Sei Iwe Ungade Kuregeredza Inokurudzirwa Zuva Nezuva Mvumo yeProtein

Zvemukati

• Chii Chinokurudzirwa Daily Allowance yeprotein?
• Yakawanda sei mapuroteni aunofanira kudya kana iwe uchidzidzira simba?
• Yakawanda sei mapuroteni aunofanira kudya kana uri kuedza kuderedza uremu?
• Pane here chinhu chakadai sekudya zvakawandisa mapuroteni?
• Ongororo ye

Panguva ino, iwe wakanzwa kuti mapuroteni anoita basa mukuwana mhasuru. Izvo zvisingawanzo kujekeswa nguva dzose ndezvekuti kudya kweprotein-protein kunobatsira here kune wese munhu - kana vatambi chete uye vanehuremu hunorema. Ongororo yazvino yakabudiswa mu Kufambira Mberi Mukudya Kunovaka muviri angava nemhinduro.

Mapoka maviri evanhu, kunyanya, anoita seanobatsirikana nekupfuura inokurudzirwa zuva nezuva mvumo (RDA) yemapuroteni. (Zvimwe pamusoro pekuti yakawanda sei iyo, pasi apa.) Vatsvakurudzi vakatarisa zvidzidzo zve18 zviripo zvakaenzanisa vanhu vakuru vakadya RDA yeprotein nevakuru vakapfuura nhungamiro. Vakaona kuti pane imwe neimwe nyaya, vanhu vari muboka repamusoro rekushandisa mapuroteni vainyanya kuwana kana kubatirira kusimba mhasuru kupfuura avo vari mune rimwe boka reRDA.

Usati waodha burger, pane bakoat: Kupfuura iyo RDA yakaratidza kuve inobatsira kune vanhu vari A) kudzikisira yavo yakazara koriori kudya kana B) inosanganisira kuramba kuramba. Kunyanya zvakanyanya, vaongorori vakaona kuti vanhu vairambidza macalorie avo vaisanyanyoita kurasikirwa kuonda kwemhasuru kana vakadzora iyo RDA yeprotein, uye vanhu vaidzidzira kuramba kudzidziswa vaiwanzo kuwana kuonda kwemhasuru kana ichipfuura iyo RDA. Asi kune vanhu vanga vasiri kucheka macalorie kana kudzidziswa kuramba, kupfuudza iyo RDA hakuna kuita mutsauko mumhasuru yavo yakaonda.

Chii Chinokurudzirwa Daily Allowance yeprotein?

Iyo Institute of Medicine inoisa iyo RDA yeprotein muU.S., uye izvozvi iri pa0.8 magiramu pa kilogiramu yehuremu hwemuviri (anenge 0.8 gramu pa2,2 mapaundi). Izvi zvinoreva kuti mumwe munhu anorema makirogiramu zana nemakumi mashanu anokurudzirwa kuti adye anenge magiramu makumi mashanu nemapfumbamwe eproteinisi pazuva. Sangano reNational Institutes of Health rinotsanangura RDA se "chiyero chezuva nezuva chekudya chinokwana kusangana nezvinodiwa zvinovaka muviri zveanenge vese (97-98 muzana) vanhu vane hutano." Saka haina kuunzwa seyakaringana huwandu kune wese munhu, asi yakajairwa nhungamiro inoenderana neavhareji munhu ane hutano.

Muchidzidzo ichi chazvino, zvisinei, vanyori vekudzidza vakanyora kuti zvawanikwa zvinoratidza kuti "pasi pemamiriro ekumanikidzika senge kudzorwa kwesimba (ER) uye chiitiko chemuviri, RDA yeprotein inogona kunge isisiri kurudziro yakakodzera." (Zvakafanana: Ndiani Anofanira Kudya Yakakwira-Protein Diet?)

Yakawanda sei mapuroteni aunofanira kudya kana iwe uchidzidzira simba?

Vazhinji vakanyoreswa vekudya vari kutopa zano remapuroteni pamusoro peRDA kune vatengi vavo vanoshanda. "Vanachiremba vezvekudya vakanyoreswa vanoziva kuti kune mazano akasiyana emapuroteni anoenderana nemhando dzakasiyana uye nhanho dzekurovedza muviri," anodaro Susan Wilson, R.D.N., L.D.N., purezidhendi weKentucky Academy yeNutrition uye Dietetics. "Kune avo vari kuramba vachirwisa kana kudzidzisa huremu, izvo zvinodiwa zvinogona kukwira zvakaringana 1.7 gramu pakirogiramu yehuremu." Vamwe vadzidzisi vezvekudya vanorayira vatengi vari vatambi vakakomba kuti vadye magiramu maviri pakirogiramu yehuremu hwemuviri panguva yekudzidziswa kwakanyanya, anodaro. Asi kunyange cardio bunnies inoda mamwe mapuroteni kupfuura avhareji yekurudziro. "Kunyangwe kuita mhando yekuita aerobic kunowedzera kudiwa kweprotein," anodaro Wilson. .

Yakawanda sei mapuroteni aunofanira kudya kana uri kuedza kuderedza uremu?

Kuverenga iyo yakaenzana huwandu hweprotein uchicheka macalorie zvishoma zvishoma zvakaoma. "Kazhinji ndinoda kukurudzira kuti zvikamu gumi kusvika gumi neshanu muzana zvemakoriyori akadyiwa zvinobva mumapuroteni kumunhu wepakati," anodaro Wilson. Zvakawanda zvinhu zvinotamba mune mangani macalorie aunofanira kushandisa kana uchiedza kudzikisa huremu, zvakadaro, senge chiitiko chako chezviitiko uye nguva yauri kuyedza kudzikisa uremu mukati. Wilson anoyambira pamusoro pekutamba uchitenderedza nenhamba idzi zvakanyanya kana iwe usinga zive kuhutano. "Kukomberedza nemetabolism yako paunenge usingazive zvauri kuita uye usiri pasi pehutungamiriri hwenyanzvi mune zvehutano zvinogona kuva nemhedzisiro isingafungidzirwe, kwete kungoita nhamba pachiyero chako asi pamwe nehutano hwako hwese ," anoti. (Zvakafanana: 20 High-Protein Recipes Inokuzadza Iwe)

Pane here chinhu chakadai sekudya zvakawandisa mapuroteni?

Chero zvazvingaitika, iwe unoda kudzivirira kuenda kure zvakanyanya pamusoro peRDA, nekuti kunwa yakawandisa mapuroteni kune njodzi. Mapuroteni anosvinwa kuburikidza neitsvo, saka mapuroteni akawandisa anogona kukonzera matambudziko kune vanhu vane hosha dzeitsvo. Njodzi inotyisa isingafungidzirwe kuwedzera uremu. "Kana urikudya mapuroteni akawanda kupfuura anodikanwa nemuviri wako, muviri wako ungasarudza kuchengeta simba iri kuti ushandise mune ramangwana," anodaro Wilson. Zvichireva, hongu, inochengetwa semafuta.

Pazasi mutsara: Mapuroteni ako anodikanwa anoenderana zvakanyanya nemadyiro aunoita uye kurovedza muviri, uye zvinangwa zvako ndezvipi. Kana iwe uchicheka kana kurovedza muviri kazhinji, iwe unogona pamwe kubatsirwa nekupfuura iyo RDA yeprotein.

Ongororo ye