Ndiani Anofanirwa Kuedza Yakakwira-Protein Kudya?

Zvemukati

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Makamuona panzvimbo yekurovedza muviri: mukadzi ane toni anogara achiiuraya panzvimbo inokwikwidza uye anoita kunge anorarama nemazai akaomeswa, huku yakakangwa, uye mapuroteni anopukutika. Zvakajairika kuti iwe uzvibvunze kana chirongwa chekudya cheprotein chakanyanya ndicho chakavanzika chaicho chekuonda pasi. Kunyanya sezvo zviri zvemafashoni sekuporesa nemakristasi uye positivity yemuviri.

Kazhinji paired ne yakaderera makabhohaidhiretsi inodya (funga paleo kana Atkins), kudya kweprotein kwakaratidzwa kuwedzera huremu-kurasikirwa mhedzisiro, kugadzirisa manzwiro ekugutsikana mushure mekudya, uye kunyange kubatsira kudzora huwandu hweshuga yeropa. Uyezve, zvinobatsira kugadzirisa mhasuru dzako kana dzichibvaruka panguva yekurovedza muviri. (Usanetseke, misodzi midiki yakajairika. Kana yagadziriswa, mhasuru dzako dzinodzoka dzakasimba kupfuura nakare.)

Asi iyi nzira yekudya haisi imwe-saizi-inokodzera-yese mhinduro kune ani nani ari kutsvaga kurasikirwa mapaundi mashoma. Muchokwadi, kushandisa zvakanyanya kupfuura huwandu hwakakurudzirwa hweprotein (angangoita 0.8 kusvika ku1.0 magiramu eprotein pakirogiramu yehuremu-kana 55 kusvika ku68 magiramu kune mumwe munhu anorema 150 pondo-zvinoenderana nenyanzvi yezvokudya Jennifer Bowers, Ph.D.) zvinogona kutungamira kune mashoma mashoma. Imwe Yunivhesiti yeConnecticut kudzidza yakaratidza kushaya mvura mumuviri sechinetso, nepo kumwe kutsvagurudza kwakaratidza kuti mapuroteni-ekudya akaunganidzwa nenjodzi yakawedzera yekenza yekoloni uye chirwere cheitsvo. Uye vanhu vari pazvikafu zvine mapuroteni mazhinji akapfuma munyama tsvuku vane huwandu hwakakwira hweuric acid muropa ravo, izvo zvinogona kuwedzera njodzi yegout.

Saka ndeapi marudzi evanhu anganyatsobatsirwa kubva kune yakakwirira-protein kudya? Vanogona kuvaka muviri uye chero munhu ari kutsvaga kurasikirwa nekuremerwa kwenguva pfupi, anodaro Jonathan Valdez, R.D.N., co-sachigaro weGreater New York Dietetic Association. "Iyi nzira yekudya haisi yekugara kwenguva refu kuonda kupfuura kwegore," anodaro. "Chero ani ane dambudziko rekushanda kweitsvo ari panjodzi yeitsvo kana gout, kana vanhu vane chirwere cheshuga kana neBP vanofanira kubva pavari."

Kufanana nechero nzira yekudya, Valdez anopa zano chero munhu achifunga iyi mhando yeeprotein-yepamusoro, yakaderera-carb chikafu chekutevera nachiremba wekutanga wekuchengeta kana chiremba akanyoreswa.

Pisst: Kutsvaga yekukurumidza uye yummy sarudzo iyo yakazara nemapuroteni? Edza Jimmy Dean Anofadza Broccoli uye Cheese Egg'wich. Nemabiko emangwanani anodziya, anonaka achiuya mundiro yako mumaminetsi maviri, iwe unozotora muhombe muhombe weprotein nemaviri anonaka ezai frittatas sandwiching sausage yehuku uye chizi nzvimbo.

"Uchada huwandu hwemvura yakawanda, vhitamini B6 (yeprotein metabolism), uye mamwe mavitamini akafanana calcium, magnesium, vitamini D, uye iron," anodaro. "Paunenge uchideredza carbs uye shuga, pane kuchengetedzwa kwakaderera kweglycogen mumasumbu, izvo zvinogona kutungamirira kukushaya zvokudya."

Kana iwe uine kuenda-mberi kubva kuna chiremba wako, saka ita shuwa kuti wakangwara nezve mapuroteni ako ekutora. Nguva dzose zvinonyanya kukosha kuti uwane zvekudya zvese zvema macronutrients ako, pane kuti upfu huwedzere. (Asi, kana uri mumusika, aya ndiwo mapuroteni ehupfu akanakisisa evakadzi.) Valdez anokurudzira yogati yechiGiriki kana zvimwe zvokudya zvakakurumbira zvine mapuroteni akawanda, zvakadai sesaumoni, nyama yemombe, kana kuti tofu-inenge 3 ounces (inenge saizi of a deck of cards) saizi yakanaka yekushandira.

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