Ndeapi mapuroteni ari (uye gumi zvikonzero zvekudya)

Zvemukati

• 1.Gadzira tsandanyama
• 2. Gadzira masoja ekudzivirira chirwere
• 3. Chengetedza ganda uye vhudzi zvine hutano
• 4. Balance mahormone
• 5. Chengetedza hutano hwakanaka
• 6. Ronda kupora uye kuvhiyiwa
• 7. Kutakura okisijeni
• 8. Ipa simba
• 9. Chengetedza hutano hwakabatana
• 10. Nyudza uye isa chikafu
• Huwandu hwe protein yekudya pazuva

Mapuroteni mapuroteni anodiwa kuti muviri ubudise zvikamu zvakakosha zvemuviri, senge mhasuru, mahormone, zvinyama, ganda nebvudzi. Uye zvakare, mapuroteni aive maurotransmitter, ayo ane basa rekufambisa zvishuwo zvetsinga izvo zvinoumba pfungwa nemirairo yepanyama kuti muviri ufambe.

Mapuroteni chinhu chinovaka muviri chinowanikwa muzvikafu zvakaita senyama, hove, mazai uye zvigadzirwa zvemukaka, pamwe nezvikafu zvinobva mumiti, zvakaita seya bhinzi, bhinzi, nzungu, sesame uye nyemba.

Heano zvikonzero gumi zvekudya mapuroteni:

1.Gadzira tsandanyama

Mapuroteni mapuroteni akakosha ekuchengetedza pamwe nekuwedzera kwemhasuru, nekuti kuti mhasuru ikure zvinofanirwa kuve nekuwedzera mukuita chiitiko chemuviri nguva dzose, kudyiwa kwakaringana kwemapuroteni akanaka, seaya anowanikwa mune zvekudya zvemhuka. mavambo, senyama, huku uye mazai.

Huwandu hweproteinhi yekudyiwa yehypertrophy inosiyana zvichienderana nehuremu uye mhando uye huwandu hwezviitwa zvemuviri zvinoitwa. Ona kuti ndezvipi zvekudya zvinokubatsira iwe kuti uwane mhasuru.

2. Gadzira masoja ekudzivirira chirwere

Masoja ekudzivirira muviri uye masero ekudzivirira anogadzirwa nemapuroteni, uye pasina kudya kwakakwana kweichi chinovaka muviri, immune system inoshaya simba uye muviri unova nyore kubatwa nezvirwere nezvirwere.

Pamusoro pekushandisa mapuroteni akakwana, zvimwe zvinovaka muviri zvakadai se zinc, selenium uye omega-3 zvakakoshawo kuchengetedza hutachiona hwakanaka. Ona matipi ekuwedzera immune system yako.

3. Chengetedza ganda uye vhudzi zvine hutano

Mapuroteni ane basa rekuumba collagen, chinhu chinopa kuomarara paganda uye chinodzivirira makwinya nekuratidzira mamaki. Pamusoro pezvo, keratin, chikamu chikuru chebvudzi, zvakare iprotein, ndosaka bvudzi rine hutano richida chikafu ichi.

Izvo zvakakosha kuti urangarire kuti chikafu senge nyama nemazai, izvo zvakasikwa zvakapfuma mumapuroteni, zvinonyanya kukonzera kuburitsa collagen uye keratin, saka hapana chikonzero chekutarisa pane chikafu kana collagen zvinowedzera.

4. Balance mahormone

Mahormone zvakare zvinhu mumuviri zvakagadzirwa nemapuroteni, uye nekudaro, kuti uve neyakaenzana mahormone, zvinodikanwa kuti udye zvinovaka muviri. Matambudziko akaita sePolycystic Ovary Syndrome, kushushikana kana kushushikana kunogona kukonzerwa neshanduko yehormone, uye chikafu chakaringana chakakosha kugadzirisa zviratidzo uye kurapa zvirwere.

5. Chengetedza hutano hwakanaka

MaNeurotransmitters senge adrenaline uye acetylcholine akagadzirwa nemapuroteni, uye ane basa rekufambisa zvishuwo zvetsinga zvinounza pfungwa, manzwiro nemirairo inoita kuti muviri wese ufambe uye ushande nemazvo.

6. Ronda kupora uye kuvhiyiwa

Mapuroteni ndiwo hwaro hukuru hwekuumbwa kwemasuru nyowani, zvichidikanwa kugadzirisa matambudziko akadai maronda uye kucheka kwekuvhiya. Dzinoumba zvikamu zvakakosha zvemuviri, senge tsinga dzeropa, rinobatanidza zvinyama, maseru, collagen uye ganda, uye zvakakosha kuve neprotein yakakwana yekushandisa mushure mekuvhiyiwa kukuru, sekuvhiyiwa kwemoyo uye kuisirwa nhengo.

7. Kutakura okisijeni

Masero matsvuku eropa, masero ane mutoro wekutakura okisijeni muropa, akagadzirwa nemapuroteni, ndosaka kushandiswa kushoma kwechikafu ichi kunogona kukonzera matambudziko senge kupererwa neropa, kushaya simba, kupora uye kushaya chimiro.

8. Ipa simba

Kuwedzera kune makabhohaidhiretsi nemafuta, mapuroteni anogona zvakare kushandiswa se substrate kuburitsa simba mumuviri uye kugadzirisa ropa reropa, kunyanya mukudya kwakaderera mune makabhohaidhiretsi. Imwe neimwe gramu yeprotein inopa 4 kcal, iyo yakafanana mari inopihwa nemahydrohydrate.

9. Chengetedza hutano hwakabatana

Iwo majoini anoumbwa netendon uye ane huvepo hukuru hwecollagen, iyo inoita seyakagadziriswa pakati pemapfupa, ichidzivirira kupfeka kwavo uye nekuonekwa kwekurwadziwa. Nekudaro, sezvo collagen inogadzirwa nemapuroteni, iwo akakoshawo kuchengetedza hutano hwakabatana pamwe nekudzivirira kukuvara panguva yekurovedza muviri, izvo zvinomanikidza majoini zvakanyanya. Ona zvazviri uye nguva yekushandisa collagen.

10. Nyudza uye isa chikafu

Gastric juice uye enzyme enzyme zvakagadzirwa nemapuroteni, ane basa rekutyora chikafu muzvidimbu zvidiki zvinozofinhwa neura.

Pamusoro pezvo, maseru emukati ane vatakuri vanogadzirwa nemapuroteni uye anoita semikova inobvumidza kupinda kwevakagaya zvinovaka muviri mumuviri.

Huwandu hwe protein yekudya pazuva

Huwandu hwakakosha hweprotein inodyiwa pazuva hunosiyana zvichienderana nehuremu hwemunhu uye chiitiko chemuviri chinoitwa. Semuenzaniso, mukuru uyo:

• Hazvirovedze chiitiko chemuviri chinoda 0.8 g yeproteiniti yega yega kg yehuremu;
• Inoita mwenje chiitiko chemuviri chinoda 1.1 kusvika 1.6 g yeproteiniti pa kg yehuremu;
• Kudzidzira uremu kudzidzisa kunoda 1.5 kusvika 2 g yeprotein pa kg yehuremu.

Izvi zvinoreva kuti anovaka muviri ane 70 kg anoda kumedza 105 g kusvika 140 g yeprotein, iyo inofanirwa kugoverwa zuva rese kuti ive nemhedzisiro yakanaka yekuchengetedza uye kugadzirwa kwemhasuru. Sangana nemakumi mashanu ekuwedzera kuti uwane mhasuru.

Kuti udzidze zvakawanda nezvezvikafu zvine mapuroteni, tarisa vhidhiyo inotevera: