Unofanira Kunwa Mapuroteni Mvura?

Zvemukati

• Yakaderera macalorie asi ane mapuroteni mazhinji
• Inogona kubatsira avo vanoda mamwe mapuroteni
• Post-kurovedza muviri
• Kuonda
• Zvichida zvisina basa kune vanhu vazhinji
• Ndiani anofanirwa kudzivirira mapuroteni mvura?
• Chinokosha
• Mapuroteni akawandisa anokuvadza here?

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mapuroteni mvura inogadzirwa nekubatanidza mapuroteni hupfu nemvura.

Inotengeswa yakagadzirirwa uye yakave yakakurumbira mumakore achangopfuura, kunyanya pakati pevaya vari kutsvaga kudzorerazve mushure mekudzidzira. Zvakangodaro, unogona kushamisika kana mapuroteni mvura aine hutano kana anodikanwa.

Whey protein yekuzviparadzanisa, iyo inotorwa kubva mumukaka wemombe, ndiyo imwe yemapuroteni akajairika anoshandiswa muchigadzirwa ichi.

Nekudaro, mamwe marudzi emapuroteni anoshandiswa zvakare, anosanganisira mapuroteni-anodyara-mapuroteni uye mhuka-yakavakirwa collagen peptides, ayo anobva kune anobatanidza matishu.

Ichi chinyorwa chinopa muongororwo wakadzama wemapuroteni mvura uye inoongorora kana uchifanira kuinwa.

Yakaderera macalorie asi ane mapuroteni mazhinji

Zvichienderana nerudzi rweprotein yemvura, inogona kuve yakakwira zvakanyanya muprotein ichipa mashoma macalorie.

Semuenzaniso, 16-ounce (480-ml) bhodhoro reichi chigadzirwa rinogona kupa gumi nemashanu magiramu eprotein uye makumi manomwe chete macalorie (,).

Mapuroteni mvura inogona zvakare kunge iine huwandu hwakawanda hwevitamin nemaminerari kune huwandu hwecalori irimo - asi zvinoenderana nechiratidzo.

Mhando dzakagadzirwa ne whey protein kana collagen zvakare zvine calcium uye magnesium, maminera maviri akakosha kune hutano hwemabhonzo (,).

Uyezve, mamwe marudzi anogona kupa akawedzera mavitamini uye mamineral, kusanganisira mavitamini B6, B12, C, uye D ().

Izvo zvakati, zvimwe zvigadzirwa zvinoshandisa zvigadzirwa zvisina hutano, senge shuga dzakawedzerwa, pamwe nemadhayi ekugadzira, zvinonhuwira, kana zvinotapira.

Nepo huwandu hweshuga hunoshandiswa muprotein mvura inogona kunge iri diki, inogona kuwedzera kana iwe uchigara uchidya yakawanda yemapuroteni mvura.

Mapuroteni mvura anowanzo kupa gumi nemashanu magiramu eprotein uye 70 chete macalorie pa16-ounce (480-ml) bhodhoro. Vanogona zvakare kusimbiswa nemavitamini uye mamineral. Nekudaro, mamwe marudzi anogona kunge aine akawedzera kutapira, dhayi yekugadzira, uye kuravira.

Inogona kubatsira avo vanoda mamwe mapuroteni

Vamwe vanhu vanoda mapuroteni akawanda kupfuura avhareji. Aya mapoka anosanganisira vatambi, avo vari kurapwa nekenza, uye vakuru vakuru (,,).

Kunwa mapuroteni mvura mukuwedzera pakudya kudya kwakaringana kunogona kubatsira vanhu ava.

Zvisinei, zvinokwanisika kusangana nezvakawedzera mapuroteni zvinodiwa nekungodya mapuroteni mazhinji mukudya kwako kwese. Naizvozvo, kunwa chigadzirwa ichi hakuna kudikanwa.

Kuvimba nemapuroteni mvura - pachinzvimbo chekudya - kweprotein yako kunogona zvakare kuisa panjodzi akasiyana maamino acids iwe aunodya. Amino acids ndiwo anovaka mapuroteni, uye iwe unofanirwa kuwana akasiyana awo kuti uchengetedze hutano hwakakwana ().

Post-kurovedza muviri

Mapuroteni mvura yave chinwiwa chakakurumbira mumashure mekurovedza muviri munharaunda yekusimbisa muviri.

Izvi zvinodaro nekuti vanhu vanoshanda zvakanyanya, kunyanya avo vanoita zvekudzivirira kudzidziswa, vanoda mapuroteni mazhinji ekudzora mhasuru uye kukura.

Vakuru vanoshingairira vanowanzoda 0.5-0.9 gramu eprotein paunzi (1.2-2 gramu pa kg) yehuremu hwemuviri ().

Uku kuwedzera kwakakura kubva pauwandu hwemaprotein vakagara vakuru vanoda, inova 0,36 magiramu paundi (0.8 gramu pa kg) yehuremu hwemuviri. Nekudaro, vanhu vanoshanda zvakanyanya vanogona kusangana nyore nyore zvavanoda kuburikidza nemidziyo yekudya.

Izvo zvinovaka muviri zvinovaka muviri zvaunowana kubva pakudya zvakasiyana-siyana zvekudya-zvakakwana mapuroteni sosi zvakare zvinobatsira kukura kwemhasuru uye kupora mushure mekushanda.

Naizvozvo, nepo uchinwa mvura yeproteinisi nguva nenguva mushure mekurovedza muviri kusingakuvadze, mabhenefiti ekudya chikafu chose akakura zvakanyanya.

Kuonda

Kuwedzera kwekudya kweprotein kunogona kubatsira zvakare kuonda.

Izvi zvinonyanya nekuti mapuroteni anogona kusimudzira metabolism uye kuwedzera manzwiro ekuzara, zvichitungamira kudzikira kwekoriori kudya kwese (,).

Mukuona kweiyi mhedzisiro, vamwe vanhu vanogona kutarisa kune mapuroteni mvura kuti avabatsire kudzikira huremu.

Zvisinei, hazvina basa kuti upedze chigadzirwa ichi kusimudzira uremu. Kungo wedzera kudyiwa kwako kwemapurotini asina kudya kwakaringana.

Mapuroteni mvura inogona kunge iri sarudzo yakanaka kune avo vanofanirwa kuwedzera maprotein avo, sevatambi, avo vari kuyedza kudzikisa huremu, kana vanhu vakawedzera maprotein anodiwa.

Zvichida zvisina basa kune vanhu vazhinji

Kunwa mapuroteni mvura inogadzirwa kubva mashoma zvigadzirwa uye pasina chero mawedzero-ingangove isingakuvadze. Asi, kuzviita kazhinji hazvidi kuita kuti uwane mapuroteni ako.

Kudya yakakwira-mapuroteni chikafu chizere, kusanganisira mazai, nyama, zvigadzirwa zvemukaka, bhinzi, uye nzungu, zvinopa zvakawanda mapuroteni uye zvinovaka muviri kupfuura kunwa mapuroteni mvura.

Muchokwadi, unogona kunge watodya mapuroteni akakwana.

Imwe ongororo mune vangangoita vanhu zviuru makumi mashanu neshanu vakaona kuti vanhu vazhinji vekuAmerica vanowana zvakakwana zvinovaka muviri. Yakaona kuti vatori vechikamu vakadya mapuroteni akakwana kuti vagadzire 14-16% yeavo macalorie ekudya, ayo ari mukati meyakakurudzirwa renji ().

Nekudaro, kunwa mapuroteni mvura pamusoro pekudya chikafu cheprotein kunogona kunge kusingadi - uye kunogona kuita tsika inodhura.

Ndiani anofanirwa kudzivirira mapuroteni mvura?

Vamwe vanhu vanofanirwa kudya mapuroteni mashoma pane avhareji, kusanganisira vanhu vane chirwere cheitsvo kana kusashanda zvakanaka kweitsvo, pamwe neavo vane mapuroteni metabolism nyaya, senge homocystinuria uye phenylketonuria (,).

Kana iwe uchida kudzikamisa kana kutarisa yako protein yaunodya, haufanire kunwa mapuroteni mvura.

Zvakare, chenjera nezvekunwa mapuroteni mvura kana iwe uri weergisi kana usingashiviriri kumukaka kana mapuroteni emukaka, sezvo mhando zhinji dzinoitwa neprotini yemukaka whey.

Kune vanhu vazhinji, hazvikuvadze kunwa mapuroteni mvura, asi haudi kuti usangane neprotein yako zvinodiwa. Ivo vanofanirwa kudzikisira kudya kwavo kweprotein kana vane allergies kune whey protein vanofanirwa kudzivirira kunwa mapuroteni mvura.

Chinokosha

Mapuroteni mvura chigadzirwa chakagadzirwa kare chakashambadzirwa kunharaunda yekusimbisa muviri. Yakagadzirwa nekubatanidza mvura uye mapuroteni hupfu, senge whey protein kupatsanura kana collagen peptides.

Yakakwira mapuroteni, yakaderera macalorie, uye ingangodaro isingakuvadze mune zvine mwero kune vanhu vazhinji vane hutano uye avo vanofanirwa kuwedzera kudya kwavo kweprotein.

Zvisinei, hazvina basa kuinwa kuti usangane nezvido zvako zveprotein. Kugara uchidya kunodhura, uye mamwe marudzi anogona kunge akawedzera shuga, dhayi, kana zvinwiwa.

Kana iwe uchida kupa mapuroteni mvura kuenda, iwe unogona kuiwana kune akawanda grocery kana zvitoro zvezvinodhaka, online, uye kumajimu. Ingova nechokwadi chekuverenga zvinyorwa zvechigadzirwa zvakanyatso kudzikisira kudya kwako kwezvisina kunaka zvinowedzerwa.

Mapuroteni akawandisa anokuvadza here?