Kwakanyanya Mapuroteni Akaipa Kune Hutano Hwako?

Zvemukati

• Kukosha kwePuroteni
• Mapuroteni Haakonzere Osteoporosis
• Mapuroteni Kunwa uye Kuora Kweitsvo
• Kudya Zvakawanda zvePuroteni Chinhu Chakanaka
• Yakawanda Sei Mapuroteni Akawandisa?
• Icho Chinokosha

Iyo inofungidzirwa njodzi dzeprotein inyaya inozivikanwa.

Vamwe vanoti kudya kweprotein kwakakwira kunogona kudzikisira calcium mumapfupa, kukonzera osteoporosis kana kutoparadza itsvo dzako.

Ichi chinyorwa chinotarisa kana paine humbowo hunotsigira izvi zvirevo.

Kukosha kwePuroteni

Mapuroteni ndiwo matombo ekuvaka ehupenyu uye yega sero mhenyu inoashandisa iwo ese echimiro uye anoshanda zvinangwa.

Iwo maketani marefu eamino acids akabatanidzwa pamwechete semabhuru pane tambo, ndokuzopetwa kuita maumbirwo akaomarara.

Kune gumi anokosha amino acids iwe aunofanira kuwana kuburikidza nedhayeti yako, uye gumi nemaviri asina kukosha, ayo muviri wako unogona kuburitsa kubva kune mamwe mamorekuru mamorekuru.

Iko kunaka kweprotein sosi kunoenderana neayo amino acid chimiro. Zvakanakisa zvekudya zvekudya zvine mapuroteni zvine zvese zvakakosha amino acids mune zviyero zvakakodzera vanhu.

Panyaya iyi, mapuroteni emhuka ari nani pane mapuroteni emiti. Tichifunga nezvekuti nyama dzemhasuru dzemhuka dzakafanana chaizvo nedzevanhu, izvi zvinonzwisisika.

Iwo akakurudzira ekukurudzira kwekudya kweprotein ari 0,36 gramu eprotein pa paundi yehuremu hwemuviri (0.8 gramu pa kg) zuva nezuva. Izvi zvinoshandura kusvika kumagiramu makumi mashanu nemapfumbamwe eprotein ye154-pondo (70-kg) munhu ().

Uku kudya kushoma kunogona kukwana kudzivirira kushomeka kweprotein. Asi, masayendisiti mazhinji anotenda kuti hazvina kukwana kukwidziridza hutano uye kuumbwa kwemuviri.

Vanhu vari kushanda panyama kana kusimudza zvirema vanoda zvakawanda kupfuura izvozvo. Uchapupu hunoratidza zvakare kuti vanhu vakura vanogona kubatsirwa neakakwira mapuroteni ekudya (,).

Kuti uwane ruzivo rwakadzama nezvehuwandu hweproteini yaunofanirwa kuwana pazuva, tarisa chinyorwa ichi.

Protein inokosha macronutrient. Kunyangwe iyo yakakurudzirwa yekudya kwezuva nezuva inogona kukwana kudzivirira kushomeka, mamwe masayendisiti anotenda kuti haina kukwana kugadzirisa hutano uye kugadzirwa kwemuviri.

Mapuroteni Haakonzere Osteoporosis

Vamwe vanhu vanodavira kuti kudya kweprotein kwepamusoro kunogona kukonzera osteoporosis.

Mufungo uyu ndewekuti protein inowedzera mutoro weasidhi yemuviri wako, izvo zvinokonzeresa kuti muviri utore calcium mumapfupa kuti iite acid ().

Kunyangwe paine zvimwe zvidzidzo zvinoratidza kuwedzerwa kwenguva pfupi-yenguva calcium kubuda, izvi hazvienderere mberi kwenguva refu ().

Muchokwadi, zvidzidzo zvenguva refu hazvitsigire iyi pfungwa. Mune imwe-9-vhiki kudzidza, kutsiva makabhohaidhiretsi nenyama hazvina kukanganisa calcium kubuda uye kuvandudza mamwe mahormoni anozivikanwa kukurudzira hutano hwemapfupa, senge IGF-1 ().

Ongororo yakaburitswa muna2017 yakagumisa kuti kuwedzerwa kweprotein kudya kunoitika kwete kukuvadza mapfupa. Kana paine chero chinhu, humbowo hwakanongedzera kune yakakwira mapuroteni inodya kuvandudza hutano hwepfupa ().

Zvakawanda zvimwe zvidzidzo zvinoratidza kuti yakakwira mapuroteni kudya chinhu chakanaka kana zvasvika kune rako pfupa hutano.

Semuenzaniso, zvinogona kugadzirisa mapfupa ako uye kudzikisa njodzi yekutyoka. Inowedzerawo IGF-1 uye yakaonda masese, ese anozivikanwa kusimudzira hutano hwepfupa (,,,).

Kune zvakawanda zveimwe inogona kubatsira nzira dzekudya. Kana iwe uchida kudzidza zvakawanda, tarisa chinyorwa ichi pane gumi nzira dzechisikigo dzekuvaka mapfupa ane hutano.

Yekureba-kwenguva zvidzidzo zvinoratidza kuti yakakwira mapuroteni kudya kunogona kuvandudza yako mapfupa hutano. Izvo hazvikonzere osteoporosis.

Mapuroteni Kunwa uye Kuora Kweitsvo

Itsvo inhengo dzinoshamisa dzinosefa marara, mishonga yakawandisa uye zvinwiwa kunze kweropa, zvichiita weti.

Vamwe vanoti itsvo dzako dzinofanirwa kushanda nesimba kubvisa mametabolite eprotein kubva mumuviri wako, zvichitungamira mukuwedzera kuomesa pane itsvo.

Kuwedzera mamwe mapuroteni kuchikafu chako kungawedzera kuwanda kwebasa ravo zvishoma, asi kuwedzera uku hakuna kukosha kana uchienzaniswa nebasa rakawanda reitsvo dzako dzave kutoita.

Inenge makumi maviri muzana yeropa iro moyo wako unopomba nemuviri wako unoenda kuitsvo. Mune munhu mukuru, itsvo dzinogona kusefa kwakatenderedza mazana mana emarita (180 litita) eropa zuva rega rega.

Kudya kweprotein kwakanyanya kunogona kukuvadza kune vanhu vane chirwere cheitsvo chakaonekwa, asi zvakafanana hazvishande kune vanhu vane itsvo dzine hutano (,,).

Izvo zviviri zvakakonzera njodzi yekukundikana kweitsvo kukwirisa kweBP (hypertension) uye chirwere cheshuga. Kuwedzera kweprotein kudya kunobatsira zvese (,,,).

Mukupedzisa, hapana humbowo hwekuti yakakwira mapuroteni inokanganisa kushanda kweitsvo muvanhu vasina chirwere cheitsvo.

Pane zvinopesana, ine zvakawanda zvehutano zvinobatsira uye zvinogona kutokubatsira iwe kurasikirwa uremu ().

Kudya kweprotein kwakakwira kwakaratidzwa kukurumidza kukuvara kweitsvo muvanhu vane chirwere cheitsvo. Zvisinei, kudya kweprotein kwepamusoro hakukanganise kushanda kwetsvo muvanhu vane hutano.

Kudya Zvakawanda zvePuroteni Chinhu Chakanaka

Kune akawanda mabhenefiti ane hukama neakakwira mapuroteni ekudya.

• Tsvina yemhasuru: Huwandu hwakaringana hweprotein hune hunhu hwakanaka pahasuru uye hwakakosha kudzivirira kurasikirwa kwemhasuru pane koriori-inorambidzwa kudya ().
• Kushandiswa kwesimba: Zvidzidzo zvinoratidza kuti protein inowedzera simba remagetsi kupfuura chero imwe macronutrient (,).
• Satiety: Mapuroteni anokuchengetedza iwe kuzere kwenguva yakareba. Kuwedzera kwekudya kweprotein kunogona kuendesa kudzikira kwekoriori kudya uye kuonda ().
• Dambudziko repasi rekufutisa: Kutsiva carbs nemafuta nemapuroteni kunogona kukudzivirira kubva kufutisa ().

Pakazara, kudya kweprotein kwakakwira kunobatsira kune hutano hwako, kunyanya mukuchengetedza mhasuru uye kurasikirwa uremu.

Iko kune zvakawanda zvakanaka kune yakakwira mapuroteni kudya, senge kuonda, kuwanda kwakaonda uye hushoma njodzi yekufutisa.

Yakawanda Sei Mapuroteni Akawandisa?

Muviri uri mukugara uchingobuda, uchigara uchipaza nekuvaka zvekare nyama dzayo.

Mune mamwe mamiriro ezvinhu, kuda kwedu protein kunogona kuwedzera. Izvi zvinosanganisira nguva dzekurwara kana kuwedzerwa chiitiko chemuviri.

Tinofanira kudya mapuroteni akakwana kuti izvi zviitike.

Nekudaro, kana tikadya zvakanyanya kupfuura zvatinoda, iyo yakawandisa protein ichavhuniwa yoshandiswa simba.

Kunyangwe hazvo puroteni yakakwira yakawanda ine hutano uye yakachengeteka, kudya huwandu hwakawanda hweproteinh ndehwazvino uye hunogona kukuvadza. Vanhu vechinyakare vakawana akawanda macalorie avo kubva kumafuta kana carbs, kwete mapuroteni.

Chaizvoizvo kuti mapuroteni anokuvadza zvakadii haana kujeka uye anogona kunge achisiyana pakati pevanhu.

Imwe ongororo mune vane hutano, varume vane simba-rekudzidzisa vakaratidza kuti kudya kwakatenderedza 1.4 magiramu paundi yehuremu hwemuviri (3 gramu pa kg) zuva rega rega kwegore kwanga kusisina huipi hunokanganisa hutano ().

Kunyangwe kudya 2 magiramu eprotein paundi yehuremu hwemuviri (4.4 gramu pa kg) kwemwedzi miviri haina kuoneka ichikonzera chero mhedzisiro ().

Asi ramba uchifunga kuti vanhu vanoshanda panyama, kunyanya vatambi vane simba kana vavaki vemuviri, vanoda mapuroteni mazhinji pane vashoma vanoshanda.

Kunyanya kukwirira kweprotein kudya hakuna hutano. Hazvizivikanwe kuti ndeyipi protein yekudyara inova inokuvadza. Zvinogona kunge zvichibva pamunhu.

Icho Chinokosha

Pakupera kwezuva, hapana humbowo hwekuti kudya mapuroteni muzvakawanda zvine mwero kunokanganisa vanhu vane hutano. Pane kupokana, hwakawanda humbowo hunoratidza mabhenefiti.

Nekudaro, kana iwe uine chirwere cheitsvo, iwe unofanirwa kuteedzera kuraira kwechiremba wako uye kudzikisira yako mapuroteni kudya.

Asi kune ruzhinji rwevanhu, hapana chikonzero chekushushikana nezve huwandu chaihwo hwemagiramu eprotein mukudya kwako.

Kana iwe ukatevera kudya kwakaringana uko kune yakawanda nyama, hove, dairy kana zvine-high-protein chirimwa chikafu, yako protein yaunodya inofanira kunge iri munzvimbo yakachengeteka uye ine hutano.