Nhungamiro Yakazara kune Yakaderera-Mapuroteni Kudya

Zvemukati

• Chii chinonzi Chakaderera-Protein Kudya?
• Hutano Mabhenefiti eakaderera-Mapuroteni Kudya
• Mhedzisiro Inogona Kuitika
• Zvekudya Kudya
• Hutano Hwakaderera-Mapuroteni Zvikafu zvekuisanganisira
• Zvikafu zvekudzivirira
• Yakakwira-Mapuroteni Zvikafu Kuganhurira kana Kudzivisa
• 3-Mazuva Mharidzo Menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Unofanirwa Kuyedza Yakaderera-Mapuroteni Kudya?

Kudya-kweprotein chikafu kunowanzo kukurudzirwa kubatsira kubata mamwe mamiriro ehutano.

Kushaya simba kwechiropa, chirwere cheitsvo kana kusagadzikana kunokanganisa mapuroteni metabolism ndeimwe yemamiriro akajairika angangoda yakaderera-protein chikafu.

Mumakore achangopfuura, kumwe kutsvagurudza kwakawanawo kuti yakaderera-mapuroteni kudya kunowedzera hupenyu hurefu uye kupa dziviriro kubva kuchirwere chisingaperi.

Chinyorwa ichi chinotarisa zvakanakira nezvakaipa zvekudya zvine mapuroteni mashoma uye kuti wotanga here kudzikisa kudya kwako kweprotein.

Chii chinonzi Chakaderera-Protein Kudya?

Chikafu chine mapuroteni mashoma chinoda kuti iwe uderedze huwandu hweproteini yaunodya, kazhinji kuitira kuti iite 4-8% yemakoriori ako ezuva nezuva.

Izvi zvinoshandura kune imwe nzvimbo pakati pe20-50 gramu eprotein pazuva, zvichienderana nekuti mangani macalorie aunoshandisa.

Kuenzanisa, munhu wepakati anokurudzirwa kuti awane kanokwana 10-15% yemakoriori avo ezuva nezuva kubva kumapuroteni. Mari iyi inogona kuwedzera kune vatambi, vakuru vakuru uye avo vane mamwe matambudziko ehutano ().

Mapuroteni akakosha kuhutano, asi kudzora kudya kweprotein kunogona kurapwa kune vanhu vane mamwe mamiriro.

Kunyanya, yakaderera-mapuroteni kudya kunobatsira avo vane rakadzikira itsvo kana chiropa basa.

Izvo zvinogona zvakare kuve zvakafanira kune avo vane matambudziko anokanganisa protein metabolism, senge homocystinuria uye phenylketonuria.

Nekudaro, kuenda kune yakaderera-protein chikafu kunoda kuronga kwakanyatso kudzivirira nyaya dzehutano uye kushomeka kwehutano.

Pamusoro pezvo, kune zvimwe zvinenjodzi uye zvingangokanganisa zvaunofanira kufunga usati watanga yakaderera-protein chikafu.

Pfupiso Kudya-kweprotein chikafu kunowanzo deredza mapuroteni ekudya kuita anokwana kuita 4-8% yemakoriori ako ezuva nezuva. Zvinogona kubatsira kune avo vane mamwe mamiriro ehutano, asi kune zvekare dzimwe njodzi dzekufunga nezvadzo.

Hutano Mabhenefiti eakaderera-Mapuroteni Kudya

Iwo mabhenefiti eakaderera-mapuroteni chikafu anonyanya kushanda kune vanhu vane chaiwo mamiriro ehutano kana hosha, kwete kune avo vanowanzo kuve neutano.

Mapuroteni akawandisa anowanzo kuputswa nechiropa, achiburitsa tsvina inonzi urea, inoburitswa neitsvo ().

Kuderedza mapuroteni kudya kunogona kurerutsa basa rechiropa neitsvo, izvo zvinogona kubatsira kune vanhu vane chirwere chechiropa kana kukanganiswa kweitsvo.

Izvi zvinobatsira kugadzirisa mapuroteni metabolism uye kunodzivirira kuwanda kwe urea muropa.

Kuve neakakwira urea muropa kunokonzeresa zviratidzo sekuneta, kurasikirwa nenzara, kuonda uye shanduko muhutano hwepfungwa ().

Inogona zvakare kuve yakabatana nenjodzi yakakwira yerudzi rwechipiri chirwere cheshuga nerufu kune avo vane moyo kutadza (,,).

Kuderedza kudya kweproteinisi zvakare kunodikanwa kune avo vane kusagadzikana kwemajini kunokanganisa protein metabolism, senge homocystinuria uye phenylketonuria.

Izvi zvinokanganisa kukanganisa kweakanyanya amino acids, saka kudzora kudya kweprotein kunogona kubatsira kudzikisa zviratidzo (,).

Kumwe kutsvagurudza kwakawana zvakare kuti yakaderera-mapuroteni chikafu chinogona kuve chakabatana neakawanda akati wandei mabhenefiti ehutano kune huwandu hwehuwandu

Sekureva kweimwe ongororo, inorambidzwa kudya kweprotein muvakuru vane zera repakati kwakabatana nekuwedzera tarisiro yeupenyu uye kudzikisira njodzi dzezvirwere zvisingaperi sekenza, chirwere chemoyo neshuga ().

Nekudaro, zvimwe zvidzidzo zvichiri kudiwa kuti zviongorore zvingangoitika zvenguva refu mabhenefiti eprotein inorambidzwa mune vakuru vane hutano.

Pfupiso Kuderedza mapuroteni kudya kunogona kubatsira kune avo vane mamiriro akaita sechiropa uye itsvo chirwere, phenylketonuria uye homocystinuria. Imwe ongororo zvakare yakashuma kuti inogona kuwedzera hupenyu hurefu uye kuderedza njodzi yechirwere chisingaperi.

Mhedzisiro Inogona Kuitika

Protein chinhu chinovaka muviri chakakosha mukukura nekusimudzira.

Muviri wako unoishandisa kuumba hwaro hwetsandanyama dzako, ganda nemapfupa, kugadzira ma enzymes akakosha uye mahormone, uye kuvaka uye kugadzirisa matishu ().

Zvidzidzo zvinoratidza kuti kushomeka kweprotein kunogona kuve nemhedzisiro inokanganisa pahutano, kusanganisira kukanganisika kwe immune immune, kurasikirwa kwemhasuru uye kuderera kwekukura kwevana (,,).

Zvimwe zvinokwanisika zviratidzo zvekushomeka kweprotein zvinosanganisira kuzvimba, kupererwa neropa, chirwere chechiropa chakakora, kurasikirwa nevhudzi uye kuderedzwa kwefupa (...,

Kunze kwenjodzi dzinogona kuvepo dzehutano, kudzikisira kudya kweprotein kunogona kunetsa kwazvo.

Kwete chete kutevera yakaderera-mapuroteni chikafu chinotora hushoma hwekugadzira, zvinoda zvakare kunyatso kuronga kuronga kuti uve nechokwadi chekuti unosangana nezvimwe zvako zvinovaka muviri zvido.

Izvi zvinodaro nekuti high-protein chikafu chinopa huwandu hwakanaka hwe macalorie uye akakosha micronutrients.

Semuenzaniso, nyama yemombe ine hupfumi hweB mavitamini, ayoni uye zinc, nepo bhinzi iri manyuko akanaka emagesium, phosphorus uye potasium (16, 17).

Kana uchitevera yakaderera-mapuroteni chikafu, zvakakosha kuti uve nechokwadi kuti uri kuwana izvi zvinovaka muviri kubva kune zvimwe zviwanikwa kudzivirira kushomeka kwehutano.

Nekudaro, nekuda kwenjodzi dzayo ingangoitika uye njodzi dzehutano, chikafu chine mapuroteni mashoma hachikurudzirwe kunze kwekunge uine hutano hwakanangana uye uri pasi pekutarisirwa kwakananga kwechiremba.

Pfupiso Kushomeka kweprotein kunogona kukonzera kukanganisika immune immune, kurasikirwa kwemhasuru uye kuderera kwekukura. Zvinogona zvakare kuve zvinonetsa kudzora kudya kweprotein uye zvinoda kuronga kwakanyatso kusangana nezvinodiwa zvehutano.

Zvekudya Kudya

Muzvikafu zvakawanda, chikafu chinowanzo kuve chakakomberedza epamusoro-mapuroteni chikafu senge nyama kana mapuroteni-anodyara-akavakirwa.

Nekudaro, pane yakaderera-mapuroteni chikafu, zvako zvekudya zvinofanirwa kutariswa kune yakaderera-mapuroteni zvikamu zvezvikafu, senge zviyo, miriwo kana michero.

Iwe unogonazve kusanganisira nyama uye mapuroteni-akavakirwa mapuroteni mukudya kwako, asi iwe unofanirwa kuashandisa semadhishi edivi uye woadya iwo mune mashoma mashoma.

Iwe unogona zvakare kuda bump kukwira kwako kwekudya kwemafuta ane hutano, ayo anogona kupa akawedzera macalorie kukubatsira iwe kuzadzisa zvaunoda zvezuva nezuva.

Hutano Hwakaderera-Mapuroteni Zvikafu zvekuisanganisira

• Zvibereko: Maapuro, mabhanana, mapeya, mapichisi, michero, grapefruit, nezvimwe.
• Muriwo: Tomato, asperagus, mhiripiri, broccoli, mashizha ane mashizha, nezvimwe.
• Zviyo: Mupunga, oats, chingwa, pasita, bhari, nezvimwe.
• Mafuta ane hutano: Inosanganisira avocado, mafuta omuorivhi uye coconut mafuta

Pfupiso Pane chikafu chakaderera-protein, iwe unofanirwa kutora yakawanda michero, miriwo, zviyo nemafuta ane hutano uye mashoma mashoma ezvikafu zvine mapuroteni mazhinji.

Zvikafu zvekudzivirira

Mapuroteni achiri chikamu chakakosha chekudya, kunyangwe iwe uri pane yakaderera-protein chikafu. Saka usazvidzivirire zvachose.

Nekudaro, kana iwe uri pane yakaderera-protein chikafu, iwe unofanirwa kutora yakakwira-mapuroteni chikafu senge zvigadzirwa zvemhuka uye zvinodyarwa-zvakavakirwa mapuroteni mune zvine mwero.

Kuti uite izvi, simudza kudya kwako kune hutano, hwakaderera-mapuroteni chikafu semichero nemiriwo. Panguva imwecheteyo, iwe ungangoda kudzora kumashure kune ako mapuroteni anoshanda saizi.

Semuenzaniso, kushumirwa kwehuku kunowanzoita anenge maunzi mana (113 gramu).

Nekudaro, pane yakaderera-protein chikafu, iwe ungangoda kutema iyo huwandu muhafu uye kunamatira kune 2-ounce (57-gramu) inoshumira kuti uchengetedze yako protein yekudya mukutarisa.

Yakakwira-Mapuroteni Zvikafu Kuganhurira kana Kudzivisa

• Nyama senge huku, turkey, nyama yemombe uye nyama yenguruve
• Hove nehove
• Mazai
• Mbesa, kusanganisira bhinzi, pizi nenyemba
• Zvigadzirwa zvemukaka semukaka, chizi uye yogati
• Zvigadzirwa zveSoy senge tofu, tempeh uye natto
• Nutswe senge walnuts, maarumondi nemapistachios
• Mbeu senge chia mhodzi, flaxseeds uye hemp mhodzi

Pfupiso Kana iwe uri pane yakaderera-mapuroteni chikafu, gadzirisa yakakwira-mapuroteni chikafu senyama, hove, mazai, nyemba, zvemukaka zvigadzirwa, soya, nzungu uye mhodzi. Panguva imwecheteyo, wedzera kudya kwako kune kwakaderera-mapuroteni chikafu semichero nemiriwo.

3-Mazuva Mharidzo Menyu

Heano matatu-mazuva esampu menyu kuti utange.

Zuva 1

• Kudya kwemangwanani: 1 zai rakabikwa ne2 sinamoni mapancake.
• Snack: 1 wepakati apuro ne 1 tbsp (16 gramu) nzungu ruomba.
• Kwekudya kwemasikati: 1 mukombe (140 gramu) yakabikwa spaghetti nemuriwo Bolognese uye 1/2 mukombe (67 gramu) yakakangwa asparagus.
• Snack: 1 mukombe (76 gramu) mastrawberry ane 1 ounce (28 gramu) chokoreti yakasviba.
• Kudya kwemanheru: Tortilla putira ne1 ounce (28 gramu) tuna yemumagaba uye 1/2 avocado. Shongedza nematomatisi, lettuce nehanyanisi.
• Snack: 1 mukombe (148 gramu) echando machena machena.

Zuva 2

• Kudya kwemangwanani: 1 kapu (28 gramu) zviyo ne 1/2 mukombe (119 ml) mukaka weamondi uye 1 hombe orenji.
• Snack: 1 bhanana iri pakati.
• Kwekudya kwemasikati: Sandwich ine 1 ounce (28 gramu) inopa nyama uye 1/2 mukombe (55 gramu) bhinzi yegirini. Shongedza netisi, madomasi uye mayonnaise.
• Snack: 5 makorari ane 1 ounce (28 gramu) cheddar chizi.
• Kudya kwemanheru: 2 ounces (57 gramu) huku yakakangwa ne 1/2 mukombe (90 gramu) yakabikwa mupunga chena uye 1/2 mukombe (78 gramu) yakabikwa broccoli.
• Snack: 1 mukombe (245 gramu) coconut yoghurt ine 1/2 mukombe (72 gramu) macheribheri.

Zuva 3

• Kudya kwemangwanani: 2 zvimedu mbiriso ne 1 ounce (28 gramu) kirimu chizi uye 1 wepakati apuro.
• Snack: 1 mukombe (151 gramu) mazambiringa akaomeswa.
• Kwekudya kwemasikati: Cauliflower burger uye 1 diki mbatata yakabikwa inotapira ine 1 kikapu (14 gramu) maorivhi.
• Snack: 1/2 mukombe (70 gramu) vana makarotsi ane 2 mashupuni (30 gramu) guacamole.
• Kudya kwemanheru: Greek saladhi ine 2 makapu (60 gramu) sipinashi uye 1 ounce (28 gramu) feta cheese. Wedzera magaka, matomatisi, maorivhi uye hanyanisi kuravira, pamusoro ne 1 tbsp (14 gramu) maorivhi. Shumira ne1 slice pita chingwa.
• Snack: 3 makapu mweya-popped popcorn.

Unofanirwa Kuyedza Yakaderera-Mapuroteni Kudya?

Kana iwe uri kurarama nemamiriro anokanganisa chiropa chako kana itsvo kana kukanganisa maprotein metabolism, kudya kweproteiniti kunogona kudikanwa kuti ubatsire kudzikisa zviratidzo zvako.

Zvisinei, kune vanhu vane hutano, pane humbowo hushoma hwekuti ine chero hutano hunobatsira.

Zvakare, kudya kwakaderera-mapuroteni kunoda kuronga kwakanyatso kudzikisira njodzi dzinogona kuitika pahutano nekushomeka kwehutano. Inofanira chete kuitwa pasi pekutarisirwa kwechiremba.

Izvo zvakakosha kuti ubvunze chiremba kana chiremba wezvekudya usati watanga yakaderera-protein chikafu. Kwete chete ivo vanogona kubatsira kuona kana iri sarudzo yakanaka kwauri, asi vanogona zvakare kupa nhungamiro yekuona kuti kudya kwako kuchiri kwakanaka uye kwakatenderedzwa.