Mapuroteni Kunwa - Akawanda Sei Mapuroteni Waunofanira Kudya Pazuva?

Zvemukati

• Chii chinonzi protein, uye nei ichikosha?
• Inogona kubatsira kudzikira uye kudzivirira kuwedzera uremu
• Inogona kukubatsira iwe kuwana mhasuru uye simba
• Mapuroteni mukuzvitakura
• Mimwe mamiriro ezvinhu anogona kuwedzera mapuroteni anodikanwa
• Ko mapuroteni ane chero zvakashata hutano mhedzisiro?
• Ungawana sei mapuroteni akakwana mune chako chikafu
• Zvinorevei "magiramu epuroteni"
• Ko zvakadiniko nemunhuwo zvake?

Zvishoma zvinovaka muviri zvakakosha seprotein. Kusatowana yakakwana kunokanganisa hutano hwako uye kuumbwa kwemuviri.

Nekudaro, maonero maererano nehuwandu hweprotein yaunoda anosiyana.

Mazhinji masangano ehurumende anovaka muviri anokurudzira kudya kwakaringana kweprotein.

Iyo DRI (Dietary Reference Intake) iri 0.36 gramu eprotein paunzi (0.8 gramu pa kg) yehuremu hwemuviri.

Izvi zvinosvika ku:

• 56 gramu pazuva pamurume wepakati akagara
• 46 gramu pazuva remukadzi wepakati akagara

Izvi zvinogona kukwana kudzivirira kushomeka, asi iyo huwandu hwaunoda zvinoenderana nezvinhu zvakawanda, zvinosanganisira rako rezviitiko, zera, mhasuru, zvinangwa zvemuviri, uye hutano hwakazara.

Ichi chinyorwa chinoongorora huwandu hwakazara hweprotein uye nemararamiro ehupenyu sekuremerwa uremu, kuvaka mhasuru, uye nhanho dzezviitiko zvinoita mukati.

Chii chinonzi protein, uye nei ichikosha?

Mapuroteni ndiwo matombo makuru ekuvaka emuviri wako. Izvo zvinoshandiswa kugadzira mhasuru, tendon, nhengo, uye ganda, pamwe nema enzymes, mahormone, maurotransmitter, uye akasiyana mamorekuru ayo anoshanda akawanda akakosha mabasa.

Mapuroteni anosanganisira mamorekuru madiki anonzi maamino acids, ayo anobatana pamwe chete semabheji pane tambo. Aya akabatana amino acids anoumba mapuroteni marefu emaketani, ayo anobva apeta kuita akaoma maitiro

Muviri wako unoburitsa mamwe eaya amino acids, asi iwe unofanirwa kuwana mamwe anozivikanwa seakakosha amino acids kuburikidza nedhayeti yako.

Mapuroteni haasi ehuwandu chete asiwo mhando.

Kazhinji, mapuroteni emhuka anopa ese akakosha amino acids mune chakaringana chiyero kuti iwe ushandise zvizere nawo. Izvi zvine musoro, sezvo nyama dzemhuka dzakafanana neyako nyama.

Kana iwe uchidya zvigadzirwa zvemhuka senyama, hove, mazai, kana mukaka zuva rega rega, unogona kunge uchiwana mapuroteni akakwana.

Nekudaro, kana iwe ukasadya chikafu chemhuka, kuwana zvese mapuroteni uye akakosha amino acids izvo muviri wako unoda zvinogona kuoma. Kana iwe uchitevera chirimwa-chakavakirwa chikafu, iwe unogona kuve unofarira ichi chinyorwa pane gumi nemaviri eproteinisheni sosi yevegans.

Vashoma vanhu vanofanirwa kuwedzera neprotein, asi kuita izvi kunogona kubatsira kune vatambi uye vavaki vemuviri.

Mapuroteni ipuroteni mamorekuru ane amino acids, mazhinji acho muviri wako usingakwanise kuzvigadzira wega. Kudya kwemhuka kunowanzo kuve kwakakwira mupuroteni, ichipa ese akakosha amino acids.

Inogona kubatsira kudzikira uye kudzivirira kuwedzera uremu

Mapuroteni akakosha kana zvasvika pakurasikirwa nehuremu.

Sezvaungave iwe uchiziva, iwe unofanirwa kutora mashoma macalorie pane iwe aunopisa kuti uderedze uremu.

Uchapupu hunoratidza kuti kudya mapuroteni kunogona kuwedzera huwandu hwemacalorie aunopisa nekuwedzera yako metabolic rate (macalorie kunze) uye kudzikisira kudya kwako (macalorie mu) ().

Kudya 25-30% yemakoriori ako ezuva nezuva kubva kumapuroteni kwakaratidzirwa kusimudzira metabolism nekusvika pamakumi masere kusvika zana ezviuru macalorie pazuva, zvichienzaniswa neakaderera mapuroteni chikafu (,,).

Asi, mupuroteni anonyanya kukosha mupiro wekudzikira uremu ingangove kugona kwayo kudzikisa chishuwo, zvichitungamira kudzikiswa kwekudya kwekoriori. Mapuroteni ari nani pane mafuta kana carbs pakuchengeta iwe uchinzwa uzere (,).

Mune kumwe kuongorora muvanhurume vane kufutisa, kunwa 25% yemakoriyori kubva kumapurotini kwakawedzera manzwiro ekuzara, pamwe nekudzora husiku-husiku hwekudyira zvishuwo uye pfungwa dzakanyanya nezve chikafu ne50% uye 60%, zvichiteerana ().

Mune kumwe kudzidza kwemavhiki gumi nemaviri, vakadzi vakawedzera maprotein avo anodya kusvika makumi matatu muzana emakoriori vakadya makirogiramu mashoma mazana mana neguru pazuva uye vakarasikirwa nemapaundi gumi nemashanu nekungowedzera mapuroteni kuchikafu chavo

Uyezve, mapuroteni anoita zvinopfuura kubatsira kurasikirwa uremu - anogona zvakare kudzivirira kuwedzera uremu.

Mune kumwe kuongorora, kuwedzera kune mwero mumapuroteni kubva pa15% kusvika ku18% emakoriori kwakaderedza huwandu hwevanhu vane mafuta vakawanazve mushure mekudzikira uremu ne50% ().

Kudya kweprotein kwakakwira kunobatsirawo iwe kuvaka nekuchengetedza tsandanyama, izvo zvinopisa mashoma macalorie kutenderera nguva.

Kudya mapuroteni akawanda zvinoita kuti zvive nyore kunamatira kune chero huremu hwekudya uremu - ingave yakakwira carb, yakaderera carb, kana chimwe chinhu chiri pakati.

Zvinoenderana neongororo dzakambotaurwa, kudya kweprotein kwakatenderedza 30% yemakoriyori kunogona kuita kuti uremu huderere. Izvi zvinosvika kumagiramu zana nemakumi mashanu pazuva kune mumwe munhu pane 2,000-koriori chikafu.

Unogona kuiverenga nekuwedzera koriori yako yaunodya ne0.075.

Kudya kweprotein kwakatenderedza makumi matatu muzana emakoriori anoita kunge akakosha pakurasikirwa nehuremu. Inosimudzira yako metabolic rate uye inokonzeresa kudzikira kwega kwega kwekoriori kudya.

Inogona kukubatsira iwe kuwana mhasuru uye simba

Tsandanyama dzinonyanya kugadzirwa nemapuroteni.

Sezvo nezvakawanda zvinyama zvemuviri, mhasuru dzakasimba uye dzinogara dzichiputswa nekuvakwazve.

Kuti uwane mhasuru, muviri wako unofanirwa kugadzira mapuroteni mazhinji emhasuru pane kuputsa.

Mune mamwe mazwi, panofanirwa kuve neneti yakanaka yeprotein mizinga mumuviri wako - inowanzozonzi nitrogen muyero, sezvo mapuroteni akakwirira mu nitrogen.

Nekudaro, vanhu vanoda kuvaka mhasuru vanowanzodya mapuroteni mazhinji, pamwe nekurovedza muviri. Kudya kweprotein yepamusoro kunogona kubatsira kuvaka mhasuru uye simba ().

Zvichakadaro, avo vanoda kuchengetedza mhasuru yavakavaka vangangoda kuwedzera kudya kwavo kweprotein pavanorasikirwa nemafuta emuviri, sezvo kudya kweprotein kwakanyanya kunogona kubatsira kudzivirira kurasikirwa kwemhasuru kunowanzoitika kana uchidya (,).

Kana zvasvika pakukomba kwemhasuru, zvidzidzo kazhinji hazvitarise muzana remakoriori anouya kubva kumapuroteni asi magiramu ezuva nezuva eprotein pamakirogiramu kana mapaundi ehuremu hwemuviri.

Kurudziro yakajairika yekuwana mhasuru ndeye 1 gramu yeprotein pondo (2.2 gramu pa kg) yehuremu hwemuviri.

Mamwe masayendisiti akafungidzira kuti mapuroteni anoda kuve mashoma pa0.7 gramu paundi (1.6 gramu pa kg) yehuremu hwemuviri ().

Ongororo dzakawanda dzakaedza kuona huwandu hwakazara hwepuroteni yekuwana mhasuru, asi mazhinji akasvika mhedzisiro dzakasiyana.

Dzimwe ongororo dzinoratidza kuti kudya zvinopfuura magiramu 0.8 paundi (1.8 gramu pakg) hakuna zvakunobatsira, nepo zvimwe zvichiratidza kuti kudyiwa kwakati pfuurei kudarika 1 gramu yeprotein pondo (2.2 gramu pa kg) zviri nani (,).

Kunyangwe hazvo zvakaoma kupa chaiwo manhamba nekuda kwekukonana mhedzisiro, inenge 0.7-1 gramu paundi (1.6-2.2 gramu pa kg) yehuremu hwemuviri inoita kunge fungidziro ine musoro.

Kana iwe uchitakura mafuta mazhinji emuviri, uchishandisa kana huremu hwako hwakaonda kana huremu hwechinangwa - pachinzvimbo chehuremu hwese hwemuviri wako - izano rakanaka, sezvo iri iri rako rakaonda rinotarisa huwandu hweprotein yaunoda.

Zvakakosha kudya mapuroteni akakwana kana iwe uchida kuwana uye / kana kuchengetedza mhasuru. Ongororo zhinji dzinoratidza kuti 0.7-1 gramu pondo (1.6-2.2 gramu pa kg) yehuremu hwakatsetseka hwakakwana.

Mapuroteni mukuzvitakura

Munguva yekuzvitakura, muviri unoda mapuroteni mazhinji ekuvandudza matishu uye kukura. Mapuroteni anobatsira vese amai nemwana.

Vanyori veimwe ongororo vanoratidza kuti vanhu vanodya magiramu 0,55-0.69 paundi (1.2-1.52 gramu pa kg) yemapuroteni zuva nezuva panguva yepamuviri ().

Kumwe kunhu, nyanzvi dzinokurudzira kushandisa imwezve 0.55 magiramu paundi (1.1 gramu pa kg) yemapuroteni pazuva panguva yepamuviri (17).

Iyo inokurudzirwa mvumo yezuva nezuva yeprotein panguva yekuyamwisa ndeye 0.59 gramu paundi (1.3 gramu pa kg) pazuva, pamwe ne25 yekuwedzera magiramu (18).

Kudya kwezvikafu ndiyo nzira kwayo yekuwana chero chikafu. Kwakanaka masosi anosanganisira:

• bhinzi, pizi, nenyemba
• mazai
• nyama yakaonda
• zvigadzirwa zvemukaka
• nzungu nembeu
• tofu

Hove uye hove dzegungwa zvakare zviwanikwa zvakanaka. Munguva yekuzvitakura uye kuyamwa, sarudza hove dzakaderera mumekiyuri uye dzakakwira mu omega-3 fatty acids, salmon, sardines, uye anchovies.

Nekudaro, chenjera kuti udzivise idzo dzinogona kuve dzakakwirira mumekiyuri, senge shark, swordfish, tilefish, uye king mackerel ().

Sezvineiwo, iwe unofanirwa kuwana puroteni rako rese kubva kune zvekudya. Mune zvimwe zviitiko, wako mupi wezvehutano anogona kukurudzira zvinowedzera. Nekudaro, hapana mirawo yekuwedzera neprotein panguva yekuzvitakura.

Mimwe mamiriro ezvinhu anogona kuwedzera mapuroteni anodikanwa

Kunyangwe paine mhasuru uremu uye zvinangwa zvemuviri, avo vari vakasimba panyama vanoda mapuroteni mazhinji pane avo vakagara.

Kana basa rako riri rinoda muviri kana iwe uchifamba zvakanyanya, kumhanya, kushambira, kana kuita chero rudzi rwekurovedza muviri, unofanirwa kudya mapuroteni akawanda.

Vanotsungirira vatambi vanodawo huwandu hwakakura hwepuroteni - anenge 0.5-0.65 gramu paundi (1.2-1.4 gramu pa kg) yehuremu hwemuviri (,).

Vakwegura vakuru vakawedzera zvakanyanya maprotein anodiwa zvakare - anosvika 50% akakwirira kupfuura iyo DRI, kana anenge 0.45-0.6 magiramu paundi (1-1.3 magiramu pa kg) yehuremu hwemuviri (, 24).

Izvi zvinogona kubatsira kudzivirira osteoporosis uye sarcopenia, ese ari maviri akakosha matambudziko pakati pevakuru vakuru.

Vanhu vanopora kubva mukukuvara vangangodawo mamwe mapuroteni ().

Vanhu vane hutano panyama, pamwe nevakuru vakuru uye avo vanopora kubva mukukuvara, vakawedzera zvakanyanya mapuroteni anodikanwa.

Ko mapuroteni ane chero zvakashata hutano mhedzisiro?

Mapuroteni akapihwa mhosva zvisina kukodzera nekuda kwehuwandu hwezvinetso zvehutano.

Vamwe vanhu vanotenda kuti kudya kweprotein kwakakwira kunogona kukonzera kukuvara kweitsvo uye osteoporosis, asi sainzi haitsigire izvi zvirevo.

Kunyangwe kudziviswa kweproteinini kuchabatsira kune vanhu vane matambudziko epiwo ane hutano husina kuwanikwa, hapana humbowo hwekuti protein inogona kukonzera kukuvara kweitsvo muvanhu vane hutano (,).

Muchokwadi, kudya kweprotein kwakakwira kunogona kudzikisa kukwira kweropa uye kubatsira kurwisa chirwere cheshuga, zvinova zvinhu zviviri zvengozi zvakanyanya zvechirwere cheitsvo (,).

Chero ipi inofungidzirwa inokuvadza mhedzisiro yeprotein pane itsvo basa inodarika nezvayo mhedzisiro pane izvi njodzi zvinhu.

Vamwe vanhu vakataura kuti mapuroteni akawandisa anogona kutungamira ku osteoporosis, asi ongororo inoratidza kuti inogona kudzivirira mamiriro aya (,).

Pakazara, hapana humbowo hwekuti zvine mwero mapuroteni anodyiwa ane mhedzisiro muvanhu vane hutano vanoedza kukwidziridza hutano hwavo.

Mapuroteni haana kana zvakashata zvinokanganisa kushanda kweitsvo muvanhu vane hutano, uye ongororo inoratidza kuti inotungamira mukuvandudza hutano hwemabhonzo.

Ungawana sei mapuroteni akakwana mune chako chikafu

Kunobva kwakanyanya mapuroteni inyama, hove, mazai, uye zvigadzirwa zvemukaka, sezvo zviine zvese zvakakosha amino acids izvo zvinoda muviri wako.

Mimwe michero yakanyatso kukwirira mupuroteni zvakare, senge quinoa, nyemba uye nzungu.

Nekudaro, vanhu vazhinji kazhinji havafanirwe kuteedzera kudya kwavo kweprotein.

Kana iwe uine hutano uye uchiedza kuramba wakadaro, uchingodya zvemhando yepamusoro mapuroteni nezvizhinji zvekudya kwako, pamwe nezvikafu zvinovaka zvine miti, zvinofanirwa kuunza kudya kwako kune rakaringana renji.

Zvinorevei "magiramu epuroteni"

Iyi inzvimbo yakajairika yekusanzwisisa.

Muhutano sainzi, "magiramu epuroteni" zvinoreva huwandu hwemagiramu eacronutrient protein, kwete huwandu hwemagiramu echikafu chine protein chine nyama kana mazai.

8-ounce inoshumirwa yemombe inorema 226 gramu asi inongova ne 61 magiramu eprotein. Saizvozvo, zai hombe rinorema magiramu 46 asi rinongotakura magiramu matanhatu eprotein.

Ko zvakadiniko nemunhuwo zvake?

Kana iwe uri pane huremu hune hutano, usasimudze masimbi, uye usashandise muviri zvakanyanya, wakanangana ne0.36-0.6 gramu paunzi (0.8-1.3 gramu pa kg) inofungidzirwa zvine musoro.

Izvi zvinosvika ku:

• 56-91 gramu pazuva kune murume wepakati
• 46-75 gramu pazuva kune mukadzi wepakati

Zvakadaro, zvakapihwa kuti hapana humbowo hwekukuvadza uye hwakakosha humbowo hwekubatsira, zvingangodaro zvirinani kuti vanhu vazhinji vakanganisa parutivi rwekudya mapuroteni akawanda pane mashoma.