanyanya mapuroteni sosi senge whey kana soy mapuroteni anopatsanura, pachinzvimbo chekugadziriswa zvishoma, chikafu cheprotein chikafu.

Iwo mapeturu ezvehutano ane mapuroteni mabhawa anogona kusiyanisa zvakanyanya pakati pemabhureki uye zvinwiwa, zvinoenderana nemidziyo inoshandiswa. Izvi zvinokanganisa koriori, mapuroteni, mafuta, uye faibha zvirimo, uyezve kuti ndeapi mavitamini nemaminerari puroteni bar inopa.

Zvinogona kubatsirwa nemapuroteni mabhawa

Nepo zviri nyore kutora puroteni mubhawa pasherefu chero paunenge uine nzara, pane zvimwe zviitiko umo zvingangonyanya kubatsira.

Kwakanaka sosi yezvinovaka muviri

Mapuroteni mabhawa anogona kunge ari akareruka, akagadzirira-kudya, chikafu chine hutano. Ivo vanouya mumhando dzakasiyana siyana uye vanowanzo gara kwechinguva, vachivaita chinhu chakapfava kuti varambe varipo.

Kana iwe uchitsvaga chimwe chinhu kuti uve nechikafu chemasikati, bhawa rakatenderedzwa rine huwandu hwakaringana hweprotein uye zvemhando yepamusoro zvigadzirwa zvinogona kuve sarudzo inoshanda kune ako mararamire.

Izvo mapuroteni uye carb zvirimo mumapuroteni mabara zvinogona zvakare kuvaita sarudzo yakanaka ye pre- kana yekumashure-yekurovedza tudyo iyo inogona kupa kukudzwa kwesimba rekurovedza muviri kana kubatsira mhasuru kugadzirisa mushure ().

Zvakare, mamwe mapuroteni mabhaisheni sosi yakanaka yekudya fiber, iyo yakakosha kune hutano hwekugaya uye inogona kubatsira kudzivirira kudya zvakanyanya pakati pekudya ().

Chekupedzisira, akawanda mapuroteni mabara isosi yakanaka yeakakosha mavitamini nemaminerari, senge calcium, iron, magnesium, potasium, phosphorus, vhitamini E, uye B mavitamini, zvichikubatsira kuzadzisa zvaunoda zvezuva nezuva zveaya micronutrients.

Kuonda

Vanhu vazhinji vanotarisa kumapuroteni mabhawa kuti vabatsire kutsigira yavo yekurema kurasikirwa rwendo.

Kumwe kutsvagurudza kunoratidza kuti kudya kweprotein kwakakwira kunotsigira kurasikirwa nekurema kune huremu hwakawanda kupfuura chikafu chine huwandu hwakaenzana hweprotein. Izvi zvinogona kunge zvakakonzerwa nekuzadzwa kwemapuroteni, ayo anogona kudzikisira kudya kwako uye kubatsira kudzivirira kudya zvakanyanya (,,).

Ziva kuti kana iwe ukasarudza kushandisa mapuroteni mabhawa echinangwa ichi, hutano huremu uremu hunodawo kudya kwakaringana uye kuekisesaiza.

Kurera huremu

Kuti uwane huremu, unofanirwa kutora macalorie akawanda kupfuura iwe zvaunopisa nezuva. Kana ichi chiri chinangwa chako, mapuroteni mabhawa anogona kuve anobatsira kuwedzera kune kwako kudya.

Mazhinji mapuroteni mabhawa ari macalorie akawandisa, zvichireva kuti iwo anopa anoverengeka akakosha macalorie mune imwechete yekushandira, zvichiita kuti zvive nyore kuwedzera macalorie pasina kudya yakawanda yekuwedzera chikafu.

Semuenzaniso, mamwe mapuroteni mabhawa anogona kunge ane anopfuura mazana matatu emakoriori pabhawa. Izvi zvinogona kupedzwa zviri nyore pakati pekudya kuwedzera mamwe macalorie kuchikafu chako uye kukurudzira kuwedzera huremu.

Zvakadaro, kunyangwe kana chinangwa chako chiri chekuwedzera huremu, sarudza mapuroteni mabara anopa zvinwiwa zvakanaka pane izvo zvakazara neshuga yakawedzerwa uye zvinowedzerwa.

Kudya kutsiva

Mapuroteni mabhawa anowanzoonekwa senzira yekukurumidza yekutsiva chikafu, kunyanya chikafu chamangwanani.

Nepo puroteni bhawa risingafananidze nechikafu chamangwanani chakagadzirwa nemhando dzakasiyana dzezvikafu zvine hutano, zvimwe zvinogona kushanda mushe.

Kana iwe uchitsvaga yekukurumidza kudya kwekuseni pane imwe nguva, mapuroteni mabhawa pane yakakwira koriori magumo ayo asina akawedzera shuga kana hydrogenated mairi inogona kuve yakanaka sarudzo.

Tsvina kuwana

Kana iwe uri munhu anoshingairira ane yakawanda yemhasuru, kana mumwe munhu ari kutsvaga kuwana mhasuru, kuwedzera mamwe mapuroteni kuchikafu chako kunogona kubatsira kuedza kwako.

Muchokwadi, iyo American College yeMitambo Mishonga inokurudzira kuti vatambi vanotsungirira nevatambi vakarovedzwa simba vanodya 0.54-0.77 gramu eprotein pondo (1.2-1.7 gramu pa kg) yehuremu hwemuviri ().

Kutsvagurudza kunoratidza kuti kuwedzera neprotein kunogona kuwedzera mhasuru uye mashandiro kana chiitiko chako chemuviri uye chikafu chakaringana ().

Mapuroteni mabhawa inogona kuve iri nyore nzira yekuwedzera ma carbs, mapuroteni, mavitamini, uye zvicherwa pakudya kwako. Zvakare, vanogona kudzora chishuwo chekudya, kuita kuti kuve nekurovedza muviri, kana kutsigira kugadzirisa mhasuru mushure mekurovedza muviri. Zvakadaro, ivo havagone kutsiva mhando uye chikafu chinoumbwa nezvikafu zvese.

Kuderera uye matanho

Pasingaverengeke mapuroteni bha sarudzo aripo nhasi. Izvi zvinogona kuita kuti zviome kuona kuti ndeipi yakanakira iwe, uye zvakareruka kusarudza imwe inogona kunge isina kukodzera zvinangwa zvako.

Mamwe mapuroteni mabhawa akanyanya macalorie uye akawedzera shuga zvekuti vangangodaro vari mune yewisi nzira.

Kuti ivandudze kunaka, vazhinji vanoshandisa zvinwiwa zvinotapira, izvo zvinokwanisa kusiyana kubva pane zvinotapira zvakasikwa senge mazuva kana stevia kune zvisina hutano senge yakakwira fructose chibage sirasi. Mazhinji mapuroteni mabara anoshandisa nzimbe shuga kana huchi, izvo zvingangodaro zvisingaenderane nezvaunoda iwe pachako.

Pamusoro pezvo, nepo mafuta ari mune mamwe mapuroteni mabhawa achiwanzouya kubva kuzere nzungu nembeu, vamwe vanoshandisa zvakagadziriswa mafuta emiti, semichindwe, canola, nzungu, kana soya mafuta.

Kana iwe uchidya mapuroteni mabhawa chete kune avo mapuroteni, ramba uchifunga kuti vanhu vazhinji vanodya mapuroteni akawanda kupfuura ivo zvavanoda, saka unogona kunge wave kutowana zvakakwana zveichi chinovaka (11).

Kudya mapuroteni mukuwandisa hakuratidzike sekubatsira hutano hwemunhu wepakati, uye kuzviita kunogona kukuvadza mune dzimwe nguva.

Ongororo imwe chete yezvidzidzo makumi matatu nezviviri zvevanhu yakawana kuti kudya mapuroteni akawanda kupfuura zvinokurudzirwa dhayeti (RDA) yemagiramu 0.36 paundi (0.8 gramu pa kg) yehuremu hwemuviri kwaibatanidzwa nenjodzi yakawedzera yekenza, chirwere chemoyo, uye bone, chiropa, uye itsvo kusagadzikana ().

Nekudaro, zvimwe zvidzidzo zvinoratidzira kuti mapuroteni epamusoro ezuva nezuva anotora 1,4 gramu paundi (3 gramu pa kg) yehuremu hwemuviri wakachengeteka, zvirinani munguva pfupi.

Semuenzaniso, ongororo mune gumi nemana yakadzidziswa nevarume yakaratidza kuti kudya kwemapuroteni kwezuva nezuva kweanopfuura 1.5 magiramu paundi (3.3 gramu pa kg) yehuremu hwemuviri kwemwedzi mitanhatu yakanga isingabatanidzwe nemhedzisiro yehutano. Zvimwe zvidzidzo zvakaratidza zvakafanana mhedzisiro (,).

Kunyangwe paine kutsvagurudza nezvenguva refu yehutano mhedzisiro yezvakanyanya mapuroteni kudya kunodiwa, zvingangoita kuti kune vanhu vazhinji, vachidya yakakurudzirwa 0.36 gramu eprotien paundi (0.8 gramu pa kg) yehuremu hwemuviri zuva nezuva zvakakwana.

Zvakadaro, ramba uchifunga kuti vamwe vanhu, kusanganisira vatambi, vakadzi vane pamuviri uye vanoyamwisa, uye avo vane zvimwe zvirwere zvisingaperi, vanoda mapuroteni akawanda zuva nezuva kupfuura huwandu hwevanhu.

Chekupedzisira, mapuroteni mabhawa anogona kusiyanisa zvakanyanya mumutengo wawo uye anogona kunge asingakoshe mutengo wadzo. Kunze kwekutarisa zvemhando yepamusoro zvigadzirwa, zvinogona kubatsira kuenzanisa muyuniti mutengo uye kuona kuti ndeapi mabhenji anopa kukosha kukuru.

Iyo chaiyo protein bar yako iwe zvinoenderana nezvinangwa zvako uye hunhu. Sarudza avo vane pfupi yezvinyorwa zvinyorwa izvo zvinonyanya kushandisa chikafu chese pane zvakanyanya kugadzirwa zvigadzirwa. Kusarudza mapuroteni mabhawa ane mashoma kune asina kuwedzerwa shuga inokurudzirwa zvakare.

Mapuroteni mabhawa haangosiyana mune zvemukati zvemukati asiwo zvigadzirwa. Dzimwe dzakakwira mushuga yakawedzerwa uye inogona kunge iri sosi isingakoshi yemapuroteni akawandisa. Wongorora kurongedza kuti uone kana protein bar inosangana nezvinangwa zvako uye zvaunoda.

Zvimwe zveprotein-zvakapfuma zvekudya

Kana iwe uchitsvaga dzimwe nzira dzekuisa zvimwe mapuroteni-akapfuma zvekudya mune chako chikafu, heano mashoma mazano:

• nzungu mbishi nembeu
• chizi
• mazai akaomeswa
• nzungu nembeu butter
• yogati isina kuibva
• dairy kana high-protein nondairy mamiri
• koteji chizi
• bhinzi nenyemba
• tofu uye tempeh
• seitan
• nyama dzakaonda nehove
• zvimwe zviyo zvakakwana

Kusangana nemapuroteni ako zvinodiwa zviri nyore nekudya kwakaringana. Sanganisa zvekudya zvine mapuroteni-zvine hupfumi muchikafu chega chega uye chikafu chekubatsira iwe kuti unzwe kuzere kwenguva yakareba, kuridza kubatira kwako, uye kutsigira hupenyu hwakagwinya.

Mapuroteni mabhaini haisi iyo chete nzira yekuwedzera mamwe mapuroteni kuchikafu chako. Kubatanidza mapuroteni-akapfuma zvekudya zvese muzvikafu zvako uye zvinwiwa inzira yakanaka yekusangana nezvido zvako zveprotein uye kutsigira hupenyu hwakanaka.

Chinokosha

Mapuroteni mabhawa inzira iri nyore yekuwedzera mapuroteni uye zvimwe zvinovaka muviri kuchikafu chako. Nekudaro, haazi ese mapuroteni mabhawa akagadzirwa akaenzana.

Mamwe akakwira macalorie uye akawedzera shuga uye shandisa zvinoshandiswa iwe zvaungade kudzivirira. Vamwe vanogona kunge iri sarudzo yakakodzera yekukwiza kuita kwako Workout, kudzikamisa shuga yako yeropa pakati pezuva rese, kana kutotanga mangwanani ako uchienda.

Kune dzimwe nzira dzakawanda dzekuwana mapuroteni akawanda mukudya kwako, asi kana ukasarudza kudya mapuroteni mabhawa, ita chokwadi chekutarisa pane pani yezvakanaka uye zvinongedzo runyorwa kuti ubatsire iwe kusarudza kuti ndeipi yakanakira mararamiro ako.