MaPurotini Ekudya Kudya Kwemangwanani Anogona Kukubatsira Iwe Kuderedza uremu

Zvemukati

• Unofanira Kudya Kudya Kwemangwanani Here?
• Mapuroteni Anobatsira Sei Iwe Kuderedza Kurema
• High-Protein Breakfasts Inobatsira Iwe Kudya Zvishoma Gare gare
• MaPurotini Ekudya Kudya Kwemangwanani Anokubatsira Sei Kuderedza Uremu uye neBelly Fat
• Mapuroteni Anogona Kusimudzira Zvishoma Metabolism Yako
• Ndezvipi Zvakakwira-Mapuroteni Zvikafu zvaunofanira Kudya Kwekudya Kwekuseni?
• Kana Iwe Uchidya Kudya Kwekuseni, Ita Kuti Ive Yakakwirira muProtein
• Kudya Kugadzirira: Maapuro Zuva rese

Mapuroteni ipuroteni yakakosha pakurasikirwa nehuremu.

Muchokwadi, kuwedzera mapuroteni kuchikafu chako ndiyo nzira iri nyore uye inoshanda kwazvo yekudzora huremu.

Zvidzidzo zvinoratidza kuti mapuroteni anogona kubatsira kudzikisira kudya kwako uye kukuchengetedza kubva pakudya zvakanyanya.

Naizvozvo, kutanga zuva rako neakakwira-mapuroteni mangwanani emangwanani kungave kunoshanda uremu muromo.

Unofanira Kudya Kudya Kwemangwanani Here?

Munguva yakapfuura, kusvetuka kwekudya kwekuseni kwave kuchisanganiswa nekurema.

Isu tine humbowo hwakanaka hunoratidza kuti zvinokurudzirwa kudya kana kusvetuka mangwanani hazvina zvazvinoita pakurema kana kurasikirwa. Unogona kuverenga zvakawanda nezve izvo mune ichi chinyorwa ().

Zvisinei, kudya mangwanani-ngwanani kunogona kunge kuri zano rakanaka kune zvimwe zvikonzero. Semuenzaniso, zvinogona kuvandudza mashandiro epfungwa muvana vechikoro, vachiri kuyaruka uye mamwe mapoka evarwere (,).

Izvi zvinogona zvakare kuvimba ne mhando yemangwanani. Kunyangwe kana iyo yekufungidzira yekufungidzira (senge shuga-yakawanda tsanga yekudya kwemangwanani) isina zvainoita pahuremu, chikafu chamangwanani chakanyanya mukurema kurasikirwa mapuroteni ane hushamwari anogona kuve nemhedzisiro.

Kurudziro yekudya kana kusvetuka kudya kwekuseni haina zvainoita pahuremu. Nekudaro, izvo zvakafanana zvinogona kusashanda kune yakakwira-protein mangwanani emangwanani.

Mapuroteni Anobatsira Sei Iwe Kuderedza Kurema

Mapuroteni ndicho chinhu chimwe chete chakakosha pakuonda.

Izvi zvinodaro nekuti muviri unoshandisa macalorie mazhinji kugadzirisa muviri, uchienzaniswa nemafuta kana carbs. Mapuroteni zvakare anokuchengeta iwe uchinzwa uzere kwenguva yakareba (,,,,,).

Imwe ongororo mumadzimai yakaratidza kuti kuwedzera mapuroteni kubva pa15 kusvika ku30% yehoriyamu macalorie akavabatsira kudya 441 mashoma macalorie pazuva. Vakarasikirwawo nemakirogiramu gumi nemashanu mumavhiki gumi nemaviri chete ().

Chimwe chidzidzo chakawana kuti kuwedzera mapuroteni kusvika ku25% emakoriori ese kwakadzora kunonoka-husiku kunonoka nehafu uye kufunga kwakanyanya nezve chikafu ne60% ().

Mune imwezve ongororo, mapoka maviri evakadzi akaiswa kudya kwekurema kwemasvondo gumi. Iwo mapoka akadya akaenzana macalorie, asi akasiyana mapuroteni.

Vakadzi vese vari muchidzidzo vakaonda. Nekudaro, iro repamusoro-protein boka rakarasikirwa ingangoita hafu yekg (1.1 lbs) zvimwe, uye yakakura muzana yemafuta emuviri ().

Mapuroteni anogona zvakare kukubatsira iwe kuchengetedza uremu munguva refu. Chidzidzo chakawana kuti kuwedzera mapuroteni kubva pa15 kusvika ku18% emakoriori akaita kuti ma dieters awanezve 50% mashoma uremu (,,).

Kuwedzera mapuroteni kuchikafu chako inzira inoshanda kwazvo yekudzikisa huremu. Inogona zvakare kubatsira dieters kuchengetedza kwenguva refu kurema kurasikirwa.

High-Protein Breakfasts Inobatsira Iwe Kudya Zvishoma Gare gare

Zvakawanda zvidzidzo zviri kuongorora kuti mapuroteni pakudya kwemangwanani anokanganisa sei maitiro ekudya.

Vamwe vacho vakaratidza kuti mapuroteni-emangwanani anoderedza nzara uye anobatsira vanhu kudya anosvika mazana masere nemazana emakumi macalorie mumashure mezuva (,,).

Muchokwadi, zviongororwa zveMRI zvakaratidza kuti kudya mapuroteni-akapfuma ekudya kwekuseni kunoderedza zviratidzo muuropi izvo zvinodzora kukurudzira kwekudya uye hunhu hunotungamirwa nemubairo ().

Mapuroteni anobatsirawo kuti unzwe uzere. Izvi zvinodaro nekuti inoita kuti zviratidzo zvemuviri zvidzivirire kudya, izvo zvinoderedza kushuva nekudya zvakanyanya.

Izvi zvinonyanya kukonzerwa nekudonha mune iyo nzara mahormone ghrelin uye kusimuka mukuzara kwemahormone peptide YY, GLP-1 uye cholecystokinin (,,).

Tsvakurudzo dzinoverengeka dzave kuratidza kuti kudya yakakwira-mapuroteni kiriniki inoshandura aya mahormone zuva rese (,,,,,).

Yepamusoro-protein yekudya kwemangwanani inoderedza kudya kwekoriori mumashure mezuva. Ivo vanovandudza iwo mazinga ehavi yako-inodzora mahormone, zvichitungamira kudzikisira nzara uye zvishuwo.

MaPurotini Ekudya Kudya Kwemangwanani Anokubatsira Sei Kuderedza Uremu uye neBelly Fat

High-protein mabhureki anogona kudzikisira kudya uye zvishuwo. Ivo vanogona zvakare kukubatsira iwe kurasikirwa nedumbu mafuta.

Kudya kweprotein kwakapesana zvine chekuita nemudumbu mafuta, zvichireva kuti yakawedzera mhando mhando mapuroteni aunodya, mashoma mashoma edumbu aunayo (,).

Imwe ongororo yeanorema, vechidiki vechiChinese vakaratidza kuti kutsiva chikafu chemangwanani-chakakangwa nezai-rakavakirwa kudya kwakatungamira pakurasikirwa zvakanyanya nekurema kwemwedzi mitatu.

Boka repamusoro-protein rekuseni rakarasikirwa ne3.9% yehuremu hwemuviri wavo (anenge 2.4 kg kana 5.3 lbs), nepo repasi-protein boka rakarasikirwa ne0.2% chete (0.1 kg kana 0.2 lbs) ().

Mune kumwe kuongorora, vanhu vari pachirongwa chekudzikira uremu vakagamuchira kana zai rekuseni kana bhagiji yekuseni ine huwandu hwakaenzana hwemacalorie.

Mushure memasvondo masere, avo vaidya kudya kwemangwanani kweza vakave nekuderedzwa kwepamusoro kwe61% muBMI, 65% yekuwedzera uremu uye ne34% kuderera kukuru muchiyero chechiuno ().

Kudya mapuroteni pakudya kwekuseni kunogona kutungamira pakurasikirwa nekurema, kunyanya kana uine huremu hwakawanda hwekudzikira.

Mapuroteni Anogona Kusimudzira Zvishoma Metabolism Yako

Kukurumidzisa yako metabolism kunogona kukubatsira iwe kurasikirwa uremu, sezvo ichiita kuti iwe upise akawanda macalorie.

Muviri wako unoshandisa macalorie akawanda kugadzirisa metabolism (20-30%) kupfuura carbs (5-10%) kana mafuta (0-3%) ().

Izvi zvinoreva kuti unopisa macalorie nekudya mapuroteni pane nekudya carbs kana mafuta. Muchokwadi, kudya kweprotein kwakakwira kwakaratidzirwa kunoguma nekuwedzera makumi masere kusvika zana macalori anopiswa zuva rega rega (,,).

Kudya kweprotein kwepamusoro kunogona kubatsira kudzivirira kurasikirwa kwemhasuru panguva yekirori yekudzivirira, uye muchidimbu kunodzivirira kudzikiswa kwemetabolism iyo inowanzouya nehuremu, inowanzo kunzi "nzara modhi" (, 30,,,,).

Kudya kweprotein kwakakwira kwakaratidzwa kuwedzera metabolism kusvika zana macalorie pazuva. Inogona zvakare kukubatsira iwe kuchengetedza tsandanyama uye kuwanda kwemetabolism kana iwe uchirambidza macalorie.

Ndezvipi Zvakakwira-Mapuroteni Zvikafu zvaunofanira Kudya Kwekudya Kwekuseni?

Muchidimbu, Mazai.

Mazai anoshamisa zvinovaka uye ane mapuroteni mazhinji. Kutsiva chikafu chemangwanani chine mazai chakaratidzwa kuti chikubatsire kudya mashoma macalorie kwemaawa makumi matatu nemasere anotevera uye kurasikirwa nehuremu uye mafuta emuviri (,,).

Nekudaro, hove, hove dzegungwa, nyama, huku uye zvigadzirwa zvemukaka zvakare zviwanikwa zvakakosha zveproteinhi zvekusanganisira kwekudya kwemangwanani.

Kuti uwane yakazara rondedzero yezvakakwira-mapuroteni chikafu, verenga ichi chinyorwa.

Heano mienzaniso mishoma yeakakwira-mapuroteni mabhureki emangwanani ayo anogona kukubatsira iwe kurasikirwa uremu:

• Mazai akasanganiswa: nemiriwo, yakakangwa mumafuta ekokonati kana maorivhi.
• Omelette: necottage cheese nespinashi (chandinodisisa).
• Kurudzira-yakabikwa tofu: ine kare uye isina-mukaka isina chizi.
• Greek yogati: negiremu yegorosi, mbeu nemabriji.
• Kuzunguza: imwe scoop ye whey protein, bhanana, mabriji echando uye mukaka weamondi.

Mapuroteni mapancake zvakare chikafu chakakurumbira chikafu chamangwanani panguva iyoyo.

Mazai anogadzira yakanaka, ine mapuroteni mazhinji mangwanani. Nekudaro, zvimwe zvepamusoro-protein zvekudya zvekudya zvakare sarudzo dzakanaka.

Kana Iwe Uchidya Kudya Kwekuseni, Ita Kuti Ive Yakakwirira muProtein

Kana iwe ukasarudza kudya mangwanani emangwanani, idya iyo yakafuma mupuroteni.

Izvo mapuroteni zvemukati mekudya kwekuseni muzvidzidzo zviri pamusoro zvakatangira kubva pa18 kusvika 41% yemakoriyori, aine angangoita makumi maviri magiramu epuroteni.

Kuti uverenge zvakawanda nezve hutano hunobatsira hweproteine, tarisa chinyorwa ichi: 10 Sayenzi-Yakatsigirwa Zvikonzero Zvokudya Mamwe Mapuroteni.

Kudya Kugadzirira: Maapuro Zuva rese